10.1.13 – Tuesday WOD

Skill

Burpee efficiency

Conditioning

50 Burpee Box Jumps 24/20

*5 STRICT pull-ups every 2 minutes*

Upcoming Event

  • This coming weekend is another local competition at the Florida State Fairgrounds, Bay Area Beatdown. Tim B. will be competing in the masters division. If you are interested in carpooling with us on Saturday, check out the whiteboard for more info. Should be a great time!

The “S” Word and a Photo Contest

Other than eating well, gaining the right amount of sleep, and routinely hitting the gym, the single most important thing any of us can do to maximize our CrossFit performance is to stretch. Stretch (and roll!) everything…with bands and foam rollers and a lacrosse ball if you have one…every day.

Ah. Easier said than done.

Our experience is our members have less of a problem taking on an actual WOD then they do with the concept – or reality — of stretching. People simply hate to do it. This makes sense: we don’t like to stretch because it hurts. It hurts because we lack mobility. We lack mobility because we don’t stretch. What a vicious — I’d even say dangerous — circle.

Before and after every WOD, you are provided with the necessary equipment, space and time to warm up and cool down. We don’t mean sitting on a foam roller gabbing with your fellow CrossFitters (there’s time for that, too). We mean the real deal. If you are not taking advantage of this, what can we do to help? If you are not stretching, what is holding you back?

What about outside the gym? Do you stretch at home? A few minutes stretching your back, calves and hamstring right when you awake can set up your day. At the office, try getting out of your chair and standing (sitting = horrible for us). Watching a movie in your living room? Why not try the couch stretch? The movie may prove a great distraction.

Dr. Kelly Starrett is a name well known throughout the CrossFit community. His blog/website, MobilityWOD.com is a tremendous resource on the topic of, well, mobility. If you haven’t checked it out, do give it a try. We also have his book  Becoming a Supple Leopard in the back stretching/mobility area of the box. At nearly 400 pages, it’s loaded with a plethora of easy-to-follow information on how to “resolve pain, prevent injury, and optimize athletic performance.”

By building stretching into our daily lives, we have the opportunity to minimize injury, to move more efficiently, to improve our athletic ability and overall fitness. Just as everything in CrossFit, however, it only works if we DO it.

We have plenty of mobility tools back in our locker area.

Here’s the fun part! A photo contest!

In typical CrossFit fashion, we will be turning this idea into a contest. Submit us a photo of your best “mashing face” and we will post it on our Facebook page. Now, here is where the contest part comes in. Whoever manages to get the most “likes” at the end of the contest wins:

First place: 50% discount off monthly membership + 1 personal training session with Ryan
Second place: 1 personal training session with Ryan

Contest Rules:

  1. You must submit photo to info@crossfit727.com
  2. You must be mashing/stretching in the photo
  3. You must be a current CrossFit 727 member
  4. Only one photo per member
  5. Contest dates: 10/1 – 10/31
While this isn't an official submission, it is an excellent example. Shoulder flossing is always fun. :)
While this isn’t an official submission, it is an excellent example. Shoulder flossing is always fun. 🙂

09.11.13 – Wednesday WOD

Strength

2 Power Snatches @ 75% of 1rm Power Snatch.

Conditioning

For time and reps:

5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile

Announcement – Schedule Changes:

  • On Saturdays, we will only have one WOD at 9 AM. The 8 AM WOD is canceled.
  • Friday’s open gym will open in the afternoon at 5 PM instead of 4 PM.

Upcoming Events:

We have some exciting events coming up at CF 727. Check out our “Special Events” page for more information.

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09.10.13 – Tuesday WOD

Strength

12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

5 rounds for total time of:

50 Double-Unders
15 Burpees
5 Power Cleans 155/105#

Rest 1:1

Announcement – Schedule Changes:

  • On Saturdays, we will only have one WOD at 9 AM. The 8 AM WOD is canceled.
  • Friday’s open gym will open in the afternoon at 5 PM instead of 4 PM.

Upcoming Events:

We have some exciting events coming up at CF 727. Check out our “Special Events” page for more information.

CrossFit 727

09.09.13 – Monday WOD

Strength

12 minutes to work to a heavy Hi-Hang Snatch.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts.

Conditioning

3 rounds for time of:

Run 400m
15 Thrusters 115/75#
15 C2B Pull-ups

Announcement – Schedule Changes:

  • On Saturdays, we will only have one WOD at 9 AM. The 8 AM WOD is canceled.
  • Friday’s open gym will open in the afternoon at 5 PM instead of 4 PM.

Upcoming Events:

We have some exciting events coming up at CF 727. Check out our “Special Events” page for more information.

 

Come out to this weekend’s competition to represent CF 727 and to cheer on Ryan and Tim. See what the sport of fitness in action!

