Crossfit Suncoast | School of Elite Fitness

About Us

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that...

Our Team

Justin Flagg, Owner and Head Coach, has been an athlete and competitor for most of his life. From a young age he has competed in football, basketball, baseball, track and rugby. He also enjoys surfing, snowboarding and other recreational outdoor activities. He learned and...

Mission-Philosophy

CrossFit Suncoast is a school of ELITE FITNESS located in Sarasota, Florida. We teach functional exercise, athletic conditioning, plyometrics, kettlebell training, Olympic weightlifting, medicine ball and dumbbell training, gymnastics, rowing, running and jumping rope. We...

5.18.12 – Mobilize or Stretch?

Posted by on May 17, 2012 in WOD | 0 comments

Mobilizing vs Stretching by Jenny Labaw

We talk about “mobilizing” all the time. Do you really know what that is and why we do it though? Is it when we mash our deltoids with a lacrosse ball? Is it stretching our calf on the pole? Is it working our quads over with a bar? Is it stretching our hamstrings with the strap? Is it opening up our hip capsule with the band?

Notice the questions above that said “stretching” for the calf and the hamstring. That isn’t quite what I would consider “mobilizing”. Stretching primarily focuses on lengthening tight and short muscles. This is a good thing and needs to be done, BUT if those muscles aren’t moving properly the chances of getting them to lengthen are much less. That is where “mobilizing” comes in.

Read the rest of the article HERE

Schedule Reminder: If you haven’t started “RSVP-ing” for your classes each week, please start and make it part of your daily/weekly routine. Login in here. Your password should have been emailed to you. If not, let us know and we’ll re-send it.

Event Reminders:

Sarasota Dirty Duo This Sunday, May 20th
There are a handful of Suncoaster’s taking part in this fun little challenge and we’re looking to get a few more teams together and have a strong showing. If you’re interested you can register here.

MEMORIAL DAY MURPH
Click the link and check out the details. We’ll be doing this Tribute WOD at the gym on Memorial Day (Mon, May 28th, Starting @10am) After the WOD Stacy and Justin are opening their house to all the members for a pool party and BBQ.

Suncoast Social Saturday June 16th

WOD

High-Bar Back Squat:

1×4@70%
1×4@75%
1×4@80%
1×4@85%
Rest 2-3 min between each set

Then..

5 Rounds for Total Reps of:
1 Min ME OHS @95/65
Rest 30 Sec
1 Min ME Ring Dips
Rest 30 Sec

5.17.12

Posted by on May 16, 2012 in WOD | 0 comments

Do you have or know a high school athlete who needs and wants to learn how to properly train and prepare for their season both physically and mentally? Enroll them in our Summer Strength and Conditioning Program. Limited availability.

Watch: ”Killing The Fat Man: Episode 9” with Gary Roberts

WOD

Bent Over Barbell Row

10, 8, 8, 6, 6 – AHAP
Rest 2 Mins between sets

Then…

5 Min AMRAP of Double Unders
4 Min AMRAP of KBS 53/35lb
3 Min AMRAP of T2B
2 Min AMRAP Push ups
1 Min AMRAP Box Jumps 24/18″

5.16.12

Posted by on May 15, 2012 in WOD | 0 comments

Event Reminders:

Sarasota Dirty Duo Sunday, May 20th
There are a handful of Suncoaster’s taking part in this fun little challenge and we’re looking to get a few more teams together and have a strong showing. If you’re interested you can register here.

WOD

Hang Snatch (Full Squat)
5×3 – light/moderate weight
75 secs rest between sets
Notes: Focus on perfect form/technique not amount of weight on the bar

Then…

10 minute AMRAP of:
15 Over-the-Platform Burpees (Burpee broad jumps)
20 KB Push Press 53/35lb (10L/10R)

5.15.12 – Development

Posted by on May 14, 2012 in WOD | 0 comments

A Theoretical Heirarchy of Development

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.

Event Reminder: Sarasota Dirty Duo Sunday, May 20th
There are a handful of Suncoaster’s taking part in this fun little challenge and we’re looking to get a few more teams together and have a strong showing. If you’re interested you can register here.

New Event: MEMORIAL DAY MURPH
Click the link and check out the details. We’ll be doing this Tribute WOD at the gym on Memorial Day (Mon, May 28th, Starting @9:30am) After the WOD Stacy and Justin are opening their house to all the members for a pool party and BBQ.

