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CrossFit Gainesville- School Of Elite Fitness

Tighten Up!

I wondered this morning how many times I hear and say, "core tight." The answer is a lot, even more than shoulders back and down. I see a variety of things happen when coaches shout this cue and too often it is not the right thing. Hopefully this blog, along with some more creative cueing, will help you all more properly engage those core muscles.

As coaches we see one of two main faults when we cue to tighten the core:

A. Suck it in: reminiscent of those after photos where you are trying to show you have lost weight or get a better side profile

B. Food Baby Belly: pushing the stomach out without engaging the lower abdomen, similar to a food baby.

Sound familiar? The bad news is that sucking in or sticking out your belly is this manor won't do much to build core strength or protect your back and hips. The good news is that there are a few simple drills you can do to practice engaging your core correctly.

1. Contracted plank: get into a plank position on your elbows with your glutes squeezed and back flat. Isometrically pull your toes and elbows towards each other without actually moving...you feel that? Next time you are doing an air squat try to recreate that feeling on your core.

2. Lay on your back with feet on the floor and place a small folded towel under your lower back.  Take a deep breath in through your nose and blow out forcefully through your mouth.  I like to use a balloon for the exhale.  You should feel your lowe back press into the towel and your core engage. 

3. My personal favorite, the finger drill. stand in a relaxed position and gently press your fingers into your lower abdomen ( about an inch below your belly button). Then try to evict your fingers by pressing out through your lower abdomen.

When should you engage your core? When you do any weighted movement, running, rowing, walking, jump roping...pretty much everything, you get the picture. If you focus for a few weeks on core engagement you'll get that much more out of your workout.


Nick practicing breathing in a squat position.


Workout of the Day



Ax4. Strict Pull Ups x5, 30A1, rest 60 sec
Bx3. For quality
B1. DB Bent Over Row x8; 30x1 [both hands together]
B2. Hollow Rock x10
C. 4 sets; [
Row 250m 
20x Wall Ball
rest 2 min active
A1. KB Box Step Ups x8 each leg, rest 30 sec
A2. DB Bent Over Row x10; 40x1, rest 30 sec
A3. Powell Raise x8; 30x1 each arm, rest 1 min

Bx4. For time;
Row 200m,
10x Pistols
15x Burpees
rest 90 sec

Counting Your Macros

With technology seemingly everywhere, we are inundated with information all throughout the day! This is fantastic if you know how to weed out the legit from the BS.

For those of us who are not Registered Dietitians, researching nutrition feels like searching for a unicorn sometimes. There are so many different opinions out there and they all seem to conflict one another.

We come to CrossFit Gainesville because we want to improve our minds, bodies, performance, health measures, etc. So, I know we all are ready to step it into high gear. . . to really give this nutrition and meal planning a shot!

However, when we attempt to do some research on what to eat, what is "clean", how much to eat, what to do at restaurants, how to prepare in advance. . . and all of the sudden you feel completely OVERWHELMED!!

Well... you are not alone! I have been in this industry for a long time and have seen different approaches work for different people. . . which is kind of the frustrating part . . .wouldn't it be so much easier if there was 1 option or plan and results were clear as day . . . if you stick to the plan. . . it works, and if you don't . . it doesn't?

We are all educated enough to know that dieting is a quick fix, and what we really need is a way of life. We also know what foods are generally good (you know the ones from the ground), and the ones that are not so good (the ones from factories).

BUT . . . There are still a million questions:
How much do I eat?
What do I eat Pre-Workout?
What do I eat Post-Workout?
Can I eat eat after 7pm?
Are Legumes Bad?
Can I drink Coffee?

Recently I have been talking to a few friends I met through competing, and they have been raving about "Flex Dieting/Macro Counting". The idea is that there is a certain amount of calories and more specifically macronutrient ratios (Proteins, Carbohydrates, and Fats) that is needed by each person. As long as those numbers are being hit every day, you will be able to make the small progressive changes that stick.

Macro Counting requires a lot of planning ahead of time, and everything is very specific and exact. Using a few different formulas, you can figure out your Daily Caloric Needs, and how many grams of protein, grams of carbohydrates, and grams of fat are necessary to reach your daily caloric needs.

