CrossFit Gainesville- School Of Elite Fitness
I Eats Me Spinach
How is everybody doing with their lifestyle challenges? This week you are supposed to be proving encouragement to 3 people in your life.
Coming up next week, we challenge you to prepare and eat a veggie that you have never tried before! Vegetables are PACKED with vitamins, minerals and healthy carbohydrates. Ever since I saw what spinach did for Popeye, I have been hooked. Raw spinach contains: protein, magnesium, potassium, Iron and Vitamins B-6, B-12, C, and A.
Next week, post a picture your veggie on FaceBook and tag CrossFit Gainesville for a chance to win some cool prizes on Friday March 20th. Hopefully this will be the beginning of a life long love for veggies. Remember Popeye's wise words, "I am strong to the finish, 'cause I eats me spinach."
Imagine what Popey could achieve with fresh spinach!
Workout of the Day
Ax3-4; Hang Power Snatch x3 + OHS x3
B1. KB Walking Lunge x5 steps each leg, rest 30 sec
B2. DB Bent Over Row x5 each arm, rest 30 sec
C. Row 1k for time
A1. Handstand Walk progressions; 30 seconds
A2. Turkish Get Ups x2-3 each arm,
A3. Pistol Progressions x4-6 reps each leg
B. 1x through for time
800m run, rest 1 min
750m row, rest 1 min
400m run, rest 1 min
350m row, rest 1 min
200m run, rest 1 min
When I Kip You Kip We Kip
Skill clinics, have you been to any yet?
Skill clinics are a great way to get focused instruction on a movement that has a lot of technique to it. When we teach these movements in class we review the most important points as a group and try to give more specific feedback during the working portion of the workout. Sometimes this is all you need, you pick up the movement no problem. Sometimes there is a little something that is missing. Enter the Skill Clinics! Included in your membership, 1 hour of focused progressions on a specific movement. This is not a workout but, that doesn't mean it's easy. Working technique takes a lot of body control.
The next skill clinic is for the kipping pull-up. No matter where you are with your pull-up or how long you have been here, you can always begin practicing technique. Thursday March 19th at 6:30pm sign up here!
Maybe one day we will be like the Red Panda :)
Workout Of the Day
Deadlift x3 reps; 2020 tempo, working up in weight. [compare to previous 3RM]
B. 5 rounds for time;
10x Hand Release Push Ups
12x Slam Ball
A. 14 min Alt EMOM;
Even: Power Snatch x1 rep, working up in weight to a heavy single for the day.
Odd; 40 seconds shuttle run max reps
B. 10 min AMRAP; Ideally, first & last rounds are at the same pace.
It Just Keeps Getting Better
Despite cold temperatures, it really heated up in here on Friday night. We had over 50 athletes compete in Friday Night Lights and we are looking forward to the next few weeks!
So far we have raised almost $2,000 combined for PACE, Tyler’s Hope and the Youth Combine. This Friday we welcome Natalya Bannister, the PACE Executive Director and some of her students to speak at Friday Night Lights! This our chance to inspire some youngsters and show them what a great fitness community looks like.
PACE began as a community response to the realization that girls involved with the justice system were either being placed in boys programs or placed further into the system for their own protection. There were no effective alternatives. Started by Vicki Burke and guided by the research-based recommendations which called for gender responsive programming, PACE created a new alternative to institutionalization or incarceration.
The All-Stars will provide a keg this week in honor of St. Patricks Day. We will be accepting donations to PACE!
This Week’s Life Style Challenge
This week’s lifestyle challenge is to provide encourage to three other people in your life. This week and beyond, make celebration a more regular part of your relationships. Celebrate others’ victories, large and small-with a handwritten note, coffee together or delivered to their work, a congratulatory phone call or just a high-five
On March 27th we will have an after party to commemorate a successful Open season and celebrate all you have accomplished. So get ready to share a drink and some healthy snacks with us! We will also be joined by representatives from Tyler’s Hope.
First time Friday Night Lights participant, Courtney Toles representing for the Disco Ninjas!
Workout of the Day
10 min Alt EMOM;
A1. 3x Press +5x Push Press
A2. Double Under Practice for 30 seconds
B. 3 min AMRAP, rest 1 min x3
B1. Jump Rope Passes
B2. Wall Ball
B3. Row for Cal
A. 10 min Alt EMOM;
A1.Thruster x3 reps, working up in weight to a heavy daily set, from a rack
A2. Muscle Up Transitions +Dips; 5-7 reps
B. 7 min EMOM;
7x Thruster [100/65#]
20x Double Unders
C. 5 min AMRAP;
15x Wall Ball
20x Double Unders