Our Blogs

Oct 2018



CrossFit Manatee – CrossFit Warm-up Warm-up (No Measure) Points of Performance: KB Snatch KB Swings Metcon “Handbag” (Time) For Time: 80 KB Swings 16/12 100 Double Unders 800 Meter MB Run (20/15) 100 Double Unders 80 KB Snatch 16/12 20 min CAPScale 100 Double-Unders to 50 Double-Unders or to 2:1 Singles

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Three Ways To Get The Most From Your WOD

The single biggest element in your success in CrossFit, or in anything, is simply showing up every day and putting in the work. If your only strategy to improve your health and fitness is to get to the gym every single day and do what your coaches tell you to do, then you’ll do just…

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There Is No Magic Pill

Diets promise quick and tasty meals that will get you down to a size 2 in six weeks or less. Exercise equipment is sold on the basis that it will get you six-pack abs in three minutes a day, without breaking a sweat. Internet ads promise to eliminate your belly with one secret trick. These are all…

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CrossFit Manatee – CrossFit View Public Whiteboard Metcon 5k Row (Time) Max Effort 5k Row

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Bang for your Buck

CrossFit is all about the idea of getting the most “bang for your buck” out of the time you spend in the gym. We use compound movements in Foundation work to build strength and coordination throughout your whole body, as opposed to using isolation exercises to strengthen one muscle group at a time. We use high-intensity (and…

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“Weighing in” on WZA and the CrossFit Open

The second weekend in January – just slightly over one month ago – I competed at the Wodapalooza (WZA). WZA is a three-day competition held in Miami each year, where approximately 1,500 athletes and 25,000 spectators from over 30 different countries come together. In terms of size and the number of Elite athletes competing, WZA…

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Getting Fit with your Resolution!

At the beginning of each new year, there is traditionally an influx of new gym-goers and people looking to transition into a more active lifestyle. Ask ten people about their New Year’s resolution and you’ll hear similar themes from almost all of them: they’re going to start eating better, exercising more, losing weight, and finally…

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Tips for Starting CrossFit

It’s time! You want to get in shape, so you think about giving this “CrossFit” thing a try. You walk into the gym, and it’s a little bit intimidating: You see fit-looking people wearing t-shirts with words that you don’t understand (“What the heck is a pood?!”), joking with each other about things that sound sketchy and/or illegal…

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Do you even do Cardio?

“What’s the difference between cardio and conditioning?” The two often look very different: Your average gym-goer hops on a treadmill for 20 minutes at a moderate pace and calls it “cardio,” while your average CrossFitter performs a WOD for 20 minutes and calls it “conditioning.” These visible differences don’t really matter, though — in theory,…

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Today’s WOD


Points of Performance:

Push Ups

Ring Rows


“The Good Life”
3 Rounds:
50 MB Sit Ups
21 Decline Pushups 12”/8”
21 Ring Rows


Rx for Ring Rows today will be athletes feet 3 feet in front of the rings


18 min CAP




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