CrossFit Gainesville- School Of Elite Fitness
Bootcamp Is Coming!
Our Bootcamp program always brings a smile to my face! After seeing the impact on each person in this program, fitness is way more than just a workout...
Please help us touch a new athlete in the making's life by sharing fitness with someone important to you looking for a change in their health!
This program is for those interested in starting their fitness training, but may not have a steady history of working out, as well as those wanting more accountability, coaching, and education for a healthier lifestyle.
Check out the amazing past bootcamp photos HERE!
Plank High Fives!
Workout of the Day
Health and Performance
Recommended Rest day
Power Snatch, 4 TnG reps per minute x 8 minutes (125/75)
25 minutes of:
100m Farmers Carry - Heavy
200ft Bear Crawls
20 Alternating Step Ups
60 sec Plank Holds
Meet Logan Templeton!
Hometown: Miami, Florida
Profession: Just finished law school and I’m studying for the bar.
When did you first start training at Crossfit Gainesville? March of 2009.
Tell us about your sports & fitness background: I’ve always been really active, whether it was organized sports or just running around outside with friends. When I was in high school I wrestled and played football but at the beginning of my sophomore year I had a really severe knee injury. It took well over a year before I was comfortable playing sports again. My senior year I got back into organized sports and played lacrosse. Once I started college I played a few intramurals but mostly stayed active by being outdoors, hiking, mountain biking, etc. I love the water and surfing has always been a huge part of my life.
How did you first get exposed to CrossFit? I remember seeing a friend putting pictures up of him working out and he was doing stuff on the rings. I thought it looked fun so I checked to see if there was a gym in Gainesville. I’ve been hooked ever since.
What was your first workout and how did it go? How did you feel after? I actually have my old workout journal from when I started. I did the old baseline but I didn’t log it. My first official CFG workout was on 3/16/09 and it was a couplet of descending DBL unders 50, 40, 30, etc. with ascending KB swings 10, 20, 30, etc. I used a 16# KB and did the first 25 dubs then scaled to 3-1 singles finishing in 13:07. I’ve come a long way from that.
Favorite Workout: I don’t really have a favorite but since I’m a “little guy” anything with body weight movements and light barbell work is in my wheelhouse.
Least Favorite Workout: Karen, she’s the worst.
What sort of changes have you seen in your body, health and fitness since starting at CFG (before/after)? I’m so much stronger than I was and my conditioning is better than I ever thought it could be. Looking back at my old journal, one of the first workouts I did was Chief. I used 75# for the power cleans, that’s half of the Rx weight! It’s great to look back at your old numbers and see how far you’ve come.
What sort of unexpected changes in your life have you experienced out of taking on something like this? The two biggest things, and they kind of go hand-in-hand, are confidence and mental toughness. The confidence relates to all aspects of life, not just in the gym. Believing in yourself and knowing that if you put in the work and want something bad enough, you can make it happen. I forgot the context but my Dad told me once, “Whether you think you can or you can’t, you’re right.” That’s always stuck with me and through Crossfit I’ve proven that to myself time and time again.
As far as mental toughness goes, Crossfit will put yours to the test. Learning to “embrace the suck” and not quit will make you feel like you can accomplish almost anything. I’ve been studying around 8 hours a day for almost two months. What’s gotten me through it, besides getting to play in the gym everyday, is approaching it like I do Crossfit and embracing the suck. After a while, it’s not that bad. I’ve learned that it doesn’t hurt that much more to move a little bit faster, study a little bit longer, or try a little bit harder. It’s always worth it in the end.
I wouldn’t call it a change but another thing I love about Crossfit is that it has introduced me to so many different aspects of fitness that I would have never tried or even heard about. Yoga and gymnastics are a great example. For me the whole thing has slowly evolved into a lifestyle. Being health, staying active, surrounding yourself with others who have those same goals is something I don’t think I would have found on my own.
Please share with us any favorite CrossFit / CFG moments: I have a bunch but there are two that happened recently that really stand out. I had been away for three years before coming back to Gainesville. Technically I wasn’t going to a new gym but it felt like I was and that is always intimidating, at least for me. Within 10 minutes I felt like I had only been away for a weekend. The community here is amazing. It was really nice to be treated like part of the family from day 1. Next, I got a 225# clean last week. That’s a PR by 10# and I’ve wanted that lift for soo long. I guess all that strength programming is paying off.
Any advice for people just getting started or new to CrossFit? Just to stick with it and set reasonable goals. We all had to start somewhere. If you told me my first day that I would be able to do a 225# clean I would have said there is no way. Don’t say you can’t do something unless you follow it with “yet.” Hard work pays off and you’re tougher than you think.
Logan on a Muscle-Up!
Workout of the Day
Fsq+ MAP Mulit – Low % (1x20)
A. Front Squat @ 20X1, 4-5 reps x 3 sets, 2 min
20 minutes @ moderate effort
(1000m Row buy-In)
5-7 Toes to Bar
5-7 Strict Push-Ups
5-7 KBS (53/35)
10 sets @ moderate aerobic effort:
30 sec Rowing
30 sec rest
30 sec KBS (53/35) - unbroken swings during 30 sec
30 sec rest
30 sec HSPU Hold
30 sec rest
Join us for our upcoming Snatch Skill Clinic this Thursday July 17th at 6:30pm!
Skill Clinics are included in your membership and are dedicated to helping you develop those challenging skill sets that require extra attention and insightful coaching to truly master. The little pointers, the focused coaching eye, and dedicated 45min. sessions will get you fast on your way to being an experienced lifter.
This Thursday's Skill is the Snatch. The clinic will help those new to the Snatch movement by developing:
- Confidence with the barbell
- Introduce practice drills to use on your own
- Personalized feedback that fits your current progression level
Join these athletes already attending!
Sign up HERE only 4 spots remain!
Coach Chip with a Split Jerk!
Workout of the Day
A. Deadlift @ 30X1, 5 TnG reps x 3 sets, 2 min – all toug sets
B1. Seated DB Press @ 20X1, 6-8 reps x 3 sets, 90 sec
B2. Uneven Farmers Carry, 50/side x 3 sets, 90 sec
5 x 20 sec Row sprint, ALL OUT effort, 3 min rest
OH Int+Clean + MAP Sets
A. Fat Bar Press @ 20X1, 1-1-1-1, 2 min
B. Squat Clean. FS. Push Press 1.1.1 x 3 sets, 2 min - limiting weight will be Push Press
C. 2 sets @ moderate effort:
7 TnG Deadlifts (315/205)
15 Bar Facing Burpees
rest 3 min b/t set