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  • Energizing and Supportive Community
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CrossFit Gainesville- School Of Elite Fitness

Great weekend for CFG!

It was a special weekend for many of our athletes who participated in the 2014 Crush Games in Ft. Lauderdale. Many were experiencing competition go the first time, while others were learning where their training stacked up against athletes from all over the country.

The lesson in competition learned carries over to the gym in many ways. No matter where your fitness is at, your goals and desires to change must be purposefully and drive you to see yourself better then yesterday!

Have a great Monday and train hard, train smart!


Aimee and Jess after a full weekend of competitive fitness!

Workout of the Day

Health

Upper Pull/SL Lung+Upper Push/Bend

A1. Wtd. Pronated Pull-Up @ 30X1, 3-4 reps x 4 sets, 1 min
A2. Front Rack Walking Lung @ 10X1, 10/leg x 4 sets, 1 min – take from ground
B1. Bar Dips, AMRAP (-3) x 3 sets, 30 sec
B2. KBS, 20-25 reps x 3 sets, 30 sec

Performance

A. Back Squat @ 20X1, 5-5-5, 3 min - all tough sets
B. Squat Clean & Jerk, 1 rep @ 85% 1RM per min x 5 min
C. 10 minutes of:
Odd: 5-10 C2B Pull-Ups
Even: 3-6 Strict HSPU

 

Fish Oil 101

Pre-order yours in the pro-shop!!!

Omega-3's: Reduced inflammation, triglyceride levels and risk of heart disease and improved blood flow and brain function.

Other benefits of Omega-3's include:

* Increased Protein Synthesis & Fat Loss
* Decreased Protein Breakdown
* Improved Insulin Sensitivity
* Improved Nutrient Delivery to Cells
* Increased Metabolic Rate
* Increased Immune System Function

Quick facts and tips regarding fish oil:

Dosage: In studies related to muscle growth and fat loss and reduced inflammation, participants took 3-4 grams of EPA/ DHA per day. That is 3-4g of EPA/ DHA, not total Fish Oil. The actual Omega-3 content in most pills is 20%-60% and required 6-10 pills to reach a therapeutic dosage (3-4 grams). SFH Fish oil has over 3.1 grams per teaspoon with the option for 1,000 IU of added Vitamin D3.

Essential vs. Non-Essential: Omega-3 and -6 are both essential fatty acids, meaning that they are not produced by the body and must be obtained through food/ supplements. Omega-6 does not need to be supplemented due to the abundance found in today's diet. Omega-9 is a non-essential fatty acid and is produced by our bodies.

Sources: There are very few Omega-3 sources, the best being wild-caught, cold-water fish like anchovy, sardines, herring and mackerel. Flax chia, hemp and echium are not viable sources as they are primarily ALA. Only a very small percentage of ALA is converted to EPA/DHA.

Pssssttttt...Take your fish oil!!!  Pas it on!!

 

Workout of the Day

Health

A1. Front Squat @ 40X1, 3-4 reps x 3 sets, 1 min
A2.  Supinated Pull-Ups, 3-5 reps x 3 sets, 1 min
B1. Sumo DL @ 20X1, 8-10 reps x 3 sets, 1 min
B2. Push-Ups @ 30X1, AMRAP x 3 sets, 1 min
 
Performance
 
A. Split Jerk, build to a tough single
B. Deadlift, build to a heavy single
C. 21-15-9 for time
Right Leg Russian Step ups, box @ knee (45/35)
Left Leg Russian Step Ups, box @ knee (45/35)

Sponsor A Healthier Community!

We would like to offer our sponsorship opportunities to company's that support helping athletes perform, recover, or improve their active lifestyles.  CrossFit Gainesville is excited to offer 3 sponsorship opportunities to help create an amazing experience for our participants of the Whole Life Challenge!  

We believe that the Whole Life Challenge will bring people together in the Gainesville Community and family/friends throughout the country focused on a better life and better health!  WLC Participants will join our team of athletes to support one another and accomplish their transformations with the help of our expert coaches.  

Please recommend or refer a company that could benefit from joining our Whole Life Challege and community of athletes!

All inquiries and referrals can be sent to This email address is being protected from spambots. You need JavaScript enabled to view it.

William on box jumps!

Workout of the Day

Health and Performance

Recommended Rest Day
-or-
"Daniel"
50 Kipping Pull-ups
400m Run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400m Run
50 Kipping Pull-ups

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Contact Us

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

Email:
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