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

May 24, 2018

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 understan...

May 14, 2018

Monday

>>DELOAD WEEK<<

STRENGTH


Snatch
70% x 2
75% x 2
80% 4 x 1


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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 -...

May 11, 2018

Friday

STRENGTH

Deadlift 5RM; 90%; 80%

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METCON

13min AMRAP:

50 Sit-ups

40 WallBalls 20/14

30 T2B

20 Box Jumps 24/20

10 HSPU's

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ACCESSORY

Bulgarian Split Squat w/ KB 4x8 (each leg)

May 10, 2018

Thursday

STRENGTH

Focus 1:

Snatch Pull + Snatch (1+1)RM; 95%; 90%

Focus 2:

Snatch Long Pull 3x3

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METCON

Amanda (9-7-5)

Ring MU's

Squat Snatch 135/95

====================

ACCESSORY

4 x 8 Pendlay Rows

May 9, 2018

Wednesday

STRENGTH

Snatch Balance + 2 OHS (1+2)RM; 95%; 90%

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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

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ACCESSORY

4 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck-ups

20sec Hollow Hold

May 8, 2018

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

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ACCESSORY

Death by Bar MU’s

May 7, 2018

Monday

STRENGTH


Focus 1:

Back Squat 3RM; 95%; 90%


Focus 2: 

Back Squat Jump 3x5 @ 20-30% of 1RM


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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 complet...

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