Introducing our next venture

January 10, 2012 By aaron Leave a Comment

It’s time to expand our reach in Alachua county as Gator CrossFit brings our highly energetic crossfit group fitness classes to Progress Park in Alachua.  For those of you that have ridden mountain bikes at San Felasco State Park, you have driven through Progress Park.  This is home to our Biotech industry and houses some of the most innovative and cutting edge technologies known to man.

If you live out in Alachua or further west, this can be a great opportunity to get a few group workouts in without the longer commute.  For more information, please visit our Gator CrossFit Anywhere page. All workouts will be held at Intermed Biological.

One of the best parts of this venture is our ability to help raise money for the Tyler’s Hope Foundation.  The owner of Intermed, Rick Staab, is the founder of this Foundation as this has  hit home for him.  We implore you to learn more about this foundation and what this cause is all about.  There will be another Gator CrossFit event coming up in the Spring to help benefit Tyler’s Hope.  Thank you.

Today’s WOD:

On the minute:

Complete 5 burpees and perform max rep thrusters on the minute at 60% of 1 rep max weight.

The goal is to complete 75 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 75 thrusters.

* bring high socks for rope climbs tomorrow

Accessory work: KB oblique twists 3 x 15

 

Filed Under Workout of the Day Tagged With boot camp workouts, crossfit gainesville, crossfit trainer, fitness training, Intermed, Progress Park, Rick Staab, tylers hope

Holiday training guide

December 20, 2011 By aaron 1 Comment

Yes, that is Todd doing tire flips while dragging another tire from his waist...

With so many people heading out of town, some have asked for a re-post of a few workouts that you can do on your own.  Click on the link here to download the article.

Five exercise routines for the holiday

For the 4th day of Christmas, my true love gave to me…

Today’s WOD:

Complete 4 rounds for time

400m run

15 Jump Squats

500m row

Accessory work: Reverse crunches 3 x 10

“The difference between a goal and a dream is a deadline.” -Steve Smith

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, fitness training, gyms gainesville, gyms training, personal trainer

Need to rollover your sessions for December?

December 14, 2011 By aaron Leave a Comment

Scot trains at Gator CrossFit to prepare for Special Forces in the Marine Corp

Will you be away from Gainesville for an extended period of time during the holidays?  We don’t want you to lose your sessions.  Rollover your unused December group classes by emailing Mandi at mandi@gatorcrossfit.com.  Let her know prior to leaving town and she will be happy to give that back to you.  Thanks!

For the 9th day of Christmas, my true love gave to me…

Today’s WOD:

Complete 9 reps of Squat Cleans at 65% of 1 rep max, 1 Chest to bar, 9 HSPU, then do 8 reps of the Squat Clean and 2 reps of Pullups, 8 HSPU until you reverse completely in reps.

Accessory work: MB partner tosses

If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all. – Joey Adams

 

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, fitness training, gyms gainesville, personal trainer

For the 10th day of Christmas…

December 13, 2011 By aaron Leave a Comment

Todd, working his way back into form...

For the 10th Day of Christmas, my true love gave to me…

Today’s WOD: The 10th day

Complete 5 rounds for time

10 Box Jumps

10 Jumping Pullups

10 KB Swings

10 Walking lunge steps

10 Knees to elbows

10 Push Press

10 Back extensions

10 Wall Ball

10 Burpees

10 Double unders

“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 crossfit gainesville, crossfit trainer, fitness trainer, fitness training, gyms gainesville, personal trainer gainesville

The 11th day of Christmas WOD

December 12, 2011 By aaron Leave a Comment

Mike showing us a forward roll

On the 11th day of Christmas, my true love gave to me…

Today’s WOD: 11th day

Complete two separate AMRAP in 11 minute circuits of

Bear Complex cycles (95, 65)

and

25 Double unders

15 Situps

 

 

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, fitness training, group fitness training, gyms gainesville

Self Care class tomorrow

December 9, 2011 By aaron Leave a Comment

Don preparing for life in the Army, runs his mile wearing a weight vest

Training hard in the gym has its many benefits, from gaining lean muscle mass to losing weight being two of the many, its equally important to learn how to take care of your body.  Self care and recovery ensures your body of the tender love and care it deserves.  Come to our free class tomorrow at 10:30 so you can give your body the needed TLC it deserves.

