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CrossFit Gainesville- School Of Elite Fitness

Why do we go through this and what is 'fitness' anyway?

Yesterday I was talking to the bootcamp athletes and our topic was 'what is fitness', a lot of good synonyms were thrown out but as for a real definition, it seemed like it was something nobody had thought of before? Sure, to be fit we all agree one needs to exercise and eat healthily but, how do we know when someone has actually achieved fitness? What if we looked at fitness as the highest level of health. We all know how to measure health: weight, blood pressure, cholesterol, body fat, bone density.... the list goes on and we all know that there are categories of results for each ranging from unhealthy to normal to above average. What if we looked at it like this:




Our goal is to live in the "Fitness" category. Why? Well because it makes us more prepared for life! For example, bone density is known to decrease with age. We become osteoporotic. If we are living around the "Wellness" mark, average, then a small decrease in bone density winds up causing broken bones and now we are living around the "Sickness" mark. Compare that to if we lived in the "Fitness" category, we would still possibly be above average with the exact same problem! You can do this with every marker of health. Not to mention fit people will recover from illness and injury quicker.






Crossfit has defined 10 components of fitness and believes that training in these areas in addition to a clean and nutrient rich diet will help you to live and thrive at the fitness level.

This is why we do what we do and train the way we train.







Chloe, Lisa, and Paula working on their fitness!

Workout Of the Day


Ax3; Negative Chin Ups x3-4 reps, rest 90 sec

B1. KB Box Step Up x5 each leg, rest 30 sec
B2. DB Bent Over Row x5 each arm; 30x1, rest 30 sec

C. 10 min Alternating EMOM; [5x each station]
C1. 12-15 Wall Ball
C2. 60x Jump Rope Passes [20x Double Unders if possible]


A. Standing Triple Jump; Best of 3 attempts

B. For time; [20 min Cap]
800m run
21x Power Snatch [135/95]
400m run
15x Deadlift [275-315 men, 185-205 women]
200m run
9x Power Snatch

Posture and Performance

Low back pain tends to be a common issue arising around the gym. Although low back issues have an array of origins, postural integrity is among the most common, especially in the working class population. Postural maintenance or dysfunction are overemphasized but critical issues in the health and fitness professions. Every trainer, strength coach, and physician has his/her own protocols of addressing these issues, but it is the relevance and accuracy of an effective training program that ultimately determines the ideal outcome to each unique postural condition.

The kinetic chain, as I have discussed in previous blogs, functions at full capability when everything along that chain is aligned and uninterrupted by osteokinematic dysfunction starting at the foot. The appendicular and axial skeletons are connected links to that chain and as we all know, a chain is only as strong as its weakest link! With that said, maintaining ideal posture in everyday life is correlated to overall health, Central Nervous System function, and performance.

However, there are many factors that influence postural imbalances which include gravity, structural asymmetries, strength, and poor body positioning while sitting or standing. Although all of those factors play a role in an individual's posture, poor posture while seated is arguably the most influential and relevant in the majority of the American population we work with.

The average person that walks into a fitness facility interested in personal training is either looking to alleviate pain, lose weight, or improve performance. In most cases, a lot of those people typically have sedentary dominant jobs and are seated at a computer desk the majority of the day. Unless they consciously maintain spinal stiffness and optimal posture while seated, their job leaves them susceptible to poor sitting posture over long periods of time. This sustained posture can then compromise overall posture, which may lead to dysfunction and hinder their ability to reach their fitness goals. Poor sitting posture leads to dysfunction and pain due to poor pelvis positioning and its influence on the spinal alignment throughout the vertebral column. Muscles affected by this posture are usually tight and short hip flexors, abdominals, adductors, hamstrings, and pectorals with elongated or underactive glutes,rhomboids, and erector spinae. This is also why a lot of these people tend to develop structural asymmetries such as Jandas upper crossed syndrome or lower crossed syndrome. All these factors play a role in a person's ability to develop low back pain and eventually lead to impaired movement.

Ultimately, poor posture is very easy to achieve with all the forces being distributed on the body. Sitting posture is just as important as standing, if not more important. Proper awareness, strengthening, and stretching should be utilized in order to counteract those forces. Identifying the different forces and movement patterns that affect postural dysfunction are key to alleviating pain and improving fitness with central nervous system efficiency. In order to correct postural dysfunction and achieve perfect posture we must define the idea of "Perfect posture". "Perfect posture is a condition where body mass is evenly distributed and balance is evenly maintained during standing and locomotion."(Dalton, pg.33). By defining and understanding what it takes to achieve this perfect posture, we can systematically begin how to correct postural deficiencies and help minimize the development of pain before onset symptoms begin or worsen.



Dalton, E. (2006) The Puzzle of Perfect Posture. Massage and body work. Pg.33-34. Retrieved july, 31, 2013.
Barr, K.P. (2005) Lumbar stabilization. Core concepts and current Literature, Part 1. Pg.474-478. Retrieved July, 31, 2013.


How is your posture?

Workout of the Day


A. Two minutes, max rep hand release push ups
B. Deadlift 5x5; 2020 tempo. One set every 2 min for 10 min
C. 8 min AMRAP
20x Russian KBS
10x Burpees



A. Front Squat: One rep every minute on the minute for 10 minutes; load; 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%+ for all remaining sets

B. 4 min AMRAP, rest 2 min at each

1.Wall Ball, max reps
2. Muscle-ups 

Get Your Time Back!

Have you ever wondered what you'd do with your time if you had more of it? Well, you may surprise yourself with what's possible with time blocking. Time blocking is a lifestyle tool that helps reveal the gap between your current weekly schedule and your desired schedule. 

Start using our Lifestyle Tool called Time Blocking- Here!

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A. x5; Overhead Squat; Build to a daily tough set of 5 reps, from a rack

B. Lil' Nancy;
3 Rounds for time;
400m Run
15x OHS


A. One set every 45 seconds for 9 minutes/
1x Power Clean + 1x Push Jerk
Load; 50, 60, 70, 75, 80, then 85% across;

B. For time; [Lactic Power - #nasty]
Power Clean 115/75#
Burpee Box Jump Over [24/20]

Page 10 of 438

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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