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CrossFit Gainesville- School Of Elite Fitness

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


Training is a process, enjoy the journey!

This is a such a great video and list on athlete development! Did you know that China's dive team has won 24 of the 32 Gold medals in the past four Olympics? That's incredible!

There's a system of training, coaching, and community that's being used to produce such highly talented and motivated athletes.

Here's a few teasers and some of my favorite found in the "10 surprising truth's about this talent hotbed..."

1. WE MIX AGES LIKE CRAZY: The juniors aren't all lumped together like they are in most systems — instead, three-time Gold medalists train with top 10-year-olds. Each diving coach might be responsible for five athletes – three Olympic veterans and two juniors. The juniors get to mirror the elites all day, from training to eating to bedtimes. It also creates a sense of humility in the juniors, who have likely dominated in their provinces since they were six years old.

2. WE SPEND MOST OF OUR TIME WORKING ON SUPER-BASIC DIVES: The Chinese have a higher training volume than the rest of the world – often more than 100 dives per day. But many of those dives are very basic. The first ten dives of the day might all be starting with your butt on the edge of the platform and falling into a simple dive. That's it — and that's the point.

4. WE ARE OBSESSIVE ABOUT COACHING EVERY SINGLE REP: Each dive is given feedback, even the basic ones. A dozen coaches sit on the side of the pool and give immediate feedback on every dive that their athlete performs that day.

As coaches of the CFG community we can appreciate their system of excellence and strive to help each of you achieve your own levels of success in training! 

"Just give us 1% of your trust, we'll earn the other 99%"

Article finders credit: Nicole Black

Workout of the Day

Health and Performance

Thursday - September 11th, 2014
Recommended Rest Day
20 minutes of:
3 Squat Clean Thrusters (185/115)
3 Bar/Ring MU's

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