CrossFit Gainesville- School Of Elite Fitness
6th Annual SWAMP Challenge Wrap-up
Thank you to all of the participants, sponsors, and volunteers that made the 6th Annual Swamp Challenge such a huge success! A true community event, eleven businesses sponsored the challenge and seventy-six people took on the course. With this community support, CrossFit Gainesville was able to donate $300.00 to the Alachua Conservation Trust. We are already planning for next year, so keep your racing shoes ready.
The podium had a great spread from different gyms and running groups in town. Click Here for official team rankings.
Here are your top finishers:
Fastest Overall Time: Body by Boris Men
1st Place: Kelly Grogan and Kathy Rupar: CrossFit Gainesville
2nd Place: Amanda Bliss and Brittani Sahm: CrossFit Gainesville
3rd Place: Briar Jalland and Allie Jaimison: CrossFit Gainesville
1st Place: Chris Marhefka and Doug Terza: Body by Boris
2nd Place: Adrien Bottarie and Nicholas Drago: CrossFit Gainesville
3rd Place: Johnny Scheffe and Lucas Kaminski: CrossFit Gainesville
1st Place: Caleb Whitfield and Lauren Vaught: CrossFit Lead
2nd Place: Maya Comia and Adam Stein: Running Man Club (RMC)
3rd Place: Ean Phillips and Erin Moynihan: CrossFit Gainesville
Hopping to see you next year ;) Check out the entire phot album here!
Workout of the Day
Ax3; for quality
A1. Front Squat x7-8 reps; 31x1 tempo, rest 30 sec
A2. Strict Pull Ups x5; 41A1; reps for quality, rest 30 sec
A3. Hand Release Push Ups x8-10 reps for quality, rest 60 sec
B. 3 rounds for time;
15x Wall Ball
Split Jerk x2 reps; one set every 90 sec for 12 min from a rack;
50, 60, [70, 80, 85]2 - so that goes 70, then 80, then 85, then back around again
B. 15 min Alt EMOM;
B1. HSPU x5-7 ADAP [deficit, etc for advanced]
B2. Toes to Bar x10-12 [adv 12-15]
B3. Double Unders x50
For those of you who I have not had the pleasure of meeting yet, my name is Stephanie McCarthy. I am the newest member of the CFG Staff . . .well maybe not newest, but new this time . . .
CFG has always been a big part of my life! CFG is where I was introduced to CrossFit, and after my first workout of too many wallballs and situps. . . I was in LOVE <3. I started coaching at CFG soon after that. I moved back to Palm Beach Gardens a year later, got involved in an organization called Hard Exercise Works, and within a year I bought into one of their locations. While at HEW, I coached classes of 20-40 people, ran the events sector of the company, and still write the programming for all of their locations.
The beginning of 2015 was very exciting for Chris and I, we finally decided to join forces and create our own brand of fitness - LIV Athletic. We both value education, lifestyle, health, and fitness, and we are on a mission to provide the training and education to anyone and everyone. After 5 months of planning LIV Athletic, I decided it was time to sell my business and move to Gainesville!
I have always been a sports/fitness junkie - I was a competitive gymnast for 10 years, and dabbled in flag football, powerlifting, cheerleading, and bodybuilding during high school and college where I studied Physiology and Kinesiology at UF.
None of those compared to CrossFit! I have had an amazing journey within this sport and have had the opportunity to compete in Local, Regional, and Games level competitions. I have learned so much from so many phenomenal athletes and coaches, and cannot wait to share everything I know with you!
I am looking forward to meeting every one of you. Please come introduce yourself if you see me around. . . and remember its not official until it's Facebook Official!! haha :)
No, seriously . . . . friend me on facebook HERE.
Workout of the Day
Ax4. Deadlift Clusters
Deadlift; 3.3.3; rest 10 sec after every set of deadlifts, rest 90 sec,
Row 15 Cal
15x Russian KB Swings
50x Jump Rope Passes
Rest 60 sec active
A. Back Squat; 3, 2, 1, 3, 2, 1; wave loaded, rest 2 min after each set;
not to max...but to tough sets...heaviest single should be about 90-95% - next week we test for max.
First set of 3 should be about 70%. Second set of 3 should be about 75-80%
B. For time; 10 min cap
15-12-9 Thrusters [135/95]
9-6-3 Muscle Ups
Training Q & A
With CFG soon to be LIV Athletic, being more than just a gym, but a community and a ‘School’ of fitness, it is our job as professional coaches to educate those members on proper and effective training approaches to assist in the fitness goals and injury prevention. There are a lot of questions that don’t get fully answered and comprehended simply because people don’t want to ask or they feel they have adequate knowledge on the topic. When it comes to one’s body you must be a student and you can never know too much. Knowledge is power. Proper knowledge gives you and your training an edge over those without that knowledge.
For instance, some of you may be feeling that you are not getting the amount of work and intensity in the warm-up as you think you should. If you have the proper knowledge of how a pre-workout warm-up should be implemented, you might think otherwise. I wanted to take the time to address three different questions/issues that may be lingering around the community. Hopefully I can hit on some good topics that can help transfer to your own fitness. If I don’t, please feel free to contact me or comment on this post and I will do my best to respond in a timely manner.
1) How intense should the warm up be prior to a workout?
