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CrossFit Gainesville- School Of Elite Fitness

Whole-Body Travel Friendly Workouts!

I recently found myself traveling yet again. And yet again this came with the question of: “how will I 
maintain my training schedule without CFG?” Of course one of the great things about CrossFit is that 
we can find a friendly box pretty much anywhere we travel; however, schedules and transportation 
options don’t always align so that we can take advantage of a drop in. So what to do then? I must say that 
returning to the typical gym workout that was part of my routine before I discovered CrossFit now carries 
little appeal. I have this nagging need for a planned out, timed workout that involves more than just a 
treadmill. Luckily the internet holds plenty of suggestions for Travel WODs– in fact our own website has 
some nuggets of wisdom under the Media-Downloads tab. However, many of these resources combine 
bodyweight and weight exercises that often require some type of gym equipment (whether it be a pull 
up bar, or a dumbbell). If you saw the hotel gym I had to work with you’d quickly understand why I 
preferred to stay in my room. So here I offer some suggestions for deceptively easy hotel workouts that 
will allow for a CrossFit fix as well as muscle soreness for days to come. 

1) Static holds or Isometric exercises – you’ve recently learned all about these (see blog post from 
11.5.2014). They don’t take very long (though it might feel like they do), require little space, and are 
likely to challenge you in ways you don’t expect:
Pick one or a combination of the following and attempt several sets of 10-30sec (or longer if you 
dare). I went with five sets of 30 sec holds alternating between handstand holds and active squat 
-Handstand holds
-Active Squat hold (i.e. descend into a bottom of a squat while squeezing your glutes and stop 
descending right before you can’t squeeze any longer, then hold that position – your tush should 
burn by the end of this one. Note this isn’t the typical bottom of the squat position where you 
don’t feel your glutes engaging)
-Pistol holds
-Yoga poses apply here as well! 

2) EMOMs (Every minute on the minute): select two of your favorite CrossFit exercises, set a 
reasonable rep range for one minute that you can maintain, and go at it for anywhere from 10 to 20 
minutes. For example, my recent favorite is: 20 min EMOM of 10 pushups on the odd minutes, and 
10 burpees on the even minutes. I’ll be honest, I though this one was easy when I started – so I upped 
the reps to 15...for only two rounds. Enjoy!

3) Crazy #s 
Pick your favorite CrossFit movement and complete 100, or 200, or heck 300 reps. Time this of 
course – never know when the next trip calls for a new PR.

4) What is your favorite Hotel WOD? I know we have quite a few traveling athletes amongst us – 
contribute below for a great reference guide given the upcoming holiday season.

Lisa on Bear Crawls!

Workout of the Day

Testing/Assessment Week


A.Max Rep Ring Row; 1010 tempo x3 sets (upper body pulling muscle endurance)
B.200m run x3 sets, rest 2 min; (Score is total time)
C.Tabata Sit Ups, Lowest reps is Score (Core Endurance)


A. Back Squat; Find 1RM in 15 min
B. 85% of A for max reps, 1 attempt - no more than 1 second pause at top. (Useful for finding appropriate scaling of weights for athletes in WOD's)
C. Strict Pull Ups; Max Reps in 2 min (upper body pulling muscle endurance)
D.Double Unders; Max Reps in 2 min


Coach Confessions- 5 Goals You Should Be Making!

One thing our coaching team is always blabbing about is that you must have goals.  These are specific intentions that you work together with your primary coach to bring to reality.  There's nothing bad about not having specific goals, but specific and measurable goals will ensure that you have a higher success rate.

Here are 5 goals to consider focusing more closely on with your primary coach!

1. Getting stronger- This goal is about building confidence under the barbell and learning that power lifting is actually a good thing. You see, we use squats, deadlifts, and presses to understand if you're body is responding to the training efforts you're putting in.

2. Master a skill- Double unders, pull-ups, push-ups, hand-stands, KB swings are just a few examples of skills that can keep you engaged and working towards higher levels of challenge and progress.

3. Make it a routine- Looking long term is better for building a lifestyle of fitness. So, break out your calendar or planner and be sure to set dates and times that you will be working out.

4. Lose weight- Being aware of the food you put in your body matters. Having a smart shopping list, food prep plan are the start to leaning out or reaching your ideal body composition. Work with your primary coach to work on your weight loss goals.

5. Testing/Assessment- Gaining feedback on your training and if you've made steps towards your long term goals is crucial. This is why we will be testing or assessing your fitness this week and later re-testing to ensure you have the feedback you want.

Michael working on his core!

Workout of the Day

Testing/Assessment Week


A. Front Squat; in 12 min, build to a 3RM at 30x0 tempo
B. 2 min max rep wall ball
C.1 min push ups, rest 1 min, 1 min air squat x2 sets - score total reps each set(compare high score vs fall off)


A. One rep every 90 seconds for 12 min; Power Clean
working up in weight

B. 8 min max reps of 80% of A.

C. Plank Hold w/45# on hips men/25# on hips women
Score is max time, 1 attempt

Whole Life Wrap-Up

What to Expect on Saturday:

Where: Fred Cone Park
7:30-8am Measurements
8am- Welcome and warm-up
8:15am-9am - Workout

You should wear clothes you would normally wear to gym and bring water to stay hydrated. Complete Nutrition will have a booth with water as well.

Thank you Natalie!

For the past 8 weeks Natalie Miller has supported over 90 members of our community through the Whole Life Challenge. She has sent e-mails, checked in on all of us slackers, challenged us to post, share, and think about our life choices and genuinely cared for each of us.  Be sure to thank Coach Natalie on Saturday!!!

***9am and 10am classes cancelled Saturday 11/8/2014***

Lisa Ingram and Paul Kicklighter have been dedicated particpants in the WLC Saturday workouts!

Workout of the Day


4) Upper Pull/SL Lung/Upper Push/Bend
A1. Supinated Strict Pull-Ups, AMRAP x 4 sets, 60 sec
-- or accumilate 30 sec Negative
A2. Front Rack BB Walking Lunges @ 10X1, 8/leg x 4 sets, 60 sec
A3. Strict Push Ups, AMRAP in 30 sec x 4 sets, 60 sec
A4. Deadlift @ 30X1, 7 TnG reps x 4 sets, 60 sec



A. Back Squat, quickly build to a heavy single, no maxing


8 Rounds per team for time:
6 Power Snatches (115/85)
12 Back Squats (115/85)
18 Push-ups
Partner workout: One partner works at a time.


Page 10 of 416

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Phone: 352-215-8609.

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