December 4th, 2016 | Leave a comment |

WEBSITE & BLOG UPDATE (12/4/16)

Crossfit StPete’s Website/Blog are currently being rebuilt, be on the look out for the new Site/Blog.

For more information on the gym give us a call, email us, or check out our facebook page

Workout of the Day (WOD) is posted everyday to Crossfit StPete’s Facebook page. Don’t have facebook give us a call to discuss programming at (727) 379-2578.

If you contact us through the website and we fail to respond within 1 business hour it’s due to the website being rebuilt.

Please try emailing, calling, or messaging us through facebook.

Address: 4055 35th St N., St Petersburg, FL 33714

Email: crossfitstpete@gmail.com

Phone: (727) 379-2578 (text or call)

 

October 21st, 2016 | Comments are closed |

10-21-16

•Warm Up: Banded Lower body. 400m run.
•100’ waiter’s walks with heaviest plate possible. Keep going until you cannot carry a plate for 100’.
•Static Hold over the bar 3 rounds 20 second Hold, 1 minute rest (Underhand grip).
•Hollow Hold 4 rounds 10 second hold, 20 seconds rest

Daily Knowledge: Waiter’s walks are seemingly simple, yet challenging exercise. It challenges the ability to balance the plate, but more than that the heavier weights build stability in the shoulder, which will help decrease the chances of injury as well has fix problematic shoulder joints.

•SKILL: Muscle Up: Static hold at the top of the dip with the wrists pointed out 3x max time. 3x Max ring pullups with false grip.
•Conditioning:

AMRAP 20 Minutes:

2 Strict HSPU

2 M/U (Black 2 Pushups, 2 Pullups)

10 Box Jumps

12 KB Swings

 

OR

30-60 Minutes Maffetone Method walk, run, bike, row

 

 

October 20th, 2016 | Comments are closed |

10-20-16

 

•Warmup: Banded Lower body. 400m Run.
•Band Pull apart 20 reps.
•PVC shoulder dislocates 10 reps.
•Sotts Press 10 reps (use a bar if you can)

Daily Knowledge: Thoracic Bridges are a fundamental to gymnastics and build the ability to more easily get into and out of  handstands and also build flexibility and stability in the trunk and can be key to injury prevention in that area.

Black:

1. Power Clean 5×3

2. Sumo Deadlift 3×5

3. Bench Press 1RM

O/G:

1. Clean and Jerk 10×1

2. Sumo Deadlift 3×5

3. Bench Press 1RM

•ABS:  4 Minutes max V-Ups w/band