CrossFit Gainesville- School Of Elite Fitness
VARIETY – yet another way to healthify your diet
I cannot stress this one enough. Some think that if they want to eat healthy they must stick
to chicken breast and broccoli. I instead encourage you to try all types of proteins (meat—
especially grass fed animals and wild fish, but also tofu, and legumes), supergrains (quinoa,
amaranth, kamut), and some amazing exotic fruits and vegetables (crispy Asian pears are
delectable). If you're following the paleo diet or are sensitive to gluten you will have to be a bit
selective, but should and can still rely on various sources of nutrients within your diet's limits.
Variety assures that your body gets an adequate supply of necessary nutrients (vitamins,
minerals, fiber) without having to rely on extra supplements. It provides strong protection against
chronic diseases and allows your body to function at its best. One easy rule of thumb to follow:
the more colors you can fit into your weekly meals the better. Colors (provided they are natural)
= nutrients (and delicious flavors).
Of course, quality is just as important. So for those of you who like hard facts—check out the
ANDI (aggregate nutrient density index), which lists foods as calculated by nutrients/calorie and
can serve as a nice list to get you started. For those who prefer something less quantitative, just
know that colorful vegetables and herbs are crushing the index. And GREEN appears to be the
color of choice
Erik building single leg strength on Russian Step-ups!
Workout of the Day
A1. Deadlift cluster, 1.1.1 x 3 sets, 2 min
A2. Seated DB Press @ 20X1, 4-5 reps x 3 sets, 2 min
5 sets @ 75-80% aerobic effort:
7 TnG DL's (115/85)
7 Lateral Bar Burpees
rest 1:30 min b/t sets
LEnd 1 (90-120 sec)
5 sets @ high effort:
rest 6 minutes b/t sets
Youth Combine Support!
It brings me great pleasure to announce that with the help of our CFG community and Youth Combine we have provided 7 scholarships for deserving Gainesville kids to participate in Youth Combines after school fitness programs this month!
Youth Combine does a fantastic job of helping our youth gain an education in health and fitness, as well as create an environment for kids to be active, meet friends, stay out of trouble, and avoid poor choices after school.
To our CFG community and friends, thank you for participating and continuing to support our cause through Youth Combine and give kids the gift of fitness. Remember, for each check-in at CrossFit Gainesville using FaceBook you will help fund scholarships to Youth Combine programs. If we keep up this pace, it would make a world of difference to over 80 kids to be able to have access to fitness and new friendships for the first time!
To contribute as an individual, please visit Youth Combine's contribution page and learn more about this local non-for profit changing our town!
Andy and Evan on Wallballs!
Workout of the Day
A. Front Squats @ 20X1, 2-3 reps x 4 sets, 2min.
B1. Ring Rows @ 20X2, 5-6 reps x 3 sets, 1min.
B2. KB Romainian Deadlifts @ 30X1, 10-12 reps x 3 sets, 1min.
B3. HR Push-ups, 5-7 reps x 3 sets, 1min.
B4. 200m run x 3 sets, 1min.
Jerk Int + Clean Int + CP battery (Squat)
A. Power Jerk, quickly build to a quick single
B. Squat Clean & Split Jerk, 1 rep x 4 sets, 2 min - moderate weight
C. 30 reps for time:
Squat Cleans (225/155)
Healthy, Happy, and Productive
How much do you move at work? For most of us, the answer is not very much. Physical activity, and thus better health, results in higher employee satisfaction and overall productivity. Unfortunately, today’s traditional office environment doesn’t require a lot of getting up and moving around.
Local business leaders are finding creative ways to promote physical activity and improve workplace morale. During the last round of BootCamp, Fracture, a local company co-founded by CFG member Abhi Lokesh, sponsored two of its employees to go through our GetFit BootCamp. Fracture will sponsor another employee this time around.
1st Credit Union, lead by Tim Cannon and with support from Adrien Bottari, has taken up the charge and extended the opportunity to participate in BootCamp to all of its employees. As long as the employee completes the program, 1st Credit Union will foot the bill.
CFG applauds these business leader's efforts to encourage healthier lives for their employees and invites other business owners to do the same!
NEXT BOOTCAMP STARTS OCTOBER 13th!!!
The GetFit Bootcamp is a great way to get fit while having fun in a supportive atmosphere. Being surrounded by like-minded and motivated people makes all the difference in staying consistent with training.
Learn more about our GetFit Bootcamp here.
Fracture Employee Herb Jones crushing his re-test at the end of GetFit Bootcamp 3.0
Workout of the Day
A. Back Squat @ 30X1, 3-4 reps x 3 sets, 2 min
B1. Supinated pull-up @ 20X1, 5-6 reps x 3 sets 1min. (add weight as needed)
B2. DB Single Leg Deadlift @ 30X1,10-12 reps x 3 sets, 1min.
B3. Clapping push-ups, AMRAP x 3 sets, 1min.
A. Hang Snatch, build to a heavy double - no dropping bar b/t reps
B. Front Squat @ 20X1, 2 reps x 4 sets, 2 min
C. 10 Rounds For Time:
3 x HSPU to 4” depth
1 x Muscle Snatch - tough weight