email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

METABOLIC MONDAY

DATE:  Monday, July 30th, 2018

WARMING UP PROPERLY WHEN YOU SHOW UP TO CLASS…

You should be sweaty and ready!

At its most basic level, a warm up gets your heart rate up and your blood flowing. It primes your body’s tissues and joints for the intense work they are about to do. It also helps mitigate injury by increasing your end-ranges of mobility, which we all need. After warming up, you should feel more limber and more alive/awake.

Practice Makes Permanent

A good warmup gives you time to practice movements and refine skills. By practicing movements under lower stress (light weight, low intensity), we will build those neurological pathways that are so important. Consistent exposure to these movements will also improve technique and increase capacity. This all leads to pushing harder at higher weights while (and most importantly) maintaining great technique.

Remember, Intensity is the Key!

Rather than thinking of how much time you’re spending ‘warming up’, think about how much time you’re preparing your body for a safe and intense workout. We know that intensity is the magic pill. What separates CrossFit from the majority of most other fitness regimes is that intensity reigns king. Intensity is what drives change and produces dramatic results.

METCON:
30 min AMRAP:
200m Run (the run increases 200m each round)
20x Thrusters 45/35
20x KB 55/35
20x Burpees
MIDLINE:
3 RNFT:
100m KB Carry (1-OH & 1-FR position, switch @ 50m)
20x Hollow Rocks
1:00 Plank

UPDATES/EVENTS:

REMINDERS….
*Dues are due August 1st!
*Please get on the schedule for the week, also please remember to cancel if you cannot make it to a class or need to make any changes! THANK YOU!

SEPT 1ST: TAMPA BAY GAMES
@ Tampa Convention Center 

Teams of 4 (2 guys-2 girls) 
Divisions are the following… 
*Novice
*Intermediate
*Masters (35+)
*RX
*Elite
-Lets us know if anyone is interested and we will get some teams put together!
To see Division Standards click HERE! 

Monday, Sept 3rd: LABOR DAY HOURS… 8am Open Gym 9am Team WOD 

Turkey Trot- Nov. 23 Let us know who would like to join us thanksgiving morning for a 5k or 10k run! 

Ragnar Trail Alafia River – FL

Run the Most Festive Race in the Series- LET US KNOW IF ANY OF YOU ARE INTERESTED IN THE RACE AND WE WILL PUT TEAMS TOGETHER AND START TRAINING! 

Come enjoy the last race of the Ragnar year Ragnar Trail Alafia-FL, presented by Salomon—on Dec. 7-8, 2018.  This trail lover’s playground is located about 30 miles southeast of Tampa at Alafia River State Park. 

When you’re not running past emerald green pools, palm trees, ferns, hardwood forests, and towering pines, you’ll kick it with your team of 8 (or 4 runners) as you camp under billions of stars overhead. Runners have adopted an unofficial theme at this race, and you’re sure to see plenty of decorated trees and a few Santas running the trail with you.

Back home at Ragnar Village you can rest your legs next to the campfire, chow down on s’mores, and relax with your team. This year, runners (friends, co-workers, kids) are welcome to join us a night earlier, starting on Thursday for a bonus day of camping, campfires, kumbaya-ing and fun! 

Any level of runner can come conquer the trails as you find yourself in this journey of adventure, self-discovery, and sheer nature-loving goodness. Mark your running calendar for Dec. 7-8 and join us at Ragnar Trail Alafia River.


NEW CrossFit Division!

Go head-to-head against other CrossFit affiliates in the local area for a chance to win the coveted 80LB Ragnar kettle bell. After you register, choose to be a part of the “CrossFit Division.” To be eligible, 50% of your team needs to be an active member of the CrossFit affiliate you will represent.


 

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