CrossFit Gainesville- School Of Elite Fitness
Endurance Training w/Fellow CFG Athletes!
Ever thought about running a race or giving a triathlon a try? If you are a member of CFG you know you are athletic (yes you all are!) and you clearly like challenges. So what has stopped you from signing up for a race? It is most likely related to a combination of factors that I am well aware of. I have been there and so have many others and we have all had trepidation about the training and whether or not we could finish the race in a certain time or at all. Carrie Cannella and Katie Rubin tackled their first big races at the Lloyd Clark 10K Turkey Trot last year and this year. Tammy Bleeker ran her first half and then full marathon in 2012 and Kelly Cannon competed in her first triathlon this fall. They are all CFG members who wouldn't have necessarily called themselves "runners" or "triathletes" before their races, but they took the big step, signed up and gave these challenges a try. Without a doubt, one of the key factors to their successful completion, as is often seen in CrossFit, was the support and encouragement they received during their training and on race day.
With the Five Points of Life Half and Full Marathon just 2 1/2 months away CrossFit Gainesville is offering group training runs led by Nicole Black on Sundays and Wednesdays. Details include:
Who: All comers! Newbies, experienced runners, your non-member friends and family; all distances including teams, 1/2 marathon, marathon, or if you just want running buddies.
What: Sundays will be long slow distance runs; distances and routes will be set based on your race day goal. Refuel station option available for longer runs. Wednesdays will be speed work. Complete individualized training schedules can be devised upon request. Run/walk method is an option as well.
Where: Meet at CrossFit Gainesville. Routes and workouts will be dispersed day of.
When: Most Sunday runs will be at , but some will be late afternoons. runs will be at.
How: Private Facebook group will be established to maintain communication. Sign up here to get in the group or simply inquire about the program. Then show up with a smile and be ready to run!!
First run is .
Katie tackling a HUGE obstacle... her first 10k!
Workout of the Day
Day 2)Squat+Pull/Core+MAP single modality
A1. Heavy Step-ups@ 10X1, 6 reps/leg x 3 sets, 60 sec - 14” box
A2. Wtd. Ring Rows @ 30X1, 3-5 reps x 3 sets, 60 sec
B. Plank, max effort set for time
4 x 600m Row @ 75% effort, 2-3 min
Day 2 - Upper CP int+MAP Mixed (+cyclical 90 sec x 6-9 sets)
A. Wtd. Pronated Pull-Up, build to 1RM
B. Wtd Dip, build to 1RM
5 sets @ high aerobic effort:
10 Power Cleans (135/95)
10 Bar Facing Burpees
10 Toes To Bar
rest 2:00 b/t rounds
A Few Spots Remain
Tonight CrossFit Gainesville will be hosting a Handstand clinic with Coach and former gymnast Leila Dylla. This will be a 45+ minute seminar going over basic progressions of the handstand. Athletes will have an opportunity to perform the movement with and without assistance and receive immediate feedback from our instructor.
To sign up and reserve your spot, REGISTER HERE! Non members are welcome. Fee is $15 for non CFG members.
Warm up dynamic exercise.
Workout of the Day
Day 1) Bend/Push+MAP Sets
A. Deadlift, build to a tough 3 rep TnG
B. Seated DB Press @ 30X1, build to a heavy 6/arm set
5 sets @ 75% aerobic effort:
7-10 KBS (63/35)
7 Burpee Box Jumps (20”)
rest 2:00 min b/t sets
Day 1 - Jerk Int + Clean Int + CP battery (Squat)
A. BN Split Jerk, build to heavy single
B. Squat Clean, build to 1RM
C. 10 minutes:
Squat Cleans (225/135)
GetFit Bootcamp Is Coming!
The new year is right around the corner, and there has never been a better time to get in shape. If you are already a CrossFit Gainesville member, than you know how AWESOME it feels to have an active life, and consistency in your fitness training and nutrition. But not all of us are to that point yet. Do you know anyone who wants to kick start their health and fitness but might not feel ready for CrossFit? Anyone who claims to be too busy to workout?... Or, maybe they don’t see the results they want from the gym..
Well, starting January 13th, CFG will be launching its GetFit bootcamp program. This is a 6 week bootcamp for beginner athletes looking to make fitness a priority! This group will meet 3x per week at Kanapaha park for a nutrition briefing and high energy workout designed to shed off body fat and create lean muscle.
There is no better gift to give to your loved ones, then self confidence and support! Our GetFit bootcamp is the gateway to fitness, that will create changes meant to last a lifetime. Help us spread the word to those who are ready to make the change for a better future… we are here to help you every step of the way!
Click Here to Register Early!