We are all about your success at Gator CrossFit

September 19, 2011 By aaron Leave a Comment

Neal, age 46, talks about his experience with Gator CrossFit under Fire and our Gator CrossFit family

If you have spent any considerable amount of time in a gym setting, you have come to see many people giving it a great effort over a long haul only to look the same and feel the same.  This can be demoralizing to soul.  One of the main reasons why people fail to attain their fitness goals is the fact that they don’t have the right program that will ensure their success beyond what they are doing in the gym.

See, it takes much more than just effort in the gym.  It takes a well rounded program that fosters positive steps and puts you in the right position to be successful.  From goal setting, attentive and personal coaching, teaching self care so you can take care of yourself in and out of the gym all the way to motivation, accountability and an energetic and fun atmosphere… that’s what it takes to reach those health and fitness goals you constantly strive to attain.

It takes hard consistent work to reach the top of the mountain.  Nothing worth having comes easy.  When you enter our gym, you come to realize that while we socialize and become friendly with one another, we come to get RESULTS.  Our members are focused on the task at hand and understand that they WILL reach those lofty goals they have dreamed about all these year.

If you desire SUCCESS, and you want that gym setting that GUARANTEES that success… and you are willing to put forth the effort to do so, we will give you all the tools necessary so you can reach and surpass any fitness goal you can imagine.

Today’s WOD:

Handstand Holds 3 x max effort

Complete 5 rounds

2 Front Squats @ 80% of your 1 rep max

10 MB Back Tosses (20, 14)

5 L-sit pullups

Rest 2 minutes in between rounds

“Success comes by consistent repetition of great habits.” – Anonymous

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

Gator CrossFit under Fire brings Self Protection to another level

September 6, 2011 By aaron 2 Comments

I heard a story the other day that there was a local home invasion towards the beginning of this year. Read that article here.  Upon entering the house, the perp had a rude greeting… that is the home owner pointing a gun directly in the head of the invader.  What would have happened if it was the other way around?  Not a good situation.

Day in and day out, we hear on the local news of some home invasion, something stupid that gets our attention.  It gets our attention because it sounds so close to home.  As if something like that could happen to me, but would if you were in the story from above?  What will happen if that day comes where somebody pulls a firearm on you?  Being prepared to fight the fight and come out on top is essential to survival. Learning Self Protection with firearms training and fitness is key!

Gator CrossFit provides the local and surrounding community a One of a Kind workout that combines high intense CrossFit programming, the best in Gainesville, along with Gainesville Target Range, to better prepare it’s citizens of Alachua County and beyond those very tools for survival.

Take a look at the video above to see our latest workout that took place in August.  If you are interested in participating in one of these workout, they take place on the 3rd Saturday of each month.  Although preferred to be a member of Gator CrossFit and Gainesville Target Range to better sharpen your skills with improving your health and fitness with the best CrossFit training program in Gainesville, FL and the most complete target range in North Central Florida… you do not need to be a member.  Contact Aaron at aaron@gatorcrossfit.com for more information on how to participate in an upcoming workout.

To your health!

Today’s WOD:

Gymnastics x 10 minutes – warmup

Deadlifts – find your 5 RM

Supine Ring Rows – 3 sets of max reps (rest 2 minutes)

Tabata Running Sprints x 8 (20 on/10 off)

“Clear your mind of can’t.” -Samuel Johnson

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, gainesville, gainesville target range, group fitness classes, gyms gainesville, health and fitness, helen got your gun, military training, tactical fitness training

“What/How do I eat to get results and to sustain energy for the Workout of the Day?”

August 4, 2011 By mandi Leave a Comment

Not only have I made a great collaboration of Nutrition information on our website (click here) but Robb Wolf’s book “The Paleo Solution” will provide you with more information on the Paleo Diet that you can retain.  You may be one of our members that says, “But, Mandi, I just can’t give up dairy.  I can’t do the Paleo Diet.”  This book can support arguments for eating Meat, Veggies, nuts & seeds, some Fruit, little starch and no sugar. Believe me; feeling better, performing better and looking better are way easier than not; that’s what eating primal is all about.

