CrossFit Gainesville- School Of Elite Fitness
Level 1 Testing Is Coming August 2nd!
Level 1 Test is approaching and you may be asking why should I take it? Or what is it's purpose?
Level Testing is a series of standardized tests we've devised to give our members something to test their fitness against. It's measurable, repeatable and fits in line with their everyday training routine. The intent is to provide a clear line of progress or separation of the skills that are acquired as you advance your fitness through the basic level of training. The purpose is also to encourage you to take on more challenge and seek out the Performance level class upon completion of Level 1.
We feel all healthy adults possess the ability to accomplish Level One and encourage you all to train for it. The standards will remain the same so you can specifically improve in your areas of weakness. Over time, you'll find that you are capable of doing the movements as written or if you are already there, they will become easier. Below you'll find the new standards of Level One White Band Test:
Part 1: Athlete must complete 5 of 6 exercises
500m Row: Men 1:45 / Women 2:00
Air Squats: 80 reps in 2 minutes
Pull Ups: Strict, No Kip
Men- 1 rep + 20% BW / Women- 1 BW rep
Tabata Sit Up: unanchored, no abmat, hands @ temple
Total Reps/8= score. Men/Women = 8 reps
Box Jumps: 20 reps in 45sec - 20in. box
Jump Rope: 30 double unders complete in 45sec or less
Part 2: Athlete must pass part 2 to receive a white band
For Time: 7:30 time cap
21 KB Swing - (53/35)
21 Burpees - no jump, hips completely open
Sign Up For Level 1 Test-Here!
Level 1 is a fun spectator event!
Workout of the Day
Fsq+ MAP Mulit – Low % (1x20)
A. Front Squat @ 20X1, 3-4 reps x 3 sets, 2 min
20 minutes @ moderate effort
800m Run Buy-In
20 KBS (44/26) x 3 sets – only 5 breaths b/t sets
30 Box Jumps (24/20) – step down
40 Walking lunges
100m Farmers Carry - heavy
10 rounds for time:
6 KBS (70/53)
8 Wall Balls (20/14)
--goal is sub 10 min
CFG Presents The Olympic Lifting Program!
We are excited to announce the new Olympic Lifting Program dedicated to helping athletes gain confidence and proficiency through customized Olympic Lifting programing. Athletes wanting personalized coaching on the Clean and Jerk and Snatch as well as accessory exercises can benefit by improved technique and understanding, new lifting records, corrective exercises, as well as homework practice drills to ensure fast progress.
The Olympic Lifting Program starts July 29th and will meet Tuesday's and Thursday's from 6-7:30pm for 8 weeks of specialized coaching and programming.
Limited spots! Due to the demand and personalization of this program, we have reserved only 10 spots per program cycle.
Only 2 Spots Remain- Register Here Now!
Kameron on a Split Jerk!
Workout of the Day
A. Deadlift @ 20X1, 3-4 reps x 3 sets, 2 min
B1. Push Press @ 30X1, 5-6 reps x 3 sets, 90 sec – slow on the eccentric
B2. Wtd. Plank Holds, 30 sec side x 3 sets, 90 sec
5 x 25 sec Row sprint, ALL OUT effort, 3 min rest
OH Int+Clean + MAP Sets
A. Press, build to a 1RM
B. Squat Clean, build to a 1RM
C. 2 sets @ moderate effort:
7 Power Snatches (115/85)
7 Toes to Bar
rest 3 min b/t set
Each year the CrossFit Games takes place in Carson, California at The Home Depot Center! It's aim is to declare the fittest man and fittest female on the planet. As participants compete in the Open qualifier, they advance to regional qualifiers, and finally to Carson. CrossFit is both an incredible training program and now sport.
This Friday, Saturday, and Sunday the best athletes in the world will compete for the title. To watch the Games tune in to ESPN on:
Friday- 6-7pm PT
Saturday- 5-7pm PT
Sun- 5-6pm PT (ESPN 2)
Laura on an OverHead DB Walk!
Workout of the Day
A1. Back Squat @ 30X1, 3-4 reps x 3 sets, 1 min
A2. Wtd. Pronated Pull-up @ 30X1, 3-4 reps x 3 sets, 1 min
4 sets @ high effort:
10-12 OHS (45/35)
rest 90 sec b/t sets
Snatch Mod + FSq Intense + Tester <10
A. Squat Snatch. Build to 1RM
B. Front Squat, Build to heavy single