GatorCrossfit

The Chief

 
Becky working hard on those presses

Today we resume our weekly Yoga Class.  If you haven't come in before, this is a great opportunity to supplement your CrossFit training.  With improved flexibility and everything else that comes with Yoga practice, this is sure to make immediate and positive changes to your health and fitness.  Today's class starts at 9:00am with the Group class starting at 10:00am.

Here is the WOD: The Chief

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Yoga starts again tomorrow

Nick doing some tough Ring Pushups

Just a reminder to everyone, Yoga is starting again tomorrow at 9:00am.  We hope you use this opportunity to take your health and fitness to the next level.  Creating a more vibrant and flexible you will go a long way towards attaining any goals you may have.  Please come right at 9:00am and take advantage of this.

Here is the WOD:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. 

Accessory work:

Reverse Crunches 3 x 10

Push it

Davida rowing during Fight Gone Bad 

Here is the WOD:

Push Jerk 5-3-1-1-3-5

Then:

3 rounds for time of

250m row

50 BW Squats

15 Knees to Elbows

A results driven world

Leah focuses on working hard

What happens when focus meets determination + consistency? Well, you achieve Success and attain Results.  We are in a results driven world, where how hard you work determines what level of success you will achieve.  You see athletes in the Olympics training and giving everything they have so they can compete and stand on top of the podium.   From every person that has passed a hard test to finishing a project on the deadline, we seek results from every thing that we do.  In the end, if you stay focused, determined and consistent with your actions, the results you seek will happen.   Train smart, value your health and do what is necessary to attain those goals you set forth for yourself.  Here at Gator CrossFit, we are making those goals come true do to the hard work from everyone involved.

Here is the WOD:

4 rounds for time of

10 Power Cleans (115, 75)

15 Pullups

20 Double Unders

Accessory work:

4 x 200m sprint repeats (rest 1 minute between rounds)

Endurance Day

3 egg omlete with avocado, spinach, bacon and tomato

Who says breakfast has to be boring, just wake up a few minutes earlier and fix yourself a nutritous Paleo friendly mean that is sure to get your day started right!  For more nutrition info, please visit www.mandisnutritionhaven.com

There was some great max lifts yesterday during CrossFit Total, way to push it and achieve some new PR's... the Record Board is filling up fast with some great numbers.  Let's keep the pace up with today's endurance WOD.  With all the fast paced WOD's and heavy lifting days we do, it is good to push the endurance in order to make you a well rounded Gator CrossFit athlete.

Here is the WOD:

Complete for time of

Run or Row 5k

Accessory work:

MB Oblique partner tosses 3 x 10

CrossFit Total

Meredith, are you tired? 

Hope everyone had a great weekend.  Sorry for the delay in posting the WOD this morning, we are having some issues with our computer. 

We will be having the Yoga class resume this Saturday at 9:00am, hope everyone has been doing the Daily Dozen exercises... Have a great day of training.

Here is the WOD: CrossFit Total

Complete 1 rep max for each of the following, add up total score for posting.

Back Squats

Shoulder Press

Deadlift

Happy Birthday

 
  

I want to with a Happy Birthday to my Brother in Law Alan as well as my nephews Ciaran and Rowan.  Today is Alan's, both Rowan and Ciaran are during this month...

As for today's WOD, there have been on numerous occasions you asking to do Linda, it is tough to do on a big group, let's give it a shot today and see how it works out.  Good luck!

As for Open Gym on Sunday's, we are going to start at noon with the Olympic Lifting class going on at the same time.  If you want to participate in the Oly class, please sign up prior to coming in.  Thanks.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

The mind is a powerful tool

 

Your CrossFit training is all about determination to succeed.  Sally, above, is the perfect example of doing whatever it takes to stay in shape.  Just the other week, during a Rugby match, Sally hurt her knee when another girl fell on the back of her leg.  A swollen knee and pain in all directions has not prohibited her from continuing with her training.  Granted, there are things she can't do right at this time, but the mental drive and determination is not lost.  I bet she has a quicker healing time with her knee.  The mind is a very powerful thing.  We can overcome anything.  If we let things get in our way from achieving Elite Fitness, we will always be chasing those Health and Fitness goals.  There are lessons to be learned from her.  Push yourself no matter what.  It's easy to let things slip away. 

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Heavy day Thursday

Great extension Martin on those presses

Filthy Fifty sure did put a whole new meaning towards hard work.  Great effort by everyone.  It's one of those workouts that pushed you past that mental and physical break point.  That is what this CrossFit training is all about... pushing yourself past the limits you set for yourself and accomplishing goals you used to view as hard to reach.  Keep up the great work.

Here is the WOD:

Overhead Squats 3-3-3-3-3-3-3

Then:

3 rounds for time of

250m row

15 ring dips

200 m sprint (run)

Filthy Fifty

Richard getting some coaching on GHD Hip Extensions.

You guys asked for it, wanted something that pushed you a little bit longer.  Enjoy!

Here is the WOD:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders