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CrossFit Gainesville- School Of Elite Fitness

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!

  1. Use the hook grip- This is a secure, closed grip around the bar, with 2-3 fingers wrapped around the thumb. (Picture)
  2. Ease up on the grip tension as you receive the bar on top of the shoulders, against the throat. (Picture)
  3. 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

Health

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.

Performance

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
A4. L-Pull-Ups

B.Report total rounds and reps performed.

5 Sets of:
2min. AMRAP:
5 Burpees
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

"Health"

 

A. Hang Power Clean. Front Squat. Push Press - 12min work on technique

+

5 sets @ moderate effort:

10 Box Jump Overs - (20”)
200m Run
10 Pull Ups
*rest 90-120 sec. Must keep rounds under 2:30 min

 

"Performance"

 

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)
400m Run

 

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

 

Page 9 of 382

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Located at 1126 NW 2nd St. Suite B,
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