GatorCrossfit

Karabel

 

 

Boy James, you sure do look intense...

So, the time has come to see how far you have come over the past month.  To see if your dedication was good, how that nutrition fared, to see if you pushed yourself to get stronger and faster.  Today we are doing the WOD that we did on the first of the month.  Let's see how much you have improved.  Train hard, train well.

Here is the WOD:

Complete 10 rounds for time of

3 snatches

15 wall ball

Use your previous weight, or if you dare to go heavier, you must go just as hard and kick some

Run, Swing, HSPU

 

Nothing like a little breather during a CrossFit WOD...

Just want to give everyone a reminder.  We are having our 1st CrossFit Challenge this Saturday at 9:30am at Gator CrossFit.  The competition will pit Gator CrossFit vs. CrossFit Gainesville.  Please sign up no later than this thursday.  For all of you on the fence about coming, this is what CrossFit is all about, the competition, the atmosphere, the energy.  I promise you will have a great experience and most importantly, it will take your training to a whole new level.  We hope to see you there.

Here is the WOD:

Complete 3 rounds for time of

400m run

1 1/2 pood KB Swing x 21

12 Handstand Push Ups

Accessory work:

Reverse Crunches 3 x 10 (multi-directional)

 

 

Determination during CrossFit

 

Determination... the definition of that word is "firm or fixed intention to achieve a desired end" that to me sounds a lot about what CrossFit is all about.  Giving all you have and staying determined to excel is the reason why you get where you want to go.  This training program is designed to get you everything you want... the main thing that you need, besides the required physical and mental ability, is determination.  Stay consistent, take care of your body, get proper sleep, eat good quality food, train hard, stay determined... you will reach beyond your goals.

Here is the WOD:

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

Accessory work:

Multi-directional hovers

 

rest

 

Some newbies learning CrossFit...

Enjoy your sunday, rest up and get ready for this upcoming week.  Make sure you take care of any physical ailments you may have, get rid of that sickness that is going around and lets get ready for the 1st CrossFit Challenge this Saturday.  If you have not signed up by now, the deadline is the Wednesday.  We look forward to everyone competing.

Fight Gone Bad

 

The Olympic lifting class practicing their snatches...

So, today is the day we do Fight Gone Bad.  CrossFit affiliates from around the country and the world will be participating in this WOD.  Let's give it our best and show what Gator CrossFit is all about.

Here is the WOD:

Complete 3 rounds with each exercise 1 minute long... add reps for total. 1 minute rest in between rounds of:

Wall Ball

Sumo Deadlift High Pull

Box Jumps

Push Press

Row (calories)

Martin

 

We want to wish Martin a very happy 21st Birthday... although it is not officially until 12:01 tonight, we are celebrating it today since he won't be joining us for our Saturday WOD.  Great job so far with your training at Gator CrossFit, you have made tremendous improvements in everything that you have done here.  Correct me if I'm wrong, but for the first time this past wednesday, you finished with the fastest time out of everybody in the gym... great work.  Everyone, wish Martin a Happy 21st bday.  This one is for you!

Here is the WOD:

4 rounds for time of

400m run

5 Hang power snatches (m 115,f 75)

10 Pullups

15 Box Jumps (m 24,f 20)

accessory work:

Prone Cobras on SB 2 x 10

Heavy Deadlifts

Daniel and Seth racing against the clock during The Chief...

Here is the WOD:

Deadlifts 3-3-3-3-3-3-3

Then:

Bench Press 3 x 10

Accessory work:

Abmat situps 3 x 25

The round of 45

Those are some intense cleans...

Great job so far this week by everybody, we have had some awesome workouts.  Just to remind everyone, we are preparing and gearing up for our 1st CrossFit Challenge coming up on October 3rd.  We hope everyone is focused on their training and planning on doing their best during that day.  Please sign up on the community board by next Wednesday so that we can reserve your spot.  Thanks and continue your impressive training.

Here is the WOD:

Complete for time of

45 double unders

45 squat cleans (95, 65)

45 ring dips

45 double unders

accessory work:

MB oblique partner tosses 2 x 10

run and press wod

Meredith teaching at the Olympic Lifting class!

Here at Gator CrossFit, we strive to provide each one of our clients with the opportunity to have the most success possible.  In conjunction with our daily WOD's, individual coaching, massage therapy and stretching advice, we are pleased to offer Olympic Lifting classes as a means to improve technique, form and to get a different level of workout.  We will also be starting up a weekly Kettlebell class on Fridays.  This time is still to be determined.  We hope you can use these to better yourself and your CrossFit experience.

Here is the WOD:

Complete for time of

800m run

21 Shoulder Press (m 95lb, f 65lb)

800m run

21 Push Press

800m run

21 Push Jerk

Accessory work:

Reverse Crunches 2 x 12

Heavy Back Squats

Dawn and Seth working on the cleans...

The Back squat is the first movement that we teach at Gator CrossFit.  We put a lot of emphasis on this movement for a number of reasons.  This is the most fundamental movement that we need in order to get our body moving in the right direction.  From the time we learn how to walk, the squat is incorporated into our everyday movements.  The next time you see a young child, just watch and see how easily they squat.  The basics behind the squat are simple, keep your chest upright, most of your weight should be on the middle of your foot and your heels.  This recruits your glutes to stabilize and strengthen, the glutes are one of the most powerful muscles of your body.  Your head should stay in line with your shoulders.  If you took a string, you should be able to drop it down from your ear, should pass next to your shoulder, middle of your hip, next to your knee and down to that little bone on the outside of your ankle.  This is the proper position for a squat.  Practice good form and it will greatly benefit your overall strength and stability. 

Here is the WOD:

Back Squats 5-3-1-1-3-5

Then:

AMRAP in 10 minutes of

200m sprint

10 burpees