Make 2-3 of your goals a Strength goal

October 11, 2011 By aaron Leave a Comment

Mindy, prepping for a heavy shoulder press during the last strength phase

As we have enjoyed our small break from strength training and have focused on mobility and flexibility, it’s about time to prepare again for some strength gains.  Take the next few days to write your goals down for the remaining part of the year.  Make at least 2 of them as a strength goal on any particular lifts.  Come Friday, lets get it on…

Today’s WOD:

Skill practice: Muscle up practice

Complete 5 rounds

10 Walking Barbell Lunges – 35%-40% of 1 RM Squat
3 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 3 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest as needed in between rounds

Accessory work: Low abdominal complex 2 x 2 min

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, personal trainer, personal training, strength training, weight training

A two time winner of Athlete of the Month – Debby…

October 4, 2011 By aaron 5 Comments

Many of you see her day in and day out, busting her butt.  With a new personal record of a 9:22 mile, multiple double unders in a row, pullups without bands, hundred points lifted over head and a lean looking figure, Debby is a well deserved recipient of our September Athlete of the Month.  She is now a Two Time winner of this award.  Keep on smiling.

Today’s WOD:

Mobility work: Shoulder mobility x 15 minutes

Kipping pullups practice x 5 minutes

Complete AMRAP in 15 minutes of

DB walking lunges x 50ft

10 Chest to bar pullups

25 situps/flutter kicks – alternate sets

“It is impossible to imagine Goethe or Beethoven being good at billiards or golf.” - H.L. Mencken

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, group fitness classes, gyms gainesville, health and fitness, paleo challenge, personal trainer

Paleo Challenge athletes… go get em!

September 27, 2011 By aaron 1 Comment

Sometimes the rules are meant to be broken... just not during this Paleo Challenge!

Another great day yesterday at Gator CrossFit as several of your fellow athletes took to their markers to see how they will fare over the next 4 weeks of the Paleo Challenge.  Being a great example to what it truly means to become healthy from the inside out, these athletes are giving up on many of the yummy little things we enjoy in our lives.  Let’s applaud these members on their journey towards ultimate health and fitness.

Today’s WOD:

Complete 5 rounds for time

3 Presses – go as heavy as possible any way overhead

6 Step ups – use the weight from the presses

100m BB walk with weight on back

Rest 5 minutes

500m row

“So easy, a Caveman can do it” – Geico

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, gainesville crossfit, group fitness classes, paleo challenge, paleo diet, strength training

Get your membership cards for discounts at local community partners

September 26, 2011 By aaron Leave a Comment

Leslie working on her running form with Mandi

With the various local businesses at our disposal that supplies each one of us with the tools necessary for success, it is important to have a knowledgeable and trustworthy community partner that will allow you to improve upon your training regimen.  Gator CrossFit membership cards will allow you to go to various local businesses that are part of our community partnership, just like Fit 2 Run.  Just present these membership cards to any of the listed businesses and get an exclusive discount just for being a member of Gator CrossFit.  These cards will be available come this Friday.

That being said, Gator CrossFit has come into a Community Partnership with Fit 2 Run Fitness and Running store in the Oaks Mall.  Mandi and I went to this new location this past Friday, had our gait analyzed by Shane, the manager of Fit 2 Run, and got fitted for shoes that were specific to our needs based off their testing.

We know that finding the proper shoes are important as everything we do revolves around having proper gait (how your walking and running mechanics are).  Minimizing your stress on your kinetic chain, which is essentially from your foot all the way up through you hips and up through the rest of your body, is extremely important.  See, everything is connected, from head to toe.  If your foot strike is off due to improper gait, finding the right shoe can help alleviate that problem.  Therefore, fixing the foot strike will have an impact on your knees, hips, back, shoulders, neck… you get the point.

So, this is your exclusive opportunity to get this services for FREE at Fit 2 Run.  As a member of Gator CrossFit, you get their Club membership free of charge.  Plus an additional discount of 10% off the club price, you can save big.

Check out our Community Partner page that shows the various local businesses we are in partnership with.  We will continually add to this list of local businesses as a way to help you get the most out of your training and fitness.  Just another benefit to training at Gator CrossFit.

Today’s WOD:

Front Squats 3 x 5

Max Rep kipping pullups – unbroken

2oom repeats (rest 1 minute in between rounds)

GHD situps 3 x 8-12

“You live longer once you realize that any time spent being unhappy is wasted.” -Ruth E. Renkl

 

 

 

 

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, gainesville crossfit, group fitness classes, strength training

Nutrition Seminar this Saturday

September 8, 2011 By aaron Leave a Comment

Grilled Chicken with a Beets/orange salad

 

This upcoming Saturday, we will have our Nutrition Seminar hosted by Al Rosas from Al Rosas Organic Farms.  This will be very informative on the merits of Paleo Nutrition.  Following will be a little cookout from Al as he prepares his delicious meats and various foods for all in attendance to sample.

