Gainesville Best CrossFit Training Program
Nice handstand Ben…
Awesome work yesterday by everyone that did Fran, as for all of you that did not make it in… the next time you come in Fran will call your name. Keep up the great training.
Here is the WOD:
Clean and Jerks 3-3-3-3-3-3-3
Then:
4 x 400m repeats (rest as long as it took to complete each 400m run)
Alan doing some Hanging Knees to Elbows!
Here we go again, another month of training finished. It's time to put your training to the test and see how much progress you have made. Give everything you have to push yourself towards your goals for this workout. If it's anything like the past two Challenges, you will be successful in pushing past those old times. Train hard, train smart.
Here is the WOD: Fran
21-15-9
BB Thrusters (95,65)
Pullups
Accessory work:
Multi-directional hovers
Complete for time:
AMRAP in 20 minutes of:
400m run
10 SDHP (m 95, f 65)
Accessory work:
MB oblique partner tosses 3 x 10
The group doing some presses…
As we get closer and closer to the holiday's, it is important to be aware of all the little things that get people off of their training schedule. For most people, poor nutritional habits are first and foremost the reason for the decrease in training. It's no wonder that all the turkey, sweet potatoes and apple pie have a cumulative affect on us, we call it the blah syndrome, or the I'm tired and lazy syndrome. Be careful! Indulging is just fine but be smart about it. Incorporating a workout around your holiday parties will help keep the training goals right on par to where you want to be. One piece of advice, especially for those that travel and complain about not having enough time or space to workout, CrossFit can be done ANYWHERE. Shoot, you can visit your Great Aunt Gennie in Wisconsin for Thanksgiving, wake up in the morning and do a pushup, squat, situp, tuck jump workout in the basement; then proceed to go upstairs and enjoy the riches of her cooking. It's just fine to take a few days off, remember though that the more time away from training, the harder it is to get back in your routine and take off those extra few pounds. So, be careful of the holiday Blah Syndrome! Be smart, train hard, enjoy yourself.
Here is the WOD:
Complete 5 rounds for time of
400m run
15 Box Jumps
15 KB Swings
10 Knees to elbows
Aaron and I are excited to introduce my new website to our current clients and the public, www.Mandi'sNutritionHaven.com. On this website, I will blog about nutrition, post recipes, articles, and recent studies. This site's main focus is the Paleo diet, but certainly not limited to just that. When it comes your training program. eating right can make every difference in you reaching those health and fitness goals. When you eat right, your body feels great… you have more energy and continually make improvements everyday. On the other side, when your nutrition is not that great, it is very easy to reach a training plateau. You may see your performance decrease; with your body size (around that waist) increase. When your body feels good from great nutrition, that gives you fuel for your day. We wanted to get this site up and running to give YOU great nutrition information heading into this holiday season. Over the next month, Mandisnutritionhaven.com will be getting a makeover. Please pardon our dust! Enjoy.
Today's WOD:
AMRAP in 20min of:
15 Wall Ball
15 Push-ups
20 Double-unders
Accessory:
3 rounds of as many sit-ups as you can do in 1 minute. Rest 30 seconds in between.
HP performing some KB Swings…
Another day, another great showing by everybody that did King Kong yesterday. It was a test of pure strength mixed in with some cardio. Though did I mention that muscle ups are one tough exercise… We have had some questions about our training schedule for next week since Thanksgiving is coming, please check our online scheduler for updated times and days that we are holding classes. Please let us know if you will be around Friday and Saturday, we may hold one class each on both those days. We are thinking 10:00am on both. Please leave comments on whether you can make those days or not.
Here is the WOD: Elizabeth
Complete for time of
21-15-9
Cleans
Ring Dips
Then:
Overhead squats 5-5-5-5-5
James working on his row technique…
Great week by everybody so far, you have stepped up your training and it shows. Staying determined and focused on your training will allow you to continue and excel in what you do. Let's keep it moving forward. Train hard, train smart.
Here is the WOD:
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Accessory work:
Reverse Crunches 3 x 15
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