GatorCrossfit

The Bear Complex

I know it's tough, just pick it up and lift it... nice Mohawk!

Thanks again to all our members that came this past Saturday to celebrate not only our One Year Anniversary but also Mandi's Birthday.  The workout was awesome as everybody displayed unbelievable determination.  For all the members that did not attend, thank you as well for making Gator CrossFit a great training facility.

Just a reminder, there will be no Yoga for the next two weekends.  The classes will resume on February 27th.

Here is the WOD: The Bear Complex

Complete 7 reps of each exercise in the given order.  You cannot put the bar down to re-grip.  Do 5 total sets.  Rest in between as if you were doing a heavy lift day.  You must come to the standing position after the Clean to do the Front Squat.  You may press it anyway you like, i.e. Thrusters, Push Jerk... the only rule is you must fully extend up from your hips and shoulders.  Pick a light starting weight and proceed upwards from there.  The exercises go in order from cleans to the last press, once the order is completed, that is one rep of each, do 7 of those for 1 set.

Cleans

Front Squat

Push Press

Back Squat

Push Press

New Challenges

 

Organized chaos of Fight Gone Bad on Saturday

We had a great turnout on Saturday celebrating our 1 year anniversary!  Everyone worked so hard (as usual) in Fight Gone bad and bringing in new records at Gator CrossFit.  Thanks to everyone who provided great food for the BBQ afterwards; the food was awesome! 

I am very excited to be hosting our first Paleo Challenge beginning next Monday!  You have one week to clean the junk out of your cabinets... you DON'T want to be tempted.  Most CrossFitters are not new to Paleo.  Hopefully on Saturday, you got a 'taste' of what the Paleo diet is.  I want everyone who is able, to participate.  In the end, you will not be disappointed.  Here is a link to all the details...  Download Paleo Challenge   If you can't open this link, I'm going to make it a page on the website anyways.  (You may substitute out the WOD for the tracking WOD anytime this week, just let me know). 

Here is the WOD: This month's challenge: Diane

21-15-9

Deadlifts (225,155)

Hand stand push-ups

Then

Front Squats

5-5-5

Core

KB russian twists

3 x 25

Open Gym

We are having an Open Gym from 11:30-1:00 today.  Please come by and work on technique or do a WOD.  See you this week.

Two Birthdays

Mandi climbing high when she was 25... looking to climb new heights as 26!

Today has a double meaning when it comes to celebration.  For one, we are celebrating our one year Anniversary of being in our current location at Gator CrossFit.  We want to thank EVERYBODY that has come through our doors and has allowed us to continue to prosper.  Both Mandi and I are very grateful for every moment and every person.

As for a Mandi, today is her 26th Birthday.  As many of you know by your interactions with her, she lights up the room with her smile and vibrant personality.  I know from my own experience that I am much happier with her in my life, I hope you feel the same.  Please wish her a Happy Birthday on this great day, for Gator CrossFit and myself included would not neary be in the same position as we are if she was not here.  I know I love her, I hope you do do.

Here is the WOD: Fight Gone Bad

As for the WOD, the first heat will start as close to 10:30 as possible, please come early and warm up. Thanks.

Complete as many reps as possible per exercise.  `Each exercise is 1 minute long, 5 exercises for 3 rounds.  One minute rest per round.

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row

Saturday's schedule

 
  
HP squatting nice and low 

For those of you that are coming in tomorrow and spending the day with us, we will be having a slightly different schedule.  Here is a breakdown:

9:00-10:00am Yoga

10:00-10:30am Free time

10:30-11:30am Group WOD

11:30-open BBQ

We anticipate a great workout and a fun BBQ.  Thanks for celebrating with us.  Please contact Mandi for further questions... Please sign up for the Saturday WOD online if you are coming.

Here is the WOD:

AMRAP in 20 minutes of

200m sprint

pullups

pushups

* Complete as many reps on pullups without coming off the bar and resting, the same goes for pushups, no stopping.  Once you stop and rest, get back up and run.

Heavy Squats

Salmon atop roasted sweet potatoes and asparagus garnished with thyme

Here is a stength WOD to help you all get your name on the Record Board!  Keep working on all your goals!

Skill Practice

Muscle-ups 

WOD

Back Squats

5-3-1-1-3-5

Then:

10 minute time trial of a run or row
 

Heavy Squats

Salmon atop roasted sweet potatoes and asparagus garnished with thyme

Here is a stength WOD to help you all get your name on the Record Board!  Keep working on all your goals!

Skill Practice

Muscle-ups 

WOD

Back Squats

5-3-1-1-3-5

Met Con

800m TT (run 800m as fast as you can)  or  Row 1000m TT
 

Martin and Matt competing on handstand holds

This Saturday, we will be having our 1 year Anniversary of moving into the current Gator CrossFit facility.  We will be having our new Yoga Class at 9:00am followed by a big time Group WOD, something you should not miss.  After, we are having a Paleo BBQ to start the Paleo Challenge... more details to follow!  We hope everyone can attend.  Please contact Mandi and let us know if you can bring something for the BBQ.

Here is the WOD:

Complete for time of

3-6-9-12-15,18 reps ( reverse the Thrusters and Burpees.  You do 3 Thrusters and 18 Burpees, then 6 Thrustes and 15 Burpees until you finish with 18 Thrusters and 3 Burpees)

Thrusters (95, 65)

Accessory work: Russian twists with KB 2 x 20 each

Burpees

Grace Again!

 

Eric getting some ups on his Double Unders...

At Gator CrossFit, we take pride in having a wide range of clients that are striving for fitness excellence.  Eric, above, is working on his fitness with a goal of playing in the NFL.  Hard work, a dedication towards the end goal is what pushes people to give everything they have.  Push yourself and you will get the results you are looking for.  Keep training hard Eric, give it hell.

Here is the WOD: Grace (Challenge of the Month)

Skill Practice: Rope Climb

Complete for time of

Clean and Jerks x 30 (135, 95)

Then: KB practice x 10 minutes

Accessory work: Alternating Superman on SB 2 x 10

Heavy Deadlifts

Aaron showing off his sweet skills at the park.

This week I will be looking for volunteers to bring various items to the Paleo BBQ Potluck this saturday, Feb 6th.  The WOD will be Fight Gone Bad along with competitions such as rope climb and tire flips.  WOD starts at 10:30am, BBQ to follow.  We look forward to seeing everyone there!

WOD

Deadlifts

1-1-1-1-1

Met con:

Half Cindy, AMRAP in 10 min

5 pull ups

10 push ups

Acessory work:

2 x 10 ea MB woodchops