CrossFit Gainesville- School Of Elite Fitness
Penny For Your Thoughts!
We believe that if we understand your goals and what's important in your training then our programs and coaching can improve your happiness and results here.
Please take 5 minutes after a class this week to fill out our survey and tell us what you like and how we can get better as a business and coaching team!
Please lend your thoughts through our survey and place it in the basket!
Workout out the Day
A1. Deadlift cluster, 1.1 x 3 sets, 2 min - no maxing
A2. Seated DB Press @ 20X1, 4 reps x 3 sets, 2 min
4 sets @ 75-80% aerobic effort:
10 TnG DL's (95/75)
7 Push Press (95/75)
rest 1:30 min b/t sets
7-10 Bar Muscle-ups
2 min rest
5 min rest
7-10 Ring Dips
10 Box Jumps Overs (24/20)
200m Row @ 75% effort:
Why You Should Want More Mobility! (Part 1)
I often hear member requests for more strength on power lifts, new PR's on the beloved Olympic lifts, and even simply to feel more comfortable with barbell movements like squat, deadlift, and press. I love these requests because each one is meaningful to the athletes that set their eye's on them.
With many athletes, functional training is new and their experience is within the last 1-3 years. Although, mobility benefits can be gained from regularly performing the lifts we want to improve, the frequency and practice must be regularly occurring to make impressive gains. So, most athletes will find themselves needing to prioritize their training time to include the mobility drills that will personally improve their performance and lifestyle goals.
So, why should you want more mobility?
- By performing regular mobility work you can improve the range of motion needed to complete a successful exercise/lift with good technique (common areas include shoulders, hips, knees, ankles).
- With a healthy joint range of motion, better positioning can be gained which can create more force needed to generate power and strength gains in your performance.
With the help of various practice drills like stretching, mobility, and sport specific exercises we can begin to increase your range of motion and positiong for better performance output. It's important to regularly look for improvements and position changes to assess your progress as well as eveluate changes to your strength development.
Blog resourse- Click Here!
Example of hip range of motion seen visually through the wall stretch. Where is your maximum hip range of motion on the wall stretch?
Workout of the Day
1200m Run @ moderate effort
rest 5 min
25 minutes @ moderate effort
50 single unders
20 step-ups (20")
30 anchored Sit-Ups
A. Power Clean. Split Jerk, 1.2 x 3 sets, 2 min – all sets @ 70% 1RM
B. 4 sets @ moderate aerobic effort:
50 Double Unders
20 Air Squats
50 Double Unders
15 Toes to Bar
rest 2 min b/t sets
We had a fantastic day this weekend working with those who participated in our CFG Trials event! This event helped athletes learn more about competitive fitness testing, as well as understand personal areas of improvement.
It is our goal to deliver more than great results in our programs! It is through our programs and events that we strive to help you learn to see fitness through all the perspectives that make it fun, challenging, rewarding, and educational.
Congratulations to Omer for participating in his first Olympic Lifting competition this weekend and representing CFG well!
Workout of the Day
A. Front Squat @ 20X1, 2 reps x 3 sets, 2 min
B1. Single Arm DB Row @ 30X1, 6/arm x 3 sets, 1 min
B2. OH Uneaven DB Carry, 100m/arm x 3 sets, 1 min
Box Jumps (24/20)
Snatch Mod + FSq Intense + EMOM Upper Push/Pull
A. Hang Power Snatch. Power Snatch 1.1 x 3 sets, 2 min, 5 sec on floor b/t reps
B. Front Squat @ 20X1, 3-3-3, 2 min – all tough sets
C. EMOM x 16 minutes
1st – 2-3 strict HSPU, adjust depth for difficulty
2nd – 6-8 C2B Pull-Ups