CrossFit Gainesville- School Of Elite Fitness
SWEAT is a fast paced strength and conditioning class fused with elements of yoga to keep you moving, breathing, and sweating! True to its name, classes focus on building and developing your strength to support you in more advanced exercises. Train to energizing music, SWEAT strengthens, balances, tones, and builds endurance for your body and mind.
This class was developed for people looking to be fit for life, and to become better equipped for activities with friends and family.
Classes are Monday, Tuesday, and Thursdays at 6:30pm. The first class launches September 14th!
Coach Stephanie provides some awesome insight on what our new SWEAT Program is all about!Posted by CrossFit Gainesville on Tuesday, September 1, 2015
Workout of the Day
A1. Standing Press: x8 reps w/1 second hold overhead
A2. KB Side Lunge x5 each leg
Bx4 - 45 seconds per station, rest 15 seconds to rotate
rest 1 min after all 3 stations are complete
1. DB Push Press
2. Box Step Ups
3. Row for Cal
A1. Barbell Hip Bridge x8
A2. Cossack Squat x5 each leg, all L, then all R
A3. Side Plank x30 sec L/R each side
B. 5 Rounds for time;
400m Run to start every round
50-40-30-20-10 double unders
Food 4 Kids
Saturday, September 12th Dynasty Crossfit is hosting the Food 4 Kids Partner Throwdown. This is a great opportunity to test out some of your skills and hang with the CrossFit community, all while raising food for a good cause. Cost of entry is a minimum of 3 canned goods, and all food will be donated to the kids of Alachua County.
The heats will start at 8:15am and run every 15 minutes until everyone is through. Heat times will be released Friday September 11th at 12pm. Deadline to register is Wednesday September 10th at 12pm.
How to Participate:
1. Find a Partner of the same gender (all skill levels can participate)
3. Sign online Wiaver HERE
4. Start collecting your canned goods!!
* * * WHO's IN? ? ?
Alex & Amanda doing partner squats
Workout of the Day
A1. Dips x5, 31A1, arms together
A2. Tuck Hold, 20 seconds
A3. KB Reverse Lunge x8 steps each leg
B. 10 minutes of Cindy
5x Pull Ups
10x Push Ups
Tower of Power - Back Squats
1 min on, 3 min off x 5 intervals
min 1 = 1 pt per rep [135/95]
min 2 = 3 pts per rep [185/125]
min 3 = 7 pts per rep [225/155]
min 4 = 3 pts per rep [185/125]
min 5 = 1 pt per rep [135/95]
Grip Strength. Does it Matter?
Last week I was talking with an athlete about pull-up strength, she said "I feel like I can do more pull-ups, but my hands just can't hold on to the bar." Today, we'll look at a few ways that your grip factors into the exercises you perform regularly. Also, a few grip specific exercises can help you strengthen all aspects of a well rounded grip, including fingers, wrists, and forearms.
Your grip strength can impact exercises like deadlifts, pull-ups, cleans, snatches, toes2bar, kettle bell swings, etc.
Types of Grip Training
Crushing Grip- is the grip between your fingers and your palm- think about holding onto a waterbottle, a dumbell, crushing a can.
Pinching Grip- is the grip between your fingers and your thumb. This can be further subcategorized into individual fingers + thumb grip- Often used in handstand stability or handstand walks.
The Support Grip- is the ability to maintain a hold on something for a while—think pull ups or farmers carry.
For more info on types of grip strength, check out-http://breakingmuscle.com/strength-conditioning/the-3-types-of-grip-and-the-8-ways-to-train-them
5 Exercises That Improve Grip Strength
1. Axle Bar Training- This is a barbell bell with nearly 2" diameter. Can be used in many of the same movements as a standard barbell.
2. Hanging- Pull-ups are a great grip strengthening exercise, but you can add specific focus to your grip with adding hang time.
3. Plate Pinchers- Grab a 10, 25, or 45 lb. bumper and pinch.
4. Crush Grippers- A small handheld crushing exercise used by old school strength athletes for years. http://www.roguefitness.com/captains-of-crush-grippers
5. Fat Gripz- These are rupper bar attachments that can be used on barbells, dumbells, and pull-up bars. http://www.roguefitness.com/fat-gripz
"In a seminar held on April 16, 2011, in Portsmouth, New Hampshire, Dr. Herrera said that lifting straps allow an athlete to apply 100 percent of the force of the legs and lower back to the barbell. He also said that for many athletes, using a hook (thumbs under fingers) enables a lifter to apply 75 percent of the force, and with a conventional grip, 50 percent. Therefore, it is important to improve grip strength in order to increase strength and to demonstrate strength in a weightlifting competition."-http://www.poliquingroup.com/Tips/tabid/130/entryid/364/Tip-78-Train-Your-Grip-to-Get-Strong-and-Lift-Heavy-Weights.aspx
Henri on deadlifts
Workout of the Day
A. 10 min on, 2 min off x3 sets;
A1. Run 200m + 15x Slam Ball
A2. Row 200m + 15x Box Step Overs/Jump Up + Step Down
A3. 100' Bumper Plate Carry [45/25, any way] + 15x Sit Ups
30 sec on, 30 sec off for rd 1 (at each station)
45 sec on, 15 sec off for rd 2
60 sec on, 0 sec off for rd 3
A1. Muscle Ups/sub to Dips
A2. Strict Toes to Bar
A3. Handstand walk for distance/Wall Walks or Freestanding HS
B. 4 min AMRAP, rest 2 min to rotate [3 stations total]
B1. 4x Power Clean, 8x HSPU [185/125]
B2. 4x Shoulder to Overhead, 8x Burpee over Bar [155/105]
B3. 4x Power Snatch, 8x T2B[135/95]