Come inside and take a tour of our facility

August 12, 2011 By aaron 3 Comments

Come inside, take a tour of our Gator Fitness and Training Facility.  With over 2,000 sq. feet of air conditioned wide open space, this is the best place to train CrossFit in Gainesville.  Once done with  your tour, put your information in the box to the right so you can come in for your two FREE workouts with us.  Hope to see you soon!

As for this Saturday, there will be yoga at 9:00am followed by the daily WOD at 10:00am and open gym from 11:00-12:30pm.

Today’s WOD:

Skill work/warmup -  deadhang pullups 5-5-5

Then: Workout of the Month

Karabel

Complete 10 rounds for time

3 Power Snatches (135, 95)

15 Wall Ball (20, 14)

Accessory work: Shoulder and hip mobility x 10 minutes

“No act of kindness, however small, is ever wasted.” -Aesop

 

 

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gator crossfit, gyms gainesville, health and fitness, strength training, tactical fitness training

Congratulations to our July Athlete of the Month

August 3, 2011 By aaron 2 Comments

Congratulations Leslie on being the July Athlete of the Month

Having your picture up on the Gator CrossFit Athlete of the Month wall comes with much prestige.  Not only are you someone that has exemplified everything we look for in our members.  From consistency, determination, support, drive, will power to push, strength gains, motivation from doing and providing that atmosphere of excellence… not to forget achievement.  Those are just some of the many traits that we look for in our Athlete of the Month.

Leslie has been nominated as the July Athlete of the Month.  From her efforts to complete the Partner WOD’s all by herself and not skipping a beat to demonstrating a straight eyed shot during TFT workouts, she is truly deserving of this award.  For those of you that have the privelege of training with her, although she has only been here for 4 months, have seen the extreme changes in here physique, strength and overall conditioning.  Congratulations Leslie from all of us at Gator CrossFit, a job well done indeed. 

Be on the lookout in your email inbox today for our August Monthly Newsletter.

BB Back Squats 5-5-5-5

Rest 5 minutes

AMRAP in 10 minutes of

5 Burpee pullups

Farmers Carry 100ft – use BB (95, 65) on one hand and KB (53, 35) on the other, switch every 50 ft

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz

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

What did you get out of watching the CrossFit Games?

August 1, 2011 By aaron 1 Comment

Hooverball on Saturday

Did you get a chance to watch any of the CrossFit Games this past weekend?  If so, you would have seen some great feats of strength, endurance and willpower as each athlete gave it every ounce of effort.  With the world watching each move, the energy must have been off the charts.  Congrats to each athlete for displaying the true meaning of what CrossFit competition is all about.

I say the best thing we can take out of it is the drive to complete each task with focus, determination and a burning desire to do the very best possible for you.  Let’s make this week a great week of training as you strive to attain all of your health and fitness goals.

As for our Hooverball this past Saturday, Mandi and I had a great time and came away impressed by the teamwork, competitiveness and athletic ability by all the participants.  It’s not easy catching a medicine ball that is hurling down on you with speed and force.  We look forward to doing it again in the fall and by the sounds of it, so does everybody else.

Today’s WOD:

Skill Practice: Overhead squats (use dowel rod or light weight) x 5 minutes

Complete 3 rounds of each and complete as many reps as possible in the given time frame

1 minute double unders

90 Sec Handstand pushups

2 minutes squat cleans (135, 95)

30 seconds rest in between rounds

Core:  Side crunches 3 x 10 each side

“Motivation is what gets you started. Habit is what keeps you going.” -Jim Ryan

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, Crossfit games, crossfit in gainesville, gainesville crossfit, gator crossfit, gyms gainesville, health and fitness, personal training

Client Appreciation Month

July 27, 2011 By aaron 2 Comments

August is Gator CrossFit Client Appreciation Month

Becky and Arthur posing with Mandi

Without our outstanding athletes, we would not have the successful gym that we have today!  So we want to say “Thank You!”

For the Month of August only, upgrade your package to Unlimited Sessions for no additional charge.   All you have to do is notify Mandi and she will upgrade your package for the Month of August.  We will end the month with a celebratory dinner, details TBD.

From all of us at Gator CrossFit, from Mandi, Aaron, James and Chase… with deeply care about each one of you and enjoy seeing you prosper with your health and fitness.  It is truly a beautiful sight to see!

