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CrossFit Gainesville- School Of Elite Fitness

GAME NIGHT SOCIAL

Are you a master of Charades? Well, you will have the opportunity to show off your skills at CFG's Game Night Social.

When: August 2nd, 2014 from 6-9pm

Where: Café C
424 NW 8th Ave, Gainesville, FL 32601

What: CFG will provide games, snacks, water, and iced tea catered by Celebrations. Café C will have wine, beer, and sangria for sale ($2-$3/glass).

We will have the entire place to ourselves. If you have ideas or games you'd like to play, please e-mail This email address is being protected from spambots. You need JavaScript enabled to view it. .
You will get an e-mail invitation soon, please RSVP by July 29th so we can have a count for catering and know how many games we need!

 

Evan playing Charades!
Category: CF Exercises: 1 Word....

 

Workout of the Day

Health

A1. CGBP @ 20X1, 4-5 reps x 3 sets, 2 min
A2. Romanian DL @ 30X1, 3-4 reps x 3 sets, 2 min
+
3 sets @ high effort:
100 Single Unders
20 Burpees
100 Single Unders
20 Jumping Lunges
rest 3-4 min b/t sets

Performance

A. Back Squat, quickly build to a tough set of 2
B. Power Clean, build to a heavy single - no maxing
+
EMOM x 20 minutes
1st - 6-10 Kipping Pull-Ups
2nd - 4-8 Kiping HSPU

Bootcamp Is Coming!

Our Bootcamp program always brings a smile to my face! After seeing the impact on each person in this program, fitness is way more than just a workout...

Please help us touch a new athlete in the making's life by sharing fitness with someone important to you looking for a change in their health!

This program is for those interested in starting their fitness training, but may not have a steady history of working out, as well as those wanting more accountability, coaching, and education for a healthier lifestyle.

Check out the amazing past bootcamp photos HERE!

 


Plank High Fives!

Workout of the Day

Health and Performance

Recommended Rest day
-or-
Power Snatch, 4 TnG reps per minute x 8 minutes (125/75)
+
25 minutes of:
100m Farmers Carry - Heavy
200ft Bear Crawls
20 Alternating Step Ups
60 sec Plank Holds

Meet Logan Templeton!

Age: 27
Hometown: Miami, Florida 
Profession:
Just finished law school and I’m studying for the bar.
When did you first start training at Crossfit Gainesville?
March of 2009.

Tell us about your sports & fitness background: I’ve always been really active, whether it was organized sports or just running around outside with friends.  When I was in high school I wrestled and played football but at the beginning of my sophomore year I had a really severe knee injury.  It took well over a year before I was comfortable playing sports again.  My senior year I got back into organized sports and played lacrosse.  Once I started college I played a few intramurals but mostly stayed active by being outdoors, hiking, mountain biking, etc.  I love the water and surfing has always been a huge part of my life. 

How did you first get exposed to CrossFit?
I remember seeing a friend putting pictures up of him working out and he was doing stuff on the rings.  I thought it looked fun so I checked to see if there was a gym in Gainesville.  I’ve been hooked ever since. 

What was your first workout and how did it go? How did you feel after?
I actually have my old workout journal from when I started.  I did the old baseline but I didn’t log it.  My first official CFG workout was on 3/16/09 and it was a couplet of descending DBL unders 50, 40, 30, etc. with ascending KB swings 10, 20, 30, etc.  I used a 16# KB and did the first 25 dubs then scaled to 3-1 singles finishing in 13:07.  I’ve come a long way from that.

Favorite Workout:
I don’t really have a favorite but since I’m a “little guy” anything with body weight movements and light barbell work is in my wheelhouse.

Least Favorite Workout:
Karen, she’s the worst. 

What sort of changes have you seen in your body, health and fitness since starting at CFG (before/after)? 
I’m so much stronger than I was and my conditioning is better than I ever thought it could be.  Looking back at my old journal, one of the first workouts I did was Chief.  I used 75# for the power cleans, that’s half of the Rx weight!  It’s great to look back at your old numbers and see how far you’ve come. 

What sort of unexpected changes in your life have you experienced out of taking on something like this? 
The two biggest things, and they kind of go hand-in-hand, are confidence and mental toughness.  The confidence relates to all aspects of life, not just in the gym.  Believing in yourself and knowing that if you put in the work and want something bad enough, you can make it happen.  I forgot the context but my Dad told me once, “Whether you think you can or you can’t, you’re right.”  That’s always stuck with me and through Crossfit I’ve proven that to myself time and time again. 

As far as mental toughness goes, Crossfit will put yours to the test.  Learning to “embrace the suck” and not quit will make you feel like you can accomplish almost anything.  I’ve been studying around 8 hours a day for almost two months.  What’s gotten me through it, besides getting to play in the gym everyday, is approaching it like I do Crossfit and embracing the suck.  After a while, it’s not that bad.  I’ve learned that it doesn’t hurt that much more to move a little bit faster, study a little bit longer, or try a little bit harder.  It’s always worth it in the end.

I wouldn’t call it a change but another thing I love about Crossfit is that it has introduced me to so many different aspects of fitness that I would have never tried or even heard about.  Yoga and gymnastics are a great example.  For me the whole thing has slowly evolved into a lifestyle.  Being health, staying active, surrounding yourself with others who have those same goals is something I don’t think I would have found on my own.         

Please share with us any favorite CrossFit / CFG moments: I have a bunch but there are two that happened recently that really stand out.  I had been away for three years before coming back to Gainesville.  Technically I wasn’t going to a new gym but it felt like I was and that is always intimidating, at least for me.  Within 10 minutes I felt like I had only been away for a weekend.  The community here is amazing.  It was really nice to be treated like part of the family from day 1.  Next, I got a 225# clean last week.  That’s a PR by 10# and I’ve wanted that lift for soo long.  I guess all that strength programming is paying off. 

Any advice for people just getting started or new to CrossFit? Just to stick with it and set reasonable goals.  We all had to start somewhere.  If you told me my first day that I would be able to do a 225# clean I would have said there is no way.  Don’t say you can’t do something unless you follow it with “yet.”  Hard work pays off and you’re tougher than you think.  


Logan on a Muscle-Up!

Workout of the Day

Health

Fsq+ MAP Mulit – Low % (1x20)

A. Front Squat @ 20X1, 4-5 reps x 3 sets, 2 min
+
20 minutes @ moderate effort
(1000m Row buy-In)
200m Run
5-7 Toes to Bar
200m Run
5-7 Strict Push-Ups
200m Run
5-7 KBS (53/35)

Performance

MAP Singles

10 sets @ moderate aerobic effort:
30 sec Rowing
30 sec rest
30 sec KBS (53/35) - unbroken swings during 30 sec
30 sec rest
30 sec HSPU Hold
30 sec rest

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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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