CrossFit Gainesville- School Of Elite Fitness
LIV Athletic | Personal Training
Since releasing the new company brand Liv Athletic, I've been getting more questions about what we want to achieve with the newest training facility. So... Lets start from the top! Currently Liv Athletic will offer CrossFit, FitCamp, Kids, and Personal Training. The newest addition, Personal Training, has multiple avenues for helping our clients reach their goals.
What we offer:
Introductory lifestyle, health, and fitness goal consultation
Structural balance testing, capacity and movement screening
Individualized program design
Ongoing support, training insights, and technique coaching
Build Lean Muscle
Address Muscle Dysfunction
Correct Movement Deficiency
Increase Muscle Coordination
Develop Sport Function
Workout of the Day
Ax4; Hang Power Clean x4-5, rest 60 sec
B. 3 Rounds for time;
15x Russian KB Swings
12x Box Step Overs
A1. Close Grip Bench Press x5 reps; 40x1, rest 30 sec
A2. Pistols/pistol progressions x5 each leg for quality;
B. 45 sec on, 15 sec off x3 rounds [aerobic muscle endurance]
Ring Push Ups
Overhead Walking Lunge Steps
Row for Cal
-score is total reps
BEGINNER'S TIPS TO MEDITATION
A couple of months ago, in the middle of a stressful and overwhelming semester, I decided to start meditating. It boasts of many benefits, increased zen being at the forefront, so it was just what I needed. My first sitting, on a Sunday morning, went surprisingly well. I put in a full 10 minutes and it seemed to breeze by. However, when I repeated the process the next evening, as my mind buzzed with tasks and worries, the result was anything but relaxing. So maybe squeezing meditation in when I already feel days behind on work is not the best way to start practicing.
I resumed about three weeks ago, to see if a less cluttered mind might lead to a more rewarding meditation attempt – so that I might be well practiced by the time another overwhelming period comes along. I went with the simplest instructions I was able to find (see full article here: http://goodlifezen.com/how-to-start-meditating-ten-important-tips/)
1. Find a quiet spot and a comfortable position. I love sitting out on my porch and feeling at least slightly part of nature (rather than part of my home's AC system). Feel free to experiment with sitting vs. lying down.
2. Set an alarm for 3,5, 10, or any amount of minutes you think you can manage at the start. I find that I need the first couple of minutes just to settle my mind and be able to begin focusing on my breath (step # 4 below), Also, with a slightly longer time period, my perfectionist side feels like I have a better chance of properly concentrating through at least part of the practice. Whatever time period you choose, make sure it is time you have set aside and not time you are trying to squeeze in. The latter is just likely to lead to a to-do list in your mind as you move through steps 3 and 4.
3. Many recommend that you meditate with your eyes open and a soft gaze. I however found my eyes getting dry and my kitties and the surroundings too distracting. Closing my eyes allows better concentration and a euphoric and peaceful feeling when I open them once my alarm goes off. Try each and go with what works for you.
4. Try focusing on your breath. Don't adjust your breathing. Breathe normally, but do your best to simply pay attention to your inhale and exhale. I also found it effective to count my breaths in fours: 1, 2, 3, 4, and begin again at 1. This allows you to catch your mind wondering. If you find yourself counting to 10 or 20, simply return to 1 and start again.
I have yet to get through a full session without my mind wondering – actually I find it hard to get through three counts of 4 without some thoughts invading. That's OK. I consider meditation to be effortless effort. Effortless because your mind must be relaxed and not straining, but effort because concentration takes practice and work. It's not an easy combination to achieve, but a great one to strive for.
So why do I keep returning to these 10 minutes sessions? Well, while stress did not magically disappear from my life there are a few slight changes that I've begun to notice. 1) I'm much more aware of how tense my mind and face are throughout the day. From time to time I'll actually think about releasing the tension in my forehead which is surprisingly relaxing. 2) I prefer meditating in the morning, once I've gotten everything ready for work. Devoting 10 quiet minutes to the start of my day, helps me set a much more positive mindset than the hurried perspective I've been so used to. 3) I remember a coworker once commenting that she didn't have to look up from her desk when I was coming to know it was me, because my stride was always so uniquely quick. So here's an odd one, I seem to walk slower. And finally 4) I really enjoy the 10 minutes of quiet me time. I like feeling all the tension clearing from my face, and welcome the challenge of sharpening my mind's ability to focus. It always leads me to end each session with a smileJ
I wholeheartedly recommend that you also give it a try.
Adrien and Gene have their comfortable positions down!
Workout of the Day
Ax4. Deadlift x5; 3030, rest 90 sec
B. 1 min on, 1 min off x3; double unders for reps
C. 1k row for time;
A. Split Jerk; 3 reps every 2 min for 10 min, working up to about 70%
B. One set every 2 min for 8 min;
12x Strict Press @50% of 1RM - move the bar quickly
C. “Annie” for time;
50-40-30-20-10, reps for time
Swamp Challenge Recap
We had an awesome experience yesterday at the Austin Carry Forrest for the 6th Annual Swamp Challenge! Teams of 2 athletes forged their way through the 3 mile scenic trek as they hurdled hay, high stepped tires, partner sled dragged, fireman's carry, and potato sack raced to the finish. It was also impressive to see the mental challenges like sudoku, barbell math problems, and puzzle games give our teams a run for their money, if you know what I mean.
Did you know that the physical and mental challenges that the Swamp Challenge teams faced have a resemblance to military training? Ask a registered participant about there experience...
It's our goal every year to surprise and delight our athletes so I want to pay a special appreciation to our sponsors who helped us make it all happen. If you haven't heard of these company's or done business with one of them, know that we give our highest recommendation and encourage you to trust them with your business should you have the need.
1st Credit Union of Gainesville
Bodies in Balance
University Sports Massage
Aesthetic Print and Design
RX Smart Gear
Eat the 80
Southeast Car Agency
Workout of the Day
20 min AMRAP;
5x Pull Up/ring row
10x Push up
15x air squat
A1. Back Squat x3 reps; working up in weight, heavy but not to failure; rest 30 sec
A2. Muscle Up progression/muscle ups x4-6 reps, rest 60-90 sec;
B. 6 sets for time;
12x Wall Ball Unbroken
8x Pull Ups;
adv; unbroken each set + Ctb Pull Ups;