CrossFit9 – WOD
Hang Squat Snatch
Find 1 Rep Max
Overhead PVC KB Carry
30 Calorie Row
30 GHD sit-up or 60
L1: 45/35, 50 DU attempts
CrossFit9 – WOD
Front Squat (7 x 5)
Then… without stopping…
* 5 Burpee penalty each time a set of OHSQ is broken.
20 Minute Cap
Heather Coffey Front Squat
CrossFit9 – WOD
4 Rounds For Time:
3 Rope Climb
15 Calorie Row
15 Hang Power Clean
L1: 2:1 Ground to Standing; 75/55
L2: legless rope climb; 155/115, deficit HSPU
ANNOUNCING OUR NEW KIDS’ CLASS!
- Wednesdays, 5 p.m., starting October 16
- Ages 5 and up
- Kids will have a 30-minute workout, followed by 30 minutes of homework help!
- Coincides with adults’ open gym
- Sign up here!
“I was told to go ‘grab a 400’ with the other foundations students. After I found out what that meant and with my Olivia Newton John sneakers tied tightly, I started out the door running with everyone. I got to about 50 meters when I stopped for some air. I walked the rest of the way to the stop sign (the halfway mark). A coach by the name of Zack ran to meet me and encouraged me to jog back to the box. I cried. I couldn’t. I was embarrassed and I could barely breathe. Zack stayed with me the entire time.
“I promised my wife I would give this CrossFit thing six weeks. Then, I could quit. Yay. That is how Kelly got me to go. I was totally going to quit after six weeks. I came home every night and cried because I did not want to be there, but I knew I only had to give it five more weeks. What a wimp I was!
“Thank goodness for the six week promise.
“Week two got a little better, week three, not so bad, week four…was I actually beginning to tolerate this? I was feeling a little stronger. I liked my new CrossFit9 family. Everyone was so nice and supportive. They made it EASY for me to keep going.
“A year and a half and thirty pounds ago I could not even jog 100 meters. This past weekend I completed a six mile, twenty-five obstacle “Savage Race” with my wife and CrossFit9 team.
“CrossFit9 works, cares, supports, lives and loves.”
“I never heard of CrossFit. I heard of cross training and crossdressing, but not CrossFit. That was approximately three years ago. From high school, to the military, to becoming a police officer, I always strived to stay in good shape. I grew up in the era of big muscle mags like Flex and Muscle & (nothing to do with) Fitness; mottos like ‘go big or go home’, ‘no pain, no gain’, ‘cardio is Spanish for no muscle’, and ‘a big muscle is a strong muscle’! It worked well in my younger days, but eventually it caught up, but I still felt I was doing alright. I was team leader on SWAT, had a 465# 1 rep max on bench, and the SWAT obstacle course posed no problem to complete.
“I was invited by chance to the CrossFit9 Open House at the old downtown location on MLK. The WOD was “Cindy”: a 20 minute AMRAP of 5 pull-ups, 10 push ups and 15 ‘sissy squats’ (as we called them at Gold’s Gym, brah!). I thought to myself after it was explained, piece of cake… I can do that while eating a sandwich. I did it. I sucked. Only six freaking rounds. I was tight and sore for over a flipping week, but I loved it and I wanted more! I was humbled. I stood a besmirched, humbled meathead.
“I did not return for several months. I eventually decided that I would, but first I wanted to get in shape before I joined. Funny/strange/weird. I wanted to train to get in shape… to train to get in shape! WTF. A few months later, I walked into the brand new location of CrossFit9, and I haven’t looked back. After a year I cancelled my meathead gym membership and drank the Kool-Aid. I still have a ways to go, but I’m enjoying the trip. My mobility has improved by leaps and bounds. My cardiovascular conditioning is ten times better than it was.
“However, the best asset at the ‘9’ is the people — trainers and members. I have met some of the coolest, funniest, and supportive people ever. I truly feel lucky and blessed. I’ve spread the word throughout the Saint Petersburg Police Department and some have even drank the Kool-Aid! I get asked about CrossFit9 at the department often. It’s truly a feeling of family when even my grandson can enter the box and instantly be in comfort mode.
“And yes… I will give him some of the Kool-Aid in his sippy cup! 🙂
“Love it here!”
“I was a pretty fit guy until I quit playing college tennis. That’s when my focus strayed from health and fitness. Most of my 20s were a mix of partying and minimal studying. CrossFitters would say I “scaled” my college experience… to just shy of a decade.
“My fiancee Rachael and I both graduated, and we looked for opportunities outside of Columbus, Ohio. In the meantime, we joined up at a Planet Fitness. I went some, ate some Tootsie Rolls, and really wasn’t doing much for myself in the way of fitness.
“When our opportunity to move to St. Pete came along, we jumped on it. Rachael started up at CrossFit9 before me, and I am super thankful she brought me into the box. My first WOD was a Saturday partner workout, and Lindsay invited me to join the class. It was my first real workout in quite a while, and afterwards I signed up for Foundations. The next few days were rough, as I hadn’t felt such soreness for a very long time.
