Workout of the Day



"Conquering your first strict pull-up"

Ah, the good ol’ strict pull-up. Nothing like having to elevate your entire body weight! Some people have no problem banging out strict pull-ups. However, a large population of CrossFitters see the word “pull-up” and are instantly defeated by what seems to be a mythical accomplishment.

Women in particular have a very difficult time conquering their first strict pull-up. Since the pull-up isn’t very technical, it’s mostly due to a lack of strength, not skill, that holds women back.

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The Banded Pull-up Paradox

Most CrossFit boxes have no issues in allowing athletes to throw bands on the bar to use as an acceptable scaling for pull-ups. While this is OK for WODs, it doesn’t help much for developing pure pull-up strength. We all know that one person who has been using the same thick green band for the last two years. Heck, it might even be you. There...

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Here is a list of places you can find high quality protein:

1. Fresh Family Goods - co-op, gets local meat and produce

10787 Oak St NE, St. Petersburg, FL 33716

Monday 8:30 till 6:00 PM

Tuesday 11:00 till 5:00 PM

Grassfed beef

Pastured pork, chicken, eggs

Wild caught fish

2. Sprouts/Trader Joe's/ Publix - look for sales, limited options, typically more expensive

3. Farmer's markets:

Hyde Park Market - 1st Sunday of every month 10-3 in Hyde Park Village

Seminole Heights market - 2nd Sunday 10-2pm - the location changes so just make sure you look it up

Downtown St. Pete - every Saturday morning

4. US Wellness Meats - online ordering, wide selection of meat, use discount code "Liz" on any order for 15% off

5. Butcher Box - subscription service, $129 per month, 8-12 pounds of different meat is delivered to...


Today we lost a very dear Primal member, and OG, my dog Freckles.

Freckles was getting up there in pup years but she enjoyed her physical activities like walks, chasing lizards, and when Snarf was still with us, following him around. It's never easy to lose someone you love. I want to thank all of you who showed her kindness and scratches behind her ears (and on her butt - her fave) but I'm confident she is now at peace.

Give your furry friends extra love today for me.

Tuesday's Training:

"Go Fish"

For Time:

1000m Row

Immediately into...

3 Rounds:

21 Deadlifts 135/95

15 Lateral Barbell Burpees

9 Push Jerks 135/95

Goal: Consistent row pace, Big sets & fast transition on triplet


Our Primal Liftoff was a great success this weekend! Check out our Instagram story highlight/page and Facebook to check out who won!

Many of you know that I can't stand litter and people leaving their trash everywhere. 81 Bay Brewing has a "Plogging" run club every Thursday at 6:15pm and I am hoping some of you will want to join me. The term is a mash-up of jogging and the Swedish “plocka upp,” meaning pick up. In this case, litter.

Across Europe, there are plogging groups in Scandinavia, Germany and beyond. In the United States, it’s just starting to catch on among exercisers who are fed up with rubbish along their route.

You can read more about this new fitness/environmental craze...


Saturday is our Primal Liftoff! We've been talking about it for weeks and it is finally here! I know we have been hounding you to sign up, and we convinced some, but now I need you all to come out and support those who are competing!

Stop by anytime from 9-12 on Saturday and cheer everyone who is participating. Check out the vendors are donating their time to offer some cool products and services. It really means a lot to have a supportive audience and community there. Bring your family and friends! There is going to be food & beers!

Friday's Training:



4 x 5-10 Strict Pull Ups

4 x 5-10 Strict Ring Dips


PUs- Reps (3-5), Banded PUs, Low Bar Pull Ups

RDs- Reps (3-5), Banded RDs, Ring Push Ups, Box Push Ups



8 min AMRAP:

4 Power Cleans 135/95

3 Front Squats 135/95

2 Thrusters 135/95

*5 Burpees at the top of each min including at the start

Goal: Hang on to the bar


We Don’t Do Abs, We Do Midline Stabilization

Greg Glassman, CrossFit Founder and CEO, was quoted saying “We don’t do abs, we do midline stabilization.” It sounds kind of snobby and elitist, but really, Glassman is making an important distinction. Your ‘midline’ does not just include your abdominals, or six-pack muscles. In reality, ‘core strength’ means spinal stability, and this goes far beyond our abs.

Midline stability relies not only on your core musculature, but on your body’s prime movers too. These include the muscles in your hips, glutes, hamstrings and spinal erectors. Midline stability refers to the capacity to maintain neutral spine under load through full range of motion. It takes awareness and control of all these muscles to keep the spine stiff and stable, from the top of the head to the base of the sacrum. The ability to maintain a stable midline goes the other way too; it allows you to utilize the prime movers more efficiently.

I’m commonly asked, “what do you do for abs?” My answer; everything, and we don’t stop at abs. Almost every movement you...


FYI it's the last day to sign up for the competition! I will be charging everyone who's name is on the list tomorrow!

CrossFit and other fitness communities are taking the place of church in some millennials' lives, this article argues. "“People come because they want to lose weight or gain muscle strength, but they stay for the community,” he said. “It’s really the relationships that keep them coming back.”

"We heard people say, “Well, CrossFit is my church,” or, “SoulCycle is like my cult.” In a good way. Once that religious perspective had been opened in our eyes, so many things came out. Whether it’s the flag [on display] in every CrossFit [gym]; the names of different workouts that are given to honor fallen servicemen and women, either in the police in the military; the way that the space is set up."

Do you do CrossFit solely for how it affects your physical health, or for the opportunity to...


Tomorrow is 9/11, if you haven't considered volunteering, or performing any acts of service, you can honor the memories of those lost 17 years ago by doing so.

"September 11th National Day of Service and Remembrance is the culmination of efforts, originally launched in 2002 that promotes community service on 9/11 as an annual and forward-looking tribute to the 9/11 victims, survivors, and those who rose up in service in response to the attacks."

Find a volunteer opportunity here.

Tuesday's Training:

"Criss Cross"


15 min AMRAP:

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

15 Toes to Bar


15 min AMRAP:

20 DUs/40 SUs

10 Wal Balls 14/10

20 DUs/40 SUs

10 Knees to Chest/Toes to Rig

Goal: Each movement in 1-3 sets


I hope your weekend was restful and enjoyable, hopefully you got some time to recover and take care of yourself. Thanks to Michelle for her Yoga class as usual.

Congrats to Coach Dana for placing 6th in her age division at the Granite Games this weekend! If you don't know, the Granite Games are a big deal! They are going to be one of the CrossFit sanctioned events next year in which athletes can compete to go to the CrossFit Games. If you missed the new qualifying process for the Games, you can catch up here. Anyways, we are super proud of Dana for training her butt off to qualify, all while working, raising her family, and coaching for us!

More Liftoff practice coming up for you tomorrow...


We are going to cut off sign ups for the Liftoff on Wednesday, September 12 so please sign up before then!!

Our time frame for that day tentatively looks like this:

  • Athletes arrive & get weighed 8:15-8:45
  • Dr. Jake will be adjusting and taping athletes from 8:15 until 9am
  • Event 1 begins at 9:30am

Event 2 begins approximately at 10:15am

Event 3 begins approximately at 11am

Winners announced & prizes awarded right after last event! You should be done by noon at the latest if you are participating!

If you are not participating, please come and support your fellow athletes and check out the vendors that will be set up that morning!

Friday's Training:


Wendler Front Squats Wk 2

1x3 @ 70% of 1RM

1x3 @ 80% of 1RM

1x3+ @ 90% of 1RM


"Fire Breather"

For Time:


DB Thrusters 35/25


Double Unders