15 minutes to establish a 2 RM Pause (3 counts @ bottom of knee) Clean & Jerk. Each rep should start from the floor.
Conditioning
3 rounds for time of:
10 KB Cleans (two hands/bells, from the floor) 24/16kg
20 Wall Balls 20/14#
50 Double-Unders
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!
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!
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:
You must submit photo to info@crossfit727.com
You must be mashing/stretching in the photo
You must be a current CrossFit 727 member
Only one photo per member
Contest dates: 10/1 – 10/31
While this isn’t an official submission, it is an excellent example. Shoulder flossing is always fun. 🙂
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!
We will be OPEN July 4th for a 9 AM class only. Get your WOD in before pigging out on hot dogs! Regular open gym hours on Friday! Happy Independence Day!
We will be OPEN July 4th for a 9 AM class only. Get your WOD in before pigging out on hot dogs! Regular open gym hours on Friday! Happy Independence Day!
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.
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.
