GatorCrossfit

The 300

    

We at Gator CrossFit are both sad and excited to see Josh and Hannah leave.  One one hand, they have been great at their CrossFit training, always energetic, smiling and giving it everything they had.  I remember Josh's first workout, boy have you come a long long way in what you can do.  As for Hannah, I'm just glad we were able to get you walking upright again.  We will miss the both of you but at the same time are very excited to have been a part in your lives.  We are excited to know that what you have accomplished at Gator CrossFit, that will carry on with you as you embark on your military careers.  The best of luck to the both of you.

Here is the WOD:

Complete for time

25 pull-ups

50 deadlifts at 135 pounds

50 push-ups

50 box jumps with a 24-inch box

50 floor wipers

50 clean and press 

25 more pull-ups

 for a total of 300 reps

Heavy Front Squat, Push Press

For those of you who can't identify me by my back side, its me, Mandi, trainer at Gator CrossFit.  After doing CrossFit for 1 year now, I have made tremendous gaines in strength, endurance, and the ability to acheive what I wish.  My body has changed; I have gained muscle mass and gotten leaner.  I feel so much stronger and ready to accomplish anything.  I recently set a goal to do 12 kipping pull-ups in a row (so have some of our other ladies) and achieved that goal yesterday.  We have amazing ladies at Gator CrossFit from college age to women in their 50's (but look and feel 10 years younger!)  Women often look at our type of training and think that they will get 'big' and look like a steroid Mary.  However, the opposite is true; CrossFit can give females the body they have always wanted.  My next goal: 1 muscle-up!

WOD

Front Squats

5-5-5-5-5

Push Press

5-5-5-5-5

Daniel

  

The SWAT Team training hard at Gator CrossFit...

For those of you attending the Nutrition seminar this upcoming Saturday, it will begin at 11:00am right after the group class.  Please bring your food logs and journals so that Mandi can take a look to see how you have been doing.  This class will be more of an open forum of discussion and will allow each one of you to talk about the obstacles/sucesses that you have had.  Remember, without proper nutrition, you are missing a big piece of your CrossFit training.

Here is the WOD:

Complete for time

50 Pullups

400m run

21 Thrusters

800m run

21 Thrusters

400m run

50 Pullups

CrossFit main site WOD

  

Nice Handstand...

We are ordering new shirts no later then Wednesday.  Most of our clients at Gator CrossFit have seen the new designs.  We will be ordering two different shirt designs.  If you want to preorder for a discounted rate, we will be happy to show you the designs and you can order your size...  We thank all our members for their continued support as we grow.  Mandi and I understand that you have many options when it comes to your health and fitness, we are grateful that you have chosen to work with us. 

Here is the WOD:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments

Deadlifts & Muscle Ups

 

Gainesville SWAT Team working on their Pullups

As we get into another week of training, let's take the time to regroup and refocus.  We need to spend time understanding what we are doing in regards to our training and our preparation for success.  Every one of us goes through this process in their own way.  Perhaps you need to look at your goals and see how much you have achieved them, or lackthereof.  Maybe it's your nutrition that you need to get a better handle on and spend the time to straighten that out.  Whatever it may be, however you go about it, your CrossFit training will be affected by your outcome.  Please take the time necessary in order for that next step to happen in your training.

Here is the WOD:

Deadlifts 3-3-3-3-3

Muscle ups for time x 15

rest

 

Rest is important for your bodies to recover from your training... rest is even more important when you are nursing an injury.  Chase, with all his hard work and dedication partially tore his ACL sometime over the past year.  He is on restricted movement and rest for 4-6 weeks.  Believe me, it is tough on him and me both.  When we are used to being active and running around all the time, sitting and resting is hard to do.  Rest is very important to recover from any injuries that may come up.  The truth is, things happen and when they do, we need to take a step back and let things recover.  The same can be said for your training, we make gains in our training program by resting and allowing our bodies to recover.  Listen to yourself and what you need, do not rush back from injuries and take your time to give your body what you need.  Your CrossFit training will be more of a success.  We at Gator CrossFit look forward to building you the foundation and putting you through a successful training program, it is up to you to make the smart choices.  An extra day off here and there, take it if needed!

