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CrossFit Gainesville- School Of Elite Fitness

Take a Deep Breath

You are likely stressed about something. Whether it is emotional stress or exercise induced stress, your body works hard to process it all. This stress can manifest in your body in several different ways. Right now, take a deep breath and do a body scan. How are you sitting/standing? Is your breath shallow or deep? Are your shoulders driven up into your ears or slouched forward?

For our final Lifestyle Challenge, we implore you to spend just one hour next week de-stressing and tapping into your parasympathetic nervous system. This might look like 10-15 minutes each day, or a one hour session. You might take a restorative yoga class (yoga as exercise, power yoga etc doesn't count here), practice meditation, get a relaxing massage, or spend time on gentle self- care (foam rolling, Epsom salt bath, becoming one with your tennis ball).

No matter what you do, the focus should be on body posture, breathing, and quieting your mind. So, Mary K. Wimsett, you are not allowed to read your book on your Kindle OR listen to a podcast while doing your yoga practice.

Start small. Perhaps you shut your door to your office just after lunch, lights off, and set a five minute timer. Your task for those five minutes is to sit tall, or lay in corpse pose and breathe deeply. That it is. Just a few minutes to bring awareness and calm to your body. A few minutes goes a long way to reducing stress, injury, and improving overall quality of life.

For more information on the physiological response to stress and ways to counter stress read this article by Harvard Health Publications.

Check out My Yoga Connection for some restoritive Yoga Classes next week.  Try "Healing Vibrations,"  "Yin Yoga," "Gentle Flow," or "Restorative Hatha."

Coach Adrien chilling after 15.3


Workout of the Day


A; 12 min alt EMOM
A1. Negative Pull Ups, weighted if possible x3-5 reps slowly
A2. Double Under technique; 30 seconds
A3. Back Extension x10-12 reps w/1 second hold at top extension
B. 5 Rounds for time; 
200m run
12x Russian KB Swings
9x Jumping Pull Ups
Ax6. Run 200m, rest 45 sec after each
B. 10 min EMOM; 
B1. Hang Power Snatch x3,  working up to about 70% of 1RM
B2. Handstand Hold x20 sec cumulative
C. Finish with 20x Alt Turkish Get Ups

Are you using your fitness?

I don't mean in the gym, I mean in life.

Spring has sprung in Florida, at least for now, and there are tons of things to do! Take some time, grab some friends, and head outside! Try out a round of Disc Golf, rent a kayak, bike the Hawthorne Trail, get a group together for some ultimate laser tag, or something as simple as going for a walk! Talk about your plans in the gym and be sure to invite your fellow CFG-ers and coaches. Ultimately, we are all here so that we can live a full, happy, and active life! Don't let yourself be sucked inside when it's so nice outside!


Coach Danielle having some fun outside the gym!

Workout Of the Day


Ax4-5 sets; 2x Hang Power Clean + 2x Power Clean
Rest 60-90 sec after each set

Rowing technique

B. 3 rounds; 1 min per station, rest 1 min after all 3 stations are complete

2 DB Hang Power Clean
Sit Ups/Lemon Squeezers
Row for Cal


Ax4; Strict Chin Up x5, rest 30 sec

B. For time x2, rest 5 min between sets
Row 40 Cal
30x KB Swing
20x DB Shoulder to Overhead
10x CtB Pull Up

Rest 5 min, repeat - match scores from set 1 & set 2

The Stakes are High!

All right All-Stars, Disco Ninjas, Mighty Mights and their supporters.  It is go time.  This Friday we will award 100 points to the team with the most fans at Friday Night Lights!  Your fans should show their support by wearing your team colors.  Matt Nations, our appointed Spirit Master, will judge a cheer contest for the fans around 6:30pm. 
Let’s see who can draw the biggest crowd and gain 100 bonus points for their team!

Rosie Wimsett has Team Spirit!


Workout of the Day


Ax4; Front Squat + Push Press; working up in weight for technique, rest 90 sec after each
5x Front Squat + 5x Push Press [all 5 fsq, then all 5 ppr] working up in weight

B. 4 min on, 2 min off x3 

B1. 5x DB Thruster, 5x Burpee
B2. 4x Box Step Over, 4x Burpee
B3. 3x hanging knee raises/t2b, 3x Burpee


A.Front Squat + Split Jerk;
one rep every 90 sec for 12 min

B. Thruster + Burpee EMOM; 10 min
From the ground; Every minute for 10 min;
7x Thruster, 7x Burpee, rest remaining time (100/65)

C. 40x Burpee Box Jump Over for time [5 min cap]

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CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
Phone: 352-215-8609.

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