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

WOD for 6/29/18

Friday Focus: Bench Press. Build to a heavy set of 4. Metcon: 30 Seconds On, 30 Seconds Rest: 3 Thrusters (155/105), Max Rep Burpees Over Bar (15 Rounds) ***Score is Lowest Number of Burpees Completed***

WOD for 6/28/18

Thursday Focus: Max Effort Back Squat. Build to 50% 1 rm and then complete as many squats as possible Metcon: 21-15-9 Cal row Deadlift 275/185 *THEN ROMWOD

WOD for 6/27/18

Wednesday Focus: E2MOM 20 Minutes 1 Power Snatch+1 Full Snatch+1 Overhead Squat Metcon: 4 RFT 25M prowler push (or farmers carry 55/35) 30 double unders 10 Over OH squats 95/65

WOD for 6/26/18

Tuesday Focus: 3 attempts Max Rep Muscle Ups or Ring Dips 10 minute EMOM RX: 1 muscle up+2 C2B Scaled: 1 ring dip + 5 ring rows Metcon: 20 minute AMRAP Row 200m 5 HSPU 10 Burpees 15 pull ups 20 Situps 25 box jumps 30 Kb swings 35 wall balls 40 Kb lunges

WOD for 6/25/18

Monday Focus: Power Clean 3 RM 5x3 to find 3 RM Metcon: Run 400 25 power Snatch (135/95) Run 200 25 power Clean & Jerk (135/95) Run 100

WOD for 6/21/18

Thursday Focus: 20 minute E2MOM 1 snatch deadlift + 1 Snatch high pull + power snatch start at 50-60% and build each set Metcon: 15 Minute AMRAP 3 Snatch (135/95) 15 Burpees Over the Bar (feet together), 25 Situps

Post WOD Feeding

How much thought have you put into what you eat when you finish a work out? In reality It is a key factor to eat 20-30 minutes after a work out. During an intense workout your body burns stored fuels and proteins in your muscles are broken down. At a basic level your post workout diet needs to support refueling your body, rehydrate, muscle recovery, build muscle, and support improved performance. If you are doing very specialized training you may want to do further research to create a post workout diet plan for your targeted needs but in general here are 10 post wod tips that will allow your diet to help help you maximize your daily WOD: Get your needed protein. A guideline is to consu

WOD for 6/20/18

Wednesday Focus: Strict Press 4x3 building to a heavy set Metcon: 4 Rounds RFT 7 Thrusters (95/65) 14 T2B 50 Double Unders

WOD for 6/19/18

Tuesday Focus: 6 Minute EMOM 25m Prowler Push then 6 minute EMOM 2 Rope Climb Metcon: Run 200M 3 Muscle Ups (bar or ring) or 6 jumping pull-ups 5 clean & jerk (155/105), Run 400 6 Muscle Ups or 12 jumping pull ups, 10 C&J, Run 200 3MU or 6 jumping pull ups 5 C&J

WOD for 6/18/18:

Monday: Focus: 10 Minutes Work Up to Unbroken 5 Rep Power Clean. Metcon: Run 400M 10 Rounds of Cindy Run 400 RX: with vest Scaled: without vest

“Organically Changing Your Diet”

I could write for days on the benefits of buying organic foods, This is a highly debated topic among many people with so many opinions floating all over the internet. Why should we buy organic? The process for growing organic foods is better on our environment and our body. Organic farming is designed to grow food in a way that creates less pollution, improve quality of soil and water, conserve biodiversity, restrict the use of harmful fertilizers and pesticides, and raise animals in a natural manner. So what is a non organic farm allowed to do when growing foods? I find this to be the most alarming: Use sewage sludge as fertilizer Use antibiotics and growth hormones on the animals Use s

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CrossFitGaspar@gmail.com

1913 E Bearss Ave, Building 2061 

Tampa, FL 33613