Saturday WOD

 

Nothing like a little box jumping at 6:30 in the morning

What do you train for?  Are you working hard enough to get the results that you want for yourself?  I am going to tell you a quick story about a baseball player named Roy Halladay.  I heard this the other day and it just shows that the best do more then everyone else.  If you are not familiar with who Roy Halladay is, he is a Pitcher for the Toronto Blue Jays and is one of the best pitchers that there is in Major League Baseball.  This reporter was speaking with another ballplayer from an opposing team and was talking when he walks by, dripped in sweat at 1:30 in the afternoon.  The game was not until 7:30 that night and he was not even the pitcher that night.  The player said that every single day he works more then anyone else on that team, trains harder then the next, puts in more time then the guys trying to make the team.  This is the best pitcher in baseball and he works like he hasn't done a damn thing yet.  There is a reason why he stays on top year after year after year, it's the work ethic and the drive to excel.  What are your goals?  What are you aspiring to do?  Is it to be a great ballplayer, a awesome rugby player, maybe karate is your thing?  Who knows, maybe you want to climb that mountain or run that marathon?  Who knows, maybe you want to feel the best that you have ever felt in your life.  All these questions are what you should be asking yourself... what do you train for? Why are you here? What effort do you need to put forth to get where you want to go?

Here is the WOD:

Complete as many rounds in 20 minutes of

10 Hang Power cleans

10 tire flips

20 Double unders

Michael

  

Nice work Tammy, great determination... you look strong! We have seen great results so far with you and what you have done in your training.  This CrossFit training works... Now, tomorrow's workout is at 9:00am with everyone going to Mandi's house afterwards to help us move.  So, it should be a good day, drink plenty of water and bring food.  Lol... great week everyone, we at Gator CrossFit are very excited about what everyone is doing, keep up the great work.

Here the WOD:

3 rounds for time of

800m run

50 Back Extensions

50 Situps

Diane

 

Overhead lunges during a group WOD yesterday

We have had a bunch of new PR's so far this week at Gator CrossFit.  Starting with the heavy thrusters on Monday, great job by everyone.  As for Helen, we had several people improve their times by almost 1 minute.  That is what we call getting faster.  With dedication and hard work, this is what happens.  We tend to get in better shape, our times improve, our weights go up, we look and feel better, we get stronger and we kick some more ass.  Keep up the training and let's continue with all our PR's that everyone has been getting.

Here is the WOD:

21-15-9

Deadlifts (225lbs)

Handstand pushups

Accessory Work:

MB woodchops 3 x 10

Overhead Squats, box jumps, pushup WOD

 

Allison in action...

Allison was one of our very first Gator CrossFit members.  I can remember some of her beginning workouts, from practicing her cleans to working on her pullups.  Everything has come a long way since those days, the weights have gone up dramatically, she is now doing kipping pullups on her own with no band.  The rope climb is a breeze, her run times have gotten faster, she is becoming everything that she is working towards.  Consistent effort, on average 5 times per week training in group classes has gotten her to the point of being a true CrossFitter.  With her Rugby playing, this CrossFit training has enabled her to excel at that sport, not to mention improve her overall physical abilities that includes gaining more power, speed, coordination, lean muscle mass, agility, cardiovascular strength and confidence.  We take pleasure in seeing our athletes make such steady progress, staying consistent and focused will allow YOU to get to where she is going.  Great job by all those that have been training with us, keep working hard and every one of your goals will be reached.

Here is the WOD:

3 rounds for time of;

50m of Overhead Lunges (m 95lbs, f 55lbs)

30 Box Jumps (24 inch box)

25 Pushups

Accessory work:

Situps 50 reps for time