CrossFit Gainesville- School Of Elite Fitness
If you want something, it must become a priority and you must mobailze your resources to achieve it. You have to commit to your own success. When Katie Rubin shared her weight-loss success with me, I felt so inspired that I had to share it with you all. I also want to note that Katie constantly shows up to competitions and events to cheer on and support other athletes, even if she isn't participating. She is not only comitted to her own goals, but supports others as well. If you feel frustrated by the inability to lose weight or aren't sure where to start, read on!
"My story starts off like everyone else; I had a slow weight gain of 25 pounds over 3 years. I got to the point where I didn't want to buy another size up in my jeans so I decided to finally take action. I added running 3-4 times a week to my 2x a week at CrossFit and went 100% Paleo. The hard part was the execution of this plan since I HATE running and I love my food. That's why I enlisted my husband (Amir) and my small group of awesome friends. I told them my goals and they helped me keep to them. Every time I wanted to cheat or not run, they would give me encouragements to stay on track.
This adventure has made me realize many things about myself. Over the past 4 months, I have lost 17 pounds, ran my first 5K, decreased my mile run from 12 min/mile to 8:45min/mile and overall, I feel great. I don't hate running as much (I wouldn't say I love it yet), and I've seen strength and overall performance increases in class. I also feel more in tune with my body. I use to ignore what my body was telling me but since going Paleo, I realized many of the foods I use to eat caused me GI problems.
If you are struggling with your health goals, recruit your friends and coaches. I know I wouldn't have met my goals without them. I still have to buy new jeans, just 2 sizes smaller now ;)"
THANK YOU FOR SHARING KATIE!!!
Katie Rubin and Kelly Grogan cheering on the comp team!
Workout of the Day
A1. Romanian DL, @ 40X1, 4-6 reps x 3 sets, 1 min
A2. Floor Press @ 20X1, 4-5 reps x 3 sets, 1 min
Map - Singles
7 sets @ 75-80% effort:
30 sec Rowing
30 sec rest
30 sec Bear Crawls
30 sec rest
30 sec High Knee Jump Rops
30 sec Rest
A. Above Knee Power Snatch, quickly build to a heavy single
B. Front Squat @ 20X1, 4-3-2-1 reps, 2 min – start at 80% - no maxing/failing
C. 12:00 amrap:
3 TnG Power Cleans (185/115)
3 Wall Walks
What I Love About CFG's Versatility
We literally have ALL TYPES OF ATHLETES training at our gym. I love that about CrossFit Gainesville. We have runners, bikers, swimmers, soccer/softball/basketball players, triathletes, olympic weightlifters, law enforcement officers and weekend warriors. The list goes on and on. The great part about all them training at CFG is that they ALL continue to improve their fitness and use that to make them better at what really matters to them.
CrossFit Gainesville truly is an all-inclusive fitness program.
We can assist anyone, from a 1-on-1 client looking to regain basic functional capabilities all the way up to state championship weightlifters. We have the facility, we have the knowledge, and most importantly, we have the PASSION.
Even in my own life fitness journey CFG has helped me diversify and still continue to improve. Before I started CFG in January 2009 I was a ball sports guy. Football and Basketball was mostly all I knew. Since then I've completed physical tasks far outside of that scope and continue to set new Personal Records for myself. While I'll be the first to agree that specificity is absolutely necessary to achieving high levels of competitiveness in a sport, the general conditioning found within CrossFit training has helped me maintain an ideal body weight and level of overall stamina that I never experienced prior to '09.
Whether you are a current member of CFG, have a friend who's interested, or a passerby looking for a change, we have the answers for you. Figure out for yourself what you would like to accomplish physically and get started. Where there is a will, there is a way and CrossFit Gainesville is the best facility to help you get there.
*What has CFG helped you accomplish that you may have never thought possible before? Post thoughts to comments.
Workout of the Day
Day 1) Bend/Push+MAP Sets
A1. Deadlift @ 20X1, 4-5 reps x 3 sets, 2 min
A2.. Seated DB Press @ 20X1, 6-8 reps x 3 sets, 1 min
4 sets @ 75% aerobic effort:
10 Deadlifts (115/85)
10 Lateral Bar Burpees
rest 1:30 min b/t sets
Day 2 - Upper CP int+MAP Mixed (+cyclical 90 sec x 6-9 sets)
A1. Wtd. Pronated Pull-Ups @ 30X1, 3-4 reps x 3 sets, 1:30
A2. Wtd Dips @ 30X1, 4-5 reps x 3 sets, 1:30
5 sets @ high aerobic effort:
15 HR Push-Ups
rest 90 sec b/t rounds
November 11th is a day of respectful remembrance. Wherever you are and whatever you are doing, I encourage you to take a moment to reflect on the sacrifices made by many men, women and children who have given to our country. Nothing comes for free. The reach of impact that serving takes on a serviceman/woman and their family is farther than you could ever imagine.
Seek out and thank someone in the military, present or past. Take 10 minutes and crack open a history book or go online and read a little about our history and what the victories in WWI and WWII meant for the future of the US (our present day).
Strength Program kicks off at 6pm. Arrive at 5:45pm to warm up.
No open gym after 5:45pm
6:30 Performance Class will perform a Hero workout "DT". All are welcome (it does include Olympic Lifting)
Workout of the Day
MAP - low %. / high vol
35 min @ 75%
3k Row (buy in)
30 Russian KBS (44/26)
200ft Bear Crawls
Day 1 - Jerk Int + Clean Int + CP battery (Squat)
A. Push Press. Push Jerk. Split Jerk, 2.2.2 x 3 sets, 2min
B. Squat Clean Cluster, 1.1.1 x 5 sets, 2 min
C. 12 minute AMRAP:
Squat Snatch. OHS, 1.1 (155/95)
3 Walk In Box Jumps (36/30)