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CrossFit Gainesville- School Of Elite Fitness

Please meet Raemi!

Name: Raemi Eagle-Glenn
Age: 34
Hometown: Ft. Myers
Profession: Attorney

When did you first start training at Crossfit Gainesville? September 2013

Tell us about your sports & fitness background: soccer in high school; then yoga, pilates, and jogging to stay in decent shape.

How did you first get exposed to CrossFit: My brother and sister got into the sport at CrossFit Salvation. I was jealous of what good shape they were in.

What was your first workout and how did it go? How did you feel after? The baseline test was brutal. I truly did not realize how out of shape I actually was. I was famished after that workout so I ate a whole Chipotle burrito. Then I got a massive headache and threw up. My metabolic system was haywire that day from just a 5 to 7 minute workout!

Favorite Workout: barbell skills combined with high intensity cardio is a good day for me.

Least Favorite Workout: Pull ups- they are a real challenge for me.

What sort of changes have you seen in your body, health and fitness since starting at CFG (before/after)? Finally starting to see some definition in these shoulders! My body mass has increased but in a good way. More muscular for sure.

What sort of unexpected changes in your life have you experienced out of taking on something like this? I'm in a positive environment to share with a diverse group of good people, and to work on my constant quest for self improvement.

Please share with us any favorite CrossFit / CFG moments: The Strength Program with Chip was a new experience for me and I learned to lift some pretty heavy s***!

Any advice for people just getting started or new to CrossFit? The novelty and challenge of every workout provides great motivation to keep at it. Every hour spent at the box provides a healthy and invigorating challenge.

 

Workout of the Day

Health

Upper Push(Horiz.)+Single Arm Push(Vert.)/Bend Assist+Row sprints

A. CGBP @ 30X1, 2 reps x 4 sets, 1-2 min
B1. Single Arm DB Press @ 30X1, 5-6 reps x 3 sets, 60 sec
B2. KBS, 20 unbroken reps to OH x 3 sets, 60 sec
+
4 x 20 sec Row Sprint @ 95-97% effort, 2 min

Performance

LEnd 1 (90-120 sec)

5 sets @ 95-97% effort:
15 KBS (70/53)
15 Burpees
Remaining Cals in 90 sec - Row
rest 7 minutes b/t sets

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

Health

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

Performance

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

Health
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

Performance
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)

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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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