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CrossFit Gainesville- School Of Elite Fitness

Maximize Your Strength Training

With the CrossFit Open ending, our program is changing focus to more strength training with the goal for the next few cycles to get stronger. You'll notice this in class as we start to add in more lifting and certain days that contain all strength lifts. Here are a few tips to maximize this training: 

1. Eat plenty of protein and clean food in general. Being underfed will not help you recover and get stronger. You can't be on a 'diet' and trying to get strong at the same time. 

2. Go to sleep. Stop watching pointless TV shows or playing on your gadgets. Sleep 8 or more hours per night if possible. This is a time for your body to rest and GROW. 

3. Be consistent. Make it to all your classes and add in your own extra work. Before class, after class and outside the gym. More frequency of lifting will lead to quicker gains. 

4. Go heavy. This is mandatory. You have to work at maximal weights to increase your strength. Maintain proper form and use spotters by all means but don't short change yourself by staying in your comfort zone. Ignite a change in your body! 


Greg S on DL 

Workout of the Day


SA Upper Pull/SL Lung/Upper Push/Bend

A1. Ring Rows @ 40X1, 4-7 tough reps x 3 sets, 90 sec rest

A2. Jumping Switch Lunges, AMRAP in 30 sec x 3 sets, 90 sec rest

A3. CGBP @ 20X1, 10-12 reps x 3 sets, 90 sec rest
A4. Romanian DL @ 30X1, 5-7 reps x 3 sets, 90 sec rest




Snatch/Clean&Jerk mod+Horiz. CP+ALEnd single

A. Power Clean. Split Jerk, 1 rep @ 70% 1RM x 6 sets, rest as needed

B1. Wtd. Ring Dips @ 30X0, 3-4 reps x 4 sets, 1:30 rest

B2. Pendlay Rows @ 22X0, 3-4 reps x 4 sets, 1:30 rest

C. Row Sprint, 20 sec ALL OUT, EMOM x 5 min

Run, Lift, Play

As always, our active fitness community is bustling with activities.  One of my favorite events, the CrossFit Total, takes place next Friday.  Having your max Deadlift, Press, and Back Squat numbers will help you and your coaches choose the appropriate weights and exercises to get you the strong and lean body that you signed-up for.  It is a free workout with your membership.  What have you got to lose?
Sign-up and have fun:
Saturday April 5th Flatwoods 5k Run
Friday April 11th CrossFit Total
Thursday April 15th Muscle-up Clinic
Sarah Sloan maxing out her deadlift at the CF Total last year

Workout of the Day

Snatch Int+C&J Int+Core+Core Staminia
A. Squat Snatch Cluster, 1.1 x 4 sets, 3 min
B. Squat Clean & Split Jerk, 1 rep EMOM x 10 min - 80% 1RM
C. Wtd. Plank Hold, 30 sec x 8 sets, 30 sec
D. Unanchored Sit-Ups, AMRAP in 1 min x 3 sets, 1 min
MAP Multi (10min x 2)
10 minutes @ 75% effort:
30 Alternating Step-Ups 20" box
15 Back Extensions
100m Farmers Carry (heavy)

rest 10 minutes
10 minutes @ 75% effort:
7 Wallballs (20/14)
200m run
7 Burpees

Training and Practice- How to reach your goals, faster!

Progress has a tremendous way of motivating you to train harder, but if your hung up on a skill or goal you may be missing this important piece of your training. You see, your class workouts incorporate coaching advice and cues for further development, but if class is the only repetition of the movements you want to overcome then progress will be relative to how often you practice.

Therefore, I recommend that you hold yourself accountable to up to two (2) training focuses outside of your regular class schedule! These training focuses should last from 6 to 12 weeks as you bring your skills up to a level your happy with.

For example, an athlete who trains three times (3x) a week and wants to improve her personal record (PR) and aerobic conditioning using the snatch, should spend 30min. prior to class on transfer exercises that provide the repetition and consistency she needs develop quickly. There is a difference between training and practice!

Nick lending a spot on Handstand holds!

Workout of the Day


Bsq Int/Upper Pull+DL/Bench Int

A1. Back Squat @ 32X1, 3-4 reps x 4 sets, 2 min
A2. Ring Rows @ 40X1, 5-6 reps x 4 sets, 2 min
B1. Deadlift @ 30X1, 4-5 reps x 3 sets, 2 min
B2. CGBP @ 22X1, 4-5 reps x 3 sets, 2 min (Fat Grips)


Recommended Rest

A1. Power Clean Cluster, x 3 sets, 30 sec (185/105)
A2. Clapping Push-Ups, 5-7 reps x 3 sets, 2 min
For Time
30 Burpees
100 Double Unders
30 Burpees

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CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
Phone: 352-215-8609.

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