Self Myofascial Release

Self Myofascial Release if a form of soft tissue therapy used to treat pain and the restriction of motion.  Trigger points or muscle areas painful to the touch are targeted in an effort to increase blood circulation, relax tough or knotted muscle tissue, and stimulate the stretch reflex of the muscles.  Using foam rollers, sports balls, PVC pipes, knuckles, elbows, fingers, etc; your goals is to target your trigger points and promote change to the areas of connective tissue that can often become inflamed or knotted from activity.  I once read "Pain is weakness leaving the body", just keep that in mind through out these exercises.  I can see the excitement in you already...  So, with the goal of reduced muscle tension and increased range of motion in mind, let's get to work! 

Spend 1-2 minutes with the tool of your choice identifying trigger point areas
Once found, spend about 1 min. over the area of sensitivity or mild pain
Emphasize a strong core for stabilization
Keep breathing controlled to minimize discomfort

Frankenstein Walk

Workout of the Day

Power Clean (3-3-3)

-Rest-

Ring Row
Strict Pull-Ups (even # only)
Push-Ups

10,9,8,7,6,5,4,3,2,1 For Time:

Community

Where would the fun be with out each and everyone of you?  It's truly an amazing experience to feel the presence of so many dedicated people.  No matter your goals and aspirations, the energy and enthusiasm you bring is undeniable.  Haven't felt it?  Well, join the fun by trying out a few events, hit a group run, or challenge others to a workout... Keep it coming!

July 4th Melon Run

Workout of the Day

5 Burpees
7 hang Squat Cleans (95/65)
9 Ring Dips
200m Run

You vs the Elite...

The 2010 CrossFit Games are approaching fast to their July 16th-18th start date and without out any doubt will showcase the worlds fittest athletes!  So just how fit are we talking, and no exaggerations please.  Well, as you wish, take a magnifying glass to your favorite athletes and competitors and see how you stack up against the worlds elite.  The top Men and Women will be duking it out for the grand prize of $25,000 and the Title of Worlds Fittest Athlete.  Can't make it to the competition in L.A., don't worry!  Bookmark the live feed here...

Rick knocking nearly 10 min. off his previous 5K time!

Workout of the Day

Hang Power Snatch (95/65)
OH Squats  (95/65)
KB Swings (70/53)
21-15-9 For Time:

CrossFit Gainesville's Obstacle Course Challenge!

The CrossFit Gainesville Obstacle Challenge is fast approaching, will you be ready to take it down?  If so, sign your team up today!

You and a teammate kick off your obstacle course challenge with a 2K alternating Row and then it’s on to 100 total team box jumps. After finishing, follow the path into Ben Hill Griffin Stadium to complete a full lap around Florida Field. When completed your team funnels into a weighted inclined hike to the top of the town. Carry your plates back down to solid ground and get started on a few challenging zig-zag routes through the UF end zone bleachers. Then make your way back out of the stadium for 100 burpees that are sure give you a gut check. Catch your breath for a few seconds, dig deep and crawl and wheel barrel your team to the finish across the stadium lawn!

Supermans

Workout of the Day

9 Wall Ball
12 Push-Ups
15 Double Unders

10 Rounds For Time:

Happy 4th of July!

Enjoy your weekend fun! Plenty of events and activities going on, so dive in and stay on top of your fitness... Monday classes are scheduled as usual.

Summer on OH Squats

Workout of the Day

20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Squats

4 Rounds for Time:
3 min. Rest between Rounds: