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CrossFit Gainesville- School Of Elite Fitness

America's Biggest Problem

Each week for the next 5 weeks we will post a weekly Lifestyle Challenge for those participating in the Lift it Up Cup. Those who complete the challenge gain points for their team. Even if you are not participating in the Lift it Up Cup, we invite you to take on the weekly challenge.

Each Friday during Friday Night Lights when you check-in you will report whether or not you succeeded with the challenge.

This week's challenge is for you to go to sleep. We challenge you to get at least 7 hours of sleep for 5 days between now and next Friday. Sleep should be a priority for all those who strive to live a healthy life! You need sleep to rebuild and repair your body, restore and replenish hormone levels, efficiency in your metabolism and a host of other reasons.

This Tedx Talk by Dr. Kirk Parsley contends that chronic sleep deprevation is America's biggest problem.  He drives home the importance of sleep in all aspects of your life. He challenges the preconception that sleep is for the weak. It is filled with some great information and facts about what chronic sleep deprivation will do to your health.  The Barbell Shrugged interview with Dr. Parsley gives even more detailed information on sleep and your health and performance.  Check them both out!

In order to get to bed at a reasonable time, take a look at your bedtime routine. Are you losing time on social media or watching T.V.? Maybe try fixing a cup of herbal tea and a 5 or 10 minute yoga practice instead. Try it for a week and see how you feel!

 

Click on the photo to hear the Barbell Shrugged interview with Dr. Parsley

 

Workout of the Day

Health

"Jackie"
1000m row
50x Thruster
30x Pull Ups

Performance

A. "Fran"
21-15-9, reps for time
Thrusters 95#/65#
Pull-ups (chin/chest to bar)

B. Back Squat build up to one set of 3 reps @75-80% of 1RM

Pep Talk

I shared the Pep Talk video from the Kid President with the CFG All-stars (my team for the Lift it Up Cup). I like the message so much that I thought it merited sharing with the entire CFG community. 

I was hooked when the Kid President exclaimed, “This is life people! You have got air coming through your nose, you got a heart beat! That means it is time to do something.”

The kid president challenges us not to be boring, cause boring is easy! Too often we get sucked into the monotony of the day to day and we forget to tap into our potential to be AWESOME...we were made to be AWESOME!!!!! I know I get overwhelmed by all the problems in the world and at times I feel helpless. Well, we can complain about it or we can give the world a reason to dance.  

I love what we have planned for Friday Night Lights this year because it gives us so many opportunities to better ourselves and our community. Here are four ways you can take action and get on the path that leads to awesome:

1. Challenge your physical limitations and learn what it feels like to give your all in a competition

2. Participate in the weekly challenges that will be released during the 5 weeks of the competition. Whether you are competing or not, you can still participate in the weekly Lifestyle Challenge!

3. Support one of the local charities we are working with over the next five weeks. Stay tuned with ways to donate (PACE Center, Tyler’s Hope, and Youth Combine).


4. Come out the Friday Night Lights and cheer! Lend the athletes your support and energy. Your positivity is contagious!

So what are you waiting for!? Sign-up to participate or volunteer in Friday Night Lights at the gym. Help us make this a fun and fabulous community event. I highly recommend watching the Pep Talk video (click on the photo below). If you have already seen it, watch it again! You have just been PEP TALKED!

 

 Click on the photo to get your daily dose of encouragement!

Workout of the Day


Health
Ax4-5 sets; Hang Power Clean x3 reps

B. 15 min AMRAP;
200m run
20x Sit-Ups
10x Slam-Ball
rest 30 sec active after each set;

Performance
Ax3-4 sets 
A1. 30 sec Handstand Walking/hold - rest 30 sec
A2. Hollow Rock x10 rocks
A3. Turkish Get Up x2 each arm

B. “Annie”
50-40-30-20-10 reps for time;
Double Unders
Sit Ups

Why do we go through this and what is 'fitness' anyway?

Yesterday I was talking to the bootcamp athletes and our topic was 'what is fitness', a lot of good synonyms were thrown out but as for a real definition, it seemed like it was something nobody had thought of before? Sure, to be fit we all agree one needs to exercise and eat healthily but, how do we know when someone has actually achieved fitness? What if we looked at fitness as the highest level of health. We all know how to measure health: weight, blood pressure, cholesterol, body fat, bone density.... the list goes on and we all know that there are categories of results for each ranging from unhealthy to normal to above average. What if we looked at it like this:


Sickness-Wellness-Fitness

 

 

Our goal is to live in the "Fitness" category. Why? Well because it makes us more prepared for life! For example, bone density is known to decrease with age. We become osteoporotic. If we are living around the "Wellness" mark, average, then a small decrease in bone density winds up causing broken bones and now we are living around the "Sickness" mark. Compare that to if we lived in the "Fitness" category, we would still possibly be above average with the exact same problem! You can do this with every marker of health. Not to mention fit people will recover from illness and injury quicker.






CrossFit-Fitness-Components-735x518

 

 

 

 

Crossfit has defined 10 components of fitness and believes that training in these areas in addition to a clean and nutrient rich diet will help you to live and thrive at the fitness level.

This is why we do what we do and train the way we train.


 

 

 

 

 

 

Chloe, Lisa, and Paula working on their fitness!

Workout Of the Day

Health

Ax3; Negative Chin Ups x3-4 reps, rest 90 sec

Bx3;
B1. KB Box Step Up x5 each leg, rest 30 sec
B2. DB Bent Over Row x5 each arm; 30x1, rest 30 sec

C. 10 min Alternating EMOM; [5x each station]
C1. 12-15 Wall Ball
C2. 60x Jump Rope Passes [20x Double Unders if possible]

Performance

A. Standing Triple Jump; Best of 3 attempts

B. For time; [20 min Cap]
800m run
21x Power Snatch [135/95]
400m run
15x Deadlift [275-315 men, 185-205 women]
200m run
9x Power Snatch

Page 4 of 433

CrossFit Journal

The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life.

CrossFit Journal: The Performance-Based Lifestyle Resource

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

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