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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

Filthy Fifty

February 17, 2010 By Aaron Palmer 11 Comments

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

Helen

February 10, 2010 By Aaron Palmer 3 Comments

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

December 2, 2009 By Aaron Palmer Leave a Comment

Mandi working with Trudi during her personal training session…

Personalized fitness programs are what we specialize at Gator CrossFit. Many people come to us with the desire to get in their best shape of their lives. Our individual coaching with the fundamentals for our Group clients enables each person to understand the movements of CrossFit as well as recieve personal and guided attention from a personal trainer. The most personalized and attention driven program is our one one one personal training sessions. This allows each client to have a custom made training program that suits their abilities and goals. Whether this is corrective exercise, sport specific, general health and fitness as well as massage and stretching needs, this is where the difference is with the individual coaching. If you are needing that extra drive and want that personal attention to get you to reach those goals, personal training at Gator CrossFit is where YOU need to be!

Here is the WOD:

1000m Row

30 Deadlifts bodyweight

15 Handstand Push-ups

30 wall ball shots

800m Run

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

Challenge of the Month Finals

November 30, 2009 By Aaron Palmer 1 Comment

Alan doing some Hanging Knees to Elbows!

Here we go again, another month of training finished. It's time to put your training to the test and see how much progress you have made. Give everything you have to push yourself towards your goals for this workout. If it's anything like the past two Challenges, you will be successful in pushing past those old times. Train hard, train smart.

Here is the WOD: Fran

21-15-9

BB Thrusters (95,65)

Pullups

Accessory work:

Multi-directional hovers

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, exercise, fitness, fitness trainer, gainesville, gator crossfit, gyms, personal trainer, work out

The facility

October 16, 2008 By Aaron Palmer Leave a Comment

Thanks for your interest with Gator CrossFit. We are pleased to offer you a facility that will allow you to do practically every CrossFit workout. From the rings, to the rope climb, doing a Fran workout to the CrossFit Total workout, this is the place to train. We have a 2,000 sq. foot facility that can hold a large group class. We accomodate anyone from the CrossFit group clients to the one-one one private session. We also offer Massage Therapy and Nutrition counseling at the Gator CrossFit facility to assist YOU in reaching those health and fitness goals.