Coaches Corner: Intensity by coach Mike Dinkeldein

Intensity is the loudest, craziest, sweatiest person, right? The answer is simple, NO. Intensity is many things. It’s challenging yourself to get better, it’s being comfortable with being uncomfortable and most importantly, intensity equals results.


Intensity is measured by moving a large load over a long distance as quickly as we possibly can. Everyone’s load, distance and quickness varies. Your intensity is measured by the weight you can move over your distance and as quickly as you can.

Intensity VS Volume

Generally, shorter duration and heavier loads is intensity training and longer duration with lighter loads is volume training. It would best be described as Fran vs Murph. One is short with less reps and one is long with many reps. Intensity is driven up while doing Fran. You are going at it as hard as you can. Fran you have 2 movements with only 90 total reps and let’s be honest, we just want it to be over.

While Murph you are working on volume, you try and stay steady and controlled. This is because you know this is going to take time, you need to make sure you don’t burn yourself out on the run because you know you have 600 more reps to go.

Scaling Intensity

People think you must lift 400 lbs to be considered intense, but that’s not correct. Intensity is scaled by one’s owns ability. Everyone’s intensity is the same if you follow the guidelines to push yourself pass comfort. It’s finding the correct load or movement that increases our intensity.

Power + Intensity = Results

Power is the amount of work done over time. Intensity is the amount of force used over time. These together equal results. Results are faster WOD times, stronger lifts or getting that first pull up. We should be looking to decrease our times while increasing our weight or making our scaled movements harder. Because who doesn’t want that first pull up, push up or to increase our back squat?

How do you increase intensity? Instead of grabbing the KB or DB you feel comfortable with try grabbing the next size up. When scaling movements like pull ups or push-ups try making the option different then you normally do. Usually grab a band? Try negatives or jumping pull ups. Try adding in one or two regular push-ups to your knee push-ups a round. These options are only going to make you better. Try to shorten your breaks between reps, stay close to the bar. Keep all of your equipment close together so you don’t travel far from one piece to the next. Increase your weight and try to decrease your reps.

In short, the best way to increase your intensity is knowing your body and trying to take that next step forward.

When you come into the gym and see the metcon on the board, start to break down the WOD of what you can and can’t do prescribed. Think to yourself what’s going to put me on the floor after and what’s going to make me better.


2018 Memorial Day Murph!

Memorial Day Murph

Just like the past 4 years, we will complete the infamous hero WOD, Murph at CrossFit 727 on Memorial Day at 9:30 a.m.

For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Pre-Order this Year’s CrossFit 727 Murph T-shirt

GET EXCITED! This year’s Murph shirts are ready for pre-order at the form below! Cost will be $25 with all proceeds will be donated to the Bay Pines VA hospital to benefit OIF/OEF vets!

Deadline to order is May 16th!

2018 New Member Specials!

❗️New Specials for 2018 ❗️

We are extending a GREAT deal to all new members:

  • Get 3 FREE 1-on-1 fundamentals classes with a certified trainer with our 3 month membership ($100 savings).
  • Get 3 months of unlimited classes for $100 per month ($105 savings).

Call us at 727.871.1542 or email us at to set up a FREE introductory workout to get started. You can also fill out the form below and we will be in contact with you!

Coaches Corner: Why do you CrossFit? by Jen Waite

Why do you CrossFit? For me, I always say it’s because of the community. I could hire a personal trainer and get just as good of a workout, but people don’t talk at gyms like that except to ask “are you using this?” It’s the people that keep me coming back, even on days I don’t want to.

We live in a world that is more connected than ever. Who remembers AIM, AOL Instant Messenger? It was a time before we were so digitally connected and tethered to our phones. We used away messages to let our those on our buddy list to know that we couldn’t respond to their instant message. They just retired AIM last week, which has made me nostalgic for it. For being so connected, as a society, we’ve never been so disconnected and, at times, lonely.

The ability to come into the gym and sweat together, share together and come together leads to real connections. Connections that I see go well beyond the wall of the gym. How many birthdays, holidays or milestones have you celebrated with your gym mates?

Everyone wants to be a part of something bigger than all of us, right? And being part of a gym that is open and accepting, where you see people stay and hang out after the workout, without rushing off, doesn’t exist at every box. Being part of a community has some very real benefits, namely accountability and borrowed motivation.

  • Accountability – we’ve all texted that friend to see if they were going to class; and I’ve received those texts too. Sometimes you help someone to be accountability and sometimes you need that little extra motivation.
  • Motivation – Speaking of motivation, we all have those days where we’re tired or mentally checked out and all we have to do is look around and be inspired!

