CrossFit Gainesville- School Of Elite Fitness
Pistol Practice Drills
A pistol, also known as a unilateral squat or a single leg squat can be a challenging skill to develop because of its uncommon regularity in most athletes training programs.
Single leg strength development can be very beneficial for improving your bilateral or two leg squatting, can balance strength differences between both your legs, improve ankle mobility, and greater activation of smaller stabilization muscles.
Here are a few movements to talk over with your primary coach if you're interested in developing your single leg strength as you work towards your new Pistol skill!
- Romanian split squats
- Single leg deadlifts
- Box Step ups
Below is a video of Two Pistol practice drills to help you develop your balance and efficiency of the movement.
- Tension band- Acting as a support system, the band gives you the necessary tension to drive out of the more challenge part of the movement (the bottom).
- Pole- The pole will assist you by allowing you to use as much or as little assistance from your arms in the weaker part of your squat range.
Workout of the Day
Oly Skill (C&J)+ MAP Sets (60-90)
Skill: Push Jerk - work to a moderate rep
5 sets @ high effort:
3 Kipping Pull-Ups
4 Toes to Bar
5 Air Squats
rest 1 min b/t sets
Jerk+ MAP Low %
A. Split Jerk, 2-2-2-1-1-1, 1 min - moderate weight, no maxing
* Take from ground
20 min @ 75% effort
1 mile Run - Buy In
10 Alternating Step Ups (24/20)
10 Back Extensions
40 Double Unders / 80 Single Unders
10 Jumping Lunges
10 unanchored Sit-Ups, L1 standard
Have you heard about Youth Combine? If not, you've got to hear what their doing for our local Gainesville kids!
In February of 2012, Founder Matthew Howland quit his job, sold his car, and set out on a journey with a goal so large in scope its absurd – eliminate childhood obesity. He was tired of seeing kids being poisoned with unhealthy foods and no support structure to build a healthy foundation. You wouldn't believe how many kids can't run a mile without stopping to walk...
But... He's not stopping at trying to solve childhood obesity, his organization is helping get kids more involved with their friends, keep them out of trouble after school, and providing an outlet for underprivileged kids to have access to fitness too.
We're proud to be apart of helping kids find a positive influence after school through fitness!
Click Here- To help sponsor a deserving kid's fitness and to share in our cause!
Workout of the Day
MAP Sets (long)
3 sets @ moderate effort
30 Alternating Step Ups (24/20)
20 DB Push Press (25/15)
rest 3 min b/t sets
Snatch EMOM + Aerobic Tester (long)
A. Power Snatch, 1 rep x 15 minutes, 1 min - 5 @ 65%, 5 @ 70%, 5 @ 75%
AMRAP in 15 minutes
25 KBS (53/35)
Great weekend for CFG!
It was a special weekend for many of our athletes who participated in the 2014 Crush Games in Ft. Lauderdale. Many were experiencing competition go the first time, while others were learning where their training stacked up against athletes from all over the country.
The lesson in competition learned carries over to the gym in many ways. No matter where your fitness is at, your goals and desires to change must be purposefully and drive you to see yourself better then yesterday!
Have a great Monday and train hard, train smart!
Aimee and Jess after a full weekend of competitive fitness!
Workout of the Day
Upper Pull/SL Lung+Upper Push/Bend
A1. Wtd. Pronated Pull-Up @ 30X1, 3-4 reps x 4 sets, 1 min
A2. Front Rack Walking Lung @ 10X1, 10/leg x 4 sets, 1 min – take from ground
B1. Bar Dips, AMRAP (-3) x 3 sets, 30 sec
B2. KBS, 20-25 reps x 3 sets, 30 sec
A. Back Squat @ 20X1, 5-5-5, 3 min - all tough sets
B. Squat Clean & Jerk, 1 rep @ 85% 1RM per min x 5 min
C. 10 minutes of:
Odd: 5-10 C2B Pull-Ups
Even: 3-6 Strict HSPU