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CrossFit Gainesville- School Of Elite Fitness

The Power of the "Power Position"

This Saturday I will be putting on a clinic on how using the power position can help improve your strength and efficiency in the Olympic lifts. This position is crucial for proper force application during two of the more complicated movements in our repertoire of exercises. This is because when we bring the bar closer to our hips (the power position) we are able to more directly transfer force from our primary movers into the barbell to create lift on the bar, allowing us time to pull ourselves into our receiving positions.

I have come to understand that although this position is crucial for the lifts, it is hard to achieve, especially when first learning. It is not a natural position to stand in and it takes great patience to reach. So as the bar gets heavier, and we become more concerned with completing the lift, we begin to forget the key positions that need to be hit in the process. Now, although at first it may seem easier to rush and miss proper positions, it will ultimately place a greater limit on what we can achieve. And just as with any other skill it takes patience and diligent practice before it can become a habit.

Remember what Uncle Ben told Peter Parker before he became Spiderman:
"With great power position comes great lifting ability..." or something like that.

I hope to see you guys on Saturday!

Kendrick Farris (Olympian '08 & '12) hitting the power position in both the Snatch and the Jerk.

 

Workout of the Day

Health

A. Jump Rope; 3 sets; 1 min max reps, rest 1 min
Score is highest & lowest
Can be doubles/singles - count total passes
 
B. 15 min AMRAP;
5x Burpee,
7x Lunges each leg, alternating,
9x Sit Ups,
100m run
 
Performance
Filthy 50
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Perception

We have all experienced it at one time or another . . .

You know, when you tell someone you do crossfit and they immediately jump to an assumption that you are crazy! That you drag trucks around parking lots for fun! That you are are in a cult!

Well, these are other people's perception of what we do and love so much based on their environment. That does not mean there is no merit, just that there is a gap between the perception of someone who has never experienced crossfit, vs actual crossfit, especially at CrossFit Gainesville :)

Lets take perception into the gym . . . If I re-made the silly CrossFit diagram below with different pictures and titles, what would that look like?

  • What BootCamp thinks a CFG athlete looks like
  • What a CFG athletes think I look like
  • What your Coach thinks you look like
  • What you think you look like
  • What you ACTUALLY look like

As much as we would love all of those pictures to look the same . . . they will probably end up being very different!

So what. . . get to the point Steph. . .

Sometimes it is easy to get caught up in the PR's, the fastest times, or the competition, that we forget to take a look at what we are ACTUALLY doing, not what we think we are doing.

The fastest way to achievement in CrossFit is by taking it slow, and making sure the foundations, form, and energy systems are all build properly before going HAM. If you rush it, which we all do from time to time, you will hit a plateau or get injured, then have to start over from the beginning anyways. It is better to do it right the first time. 

Make sure your perception of yourself, skills, level, and technique are as close to reality as possible. Utilize your class coaches and primary coach to help you see the Actual you, and create the best and most efficient route to your goals!

perception.001

Workout of the Day

Health

A. Hang Power Clean or Hang Power Snatch

B. CF "Baseline" for time
500m row
40x Squats
30x Sit Ups
20x Push Ups
10x Pull Ups

Performance

A. 800m run for time
-rest 5-10 min

B. 1 min Max Rep of each: rest 2-3 min after each set
Muscle Ups
HSPU
Max Freestanding Handstand Hold

C. Core/isometric Holds; rest a few minutes in between, similar to B:
Max time L-Sit
Max Time FLR on Rings

Where to Start

So, you want to start eating healthier? You made a promise to yourself to lose 10% body fat in six months. Great. Now what? After you set a goal what is the next step? What is the correct order of steps? Do you eat strict paleo, or incorporate some grains and dairy? How much?

It is to get lost in the sea of information and have no idea where to start on your path to improving your nutrition and body composition. There are steps for you to follow and skills you'll need to learn and there is an order, though it may differ based on your current knowledge, skills, and physical condition.  For example, you can't cook healthy meals if you don't know how to create a grocery list and shop. And unless you have an iron will, if you still have junk in your house...you are likely to end up eating junk. To figure out where you are in the process, it is best to reverse engineer your goal. Ask yourself this question as many times as it takes:

"In order to ____, I have to ____."

For example: My long term goal is to prepare nutritious meals from local food sources. This is a long-term goal that requires me to acquire several skills. I started drawing it out to help organize the process. I focused first on one outcome: Learning how to prepare different types of food to maximize nutrition. This could take a while. I worked backwards to figure out that I need a trusty cookbook...so I found one and ordered it. As soon as I get it, I will browse through it this week and by the end of the month try to ferment something (many foods become less harmful or more nutritious through fermentation).

Just like learning how to program a computer or insert an IV, you need coaching and education to pick up a new skill. Reach out to your coaches and let them help you reverse engineer your goals. It is a pretty fun exercise.

 

Workout of the Day

Health
A. Press; In 10 min; Find 1RM Strict Press;

B. Max distance 5 rep broad jump
Best of 3 attempts. Looking for total distance for one of the sets.

C. 4 min AMRAP; Max Rep KB Swings (35/26, 53/35)

Performance
Back Squat; Find 1RM in 15 min
then - 85% of A for max reps, 1 attempt - no more than 1 second pause at top

B. Strict Pull Ups; Max Reps in 2 min

C.Double Unders; Max Reps in 2 min

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CrossFit Journal

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Contact Us

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