CrossFit Gainesville- School Of Elite Fitness
Why we want to track your results!
This is what progress looks like! We love numbers around here because we love progress. Progress is motivating and lets face it, sometimes we all need a little extra motivation to get in here and work hard! So, everyday, put your numbers in. Then, meet with your primary coach see your progress, make plans for improvement, and get excited about your accomplishments!
Athlete briefing Wodapalooza 2015
Workout of the Day
Ax4-5 sets -
A1. Hang Power Clean x4-5 reps, rest 30 sec
A2. Double Under work; 30 seconds, rest 30 sec
B. 3 Rounds for time;
15x KB Swings
60x Jump Rope Passes
A. Snatch; every minute on the minute for 10 min;
Load; 50, 60, 70, 80 for all sets across
B. 15 min AMRAP;
12x Box Jump Over 24/20
rest 30 sec active after each set
A year ago a good friend explained to me the idea of keeping a happiness jar. I instantly fell in love with this practice and promptly created my own jar for all things happy. The idea is simple – set aside a jar into which you will put in notes describing all the things that make you smile throughout the year. Come New Year's Eve, you will open the jar up and explore its contents. Being able to do this on Dec 31st, 2014 made it one of my more enjoyable New Year's Eves to date. In the jar I found some of the following notes:
"Mom got a new job"
"Got keys to new place"
"5 Points of Life with the girls- made me tear up to get all their support"
I cannot express how incredible it is to re-live each of these wonderful moments. So I encourage you to start your own Happiness Jar – I promise it will only make you smile. Even more importantly, it will help you better appreciate and acknowledge the good things that happen in your life. My goal for 2015 is to include notes about the smaller things that make me smile and not just the milestones (for example - watching CFG athletes compete at Wodapalooza this past weekend had me smiling ear to ear). And you don't have to wait until New Year's to open the jar - dive in whenever your days are less than ideal for a boost of positivity.
CFG Twister is a solid candidate for the Happiness Jar
Workout of the Day
10 min alt EMOM;
A1. Overhead Squat x5-7
A2. Push Ups x10-12
B. 12 min AMRAP, rest 1 min after each set
10x Wall Ball
8x Pull Ups
A. One set every 90 sec for 12 min;
3 position power clean
load; 50%, 60%, 70% for all remaining sets
B. 4 min AMRAP; rest 2 min, 4 min AMRAP
10x Power Clean [135/95]
40x Double Unders
10x Toes to Bar;
10x Box Jumps [24/20]
Testing Week is complete!
It's been a great testing cycle for our past 8 weeks of training! As you begin to analyze your scores, I encourage you to work with your primary coach to personalize your training focus and go after your individualized goals.
Remember, we utilize testing weeks to:
- Personal goal accomplishments
- Check points to evaluate progress
- Evaluate Effectiveness of our workout programming for the Health and Performance programs
- Measure the Impact of our class coaching and athlete instruction
- Helps us adjust future workout programming to improve gaps in training or noticeable deficiencies
We've made record keeping and workout reflection easy with electronic workout tracking.
Here's how to use it:
1. Log in to Zen Planner on your phone- https://crossfitgainesville.sites.zenplanner.com (Don't forget to save the site to your phone home screen for regular use)
2. Select Daily Workout- To Log your testing performance results.
3. Select My Profile/Manage Results- To see and compare your previous performance results.
Workout of the Day
A. Deadlift 4x8; 2020 tempo,
working up in weight, rest 60-90 sec after each set
B. 4 rounds for max reps; 1 min per station, rest 1 min after all 3 stations are complete
1. Single Arm DB Snatch
2. Box Step Overs
3. Row for Cal
A. 14 min EMOM; 7 sets at each station
A1. Front Squat x3 reps; ; load; 50%, 60, 70, 80% for 4 remaining sets of FSq 1RM
A2. HSPU x5; Do not have to be unbroken
S; Strict or Kipping Defecit
B. 4 sets for max reps; [8 min total]
1. 30 seconds max rep Overhead Squat 95/65 OHS
2. 30 seconds max rep CtB Pull Ups
3. 30 seconds max rep Burpees
4. Rest 30 sec