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CrossFit Gainesville- School Of Elite Fitness

Better Squats for Bigger Gains!

The squat is a great exercise for many reasons- toned and muscular legs, functional strength, greater mobility, and sport performance. Proper position includes sending the hips back and down, knees tracking over the toes, and the torso in an upright position.

Today, I'd like to challenge you to discover if you're squat is up to the coaching standard! Find a friend or grab your phone and film yourself performing 2 reps at a challenging weight! Do you notice any collapsing of the knees inward, aka knee valgus? If your knees are collapsing than you could be at higher risk for knee pain, ACL tears, and ligament sprains.


Two major causes of knee valgus include:

1. Limited Ankle Range of Motion- Inadequate ankle mobility prevents the knees from traveling safely forward as your hips descend into a good squatting position. Due to the lack of range of motion the foot will pronate or internally collapse, which forces the hips to internally rotate further. For helpful mobility drills to improve your ankle range of motion- https://www.youtube.com/watch?v=fCFlfgCqpK8
ankle flexibility 
A healthy ankle range of motion is 5 inches from the wall with the heel remaining in contact with the floor. How do your ankles match up?

2. Weak Hips- Inactive abduction or weak glutes can cause an unstable femur position further creating the collapse of the knees inward. Utilize tension bands to strengthen your squat position and activate your glutes for better squatting.


Banded Hip bridges with knees driven out.


Banded Squats with knees driven out.

Workout of the Day


A1. Deadlift x5 reps; 2020, rest 30 sec [working up in weight, not to a max]
A2. Assisted Dips x5 [partner assisted if needed]
B. 4 sets; rest 1 min after each set
200m run
8x Deadlifts
12x Push Ups


A. Front Squat x3 + Push Press x3, rest 90 sec - 2 min
B. One set every 3 min for 15 min, rest is remaining time of the round
200m run hard
10x Thruster [50% of A, from the ground]
8x Burpee Box Jump Over [24/20]

Score is slowest round completed, looking to have about 30-45 seconds rest every round.




"Lack of accountability paves the way to mediocrity"

                                                                                                                                                                                                                       -Thomas Connellan

So you have done everything right so far. You have set positive goals. They are attainable and important to you. You followed Danielle's advice and followed the 'why' and you know what is standing in the way of you accomplishing your goals.

Now what? Now you need an Action Plan. You don't lose 10lbs by accident, nor do you accidently improve your 5k run time, mobility or gain strength. Goals are achieved by design. Your plan won't be set in stone. You'll need to check in, make sure you are on the right track and make room for adjustments.

You will also need to establish accountability. There are several ways your CFG community can keep you accountable:

1. Share your goals with your coach. He/she can check in with you, help you with your Action Plan and make adjustments when needed.

2. Recruit your fellow members, friends and family.
Once you make your goals more public, others will be more understanding and supportive of what you are trying to accomplish.

3. Track your progress. Challenge and progress motivate us. It is pretty simple. We want to rise to a challenge and we love seeing progress. If you don't track your progress, you may lose steam and interest and miss out on what is really going on with your health!

You know if you don't make it to the 6:30 am class you might not get your workout in. Make a commitment to go to class with someone so neither of you can back out! Let's be honest, some days you just don't feel like it. You don't feel like pushing hard through your workout. Your mind starts to make excuses and you slow down just a bit. No one will notice anyway, right? Or maybe you just don't feel like eating breakfast, so you skip it and grab a bagel at the office at 10am when the hungries grumble. If you don't have folks in your life to give you a shake, these "once in a while" slips can become habits.

To summarize:

1. Only set goals you know you can accomplish (realistic) and that are important to you.
2. Develop an action plan, and track your progress and adjust your course as needed.
3. Establish accountability. Recruit your coach, CFG community, friends, and family.
4. Invest and Engage. Make sure you have the tools you need, invest the time, and make it fun!

Joe Hartley working hard with his game face on!


Workout of the Day


A1. Back Squat x5, 20x1
A2. DB Bent Over Row x8 

B. 40-30-20 reps for time;
Row for cal
Air Squat


A. Hang Squat Clean + Split Jerk; 3+3, one set every 2 min for 10 min;
B. Back Squat,  build up to a heavy set of 5 reps
C. 5 min AMRAP
Unbroken Wall Ball in sets of 10 reps


Look Out!

The CFG team is gearing up for a kick-ass 2015. We want to make sure you are all aware of our Holiday Schedule and what to expect in 2015!  

LOOK out below!!!!!!!!

Holiday Schedule
Wednesday 12/24
5:30am Performance
6:30am Health
9am Performance (We better see you there Jeannine!!!) 
10am Health

Thursday 12/25: Closed
Friday 12/26: Closed

Wednesday 12/31
5:30am Performance
6:30am Health
9am Performance 
10am Health

Thursday 1/1: Closed

New Classes
Saturday Competition Class: 1-2:30pm
*For those interested in competing in the sport of CrossFit this class will run through the start of the CF Open.

Friday Health Class: 10am Starting January 2nd


February 27th 
March 6th, 13th, 20th & 27th 

Strength Program
January 19-March 23
MW 6:30-8pm*
Saturday 11am-12:30pm*

GetFit Bootcamp
January 19th -February 27th
MTTH 5:30-6:30pm*

*Please note that the side bay will be in use during these times

Ean and Adrien concentrating during Competition Class

Workout of the Day


A1. Hang Power Technique x3-4 reps, rest 20
A2. Hollow Rock Positioning x10-15 rocks, rest 60 seconds

B. 12 min AMRAP; rest 30 seconds active after each round
50m run
10m Bear Crawl
5x Burpee


A1. Turkish Get ups x3 each arm, rest 30 seconds
A2. GHD Sit Ups x10-12 reps, rest 30 seconds

Max Aerobic Power;
8 sets; One set every 3 min for 24 min
Odd; Row 350m + 10x Burpee Box Jump Over [24/20"]
Even; 50/100 Double Unders + 15x KB Swings heavy

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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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