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CrossFit Gainesville- School Of Elite Fitness

What is stopping you?

I know we all struggle with diet and keeping a regular workout routine. Why? What obstacles are getting in the way of you meeting and maintaining your health and fitness goals? Is it lack of education? Maybe you just aren't sure what foods you should be eating or how often you should be exercising. Perhaps you know what you need to do, but have several reasons why you can't or won't stick to it. Food prepping takes too long, you want to participate in social activities (that often involve brownie bites and beer), or having a family with different food preferences makes eating healthy a challenge.

I have no magic bullet that solves these problems (though my Magic Bullet ™ blender helps me get my green smoothies in). Here are some great tips to get you started or re-started with a healthier you:

1. Affirm your self-worth often
You have a right to a healthy life. No matter what choices you made in the past, you deserve all of the amazing insights, strength gains, friendships, learning, and improvements gained by making healthier choices now.
2, Let others take the helm
Many of us think we know all there is to know about exercise and nutrition. But with all this know-how, why are we still not reaching our goals? The ah-ha moment: Relinquish control to your coaches. We can offer the practical lifestyle advice, daily habits, and a the accountability you need to get and stay on the right path. Accountability is key, if you get someone to breathe down your neck, you'll likely make healthier choices.
3. Focus on what you can do right now
Figure out what you're capable of in this moment, and build from there. I am fond of Precision Nutrition's mantra: Start wherever you are. Use whatever you have. Do whatever you can.

 

Renee is one of the many dedicated parents we have at CFG...Inspiration

 

Workout of the Day

Health
Ax4;
A1. Strict Press x3 +Push Press x5 reps, rest 30 sec, working up
A2. Single Leg RDL x5 each leg, rest 30 sec

B. 12 min AMRAP;
200m run
12x Single Arm DB Push Press
20x Back Extension
Rest 30 sec after each round

Performance

Ax3-4 sets
A1. Zercher Lunges x5 each leg
A2. Muscle Up Transitions x3-5 reps,!
A3. Turkish Get Ups x2 each arm

Bx4 sets, high output
1 min Max Cal Row
1 min Double Unders
Rest 1 min

Swamp Challenge call to action!

What are you doing June 7th? It's a Sunday. It's the Swamp Challenge! 6th annual!

The Swamp Challenge started out as an almost impromptu obstacle course for CFG members at The Swamp. I say impromptu because we didn't schedule it with UF, just showed up, set up, and had a blast! Back then I was a member at CFG and I participated in the event. Apparently, once I left for France, the Swamp Challenge visited other locations because of scheduling logistics at The Swamp but the overall purpose has stayed the same. The purpose of the Swamp Challenge was, and still is, an event that gives members of CFG a chance to use their fitness outside of the gym, to play, and have fun doing it. So, yes there are physical obstacles and this year even a little bit of mental work but, you got this!.This event is for YOU! We are organizing all of this to show you what you are capable of, how all of this hard work you do in the gym can turn into having a great time with friends outside of the gym. Everybody loves to loose weight and look better naked but things like the Swamp Challenge are the reasons people want to lose weight and look better naked at CFG!

Sign-up now before it's too late!


Last year's men's division winners! Nick might need to get some fast socks like Adrien to hold on to their title!

Workout Of the Day

Health
Ax4; Front Squat; x5 reps; 31x1, rest 60-90 sec, working up in weight

Bx3
B1. Dips x5; 41A1, rest 30 sec
B2. Cossack Squat/Side Lunge x6 each leg, rest 30 sec

Cx3; for total reps combined
1 min Max rep wall ball
1 min Max Rep Sit Ups
Rest 1 min

Performance
A. In 10 min, find a 1RM Weighted Strict Pull/Chin Up
A2. Max reps at 80% of A [bwt + # /80%]

B. HSPU Helen; [20 min cap]
3 Rounds for time;
400m Run
21x Wall Ball
12x HSPU

Happy Birthday

….to me! Yep folks today is my birthday and I am oh so happy to be spending it with all of you at the gym! I had a fantastic weekend in New Smyrna competing with fellow CFG athletes and spending quality time with Abhi and my family at the beach. Now I am ready to get back to my routine and take on this next year of my life with gusto. What better way to start the next year of my life than working in pursuit of a happy healthy life? Here is to another year!

Turns out I am not so great at skim boarding,,,the kids made it look so easy!

 

Workout of the Day

 

Health
Ax4;
A1. Deadlift x8; 2020, rest 30 sec
A2. Double Under Practice, 30 seconds for technique, rest 30 sec

B. The ‘Mini-Sissi Test’, for time;
10-1 Russian KB Swings
1-10 Burpees


Performance
A.10 min alt EMOM;
A1. 2[1x Snatch High Pull + 1x Power Snatch]
A2. Hollow Rock x10-12 rocks


B. Snatch Grip Deadlift;
Find 1RM in 10 min;

C. 21-15-9, reps for time; [7 min cap, under 4 min with 50/35 is fast]
DB Power Snatch
Toes to Bar

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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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