Welcome to our blog.  Here you will find the daily wods and the Krewe's Kitchen.  Exercise is vitally important to living a healthy lifestyle.  That is one of the reasons we started CrossFit Gaspar and why we are so passionate about staying active. Do just a little bit of research and you will quickly see that your diet is the foundation to healthy living. While we all love our metcons, lifts, and everything else CrossFit; achieving and maintaining your health goals begin and end in the kitchen.

Here we will post not only what our exercise program but also tips on a healthy diet program

“No Quick Fix…It’s A Lifestyle”

I thought for my first post I would let you all know my back story. Eating healthy is a daily habit that has no end date if you want to maintain your fitness. Like anything worth achieving in life it takes daily discipline and consistency. For me I began to understand this better in my mid 20’s. Around my senior year in high school I completely lost all discipline when it came to my health. By the time I was in my early 20’s I weighed over 240 pounds, I smoked, drank about 10 soft drinks a day, and my diet was full of processed foods and sugar. I would always try to lose weight constantly dropping 10 pounds in a week or two from a fad diet and then quickly add it back faster than it was

WOD for 5/14/18

Monday >>DELOAD WEEK<< STRENGTH Snatch 70% x 2 75% x 2 80% 4 x 1 ==================== METCON RX: 5 Rounds - 1min ON and 1min OFF (16min CAP): 3 Power Snatches 135/95 200m Sprint – RX+: 155/105 and attempt to complete 8 Rounds within the 16min CAP – SCALED: 5 Rounds - 90sec ON and 30sec OFF 5 Power Snatches 95/65 200m Sprint ===================== ACCESSORY 4 Rounds: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 20sec Hollow Holds

WOD for 5/11/18

Friday STRENGTH Deadlift 5RM; 90%; 80% ==================== METCON 13min AMRAP: 50 Sit-ups 40 WallBalls 20/14 30 T2B 20 Box Jumps 24/20 10 HSPU's ==================== ACCESSORY Bulgarian Split Squat w/ KB 4x8 (each leg)

WOD for 5/10/18

Thursday STRENGTH Focus 1: Snatch Pull + Snatch (1+1)RM; 95%; 90% Focus 2: Snatch Long Pull 3x3 ==================== METCON Amanda (9-7-5) Ring MU's Squat Snatch 135/95 ==================== ACCESSORY 4 x 8 Pendlay Rows

WOD for 5/9/18

Wednesday STRENGTH Snatch Balance + 2 OHS (1+2)RM; 95%; 90% ==================== METCON 20min EMOM Min 1: 15/12 Cal Row RX+ 20/15 Min 2: 20 KB Swings 53/35 Min 3: 20 Push-up Min 4: Rest ==================== ACCESSORY 4 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck-ups 20sec Hollow Hold

WOD for 5/8/18

Tuesday STRENGTH Hang Clean 2RM; 95%; 90% ==================== METCON For Time (14min Cap) 800m Run (RX+ run with vest) Grace (30 Clean and Jerks) 135/95 800m Run ==================== ACCESSORY Death by Bar MU’s

WOD for 5/7/18

Monday STRENGTH Focus 1: Back Squat 3RM; 95%; 90% Focus 2: Back Squat Jump 3x5 @ 20-30% of 1RM ==================== METCON 10min EMOM: 50 Double Unders (sx: 75 singles) (RX+: 50 double unders, 5 T2B) **Everytime you break = 3 burpee penalty **Everytime you fail to complete reps within min = 10 Burpee penalty **Burpee penalties (For RX and RX+) are done immediately following WOD ==================== ACCESSRY 75 GHD Back Extensions (Break up as needed)

Recent Posts

P: (813) 867-4707 


1913 E Bearss Ave, Building 2061 

Tampa, FL 33613