GatorCrossfit

Focused Training

Gator CrossFit pre-WOD setup

There is a difference from those individuals that succeed in their fitness program and attain their Health and Fitness goals from the individuals that always seem to stay the same and never reach those goals.  The difference is focus.  This is traced to every facet of our lives.  Just think of anything that you have accomplished, whether it was a school project, something work related or perhaps it was to train and run a 5k race.  The most successful you have been was when you picked something to accomplish, stayed the course, trusted what you were doing and stayed focused on the activities daily that you knew would allow you to reach any goals striving for.  Here at Gator CrossFit, our members are extrememly focused, thus allowing them to reach and surpass all of the goals.  Live by this simple formula and you will reach any goal

Hard work + focus + desire = success at whatever you are doing!

Here is the WOD:

Complete for time of

150 Wall Ball shots, every minute on the minute, you will do 5 burpees, continue until you finish all 150 Wall Ball shots.

Accessory work:

BB Oblique twists 3 x 20

  

Open Gym

We are having an Olympic Lifting today at 12:00 with the Open gym following until 2:00pm.  Please make note of the schedule change for the Open gym to after the Oly Class for today.  If you are not wanting to participate in the Oly Class, you may come in during that time to do your workout.  Hope to see you at the gym.

Murph

We are having trouble uploading pictures, sorry for the boring post :)

Today we do Murph, a grueling/challenging workout that test the mental capabilities as much as your physical capabilities.  Stay committed to finishing every rep and you will be rewarded with a great accomplishment of completing Murph.

Here is the WOD:

Complete for time of

1 mile run

100 Pullups

200 Pushups

300 Squats

1 mile run

You can partition the reps as needed, such as 10 pullups, 20 pushups, 30 squats for 10 rounds.   Your choice.  Wear a 20lb vest if available.

T.G.I.F

The energy was sure up this week at the gym.  Everyone must have taken the cue from Matt and picked up their intensity.  Keep up the great job and finish the week strong.  Remember, tomorrow we are having Yoga at 9:00am followed by the group class at 10:00.  Bring your running shoes and be ready to work hard and long.

Here is the WOD: 

Complete for time of

1500m row

21 Front Squats (115, 85)

21 Handstand pushups

1000m row

15 Front Squats

15 Handstand pushups

500m row

9 Front Squats

9 Handstand pushups

Accessory work:

Reverse crunches 3 x 15

All Inclusive fitness program

Karen doing some SB pikes, a great Core exercise

Here at Gator CrossFit, we take pride in providing all our clients with an all inclusive training program.  With our group fitness training classes, personal training sessions, massage therapy, nutrition counseling, corrective/injury rehab and Core training, our clients find this to be a great place to train.  To understand how the body works and to be able to utilize several different methods of getting the body to its ultimate level, Gator CrossFit's clients are achieving success far beyond original goals.  

Here is the WOD:

Complete AMRAP in 20 minutes of

25 SB Back extensions

15 Knees to elbows

15 Overhead Squats (95,65)
 

Max Clean & Jerk

Imagine the ENERGY working out in front of this crowd at an event...

A great showing yesterday by everyone that did Jackie.  It's a quick one.  You must have taken Matt's energy, focus and determination, bottled it up and used it for that one... keep that level up and take your training to new heights.  For today's WOD, this was from sunday at the CrossFit event. 

Here is the WOD:  You have 10 minutes to reach your max weight for a Clean and a Jerk.  The movements can be split up into two movements if needed.  Add up total score for posting.  Rest as needed but remember, only 10 minutes.

Then:

Tabata run x 8

Accessory work:

Low abdominal partner tosses 3 x 12

A New Challenge

Matt pushing hard on the Thruster WOD... 

This past weekend, Matt and I got thrusted right into what CrossFit is truly all about.  There was extreme energy, anticipation, determination, desire and amazing athletic ability displayed by all.  To see Matt amongst the masses giving it there all was very inspiring.  The weekend is what the CrossFit community is all about.  Highly motivated people that understand what Health and Fitness truly is, how great nutrition helps fuel the body and that competition and preparation to succeed allows each one of them to take on a New Challenge and conquer what is given to them.  Matt sure did take on that new challenge and rose up to give it everything he has.  Great job Matt with your effort, focus and desire to thrive in that setting... you have set forth a positive example of how everyone at Gator CrossFit should focus on their own training and fitness levels.

Here is the New Challenge: Jackie

Complete for time of

1000m row

50 Thrusters (45, 35)

30 Pullups

Then:

Deadlifts 3 x 5

The calm before the storm

Matt smiling now, hopefully it's the same come Sunday night!
 

Today, Matt and I both go down to the CrossFit Sectionals in South Florida.  Matt will test his skills against the best that Florida has to offer.  If anybody has trained with Matt over the past number of months, you understand he has the will, determination and ability to compete with the best and give everything he has.  As for me, I will be cheering him on, taking in the festivities and doing my best to make sure he is ready between events.  With two WOD's per day, extreme competition and a whole lot of energy, this should be fun... Hope everyone has a great weekend.  The schedule is normal, there will be Yoga tomorrow at 9:00am followed by the group WOD at 10:00 with Mandi. 

Here is the WOD:

Complete 3 rounds for time of

30 Double Unders

25 L-sit Pullups

50 pound KB Squat Cleans, 20 reps

Thursday WOD

 

Group class doing Fight Gone Bad

Here is the WOD:

BB Back Squats 3-3-3-3-3

Then:

AMRAP in 10 minutes of

5 Burpees

10 Ring Dips

15 Double Unders
  
  

Hump Day WOD

 
HP pushing himself on SumoDeadlift High Pulls...

Sometimes we all need an extra push during the week.  Mandi and I both did this yesterday, much tougher than it seems... enjoy!

Here is the WOD:

Complete for time of

400m run

30 Thrusters (75, 45)

30 KB Swings (53, 35)

30 Box Jumps (20)

20 Thrusters

20 KB Swings

20 Box Jumps

10 Thrusters

10 KB Swings

10 Box Jumps

400 m run