WOD

2 Rounds for time
Run 800M
30 One-legged Squats (alternating)
15 Hang Cleans (225/135lb)

5.14.12 – What Do You Tell Yourself?

Posted by on May 13, 2012 in WOD | 0 comments

The following is courtesy of CrossFit Lisbeth

We tell ourselves all sorts of things.
“This weight is too heavy for me.” “I’m not a fast runner.” “I’ve never been agile.”
Well, f*** that. Every time you tell yourself bullshit, you’re limiting yourself.
Just because something was, doesn’t mean it has to be.
I’m slow as hell when I run. What’s that mean I should do? Run more. Get better. Get more efficient. Get faster.
You’re weak at the front squat. What should you do? Front squat more. Get better. Get more efficient. Get stronger.

Stop telling yourself what you are and start telling yourself what you could be.

Then work like hell to become that.

New Event: MEMORIAL DAY MURPH
Click the link and check out the details. We’ll be doing this Tribute WOD at the gym on Memorial Day (Mon, May 28th, Starting @9:30am)

Watch: The CrossFit Games Week 3 Regional Summaries

WOD

CrossFit Total:

1RM Back Squat

1RM Press

1RM Deadlift

“The CrossFit total is the sum of the best of three attempts at the squat, the press and the deadlift, the three most effective lifts in existence for developing and testing functional strength.” ~Mark Rippetoe

Notes: You have 15mins to complete each 1RM with NO MORE THAN 3 attempts at each lift. An “attempt” doesn’t include warm up sets, only attempts of 1 rep.

5.11.12 – Meet the Standards

Posted by on May 10, 2012 in WOD | 0 comments

Review of CrossFit’s Fitness Standards:

1. Ten General Physical Skills

2. The Hopper Method

Crossfit’s Third Fitness Standard

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds.

The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes.

The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit. Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

Common Ground

The motivation for the three standards is simply to ensure the broadest and most general fitness possible. Our first model evaluates our efforts against a full range of general physical adaptations, in the second the focus is on breadth and depth of performance, with the third the measure is time, power and consequently energy systems. It should be fairly clear that the fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

Save The Date: Saturday June 16th

We’re planning our next Suncoast Social event; A tour of Cigar City Brewery in the afternoon and then heading to a Rays game. Transportation and tickets will be arranged so we’ll need a head count. Keep in mind the more people we have the better price we’ll get, so recruit a friend.
Time: Mid afternoon - ?
Location: Tampa

Watch: “Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment

WOD

High-Bar Back Squat:
1X4 @ 75%
1X4 @ 80%
1X4 @ 80%
1X4 @ 80%

Rest 2-3 mins between each set.

Then…

3 rounds for time of:
10 Deadlifts 275/185#
50 Double-Unders

Notes: Compare to 2.23.12

5.10.12 – 2 Tests in 1 Hour?

Posted by on May 9, 2012 in WOD | 0 comments

Reminder: In an effort to keep classes to a manageable size we’re transitioning to an online sign up. This will also help us with attendance tracking and adjusting WOD’s before hand if necessary. Please register for the classes you plan to attend each week. Go here to log in and register. If you haven’t received an email with your password, just let us know and we’ll get one out to you. Thanks for your cooperation!!

Watch: CFG Regional Week 2 Preview

Read: Is It Primal? 8 More Foods Scrutinzed

WOD

Run 1 mile for time

Rest 5min

Then..

Karen:
150 Wall Balls 20/14#

5.9.12 – The Hopper Method

Posted by on May 8, 2012 in WOD | 0 comments

Continuing our “lessons” about CrossFit and how we measure fitness,
let’s take a look at …

CrossFit’s Second Fitness Standard:

The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform feats randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.

The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied

Taken from the CrossFit Journal Level 1 Training Guide

Read This: Eye On The Prize

Eat This: Baked Balsamic Combo

WOD

5X3 Push Press Behind the Neck – HEAVY
Demo Video
Rest exactly 60 sec. between sets.
Notes: Warm up (1-2 sets) to a heavy weight, then do 5 sets of 3 reps. It should be heavy enough that after your first set of 3, you say “Holy Shit! I have to do 4 more sets with that weight?!”

Then…

Tabata:
Burpees
Power Cleans 155/105#
For total reps.