Crossfit Vs. SmithBuilt

 “Say Crossfit…one more time”- Samuel L. Jackson



Okay- he didn’t really say that. But it’s how we feel.

There is a constant comparison between Crossfit and other types of “gyms” or workout trends.

Crossfit has done an excellent job with one singular thing…branding.

Positioning itself as being “the ultimate way of getting into shape”, Crossfit focuses on pushing all participants to their maximum levels through “WOD” (workout of the day).

While Crossfit has been successful attracting the masses, they are still some criticism and concerns with the program. Overwhelmingly, the critique of Crossfit is that someone may not be able to do all of the workouts and subsequently, OVERDO IT. Couldn’t make that 4 foot box jump even though they said “you can do it”- Ouch.

Remember, the objective of working out is to be able to do what you’re individually capable of doing and hitting your PR (personal record).

“So do you do Crossfit here?”

Many times at our facility, we get walk-ins that ask us this question.

Our answer is not necessarily “no,” rather pointing out the difference and the fact Crossfit is merely a brand title for a culture.

Training is what we do at SmithBuilt. Individually, for our clients, with each of their own personal and individual needs in mind.

“Its important to first make sure that the individual is capable of maintaining the proper kinetic chain so that there is no compensation during the workout” Says trainer Jordan Weigand.

What does that mean? Essentially, focus on training that works for your body and allows you to do the exercises well, without injury.

“We recommend finding a trainer and/or training program that avoids holding you to anyone else’s standards and focuses on what your body is capable of achieving now, and working towards the future. “

These workouts may consist of Olympic lifts, calisthenics, plyometric, and cardio.

“Blending all of these workouts together allows our clients to burn a larger amount of calories and get into EPOC (excessive post-exercise oxygen consumption). Therefore, our clients progress at a proper rate at which their body can adapt to, safely, while still seeing great results.”

What is a TRX Suspension Trainer?

The TRX is a versatile tool. From training a specific body part, to improving your overall body workout.

When considering functional training the TRX is one of the most widely used in the fitness industry.

At SmithBuilt, we incorporate the TRX into (most) client’s routines. There are over 120 exercises that can be completed on the TRX with modifications of intensity

Using one’s own body weight is the key feature of this equipment which makes it safer than weights and it progresses as you do. When the intensity needs to be increased, it’s as easy as stepping forward to increase the angle.



Strength. Core. Mobility. When holding positions for extended periods of time, you can improve all three.

Let’s us the squat as an example:

Working on mobility for the squat is a perfect example because you are able to hold the bottom of your movement for as long as needed with proper form. This is great because when you are doing the movement with an actual weight (hand weights) your body “knows” how to move. You will be able to gain hip, knee and ankle mobility because of the deep squat position and utilize typically underactive muscles.

It’s Portable

The ability to take the system with you anywhere is what makes TRX so versatile. Because it is only two pounds and can be suspended from just about anything with enough clearance. With the ability of the suspension trainer to be attached anywhere, anyone that owns one does not have an excuse to miss a workout when they have time in their schedule. No excuses!


Tips from the Pro’s

When using the TRX, the most important thing to remember is to engage the core the entire time while performing the movement. The design behind the TRX is to keep the core rigid so it knows how to maintain the right posture. This helps to keep the back strong.


To learn more about TRX or try it first hand- visit SmithBuilt for a free hands on consultation.

What is Fitness?

If you ask 10 people you will get 10 different answers. Even though fitness is for everybody, fitness is not the same for everyone.
To me, (a certified personal trainer), fitness is a way of life. A journey. And most of the time, we unfortunately see people for whom it’s a journey that is taken without proper planning or direction. The best and most common response people will give me for not “working out” is that they don’t want to get too “muscular”. Trust me- this is not a fear you should have before considering the benefits of getting healthy. It’s as silly as saying you don’t want to run because you don’t want to get too fast. Fitness is only bodybuilding to bodybuilders, fitness is only yoga to yogis, fitness is only running to runners, and so on and so forth. No matter what your goals are, what you do has to align with them or you never reach them.

“I believe fitness is a combination of programs that cater to the individuals needs and wants, and as your body changes so does the routine.”

Let’s face it, the human body is amazing and needs to be studied long and hard to get a real understanding of all involved and how it moves. It’s about knowing what you don’t know and getting the right information and direction to do it right. So before you start with your routine, or copycatting someone else’s routine, do your body a favor and ask an expert.
Stay healthy, stay flexible, stay feeling great. When applied properly, you will be able to include fitness into your lifestyle and benefit from it for many years to come. There is no magic pill or fad diet that replaces hard work and dedication, don’t compare yourself to others, and be the best version of fitness you can be.

Dave Smith NASM CES/PES/FNS and Premier PTS, is a widely-recognized fitness coach specializing in corrective exercise and performance enhancement. He operates SmithBuilt Fitness in St. Petersburg, Florida, where he offers private coaching, personal training, corrective therapy and group fitness programs to individuals of all levels.

