The "Gauntlet"

Its finally here, the last challenge of the year paired up with a nutrition challenge. The "Gauntlet" will have 8 - 12 movements spread out over our 600m track, which could include anything you can push, pull, jump, or swing!  Along with the "Gauntlet" a nutrition challenge will start and end at the same time, so this will be a great opportunity to see really how powerful a clean and strict diet can affect you performance.  The challenges will take place on October 2nd and run through November 20th, more details are posted in the gym.  Do you have what it takes?

Group Burpees after the Project Haiti 5K

Workout of the Day

"Diane"

Deadlift (225/185)
Hand Stand Push-Ups
21-15-9 for time:

-Rest-

3 KB Swings (70/53)
6 KB Front Squats (70/53)
9 KB High Pulls (70/53)
1 Round on the minute for 10 minutes:

New Limits

We all have experienced that moment after a workout where we hit the floor faster than you called "Time" after a tough workout.  More than likely if this has happened to you, it was because you pushed your self harder than you ever have in the past.  This is one of the way CrossFitter's achieve results so fast, your body is forced to adapt under a great deal of stress and tries to prepare for another "recurrence".  "Constantly Varied" is what we say along with a level of "Intensity" that challenges you is a sure way to bring your fitness to new limits.


Danielle with a 155# Jerk for 3 reps

Workout of the Day

Three rounds for time of:

800m Run
21 Sumo DL High Pull (95/65)
50 Sit-Ups

Rowing made better!

This past weekend we had the opportunity to get some specialty coaching from G.A.R. (Gainesville Area Rowing) by their coaches Clayton and Julianne.  We all realized how important proper technique is to maintain a more efficient stroke while on the erg.  I feel there will be some huge improvements in the upcoming weeks in workouts that include rowing with all the adjustments that took place this weekend, PR's are definitely on the horizon!!


Group Rowing at GAR

Workout of the Day

"Hopper Deck"

Choose a card from the deck and perform the workout, no card is safe!

Perseverance Paying Off

It was the 2nd go at the infamous white band for Phil on Wednesday night's testing, however it proved to be more prosperous than the last.  Phil was able to put many of the failed movements and standards past that limited his completion at last months test.  It's great to see how determination, consistent practice, and the help of a cheering crowd can change the dynamic of an athlete.  Great work Phil!

Phil after completing his level 1 white band

Workout of the Day

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

For Time:

Paying Off

Have you noticed any pay offs for the hours you put into your training every week?  All of us push ourselves to new limits every time we train in the gym, we condition ourselves to be good at anything that comes our way. That's what CrossFit is all about, right!..So what are some of the pay offs you have seen out side of the gym? I personally have notice the sports and activities I do for fun become more enjoyable and relaxing without them feeling like a work out.  Lets hear them, tell us some of the things that have become better at since starting CrossFit!!


5:30am crew!

Workout of the Day

"Team Angie" for Time:

150 Pull-Ups
150 Push-Ups
150 Sit-Ups
150 Squats

As a two person team, and only one person working at a time.

Get Rowing!

Hows your technique on the rower, what would your "Jackie" time look like with a more efficent row?  The rower is a vital element to CrossFit, and like everything we do, requires proper mechanics. Check out this article from the CrossFit Journal, and share your thoughts!  Click Here.

Team Support!

Workout of the Day

OverHead Squat
5-5-5

-Rest-

10 High Wall Balls
10 Burpees
3 Rounds For Time:

One Day, Two PR's

All of us know Uli, he's been a member here for a little over 7 months now.  On Friday, Uli not only gets his first pull-up ever here at CrossFit Gainesville, but he knocks out 21 Double Unders in a row for another PR.  This is just another example of how being consistent in your training pays off over time. Great Job, Uli!!


Uli in the bottom of a squat!

Workout of the Day

Jerk (Push or Split)
5-5-5

-Rest-

For Time:

21 Sumo DL High Pull (115/85)
21 DB Push-Ups
200 meter Run
15 Sumo DL High Pull
15 DB Push-Ups
200 meter Run
9 Sumo DL High Pull
9 DB Push-Ups
200 meter Run

Level 1 Testing

Level 1 testing is back, and going to take place on Wednesday, August 18th at 6:30pm in the gym.  Here's  your chance to test your strengths and weakness, if you couldn't make it to the testing last time make sure your here. You will be tested on 10 skills that make up our WOD's  done in the gym on a daily basis, a 70% or higher is needed to become a Level 1 student. This will be the last Level 1 test before the Level 2 comes in to rotation, so tune up those diets and come ready to test your skills.


LeeAnn making it look easy!

Workout of the Day

50-40-30-20-10 For Time:
Double Unders
Sit-Ups
Air Squats

Outside the Gym

I have started to notice a trend lately in the gym, athletes are taking it upon them selves to work on their weakness out side of the gym.  Whether it's going to the track to run sprints, taking a gymnastics class once a week, or working on push-ups at home; this is exactly how you get to become a well rounded athlete.  What's your area of fitness that could use some extra attention outside of the gym? 


Active shoulders on the plate carry!

Workout of the Day

5 Rounds for max weight
-Barbell cannot touch the ground during round, complete 5 reps of one movement
before moving on to the next, goal is to increase weight each round.
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Shoulder to OverHead

Level One Testing

Level one testing kicks off tonight at 7:30pm, this will be a great opportunity to see where you stand in the world of CrossFit. The test will be comprised of the three modality's (Gymnastics,Weightlifting, and Mono-Structural/ Cardio) that make up our daily WOD's we do in the gym. Come ready to test your skills!!

Workout of the Day

4 Round for Time:
Rest 1 minute between rounds, emphasis is on speed!

5 Squat Cleans (115/85)
10 Wallballs (20/14)
15 OH Squats (115/85)