Self care and Recovery are essential to your success

November 14, 2011 By aaron 1 Comment

Your fellow Gator CrossFit athletes showing off their guns this past Saturday at the target range

As I turn 33 today, I am reminded of what one of my longest personal training clients used to tell me, when you turn 30, it’s all down hill from there.  That those little aches and pains stay around longer and it takes slightly longer to get things moving.  I remember shrugging her off but I tell you what, she was right.  Those little aches and pains actually do stay around longer.  With committed training comes the demands to recover and take care of your self.  Set aside 10-15 minutes when you come into the gym and schedule about 30 minutes on those off days to self care and recovery.

Just a reminder, we now offer a free Self Care and Recovery class on Saturday’s after the morning group class.  This will consist of some Yoga, Lacrosse ball and foam rollers and some good ole fashioned mobility and stretching.

Take a look at this Mobility website by a fellow CrossFitter, great stuff to utilize Mobility WOD

Today’s WOD:

BB Back Squats 3 x 5 (add 5lbs from last)

Your choice of girl:

Grace

Complete 30 Clean and Jerks for time

Isabel

Complete 30 Snatches for time

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

Free Self Care/recovery class Saturdays

November 1, 2011 By aaron Leave a Comment

Andrea showing nice form on her Clean and Jerks

We value all the hard work each one of you puts in every week while in the gym.  As you take part in your CrossFit training program, its imperative to take care of your body.  Every Saturday, after the daily group class, we will host a FREE Recovery class to finish off your week.  One class may be Yoga hosted by Davida, another may be Yoga/other self care modalities hosted by Mandi.  We will switch them up to get as much variety as possible.  Who knows, maybe I’ll lead one of these sessions.  You do not have to sign up for this class but it is recommended that you attend the Saturday group wod prior to as you will receive the most benefits from training.  Just another reason why you are in the best training program in Gainesville, FL.

Today’s WOD:

Skill: Handstand holds x 3 minutes total

Complete AMRAP in 15 minutes of

200m sprint

10 Burpee

100m sprint on rower

Accessory work: Side planks

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

Congratulations Paleo Challenge Winners

October 31, 2011 By aaron Leave a Comment

Paleo Challenge participants at Boca Fiesta this past Friday night

We know how much hard work goes into your training here at Gator CrossFit.  With all that hard work, it’s no wonder why you are achieving success in reaching those health and fitness goals.  Though consistency and hard work is important, you would not be on the right path without your Paleo nutrition.

That being said, we want to offer a big Congratulations to our recent Paleo Challenge winners over the past 30 days…

Male: Vince Imperi

Female: It was a tie – Michele Shank, Tiffany Klein

Each person complete a strict 3o days (maybe a cheat here or there) and had significant improvements in their fitness markers.  Great job by everyone that competed as the hope is that you are establishing proper foundations in your nutrition that it’s now more of a lifestyle than anything else.  Keep up that great work.

Today’s WOD:

Deadlifts – find your 5 rep max

Complete 5 rounds for time

5 Overhead Squats (65% of your 1 rep max)

15 Pullups

“Part of growing up is finding what truly inspires you” – Unknown

Filed Under Workout of the Day Tagged With crossfit gainesville, Crossfit games, crossfit training, group fitness classes, gyms gainesville, health and fitness, paleo challenge, paleo diet, paleo nutrition, strength training, weight loss programs

Weekend Schedule

October 28, 2011 By aaron Leave a Comment

Mike getting some assistance while working on his handstand on the parallel bars

What a great week of training at Gator CrossFit by everyone.  With all the renewed confidence stemming from the Gator CrossFit Games, everyone has stepped up their intensity and focus.  Keep it up as you’ll need it to finish up the year strong.

Have you begun to cross off any of your end of year goals from the PR board?  Mandi and I both yesterday crossed off our Deadlift goal.  She did a 205lb deadlift and I did a 400lb deadlift… how close are you in crossing off those goals?

As for our weekend schedule:

9:30 – 10:30am daily group class

10:30 – 11:30am yoga – Davida’s back

Sunday: 4:30-6:00pm Open Gym

Today’s WOD:

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

“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 training, gyms gainesville, health and fitness, personal trainer

Time to Climb high for your fitness goals

October 26, 2011 By aaron Leave a Comment

Tristen and Ryu climbing high during the rope climb portion of the Gator CrossFit Games

Are you stuck in a rut with your fitness routine, perhaps it’s time to change things up a little bit and reach high for success.  At Gator CrossFit, we offer a fitness program that is geared towards pushing you past your current fitness levels so you can climb new heights in 2011 and beyond.  From beginners to the most advanced members, each person comes into the gym each day and works hard at each exercise.  They take the time to learn how to take care of their bodies with our Self Care program and put their focus on their goals for success.  Here at Gator CrossFit, we are the only CrossFit facility in Gainesville that has every piece of equipment that is prescribed in CrossFit workouts.  This gives each person, you, the best opportunity to come up and train, focus and work towards finally reaching those hard to reach health and fitness goals.  You deserve to feel good, look good and become as healthy as possible.  We will give you all the tools necessary for you to be successful, all you have to do is show up and climb new heights.

Today’s WOD:

With a running clock run 400m repeats every 2 minutes.  After each 400m run you have the remaining time before the next 400m run to complete AMRAP of each exercise listed below.

