Countdown to Paleo Challenge: 4 Days

September 22, 2011 By mandi Leave a Comment

Paleo Meals do NOT have to be borring!

The Meat & Greet Potluck is our ”last hurrah” before buckeling down and getting serious for 30 straight days of a strict paleo lifestyle. Why do we do it? Because on the greener side of the fence, we will be leaner, stronger and an overall metabolic machine. Aaron and I are with you 110% on this… no wine, no cheesecake and no dark chocolate! Ugh!! The agony! Because this is a challenge, there will be a male winner and a female winner. Here is how the 30 days is going down…

Rules for the Paleo Challenge (Click link for a Complete Rules and Dietary Guidelines):

1) You must follow the Paleo Dietary Guidelines (Click here) for this challenge.
2) You must take a before and after photo within a few days of beginning and ending the challenge BEFORE your daily WOD (we will take this photo).
3) You must complete the performance measures: 1 mile run for time, 1RM of either back squat or deadlift, and number of unbroken pull-ups (however you do them now, just be consistent).
4) There is a $10 entry fee.
5) IF you decide to cheat, which I hope you don’t, there are consequences. For every one item, you owe the “Paleo Pot” $1; for every meal, you owe the Pot $5; if you have an absolute crap-day (this should not happen!) you owe the Pot $20. Avoid having to pay by sticking to it!!! This is based on the honors system, as this is a friendly competition.
6) Winners will be determined by physical changes made in before and after photos, adherence to the dietary rules and performance improvements in the mile run, 1RM strength lift and pull-ups. Participants in the challenge are the voters. Not a participant, not a voter. Winners split the Paleo Pot 50/50 and receive the recognition for winning the Paleo Challenge!

Here is the information you need for this challenge:
#1. The “Rules and Dietary Guidelines” I have spelled out.
#2. Explore the nutrition pages of our website and yes, even the links.
#3. Attend the Paleo Q & A on Sunday Sept. 25 at 12pm at the gym. This will answer your questions all about the Paleo Diet and how/what/when to eat during the Paleo Challenge directed by your questions.

I am not leaving you in the dark one bit. If you need more in addition to the 3 things above, I am available to meet with you in a 1-on-1 setting, it just won’t be free However, unlimited e-mailing and texting is Free

To enter the Paleo Challenge, give your $10 entry fee to Mandi for the Paleo Pot.

Here is the WOD:

Skill Practice: Snatches

Complete 4 rounds for time

Run 400m

10 BB Thrusters (95, 65)

15 Hanging ring rows

Accessory work: Reverse crunches 3 x 10

The most glorious moments in your life are not the so-called days of success, but rather those days when out of dejection and despair you feel rise in you a challenge to life, and the promise of future accomplishments.
Gustave Flaubert

Filed Under Workout of the Day Tagged With crossfit gainesville, group fitness classes, health and fitness, high intensity training, paleo challenge, paleo diet

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

Carbohydrates Post WOD

July 6, 2011 By mandi Leave a Comment

I’ve been really into turing up the heat in my culinary creations lately. Jerk Chicken with mango salsa and plantains (above) I had to make twice to get it right. I have no photo of the second trial that came out way better. I even tried my hand at sweet plantains, which are very ripe black plantains that look disgusting on the outside, but when you slice ‘em up and cook ‘em are AMAZING. Now, plantains technically are Paleo, but they are still a starch, especially when they are sweet/black. This is not something you want to eat often, in fact it is a splurge due to the high starch and sugar content which leads to the high insulin surge afterward. It is best to eat dense carbs post WOD, especially to replenish your glucose burned during the work. When trying to lean up and lose weight, the carbohydrate sources should be non-starchy vegetables where sweet potatoes and plantains are eaten for a treat. It all depends on your goals… if you are trying to bulk up eat eat EAT. You still want a good balance of protein, fat, and carbs, you just need to eat more of it, especially protein: You are what you eat. Remember, when splurging make it at home! Don’t go out for it…

If you didn’t do Karabel yesterday, do it today as it is the WOM (workout of the month) and will be repeated at the beginning of August.

If you did do Karabel, here is your WOD:

For time:

1000m Row

1000m Run

1000m Row

1000m Run

Core: Stability ball pikes 8×3

You are what you eat- if you don’t eat meat, you won’t have any muscle on your body. On another note, too many carbs consumed that don’t get burned as energy is stored in/on the body. -Mandi Palmer

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, endurance workouts, high intensity training, paleo diet

So much fun…

March 7, 2011 By aaron Leave a Comment

Taylor working to shoot while stressed during the Gator CrossFit Under Fire workout

What a great day we had at Gator CrossFit this past Saturday at the very first Gator CrossFit Under Fire Workout as everyone had a blast. Combine heart pumping exercises at Gator CrossFit, running and shooting at Gainesville Target Range, it was a sight to behold. From our seasoned members with years of experience, beginners, Gainesville Police Officers and future Marines, the energy and competitive juices were flowing.

