CrossFit Gainesville- School Of Elite Fitness
We'd like to invite our members, friends, and families to our Thanksgiving Celebration workout. The workout will be group oriented and fun for all fitness levels. Please join us on Tuesday, November 25th at 6pm.
Wednesday 11/26: 5:30am, 6:30am, 10am classes only
Thursday 11/27: Closed
Friday 11/28: Closed
Workout of the Day
Ax4. Alternating EMOM for 10 min
A1. Hang Power Clean x4
A2. Push Ups x10-12 reps, for form
Bx4 Sets, high effort [90%]: 100m Sprint +8x Burpees, rest 60 sec
rest 2-3 min to transition, then
Cx4: 100m Row, rest 60 sec
A. Back Squat 5 sets x 3@30x2, working up in weight to a heavy set of 3 at tempo, heavier than previous week
rest 2 min
B Press 5 reps, working up in weight
rest 90 seconds
C. 8 min AMRAP;
10x DB Push Press
10x Alt Leg Pistol
10x Toes to Bar
Would you put low octane fuel in your Ferrarie?
No!!! Because you want to take care of it and keep it running smoothly. Treat your body like a Ferrarie and fill up with high quality fuel.
Our bodies demand to be fed in order to function and produce energy. The reality of our busy lives often means we can't have whole foods throughout the entire day.
So, I've been spending a little more time reading and reaching out to the companies that provide nutritional supplements. The more I read, the more I started to get excited about some of Stronger Healthier Faster's products. I don't want to get long-winded here, so I'll focus on just one product today: SFH Fuel.
Here are the basics about what, how, who, when on Fuel.
What: Pure Whey + Coconut MCTs (Medium Chain Triglycerides) + Apple Pectin Powder
How it works: Fuel drives energy, helps build lean muscle, and increases satiety.
The magic in this product is in the MCT's. MCT's give you a great energy boost and leave you feeling full longer! Here is how:
According to a recent article published by the NYU Langone Medical Center, MCTs are fats that are easily digested. Most fats are broken down in the intestine, processed and then transported in the blood. But, your body absorbs MCT's intact and the can be used directly for energy.
Every body can benefit from SFH Fuel. It is safe for pregnant and nursing mothers too!
When: Anytime you need some energy, but don't have healthy whole-food options! For example if you workout in the morning and don't have time or like to eat before a workout or if you have a gap between meals and your evening workout, Fuel can help give you the energy you need to optimize your performance.
It is also great as a snack between meals.
Up with the sun, Erin and Stefan getting their AM workout started!
Workout of the Day
Ax4. Hang Power Snatch Tech x4
B1. RDL x8; 2020, r; 30 sec
B2. DB Bench Press x10; 31x1, rest 1 min
C. 21-15-9, reps for time
KB Swings [russian or overhead]
10 min Alt EMOM;
A1. Front Squat x3; working up in weight
A2. Dips x5 (strict)
B. 5 min on, 2 min off x3 sets
5x DB Push Press [challenging, but should be unbroken]
5x Box Jumps + Step Down
8x Front Squat [from ground] @40% of heaviest A
50m Farmers Walk
Shuttle Run x5 [5m out, 5m back] + 5x Dips
Earlier this week, Nicole mentioned that one WLC task was to list three things that you are grateful for each day. With Thanksgiving next week, I thought I would express my gratitude to the CFG community!
Here are my top three:
1. Dedicated Members: I have never been surrounded by a group of people more dedicated to improving their health. Despite setbacks, aches, minor pains, and other life challenges, you all keep coming in and working hard. Each time you make a change, improve, and get excited about your fitness, you inspire me and make this a very rewarding vocation.
2. Involved Community: You guys run races, encourage your fellow CFGers to take on new challenges and support our efforts to bring the community together. I can't thank you all enough for your continued support!
3. A Kick- Ass Team: Sometimes I can't contain my excitement for the professional and fantabulous staff we have and new coaches stepping up. Their passion, hard work, and enthusiasm make this an exciting place to be!!
We hope you will join us next Tuesday at 6pm for a fun Thanksgiving WOD! We will even "say Grace"... hint hint.
Lisa and Andy Ingram come out to support just about every event we do at CFG!
Workout of the Day
A. Front Squat x5-7 reps; 21x1, rest 90 sec after each
B. 3 min on, 1 min off x4 sets
1&3: 7x KB Front Squat + 50m uneven farmers walk [25m r/25mL]
2&4: 7x DB/KB Push Press + 7x DB/KB Overhead Walking Lunge [just holding the object overhead]
A. Handstand work, 5 min-10 min
work on positioning - against wall, or freestanding
Bx5; Deadlift x5 reps; touch & go - rest 2 min after every set, working up in weight
10 min clock, counting down;
Row 2k, in remaining time, perform as many burpees as possible