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CrossFit Gainesville- School Of Elite Fitness

Train your Mind, Train your Body, Train your Soul!

Ever hit a point in a workout where it felt like your body is totally shutting down? Most of us have. Now let me ask you another question. Do you think that sensation is really your body shutting down or your mind? If you said your mind then ding, ding, ding you are correct! The human body is very good at avoiding pain, that's why when we put our bodies in uncomfortable situations we try anything we can to get back into our comfort zone.

Mental toughness is something that people aren't born with. It is acquired after tedious attempts of sustaining time outside of your comfort zone. In training, this means more reps, heavier weight, faster times, and overall physical ability. You must learn to get comfortable in fatigue and embrace the pain that exercise presents.

Everybody has different individual pain thresholds, so it may be harder for others to push past that initial shock phase. However, the key to mental training is being positive no matter what. No matter how hard it is. The first mistake people make when they reach that point is to say "I can't". Firstly of all "can't" is the worst word in the dictionary and it should never be used when describing one's ability. Secondly, you have just predetermined failure by saying that and embedding a "loser" mentality in your head at the most critical time.

Pushing your limits under the supervision of a qualified coac, trains your body and mind to adapt to the stress being presented so you will be mentally and physically prepared to complete the task at hand.

In conclusion, I am not saying you don't need to listen to your body and push yourself so hard to where you get rhabdo or tear a muscle. I just think we as humans are very resilient, and our bodies mold depending on that resiliency and perseverance. Mental toughness doesn't just show in training but life in general. I think sometimes we set ourselves up short for what we are capable of all because of a mental block.

So next time you are at that critical time in a work out remember to stay positive, breathe, and embrace the moment because soon it will be over and you will have gotten stronger and mentally tougher!! Train your mind, train your body, train your soul!


Kara breathing through the discomfort in 15.3


Workout of the Day


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

Page 3 of 439

CrossFit Journal

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CrossFit Journal: The Performance-Based Lifestyle Resource

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

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