Deadlift/Overhead Squat WOD

March 8, 2010 By Aaron Palmer 1 Comment

Paleo meal

Grouper with asparagus, tomatoes and eggplant…

Above is another great Paleo meal courtesy of Mandi, you can find some recipes just like this at www.mandisnutritionhaven.com. 

It was brought to my attention this morning that part of the workout on Saturday was not on the post, everyone was supposed to finish with an 800m run.  I apologize, doing the post with 3 young boys running around is not the easiest thing to do in a hotel room.  As for everyone that is out of town on spring break this week, do your best to get in the gym and continue your training.  Post your times to the comments section and stay connected with everyone at Gator CrossFit.  Have a great week.

Here is the WOD:

Complete 3 rounds for time of

21-15-9

Deadlifts (225, 155)

Overhead Squats (135, 95)

Accessory work:

KB Russian twists 3 x 15

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

Filthy Fifty

February 17, 2010 By Aaron Palmer 11 Comments

Bear Complex 019

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

Filed Under Workout of the Day Tagged With crossfit, fitness facilities, florida, gainesville, group fitness training, gyms, health and fitness, personal trainer, personal training

Handstand pushup, swing, GHD situp WOD

February 16, 2010 By Aaron Palmer Leave a Comment

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Alan after Fight Gone Bad… nice work Alan!

Ready, set, go… get moving on that Paleo Challenge.  Great start yesterday by everyone.  Stay committed during this six week Challenge and I promise, you will see great positive results.

Here is the WOD:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps 
 

Accessory work:

Row 1000m for time

Filed Under Workout of the Day Tagged With boot camp, crossfit, florida, gainesville, group fitness training, personal trainer, personal training

Heavy Day Friday

February 12, 2010 By Aaron Palmer Leave a Comment

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A little Paleo BBQ at Gator CrossFit… it's all in the community!

Just a reminder, the Paleo Challenge starts this upcoming Monday.  Please take advantage of this and take your Health and Fitness to the next level.  Nutrition is by far the most important aspect of your quest for Elite health and fitness.  Please download the Paleo Challenge document here Download Paleo Challenge

As for today's workout.  This is strictly a heavy day.  We are getting more strict with how the lifts will be performed and the quality and depth of our movements such as the squat.  Warm up, find the proper weight that is challenging but allows you to get the full range of motion necessary for a successful lift.  That means getting to parallel on your squats with chest up and driving off your heels…

Here is the WOD:

Skill practice: Hand stand holds

Back Squats 5-5-5

Standing Shoulder Press 5-5-5

Cleans 3-3-3

Dead hang pull-ups 10-10-10 

Filed Under Workout of the Day Tagged With boot camp, crossfit, florida, gainesville, group fitness training, health and fitness, personal trainer, personal training

Helen

February 10, 2010 By Aaron Palmer 3 Comments

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Great picture… Matt after Fight Gone Bad, sweat dripping from his nose!

That Bear Complex sure was a tough one yesterday… it was cool to see everyone throwing that weight around.  Let's keep the great week of training up with a classic CrossFit WOD.  Sorry to everyone running in the cold, make sure to warm up a little extra and take care of those hands. 

Here is the WOD: Helen

Skill Practice: Agility ladder x 5 minutes

Complete 3 rounds for time of

400m run

21 Swings

12 Pull-ups

Accessory work:

ABMAT situps x 100
 

Filed Under Workout of the Day Tagged With boot camp, crossfit, exercise facilities, florida, gainesville, group fitness training, gyms, health fitness, personal trainer, personal training

Snatch, Ring pushup, Double Under WOD

January 28, 2010 By Aaron Palmer Leave a Comment

Mattnations 008

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

  

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, florida, gator crossfit, group fitness training, personal trainer, personal training

Max Reps

January 27, 2010 By Aaron Palmer Leave a Comment

Mattnations 012

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

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, florida, gainesville, group fitness training boot camp, personal trainer, personal trainers, personal training

Run/Front Squat/Swing WOD

January 20, 2010 By Aaron Palmer Leave a Comment

Aaron at Evolution 002

Nice form on those Squat Cleans…

Great job yesterday by everyone that did the Clean and Jerk/Rope climb WOD, it was pretty tough.  Reaching high and willing yourself to dig deep and make it to the top of the rop or to finish the last set of Pullups after those Clean and Jerks really took some effort.  I think we all needed something intense like that.  As for today's WOD, the complete opposite of yesterday.  This will test your mental fortitude over a longer time, just push through and perservere, the only way to achieve any of your health and fitness goals is hard work and desire to finish and excel.

Skill practice: Snatch (use PVC or light weight) 

Here is the WOD;

Complete 3 rounds for time of

21-15-9

800m run

Front Squats (135, 95) clean it up if no rack

KB Swings (53, 35)

Accessory Work:

Hanging toes to bar 3 x 12

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, florida, gators, group fitness training, personal trainer, personal training

January 12, 2010 By Aaron Palmer Leave a Comment

Perolleutes 003

Look Ma, I can touch the floor!

What a great start to the New Year so far at Gator CrossFit.  It is very exciting to see the enthusiasm by everybody that is returning.  With all the accomplishments from last year, it seems that the energy and the drive to excel in 2010 is off the charts.  With known goals that have been reached, I think people see that they can attain even loftier goals and that gets them excited… we look forward to assisting you in that.  As for all the new people, this is your year to go higher with your fitness level than ever before.  That is why you have joined Gator CrossFit.  With our health and wellness program, it is easy to see why everyone has excelled.  We look forward in assisting everyone of you in reaching every single health and fitness goal that you have.  Just speak with the existing members and you will get a clear sense on how to do things and how far you can go training here.

Here is the WOD:

Three rounds for time of:

Walking lunge, 50 meters

Standing broad-jump, 100 meters

Run 200 meters (row 250m for sub)

Accessory work:

GHD Back Extension 3 x 10

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

Cold Training

January 11, 2010 By Aaron Palmer Leave a Comment

Perolleutes 001

Leah working on her L-sit holds!

As it remains cold, it is imperative to make sure your body is ready for exercise.  Take the example of what you do with your car in the morning when it's cold outside.  You start your car, let it run to warm up before you drive off.  To drive your car before it is properly warmed up is bad for the engine.  It's cables (muscles) need to get lubed, the oil (blood) needs to move, the engine (heart) needs to pump up faster.  If not warmed up, it has a better chance to break down.  Very similar to your body.  Start small, get those joints loose,  get you blood pumping and get that heart rate up as you move into more complex movements.  Your body should get to the point of a light sweat prior to beginning a more strenous workout.

Here is the WOD:

Heavy Thrusters 5-5-5-5-5

Then:

3 rounds for time of

15 Pushups

15 Ring dips

15 Situps

15 Ball slams

15 Jump squats

250m row  

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