Today’s WOD:  Helen

Skill Practice: BB Back Squat (use light weight and work on depth and mid line control)

Complete 3 rounds for time

400m run

21 KB Swings (53, 35)

12 Pullups

Accessory work: Shoulder/hip mobility x 15 minutes

“It’s never too late to become what you might have been.” -George Elliot

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

Mills’s Mobility class tonight

July 13, 2011 By aaron Leave a Comment

Time for some tire flips

Mills’s Mobility is kicking back up tonight starting at 7:00pm.  This is a great opportunity to increase your joint flexibility, decrease tight and problematic areas and learn some self care.  For those new people that have not had the fortune of taking this class, come tonight at 7:00pm and see for yourself how much better your body will feel for it.  If you plan on attending, please email James at james@gatorcrossfit.com.  Make it a healthy day!

Today’s WOD:

Tire flips x end of parking lot and back

Rest 5 minutes

Squat Cleans 5-5-5-5-5

“Tactics, fitness, stroke ability, adaptability, experience, and sportsmanship are all necessary for winning.” – Fred Perry

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

CrossFit Total

October 22, 2010 By aaron Leave a Comment

Our October Athlete of the Month, Alan Foley. Great extension on that press!

Crossfit Total

Backsquat 1RM
Press 1RM
Deadlif 1RM

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, gator crossfit, strength training, weight training

Filthy Fifty

October 12, 2010 By aaron Leave a Comment

Debby working on her presses

If you didn’t look at yesterday’s blog post, take a look at the link to the race!  Please let us know if you are interested, we need to get our team together ASAP!  Thanks!

“Filthy Fifty”

50 Box Jump (24/20)
50 Jumping Pull Ups
50 KB Swings (1.5/1)
50Walking Lunge
50 KTE
50 Push Press (45)
50 Back Extensions
50 Wall Ball (20/14)
50Burpees
50 DUs

Skill: Hollow rocks (see video posted yesterday)

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, crossfit training, endurance workouts, gator crossfit, personal fitness trainer

Max Reps in 1, 2, 3 & 4 minutes

September 14, 2010 By aaron Leave a Comment

The bottom of a kettle bell swing: chest up, hips back, back tight

This Saturday after the group class is our first Self-Care Group Class. The first class will be more general than specific. I will be teaching you how to use different tools such as stretching & self-massage to improve your flexibility and performance in the WOD’s. I will use your issues in the class as examples, so you will get some individual attention. The best part is, it counts as a group class. See you there!

Max Reps in 1 min. of burpees
Max calories in 2 min. of row
Max reps in 3 min. of ring dips
Max reps in 4 min. of KB swings (1.5/1)

There is no transition time between movements

Core: BB Oblique twists 3 x 10

Double Under Practice x 30

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, gator crossfit, high intensity training, sports specific training, strength training

Your Friend, The Kettle Bell

August 6, 2010 By aaron Leave a Comment

Matt, Aaron, and Mark doing KB cleans; just one of the many uses of kettle bells...

A message regarding the Jones Edmund’s health fair…

Thank you for hosting a very successful health fair!  We had a great time demonstrating our workouts and talking to all of the employees on how to improve their health and fitness.  Thanks to the specific employees who participated in our workout demonstrations; YOU GUYS DID A GREAT JOB!!  We are very excited to get you started in a CrossFit style fitness program.  Our approach to health and fitness is dynamic, holistic, all encompassing and most of all, FUN!  No ability level is left behind!  If you do not currently have an appointment set up, and you have not heard from us by Monday, please call us to schedule your initial consulation to find out how YOU can be on your way to reaching your health and fitness goals TODAY!    –  Mandi Palmer, LMT, Co-owner     352-359-0889  or mandi@gatorcrossfit.com

Here is the WOD:

Thrusters

5-5-5

Rest 5 min:

3 rds for time

200m KB carry (16kg/12kg)
10 weighted pull ups (16kg/12kg)
40 KB swings (16kg/12kg)

Carry the KB anyway you want, does not have to be a farmers carry. Scale the
pull ups as needed, lower the weight. If you don’t use any weight then do
strict pull ups. Try to use bands that would be more difficult for you. Tuck
your foot into the handle and step on the handle with your other foot for
pull ups.

CORE:

3 x 20 Russian Twists w/ kettle bell

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