If you are new to Gator CrossFit and you are interested in learning about nutrition to accelerate your results, check out our Nutrition and Wellness Pages, Robb Wolf’s Website (you can check out the book in our office), attend our Nutrition Seminar next month and contact me if you would like individual nutrition coaching (Mandi@gatorcrossfit.com).

The answers to improved health and fitness are right in front of you… The hardest part i s just doing it; being 100% committed to YOU.  You can do it or you can make excuses, but you can’t do both.

Here is the WOD:

Complete 4 rounds for time

5 Split jerks (115, 85)

10 Tire Flips

50ft bear crawl

10 Tire flip broad jumps

Accessory work: Supermans 3 x 10

“In seeking happiness for others, you find it for yourself.” -Anonymous

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

Welcome New members and Beta Theta Pi Fraternity to Gator CrossFit

January 15, 2011 By mandi Leave a Comment

Mother-Daughter squats... competition is on!

We want to welcome our new members that are completing their foundations to our Saturday group WOD… today we take on the team dynamic of a CrossFit workout.  Should be fun.

We also want to welcome Beta Theta Pi Fraternity to the Gator CrossFit community.  With this being your first workout at our facility, you are in for a treat.  Come ready to work, motivate and give your very best effort… it’s time to get CrossFit!

Don’t forget, if you are coming to Yoga at 9:00am, please bring your Yoga Mat.

Here is the WOD:

For our Group class, it’s a Team WOD surprise.  Don’t worry, nothing to be afraid of!

As for the Fraternity at noon, what you don’t know, you will find out soon enough.

See you soon!

“Those who do not find time for exercise will have to find time for illness.”

- Earl of Derby

Filed Under Workout of the Day Tagged With crossfit gainesville, gainesville, group fitness classes, gyms gainesville, health and fitness, high intensity training, personal training

Friday, Friday, FRIDAAAY!

January 14, 2011 By mandi Leave a Comment

Gator-Ramp Class learning the Shoulder Dislocation

The new Gator-Ramp class has been a great success!  Yes, I know you guys are sore, but not only are we teaching you the movements, we are getting you conditioned for this type of training.  The beginning can be tough; just remember that proper form is #1 and the intensity will come as you move along.  Gator Ramp is Monday, Wednesday and Thursday at 5pm; new athletes may join in every Monday, which is the simplest day.  We are most likely going to start a morning Gator-Ramp here soon, so inquire within.

Here is the WOD:

Front Squat 3 x 5
Strict Chinups 3 x 8
Turkish get-up 10-8-6-4-2 (Alternate sides to complete reps per round. Use Barbell for weight)

Accessory work: Reverse Crunches 2 x 15

”The secret of getting ahead is getting started.” – Sally Ber

Filed Under Workout of the Day Tagged With crossfit gainesville, gainesville, group fitness classes, health and fitness, personal training, weight training

Olympic Day

January 12, 2011 By aaron Leave a Comment

Kevin and Martin hanging out after a WOD...

Today, we will focus our attention on the Olympic Lifts.  With a complex lift such as the Power Clean, it takes a lot of moving parts to work in unison of one another.  With the initial setup similar to the deadlift, it’s important to sit your hips back while keeping your shins more vertical.  As you drive your heels through the ground, your 1st pull happens.  During this pull, your chest maintains a high position, shoulders externally rotated and arms staying straight with the bar along your body.  This is all in the hips with the momentum driving forward and up.

Once you clear the hips, your second pull occurs.  During this pull, the upward momentum of the bar and the up and back motion of your elbows causes the bar to rapidly increase speed.  Keep the shoulder blades retracted and your shoulders back to maintain good alignment.  Once this occurs, catch the bar into you front rack position while at the same time keeping your weight on the heels.

