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CrossFit Gainesville- School Of Elite Fitness

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)

Accessory Movements: Scapular Engagement

A member pleasantly surprised me recently when he stated,  "I'd like to improve my scapular strength and stabilization." Most of us think we want to improve our pull-ups, press, clean and jerk, or get our first muscle-up. While valid endeavors, you likely need to strengthen the muscle around your scapula and shoulders to accomplish them.

I cannot count the number of times I say, "squeeze your shoulder blades together" in a single class, let alone in a week of coaching. Kettle-bell swings? Squeeze. Pull-ups? Squeeze. Deadlifts? Squeeze. Snatches? Yep, Squeeze. The list goes on and on and on and on since these muscles stabalize the shoulders.

If you want to get better at the above movements and improve your posture, you need to do the accessory work. In performing accessory movements as well as negatives (negative pull-ups, eccentric tempos etc), we are building tendon and ligament strength in a controlled manner. This enables our bodies to withstand explosive and dynamic movement further down the road.  Remember, to build a sturdy house, you need a strong foundation.

Pre-Workout Warm-up 
Scap Push-ups: 2 sets of 10 reps before your workout

Post Workout Accessory Work
Powell Raises: 40X1, 8-12 reps/arm X 3 sets, 1-2 min


That's right Kameron! Squeeze your shoulder blades together.

Workout of the Day

A. Standing Barbell Press @ 21X1, 3-3-3-3, 1-2min
B1. Single Arm KB Push Press @ 11X1, 10 reps x 3 sets, 60 sec
B2. High Bar Back Squat @ 20X1, 10-12 reps x 3 sets, 60 sec
EMOM (each min on the min) for 10:00 @ high aerobic effort:
Odds = 10-15 Wall Balls - 20/14 (*30sec cut off)
Evens = 10-15 Burpees (*30sec cut off)

A. Squat Snatch, 1 rep every 30 sec for 10 min - add 5 lb per minutes
B. Front Squat @ 22X1, 2 reps x 4 sets, 2 min
C. 10 Round Partner Workout
5 Power Clean (185/115)
5 Partner Assist HSPU
* Each partner does one round while other rests/spots the HSPU

Now Hiring!

When we first opened our doors in 2008, we dreamed of working alongside a passionate team that would go to great lengths to help athletes satisfy thier goals in fitness and health.  That dream has developed into a mission of providing much more than a job, we value long term professional careers where people can learn, grow, and aquire real life skills in business and coaching.  We've worked hard to innovate a Professional Coach Development (PCD) program, which teaches new coaches what it means to be a professional in the industry and to aqurie awarenesses that would take years of experinece on thier own.  We've coached hundreds of gym owners around the world to help them build a business that fits their dream lifestyle and uncover what's truely important for providing meaningful service to their clients.

It's our passion to work in this area of health and fitness, but we will need the right team to fufill what we want to accomplish for our business and for our athletes.

So, I'm excited to announce that we are active looking for a new Assitant Coach to join our team!  We would be thrilled if it was a friend or family member of yours that you know and trust to contribute to our dedicated team of health professionals.

If you have just the right person to consider, please send them our link to our position listing here- http://www.crossfitgainesville.com/index.php/about-us/career-opportunities.html.

Then have them email  This email address is being protected from spambots. You need JavaScript enabled to view it.

For learn more about our company- click here!

Coaches and Members after Level 1 Testing!

Workout of the Day

Health and Performance

Recommended Rest Day
- or -
MAP Single Modality - Low %, mod. Vol.
20 minutes @ 75% effort:
Run 200m
30 KBS (35/26)
30 Walking Lunges
30 Unanchored Sit-Ups




Page 9 of 405

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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