GatorCrossfit

The rainout wod

 

Due to the downpour and lightning in the morning, we had to change our WOD to a different one... don't worry, the Burpee 400 will happen, maybe tomorrow!  Great form on that High Pull Kevin, you are on your way towards kicking some serious ass up in Hamilton College.  Kevin, you see, is using his CrossFit training to get prepared to play Quarterback up in New York.  This training has helped him gain more speed, strength, power, agility, coordination and some much needed toughness.  One of the biggest assets he is gaining will be his ability to dig deep, work hard through those long games and grueling practices, stay mentally sharp when the going gets tough and just be in top physical and mental shape.  We at Gator CrossFit look forward to seeing the transformation in Kevin from a high school athlete to an awesome college QB.  He knows what he is training for, do you know why you are here?

Here is the WOD:

For time:

3 four minute rounds, complete as many rounds as possible in each 4 minute round of:

5 Power cleans (m 115lb, f 75lb)

10 Wall ball shots

15 pushups

Max Reps

  

This week at Gator CrossFit, we begin our week of training with a different format then usual when it comes to a heavy day, we have different ways to elicit max strength, this is one of them... Take the heavy lift days as a way to get real strong at those main lifts that we do... Training in CrossFit in Gainesville has never been better.  Whether you're a competing athlete training for your sport or a busy Mom like Dawn Marie (above) working to improve her running for her marathons next year, Gator CrossFit will help you reach any goals that you have set for yourself. 

Here is the WOD:

Complete as many reps per given exercise before moving onto the next exercise.

135lb Front Squat, Max Reps (Females 85lb)

Deadlifts (m 1x1.25 BW, f x BW)

Dead hang Pull-ups, Max Reps

Sunday, TLC

 

Take today off, but take the time to stretch and jump on the foam roll to give your body a little tender lovin' care.  It is equally important to exercise as it is to stretch.  Take advantage of our services as well:  Massage Therapy, Personal Training, Nutrition Counseling and TLC days.  You can purchase TLC sessions (3 for $180) for combining corrective exercise, core training, massage and whatever you need to keep your body healthy and working well.  We can do a full evaluation to check postural patterns, movement, tight/weak muscles, etc.  Pay attention to what your body is telling you because those little aches and pains may turn into something more serious if not taken care of in the beginning. 

Swing/box jump/run WOD

  

Another great week of training at Gator CrossFit.  Like usual, we are very pleased with the effort and determination put forth by all.  There is a reason why you have been setting new PR's every day at Gator CrossFit.  Whether it's a heavy clean, a 400m run or performing more kipping pullups then before, so much improvement by everyone... keep up the great work.  Let's finish off the week with one more great workout.

Here is the WOD:

3 rounds for time,

400m run

21 KB swings

21 box jumps

400m run

15 KB swings

15 box jumps

400m run

9 KB swings

9 box jumps

Accessory work:

standing BB twists 2 x 10

Friday WOD

 

Sweat Angels from the rope climb WOD yesterday... it sure was a pisser!  Hope everybody is enjoying thier week of training CrossFit here in Gainesville.  For those of you out of town, I hope you are not taking too long of a break cuz when you come back, it will be even harder to get back into the groove!

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Diane

 

That's great work Becky, nice form.  Sometimes we need to work a little stabilization.  Here at Gator CrossFit, we offer a lot more then the traditional CrossFit facility.  We tend to see things as a big picture.  Stabilization, corrective exercise, CORE specific exercises, postural exercises, massage therapy, nutrition services, smiles... Don't get me wrong, CrossFit is great for us.  The training speaks for itself and is the reason why everyone here is getting strong and attaining their results.  It's just that there is more to what we do then what most CrossFit places do.  Please understand that we all have different needs and our bodies have different demands.  Take the time to find out what may be limiting you, what you can do to help get that something extra.  Every little extra thing we do here will make you that much better, that much stronger.  Training at a place that shows you all the extra little things, that goes a long way towards having the complete package, having that truly healthy body.   

Here is the WOD:

21-15-9

Deadlifts 225lb

Handstand pushups

Accessory work:

Low ab circuit

That's a pisser!

 

Time to get back to the good stuff, rev it up a little bit and hit it hard.  It was a good break yesterday from the normal CrossFit workout.  Bring your climbing gear, protect those legs and come in ready to work... We want to introduce something to all our Gator CrossFit and future Gator CrossFit clients, we now have Membership cards that will make your CrossFit experience in Gainesville complete.  With these cards, you will have several local businesses that you will get various discounts from.  Please check back often as we are working on adding several new businesses.  We hope this affords each one of you another place to improve your health & fitness needs.  We are also very excited to bring the community of Gainesville a little closer together.  The workout name for today came from an out of towner named Josh, thanks Josh!

Here is the WOD:

Complete 1 rope climb for 1 minute, then you will do 20 double unders and 10 wall ball shots for a total of 6 more minutes.  Complete for a total of 2 rounds.

Post rounds for double unders and wall balls.

Old School day

 

A little CORE work for those from Gainesville SWAT.  Nothing like making grown men moan with pain.  We look forward to working with those from the SWAT Team in preparation for the Roundup event come December.  In preparation for any job, whether you are military, a firefighter, police or any job that requires high-level physical needs, Gator CrossFit will help YOU get ready.  Why else would members of the Gainesville SWAT Team train CrossFit?... As for today, we are going old school for the workout.

Here is the WOD:

Push jerk 5-5-5-5-5

Bench Press 3 x 8

Walking Lunges (weighted) 100 steps

Accessory work:

Russian twists on ground 2 x 15

Nicole

  

I'll tell you what, I am thankful for my CrossFit training for the triathlon yesterday.  It was muddy, hot and a hard course.  There are a few marks on me from a few encounters with the bike and the ground.  Nonetheless, I finished 11 minutes faster then my time of one year ago.  I have to admit, there were a few times on the run when I wanted to walk, heck, even stop because my legs hurt and I was very hot.  I just told myself to get keep going, stay moving and if I keep running I will get done with this faster... walking would do no good, stopping was never going to happen.  Their are times in our CrossFit training when we want to slow down, stop for a breather or just plain stop.  Just remember, if you just keep pushing and moving forward, staying mentally strong, that goes a long way towards becoming a stronger YOU.  That is what is so great about doing a CrossFit workout or even a triathlon, it forces you to grow as much mentally as it does physically.  Train hard, stay strong and keep moving forward.

Here is the WOD:

AMRAP in 20 minutes of,

Max pullups

400m run

Add up total amount of pullups per round.  Post total rounds.

Accessory work:

Wall angles 2x

MB oblique tosses 2 x 10

rest

 

Sometimes a little breather during a CrossFit workout goes a long way towards finshing...  enjoy your Sunday and get some rest.  As for Aaron, there is no rest for you, work hard and keep those legs moving... you can rest on the car ride home.