GatorCrossfit

Last WOD of the year

We are very grateful to be a part of everyone's lives that have come through our doors this past year.  Gator CrossFit has come a long way from the beginning of 2009.  From moving into our very first training facility that we can call our very own to seeing so many people come and train with us, to call us their home, we are very happy with the way this year went.  Thank you very much to everyone, we mean that from the bottom of our heart. This year would not have been so successful without you.  We are very excited about what 2010 will be offering.  Expect big changes out of yourself, drive hard to succeed... we will be there every step of the way with you.  Be on the lookout for some exciting times at Gator CrossFit.  With new members coming in, we will provide everyone with the very best to get you exactly what you need.  Make those New Year's resolutions to improve your own health and fitness in 2010, train at Gator CrossFit and make those goals come true.

Here is the WOD:

3 rounds for time of

400m run

10 Power Snatches

25 Ring Dips

Accessory work:

Rope climb practice

Wall Ball/Lunges/Pullups WOD

Ben taking a breather during some double unders...

We hope everyone has enjoyed their time away from Gainesville while visiting friends and family.  Please make sure you stay on course with your training so when you come back, you can take off running in the New Year... literally. 

Here is the WOD:

Complete 5 rounds for time of

25 Wall Ball

50 Lunge Steps

15 Pullups

Accessory work:

GHD back extensions 3 x 10

Heavy Overhead Squats

Chicken with Butternut squash soup, a recipe from MandisNutritionHaven.com.  Mmmm... comfort food! 

For those of you who haven't been in touch with us, there is going to be one group class tomorrow morning at 9am.  As for the rest of the week, we will be holding classes in the am around 9 or 10 (Please call or text for exact times).  Friday, we will be taking a day off... as should you!  Have some fun New Years!  If you can't make it to a gym, do the 'lunge' WOD from the other day or do a run with squats and push-ups and any other body weight movements.

Todays WOD

Overhead Squats

5-5-5-5-5

Then...

Four 400m run repeats- go as fast as you can on each run and rest 1 minute in between.

Accessory Work:

3 x 12 GHD Sit-ups

Clean/Front Squat/Toes to bar WOD

Matt doing KB swings...

We hope everyone had a great Holiday weekend visiting family and friends.  I know travels can play havoc on your exercise routine, it's time to get back into it and finish off the year with some great workouts.  We have an updated schedule for this week, please check online and sign up for the group classes.

Here is the WOD:

Complete AMRAP in 15 minutes of

5 Power Cleans (135, 95)

8 Front Squats

10 Toes to Elbows

Open Gym

For those of you that are in town and want to come up and train today, we are having an Open Gym from 10:30-11:30.  Feel free to come on by and get your CrossFit training on.

Lunge/pushup/situp WOD

We hope everyone is having a great holiday so far.  Make sure you find the time to get out and train and work on keeping those holiday sweets to a minimum.  If you have had your hands in the cookie jar one to many times and can't help yourself, well... enjoy!  I know I have.

Here is the WOD:

Complete 4 rounds for time of

50 Walking lunge steps

30 Pushups

25 Situps

Merry Christmas WOD

From all of us at Gator CrossFit, we want to wish you a very Merry Christmas. Enjoy spending time with your friends and family.  We look forward to seeing everybody again once the New Year comes along.

Here is the WOD:

Run 5k for time

Christmas Eve WOD

Have a great day and enjoy your family and friends.  Eat as much as you can handle on your Christmas Eve dinner and train your but off.  We will see you in a few days.  We will also be posting various WOD's that you can do at your home during the break...  As for the website, stay tuned on it being down.  Once it is down, it will be a few hours until it comes back up. Thanks.

Here is the WOD:

Deadlift 1-10-1-20-1-30

Post total load (at up all weights)

Front Squat Fun

Shelby, Allison and Ben... training together from the beginning!

There is something to be said about consistency and continuity.  All three in the picture above were our very first group of members at Gator CrossFit.  Results and achievement of goals has become very commonplace for all three of them.  It is easy to see progress and improvement in your health and fitness the longer you stay committed to what you are doing.  Keep that in mind when the New Year comes along.  It takes hard work, determination and continuity to reach your health and fitness goals.  Nothing was ever gained without it...

As for our website, we are making some changes to the site so for a few hours tomorrow, the site will be down.  I have no idea how long it will take but we apologize for this.  Please visit CrossFit.com for the WOD for Thursday and for those celebrating Christmas, have wonderful Christmas Eve.

Here is the WOD:

Front Squat 1-10-1-20-1-30 reps

Accessory work:

BB Oblique Twists 3 x 10

Diane

 

Martin, you sure are sweaty... you've been training?
 

Here is the WOD:  Diane

Complete for time of

21-15-9

Deadlifts

HandStand Pushups

Accessory work:

1000 m row for time

Multi-directional planks 3 x 1 min holds