Different coaches/trainers approach this differently but mostly all use similar components. The purpose of the warmup is to increase the core temperature of an athlete and prepare the body and mind for what is to come in the workout. Depending on the intensity of the workout, The warmup might not need to be as intensive as it may need to be more focused on skill development and athlete weakness. Usually the format of the warm up that we use here at CFG is a progressive warm up that consists of a general warm up, dynamic warm up, specific warm up. The general warm up is the initial activity to get the juices flowing. This is usually a short to moderate duration activity that spikes the heart rate and increases core temperature such as a short run, row, or maybe even jump rope. The dynamic warm up consists of the coach instructing the athlete(s) to perform different movements or exercises to better prepare the body for the range of motion and demand getting ready to be placed on the body. This is also where coaches might work on athlete weakness such as balance, core strength, and muscle activation. The specific warm up consists of more specific movements that are planned in the upcoming work out. Again different coaches have different styles, but if they are getting all these components in a warm up without overly fatiguing you then you will be ready and prepared to attack the workout to your full capability.
2) Why do I feel I am not seeing progress in my skills/injury?
This may not relate to you, but it may be an issue that some people might be battling.
For those people who this does relate to, I have a question for you, How are you approaching your issue outside of class? Have you ever heard the saying “your body is your temple.” Of course you have! you can always improve your temple! The thing is, is that CrossFit is a sport. I mean it’s not a sport in the sense of basketball, football, or baseball highly because of the reactive components and dynamic skills of those sports. However, Crossfit was designed to progressively push your body while also competing against other people. So just like any other sport, you have to prepare your body to optimally perform in that arena. Yea crossfit is a great way to get a great workout, but it is highly based on repetitive movements that can limit the body’s capability and increase injury if not supplemented with other functional movements. your body is a 360 degree organism and it functions in balance. If sticking with that analogy, let's say crossfit only uses about 260 degrees of your body's functionality. So where is the other 100 degrees? Well, it's in other functional movements and strengthening exercises that you should be doing not only for your health but performance enhancement in crossfit. for instance, a baseball pitcher who pitches with his right arm doesn't need much shoulder work on his right arm or rotary core work with his left side. that's what he does 100 times a day.Of course maintenance work on that side is critical but his body would benefit significantly from rotary core work with his right side to help keep his body from developing further muscle imbalance that could hinder his throwing ability and leave him susceptible to injury. So for crossfit athletes, it is your responsibility to do extra work outside of class that can help in keeping you balance and away from nagging injury.
3) What are some good guidelines for approaching my weaknesses/dysfunction?
If you are familiar with my blog posts, you should be familiar with the kinetic chain. Well, here it is again! Besides the kinetic chain, your body also functions in subsystems and length tension ratios. All of which manipulate and affect one another. Starting from the ground up, your kinetic chain consists of the foot/ankle complex>the knees>The hip complex> The Lumbar/thoracic (trunk)> and shoulder complex. Each of these must be functioning properly or weakness/dysfunction can occur in other areas of the body. A quick and easy guideline for maintaining kinetic chain functionality is Ankle Mobility, Knee stability, Hip mobility, Trunk stability, Shoulder Mobility. This is called the stability/mobility continuum. So if the ankle is not mobile it can ultimately cause problems all the way up the continuum to your shoulders depending on the severity of immobility. If the area is supposed to be a mobile area but it takes on a more stable role, It throws off the stabilizers in the adjacent stable area by causing compensation issues in the muscles around it. If you can establish mobility and stability in the right places along the continuum, you will see a very significant difference in how your body functions.
I am not going to get too in detail about the subsystems and length tension ratios because I would need another blog post. However, what you need to know is that your body has multiple muscle groups that work together in the different planes of motion (sagittal plane, frontal plane, transverse plane). It is important that these muscles are functioning properly when they are called upon or this could be the root of your weakness. On the other hand the length tension ratios of your muscles is something that you can address without much knowledge about it. What you need to know is that tight muscles can lead to inhibited muscles. For instance, If your hip flexors are tight, it can turn off or inhibit your glute activation. Something simple that you can do for this is too perform a hip flexor stretch and hold it for 2 minutes, then immediately do a glute activation exercise that uses hip extension such as a glute bridge lift. This will help bring functionality and flexibility to the hip complex that normal stretching and foam rolling can not obtain. You have to set your body up for success! You can do this for any part of your body, just think about tight muscles need to be stretched/elongated and the antagonist or muscle attached to it(bicep-tricep, Hamstring quad, etc) need to be strengthened!
I hope this is enlightening to some of you. If you have any other questions or issues that you are interested in please let me know and I will try my best to research about it if i don’t know much about it and either blog about it or talk to you about it. I want to know what you want to know. Lets be students of each other and our bodies!! Happy body, happy mind!!
Seth warming up at 6:30am!
Workout of the Day
Bx4; working up in weight
A. 100m run x3 reps, rest about 1-2 min per rep
Bx4; working up in weight
B1. Strict Chin Up x5; as slow negatives as possible; weighted if possible, rest 30 sec
B2. Single Leg RDL x5, rest 30 sec
C. Tabata Push Ups; Low Score
A. Standing Triple Jump x3 attempts
B. handstand hold skill work;
3 rounds for time
21x KB Swings [53/35]
12x Pull Ups