Friday February 8, 2013

Feb 072013
 

CrossFit Pinellas Oct12tojan13 033

Random class with a lot of Kettle bellin going on.

SWOD

Take 10 minutes to find power clean weight for WOD.  Then spend 5 more minutes making sure to get proper KB, as well as box for box jumps.

WOD (Starts at exactly 25 past)

Hero WOD today!  Remember…You get to do this.   Some don’t GET to anymore.

“Wittman“

Seven rounds for time of:
15 Kettlebell swings 53/35lbs.
15 Power Cleans 95/65lbs.
15 Box jumps, 24/20″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Monday February 4, 2013

Feb 032013
 

CrossFit Pinellas Jan16to21 2013 094

SWOD

Take 10 minutes to find and work up to weight for the WOD.  For those scaling, use the  highest weight allowed for your weekest movement, usually being the OHS.

WOD (Hope you were good to yourself for the Super Bowl.)

“Air Force WOD”

For Time:Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. After cap it becomes a 20 min AMRAP.

4 Burpees (EMOM)
20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats Post total time.

Compare to June 25, 2012

 

Friday February 1, 2013

Jan 312013
 

CrossFit Pinellas Oct12tojan13 049

Aaron and Guy, nervously, getting right in the mind before the first WOD in their competition over the last weekend.  Look hard at the guy in the red shirt is our old friend Oscar!  February the 16th and 17 they, as well as a lot or you guys, will be competeing in the competition at the St. Pete Pier.  TRAIN HARD!

WOD

“Wood”

5 Rounds for time of:

  •  Run 400 meters
  • 10 Burpee box jumps, 24/20″ box
  • 10 Sumo-deadlift high-pull 95/65 lbs.
  • 10 Thruster 95/65 lbs.

Rest exactly 1 minute between rounds.  Can be more but no less.

This is a HERO WOD,  so that being said we will cut this back for the newcomers to a 3 rounder and intermediates to a 4 rounder.

BrettWoodHero_th.jpg

Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

For the full story behind the making of this WOD and Sgt. Brett Wood, go to http://therxreview.com/wood-the-story-behind-the-hero/

Compare to March 5, 2012

Thursday January 31, 2013

Jan 302013
 

 

Karra at the top of the box jump with her hips, and knees in full extension.

Karra at the top of the box jump with her hips, and knees in full extension.

Warm-up

Run 400 meters (530am class runs 2×200 m.  this keeps you away from the boogy man at the end of the road)
15 inch worms with push up(get a good stretch on the hamstrings)
10 Burpees

Mobility

Lacrosse ball and box hamstring SMASH 1 minute a leg.

SWOD

Find 1RM for Dead Lift
Using the following progression find your one rep max for dead lift.
10-5-3-3-1-1-1-1-1-1…..
The first round of 10 will be empty barbell.  Work PERFECT mechanics here.  The next round of 5 with moderate weight increasing your load every round of 3 then once you get to your ONE reps, start loading conservatively, making sure not to jump too much.  Remember in dead lift you want to take some time to find that 1RM.  Don’t rush this one! POST 1 RM TO BOARD.  If it is a PR, make sure to notate with a red square around the number.

Extra test for the Day. (Time permitting)

Max box jump for height.  For any height over 24″, we will use bumper plates and measuring tape.  So take 10 minutes to get max Box jump height.  I know there are a few of us that just can’t get past the mental block of jumping more than 12″ less trying to find max height, so for you guys we will do max box jumps in 2 minutes.  We will have a spot outside for this in case we have athletes that would like to still get this in but ran out of time before the next class.  (POST HEIGHT OR REPS TO THE BOARD)

 

Saturday January 26, 2013

Jan 252013
 

CrossFit Pinellas Jan16to21 2013 020

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OK folks announcing the first of three “Team CrossFit Pinellas ‘Fights for GOOD’” challenges.  Starting Saturday the 26th of January we are starting the first of three workouts that are all on the “Fight Gone Bad” format for Team CrossFit Pinellas’ fund raising efforts for The American Cancer Society’s Relay for Life of Largo drive.   www.relayforlife.org/largofl .   We will be accepting donations the days of the challenges and we suggest $10 but we will take whatever you would like to give, more, less or none it is a voluntary donation for members of the CrossFit Pinellas family, as Saturday’s have always been free to members and friends or family of members  that would like to try CrossFit.  However anyone who would like to participate in the challenge from outside the box, be it from another box or a GLOBO GYM  there is a mandatory $10 minimum for entry.  ALL money goes to Team CFP’s fundraising efforts.   So round up some folks to come out and get their asses kicked by a 17 minute WOD, and give a 100% tax deductible donation to a very worthy cause.

There will be THREE of these challenges, this being the first.  The other dates will be Saturday February the 16th**, and Saturday March the 16th here at the box.  There will be refreshments and plenty of WOD stories afterwards.

For further details contact either  myself (Kerry), Lori, or Kristin Petruccelli.  Thanks in advance for all of your support..  Also ask Kristin how you can become a Team Member.

**This date may change to Feb. 23 due to the competition at the St. Pete Pier…

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Here we go folks!  The first of three FGB challenges for the months of Jan, Feb and March is TODAY.  This is a monthly fundraiser to benefit the American Cancer Society.  This is what separates CrossFitters from the rest.  We are a caring, humble group of ATHLETES, that are willing to fight for those that can’t.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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