We’re a tribe (or a “cult” if you’re outside the CrossFit world) because the interest and investment in each other extends beyond our WODify score. So why do you CossFit?

Coaches Corner: Tips for Dialing in Your Nutrition by coach George Daicoff

Nutrition is important. Everyone probably knows it, however it seems to be one of the lesser discussed and understood aspects of fitness. We tend to focus more on learning/mastering skills, setting new PRs and surviving tough conditioning sessions. Those things are important as well, however nutrition is the base on which the fitness pyramid is built. In fact, in CrossFit’s definition of “World Class Fitness in 100 Words”, nutrition is the first of 4 bullet points. From the CrossFit Journal article “What is Fitness?”: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat”.

From the CrossFit Journal – “What is Fitness?”

Dialing in your diet is tough. It requires a lifestyle change as it is not a one-time per day event like working out. You have to be mindful of how you are fueling your body throughout the day. Everyone is also different – some people will respond to minimal changes and others may require a stricter approach. Also, some athletes’ digestive systems/bodies may not agree with certain kinds of foods. Let’s take a look at three broad levels of how we can improve our diets.

Cleaning up your current diet

Here we are not going to focus too much on quantity of food consumed or macronutrient balancing. The big idea here is to focus on quality and make better choices when grocery shopping. One of the best strategies when shopping for food at the grocery store is to avoid shopping in the aisles and focusing on the perimeter of the store. Typically, most of the highly processed, preservative added, artificial ingredient laden foods can be found in the aisles. These foods can be spotted by looking for the ingredients list. If there are ingredients listed that you cannot pronounce or need Google to find out what they are, you probably do not want to fuel yourself with these foods. Foods that we want to focus on are lean meats, fresh or frozen vegetables, low glycemic index carbohydrates (oatmeal, sweet potatoes, etc.) and healthy fats (avocados, nuts, and their oils).

Try a designed diet focused on food quality first rather than quantity

The two diets that we are going to touch on here are the Paleo Diet and Whole30. Both are diets that focus on the kinds of foods that you can and cannot eat and are very similar. On the basic level, the Paleo Diet is to eat in a manner that mimics our hunter/gatherer cave dwelling ancestors. Mostly lean meats, fruits, vegetables, and healthy fats – from nuts, seeds, avocados, oils and meats – will be on the menu. The idea is to abandon the modern diet – eliminate dairy, grains, and legumes. If it was available to cavemen, then it is probably okay on this diet. Similarly, the Whole30 diet focusses on ditching the processed foods, dairy, grains, sugar, artificial sweeteners and alcohol. The Whole30 diet is designed to reset your metabolism, improve hormonal balance and reduce inflammation by eliminating foods that have been linked to disrupting these things. You would follow the diet for 30 days then could slowly re-introduce items that are not allowed by the diet to see how they affect you.

Track Quantity along with Quality

Here we will take a look at a couple of options that will take into account the quantity and macronutrient balance along with the quality of foods consumed. In second part of CrossFit’s definition of nutrition – “Keep intake levels that will support exercise but not body fat” – we notice that it is also a good idea to control the amount of food consumed. CrossFit recommends the Zone Diet. In a very short, birds eye definition of the diet, you will eat about 5 times a day with each meal/snack being balanced between protein, carbohydrates and fats. Quantities of food are broken down into “blocks” depending on their nutritional density. For example, 1oz chicken breast = 1 protein block. Depending on your body type/size, you will be allocated a certain number of blocks per day. If you are allowed a 4 block meal, you will eat 4 blocks of protein, 4 blocks of carbs and 4 blocks of fats. Another option is to look into a full diet template such as RPStrength. Templates are tailored to your goals (weight loss or weight gain for muscle building) and based on your starting weight. They break down each meal by the amount of macronutrients needed for each meal. Balance of protein, carbs and fats fluctuates meal to meal based on the timing of your workout – morning, noon, afternoon, evening. This option is good if you like a structured diet where you will know what and when to eat based on when you exercise and level of exercise.


  • Start small – drink less soda and replace with water, skip the artificial creamer and sweetener for your coffee – small changes over time do make a difference
  • Find a friend to do a 30 day diet challenge– you will be able to keep each other motivated and accountable
  • Trial and Error – each person is different with different situations (kids, working odd hours, etc.) – find what works for you
  • If you tend to eat out frequently or your culinary skills are not up to par, consider healthier pre-made meals such as Cornerstone Nutrition which can be ordered online and will soon be delivered to the gym!
  • Consider batch cooking meals and portioning out for the week – it is a lot easier to forgo takeout food when you know you have a meal in the refrigerator ready to go