CrossFit Gainesville- School Of Elite Fitness
Friends and Family Day's
You changed your life through a workout program you fell in love with. When fitness is fun and shared by great people, it becomes a powerful environment for growth.
With Friends and Family Day's arriving next week, there's no better time to share the great experiences and accomplishments you've gained through your training with the people that mean the most to you!
Please invite your friends and family to enjoy a workout with you, learn about YOUR gym, and discover why you're so excited to work so hard at your fitness.
Every Saturday in July- 5th, 12th 19th, and 26th at 9am! Arrive 15 min. early with guests.
Tara spotting Angel on bench press!
Workout of the Day
A1. Back Squat @ 20X1, 1-2 reps x 4 sets, 60 sec
A2. Strict Pull-Ups @ 2110, 6-8 unbroken reps x 4 sets, 1 min (Partner Assists)
B1. Max meters in 2min., Row x 3 sets
B2. Max reps in 2 min., Box Jumps (24/20) x 3 sets
Recommended Rest day
High Hang Snatch. OHS, build to a moderate single
20 minutes of:
20 Wallballs (20/14)
15 KBS (53/35)
Receiving the Clean!
When I first started olympic weightlifting, I had a terrible time adjusting to the hand and bar positioning required to be efficient. At first, I was doing a pseudo reverse bicep curl, then as I improved range of motion my technique adjusted to receive the bar just above my chest, and finally after months of work it felt at home on top of my shoulders. I share this important piece because its unsafe and potentially dangerous under heavy load to receive a clean in a less then ideal position. It will take your effort to address shoulder mobility and technique position to graduate into an efficient clean. But you can get there, if you work at it!
As you work towards improvement, here's a few tips to help you transition into a better receiving position!
- Use the hook grip- This is a secure, closed grip around the bar, with 2-3 fingers wrapped around the thumb. (Picture)
- Ease up on the grip tension as you receive the bar on top of the shoulders, against the throat. (Picture)
- Allow the bar to release into the finger tips and elbows to drive towards the ceiling as you receive the bar. (Picture)
Hector receiving the clean!
Workout of the Day
Score AMRAP- In teams of two, you and your partner will move through 5 Stations x 3 sets of:
1. 60 seconds of Wall Ball Shots, Rest 60 sec
2. 60 seconds of Anchored Sit-ups, Rest 60 sec
3. 60 seconds of DB Push Press (35/25), Rest 60 sec
4. 60 seconds of Push Ups, Rest 60 sec
5. 60 seconds of Air Squats, Rest 60 sec
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds.
Take 15 min. minutes to cycle through and practice your gymnastics skills:
A1. Pistol Progressions x 4-6 reps each leg
A2. Handstand Holds or Walks (freestanding or supported) x 60-90 seconds
A3. L-Sits x 30-60 seconds
B.Report total rounds and reps performed.
5 Sets of:
5 Ground to Overhead (135/95)
-Rest 2min between sets.-
Pick up where you leave off after each set.
Farewell Leila Dylla!
We would all like to wish Coach Leila a grand farewell as she takes on a new chapter of her life. Her last day with us is Thursday. Leila has been with CFG since Dec. 2011, first as an athlete, then as an intern with her degree program at the University of Florida, and most recently as a coach. Leila is a cheerful and amazing young lady with a bright future ahead of her. She is moving on from her position at CFG to pursue other life long passions of Yoga and travel.
Please join us Tuesday at the 6:30pm Performance class to do a workout of her choice and send her off the right way.
Leila coaching the clean
Workout of the Day
A. Hang Power Clean. Front Squat. Push Press - 12min work on technique
5 sets @ moderate effort:
10 Box Jump Overs - (20”)
10 Pull Ups
*rest 90-120 sec. Must keep rounds under 2:30 min
A. Push Press, 3 reps x 4 sets, 2 min
B. Hang Power Clean. Power Clean, 1.1 x 3 sets, 2 min
C. 3 sets @ moderate effort:
30 sec thrusters (95/65)
30 sec deadlift (95/65)