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CrossFit Gainesville- School Of Elite Fitness

Reach Your Goals-Faster! 

I hear many questions from athletes eager to progress their Olympic lifting form, develop strength for their first pull-up, or how to accomplish the seemingly impossible muscle up.

I'd like to offer up a few insights into progressing your fitness skills- faster and safer!

First, accept that the Olympic lifts are complex and require incremental changes in position, balance, coordination, speed, and strength to master these movements. So, when you see an experienced lifter effortlessly receive a barbell over his/her head know that this came with years of practice and likely thousands of practiced lifts. My advice for those of you new and eager to learn the Olympic movements, as well as novice lifters is to train or should I say practice using moderate weights. Weights where form is repeatable, positioning feels solid, and actual technical change can be made. Lifting too heavy is not knowing your limits and sets you up minimal gains, injury, or worse. Know your limits!

Next, strength takes several weeks to develop! Seriously, this will not come overnight. Neurologically, your body must go through repeatable stressors to adapt to new levels of strength results. This means consistency, challenging loads, and progressional programming is needed. So, for those of you looking for your first kipping pull-up or even connecting 10 in a row, know that for your shoulders to withstand the torque and stamina required it is best to develop the essential strength beforehand. Email your primary coach for the right training program for you!

Lastly, it's possible to have strength without technique, meaning your muscles are strong enough to support the stress and positioning required for a particular movement, but because your coordination has yet to be developed the skill is lacking. Muscle-ups are a BIG Hairy Audacious goal for many, and rightly so. They're the perfect combination of cool and gratifying. My advice is to first recognize this is a double edge sword. You can train for strength and you can practice technique, but the timing has to be right for the skill to come together.  I encourage you to train both.


James fighting for every rep!

Workout of the Day

Health

Day 2 - Squat+Row Sprints

A. Back Squat, build to a heavy double
+
2000m Row, max effort

Performance

Recomended Rest Day -or-

A. Wallballs, 10-12 reps EMOM x 10 min
+
15 minutes @ moderate effort:
500m Row
15 Push Ups
50 Single Unders

Introducing Coach Nick Drago!

It is a great pleasure to introduce to the athletes of CrossFit Gainesville, your newest Coach, Nick Drago!  Nick is a phenomenal young man with an outstanding work ethic. For any of you that don't know Nick outside of the gym, he is a very bright student at the University of Florida studying Applied Physiology and Kinesiology and is on course for a Medical career. He also volunteers his time with the local youth fitness organization, Youth Combine.
Nick has a great sense of humor and is quick to laugh. He's also very serious about fitness and helping teach you all how to get in the best shape of your life. He's completed our Instructor Training Program and after the weekend of March 16th, his level 1 CrossFit certification.  Please help me in welcoming Nick to the team and congratulate him next class on yet another awesome accomplishment in his bright, young career!


Coach Nick with a watchful eye at Friday Night Lights!

Workout of the Day

Health

Day 1 - Upper Pull+MAP Scenario's

A. Single Arm DB Row @ 22X0, 10/arm x 4 sets, 1 min
+
10 minute AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups, feet unanchored

Performance

Skill: Power Clean to OH, focus on quick transitions - 10 minutes
+
MAP single
3 rounds for time:
30 sec Walking Lunges
30 sec Double Unders
60 sec rest
+
5 min rest
+
3 rounds for time:
30 sec - 25ft Shuttle Sprint
30 sec unanchored Sit-Ups
60 sec rest

 

You Are Your Biggest Limitation

Get out of your own head! You're F'n everything up! 

I say it all the time, but it bears repeating. Fitness is a journey. There will be ups and there will be a lot of downs. You may as well enjoy the ride. 

At times, we all find ourselves frustrated in the gym. It can be a lack of noteceable progress, an absence of fun or even that you feel you are getting worse... or (GASP!) you gained some weight. I want to tell you right now to get out of your own head because you are f'n everything up! 

Seriously. Stop overthinking, overanalyzing, second guessing and creating stress around what should be a stress reducing, life enriching past time. Exercise (and that's all it is folks) is and should always be FUN. It stops being fun when you stop allowing it to be. So, stop right now. Stop putting unrealistic expectations on yourself. Stop comparing yourself to others so much, especially the people who compete in the Sport of CrossFit as professional athletes. Stop turning your nutrition into a neurosis. Stop making excuses. Stop blaming others. 

Success is a simple formula..

Hard Work + Persistance = Success

You want to be successful with your fitness 1, 5, 10 years from now? Show up consistently, work your ass off and have fun. I promise the rest will take care of itself. 


Lil Whit has come a long way and her future is bright! 

Workout of the Day

"Health"

 

12 minutes @ moderate effort:

12 Renegade Rows (35/20)

*Push Up+ Row Right+Row Left =1

200m Run

-- rest 5 minutes
3 x 750m Row, 3-4 min rest

 

 

"Performance"

 

A. Push Press, 10-12 reps x 3 sets, 1 min - moderate loading       

B. For time:

50 Burpee Box Jumps (24/20)

+

rest 5 minutes

+

For Time

7 Thrusters (95/65)

100m Run

14 Thrusters (95/65)

200m Run

21 Thrustes (95/65)

400m Run

Page 9 of 357

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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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