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CrossFit Gainesville- School Of Elite Fitness

Are You Ready? ? ?

I'm excited to announce that our testing week is here! Testing week will kick off on Monday, the 17th through Sunday the 23rd.

We utilize workout testing to measure and assess several aspects of your training, such as:

  • Personal goal accomplishments
  • Check points to evaluate progress
  • Evaluate Effectiveness of our workout programming for the Health and Performance programs
  • Measure the Impact of our class coaching and athlete instruction
  • Helps us adjust future workout programming to improve gaps in training or noticiable deficiencies

We encourage you to compare your old workout tests. We've made record keeping and workout reflection easy with electronic workout tracking. Here's how to use it:

  1. Log in to Zen Planner on your phone- https://crossfitgainesville.sites.zenplanner.com (Don't forget to save the site to your phone homescreen for regular use)
  2. Select Daily Workout- To Log your testing performance results.
  3. Select My Profile/Manage Results- To see and compare your previous performance results.



A1. 30 sec double under practice, rest 30 sec
A2. DB Bench Press x8, rest 30 sec

B. 15 min AMRAP
100x Jump Rope Passes
15x Back Extension
10x Hand Release Push Ups
25m Farmers Walk


Strict Chin Up AMRAP
Pistol Practice x5 each leg, for quality

B. For Time:
Buy In: 400m Run
4 Rounds for Time:
10 Chest to Bar Pull-ups
8 Power Cleans (135/95)
6 Over the Bar Burpees
Cash Out: 400m Run

5 Questions to Ask Yourself

Most of us have some experience with goal setting.  There are many different methods and paths you can take to achieve your goals. You have likely heard of the acronym, SMART. Goals should be: specific, measurable, actionable, realistic, and time-bound.  These are good rules to follow, but we too often let our goals fall by the wayside.  Perhaps the reason is that you have built your goals on a shaky foundation.  You are not really sure why you have that goal or what it takes to achieve it.   
These five questions can help you begin to understand what you want and why, which may lead you to SMARTer goal setting.  
Why are you here/what to do you hope to achieve/change?
Where are you now?
Where do you want to be?
When do you want to start?
Why do you want to change?
Coach: Why are you here/what to do you hope to achieve/change?
Linda: I want to be healthy.  
Coach:Where are you now?
Linda: um, at the gym.
Coach: No, I mean in relation to your goal, do you feel unhealthy now?  What is going on?
Linda: Oh, well I think I am about 20lbs over weight.  I get winded going up a flight of stairs.  I eat out 5-7 times a week and often feel bloated and lethargic after meals.  Even my underwear feels tight.  I am not happy with the way I look or feel.
Coach: Where do you want to be?
Linda: I want to have more energy and I want to be in the healthy range from my body fat percentage.  I want to be able to go for a hike, take a dance class or jog on beach and not have any physical limitations.
Coach: When do you want to start?
Linda: Monday?
Coach: As in a few days from now or the Monday that never comes?  Why not today?
Linda: Well, I have got to pick Megan up and take her to her piano recital, then I have to drop Connor off at gymnastics and get them fed, to bed, and ready for tomorrow.  I need the weekend to plan.
Coach: Fair enough, I am not asking when you can start a total lifestyle make-over.  But what could you do today?
Linda: Well, I guess I can take fifteen minutes to schedule my workout-time for the week and make a grocery list.  I can also get to work on drinking more water.
Coach: Yes!  Why do you want to make these changes?
Linda: Well, I want to feel and look better and have more energy.
Coach: Why do you want those things?
Linda: To live longer and happier.
Coach: Why do you want to live longer and happier?
Linda: To see my kids grow up and becomes parents.  Also, Connor stopped wanting to go to gymnastics.  He just wants to play video games or watch TV in his free time.  I want to set a better example.  I want him to grow into a healthy and active adult.
Remember to follow the WHY a few layers deep to try to get at the REAL reason.  The better your reason the better your results.  The process of setting goals and action steps is far more detailed than the scope of this post, but you have some food for thought.   Schedule a meeting with your primary coach and we can help you work through this process.
Do you know where you are going and why?

Workout of the Day



Deadlift x5 reps; 2020 tempo + 20 second chin over bar hold

rest 60-90 sec


B1. Ring Rows; AMRAP@20x0 tempo, ,rest 30 sec 

B2. Side Plank Hold; 30 seconds each side, rest 30 sec

Cx4. Row 100m hard+ 10x Walking Lunge +20x Sit Ups

rest 90 sec after each set 



Power Clean +Push Jerk;
Build to 85-90% of 1RM for 3 singles; in 15 min
rest no more than 90 sec after the lift is complete

B. 'Diane"
21-15-9, reps for time;
Deadlift [225/155]

Mobility Monday!

Life can get busy and things like flexibility and mobility can take a back burner. Don't let that happen today!  Take 15 minutes to address your muscle tightness or range of motion goals.  Pick one and go!  Don't make an excuse for time, you owe it to your body to put in the work.

Shoulders- https://www.youtube.com/watch?v=eveYJP1indI
Hamstrings- https://www.youtube.com/watch?v=Ol0r8lUqB-Q&list=PLE60F0D16C69CE165


Workout of the Day


Ax4; Overhead Squat x5 reps, rest 90 sec
B1. Seated DB Press x8; 20x1
B2. KB Box Step up x5 each leg

C. 21-15-9, reps for time
DB Push Press


Back Squat; [last progression!]
3-3-AMRAP @96%; rest 3 min after each set

B. 75 Wall Ball for time
Every Break is 10 Box Jump + Step Down

Page 5 of 475

CrossFit Journal

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CrossFit Journal: The Performance-Based Lifestyle Resource

Contact Us

CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
Phone: 352-215-8609.