“I am extremely grateful for the experience I have bad since coming to CrossFit9. It’s been almost a year since I started and I have already achieved things I couldn’t earlier in life. From here I only see CrossFit9 becoming an even bigger part of my life.
“All of us have a different backstory that brought us to CrossFit9, but it’s so inspiring to be in it together. For that I am eternally grateful and thankful.”
It started with a promise I made to myself.
I vividly remember that I took a glimpse in the mirror. I hardly recognized myself. I used to be athletic when I was younger and I came to realize I had really let myself go physically. At the time I was suffering from chronic back spasms that would leave me debilitated if I simply moved or twisted by body the wrong way. This was due to my increased weight, which was over 240 pounds at my heaviest point, and lack of activity. I made a promise to myself at that moment that I was going to be in better shape at 40 years old than I was in my early 30’s, not only for the myself, but for my young family.
I started dieting and working out on my own. This worked for a little while but I noticed that I wasn’t pushing myself harder and I had hit a plateau. One day my back spasms started and I was in pain for a few days. My sister in law recommended that I visit Dr. Lance at Rx Chiro. After looking me over he recommended that I check out CrossFit9 because even though I was working out on my own, I really wasn’t targeting the muscle groups that would strengthen my back enough to avoid injury. I agreed and decided to give CrossFit9 a shot.
I arrived early to my first foundations class on October 1, 2012 at 7:00 AM. The 6:00 AM class was wrapping up a 5K run (thank god they weren’t making me do that on my first day). Steve Ashton was my foundations trainer and asked if I could get down into a squat. No … not even halfway. Could I do a pull up? No, I struggled to inch myself up a little bit towards the bar. What’s a burpee? I realized how out of shape I was and it was exposed for everyone in the building to see, but the great thing was that I knew that there were others that went through the same beginning struggles I was experiencing. Everyone was very supportive.
I stayed consistent with my workout routine, cleaned up my diet and totally changed my life. In April, I hit my 40th birthday and I can honestly say that I kept the promise that I made to myself. I’m stronger and healthier than I have been in years. I am surprised by some of the accomplishments I have reached in the past 3 years but now it’s time to set new goals. Here’s to getting in even better shape by 50!
We make you this promise: We will always respect your time.
Check out a few reasons why CrossFit9 has a long list of athletes who are parents, first responders, business owners, office warriors, and other time-crunched people who need to make every second count.
1. Classes are an hour long. Period.
Warmup. Mobilization. Workout explanation. Skills like strength work and gymnastic progressions. Fat-burning metabolic conditioning. Cooldown. All of this takes place in one hour or less, and under the watchful eye of a CrossFit9 coach. Check out our schedule here.
2. No guesswork.
Don’t you hate that feeling of walking into a gym and wondering what you’re going to do that day? Us, too. That’s why CrossFit9’s expert coaches program the workouts, so you’ll never be left scratching your head.
3. The Best Damn Schedule Around
CrossFit is wonderful, but why pay for a gym if it’s not open when you want to use it? CrossFit9 is open every day of the week, including luxuriously long open gym hours. So if you only have a few minutes to spare, you can still squeeze in a good workout.
4. Make the Most of Your Day
A heart-pounding workout can be the best thing you do for your productivity. A good ol’ endorphin rush will make you clear-headed at work, able to keep up with your kids, and sleep better when you hit the sack.
Ready to take this to the next level? Let’s go!
It’s been almost 3 years since I stepped through the doors of CrossFit9.
I was looking for a change. At that point in my life I was a shy, way-too-skinny girl with asthma, used to sprinting on a treadmill and doing supersets on non-functional machines at a local gym. I had fallen into the trap of worrying what the number on the scale showed and what size Express jeans I could fit in.
I remember being so intimated when I walked into CrossFit9 for the very first time. There were barbells flying, extremely fit people working out half naked doing some sort of upside down push-up. I felt completely in over my head until I realized I would be starting a class with 6 or 7 other people who looked just as scared as me.
From the first foundations class on I fell in love. As the months went on I started to become more confident in what I could do in the gym as well as outside of it. Who would have thought that throwing around heavy weight would give me courage and confidence, and the ability to apply that to my own practice as a physician assistant.
I think what I am most grateful about CrossFit9 is the community — or should I say my second family. There is something about pouring your heart and soul into a workout and looking over and seeing someone struggle just as much as you or cheering you on. It really is true that the last person to finish a WOD gets the loudest cheers. I never thought that warehouse would be my home away from home.
This environment, the coaches, the members, has lit a fire inside of me and I am making goals and doing things I never thought I would do. One word: muscle-up.
That’s not the end though! I want to hit a 150 lbs. clean and jerk. The journey never ends. CrossFit and my family at CrossFit9 have pushed me to be better in so many facets of life. For that I’ll continue to drink the “kool-aid”. Cheers!
Ready to take this to the next level? Let’s go!