GatorCrossfit

Open Gym

We are having an Open Gym from 10:30-12:00pm today.  Please come in and work on technique, practice your lifts or do a CrossFit WOD of your choice.

Welcome Davida!

 
Davida doing some Wall Ball Shots!

Just a reminder to everyone, we will be starting our Yoga Class today at 9:00am.  The group class will be starting at 10:0am.  Please welcome Davida as she starts everyone on their journey towards better Health and Wellness through her Yoga teachings.  As for the WOD, we are not doing Grace today, over the next two days at the facility, complete your Grace Challenge of the Month.  In future Challenges of the Month, we will coordinate it to have a Finals with a large contingent of Gator CrossFit members. 

Here is the WOD:

Skill Practice: Clean and Jerks Practice (use PVC or dowel)

Complete AMRAP in 20 minutes of

15 Wall Ball Shots

10 Burpees/pullups

Accessory Work: Reverse Crunches 3 x 12

Row/Thruster WOD

Now, that is some heavy lifting... As for our Olympic Weight Lifting class, as of right now it is at 6:30 on Thursdays.  We would love for this to be a great opportunity for everyone to practice their technique, get a Oly specific workout in and just get stronger at everything CrossFit.  Please post to comment your thoughts on if that time works for you and how we can make it more accessible. We will start having people sign up for whatever time it ends up being by Monday to ensure we have the class.
 

Here is the WOD:

Skill Practice: Double Unders (I know I could use this)

Five rounds for time of,

Row 500 meters

135 pound thruster, 7 reps

Snatch, Ring pushup, Double Under WOD

Debby working hard on one of her suicides!

Just a reminder, we are starting our Yoga class Saturday morning at 9:00am.  The group class will be moved to 10:00am.  If you are attending the Yoga class, please sign up online.  Remember, this is part fundraiser for the Haiti relief efforts.  The link will be up shortly, please check back or refer to the Gator CrossFit newsletter for more information.  Thanks!

Download Haitirelief1

Here is the WOD:

Complete 3 rounds for time of

21-15-9

Power Snatch (95, 65)

Ring Pushups

Double Unders

Accessory work:

GHD situps - Beginner 3 x 10   Advanced 3 x 15

  

Max Reps

Group Wall Ball... looking good everyone!

Here is the WOD:

complete as many reps per exercise for the given weight, after completion go to the next exercise.  Once the you let go of the bar, put it down or come off the pull-up bar, you are done.

Front Squat (m 115lb, f 75lb)

Deadlift (m 150lb, f 100lb)

Strict deadhang pullups 

Then: 1 mile run for time or row 2000m

Max Clean, Bench, Overhead Squat

 
Saturday Group class...

Enjoy today's workout.  This is similar to CrossFit Total.  Go through the Clean drills, work on technique and start at 5 reps.  Bench press should be fun to do.  Kick some ass on those Overhead Squats.  As many of you have noticed and have been asking, our new board right smack in the middle of the gym will be our new Records Board.  We will be having various categories such as Max Cleans, and each will have it's top five males/females.  Keep tabs on who is the fastest and strongest Gator CrossFit.  It's time to radchet up the competition.  Are you in?

Here is the WOD:

Skill Practice: Rope Climb

Then:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat

Accessory work:

GHD Situps 3 x 30

Training for the unpredictable

  

Matt conquering those pesky Daughter OverHead Squat!

Sometimes we need to lift things that are a little awkard... they get our body ready for whatever comes our way.  At Gator Crossfit, we program our workouts to do that very thing, get you prepared for what life has to offer.  It's about getting ready for the unpredictable, being ready for whatever comes our way.  You would be amazed by the little things that happen that you need to be ready for... This WOD was made by Matt above.

Here is the WOD:

Skill practice: Snatch (use PVC or light weight)

Then:

800m run

10 Hang Squat Cleans (115, 75)

20 Pullups

30 Box Jumps

20 Pullups

10 Hang Squat Cleans (115, 75)

800m run

Accessory work:

Multi-directional hovers

Open Gym

We will be having the Open Gym from 11-12:30 today.  Please feel free to come in and practice technique or do a WOD. 

Saturday Special

 

If that don't make you run faster, nothing will!

Just a reminder, today's class will be held at 11:00am.  Mandi and I are working a race early in the morning so we will get to the gym close to the class start time.  Please sign up online.

Here is the WOD:

Complete 3 rounds for time of

1 x suicide

35 Wall Ball Shots 

15 Deadlifts (135, 95)

25 Pushups

Accessory work:

Wall Angles (as needed)

 

CrossFit for all ages

 

Davida, age 66 doing Wall Ball shots...

We get so many people that come through our doors that end up being amazed at what they can do.  From the 12 year old tennis player up to the 66 year old, the programming at Gator CrossFit has allowed people from all ability levels and age differences to accomplish and excel at their training program.  We take a different approach to what CrossFit is for our athletes.  Granted, we train hard, intense and our movements and workouts are centered around CrossFit and it's methodology.  We incorporate a more hollistic approach than most others.  With corrective exercise, massage therapy, core conditioning, we emphasis making sure the body is in full working order before, during and after our workouts.  We strive to give each person, whether in groups or in personal training, the individual attention needed to excel at our facility.  I believe that is why everyone from every ability level, age and exercise background has the opportunity and the ability to excel at their training program.  Training at Gator CrossFit is truly all inclusive and can be performed by anyone.  Just having an open mind and understanding that yes YOU can do this, that is the beginning. 

As for our Saturday WOD, the start time will be at 11:00am instead of 9:30.  Please note the schedule for the change and to sign up.

Here is the WOD:

Skill Practice: Handstand and Handstand pushups

Then:

Push Press 5-5-5-5-5

Tabata row x 8

Accessory Work:

SB Pikes 3 x 8