CrossFit Gainesville- School Of Elite Fitness
Meet Michael Sneeden!
Name: Michael Sneeden
Hometown: Cape Coral, Florida
Profession: Telecommunications-Production Senior at UF
When did you first start training at Crossfit Gainesville? Mid-August
Tell us about your sports & fitness background: I played soccer and tennis growing up, but stopped playing once I found music. I joined the marching band in high school, and besides playing ultimate frisbee every now and then, I was basically stagnant. Truth be told, the reason I started lifting weights was to get the attention of a girl (our two year anniversary is coming up). That was freshman year of college, and I've been consistent ever since.
How did you first get exposed to CrossFit? I saw the Games on TV at some point last year and was hooked. I've watched, without exaggeration, at least 2000-3000 CrossFit videos on YouTube since then.
What was your first workout and how did it go? How did you feel after? The first that I can remember was a baseline: 21-15-9 of wall balls (pretty sure I used a 14), KB swings (up to eye level), with a 200m run in-between. I was on the floor gasping for air, wondering how I could've gotten that sweaty in 8 minutes.
Favorite Workout: Deadlift!
Least Favorite Workout: Anything with running (but I'm gonna squash that).
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I love my CrossFit body! Before, it was always bulk, cut, bulk, cut and so on. I was always unhappy with either how doughy and strong, or conditioned and weak I was. Being lean and strong is a welcome change that translates to any other recreational sport I play in my free time.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? It's definitely improved my work ethic and organization. In the same way that CrossFit forms your body to be well-rounded, I wanted my mindset and attitude to match.
Please share with us any favorite CrossFit / CFG moments: My favorite moment so far was the CFG vs. Ark throwdown. It was my first of many competitions to come. All the ass-kicking and sportsmanship was truly inspiring.
Any advice for people just getting started or new to CrossFit? Two things: 1) If your effort and nutrition are on point, there's no way this stuff won't work, so stick with it. 2) Have fun. CrossFit is anything but boring so you might as well enjoy yourself while you crush that weight.
Michael at CFG vs Ark Scrimmage!
Workout of the Day
MAP - low %. / high vol
W/Partner @ 75% effort (switch when runner returns)
Rest 5 min
30 minutes @ 75%
1000 m row
15 air squats
Day 3) MAP Mulit (3:3-5:5)
10 Rounds of:
6 KBS (70/53)
8 Wall Balls (20/14)
It's back! We'll be hosting another Halloween themed workout this Wednesday at 6:30pm! The regular Performance class will be replaced with a fun and challenging partner workout.
*This is a FREE class to CFG members. It doesn't count toward your weekly. Bring friends!
*Costumes are necessary! You don't have to turn into Edward Scissor Hands but be festive and make an attempt at an outfit.
*This year's theme.... BE WARE OF WEREWOLFS
Workout of the Day
A. Back Squat @ 50X1, 2 reps x 3 sets, 2 min
B1. Negative pro. Pull-Up cluster @ 50J1, 1.1.1 x 3 sets, 2 min
B2. Side Plank Holds, 30 sec/side x 3 sets, 2 min
10 minutes of:
6 KBS (44/26)
8 Wall Balls (14/10)
Day 2) LEnd 1 (90-120 sec)
For Time: 3 cycles at each bar
10 Power Clean
10 Bar Hop Burpees
Men - (155/135/115)
Women - (100/90/80)
A Higher Calling
This past weekend's Barbells For Boobs event was a smashing success. As a participant it was great to see so many people from our CFG community and friends from other gyms come together to support such a great cause. As a team, we raised over $12,000 dollars and provided more than 140 mammograms for people who otherwise would go without. Great job everyone!
A few highlights for me were our guest speaker, Tarsha and her powerful story of surviing cancer. Another was the workout itself. It's short and intense and that lends for a lot of excitement as people grind out the reps as fast as possible. Many PR's were hit and the feeling of being around good friends and awesome athletes was as powerful as ever. I'm grateful for you all every day.
Bill Van Dyke
Workout of the Day
Bend/Push(v)+MAP Sets IGT
A. Standing Good Mornings @ 20x2, 5 reps X 3 sets, 90 sec
B1. Press @22X1, 3-4 reps X 3 sets, 90 sec
B2. Plank Hold Cluster 20.20 X 3 sets, 90 sec
4 sets @ 75%
30 sec bear crawls
200 m run
--rest 90 sec btwn ea set--
Day 1) Jerk Int + Clean Int + CP battery (Squat)
A) Clean & Jerk, build to a 1RM
B) 15 minutes of:
7 Box Jumps (30/24)
5 Squat Cleans (205/115)
3 Strict HSPU