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CrossFit Gainesville- School Of Elite Fitness

Fed Up!

I had great experience watching the movie Fed Up this weekend! It's an eye opening look into nutrition in our schools, grocers, and education around the country when it comes to losing weight and daily exercise.

The movie's tag line is "Everything we've been told about food and exercise for the past 30 years is dead wrong."

Fed Up claims that their revealing everything the food industry doesn't want us to know and wow, was it was interesting.

  • One of the most sobering and tragic statistics is that this generation is expected to lead a shorter lifespan than their parents, said Laurie David.
  • Fast-food chains and the makers of processed foods, the filmmakers say, are as big a threat to public health as the tobacco industry had been.
  • And why is there so much sugar added to foods? Partly in response to the marketing of "low fat" food products, to restore the flavor eliminated once fat is taken out. (For example, Hidden Valley's Light Ranch Dressing has half the fat of its regular ranch, but twice the sugar.)

If you're up for a informative and intriguing movie night, rent Fed Up tonight.

 Screen Shot 2014-09-21 at 5.27.45 PM

Workout of the Day


Squat Intense+Single Leg/Upper Pull(Horiz.)+MAP sets

A. HBBS @ 20X1, 3-4 reps x 4 sets, 1-2 min
B1. DB Walking Lunge @ 10X1, 8/leg x 3 sets, 60 sec
B2. Ring Rows @ 30X1, 4-6 reps x 3 sets, 60 sec
4 sets @ 75-80% effort:
15 Front Squats (75/55)
200m Run
* Rest 2:00 b/n sets


Jerk Int + Clean Int + CP battery (Squat)

A. Push Press. Split Jerk, 1.2 x 4 sets, 2 min
B. Hang Squat Clean, build to a heavy triple
C. 15 minutes of:
5 Hang Squat Cleans (80% of B.)
4 C2B Pull-Ups
3 Strict Ring Dips

Movement Quality

We've all been there. That place in a workout where you just want it to be over or you want to keep up with or beat someone else in the class. When we are in this place, we start to make excuses for why our chin doesn't have to come above the bar for the pull-up to count, or our elbows don't have to be all the way extended in our hand-stand push-up...maybe no one will notice that we are not hitting the target with my medicine ball!

Sometimes, I am in such a rush to get through a workout or complete it Rx'd that I lose my movement quality. I will count that kettle bell swing that didn't quite make it overhead or that toes to bar where only my right toe hit. In these moments, my movements lack quality.

I am currently trying to dial in on this issue by asking the following questions:

1. In which movements do I most frequently lack quality?
2. What causes my "no-reps"?
    a. Mobility? Scale and work hard on my mobility
    b. Fatigue? Break up my sets more or rest longer
    c. Inefficiency? Slow it down and work on my technique
    d. Laziness? Suck it up and do it correctly if you know how ;)

Mastering new movements takes time, so does learning how to feel when you are executing a movement to standard. Don't stress!!! Enjoy the process of training your body to move a new way.

I realize that focusing on movement quality means that it may take me longer to get through a workout and I might have to scale down some weights and progressions. At first this will stink. However, I will feel better about my performance and be able to move faster, safer, smarter, and with more integrity in the long run.

Phill Dodds demonstrating a full lock-out in his HSPU


Workout of the Day

A. Wtd. Supinated Chin Ups @ 30X1, 3-5 reps x 4 sets, 90 sec
B1. Single Arm DB Row @ 30X1, 8-10/arm x 3 sets, 60 sec
B2. HBBS @ 20X1, 12-15 reps x 3 sets, 60 sec
10:00 @ 85% effort:
3-5 Pull-Ups
7-10 Wall Balls - (20/14)
100m Run

A. Front Squat @ 20X1, 2-2-2, 3 min
B. Hang Power Snatch, build to a tough triple
C. For Time:
2000m Row
50 Thrusters (95/65)

Progress through Progression!

Our coaching team helps support our members long term goals through modifications, also known as progressions. These progressions are important because they are the foundational building blocks needed to conquer many of the skill, intensity, or strength movements that athletes strive for.

It's beneficial to work together with your primary coach to understand what's a realistic progression that fits your current level of athleticism, as well as helpful for determining a timeline till you achieve your movement goals.

Here's a list of a few popular progressions that will help you understand the foundation for building a large list of successful skills. Each movement progression should be proficient before moving on to the next progressional challenge.

  • Clean- Hang Power Clean, Power Clean, Hang Clean, Hang Clean, Clean
  • Snatch- Hang Power Snatch, Power Snatch, Hang Snatch, Snatch
  • Toes To Bar- Ab-mat sit-ups, Knees to Elbows, Toes To Bar
  • Kipping Pull-Ups- Ring Rows, 1:2 Jumping Pull-ups, Strict Tension Banded, 2:1 Strict Pull-ups, Kipping banded, BW Kipping, Chest2Bar kipping, ButterFly
  • Dead Hang Pull-Ups- Ring Rows, Eccentric Tempo, Isometric hold, Tension Banded volume
  • Muscle Ups- Strict Dips, Strict Pull-ups, Chest2Bar Kipping Pull-ups, Muscle Ups

A strong core is essential for every person!

Workout of the Day

Health and Performance

Recommended Rest Day
20 minutes of:
2 Ring MU
8 KBS (70/53)

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CrossFit Journal

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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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