GatorCrossfit

Challenge of the month finals

 

BHS Lacrosse Team training at Gator CrossFit...

Have you ever wondered how one team can be in that much better physical shape than another.  Maybe it is their superior ability as an athlete, or perhaps their training program is that much more up to speed and cutting edge then what someone is doing.  Training for a particular sport takes focus, dedication and working in the right training program.  CrossFit has an all encompasing program that allows athletes of a particular team gain more power, speed, explosiveneness, agility, coordination and much more.  Perhaps those teams that are in that much better physical shape are training in this program.  If you have a team and want to gain that edge, it's time for you to look at what this Gator CrossFit training program can do for you... as for today's WOD, this is the Challenge of the Month finals, today you will see how your training for the past month has gone and if you have improved.  Give everything you got, train hard!

Here is the WOD: Helen

3 rounds for time of

400m run

21 KB swings

12 Pullups
 

Snatches/double under/pushup WOD

 
James working on his knees to elbows... 

Just to let everyone know, this is the end of the month and we will be doing our Gator CrossFit Challenge of the Month tomorrow.  Since it falls on Saturday, it should give us a great turnout for our usual saturday group and hopefully some straglers from other times will come out and compete as well.   There is nothing as motivating as trying to improve upon a previous time, a challenge given to you, and to have all your fellow Gator CrossFit athletes there to compete, motivate and push to succeed.  That being said, if you are unable to make it out, please do your Challenge of the month the next time you are in.  We will be doing a new challenge in the beginning of next week, you guys will enjoy that one.  For today, give everything you have, leave nothing on the table and push yourself to do the best that you can do.

Here is the WOD:

Complete 4 rounds for time of

10 Hang Snatches (95, 55)

30 Double unders

25 pushups

Accessory:

Stability ball partner tosses 3x10

Its all about nutrition

 

The Gainesville SWAT Team at their Obstacle course competition...
 

As we continue to grow and get more involved with all this online blogging, we are bringing in more resources for you all to follow and get information.  As I write this, Mandi is working on a separate nutrition blog that will comprise of daily blogs, healthy recipes, articles and much more.  We understand that there is so much information on the internet about what to eat, how to eat and why to eat what you are eating.  With this blog, we hope to make things a little clearer for you and look forward to providing a venue for all your nutritional questions, answers, needs, desires and... well, pretty much anything about good quality health eating.  This site should be up and running here in the next few days.  We will let you know when this is and where to go and find it.  Thanks

Here is the WOD:

Back Squats 5-5-5-5-5

Push Presses 3-3-3-3-3

Accessory work:

SB reverse hyperextensions 3 x 8

Burpees/Power Cleans WOD

 

Meredith practicing some gymnastics on the pull-up bar...

As many of you already know, we are putting together a video exercise library that compiles all the CrossFit exercises, CORE exercises and a few of the WOD's that we have done here.  Our thought in doing this was to give YOU, all Gator CrossFit athletes, a chance to learn and see all that you do in the hopes that it helps your training.  We have all of these videos up on YouTube, if you wish to, please subscribe to our channel and you will automatically receive the videos that we have...  For those of you on twitter, we will be starting to post workouts and encourage all our members to join, follow and post your tweets comprised of your results.  This will let everyone know what you compare to and help build this Gator CrossFit community.  Thanks.

Here is the WOD:

Complete for time of

10-1 reps, complete 10 burpees and 1 power clean, then 9 burpees and 2 power cleans, 8 burpees and 3 power cleans until you reverse it and do 1 burpee and 10 power cleans.  

Prescribed weight for Power Cleans (m 135, 95)

Accessory work:

Hanging toes to bar 3 x 10
 

Meredith

Matt and HP showing their bling from this past weekend...

Congratulations to Matt and HP for doing so well in their Olympic Lifting competition this past Saturday in Orlando.  They both finished in 3rd place in their respective weight class and held up the standards expected of them from their training at Gator CrossFit.  Great job at using your desire to accomplish a given goal... For anyone else interested in competing in or practicing your Olympic lifts, please attend our Olympic Lifting class held on thursday nights or speak with Meredith for more information.

Here is the WOD:

Complete 4 rounds for time of

400m run

30 box jumps

15 ring dips

20 thrusters

* this WOD was made up and already done by Meredith... don't yell at me for this one, this is all on her!
 

Gator CrossFit seen around the world!

 

I know we just used this picture, but this is the picture now seen around the world!
 

Looks like Gator CrossFit is making it's name known around the world.  Yesterday, a picture of Ben doing Wall Balls was put up on the CrossFit.com Affiliate blog.  Thanks Ben for being a great sport, you are now an internet star, something you always wanted to do! Just don't tell Shelby... I know we take a lot of pictures during our workouts, we appreciate everybody being so willing and doing such a great job that your picture's are worth using on our blog and CrossFit.com's site.  Keep up the great work and pushing yourselves to improve.

Here is the WOD:

Push Jerks 3-3-3-3-3-3-3

Then:

Tabata row x 8

Accessory work:

BB Oblique twists 3 x 10

rest

 

Martin after DT last week...

We get so many people that train with us that want to train, train and train some more without taking a rest.  They believe that the more you train, the better you will be.  Well, that is not the way things work.  Your body is dependant on rest, this allows you to recover and get stronger.  Our muscles get depleted over the course of a few hard days of training, it is actually doing more harm to you by not resting and recovering.  Sometimes two or more days off are also needed during your training week.  This is not a bad thing!  When people over-train, they get injured, fatigued, stressed and your body suffers because of this.  We are looking to make you stronger people, not break you down.  Performance will actually decrease when your body is fatigued... I Know that is not what you want.  

Here is the WOD:

Rest
 

Saturday WOD

 

Performing various Core exercises during your training program is essential to success.  Here at Gator CrossFit, we take that approach to a whole body conditioning and do accessory and core work after every workout.  So many training programs and gyms just do the main workout and then the group clients are on their own.  We understand that you are coming to us for a particular reason, that is to get in the best shape of YOUR life.  We will continue to work with everyone on this goal and will always give you the best that we can offer.  Keep working on the accessory work, whether this is postural exercises, specific core exercises or it may be some agility/ladder work.  This will all help in your CrossFit training.

Here is the WOD:

AMRAP in 20 minutes of:

Sprint 200m

10 Burpees

15 Box Jumps

Accessory work:

Hanging knees to elbows 3 x 10

You should be able to get a good number of rounds in today, push yourself and make it happen!
 

Tabata Something Else

 

Amber in the middle of her Cleans...

I love the fact that everyone that trains at Gator CrossFit works hard to perfect everything that they are doing.  Whether you stay after to work on a skill, come to the thursday Olympic Lifting class with Meredith to work on the Olympic lifts or take the time to seek one of our trainers out for advice; keep it up!  The only way to improve is to practice, practice, practice.  All our trainers at Gator CrossFit, we are here to help.  If you have questions, ask.  Please be aware of the video library on the blog for learning on the CrossFit exercises.  We are updating and adding new exercises daily.  Thanks.

Here is the WOD:

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments. 

Run/Front Squat/HSPU WOD

 

Shelby and Allison working on those Jump ropes...

Here is the WOD:

Complete 3 rounds for time of

21-15-9

400m run

Front Squats (m 135, f 95)

Handstand pushups
 

Accessory work

MB woodchops 3 x 6 (choose a heavy weight)