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CrossFit Gainesville- School Of Elite Fitness

Use it or Lose it!

We have all heard the saying, "Use it or Lose it". Most of us instantly let our thoughts go to the gutter, but what if I was refering to your toughts in general!

Studies show that exercising your mind will lead to better cognitive function and memory retention. That seems like a "DUH" statement, but did you know that you can exercise your brain while exercising your body? Regular exercise can increase blood flow, help re-generate brain cells, improves neronal connections, and can lower the stress hormone.

The best part is, changing the modality of exercise will change your brain benefits. Keeping your fitness varied in type and intensity will have a higher impact on cognitive function. 

Check out the full article here-http://www.brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise

Workout of the Day


Ax4; Back Squat; x3 reps; 40x2, rest 60-90 sec, working up in weight
increasing time under tension - weight should be heavier than previous week's 5 reps...

B1. Alt Arm DB Bench Press x5 each arm, rest 30 sec
B2. Cossack Squat/Side Lunge x5 each leg, rest 30 sec

C. 4 rounds; rest 30 sec after each set;
10x Burpees
10x Wall Ball


A1. Zercher Lunges x5, rest 30 sec
A2. Jerk Balance x4 @50% or less of 1RM - for technique

B. Bear Complex; 20 min clock counting down;
5 Rounds.
5 cycles through = 1 set, rest as needed;
power clean + Front Squat + Shoulder to overhead + Back Squat + Shoulder to Overhead

Going up in weight every set

Shoulders Back and Down


How often do you hear this cue in class?  Sometimes I feel like I am on repeat, because as Jill MIller  notes in the fantastic short video below, your shoulders are safest when they are externally rotated...AKA...Back and Down.  


In the video Chris posted on Monday's blog, Dr. Alejandro called sitting the new smoking.  The postural realities of our daily life (including the typing I am doing as we speak) tightens the pecs and encourages internal rotation.  If you can’t get your shoulders back and externally rotated on movements like dips, push-ups, and well just about everything, you risk injury and some icky discomfort.


In the short six minute video, Jill Miller empowers you with a simple assessment, a quick and easy to understand anatomy lesson, and a way to start fixing the problem.  Prepare yourself to see this in class.  Dolphin Supinate, meet the CFG members!




Workout of the Day



A1. Front Squat x5; 41x2, rest 30 sec 
A2. DB Bent Over Row x8; 31x1, rest 60 sec

B. 15 min AMRAP; rest 30 seconds after each round
200m Run
5x Ring Row
10x Push Ups
15x Airsquat



Ax5; Back Squat 3 reps, working up in weight, rest 2 min after each set

B. 15 min AMRAP;
200m run
+3 rounds of Cindy
5x Pull Up + 10x Push Up +15x Airsquat
adv perform CtB Pull up

Where did your Lunch Come From?

I often wonder about the path my food took before arriving on my plate.  Has it traveled from far away?  How was it processed?  Sometimes I try not to think about, but I've realized that I feel more wholesome and satisfied when I know where my food came from and how it was prepared.

Before cooking it, Eat the 80 gets food from an organic farm: Crone’s Cradle Conservatory. The food they deliver to you is picked just a few days before you eat it.  After the food is delivered fresh from the farm, Cacciatore Catering prepares your food. They serve the Office of the President of the University of Florida. Dean Cacciatore only caters gourmet food with premium ingredients to high quality events.  

On Monday May 11th, Carlee from Eat the 80 will be at CFG for the afternoon classes to show you what Eat the 80 can really do for you.  She'll be prepared to enroll new members and answer all of your questions.

Take advantage of your free meal! Code: GNVCROSSFIT

If you already use Eat the 80, let them know that CFG sent you! Use this code: http://bit.ly/1H23RUY when you order your meals!


Clean up your diet with Eat the 80!

Workout of the Day


A1. DB Power Snatch x5 each arm, rest 30 sec
A2. Hollow Rock x10-12 rest 30 sec


B1. Seated DB Press x8; 31x1 [both arms together], rest 30 sec
B2 Med Ball Hamstring curl x8, rest 30 sec
C. Row 250m x3, rest 3 min, score is total time combined of the rows, not counting rest




A. 3x Position Power Snatch; One set every 2 min for 12 min;
50, 60, 70% for remaining 4 sets

Bx3. Strict Press x3; rest 90 sec after each set, working up in weight

C. 5 rounds for time;
10x Alt Arm DB Snatch
30x Double Unders




Page 5 of 453

CrossFit Journal

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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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