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CrossFit Gainesville- School Of Elite Fitness

A Box of Doughnuts Can Change Your Life

Do you hesitate to ask for or avoid the things you want or need out of a fear of rejection? Are you afraid to ask out that cute girl at the gym, apply for a dream job, participate in a competition, or request extra meat on your burrito bowl? No matter how big or small, rejection hurts, but what doesn’t kill you makes you stronger.

I have experienced it many times, my heart rate speeds up, my breath gets a little shallower, and my palms start to sweat. I am often amazed by how something so simple as asking a business owner to hang up some flyers can cause me such physical discomfort. Why does rejection hurt?

In a study conducted by the University of Michigan Medical School, researchers concluded that the brain pathways activated by physical and social pain are similar and thus cause a similar physical response. However, just like you can condition your body, you can condition your mind (note: some folks with hormone and chemical imbalances require therapy that goes beyond workouts or social exercises).

Summary of Study:

Entrepreneur, blogger, and author Jia Jiang wasn’t always fearless. After being turned down by an investor, he decided he needed to condition himself to accept and move on from failure. This conditioning took the form of 100 days of rejection, which took him on daily adventures seeking rejection from a variety of requests from hugging a Walmart greeter to making an announcement on a Southwest flight. You can read about it here: http://fearbuster.com/100-days-of-rejection-therapy/

Just days after listening to an interview with Jia Jiang, I attended a memorial service for my boyfriend’s close friend, Josh. While I didn’t know him myself, I was struck by how successful his life had been and how many people he impacted. One of his friends told the story about how Josh had taught him the invaluable lesson that you never know what you can get unless you ask. Here again, I was confronted by the fact that by fearing rejection and failing to act or ask, we are limiting ourselves and those around us.  Like muscle-ups, accepting rejection and turning it into an opportunity comes more easily to some than others.  Start small and build.  

So this blog title is about doughnuts. Take 12 minutes and watch this video to see how a box of doughnuts can change your life.


Tedx Austin Talk by Jia Jiang

Workout of the Day


Deadlift x8; 2020 tempo, rest 60-90 sec, working up in weight

B1. Chin Up Negatives x4-5 reps, start at hold over bar - slowly down, rest 30 sec
B2. Hip Thrust x5 - either banded or with light BB, rest 60 sec

C. 5-6 sets;
12x Russian KB Swings
6x Burpee
rest 30 sec



Ax4; Power Snatch Complex;
3x Power Snatch + 3x Behind Neck Push Press + 3x OHS,
% should be based off best snatch; 50, 60, [70-75]2
rest 90-120 sec each set

B. “Amanda”
9-7-5 reps for time;
Muscle Ups
Squat Snatch







Are Your Workouts Actually Working?

Let's be honest, working out can sometimes feel like a one way street. You put in the training time and effort, but don't always get the return you're looking for. The truth is, what you're looking for may be the problem in the first place. In my experience, many people fixate too heavily on the area that is most important to them, and that can backfire the results they're really looking for.

Let me explain...

The best workout results are achieved when clients are inspired and motivated by their progress, it's like gasoline on a fire for accomplishing their goals. However, if you don't have the right progress measuring stick it's like having a hole in your gas tank, and before you know it, you're out of gas and no way of reaching your goal...

I often hear, "Coach, I'd like to lose 10lbs. and I'm committed to training four times a week and changing my diet". For those of you shaking your head with shared motivation, this is a great goal. However, more often than not, what my client is really trying to communicate is that they'd like to lose body fat because their clothes don't fit like they use too or that they don't like what they see in the mirror before getting into the shower. Weight is often the only thing they know to measure their progress against.

In addition to single fixated goals, goals can also be too collective, meaning you're working towards too many things at the same time. This can feel overwhelming during your training cycle and can be a huge motivational drop if you don't see the type of progress you want. For example, attempting to increase both your maximum strength and peak your endurance performance at the same time will likely leave you unsatisfied and underachieved in both areas. The truth is, some goals just don't mix well and can be the equivalent of searching for a unicorn. I'm sorry, but you can't have it all. . .

Of course some collective goals do work well together, you'll just need several methods of measuring all their progress.

So, we've put together the following list of benchmarks to help you take a more effective approach to measuring your goals and keeping fuel to your fire.

How To Determine If Your Workouts Are Actually Working:

Performance Benchmarks- Are a way to collect data through specific tests and measurements, and used to evaluate and make changes in workout or programming decisions. Performance benchmarks are a great way to assess and measure improvements and indicate weaknesses in the training program. Tests can be singular or variations of strength, speed, power, endurance, agility, stamina, time, skill progression, technique proficiency, etc. Remember for accurate data, it's important that each test and retest is an identical standard.

Functional Movement Screen (FMS)- Is a system for evaluating the quality of a client or athlete's movement ability. It consists of a few simple tests that can diagnose orthopedic problems, muscle imbalances, movement restrictions, and asymmetries in the body. This is extremely helpful for understanding which movements can cause you trouble or potential injury down the road. Equally, it's helpful for revealing what exercises are priority for fixing particular issues and getting you on your way towards better movement and performance. After all, how do you get the best results if you're not in the best exercise positions to do so?

Body Composition Analysis - Is a physical test that measures the proportions of water, protein, fat, and minerals in various body segments (legs, midsection, arms, etc.). It's used for analyzing body fat compared to lean mass, which is helpful for understanding best performance levels and body aesthetics.

Flexibility and Range of Motion- Flexibility tests the length of the muscle and tissue through a particular joints range of motion, while a specific range of motion test measures the angle of the joint or specific body part being evaluated.

Before and After Pictures- Are a great visual representation of body transformation. Body aesthetics can impact a person's confidence, energy, and drive.

