USAW Sports Performance Course

We will be hosting the USAW Sports Performance Course on July 25-26.

For more information visit

or follow the direct link to sign up at



Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. 
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. 

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. 

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar. 

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. This prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. This prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

For more in depth research visit


We also have food services provided at the gym:

Al Rosas the Organic Chef has a farm in Ocala. He delivers bi monthly to the gym for free and offers discounted prices to CF facilities. He offers grass fed beef, range free chicken, farm raised pork and much, much more. You can check out his site at

You can just email them for their monthly specials and set up delivery.


Cater Me Fit is a meal prep service based out of Tampa that provides daily meals in paleo, traditional and vegetarian. You can select how many meals you want for 5-7 days a week including snacks. You can check them out at

You can call them to set up delivery and a meal plan catered to your needs. They also provide free delivery to the gym M-F.

4 Year Anniversary

Well stellar CFSH family...Four years ago today, Jesse & I took a chance and opened CrossFit Spring Hill's doors for the first time.  Our love of CrossFit and Olympic Weightlifting was something we wanted to share with the community; and to watch our vision grow from the days of training out of our garage, to the days of training out of our old box (which wasn't much bigger than our garage), to our amazing box we have today...well, it's pretty damn amazing!!!


So, from the bottom of our hearts, Thank you to all who have helped create the culture of family and fitness Jesse & I love to be apart of :-)


Happy 4 year Anniversary to CrossFit Spring Hill <3 Here's to many more years of changing lives, lifting heavy shizzzzz & growing as a family.



Jesse, Natalie, Ari & Nica :-))))

New Shirt Pre-Order

Our new shirt and tank designs are in. It will be pre-order as last time so $25 up front and specify size/ color.

Pre-order will run till the end of next month.


Memorial Day Murph Challenge

Memorial Day Details:
Murph Challenge May 25th
Gym will open at 9am and we will start heats of 14 at 9:30 am. Heats will run every 45mins. We would like to thank Bill and Judy Tatun for donating the money for us to be an official host this year. Judy knew Lt. Murphy personally so this is a cause dear to her heart. Thank you guys for your support!


Update: We have had people ask if they can bring food and drinks. You guys are welcome to bring food and drinks BYOB/F. Hang around and eat and drink as long as we're open that day.

Cater Me Fit

Attention members: Cater Me Fit will be out this Saturday from 9-11 to give out samples and answer questions on service. For those interested in the service this will be an opportunity to get your questions answered.

Kids Class Cancelations

Attention: there will be no kids class the following dates of April



2015 CF Open Update

Attention to our members doing the open:

First of all we would like to say good work so far. We've seen a lot of new prs from most of you. We would just like to make a friendly reminder that designated times to do the workouts are:

Friday at 7pm

Saturday at 11am

We set the time aside so that it doesn't interfere with the regular classes but more importantly so you get more of the experience of the Open. You get the individual attention with everyone yelling you on. In a regular class we just kinda got to get it done while coaching the people in the class at the same time. We had 8 outa 15 do it today. While we understand that the scheduled times may not work for everyone week to week we offer the make up times during classes. But today was too many waiting till the last day. We just want you guys to get the most out of the experience. So try to get in and get it done as soon as you can.


Coach Jesse and Coach Natalie




2015 CF Open Workout Schedule

This year the designated times we will have for completing the open workouts will be:

Friday nights at 7pm

Saturday mornings at 11am

These are just the designated times for everyone to do them together. Now just like years past you can come in during any regular class to complete the workout. This would be if your schedule doesn't work with the designated times in any given week. Also, out of towners are always welcomed to drop in to get theirs done. Just call ahead so we can make arrangements. Finally, the Saturday slot is during our UBF kids class. So parents don't worry they'll be on the opposite side of the gym and kids class will run as normal. If you have any further questions see Coach Jesse. Remember have fun and give it all you got!

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