If you are interested in attending, you must RSVP today to reserve your spot.

Today’s WOD:

Eight rounds for max reps of

Push Press (75, 45)

Jumping Alternating Lunges

Go for 20 seconds, rest 10 seconds until 8 total rounds are complete

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, group fitness classes, gyms gainesville, health and fitness, nutrition coaching, paleo diet

Roaming WOD tomorrow

August 26, 2011 By aaron Leave a Comment

Off-road running is challenging but fun

Tomorrow morning, Gator CrossFit takes on San Felasco running trails with a 5k.  Come test your CrossFit training in a different terrain, see how your endurance holds up as well as you tackle rugged terrain.  You come day in and day out into the gym, working hard to perfect your craft with various gymnastic, weight lifting and cardio exercises, it’s time to see how it all translates.

Be there at 10:00am sharp.  The workout is free for Gator CrossFit members but parking is not.  Bring $4 per car to park.  A good pair of off-road trail shoes or cross trainers are recommended.   We will have a cooler full of water for the end of the workout.

There will be no Yoga or any group class held at the gym tomorrow morning.  Thanks!

Today’s WOD:

Behind the neck Split Jerks 3 x 5

Then:

Complete AMRAP in 3 minutes, rest 1 minute in between rounds for 3 total rounds

5 Ring Dips – strict

6 Pistols

5 Burpees

Accessory work: Mobility x 10 minutes

“Just do it” – Nike

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, gyms gainesville, health and fitness, military training, sports specific training

Great job tackling Fran

April 19, 2011 By aaron Leave a Comment

Todd and Leslie after Fran under Fire... welcome to Gator CrossFit and TFT!

Just like those on Saturday, everyone that did Fran yesterday at Gator CrossFit took it down… she didn’t stand a chance.  That type of effort is why you constantly achieve and succeed with your fitness training.

As for the Paleo BBQ, we are planning to have one this upcoming Saturday evening but have realized that Easter is on Sunday.  Please let us know by Wednesday if you plan on attending.  If a majority of people are out of town, we will move the date to next Saturday evening.  Thanks!

Today’s WOD:

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” -John F. Kennedy

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, Fran, Fran under fire, gainesville target range, gyms gainesville, helen got your gun, military training, tactical fitness training

Fitness Challenge: Day 1 CrossFit Total

January 24, 2011 By mandi Leave a Comment

Welcome to Gator CrossFit, Beta Theta Pi!

Today is the beginning of our 60 day fitness challenge. If you haven’t signed up for it yet, it’s not too late! We are accepting new particpants until Saturday. There is a $10 buy in and the winners will win the pot! We will share the point system with you this week at the group classes. Improve your fitness and your health! This challenge is all about sticking to a fitness and nutrition routine to obtain optimum results and making tremendous improvements in your CrossFitting!

Here is the WOD:

Crossfit total
Back Squat 1 rep max
Shoulder press 1 get rep max
Deadlift 1 rep max

Warm up with 2 sets of 5, 2 sets of 3. You get 3 attempts at each 1 rep max.

Many of life’s failures are people who did not realize how close they
were to success when they gave up. – Thomas Edison

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, fitness programs, gyms gainesville, sports specific training, strength training

Create your own Success Story in 2011!

January 10, 2011 By aaron Leave a Comment

Becky, one of our best CrossFitters, flipping a tire...

Most people look at CrossFit and wonder, is it for me? Well, by judging from our Success Stories, yes, Gator CrossFit is for you!  Give the gift of Fitness for yourself in 2011 and ensure your own Success Story by training with Gator CrossFit.

Check out Becky’s and many other Gator CrossFit’s members own Success Stories.   I’m sure there is somebody that closely resembles what you want to achieve!

Here is the WOD:

Weighted pull-ups 1-1-1-1-1-1-1

Then:

3 rounds for time of

25om sprint on rower

15 Burpees

30 Double Unders

Accessory work: BB Oblique Twists 3 x 20

Filed Under Workout of the Day Tagged With crossfit, endurance workouts, gainesville, group fitness classes, gyms gainesville, health and fitness, personal trainer

“Grace”

December 16, 2010 By mandi Leave a Comment

Christine and Aaron working hard on the erg.

We are scheduling a WOD at 9am today (thursday)… if you don’t make that, we’ll see you at 6.
“Grace”
 
30 Clean & Jerks (135/95)
CORE:  low ab complex

When one door closes another door opens; but we often look so long and so regretfully upon the closed door that we do not see the ones which open for us.  -Alexander Graham Bell

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, crossfit training, group fitness classes, Olympic lifting
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