Find the Perfect Balance for You!

Because everyone’s fitness needs and schedules are so different, a schedule and routine fit just for you is the only way to be successful with making health and fitness a lifestyle.

We all fall victim to a busy life, family, and career, that is why so many people can relate to our 21-day challenge recipient, Jarrett. Try your own 21-day challenge and commit to a schedule of activities that you can honor and stick to, if you need some accountability find a friend or hire an expert. You will have created a habit after the 21 days that you will not want to go back to eat or drink the way you did prior.

The hardest part of it all is just getting started and knowing where to begin and how to progress according to your fit level. Look for signs of overtraining, like joint pains, especially if you have been inactive for some time. The whole point to it all is feeling better, because it’s hard to do anything when your aching all of the time. If you’re not sure where to start, then get a stretching routine and start there. A little bit of something is better than a whole lot of nothing!

21 Day Challenge

We thought it would be interesting to follow someone who came to us with one of those classic life stories. They had played sports, worked out, and in general felt healthy.

THEN…. Life took over. They started putting career first, then family. Personal needs and good habits slipped farther and farther away.   It was such a slow transition they didn’t even realize it was happening until they felt it was too late to change.

We decided to issue a challenge to some of our new clients. We asked them if they were ready to take their life back create those good habits that lead them back to positive health.

Our 21-day challenge was an exciting and fun way to begin to reteach these healthy habits while using the latest training techniques and wisdom. It’s not at all what you remember from your previous “Gym”fluence.

Follow the 21-day challenge thread with us. We selected our first individual who was willing to share his experience and real story behind taking such a challenge. We have given him access to our blog so he can document his experience and share it with you and us.   We hope this helps you decide to make a healthy change in your life. Everyday there’s no better time!


Meet JC.  He is 45 years old, has a busy career, and is married with four children.  Exercise has been almost nonexistent.  He’s 5’11 weighing in at 250 and states that he is regularly tired and feels over weight.  He has agreed to some before pictures so we can compare them to some fun after pictures in 21 days.




Relieve Those Office Aches and Pains

Are you one of the many that are stuck in a seated position most of your day?

These days most of us are, and this typically leads to pains in other parts of our bodies when walking, standing and especially working out. In this particular situation it’s typically hard to start or even continue a fitness routine.

Sitting all day can lead to muscle tightness and simply put, this type of muscle tightness leads to poor posture and joint pain. It really is amazing how tight muscles can affect or influence our bodies and the way they move. Injuries to bodies with poor posture are far more likely to happen. Even something as simple as bending down to pick a pen up off the floor can lead to an injury when we have poor posture and muscle tightness.

What if you could incorporate some stretching at home that can potentially relieve that discomfort? The link below is a simple quick routine and a great starting point to start to relieve these problems. Just remember before starting a new routine, especially if you have been sedentary for a while, be sure to contact an expert. Fitness is for everyone and can be adjusted to individual needs and capabilities, please be safe.


Yes, we started a blog.

Why? Why do these when our best work is done hand-to-hand and face-to-face? After all, our motto is Individualized Training for highly personal results. A blog doesn’t feel very personal?

Well, its not because everyone is doing it. Anyone who knows us knows we aren’t those kinds of people. Following a trend is never our style.

But, we just have so much to say and our followers consistently ask for our real-world approach to health and performance improvement advice.

So, here is our first thought Tampa Bay….You have a lot of work to do!


We see you every day. We arrive to the center at 5AM and there you are, driving to work at 6, 7 and 8AM like zombies. Shuffling through the grocery store, reading labels, feeling good about your-selves because it said “organic” on the box. Then, in line at the coffee shop for your daily fix of sugar and caffeine.

Most of all we know you from our days in the traditional monthly pay gym. “Working out” on that treadmill- like a hamster on the wheel day after day doing the same thing and expecting a result.

Because we monitor and analyze body movement, we can’t help but notice the pain in your lower back from how you walk and know that this pain is radiating to your knees, shoulders, and in your minds you think they are unrelated. We know you sit 8 to 10 hours a day relying on your wearable device to remind you just to get up and walk or drink water. Really!?

Have no fear, SmithBuilt is here ready for you to walk into our center (so we can help you one-on-one) but when you can’t be here, we will make it our mission to educate you by blogging. We are committed to help you wake up, teach you new life health skills to make a lifetime of improvements and help you get out from under the “Gym”fluence.

We are here to teach, inspire, and help you not take yourself too seriously. After all, life is for living and having a great time. We will help you improve your health so you can have more fun and feel better, every day.

We are SmithBuilt Fitness, an individualized training center that delivers highly personal results. And we look forward to educating you, and helping you grow into a healthier lifestyle.


David Smith

Owner and Founder