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CrossFit Gainesville- School Of Elite Fitness

Awesome Upcoming Seminar!

I'm excited to announce that we'll be having Nicole Marchand, Registered Dietitian, speak to a small group of 15 registered clients about nutrition. Nutrition and meal planning can be a scary and confusing topic in health. Many people are simply guessing on the best types of foods to fuel their body's. Are you unsure of what's the right number of meals a day to eat?  Do you know your average energy expenditure and how to choose the right foods to gain muscle or lose fat?  Sound familiar?

We chose to limit the attendance to a small group seminar to provide personal feedback and actionable steps that will have real influence on your nutrition and health.

At our upcoming Food Is Fuel Seminar, we'll be answering the questions you want to know about high performance foods, calorie restriction and fat loss, meal planning, lean muscle gaining,etc.

Secure your spot today at- https://crossfitgainesville.sites.zenplanner.com/event.cfm?eventId=E380C444-15FE-4311-8E0C-6419B32E8C02

Date: February 7th at 11:30-1:30pm.
Guest Speaker: Nicole Marchand, MS, RD, LD/N
Attendance: Open to both members and non-members
Cost: CFG Member $30/non $45

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Workout of the Day

Health

A. Hang Power Snatch Progressions
+light work sets of 4-5 sets of 5 reps, rest 60 sec after each set

B. Full tabata at each station; rest 1 min to rotate;
1. DB Power Snatch
2. Sit Ups
3. Row for Cal

Performance

A. One set every 60 sec for 12 min; 1x hang Power clean + 1 Power clean; Unbroken;
load; 50%, 60%, 70%, 75-80% for all remaining sets [based off 1RM clean]

B. 5 min AMRAP; rest 2 min, 5 min AMRAP; start at either station
AMRAP #1; 10x Power Clean +12x Box Jump [to games standards]

AMRAP #2; 10x Toes to Bar; F; Sit Ups + 12x burpee + bar touch.

Build on last week's progression - we're shortening time on the work sets for part A

Time to Rock the Open

The Open is not just a competition- it is a time for camaraderie and pushing yourself in a way you usually might not. The truth is we are all better together and isn't that why we are here? If we wanted to do our own thing and not support one another, we would of never left the confines of the Globo gym. But, we know something they don't!

We are STRONGER together!!! We have seen many members hit PRs over the years simply by participating in the Open workouts. We have seen people get their first muscle-up, first chest to bar pull-ups, and hit snatch PRs among others. Don't miss out on this opportunity.

CrossFit Gainesville hosts the open competition each year and this year, Friday Night Lights will be better than ever!


-Each primary coach will draft a team of athletes who will compete for points...and stay tuned because points are not just for doing well in the workouts!
-Fundraising for local Non-profits
-Door prizes
-Music
-Intermission entertainment...Who want's to see Miguel break it down?
-SO MUCH MORE!

Don't do the Open and FNL for yourself but because your fellow CFG members need you there! And... I am sure they will return the favor!

Friday Night Lights Registration

You must register by February 4th to receive a T-shirt!!!!

Mike Timmes during Friday Night Lights 2014

Health

10 min Alt EMOM; 
A1. Front Squat x5; 2 second pause in bottom every rep
A2. Weighted Negatives pull ups x5
 
Bx5
10x KB Front Squat
9x Hand Release Push Ups
8x Kipping/Jumping Pull UPs
rest 1 min
 
Performance
A. Hang Squat Clean Thruster;
1 rep every minute for 12 min

B. Max rep unbroken thrusters @2/3 of A.

C. 10-8-6-4-2, reps for time
Thrusters 100#/65#
CtB Pull Ups

Healthy Competition

On the tail end of a fun competition in Miami and just weeks away from the CrossFit Open, I started thinking about the concept of competition and why I like to compete. While winning feels great, those feelings of happiness and elation don't last too long. So if you are pushing yourself hard in class, doing your extra work, and making sacrifices to be better at your sport just to win, you may be in for some disappointment. Here are a few of my own thoughts and conclusions about competition.

Keep the focus on building a better version of yourself, not on comparing yourself to others. Sure, it is fun to see where you stack up on a larger scale. Approach your training with a drive to improve and perform your best.
Focus on celebrating your own wins, not being discouraged by someone else's. Just because Rich can snatch 300lbs doesn't make your 10lb Snatch PR any less sweet. Don't compare your beginning to someone else's end. Then refer back to number 1. Keep the focus on building a better you.
Be open to the experience. Be open to lose and learn, be open to win and learn, be open to the highs and the lows and take it all in. This will ensure positive feelings about your competition as well as growth as an athlete and a person.

Finally, competing builds community. It is a great feeling to have the support of your community when you are giving your 100%. It takes guts to show your hand and play your best cards. Having the hugs, cheers, and encouragement from others is a feeling akin to no other.

So whether you are just starting out or a seasoned CrossFitter, think about participating in the Open this year. For the first time ever, they have a scaled division so that you can safely compete against others at your level. I am very much looking forward to cheering you all on, celebrating your success and learning from your challenges.

Erin Moynihan displaying her competitive spirit.

 

Workout of the Day

Health

Pre-Skill; Rowing Technique + 2x 150m Row 
Skill; Strict Press: 4x5 
WOD: Tabata at each station
 
Rest 30 seconds to rotate
 
1. DB Push Press
2. Sit Ups
3. Row for Cal
 
Performance
 
Ax3. Rowing
Row 250m hard, rest 3 min

B. 15 min cap
3 rounds for time
15x Deadlift [185/115]
15x Burpee over bar

rest 2 min;
30x Man Makers for time

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Contact Us

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

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