Wardrobe- Clothing can be a great benchmark to reflect on because it offers a metric in the form of sizes and fit. Although no two clothing manufacturers seem to have the same size scale, your clothing can inspire your training when you have to buy new outfits or feel confident wearing something for the first time in a while.

Feelings- This form of feedback is likely the least measurable, however it could be one of the most important. Developing a rating scale and evaluating yourself across a few questions can help you gauge your feelings towards your fitness. Does your training excite you, are you happy with your performance, are you challenged in your workouts, are you inspired by someone, do you feel confident in your training abilities?

Coaching Feedback- Effective coaching feedback helps clients and athletes through motivational support, reinforces good performance habits as well as discourage poor ones, and facilitates a more direct and faster path to results. Coaching feedback is verbal cues and advice that helps correct errors in technique, exercise function, as well as training intensity levels necessary for clients and athletes to improve.
Not everyone has a coach they can rely on for this type of help, but establishing the right types of benchmarks for your training goals can mean the difference between reaching your goals or not!

Phil Inverted on a Handstand!

Workout of the Day


A. Snatch Progression Warm Up; not for weight, for getting comfortable with your basic progression; 5-7 min.
Bx4; Overhead Squat x5 w/1 sec hold at top every rep for control; rest 60-90 sec
C. 1 min on, 30 sec off x6 [2 sets, rotating through, start at worst station]
Wall Ball
Box Jump + Step Down /step up + step down
Row for Cal


A. Back Squat: 2 sets of 5 at 87%, then 3rd set is AMRAP at 87%rest 2-3 min between sets.

Alt EMOM; 12 min;
B1. Run 100m hard
B2. Toes to Bar; 10-12 reps



Assess and Improve Your Core Strength

Power transfer from lower to upper extremities, Stabilize the spine, Flex and extend the spine, Assist in pulling and pushing movements, Assist in Postural alignment, and provide protection to internal organs all of which are included but are not limited to the functions of the musculature of the core. With that said I think it is safe to say that the core is an extremely dynamic group of muscles. Whether it be walking, lifting weight, or reaching up to grab something, every movement produced by the human body is first initiated from the core.

In my previous blog on the core I mentioned how important it is to train all functions of the core to limit compensation patterns and dysfunction. Although I provided you with some good brain food on anatomy and how the core functions, I did not necessarily give you much on what to do yourself to train these various functions in my last blog. So I am back with a vengeance, and the following videos and explanations are tools you can include in your training to keep your core functioning on all cylinders! Enjoy!


Standard Manual Muscle Test Assessment for your Rectus Abdominus

 The rectus abdominus has a tendency to get over trained in individuals that use complex ab routines that have high volume spinal flexion exercises. Because of this, the function of the rectus abdominus can decrease and the actual recruitment in flexion exercises of the rectus abdominus can lessen over time. This assessment is a simple test that allows you to see just how much you can isolate and recruit your rectus abdominis muscle without compensation from other core muscles.

The goal of the exercise is to isolate and use your rectus abdominis muscle to flex the spine and raise the torso and shoulder blades off the ground. The first variation shown is the simplest progression. From there, as the arms move closer to the head, the lever arm and center of mass created by the arms makes the rectus abdominis have to work progressively harder. If you are able to recruit your abdominis and get your shoulder blades off the ground in that last progression, it is safe to say you have a pretty strong and functional abdominis.. for now! However, if you cannot raise your shoulder blades off the ground in the middle and last progression, that is an observation that you need to start incorporating some different core exercises in your routine to help with the function of your rectus abdominis.


Anti core work- Anti-rotation- Anti-Lateral Flexion- Anti-extension 


As stated above the core functions to stabilize the spine. In ground based exercises such as the squat, deadlift, lunge, overhead press, etc, the core produces abdominal pressure to compress the spine and protect it from the force being generated. Without this protection your spine would collapse like jelly if you tried to do a squat. The core must be able to fight force from all planes of motion: Frontal, sagittal, transverse planes. Anti core work allows for you to train this function in all planes of motion.

The anti rotation exercise shown in the video is a rotary paloff variation. This exercise stresses the core in the transverse plane and forces the athlete to stabilize the spine while staying square. Staying square is important during all anti core work to ensure that proper alignment of the muscles allows for proper force distribution. Lock in.

Anti Lateral Flexion is an exercise that stresses the core to stabilize the spine in the frontal plane.


Anti Extension is an exercise that stresses the core to stabilize the spine in the sagittal plane while also promoting a posterior pelvic tilt. This particular exercise is great for individuals that live in an overly extended position caused by an anterior pelvic tilt. Each of these exercises can be performed with a band of light tension and can be performed standing as shown in the video, or kneeling on one knee or two knees down.


Flexed hip plate raise

This exercise is a rectus abdominus focused movement. It is spinal flexion that is being performed in this exercise. Yes I know what I said about spinal flexion exercises but in this exercise the hips are in a neutral position which allows for the rectus abdominis to function and strengthen without putting stress on the back. By flexing the hips and sucking the belly in to create a flat back against the ground, the rectus abdominus is forced to by recruited. It is important that when performing this exercise that the athlete raises the plate straight up to the sky and not downward towards the feet. This simple cue is the difference between compensation and recruitment. Do it right!!





A. Back Squat x5, no tempo,

rest 90 sec, working up

B. 15 min Alt EMOM;

B1. Wall Ball x12-15

B2. Box Step Up/Jump + Step Down x10

B3. 40 sec Side plank hold [15-20 sec each side]



A. Front Squat;

every 90 sec for 12 min - build to a heavy 2 rep front squat


B. 4 sets;

5x Front Squat [from the ground, heavy but unbroken]

10x Toes to bar

30x Double Unders

rest 90 sec active

Page 9 of 475

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Phone: 352-215-8609.