Time 0:00 – 400m run

24″ box jump

Time 2:00 - 400m run

1.5 pood KB swing (1 pood ladies)

Time 4:00 - 400m run

Double unders

Time 6:00 - 400m run

95# overhead squat (65# ladies)

Time 8:00 - 400m run

To scale run time – take your fastest 400m run time and add 30 seconds.  If your 400m time + 30 sec is 15 seconds or greater past a minute, round to the next higher minute, otherwise round to the lower minute.
Rest and stretch 5 minutes, then AMRAP in 2 minutes of the following exercises – 1 minute rest between exercises:
Hands off ground push ups
Pull ups
Sit ups
“You miss 100% of the shots you don’t take.” -Wayne Gretzky
Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, crossfit training, group fitness classes, gyms gainesville, health and fitness, personal trainer

Roaming WOD this Saturday

October 25, 2011 By aaron 1 Comment

Tayler showing off her strength during the Clean and Jerk portion of the event...

Combining running, explosive movement, coordination and the ability to catch and throw a frisbee in a team environment is what Ultimate Frisbee is all about.   Come out during this monthly roaming wod and test your true athleticism.  Please inquire within the gym for more information and to let us know if you will be attending.  We will be playing on the fields off of 43rd st and 53rd ave by the Hunter’s Run Publix.

We will have a regular group WOD at the gym starting at 9:30am.  For those that want to play Ultimate Frisbee, we will start at 10:45 am.

Today’s WOD:

Skill Practice: Snatch balance

Complete AMRAP in 15 minutes of

5 Push Press (95, 65)

7 Chest to bar pullups

10 Hang Cleans (95, 65)

Accessory work: Alternating supermans 3 x 10

“You can do it” – Guy from Water boy

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

Weekend Schedule

October 14, 2011 By aaron 1 Comment

Low abdominal sequence at the end of a group fitness class

Tomorrow, a handful of Gator CrossFit athletes will take on the rigors of another Gator CrossFit under Fire workout starting at 9:00am.  There will be a group workout at 9:30am followed by Open Gym until noon.  Come on over and cheer your fellow athletes on after your workout and see for yourself what all the commotion is all about.  To see what one of these past workouts are a, watch all of the videos here.

Sunday, there will be Open Gym from 4:30-6:00pm

Today’s WOD:

BB Back Squat – find your 1 rep max

Accessory: Tabata hollow holds

“If you don’t make mistakes, you aren’t really trying.” -Unknown

 

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, crossfit training, firearms training, group fitness classes, group fitness training, gyms gainesville, health and fitness, helen get your gun, personal trainer, personal training, tactical fitness training

Real world fitness for real life scenarios

October 10, 2011 By aaron Leave a Comment

You’re alone at night, it’s dark.  You hear a loud noise coming from outside.  Suddenly, your dog barks as it sounds like someone is trying to break into your house.  Your heart starts racing, palms sweating your senses are hightened.  Within a blink of an eye, that noise you heard outside becomes your worst fear…

WILL YOU BE READY!

We hope that this situation never happens to us.  But, what if it does? It’s important to have the skills necessary so you can give yourself the best shot to survive.  All our members that take part in these monthly Gator CrossFit under Fire workouts can attest to now being more ready just in case.  I know I am…

Will you be?

Next workout is on October 15th at the Gainesville Target Range.  To inquire about participating, please contact Aaron at aaron@gatorcrossfit.com or visit Gator CrossFit under Fire webpage for videos of past workouts and to find out more information.

Just another reason why training at Gator CrossFit is Real World Fitness for Real Life Scenarios.

Today’s WOD:

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Or

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Mobility work: Shoulders for remaining time plus prone cobras 3 x 12

“I would rather have the knowledge and never have to use it versus not having the knowledge and having to us it.” – Aaron

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, group fitness classes, gyms gainesville, health and fitness, helen got your gun, military training, self defense classes, sports specific training, tactical fitness training

A reconfigured gym

October 5, 2011 By aaron Leave a Comment

Vince showing us his strength during a Back Lever on the rings

So, many of you have seen the changes we have made to the gym lately.  First off, newly built parallel bars are their to make your workout versatile and fun.  We also hung rings from the ceiling and added a second rope to the equation.  With all the necessary equipment needed for every CrossFit workout, Gator CrossFit is now the most equipped CrossFit gym in Gainesville with more versatility than anywhere else.  Just another reason why our members constantly get results, guaranteed!

Time to salute a fallen Soldier with Today’s WOD.

Today’s WOD: Carse

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, crossfit training, group fitness classes, gymnastic training, gyms gainesville, health and fitness, parallel bars, personal trainer, rope climbing

A two time winner of Athlete of the Month – Debby…

October 4, 2011 By aaron 5 Comments

Many of you see her day in and day out, busting her butt.  With a new personal record of a 9:22 mile, multiple double unders in a row, pullups without bands, hundred points lifted over head and a lean looking figure, Debby is a well deserved recipient of our September Athlete of the Month.  She is now a Two Time winner of this award.  Keep on smiling.

Today’s WOD:

Mobility work: Shoulder mobility x 15 minutes

Kipping pullups practice x 5 minutes

Complete AMRAP in 15 minutes of

DB walking lunges x 50ft

10 Chest to bar pullups

25 situps/flutter kicks – alternate sets

“It is impossible to imagine Goethe or Beethoven being good at billiards or golf.” - H.L. Mencken

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