Huge THANK YOU!

With the excitement from the grand opening winding down, we thought it would be a good time to thank everyone who helped us get CrossFit 727 started and express our gratitude. Without each of these people, CrossFit 727 wouldn’t exist.

Biggest thanks to Tim Bourne, our business partner, WOD partner, masters competitor, supporter and his wife Pam. Tim and Pam provided endless support and encouragement to get CrossFit 727 moving, even through the 20+ name approval process. They have always had faith in us and are an integral part of our community. Also, a big thanks to their son Greg Bulleit, who helped with everything from the space build out to lease negotiations, even with the new addition to his family in the middle of everything.

Huge thanks to Jennifer Waite for joining our team at the very beginning! She adds value in so many ways and our training staff wouldn’t be complete without her. We are thankful for everything she does, from her awesome warm-ups to her never ending encouragement and motivational words during WODs.

It wouldn’t be a proper “thank you post” if we didn’t thank our parents, Michelle Carlin0 (Dana’s Mom), Mariano and Monica Vazquez (Ryan’s parents). Thank you for raising us with entrepreneurial spirits and always telling us that we could achieve our dreams if we worked hard and didn’t give up.

Last but certainly not least, to the wonderful members, and our friends, of CrossFit 727,  thank you for your ongoing support and encouragement.  You are the reason we strive to make CrossFit 727 better and better each and every day. Your continued dedication, determination, work ethic, heart and attitude is what fulfills us. In short, you all are the reason we LOVE our jobs. Thank you! Thank you!

We can’t wait to see where we are this time next year!

CrossFit 727 – Strength & Fitness Through Community!

– Ryan and Dana

07.02.13 – Tuesday WOD

Strength

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Conditioning

3 rounds for total reps of:

1:00 ME HSPU

2:00 AMRAP of:

12 TTB
8 DB Push Press 24/16kg

*Rest 1:00

Announcements

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07.01.13 – Monday WOD

Strength

HBBS 7X5 @ 75% – rest at least 2 minutes

Conditioning

3 rounds for time of:

30 KBS 24/16kg
60 Double-Unders

Announcements

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Join us as we celebrate our grand opening!

We are excited to celebrate the grand opening of our CrossFit box with the entire St. Petersburg community.  Come to check out our facility, meet the coaches, participate in a WOD for charity, sign-up for our FREE intro class, win giveaways and chow down on some delicious food and drink provided by great local businesses. More details will be posted soon.

grandopening

WHO: Current members, friends, family and the entire St. Petersburg community

WHAT: CrossFit 727 Grand Opening Celebration

WHEN: Friday, July 12th at 6:00 PM

WHERE: CrossFit 727, 475 Central Avenue, St. Petersburg, FL 33701

WOD (Work Out of the Day): A short 10-minute workout, open to everyone (whether you have done CrossFit before or if it is the first time). There is a $20 fee to participate and all proceeds will go to help Operation Iraqi Freedom and Operation Enduring Freedom veterans at Bay Pines VA Hospital in St. Petersburg.

SPONSORS & VENDORS:

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 6-26-2013 10-24-38 AM             7-2-2013 8-40-01 AM

We’re ready and pumped, are you!?

The time has almost come, we are only 1 day away from officially opening, whoa! When we made the decision to embark on this venture back in February, we had no idea how amazing this feeling would be! We are excited, a little bit nervous, blessed and amazed at how much progress we have made already! We know things aren’t going to always be easy, but we do know that we have the most supportive and hard-working group of people surrounding us to help.

We have already been opened for the past week with an open gym time for our pre-opening members. The energy and camradarie has already been great and we can’t wait to see the community grow! Our regular schedule will start Wednesday, May 1st!

Important things to know:

  • We will be open during all class times starting May 1st! If you are new to CrossFit and would like to join us, you can first attend our FREE Saturday Intro Class. Sign-up now!
  • Parking is FREE during all but the noon and 30 minutes during the 5:30 PM class times during the week. Weekends are always FREE.
  • There is FREE parking 24/7 on 1st Ave. N. from 5th Street up.
  • Our current entrance is off of 5th Street. To enter the box, you can either go down using the elevators or the stairs. The main doors should always be open during our scheduled WODs, but you can contact Ryan at 727-871-1542 if you have any issues.
  • Our pre-opening special is available until May 15th! $115 for an unlimted membership, $220 for couples unlimited.

Last week in photos

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Coach Tripp approves of our weight storage racks. He has completed his inspection of the gear and says we are good to go!
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Our first intro class was held on Saturday. Welcome Ryan, Brett and Mike!
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Couples that CrossFit together, stay together! 🙂
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We held a pre-opening member WOD on Saturday, 4/20. Ryan created a special hero WOD called “Boston Strong.”