Sounds easy? Let’s lift…

Here is the WOD:

Power Cleans 3-3-3-3-3

Then:

AMRAP in 10 minutes of

5 Push Jerks (115, 85)

10 Ring Pushups

15 Walking Lunge Steps (alternate and count each step as a rep)

Accessory work:  50 Abmat Situps


“If you don’t do what’s best for your body, you’re the one who comes up on the short end.”  – Julius Erving

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

Show your support

January 11, 2011 By aaron Leave a Comment

Climb to new Heights with Gator CrossFit

As many of you continue on with your exercise program with Gator CrossFit, there are numerous beginners that are joining the ranks of the fit at Gator Fitness and Training.  As you see new faces taking part in the same intense filled workouts, give them a pat on the back, offer words of encouragement and give them the support that has been showed to you when you started.  It’s this support system that enables each person to achieve and surpass every barrier and goal that comes your way.  Keep up the great work and show what an awesome community of CrossFitters here at Gator CrossFit.

Here is the WOD:

Deadlift – reach 5 rep max (go 10lbs heavier than last time)

Then:

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Accessory work:

Prone Cobras on SB 3 x 15

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

Open Gym Membership

January 6, 2011 By aaron Leave a Comment

What's your training schedule?

Here with our Gator CrossFit fitness program, we want to give each one of our members the best opportunity for success.  We understand time constraints and demands on your schedule can sometimes prohibit you from attending a group class.  Perhaps you train CrossFit but are not a member yet at our facility, but would love to join.  Your concerns are that you want to train on your own and not in a group and/or  you have a lower budget to spent on your health and fitness each month.

Our Open Gym membership takes care of all.  Every member of Gator CrossFit’s Group Classes gains access to our Open Gym.  These hours will vary each day but will predominately be during mid morning to late afternoon times.  During Non-Group class times, our gym is open to you to come in, do any workout you choose, work on any skill you desire.

If you are not a Group Class member, no fear, just get our Open Gym only Membership.  Same rules apply for hours and ability to do any CrossFit or non CrossFit workout you choose.

* Times are subject to change on a week to week basis.  Please visit our Open Gym page for more details!

Here is the WOD:

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Then

Accessory work: SB Pikes 3 x 8

“Cheers to a New Year and another chance for us to get it right. ”
Oprah Winfrey

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

Goal Setting 101 for your New Year’s Resolutions

January 3, 2011 By mandi Leave a Comment

It's time to reach high for your fitness goals and achieve in 2011...

So, the much anticipated New Year is upon us.  With a new year comes many Resolutions to get fit, lose weight and attain those health and fitness goals Once and For All.  Well, attaining goals is much more than walking into a gym and signing up for a membership.  Hard work, committment and participating in the right Fitness program will make the difference between success and another wasted year.  Here at Gator CrossFit, we will assist YOU in reaching those 2011 fitness goals.  Below are some basic guidelines to ensure your goal setting is a success.

1) Set a 90 day goal and works towards that.  So many people have lofty goals and forget about the small steps along the way that will ensure success.

2) Write down your goals – Just saying them won’t do, write down exactly what you want accomplished in 90 days and be realistic.  You won’t lost 50lbs by then but you can definately lose inches around your waist.

3) Set up your daily and weekly tasks that will keep you focused and consistent on your way towards that 90 day mark

4) Stay consistent and committed to your workout schedule and maintain good attendance.  Keep working and understand that it’s the small steps that will ensure the most success both short and long term.

Start with these basic steps and you will be on your way towards a Health and Happy 2011!

Here is the WOD:

Push Press

5-5-5-5-5

Rest

2 Min, max reps of each w/ 2 min rest in between exercises:

Russian KB Swings

Ring Dips

Alt. Jumping Lunges

Double Unders

We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.
Edith Lovejoy Pierce

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