CrossFit Gainesville- School Of Elite Fitness
Don't Let this Event Race By!
Time is running out to register for the SWAMP Challenge! This year the SWAMP Challenge takes place at scenic Austin Carry Forest on a 3 mile loop.
The race will start and finish with a short gauntlet including tire flips, partner sled drags, and a potato sack race. Obstacles you might encounter include objects no more than 4 feet to scale, 'hoops' to jump through, webs to crawl through, obstacles to move, and puzzles to solve. Spoiler...we have developed a short fitness themed Sudoku, so start practicing!
2015 SWAMP Challenge Prizes
Overall Fastest Time: The gym whose team gets the overall fastest time will take home the SWAMP Challenge Totem..until next year.
We will award First, Second, and Third place prizes for teams in all three categories. Prizes include: plyometric boxes from TriPly, NutriForce Sports prize packages, Eat the 80 $60 gift certificates, Rx Jump Ropes, D'lites $50 gift certificates, and more!
Workout of the Day
A1. Strict Press x3 +Push Press x3 reps, rest 30 sec, working up
A2. KB Walking Lunge x6 each leg, rest 60 sec
B. 12 min AMRAP;
10x Push Ups
10x Overhead Walking Lunge Steps
A1. Close Grip Bench Press x8; 30x1, rest 30 sec
A2. Bulgarian Split Squat x5 each leg, rest 30 sec
B. 3 rounds for time; aerobic muscle endurance
15x Hand Release Push Ups
10/7x Strict Chin Ups
rest 90 sec active after each set
Willpower in motion stays in motion.
I recently came across an article on willpower that made some good sense so, today I wanted to share with you some of the points that stood out to me the most.
First of all, let's be clear, willpower can be called by many different names:
determination, drive, restraint, resolve, self-discipline, self-control, resilience, can-do spirit, and, if you have spent any time around Coach Adrien you might call it mental toughness. He will be the first to tell you that I need work on my mental toughness!
There are 2 main ways of thinking about willpower
- Willpower is a finite resource and can run out if over used.
- example: I ate so good all week I ran out of willpower. Friday night I found myself with an empty pizza box and pack of Oreos.
- Willpower is cumulative and can build on itself.
- example: Eating a healthy breakfast and lunch gave me the momentum to help me choose a healthy dinner while out at my favorite restaurant.
While I never really thought of willpower as a depleting resource, I have definitely thought of it as exhausting and something I run out of energy to keep up. This way of thinking I have come to realize, is my way of giving up, throwing in the towel and doing what I wanted in the moment instead of in the long run. I know this because after thinking about it, I realized I've felt cumulative willpower before. Maybe you have too? Ever tried to clean/organize the house? A huge, overwhelming, and sometimes daunting task but, once you get started, maybe with a closet or something you can't stop and 7 hours later you have organized and cleaned the whole house! That is cumulative willpower!
Next time you make a plan or set a goal tell yourself that each accomplishment along the way makes you more capable of rocking the next one!
If you are interested in more about willpower you can find the full article here. It's a great read!
Johnny, a CFG member with great determination and willpower! Looks like he is about to karate kick Adrien for offering a Paleo cookie!
Caption contest in the comments below, what do you think is going on here?
Workout Of the Day
A1. 3x Hang Snatch High Pull + 3x Hang Power Snatch
A2. Double Under Progressions x30 sec
B. 3 Rounds for total reps
1 min per station, rest 1 min after all 3 stations are complete
DB Hang Power Snatch
A. 3 Position Squat Snatch; one set every 2 min for 10 min
-hang, below knee, floor, working up in weight
B1. Snatch High Pull x4 unbroken, rest 30 sec
B2. Hollow Rock x15, rest 30 sec
C. Row 100m x4 rest 2 min after each;
score is fastest and slowest - hit them hard!
Memorial Day Weekend
On Memorial Day we remember all of the men and women who have died in active military service. A number of us will be competing at Battle by the Beach and doing Murph ourselves on Saturday May 23rd. We'd love to have your support, so please take a day trip, or hey maybe a beach weekend and cheers us on!
This year Body by Boris is hosting Memorial Day Murph. The event celebrates the bravery and strength of those who serve our country and raises fund for the Jonathan Cote Memorial Scholarship, aiding Veterans to pay for their semester tuition and books every year.
There is a suggested donation of $25 at the door or online. Memorial Day Murph T-shirts will be provided to those that participate and all proceeds will go to the Jonathan Cote Memorial Scholarship. CFG will be closed on Memorial Day.
Can't make it Monday but you still really want to do Murph? No problem! You can take on Murph at CFG this Sunday, May 24th, from 10am-11:30am. You will have the choice of going at it solo or teaming up. The 11am class will be cancelled, so come one come all at 10!
MURPH: tribute to Michael P. Murphy (SEAL)
1 Mile Run
1 Mile Run
The workout was a favorite of fallen LT. Michael P. Murphy, and is thus called MURPH. In 2005 a team of four Navy SEALs led by LT. Michael P. Murphy went on a mission to capture a key Taliban leader. After being spotted by goat herders the team found themselves seriously outnumbered by enemy troops. Due to the terrain, communication could not be received or sent. While they were under intense enemy fire, their communications operator was severely wounded, they were in need for help. LT. Michael P. Murphy moved to the open, exposing himself to enemy fire to request immediate support. He was mortally wounded making that call. One team member was rescued 4 days later. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the U.S. military's highest decoration, the Medal of Honor in 2007.
Ellen on pull-ups
Workout of the Day
Ax4; Front Squat; x5 reps; 30x1, rest 60-90 sec, working up in weight
B1. Dips x5; 31A1, rest 30 sec
B2. Cossack Squat/Side Lunge x6 each leg, rest 30 sec
C. 21-15-9, reps for time;
A1. Front Squat 1&1/4's x3 reps
A2. Strict Chin Up x1 rep; find 1RM; one set every 90 sec for 9 min [6 sets working up]
B. 12 min AMRAP;
8x CtBx Pull Ups
12x 2 for 1 Wall ball