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CrossFit Gainesville- School Of Elite Fitness

Runners, It's almost here!

Note: This post is for anyone that runs and experiences any sort of joint, muscle, connective tissue pain during or after their training sessions. Also, for those runners who know they could run faster if they knew the proper way to run. If you don't want to resolve your running pains or form... this doesn't apply to you.

I've known our resident expert in pose running and DPT Scott Greenberg for 3 years now and it's always a pleasure to hear his perspective on helping his athletes get out of pain and improve their performance in running.

He's stated that many running injuries could of been prevented had the runner chosen the proper shoes or modified their running technique to produce less impact through the joints.

You see, with more efficient running stride and posture you can reduce the damage to joints, muscles, and connective tissue and through this process athletes can gain more enjoyment from their runs, less aches and pains, and faster mile times.

If you enjoy running and want better results or less pain then join Scott for the Pose Running Seminar September, 27th at 2pm here at CFG!

Click Here To Register!

Thumbs up CFG!

Workout of the Day


A. CGBP @ 30X1, 3-4 reps x 4 sets, 1-2 min
B1. Single Arm DB Press @ 30X1, 8-10 reps x 3 sets, 60 sec
B2. KBS, 15 unbroken reps to OH x 3 sets, 60 sec
3 sets @ 75-80% effort:
10 Push Press (75/55)
10 Burpees
200m Run
* Rest 2:00 b/n sets


Snatch EMOM + Aerobic Tester (long)

A. Power Snatch, 3 TnG reps per min x 5 min - 60% 1RM

B. Squat Snatch, 2 TnG reps per min x 5 min - 70% 1RM

C. Hang Power Snatch, 1 rep every 30 sec x 4 min - 60% 1RM


For Time:

400m Run

25 KBS (70/53)

25 Box Jumps (24/20)

25 Push-Ups

25 Wallballs (20/14)

25 Burpees

400m Run

Define Eating Healthy

Typically, when thinking about eating healthy, we consider all the things we love to eat that are

bad for us. Therefore, eating healthy often means eliminating these things from our diet.

I'd like to propose that we change this thought process and consider eating healthy as including

healthier versions of our typical meals in our diet. Put another way, eating healthy means

always striving for maximum nutrition density (nutrients per calories consumed) in what we put

in our bodies. First, this definition takes a positive perspective on improving our diet, rather than

making us think about deprivation. Second, it leads us to get creative and experience things we

wouldn't typically try in our diet in the process. Third, it allows us to think about food in terms of

what it contributes to our health and performance rather than simply calories. As an example:

Old school of thought: Pizza is bad for me. Although I love it I should stop eating it completely.

New school of thought: I love pizza, let's see if I can improve its nutrition content. After a bit of

quality time with google you pull up the following options:

1. If you eat grains: http://www.womenshealthmag.com/nutrition/healthy-new-pizza-recipes

BTW—The trader joe's whole wheat pitas make amazing pizzas! Just load with toppings

and put it in a toaster oven for 8 mins set to 450 F! I love mine loaded with kale,

artichokes, and chicken sausage!

2. Who knew gluten free could be this delectable: http://www.buzzfeed.com/peggy/13-

healthy-and-gluten-free-ways-to-make-pizza#43dw6au (speaking from experience these

are quite delicious!)

Bob and Suzanne making fitness a family priority!

Workout of the Day


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 (increase angle and weight when needed)
B1. Romain DL @ 20X1, 6-8 reps x 3 sets, 1 min
B2. Push-Ups @ 30X1, 8-10 x 3 sets, 1 min


Bsq Int+Cl&J Int+C2B/HSPU EMOM

A. Back Squat @ 20X1, 2-2-2, 3 min - all tough sets
B. Power Clean & Jerk, build to a heavy single
C. For Time:
50 C2B Pull-Ups

Eight Weeks

Short and sweet: I just wanted to let you know that the Whole Life Challenge starts tomorrow.  Think forward eight weeks, to November 8. Who do you want to be? What do you want to feel like? Look like?

The Whole Life Challenge is the framework for achieving this vision.

Sign up now!

***** The gym will be closed Saturday, September 13, 2014 for the Whole Life Challenge Kick-Off and Cleaning*****


Faun on Turkish Get-Ups

Workout of the Day


A. Front Squat @ 20X1, 3-3-3, 3 min
B. Below Knee Squat Snatch, 1 rep per min x 8 minutes - all tough sets
C. For Time:
50 C2B Pull-Ups
50 Wallballs
*partition reps as needed


Oly Skill (HSPU)+MAP Sets (60-90)
Skill: HSPU Spend 15min. working on progressions
5 sets @ high effort:
15 KB Swings (53/35)
15 Air Squats
Rest 60 sec b/t sets
rest as needed
5 sets @ high effort
6 Toes to Bar
8 DB Push Press (45/30)
12 Russian Step ups (24/20, 6/leg)
Rest 1 min b/t sets


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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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