CrossFit Gainesville- School Of Elite Fitness
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
Cheers to (decreased) performance!
Let's talk about adult beverages. Here are 5 facts that you may not already know about alcohol:
- Alcohol causes vasodilation which opens up your blood vessels and can cause increased swelling to your muscles and prolog recovery.
- Alcohol impairs chemical processes in the muscle causing problems with excitation and contraction which will cause a decrease in strength output even up to 12 hours later.
- Alcohol negatively alters chemical processes relating to metabolism and can cause decreased aerobic performance when consumed post workout.
- Because alcohol is considered a poison to your body many 'normal' digestive process are stopped in order to deal with the alcohol. Ever heard of beer gut, well it's more like forgotten food gut. Alcohol also inhibits the absorption of nutrients so having a few drinks with a healthy dinner? You are missing out!
- 5 or more drinks on one occasion can affect your brain and body for up to 3 days.
Now, all that said, drinking adult beverages is a part of life. The change that I want to encourage is that you change the way you think about it. Think of it like gambling. Is gambling ever a good idea? Something you should do every day? Probably not, and especially not if you lose! But, if you plan for it, on occasions it can be something enjoyable.
Cheers to the PVC! Who really needs an adult beverage? Not TJ!
Workout Of the Day
A. Double Under Skill instruction + Rowing technique
B. 6 min on, 2 min off x3 sets;
1. 50m Bumper plate run [25 out/25 back] + 100x Jump Rope Passes [any way]
2. 6x Russian KB Swing, 10x Sit Up
3. 6x Jumping Pull Up, 100m Run
A1. Muscle Up Progressions x3-5 reps
if can do muscle ups, work on them & efficiency
A2. 2KB Box Step Up x5, all non-dominant leg, then dominant leg
B. 4 rounds for max reps
1 min per station, rest 1 min after all 3 stations are complete
Row for Cal
Box Jump + Step Down
Reflections of a CFG member
Support and motivation are two of the main words you'll hear when asking a CrossFitter about his or her CrossFit community. I wholeheartedly agree. However, I also know we have a lot of very smart and very wise coaches and members. So I wanted to reflect on some of the things I've learned from many of them – and I found that I've learned an incredible amount. Below are just a few snippets. Feel free to add your own reflections and wisdom in the comments below (I know I'm barely scratching the surface).
Coach Aimee: attention to detail and quality of movement make an immense difference; the most basic movement can be improved and by extension improve YOU – just attend one of her classes!
Coach Miguel: 'Your shit is your shit' – referring to Olympic lifting technique; it's your own, OWN it!
Coach Matt: check your ego and reduce the weight! (Easy day? ;)
Coach Danielle – mastering the hollow rock position will get you far in improving most crossfit movements; 'stop attempting!' [muscle-ups] ;)
Coach Nick – clam shells; aside from oly lift tips, the person to see for a multitude of glute activation exercises, and detailed explanations there ofJ
Coach Adrien – humorous yet effective motivation to push past what I think I am capable of; "lift heavy shit - that is most important!"
Erin M – being able to CrossFit (be an athlete in general) should be viewed as a privilege; be excited about it! AlwaysJ
Mary K W. – you can't compare yourself [to the young'uns] (so true!)
Kelly G – you can modify any movement and look BAMF doing it. Perseverance, a bit of imagination, and fight get you where you want to be!
To the whole CFG community: Thank You!
CFG Gettin' Silly with it
Workout of the Day
Ax4; Back Squat; x5 reps; 40x1, rest 60-90 sec, working up in weight
B1. DB Bench Press x5, rest 30 sec
B2. DB Box Step Up x5 each leg, rest 30 sec
C. 5 min AMRAP; for turnover
5x kb walking lunge
5x wall ball
Ax4; Big Clean Complex
Unbroken; Squat cleans: High hang, below knee, floor
+Push Press [then repeat clean cycle]
+Push Jerk [then repeat clean cycle]
rest 3 min after every set, working up in weight
B. 5 rounds for time; [Cinco de Mayo WOD]
5x Power Clean [60% of 1RM]
5x Toes to bar