I know this seems like a lot of work, but......
Nutrition is like CrossFit. . . if you don't put in the work, you won't see results!

And just like class, if you want a specific skill like double under or muscle ups, you must ask for help, follow a plan, and make small progressive changes till you reach your goal! The same idea apply here. . . with macro counting there are ways to tweak your macros in order to reach specific goals like losing weight, maintenance, or adding weight (muscle). It also considers things like recovery/rest days, re-feeding days, and what to do when your training increases/decreases.

At the end of the day, you are in control, but just like at the gym, you have to listen to your body to get the best feedback and results.

Attached is an article all about counting Macros, and the formulas needed to get started. All you need to know is your weight, and ideally your Lean Body Mass. The author of the article is very passionate about this way of eating and like to use some strong language so be aware. CLICK HERE

I am not saying this is the BEST way to go, but it offers another option and will hopefully answer the some of the lingering questions on Nutrition and how to get started. . . .

**Side Note: We can test Lean Body Mass and Body Fat % at CFG so let me know if you want more info or need help with the Macro Counting Formulas!

**The picture below is of a great FREE tool I use to track my macros: MyFitnessPal.com



IMG 3494


2 rounds:

A. 3 min AMRAP
Run 100m
8x Hand Release Push Ups
rest 2 min

B. 3 min AMRAP
50m Farmers Walk
8x KB Front Squat
rest 2 min

C. 3 min AMRAP
100x Jump Rope Passes
8x DB/KB Push Press
rest 2 min



Ax4 - One set every 4 min for 16 min

A1. Hang Power Clean +Push Jerk + High Hang Power Clean x3 + Push Jerk x3

60%, 70%, (75)2

A2. Muscle Up Transitions x5

A3. 200m run -85% effort

B. Tabata (20 second transition between stations)
Russian KBS
Double Unders





Eat to Reduce Inflammation

Most of us know that injury and exercise can cause varying degrees of inflammation. Inflammation is the body’s immune response to infection and is normal and healthy to a degree. But did you know that the foods you eat can have an inflammatory response in your body as well? Among the repercussions of food induced inflammation are increased chances of disease and chronically sore joints and muscles that just won’t seem to heal.

There are many factors that make a food inflammatory or anti-inflammatory and it is not always clear cut. In general, trans-fats,foods with a high glycemic index (sugar, whole-wheat bread, gluten etc), and caffeine cause an inflammatory response in the body. If you are injured or trying to recover it is especially important for you to avoid inflammatory foods.

Here are 5 common foods/spices that reduce inflammation:

1. Pineapple (not just a safe word for all you Kevin Hart fans)
2. Berries (rich in antioxidants)
3. Ginger (add a few fresh slices to your smoothie!)
4. Spinach
5. Avocado

Just to make sure I’ve covered my bases, I’ll often add all of the above along with some coconut water and make a tasty anti-inflammatory smoothie. Who knew healing could taste so good?

On a final note, there are plenty of supplements out there that help reduce inflammation, fish-oil is one of them. However, supplements are just that...intended to supplement a well-balanced diet that may be missing a thing here or there. So if you take fish-oil, but drink several alcoholic beverages a night or eat high sugar or fried foods regularly you are just skimming the surface of making real changes for your health. It is like trying to put a bandaid on on a broken leg, it just won’t do enough.

For more information on inflammation and diet visit InflammationFactor.com


Workout of the Day


Ax3; Deadlift: 8-10 @2020

B. Tabata - low score per station
Russian KB Swing (faster turn over),
Jump Rope Passes,
Row for cal
rest 30 sec to rotate 


A. Back Squat
working off of most previous 1RM
-work up in weight in a few sets, then
2 sets of 5 at 75%, then 3rd set is AMRAP at 75%

B. 3 sets; [most likely 8min]
B1. Seated DB/KB Press x8, 21x1 [arms together] rest 20 sec
B2. Hollow Rock x10 for quality, rest 40 sec

C. 21-15-9, reps for time [8 min cap]
Wall Ball +
Hand Release Push ups

Page 8 of 468

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