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CrossFit Gainesville- School Of Elite Fitness

Back To The Basics

TJ below is showing us a good solid push up position. The only thing I'd change to make it perfect is to bring him forward slightly, so that his elbow is vertical over his wrist. Regardless, his body is a tight line, his shoulders over his hands, and his neck in line with his spine. It's nothing fancy, but it's correct. Do you think TJ knows he is doing it right? Maybe. Maybe not. But correct movement FEELS right. Be aware of your body position, even with the basic exercises. Don't overcomplicate or overthink what you are doing. Follow the few simple cues the coaches give and don't allow yourself to mindlessly move through the motions. A great awareness and capability to perform these basic exercises will set you up for success with all of the more complicated movements you will encounter later one down the road. 

 


TJ on push ups

Workout of the Day

"Health"

 

A1. DB Rows @ 10X1, 15/arm x 3 sets, 1 min

A2. Walking lunges, 30 steps x 3 sets, 1 min - weight if needed

A3. Push-Ups, AMRAP in 1 set x 3 sets, 1 min

A4. KB Swing, 15-20 unbroken reps x 3 sets, 1 min
*rest 2 min before starting back on A1.

 

 

"Performance"

 

A. Power Snatch, 1.1.1 x 4 sets, 2 min
B. Front Squat, build to heavy single

C. 10:00 As Many Reps As Possible:
3 Power Snatch - (135/85)
6 HSPU
9 Bar Hop Burpee

 

Put Yourself to the Test


Why do we test ourselves and what exactly do the results mean?


Often, when we think of test taking, we want to be prepared and ready to ace the test. However, if you approach your athletic achievements this way, you may be doing yourself a disservice.

If we don't truly test our limits, we won't have a good idea of where we are at and what we need to work on. However, putting yourself into a situation where you may "fail" the test or not do as well as you would like is very humbling and at times uncomfortable.

By testing yourself, in class, through level testing, in competitions, you open yourself up to learn your weaknesses and work on them. Time and time again, it is those individuals who humble themselves that make the most progress. They are not afraid to strip down the weight to work on technique, knowing that this will make them stronger athletes in the long-term.

I am excited to watch the following athletes take on the Level 1 Test, please come out and cheer them on:
Adrien Bottari
Greg Cohen
Val Dorante
Todd Powell
Mary K Wimsett
Daniel Rea
Aaron Holmbraker
Paula Mullally

**Reminder 6:30PM Perfromance Class is Canceled for the Level 1 Test**

Mike Timmes with his White Band

 

Workout of the Day

Health

12 minutes @ 75% effort:
100ft Bear Crawls
7 SDHP (53/35)
14 KBS (53/35)
+
rest 10 minutes
+
12 minutes @ 75% effort:
5-7 Push Press (95/65)
7 Box Jumps (24/20)
100m Run

Performance

A. Deadlift, build to 1RM
“Heavy Helen”
3 rounds for time
400m Run
21 KBS - 70lb/53lb
12 Strict Pull-Ups

Why You Can't Miss The Mobility Clinic!

Do you want to feel comfortable on an OH Squat or Snatch?  Is your range of motion holding you back from safer lifting positions? Would you like more flexibility and range of motion?

We'll, here's your chance to learn how to solve these issues and self improve your range of motion!

Not all of us come into our training here with active sports filled backgrounds or gymnast like flexibility, so it will take a little homework in addition to class, but YES you can relieve discomfort and gain better position in your muscles and tendons.

Join us on June 26th at 6:30pm as we mobilize our way to better Range of Motion, joint stabilization, and mechanics!


Robin always so impressive with her technique and great mobility!

Workout of the Day

Health

A1. Back Squat @ 20X1, 2 reps x 6 sets, 20 sec
A2. Kipping Pull Ups, 5-10 unbroken reps x 6 sets, 2 min
B1. Deadlift Cluster, 1.1.1.1.1 x 3 sets, 1 min
B2. Regular Grip Bench Press @ 20X1, 2-3 reps x 3 sets, 1 min

Performance

Recommended Rest Day
-or-
MAP – Low % High Vol.

8 x 30 sec Wallballs / 30 sec rest (20/14)
+
rest 5 minutes
+
8 x 30 sec Double Unders / 30 sec rest
+
rest 5 minutes
+
8 x 30 sec Box Jumps (24/20) / 30 sec rest

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

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