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CrossFit Gainesville- School Of Elite Fitness

Snatch Skill Clinic!

It brings me great pleasure to offer my experience and skills as an olympic lifting coach to those interested in learning and developing their technique!

Next, Thursday I will be working with 12 of our CFG members that enrolled in this month's Skill Clinic.   If you missed registration, check our upcoming events for the next skill clinic, its a great opportunity to learn a new skill and improve your fitness.

Here's an overview of what to expect if your attending.

The Snatch skill clinic will introduce athletes to the basic terminology, fundamental and skill development drills, as well as technical instruction required to advance a lifters proficiency in performing the Snatch. In addition to the clinic, athletes will be given practice drills to further their skill development. This clinic is for athletes interested in acquiring more knowledge about the snatch and those looking to identify what good form looks and feels like in relation to their current skill level.

Upon completion of the snatch skill clinic you will:

  • Understand basic olympic lifting terminology associated with the snatch
  • Gain knowledge of the fundamentals of stance, grip, and positioning of the snatch
  • Practice skill development drills
  • Receive coaching instruction to improve your individual technique
  • Take home practice drills to improve your snatch technique

Spots are limited- Register Here!

Mary Kay strengthening her core on anchored sit-ups!

Workout of the Day


Skill: Heaving Snatch Balance. OH Squat , 1.2 x 5 sets, 2min.
3 Sets @ moderate effort:
30 KBS (44/26)
20 burpees (no jump)
10 Goblet Squats (44/26)
500m Row
rest 3 min b/t sets


MAP Mulit (3:3-5:5)

3 minutes @ 90% effort:
5 KBS (53/25)
5 Box Jumps (24/20)
-- rest 3 mn
3 minutes @ 90% effort:
5 Wall Balls (20/14)
5 Pull-Ups
-- rest 3 min
3 minutes @ 90% effort:
-- rest 10 minutes
3 minutes @ 90% effort:
5 KBS (53/25)
5 Box Jumps (20") - jump up/down
-- rest 3 mn
3 minutes @ 90% effort:
5 Wall Balls (20/14)
5 Pull-Ups
-- rest 3 min
3 minutes @ 90% effort:


The Professional Coach Development Program Is Coming!

We're excited to announce an opportunity for you to learn along working professional coaches in the industry! Enrolling yourself in the PCD program means you will become a student coach exploring the knowledge, skills, and behaviors that are necessary to lead athletes to their goals. This course has benefits for experienced athletes looking to find advantages only found looking through the eyes of a coach and for people interested in entering the coaching industry, but lack the experience or know how to get started.

This is a special program that we've put all of our heart and passion into teaching the powerful lessons we've learned over the years. So, please take time to consider a friend or family member that would be a great fit for our program. We've dedicated 8 spots for enrollment and they will most definitely fill up fast.

We're excited for the opportunity and look forward to sharing our passion for fitness with those of you joining us for the Professional Coach Development Program!

The PCD's Goal is:

To provide application of strength and conditioning knowledge in a live athletic environment for those who share a passion for coaching and wish to develop communication, relationship building, decision making, leadership development, career planning, work life balance, and negotiation skills in the fitness industry.

After completing this three month course, students will be able to confidently:
• Motivate and develop successful athletes and gym communities.
• Communicate, function and succeed with client athletes in a fun and professional setting
• Demonstrate and effectively teach exercise movements in a group class setting
• Effectively teach the science and application behind workout program design
• Lead a successful strength and conditioning class
• Learn professional skills that last a lifetime

If you're interested in learning if the PCD program is right for you, attend our free information huddle on October 8th!  Register here!

PCD landing page-interactive discussions

Workout of the Day


MAP Multi (15min x 2)

AMRAP in 15min.
12 Box Jumps
12 Wall Balls
30 Double unders
Rest 5 min.
AMRAP in 15min.
12 Forward lunges
12 DB Ground to OH (35/25, 6/arm)
100m Uneven Farmers Carry


LEnd 1 (90-120 sec)

5 sets @ 95-97% effort:
15 Burpees
250m Row
rest 7 minutes b/t sets

But it's Not Tasty...Or Is It?

I want to address the idea that eating healthy means eating things that we just don't like so

much. Yes, sometimes you may have to forgo those items that taste oh so good but tend to

lack any nutritional value (donuts?). And yes, sometimes you may have to try something you

don't particularly care for taste wise. But each of these reactions are TEMPORARY. Our taste

buds adjust to what we eat. We crave junk food, fast food, and sugar because we've been

conditioned to love them with years of exposure. It may take a bit of work to reverse these

effects but it is only a matter of time (and a bit of perseverance).

As an anecdote – my mom has passed on a true dislike of cinnamon to both of her kids. Yes

I know most people LOVE cinnamon but for me it was so extreme that the smell of cinnamon

buns made me lose my appetite. Yet cinnamon is full of great nutrients and a wonderful addition

to our diets (note 'cinnamon' NOT 'cinnamon buns' ;). Therefore, despite my distaste I started to

slowly add cinnamon to certain meals. I started with miniscule amounts that I could barely taste

and with each week or two increased the dose. Fast forward a few months and cinnamon is a

staple in my diet and one I look forward to each morning.

But don't just take my word for it. Click below for a summary of a study that makes the same

conclusion: we can train ourselves to enjoy foods we didn't think we could and not crave ones

we couldn't live without!



PS. I also no longer crave morning bagels with cream cheese, tiramisu, bread, or fried chicken. I

do crave fruit, cauliflower, healthy thai and viet food, and morning oatmeal packed with nut, fruit,

and cinnamon goodness. While I don't crave them, I WILL eat French fries if put in front of me.

Greg and Henri in action!

Workout of the Day


Monday - September 29th, 2014

Fsq Int/Upper Pull+DL/Push
A1. Front Squat @ 30X1, 4-5 reps x 3 sets, 1 min
A2. Ring Rows @ 40X1, 8-10 reps x 3 sets, 1 min
B1. Romain DL @ 20X1, 6-8 reps x 3 sets, 1 min
B2. Push-Ups @ 30X1, 8-10 x 3 sets, 1 min


Jerk Int + Clean Int + CP battery (Squat)

A. Push Press. Push Jerk. Split Jerk, 1.2.3 x 3 sets, 2 min
B. Power Clean cluster, 1.1.1 x 4 sets, 3 min
C. 12 minutes of:
Squat Clean Thrusters. Front Squat 1.2 reps (165/105)
3 Strict Pull-Ups (20/BW)

Page 6 of 402

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

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