CrossFit Gainesville- School Of Elite Fitness
Level 1 Testing Is Here!
We suggest using the Level 1 Test as a tool for identifying your progression through your journey as an athlete in development. Knowing where you're at from both a skill and conditioning level is a useful assessment in knowing your body and performance capabilities. Many goals are accomplished here, as well as new ones formed on this day.
This is also a fantastic event to watch watch from a spectator. It's a great feeling as a competitor to have your friends and family cheering you on as you stand up to such a challenge. We encourage you to take part in level Testing at 4 to 6 months into the program and to talk with your coach about specific training protocol to better prepare you leading up to the test.
We hope to see you there, cheering or competing!
Date: August 2nd at 11am.
Todd and Joe on the Row!
Fsq+ MAP Mulit – Low % (1x20)
A. Front Squat @ 20X1, 2 reps x 3 sets, 2 min
20 minutes @ moderate effort
5 TGU (35/20) – right arm
5 TGU (35/20) – Left arm
10 Burpees – no jump @ top
10 minute @ high effort
2 C2B Pull-Ups
6 Air Squat
-- 5 min rest
10 minutes @ high effort:
10 Wallballs (20/14)
25 Double Unders
10 KBS (53/35)
25 Double Unders
-- 5 minute rest
10 minute @ high effort:
7 Box Jump Overs (24/20)
7 Toes to Bar
14 Hand Release Push-Ups
Fish Oil For Recovery
As athletes we're constantly breaking down our muscle fibers through training. It is through the process of tissue regeneration that muscle growth and recovery happen, however it's not always as quick as we would like. The stiffness, muscle soreness, and join aches can happen as you push your body towards new levels of accomplishment.
Which is why many athletes turn to fish oil. It is linked to quicker Muscle Recovery, Joint Health, Lung Performance, Fat Loss, and Heart Health. Regular consumption in either pill or liquid form has profound benefits to your health and fitness!
Our CFG Ladies on Thrusters!
Workout of the Day
A. Deadlift, build to a heavy double
B1. Fat Bar Press @ 20X1, 3-3-3, 90 sec
B2. Toes to Bar, 10-12 reps x 3 sets, 90 sec
4 x 150m Row sprint, ALL OUT effort, 3 min rest
3 x AMRAP Burpees in 45 sec ALL OUT pace, 3 min
7 min AMRAP of:
1 Power Clean to OH (135/95)
2 Power Clean to OH (135/95)
1 mile run @ 50% effort
I'd like to congratulate Coach Chip, CFG's programmer for an amazing job at this year's 2014 CrossFit Games. Through his coaching and program design work with competitive athletes, they
ve accomplished a 1st, 2nd, and 5th place finish in their respective age divisions. This speaks volumes to the planning and attention to detail that he has for his passion for athletes long term development.
I'm very proud to say all of our programs are under the professional eye of Coach Chip and the results that each of you receive in bootcamp, health, performance, and strength are what makes it so rewarding for our team to continue to push the development of our coaching, programing, and member service.
So, please join me to recognize a fantastic finish for Chip and the athletes at the CF Games!
40-44 Masters Men's Division- Shawn Ramirez (1st)
45-49 Masters Men's Division- Ron Ortiz (5th)
50-54 Masters Men's Division- Brig Edwards (2nd)
Shawn, Ron, and kids post Competition!
Workout of the Day
A1. Back Squat @ 20X1, 2-3 reps x 3 sets, 1 min
A2. Wtd. Pronated Pull-up @ 30X1, 2 reps x 3 sets, 1 min
3 sets @ high effort:
15 Goblet Squats (62/44)
8-12 unbroken C2B Pull-Ups
rest 90 sec b/t sets
A. Clan Grip DL @ 13X1, 2 reps x 10 sets, 45 sec - use 100% 1RM Clean, goal is speed
B1. Push Press @ 21X2, 3-5 reps x 3 sets, 1 min
B2. DB Walking lunges @ 20X0, 6/leg x 3 sets, 2 min - heavy
C. Muscle Ups, AMRAP x 3 sets, 1 min