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CrossFit Gainesville- School Of Elite Fitness


                  Prepare Your Squat


Preparing your body to squat is just as important as preparing your car/truck for a long road trip. You wouldnt go on a road trip without making sure you have gas in the tank, oil in the engine, and a fully functioning battery now would you! If so, you probably won’t make it that far! This goes for the squat as well and almost every athletic feat if you want to be proficient at it. In order for optimal performance you have to prepare your body to do what you want it to do. The squat is a complex movement pattern that requires stability of the trunk and mobility of the extremities through constantly changing tension and position. Without adequate preparation, the squat can cause a lot of compensatory issues which can increase the risk of other problems such as inflammation, pain, and injury. My next skill clinic will address the essential aspects of squat preparation not only to prevent these issues but to assist in your form and strength.

The squat prep skill clinic is scheduled for Thursday August 13th at 630PM. This workshop will allow for the participating athletes to gain knowledge needed to improve form in squatting exercises in addition to learning what issues they need to address for their own individual squat performance. The content will primarily be on what I like to call “The 3 Pillars of Squat Preparation”.

These three pillars are a system that consists of consecutive tasks that can be implemented into a warm-up, workout, or weakness protocol that corresponds to the squat. These three pillars are Mobilization-Activation-Integration. To find out more in depth on these pillars you will have to attend the skill clinic! However in a nutshell, how you prepare to squat will determine how deep you can go and how strong you will be in that position.  A good squat is a deep squat performed correctly and depending on the type of squat being performed will determine how you will need to prepare. A lot of people have inadequate mobility,body awareness, and/or muscle function in order to get in the strongest squatting positions biomechanically available to them.

I am hoping by providing the athletes that attend this workshop with the information and tools of the trade that they will be able to identify their own squatting weaknesses and understand how to make adjustments in their training to ensure their longevity in squatting.  Hope to see you there! Sign up NOW-Limited spots available!








Strict Pull Ups x5; 41A1,


B. Turkish Get Ups x10 for quality


C. 12 min AMRAP

200m Run

12x Wall Ball

6x Ring Row





A. Back Squat x2;

60%, 70, 80, 85, 90, 85

rest 2-3 min after each set, 6 working sets total


B. For time;

50x Wall ball

50x Pull Ups

50x Burpees



Super Liver Saves the Day

There is a lot of buzz about "superfoods." So, I found myself asking the question: What makes a food super vs just plain healthy? The best way I can reconcile this concept is to understand it in terms of nutritional value.  In other words foods that give you the most nutritional bang for your buck or a high nutrient to calorie ratio. In addition to this high nutrient density, we also have to consider how bioavailable (easily digested) the food is.

The superfood you might not expect: Liver

Yuck...or maybe not so yuck? Is it worth it? Turns out liver (from grass fed beef or free range chickens) is pretty darn healthy. I just read a great blog article by Nutritionist Lily Nichols on the health benefits of liver, and yes, she calls it a superfood. Lily reports that "Liver is extremely rich in vitamin A (the real stuff), choline, iron, zinc, vitamin B12, folate, and a whole host of other nutrients crucial to health, especially for pregnant women and women who are trying to conceive (as I explain in excruciating detail in Real Food for Gestational Diabetes)."  Lily seocializes in gestational nutrition, however her points about the nutritional benefits of liver are widely applicable. 

Here she provides a pretty simple recipe for Liver Pate. In my quest to explore new foods with high nutritional value, I am willing to give it a try and see what happens. What about you? Any liver lovers at CFG?

Buyers beware. Marketers will label just about anything a superfood if they think it will make you buy it. So how do we determine which foods give us the most bang for? It is a large part education (knowing what is in the food you are eating) and some part individual experimentation. Every human body is different and will respond differently to foods. I am a fan of Precision Nutrition's 21 Superfood List. Check it out and see how many of these foods you regularly include in your diet.



Workout of the Day



10 min Alt EMOM;

A1. Wall Walk x3-4 reps, controlled
A2. Hollow Rock Initial Progression x10-12

B. 3 sets;
100x Jump Rope Passes
15x DB Push Press
20x Lunge Steps each leg
rest 2 min active


A1; Hollow Rock x15
A2: Barbell bent over row x8; 30x1

Bx3: B1. Bulgarian Split Squat x5 each leg
B2. Good Mornings x6

C. Row 100m hard, rest 90 sec x4-5 sets


How to become a better rower

You may laugh, but would you ever walk up to a loaded barbell and lift it without considering what weight is on it? Odds are . . . the answer is No. Before lifting there are 2 very important things to take into account – The movement (Clean, DL, Snatch) and load. The same thing applies to rowing. Although barbell work appears to be so much more complex, there is a technique to rowing in order to get the most bang for your buck. . . No one wants to look like a cartoon character just spinning the wheel and going nowhere.

With all that said, technique is not what I want to cover today, but here is a series of great videos breaking down rowing technique if you are interested: CLICK HERE

Lets talk about the screen. . . we all stare at it, but do we really know where to look, what to aim for, or what the different numbers are calculating?

When rowing, there are 2 very important numbers to gauge:
1. Stroke Rate
2. Split Time

Stroke Rate
This is your strokes per minute (SPM) or how many times you go back and forth on the rower each minute. During training, your stroke rate should be somewhere between 18-26. In a competitive scenario (one in which you do not have anything else to pace for afterwards, Max Effort) may reach into the upper 30's.

What is important about this number is that it measures the control of your pace. Many who do not monitor this number will have it jump from 18-24-22-26... That may not seem like an issue on a rower, but when you compare it to something like running . . . It just seems silly. Can you imagine going for a run and changing your pace every few steps? That would be exhausting and not very efficient.

Keeping the SPM around 20-24 is a great speed for a workout where you have to have some energy when you get off of the rower to complete KB Swings, Pullups, or a myriad of other movements.

Here is some homework to work on your Stroke Rate:
Practice holding a consistent stroke rate. Ignore your times and all the other numbers on the monitor. Practice holding a specific SPM for an extended period of time. At first it will be rough, but if you persist it will improve. If you are rowing to warm up for your workout, then try this ladder drill, done at an easy pace: Row for 1 minute each at 18, 20, 22, 24, 26, 28, 30, 28, 26, 24, 22, 20, 18. (Breaking Muscle)

Split Time
This is the BIG number in the middle of the screen. This number represents the amount of force you are applying to each stroke. Much like the Stroke Rate, the goal is to be consistent across all strokes. This number is like the weight on the barbell. Before starting a Back Squat build, we usually have in mind what number we are hoping to work up to. Same applies to the Split time. Before beginning a workout with rowing, we should consider a split time that will be most efficient, consistent, and sustainable.

Here is some homework to help work on your split time and learn to start gauging what split time is best for you:
Like the stroke rate homework, practice split times while ignoring all other factors. Practice holding a series of different split times that range from feeling like a light jog to feeling like a sprint. Hold them for thirty to sixty seconds each. Practice this regularly until you have the power to make split times happens. (Breaking Muscle)

IMG 4897-L

Workout of the Day


A. Hang Power Clean x4 reps, rest 60 sec

B1. RDL x8; 3030
B2. Static Hold on Rings x20 sec

C. 7 min AMRAP
50m single arm farmers carry
7x No Push Up Burpee


Every 2 for 12 min
A. Cleans
1 Below Knee Squat Clean + 1 Full Squat Clean
60%, 70%, 80%, (85)3

B. 3 sets
200m run
15x Hang Power Clean [60% of 1RM]
25x V-Ups
rest 2 min

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CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
Phone: 352-215-8609.