3 minutes of Max Reps

November 16, 2010 By mandi Leave a Comment

Easy, Becky... Use your words.

Just kidding, that is Becky and Matt demonstrating one of the CrossFit Endurance running drills which encourages the runner to combine the “figure four” and the lean.  If you missed Part I to the running seminar on Saturday, you can get caught up with a private session with Matt before Part II. 

Here is the WOD:

3 min. Max Reps of Pull Ups
1 min. Rest
3 min. Max Reps Box Jumps (24/20)
1 min Rest
3 min. Max Reps Thrusters (115/75)

Accessory:  Once your recovered from the WOD, time a 400m run to beat your previous PR.

CORE: 60 sec hold Planks x 3

“Mental will is a muscle that needs exercise, just like muscles of the body.” — Lynn Jennings, world champion runner

Filed Under Workout of the Day Tagged With core training, crossfit gainesville, crossfit training, group fitness classes, womens fitness

Snatch Pull and Sot Press

November 10, 2010 By aaron Leave a Comment

Erin with her hands all taped up, doing what she can to survive through the WOD

For those of you that have not yet done the Challenge (see Monday’s Post) you will be doing the challenge WOD today.  For the rest of you, enjoy the Snatch Pull and the Sot Press.  What is the Sot press?  Click link below for video.  If you plan to attend our running seminar Saturday at 10am, please sign up online via MindBody asap… space is limited and filling up quickly! 

Snatch Pull
1-1-1-1-1

Watch Video of Snatch Pull

Sot Press
3-3-3-3-3

Watch Video of Sot Press

CORE:

Anything Lower Abdominals (you will have a choice of 3 in group class)

“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” –William Ellery Channing

Filed Under Workout of the Day Tagged With core training, crossfit gainesville, group fitness training, Olympic lifting, strength training, weight training

Tabata!

August 21, 2010 By aaron Leave a Comment

Ben, wall ball

Saturday WOD:

Tabata (for 8 rounds, 20 sec on, 10 sec rest for each movement) w/ no rest in between, so have everything set up before you begin.

OH walking lunge (45/25)
Push press (95/65)
Wall ball (20/14)
Ring dips

CORE:

Reverse Crunches 4 x 15 (low back should not over arch; if you lose control of the arch of your back, bend your knees as you lower them to the ground)

Filed Under Workout of the Day Tagged With boot camp, core training, crossfit gainesville, group fitness classes, high intensity training

Tuesday, Thrusters and KB swings

August 17, 2010 By aaron Leave a Comment

Aaron doing kb swings during Helen

For those of you that didn’t make it into the gym yesterday, you will be doing the Challenge WOD (see Mondays post). 

Still pardon our dust in the gym as we make improvements!

Here is the WOD:

On the minute for 10 minutes:
3 thrusters (135/95)
7 KB Swings (70/53)

Then, complete four 400m repeats; the time of your previous run is your rest.

CORE:

GHD situps 15 x 3

Filed Under Workout of the Day Tagged With core training, crossfit gainesville, fitness programs, group fitness classes, womens fitness

It’s a new Challenge

May 25, 2010 By aaron Leave a Comment

Sally kicking butt on KB Cleans

So far, most of our Challenges have included a weight lifting movement in the workout, it’s time to see how well rounded you truly are.  This challenge will be more cardio in nature.  Give it your all and keep on improving your times.

Here is the WOD:

Row 5ooo meters

Filed Under Workout of the Day Tagged With core training, endurance workouts, fitness exercise, group fitness, high intensity training, military training, personal trainer, sports specific training

Run/Power Clean WOD

December 7, 2009 By Aaron Palmer Leave a Comment

Dec 023

As we move closer and closer to the holidays, our training program takes on a whole new meaning.  These are the times where consistency comes into play.  Family starts to come into town, work gets busy before vacations and holiday parties take come and go.  With all the hard work you have put in during each workout, now is not the time to let all those gains go to the wayside.  Keep your focus and stay committed.  If you are crunched for time, do a quick workout at home… go for a run, do some squats.  Find the time to maintain.  Stay committed to your health and fitness.  Train hard, train smart, stay focused on your goals.

Here is the WOD:

Complete 3 rounds for time of

800m run

21 Power Cleans (155, 105)

Accessory work:

SB Pikes 2 x 10

Filed Under Workout of the Day Tagged With core training, crossfit, endurance workouts, gainesville, group training, Olympic lifting, personal trainer, personal training

Saturday WOD

December 5, 2009 By Aaron Palmer Leave a Comment

Newpics 014 

Nice high pulls gentlemen…

Here is the WOD:

4 rounds for time of:

250m sprint on rower

20 Total single arm KB thrusters (10 each arm)

30 Double unders

25 Abmat situps

 

Filed Under Workout of the Day Tagged With core training, crossfit, crossfit gainesville, gainesville, gator crossfit, group fitness classes, kettlebell training, personal trainer, personal training