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CrossFit Gainesville- School Of Elite Fitness

Meet Jessie Whitfield!

Name: Jessie Whitfield
Age: 25
Hometown: Keystone Heights, FL
Profession: Management Trainee at Enterprise
When did you first start training at Crossfit Gainesville? I have been in and out of CFG for the past couple of years. I have been a member since September 2012.

Tell us about your sports & fitness background: I've played sports my whole life. When I was little I swam, played volleyball, basketball and softball, and of course football with my brothers. In highschool I was on the basketball, volleyball and softball teams. During my first two years of college, I played on the basketball and volleyball teams and then continued club volleyball at UF, as well as just about every intramural team.

How did you first get exposed to CrossFit?
I was first exposed to Crossfit through my brothers, Josh and Caleb.

What was your first workout and how did it go? How did you feel after?
I honestly don't remember what my first workout ever was. But I do recall it being in the tiny (original) bay at CFG. I remember feeling like I got my butt kicked and wondered why my brothers loved it so much!
Favorite Workout: My favorite workouts are buddy workouts. I love the idea of working as a team and having someone to push you along. I enjoy workouts with pulls ups, squats, thrusters, deadlifts and rowing.

Least Favorite Workout:
Anything with burpees and running! I'm trying to convince myself that I love both of these, so I can get better and quicker.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
When I officially joined CFG in September 2012 I was the heaviest I had ever been, it was bad. I weighed 197lbs. By December of that year, I was down to 174lbs and looked good. I had toned up and put on solid muscle. I also got rid of what us ladies like to call "cottage cheese" on the back of my legs, which was AWESOME! I saw changes everywhere - my arms, mid section, butt and legs. During this time and now, I feel better. It changed my outlook on nutrition and fitness.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?
Well, I never thought I would jump on the Crossfit bandwagon, as people like to call it. Caleb used to talk and talk and talk about Crossfit and it annoyed the heck out of me. It's funny, that's me now. I talk about it just as much, and with him every day! I'm that person and I'm totally okay with it. Crossfit has given me an outlet, something that I enjoy doing - I really miss playing sports so this is my sport.

Please share with us any favorite CrossFit / CFG moments:
There's many, that's for sure. My favorite memories include - buddy WODs with Michelle Roca and Ingrid Erickson. Holiday parties where everyone dresses up and gets drunk together. The last 14.5 workout when everyone was yelling at me and pushing me through, and finishing it before the time cap. I'll never forget my first RX competition was at a gym in Philly, I cried after - that's how good yet difficult it felt. And of course, everyone knows my brother and I have a special bond, so whenever we get a chance to cheer for each other in a workout, that's always awesome.

Any advice for people just getting started or new to CrossFit?
If you're looking for a healthier, athletic life, join Crossfit. Nothing compares to the fitness level or the camaraderie a gym holds, especially CFG. And give it some time, and I mean like 2 months or more. You're not going to see results after your first workout, everything takes time and dedication. Start simple, and work toward achievable goals. Everyone is good at something, you will find your niche. Don't be intimidated by what's already at the gym, that can be you!

Jessie and Leila enjoing the Friday Night Lights!

Workout of the Day


Skill (C&J)+MAP - High volume low %

A. High Hang Power Clean. FS. Press
1200m Run @ 50% effort
3 min rest
3 rounds @ 75% effort:
30 unanchored Sit-Ups
500m Row
3 min rest
3 Rounds @ 75% effort:
25 KBS (35/26)
100 Single Unders
1200m Run @ 50% effort:


MAP Low % - High Volume

Run 1 mile @ 50% effort (10 min Cap, or adjust distance)
3 min rest
15 minute EMOM @ moderate effort:
3 C2B Pull-Ups
6 Push-Ups
9 Air Squats
3 min rest
Run 1 mile @ 50% effort



The 2014 CF Open Is Over

What a ride! The 2014 CF Open comes to a close tonight with final scores due at 8pm EST. From here, the top 48 men and women in each region along with the top 30 teams will get to compete at the next level... Regionals! This year, the Regional competition is in Jacksonville, FL. The top male and female athletes from Florida, Georgia, SC, NC, and Alabama will compete for a spot at the CrossFit Games in July. The chances of making are slim. Just the top 3 men, women and teams get to go to California. It's truly a spectacle to watch over the weekend and we invite you all to join the coaches and a handful of CFG members as we travel up. 

For regionals, the gym will be closed the weekend of May 10th and 11th. Join us in Jax and watch the best CrossFit athletes compete for a spot at the CrossFit Games

Sarah Berger with a great lockout. 

Workout of the Day



MAP Sets (90sec - 3 min)

3 sets @ 75% effort:

15 Box Jumps (24/20)

250m Row

rest 2 min


rest 5 min


4 set @ 75% effort:

10 Burpees

200m Run
rest 90 sec





Fsq+SL int+MAP

A. Front Squat @ 40X1, 5 reps @ 70% 1RM x 4 sets, 2-3 min

B. Front Rack Walking Lunges @ 10X1, 10/leg x 3 sets, 2 min - use Fat Bars

C. 4 sets @ high effort:

30 sec Burpees

30 sec rest

30 sec Air Squats

30 sec rest

30 sec KBS (53/35)

30 sec rest

Jess Herman - Winner of CFG's 'Hardest Worker' for 2013!

Please join me in congratulating Jessica Herman on becoming the recipient of the SISU War Hammer award given to the hardest working CFG member of the past year. The coaches voted on a handful of highly qualified candidates but ultimately unanimously chose Jess. If you know her and have been around, then you've witnessed the transformation. If not, check out some stats of hers below to see where her hard work has gotten her thus far: 

Body weight: 185 down to 155
Back squat 165 to 185 (20lb)
Front squat 145 to 160 (15lb)
Squat snatch 90 to 110 (20lb)
Power clean 135 to 150 (15lb)
Squat clean 125 to 145 (20lb)
Jerk 125 to 140 (15lb)
I've also been able to basically do the whole open prescribed (except muscle ups) whereas last year I did everything scaled.
I've developed the ability over this past year to proficiently do pull-ups, c2b, toes to bar, dips, handstand push ups, double unders, rope climb, pretty much everything.

Jess competing at Friday Night Lights 14.5 

Workout of the Day



Upper Pull/SL/Upper Push/Lower Bend
A1. Single Arm DB Row @ 20X1, 6-8/arm x 3 sets, 90 sec

A2. Forward DB Lunges @ 10X1, 8/leg x 3 sets, 90 sec

A3. DB Push Press @ 20X1, 6-8 reps x 3 sets, 90 sec

A4. Romanian DL @ 30X1, 6-8 reps x 3 sets, 90 sec





Snatch/Clean&Jerk mod+Horiz. CP+ALEnd single

A. 3 pos. Power Snatch (above knee, below knee, floor), 1 rep every 90 sec x 5 sets - @ 70% 1RM

B1. Wtd. Dips @ 30X0, 3-5 reps x 4 sets, 1:30 rest

B2. Pendlay Rows @ 22X0, 4-5 reps x 4 sets, 1:30 rest

C. Row Sprint, 100m ALL OUT, EMOM x 6 min

Page 5 of 358

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