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CrossFit Gainesville- School Of Elite Fitness

Building Strong and Lean Legs with Squats!

Did you know squatting is one of the best exercises because it trains the whole lower body and activates your hamstrings, glutes, quadriceps, calves, and trunk? Studies reveal that how much weight you lift and how deep you squat will dictate how much strength and muscle you develop from your workout!

A recent study that tested muscle activity in a squat showed that the best activation of the muscles happens at loads over 80% of your 1RM and when done all the way below parallel. This is because when you squat all the way down your muscles perform more work.

Variations of Squatting

Back Squat
Front Squat
Over Head Squat
Single Leg Squats (Unilateral)

Read more on squating and see the full article here!

Daniel in a deep squat!

Workout of the Day


A1. Front Squat x5; 22x1, rest 30 sec
A2. Double Under Practice x30 seconds, rest 60 sec

B. 5 sets, rest 30 after each set active
100m run
12x Wall Ball
50x Jump Rope Passes/20x Double Unders


Alt EMOM; 12 min;
A1. Power Clean x5, touch & go [working up to about 70% of max....for turnover, not max]
A2. Burpees x10 [working on efficiency on these & pacing]

B. EMOM 12;
B1. Row 150m
B2. Toes to Bar x8-10

America's Biggest Problem

Each week for the next 5 weeks we will post a weekly Lifestyle Challenge for those participating in the Lift it Up Cup. Those who complete the challenge gain points for their team. Even if you are not participating in the Lift it Up Cup, we invite you to take on the weekly challenge.

Each Friday during Friday Night Lights when you check-in you will report whether or not you succeeded with the challenge.

This week's challenge is for you to go to sleep. We challenge you to get at least 7 hours of sleep for 5 days between now and next Friday. Sleep should be a priority for all those who strive to live a healthy life! You need sleep to rebuild and repair your body, restore and replenish hormone levels, efficiency in your metabolism and a host of other reasons.

This Tedx Talk by Dr. Kirk Parsley contends that chronic sleep deprevation is America's biggest problem.  He drives home the importance of sleep in all aspects of your life. He challenges the preconception that sleep is for the weak. It is filled with some great information and facts about what chronic sleep deprivation will do to your health.  The Barbell Shrugged interview with Dr. Parsley gives even more detailed information on sleep and your health and performance.  Check them both out!

In order to get to bed at a reasonable time, take a look at your bedtime routine. Are you losing time on social media or watching T.V.? Maybe try fixing a cup of herbal tea and a 5 or 10 minute yoga practice instead. Try it for a week and see how you feel!


Click on the photo to hear the Barbell Shrugged interview with Dr. Parsley


Workout of the Day


1000m row
50x Thruster
30x Pull Ups


A. "Fran"
21-15-9, reps for time
Thrusters 95#/65#
Pull-ups (chin/chest to bar)

B. Back Squat build up to one set of 3 reps @75-80% of 1RM

Pep Talk

I shared the Pep Talk video from the Kid President with the CFG All-stars (my team for the Lift it Up Cup). I like the message so much that I thought it merited sharing with the entire CFG community. 

I was hooked when the Kid President exclaimed, “This is life people! You have got air coming through your nose, you got a heart beat! That means it is time to do something.”

The kid president challenges us not to be boring, cause boring is easy! Too often we get sucked into the monotony of the day to day and we forget to tap into our potential to be AWESOME...we were made to be AWESOME!!!!! I know I get overwhelmed by all the problems in the world and at times I feel helpless. Well, we can complain about it or we can give the world a reason to dance.  

I love what we have planned for Friday Night Lights this year because it gives us so many opportunities to better ourselves and our community. Here are four ways you can take action and get on the path that leads to awesome:

1. Challenge your physical limitations and learn what it feels like to give your all in a competition

2. Participate in the weekly challenges that will be released during the 5 weeks of the competition. Whether you are competing or not, you can still participate in the weekly Lifestyle Challenge!

3. Support one of the local charities we are working with over the next five weeks. Stay tuned with ways to donate (PACE Center, Tyler’s Hope, and Youth Combine).

4. Come out the Friday Night Lights and cheer! Lend the athletes your support and energy. Your positivity is contagious!

So what are you waiting for!? Sign-up to participate or volunteer in Friday Night Lights at the gym. Help us make this a fun and fabulous community event. I highly recommend watching the Pep Talk video (click on the photo below). If you have already seen it, watch it again! You have just been PEP TALKED!


 Click on the photo to get your daily dose of encouragement!

Workout of the Day

Ax4-5 sets; Hang Power Clean x3 reps

B. 15 min AMRAP;
200m run
20x Sit-Ups
10x Slam-Ball
rest 30 sec active after each set;

Ax3-4 sets 
A1. 30 sec Handstand Walking/hold - rest 30 sec
A2. Hollow Rock x10 rocks
A3. Turkish Get Up x2 each arm

B. “Annie”
50-40-30-20-10 reps for time;
Double Unders
Sit Ups

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CrossFit Journal

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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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