CrossFit Gainesville- School Of Elite Fitness
2015 Youth Combine Kids Triathlon
Date: Sunday, April 19, 1-3 pm
Location: Westside Park
This is the most affordable, most scenic kids triathlon in Gainesvile for ages 5 through 15 and a free mini trike and run for ages 2 through 4. All participants receive a finishers medal, event t-shirt, and catered lunch from David's BBQ. They had 150 participants in their kids triathlon last year and are aiming for 200 this year.
Cost: $30 until April 10
Workout of the Day
Ax4; 2x Hang Clean High Pull + 2x Hang Power Clean, rest 60 sec after each set
B. 3 Sets for time
15x Russian KB Swing
20x Lemon Squeezers
Rest 1 min after each set;
A. Handstand hold/walking work; 5-10 minutes
B1. Seated Alt Arm DB/KB Strict Press x8 each arm; working up in weight, rest 30 sec
B2. Weighted Ab-Mat Sit Ups x10-15 reps, rest 30 sec
C. 10 min AMRAP.
100m Farmers Walk
50x Double Unders
Write it down!
Since the completion of Friday Night Lights, both the Health and Performance programs have begun new cycles. But, what does that mean? That means that we are re-setting and working over the next 6-8 weeks to build to a new max on your lifts, we will be doing drills to learn new skills, and you will be building endurance in existing skills.Of course, every week and every workout is still different so that is where it becomes important to write things down! For example, last Tuesday in Health class we did Deadlifts: 4 sets of 8-10 reps with a tempo of 2020. If you were in my class we talked about Time Under Tension and how these Deadlifts were not meant to be heavy but were meant to be perfect in order to build strength/endurance throughout the movement. Let's say you did 10 reps; 10 reps x 4 seconds per rep means your Time Under Tension is at least 40 seconds each set. That is a lot! This week on Monday, the Health class had Deadlifts again. This time it was 5 sets of 5 reps with the same tempo of 2020 which gives us a Time Under Tension of only 20 seconds. Thats half the time of last week, and we wanted you to do heavier than last week, yet still perfect, because of it.If you didn't write down your previous numbers with any indication of how hard it was then Monday you were probably clueless as to how much weight to put on the bar!
When you know where you are you can progress every time you come in the gym even if only a small amount but, if you have no idea, there is a very good chance that you will do the same thing (weight/assistance/time) every time. It's how our brain works.
Workout Of the Day
Ax3 skill work, for quality
A1. Handstand Hold x30 seconds against wall/Wall Walks x3 rest 30 sec
A2. Double Under Practice; 30 seconds, rest 30 sec
A3. Hollow Rock; 8-10 rocks, rest 30 sec
B. 4 rounds; 1 min per station, rest 1 min after all 3 stations are complete; [15 min total]
DB Push Press
Jump Rope Passes
Row for Cal
8 sets; one set every 2.5 min, working up in weight [20 min total]
1x Power Clean
remaining time in each round is rest.
Score is total weight lifted for Power Cleans; (Sum of rounds 1-8)
just one attempt per round
What you do today will impact your health for years to come. We make plenty of excuses for why now is not the best time to take action. Yes, life transitions will challenge your commitment to better health. You may have times when you are not as active as you want to be and have to make the healthiest choices possible given where you are. Let's see the excuses that Hypothetical Joe makes throughout his adult life and the results.
Hypothetical Joe at age 19: I can get away with eating Dominos three times a week and drinking beer whenever I want. I'll focus on my health later, when I am older and have to. These are the college years, time to have fun and party. Plus, I still have wash board abs..
Hypothetical Joe at age 25: I don't have time to plan healthy meals and get to the gym! I am too stressed with work to have energy for that! I play volleyball on the weekends with my crew and walk my dog a few times a week to stay active. Once I am settled in my career, I'll get into a routine and start paying attention to my health. Plus I still have abs, well at least a four pack. Chicks dig that.
Hypothetical Joe at age 35: Between work and family, I just don't have time to prep meals! My kids won't eat that kind of variety for a healthy meal and we don't have time to cook separately! I have put on a little baby weight so I started jogging again a few days a week, when it doesn't rain. Plus, I am not too heavy, maybe 20lbs heavier than college and my wife still thinks I am hot.
Hypothetic Joe at age 45: Holy sh&t I get winded walking up the stairs. Went to the doctor, and she said I am forty pounds overweight and if I don't start taking care of my health I am at risk for a slew of obesity related diseases.....hold up....obesity? But I'm not, how did I? When did that happen.
Let's imagine a happy ending to this story, where Hypothetical Joe finds a great community with caring coaches who help hold him accountable to achieving better health. He will face challenges because his foundation is shaky. Assuming he had a healthy childhood, he has 20+ years of poor health to undo. It is never too late to start, but the earlier you do, the better your foundation for a long and healthy life.
At CFG we have resources for people at every stage of life and health from LivKids and GetFit BootCamp to personal training. Take advantage of what our fantastic community has to offer.
Where are your health choices taking you? Sarah and Catherine taking control of their health!
Workout of the Day
Ax4; Front Squat 7-8 reps; 31x2, rest 90 sec
B1. Dips x5-7; 31A1 or 31x1; rest 30 sec [banded or partner assisted]
B2. KB Walking Lunge x6 each leg, alternating, rest 30 sec
Ax5; Back Squat x5 reps; 40x1; rest 2 min after each set, working up
B1 2KB Front Rack Box Step Up x5 each leg [non-dominant, then dominant], rest 30 sec
B2. Dips x8-10, rest 30 sec
C. 7 min AMRAP
5x Strict Chin Ups
10x Clapping Push Ups
rest 20 sec after each round