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

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

Truly a Real Life training program

August 22, 2011 By aaron Leave a Comment

Now that's a lady not to be messed with...

We had another successful Gator CrossFit under Fire workout this past Saturday.  A group of your fellow Gator CrossFit athletes battled the elements on their way towards hitting the bulls-eye.  I must tell you, this workout was tough tough tough.  Having the instructor coaching on pulling the trigger ever so slowly was not the easiest thing to accomplish.  With arms fatigued, heart rate flying and the clock running, finding that sight line and controlling the breath so you can hit your target is an accomplishment to say the least.

Gator CrossFit under Fire is truly real life training.  As are all of our programs at Gator CrossFit, we prepare each person for REAL LIFE situations…

Today’s WOD:

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

Shoulder Press 3 x 5 (add 5 lbs from last workout)

Then:

Complete AMRAP in 12 minutes of

5 Supine ring pullups

7 Depth pushups (use plates for increased ROM)

10 Broad Jumps (max distance and height)

Accessory work: Shoulder mobility

“Just to it” – Nike

Filed Under Workout of the Day Tagged With crossfit gainesville, gator crossfit under fire, gyms gainesville, health and fitness, helen got your gun, tactical fitness training

Prepare for the unknown

July 26, 2011 By aaron 5 Comments

Are you prepared to protect yourself and loved ones from harm’s way?  With all the crazy stuff going on in the news nowadays, from the Norway massacre to the local news showing home intrusions at gun point, it’s not a stretch of the imagination to understand the need to learn self protection.  We live in a world that craves power, well, there is nothing more powerful than taking control of a potentially harmful situation and SURVIVING the fight.

Gator CrossFit provides a one-of-a-kind program that is unique and the only program open to civilians within the United States.  The premise is to provide you with the tools necessary for survival in case you ever need it.  Now, we hope you never have to pull a gun and protect yourself, but, I myself would rather be prepared and possess the skills and never have to use it versus having to use it and not having the skills to survive.

We only get one chance to make things right and survive the fight… don’t be left a victim of circumstance.  Take the steps necessary and come out on top.  For more information, please visit our Tactical Fitness page.  We sincerely hope you take advantage of this opportunity right in your own backyard.

Fellow TFT’ers, post your comments on today’s post about your experience with these workouts to date…

Today’s WOD:

Skill Practice – rope climb

BB Thrusters 4-4-4-2-2-2

Accessory work: MB partner tosses 3 x 10 each side

“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi

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

Gator CrossFit under Fire this weekend

June 14, 2011 By aaron Leave a Comment

Shooting while stressed and fatigued is real life...

It’s time for another Gator CrossFit under Fire workout this upcoming Saturday.  For those that are part of our Tactical Fitness Training program, another opportunity to test your skills with CrossFit and shooting while stressed.  So far, we have seen steady improvement with everyone’s shot as well as the significant gains in fitness.

If you are unsure what this Gator CrossFit under Fire workouts are all about, please visit our Tactical Fitness Training page for more information.  The benefit behind these workouts are to prepare you in case you ever need to protect yourself from harms way against an attacker.  We know we live in a crazy world, being prepared and ready to protect yourself and family is a peace of mind that is priceless.

On another note, please send Al Rosas a friend request on Facebook and place your order if you plan on getting food delivered this upcoming Friday.  If you do not know about our food delivery and Al Rosas, please inquire at the gym.

Today’s WOD:

Alternating BB Lunges 3 x 8 each leg (pick a weight that is challenging to you)

Rest 2 minutes

Handstand pushups x 30

Rest 2 minutes

MB Back tosses x 25

Rest 2 minutes

Accessory work: KB oblique twist 3 x 15

“Health is not a condition of matter, but of Mind.” – Mary Baker Eddy
Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gyms gainesville, helen got your gun, military training, tactical fitness training

Train for Real Life

June 7, 2011 By aaron 1 Comment

Taylor taking a much needed breather during Gun Fight Gone Bad

Mandi and I are back as we had a great time during our anniversary.  I had the bright idea to bike through a State Park so we could ride along the beach back towards our car.  The ride along the beach would be roughly 4 miles… we did not know that the best time to ride would be on low tide.  Imagine trying to ride 4 miles on partly soft sand, not easy but the task was completed.  It shows that no matter where you are, training at Gator CrossFit will allow for success during Real Life encounters such as a bike ride along a beach.  I must admit, we got to see parts of Florida right along the beach where mostly nobody has gone before.  Beautiful indeed.

