Paleo Seminar Scheduled to Prepare for Fitness Challenge!

January 21, 2011 By mandi Leave a Comment

Salmon with avocado and dill

Paleo breakfast idea: Bake salmon and top with avocado and dill… YUM!  (Bake salmon the night before during dinner prep).  Want more Paleo advice?  Come to our Paleo seminar to prepare for the Fitness Challenge on Sunday January 29th at 4:30pm.

Next week we will be doing the benchmark workouts to measure your success in the Fitness Challenge.  There will be 3- please come Monday or Tuesday; Wednesday or Thursday; and Friday or Saturday.  Each paired days will have one workout that you must complete for the challenge.

Also, please note on MindbodyOnline the new Gator Ramp classes that are beginning next week.  Sign up by emailing Aaron at Aaron@gatorcrossfit.com

Here is the WOD:

Hang Power Snatch 3-3-3-3-3

100 wall ball for time

Rest 4 minutes

Then: 400m run for time (set new PR)


“I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently.”

Ernest Hemingway

Filed Under Workout of the Day Tagged With crossfit gainesville, fitness exercise, group fitness classes, gyms gainesville, health fitness, paleo challenge, paleo diet, tactical fitness training

Slobody Infused Yoga returns

January 13, 2011 By aaron Leave a Comment

Downward Dog hold at Davida's Farm

Slobody Infused Yoga returns this Saturday at 9:00am. For those of you that don’t know about this style of Yoga, it is taught by our member, Davida. This is a style that was developed by her son in Seattle and is used to attain great gains in flexibility, strength and stamina. Regular attendance has been shown to greatly enhance everyone’s overall performance with any Crossfit workout, lift and other physical activities. This is not your regular slow mo yoga session, its faster pace and dynamic movements are exactly what our bodies thrive off of when it comes to our CrossFit training program.

We ask that you give it a try for yourself. The first class is FREE. Please inquire about cost. Half of the proceeds will be going to the charity of Davida’s choice, Alachua County Animal Services… If I’m wrong on that Davida, I apologize :)

Please sign up online or let us know at the office. Bring your own yoga mat. Class will start precisely at 9:00am with our regular Group Class at 10:00am.

Here is the WOD:

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Accessory work: Planks 1 minute hold x 3

If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all. -Joey Adams

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

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

Friday AMRAP

November 19, 2010 By aaron Leave a Comment

the chaos of "lumberjack 20"

Here is the WOD:

Shoulder Press: 5-3-3-3-1

-Rest 5 minutes-

AMRAP in 2 Min.

7 Unbroken Deadlift (225/135)
50m Sprint

rest 1 min.
Repeat for 5 Rounds

CORE:

50 Knees to elbows for time

If you have an hour, will you not improve that hour, instead of idling it away?
–Lord Chesterfield

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

Challenge- The Bear Complex!

August 16, 2010 By aaron Leave a Comment

Our honeymoon workout by the water

The next challenge is the Bear Complex.  Six weeks from now, we will do this WOD again so you can see the improvements you make in your training.  If you can’t make it in today for the challenge WOD, you will be able to do it either tuesday or wednesday at the regular group class times. 

Also, Please pardon our dust for the next few days as we complete some remodeling in the gym :-)

Here is the WOD/Challenge

7 sets of the sequence:
Power Clean

Front Squat

Push Press

Back Squat

Push Press
Each set consists of 7 rounds of each exercise.  Do not put the bar down until you complete the 7 rounds.  Rest as needed in between sets.  You will complete 5 sets total.

If the bar is released then the workout is done.  Increase the weight as needed each set. Post the last
round completed. You can perform the movements anyway you like, .ie. Squat
clean instead of power clean and front squat, thruster instead of front
squat and push press.

Filed Under Workout of the Day Tagged With crossfit gainesville, fitness programs, group fitness classes, health fitness, high intensity training, weight training

Chesty Cindy

June 9, 2010 By aaron 4 Comments

 

Mandi doing a Handstand on the beach during our Honeymoon

This is the WOD from the Master’s Division during the CrossFit Southeast Qualifiers… they kicked some butt, so can you!

Here is the WOD:

Complete AMRAP in 20 minutes of

5 Pullups (chest must hit bar, rep does not count if you hit your collar bone or neck)

10 Pushups (chest must hit the ground for rep to count)

15 Squats (squat to just below parallel for rep to count)

Accessory work: Multi-directional hovers

Filed Under Workout of the Day Tagged With crossfit training, endurance workouts, group fitness training, health fitness, high intensity training, military training, personal trainer, sports specific training

Annie

May 20, 2010 By aaron Leave a Comment

Aaron posing with Chris and Brady from ESPN Radio

So, I am out of town for the next few days and Mandi will be taking over the gym duties.  It’s time to hit up the bachelor party and go camping with some guys, dogs and the bikes.  We have a schedule change for this Saturday’s WOD.  We will be doing a Roaming WOD at Westside Park at 9:00am followed by Yoga at the gym at 10:30.  Please let Mandi know if you will be coming to the workout by tomorrow so she can tell you where it will be in the park and how much equipment is needed.  She will send out an email to remind everyone so please get back with her.  Have a great rest of the week and train hard.

Here is the WOD: Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Then:

Front Squats 5-5-5-5-5

Filed Under Workout of the Day Tagged With crossfit, group fitness training, health fitness, personal trainer, sports specific training

Run run and run some more

May 7, 2010 By aaron Leave a Comment

Sally swinging the sledge hammer

This one was designed by our resident Matt Nations, Thanks! 

We are pre-ordering t-shirts today, as the email that was sent out yesterday stated, this is your time to get the shirts at our cost.  Please let us know a.s.a.p.  as we are ordering them by the end of the business day today.

Here is the WOD:

Run then run some more

1 mile run

20 Power Cleans (135/95)

800m run

20 Pull Ups

400m run

20 Thrusters (95/65)

200m run

20 GHD Sit Ups

For time

Filed Under Workout of the Day Tagged With crossfit training, endurance workouts, fitness, fitness programs, group fitness classes, health fitness, personal trainer

Yoga starts again tomorrow

February 26, 2010 By Aaron Palmer Leave a Comment

Nickrings

Nick doing some tough Ring Pushups

Just a reminder to everyone, Yoga is starting again tomorrow at 9:00am.  We hope you use this opportunity to take your health and fitness to the next level.  Creating a more vibrant and flexible you will go a long way towards attaining any goals you may have.  Please come right at 9:00am and take advantage of this.

Here is the WOD:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. 

Accessory work:

Reverse Crunches 3 x 10

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

Helen

February 10, 2010 By Aaron Palmer 3 Comments

IMG_1206

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
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