GatorCrossfit

Max Reps

 

Nice job on those wall ball shots...

We are excited to be introducing Monthly Challenges into your routine!  Every month we will pick a new WOD that will be the workout of the month.  This WOD will be done at the beginning of the month and then again at the end.  Your goal is to work your ass off during the month so that you can track your improvement with that WOD.  You will see your times improve and know that your hard work is paying off.  The month of September will be Fran.  Why not start off with a bang!  That means that Tuesday is Fran.  If you do not usually come on Tuesdays, we will make sure you get it done so that you can participate in the challenge.  This challenge will allow you to compete with others, as well as with yourself.  This will give you the opportunity to see if you are doing what is necessary to improve and excel at CrossFit. 

Here is the WOD:

Complete Max reps of each exercise before you go on to the next one:

Front Squats (M 115lb, F 75lb)

Deadlifts (M 150lb, F 100lb)

Pull-ups, strick body weight, no kipping!

100m sprints (max 30 sec)

rest

 

Enjoy your sunday and take this time to rest and recover from your last week of training.  Just a reminder, please be aware that the schedules have changed.  We hope this more accomodates everyone's schedules.

Brian

 

Brian in the front rack position during cleans...

As of this upcoming week, we will be making some schedule adjustments to accomodate our past, new and future clients at Gator CrossFit.  Please be aware that the start times will change and we will be adding some mid-morning classes.  For our mid-morning times, will will start with a tuesday and thursday 10:00am time.  Depending on need, we may extend that to monday - friday at that time.  Also, our evenings will now consist of a 5:30 and 6:30pm group times.  From what I understand, the 6:30pm group will be a little larger to start, so those of you coming at 5:30, take advantage of the extra personal attention you will receive from the trainer and help get those times filled up.  As for the morning, sorry to do this to you, but the start time will now be at 6:15am.  There is no better way to start your day then at Gator CrossFit.  We will also be starting a 7:15am time, we are anticipating this to get going here and are excited about having more times for you to choose your training.  Again, since it is a new time, if training at that time, tell your friends and have them bring friends... let's keep this moving forward.  Thanks!

Here is the WOD:

5 rounds for time of:

15 Deadlifts (m x BW, f x 3/4W)

400m run

Accessory work:

MB woodchops 2 x 12 each direction

Heavy Squats

 

Marty working on his Sumo Deadlift High-pull...

So, another great week of training by everybody at Gator CrossFit.  We had a bunch of new PR's on Max Deadlifts, some fast times and great efforts during Angie... just a nice display of focus and determination by everybody.  For all those new people, hope you are learning what we are doing here and are ready to apply your fundamentals to the groups.  It is exciting to see people start fresh and watch them grow.  Good training by all.

Here is the WOD:

Snatch practice for 15 minutes

then: 

Back Squats 3-3-3-3-3

CrossFit endurance WOD

 

HP, nice front squat rack position...

Time to take a break from the ordinary CrossFit WOD and change it up a little.  We are strong advocates of the unpredictable training that we do at Gator CrossFit.  We firmly believe that the best way to train our bodies for what life has to offer is by always constantly changing what we are doing, keep our bodies guessing.  Whether it is a super high intense circuit, long drawn out WOD, max lift day or endurance day, all these means of training have direct applications to what makes us healthier and strong.  So, that being said, time to do another CrossFit Endurance WOD.  Get out there on your bike, throw your shoes on, put those goggles on and hit the pool.

Here is the WOD:

Complete in 90% of your best overall effort, choose one of the following:

Swim:  600m Tempo 90%

Bike:  12 mile Tempo 90%

Run: 5k  Tempo 90%

C2: 4k Tempo 90%

Angie

  

Just a little group WOD yesterday, nice work...

Proper technique means everything when it comes to your training.  The smallest guy can lift the most weight when lifting with great form.  It is all about leverage, pulls and having everything work in unison with each other.  We have a 16 year old power lifter, 5'6 and maybe 165lbs, Clean and Jerks 265lbs and won the Sunshine State games for weightlifting.  That is power, that is technique.  Take a step back from what you are doing and take the time and perfect your movements.  If you need to go down in weight in order to get better at something, do it.  This will have tremendous benefits in the short and long term.  You will get stronger, gain more power, speed, strength and your overall CrossFit workouts will improve tremendously.  Here at Gator CrossFit, we are big advocates of lifting with great form and technique.  Do your part and lift smart.

Here is the WOD:

Complete for time

100 pullups

100 pushups

100 situps

100 BW Squats

Deadlifts and muscle ups

  

What a great start to this school year.  For all those people that have been training with us for a little while, you should start to see some new faces.  We have been getting some awesome new CrossFitters and are working on bringing them up to speed.  We know the group classes can be intense, please welcome all our newbies with open and understanding arms while they get into their groove with the workouts.  Let's keep up the great atmosphere and show all these new people how we do it at Gator CrossFit... please note, we will be adding new mid-morning classes as well as adding and changing our class time for the morning and evening.  This will start the beginning of next week.  Thanks.

Here is the WOD:

Deadlifts 1-1-1-1-1-1-1

Then:

15 muscle ups

CORE Hovers - multidirectional

Katherine

 

Thanks Kathryn for all your hard work over the summer while training with us.  Good luck during your upcoming Crew session at UCF.  We are confident that all your hard work over the summer will pay off.  You definately achieved your goals over the past few months: more power, speed, endurance and overall strength... great job.  We look forward to hearing all about your successes this upcoming year and will anticipate your return with us when back in Gainesville.  Today's WOD is made up and dedicated by and to you.

Here is the WOD:

5 rounds for time of

10 Power Cleans (m 115lb, f 75lbs)

15 Burpees

200m row (sprint)

rest

 

HP and Martin after Friday's WOD...

Rest is very important when it comes to our training.  To many people push push and push some more when it comes to their workout program.  In order to get the results you are looking for, rest is what your body needs.  It needs time to recovery and build.  Your rest times are when the muscle builds and gets stronger, your body recuperates and hopefully prevents over-training and fatigue.  Designing your workout schedule with built in rest days would be a smart way to go.  Even the most intense CrossFitters only go a 3-1 schedule.  CrossFit is hard enough as it is, take an off day or two if needed.  You will be happy that you did. 

Saturday special

 

Morning All-stars doing Wall Balls... very nice!

Another great week of training at Gator CrossFit.  We are excited about the growing groups, it has resulted in a much higher intensity level during the workouts.  Let's keep this moving in the right direction and take our training to the next level.  For those that are not here today at the WOD, enjoy your weekend and be ready to get back at it on monday...  Sorry about not putting the WOD on Beyond the Whiteboard until late last night, it is up and you can log your times.

Here is the WOD:

Complete as many rounds in 20 minutes of

10 Push Press

25 BW Squats

400m run