Today’s WOD:

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
“You miss 100% of the shots you never take” – Michael Jordan

Filed Under Workout of the Day Tagged With crossfit gainesville, Fight gone bad, gyms gainesville, health and fitness, helen got your gun, military training, tactical fitness training

Memorial Day Murph festivities are here

May 30, 2011 By aaron 1 Comment

Time to pay tribute to our Fallen Heroes...

It’s time to put our fitness to the test with a tribute to our Fallen Heroes.  Memorial Day Murph is a Charity workout that came from a Navy Seal Michael Murphy.  Having been awarded the Medal of Honor and a Navy Ship names after him, this is a fitting workout to help raise money for a good cause.

The workout takes places at 8:00am and will last until everyone is finished.  Good luck to all our athletes and a big thanks to all participants.

Afterwards, head out to LaVonne and Jon Rembert’s house in Alachua for some swimming and brunch.  Please let us know if you plan on heading out there.

Today’s WOD: Murph

1 mile run

100 Pull-ups

200 Pushups

300 Bodyweight Squats

1 mile run

“In the truest sense, freedom cannot be bestowed; it must be achieved.” – Franklin D. Roosevelt

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit murph, gyms gainesville, helen got your gun, memorial day murph, murph, tactical fitness training

Memorial Day Murph event info and an Oly lifting day

May 4, 2011 By aaron Leave a Comment

Memorial Day Charity event for our fallen heroes

It’s a great start to the week as many of our fellow Gator CrossFit athletes have been kicking some serious butt during the wod’s. 

 As promised, here is some information about our Charity Event for our fallen soldiers on May 30th.  We hope to see you there!

Memorial Day Murph Charity event

Today’s WOD:  Olympic Lifting day

Hang Power Cleans 5-5-5

Hang Squat Cleans 3-3-3

Full Squat Cleans 1-1-1

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”  -Michael Jordan

Filed Under Workout of the Day Tagged With crossfit gainesville, gyms gainesville, helen got your gun, memorial day murph, military training, Olympic lifting, tactical fitness training

Great job tackling Fran

April 19, 2011 By aaron Leave a Comment

Todd and Leslie after Fran under Fire... welcome to Gator CrossFit and TFT!

Just like those on Saturday, everyone that did Fran yesterday at Gator CrossFit took it down… she didn’t stand a chance.  That type of effort is why you constantly achieve and succeed with your fitness training.

As for the Paleo BBQ, we are planning to have one this upcoming Saturday evening but have realized that Easter is on Sunday.  Please let us know by Wednesday if you plan on attending.  If a majority of people are out of town, we will move the date to next Saturday evening.  Thanks!

Today’s WOD:

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” -John F. Kennedy

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, Fran, Fran under fire, gainesville target range, gyms gainesville, helen got your gun, military training, tactical fitness training

We Shot Fran down…

April 18, 2011 By aaron Leave a Comment

I won't be messing with Mandi anytime soon...


Or with any our TFT members that did Fran under Fire!

Another very successful GTR-Gator CrossFit under Fire workout. Fran under Fire was a test of will power, determination, fitness and gun skills all combined in one workout. We thank all those participants that made it out for this workout. All the TFT members that could not make it, you were definately missed. Friendly competition and comraderie is a big reason for your success with Shooting down Fran on Saturday. For those that have done Fran at Gator CrossFit, just imagine the intensity of Fran, the focus needed to push forward… now throw in a firearm and some running and you got a great workout.

Just another installment of the Tactical Fitness Training Program. We will post the video when ready. As for today’s workout, it’s time to test our improvement from this workout done just over 2 months ago… give it hell!

Today’s WOD: Fran
Complete 3 rounds for time
21-15-9
BB Thrusters (95, 65)
Pull-ups

Accessory work: S.L.B.R 2 x 6

“It was a high counsel that I once heard given to a young person, “Always do what you are afraid to do.” -
Ralph Waldo Emerson

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, Fran under fire, gainesville target range, gyms gainesville, helen got your gun, self defense classes, tactical fitness training
« Older Posts