Today’s WOD:

Clean and Jerks 5-4-3-2-1-1

 

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, fitness training, group fitness training, gyms gainesville

Congratulations November Athlete of the Month – Jesse Isom

December 7, 2011 By aaron Leave a Comment

Jesse doing towel pull-ups

Congratulations Jesse as you are our November Athlete of the Month.  You have shown nice improvement and a desire to excel while winning your division at the Gator CrossFit Games.  I think you now realize what it takes to dig deep and work hard to get what you are after.  Keep up the great work.

Today’s WOD:

Complete 2 rounds for time

24 Deadlifts (225, 185)

24 Box jumps (24, 20)

24 Wall ball

24 Floor press (just like bench but from the floor)

24 Box jumps

24 Wall ball

24 Power cleans

Accessory work: Reverse crunches 3 x 10

If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all. – Joey Adams

Filed Under Workout of the Day Tagged With athlete of the month, crossfit gainesville, crossfit training, fitness trainer, fitness training, gyms gainesville, personal trainer, personal training

Be careful of the Holiday Blah Syndrom

December 5, 2011 By aaron 1 Comment

Louis showing good active shoulders during a Clean and Jerk

We all know that with Holiday parties and travel, there can be a strong pull to fall into the trap of slowing down with your training.  Eating good quality foods can be sometime a challenge as well.  Take a look at an article from the vault about not falling into the Holiday Blah Syndrome so you can avoid it if you can.

Be careful of the Holiday Blah Syndrome

Today’s WOD:

Front Squat 3 x 3

Complete as many rounds as possible in 15 minutes of:
10 Towel pullups
5 BB Thrusters at 65% of 1 rep max
Run 200 meters

 

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, fitness training, gyms gainesville

Sweets for the Holidays

December 1, 2011 By mandi Leave a Comment

 

Paleo Pumpkin Pie with an Almond Flour crust

This is the time of year where sweets shine! We eat more sweets and baked goods this time of year than any other time. These sweets are full of white sugar, flour (gluten) which makes them high in carbohydrates. Eating these during the day, on the weekends, at parties adds up FAST. This is where weight gain happens. What most people don’t realize is that you can make cookies, cakes and all sorts of holiday treats that taste BETTER than the conventional treats and are BETTER FOR YOU! I want you to make a committment to your health this holiday season- I will not be the person that needs to make a new years resolution to lose weight; I will eat better NOW, so I’m not regretful later! Make substitutions- honey for sugar, coconut oil for butter and vegetable oil, almond and coconut flour for wheat flour, and almond milk or coconut milk for dairy milk. Below are some links with great recipes, but try googling “Paleo cookies” or whatever you want, and more than likely you’ll find a healthy alternative recipe for the conventional recipe.

http://fastpaleo.com/
http://everydaypaleo.com/
http://paleomama.com/
http://cosmopolitanprimalgirl.wordpress.com/

Here is the WOD:

Weighted Pullups 3 x 5

Then

Complete 3 rounds for time of

500m row

21 Burpees

400m run

Filed Under Workout of the Day Tagged With fitness trainer, fitness training, paleo diet, paleo nutrition, weight loss programs, weight loss training

Hero WOD

November 30, 2011 By aaron Leave a Comment

Polly working hard during weighted pushups

From now on, whenever we post a Hero WOD, we will tell you the story of the particular Hero the workouts was made for.  All of these Hero WODs come from CrossFit.com and have been posted on their site either recently or sometime in the past.

Here is the story of today’s Hero WOD, Santora:

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Today’s WOD:

“Santora”

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

“A hero will rise to protect those less fortunate” – Unknown

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, fitness training, gyms gainesville, personal trainer, personal training
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