As we continue to grow our Tactical Fitness and Training Program, you will have the opportunity to participate in these workouts. Look at it this way, if you are a runner, you train for a race every so often. It’s the same thing here. You train at Gator CrossFit to improve your fitness and practice your shot at Gainesville Target Range to improve your ability to shoot straight. Once a month, you compete and work on improving everything in one event… this is your race!

These workouts will grow significantly in popularity as we are the ONLY CrossFit affiliate around that has this type of program and workout. Take advantage of learning how to protect yourself and get started today. We will be posting some video and pictures here shortly…Thanks to all the participants, spectators and all the help for making this come alive!

Today’s WOD:

4 rounds for time of

15 Deadlifts (135, 95)

5 Handstand Pushups

10 Burpee Pull-ups

Accessory work: Prone Cobras 2 x 12

“It is exercise alone that supports the spirits, and keeps the mind in vigor.” – Cicero

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gainesville target range, gyms gainesville, helen got your gun, high intensity training, military training, tactical fitness training

Gator CrossFit Under Fire series

February 28, 2011 By aaron Leave a Comment

Gator CrossFit under Fire this saturday

This upcoming Saturday, we are starting our Monthly Gator CrossFit Under Fire workout series. These workouts will be a One of a Kind workout and as far as we know, we are the ONLY CrossFit Affiliate that can host this type of workout to the Civilian community. The first workout is by invite only. We have several Gator CrossFit members that will be participating in this workout. We will be sure to post pictures and feedback next monday. We are very excited and believe these workouts will bring some great energy to Gator CrossFit, not to mention a lot of notoriety both locally, around Florida and eventually throughout the US. We will hosting the Gator CrossFit Under Fire series the 1st saturday of every month. For more information, please visit the Gator CrossFit Under Fire webpage. These are open to all Law Enforcement, Military and Civilians.

Today’s WOD:

Skill Practice: Muscle Up

Front Squats 5-5-5 (75% of 1 rep max)

Then:

AMRAP in 10 minutes of

3 Handstand push ups

6 Jumping Squats

9 Russian KB Swings (70, 53)

“The thing always happens that you really believe in; and the belief in a thing makes it happen.” – Frank Loyd Wright

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, crossfit training, high intensity training, military training, tactical fitness training

Challenge WOD #3… say hello to Fran!

January 29, 2011 By aaron Leave a Comment

My little nephew Brendan keeping up with the big boys

Today is our third workout of the Fitness Challenge and is probably one of the most intense CrossFit workouts… Fran! It’s just like a red lined sprint, you give everything you got and push as hard as possible to finish. With the energy provided by other participants of the group, this is a great environment. Don’t let the workout fool you, yes, just two exercises can be a grueling test of mental and physical fortitude… Come ready to work and Conquer this workout they call Fran.

Here is the WOD:
3 rounds for time of
21-15-9
BB Thrusters (95, 65)
Pullups

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

Congratulations, Marissa! You are Gator CrossFit’s December Athlete of the Month!

December 6, 2010 By aaron Leave a Comment

Marissa, December Athlete of the Month!

Since Marissa has joined she has made tremendous gaines. Even though she has a natural athleticism that makes her successful in the WOD’s, it is her determination and fortitude that will allow her to surpass her goals. Keep at it, Marissa and we know you will become unbeatable on the tennis court!

Here is the WOD:

7 rounds for time

7 Back Squats (225/135)

7 HSPU

rest

400m run or 500m row for time (all new PR’s today)

CORE:

GHD sit-ups 2×15 and GHD back extensions 2×15

“All good things are difficult to achieve; and bad things are very easy to get.” –Morarji Desai

Filed Under Workout of the Day Tagged With crossfit gainesville, fitness programs, gainesville gyms, high intensity training, personal training, sports specific training

Carbohydrates Post WOD

So much fun…

Gator CrossFit Under Fire series

Challenge WOD #3… say hello to Fran!

Congratulations, Marissa! You are Gator CrossFit’s December Athlete of the Month!

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Rules for the Paleo Challenge (Click link for a Complete Rules and Dietary Guidelines):

To enter the Paleo Challenge, give your $10 entry fee to Mandi for the Paleo Pot.

August is Gator CrossFit Client Appreciation Month

“Those who do not find time for exercise will have to find time for illness.”

- Earl of Derby

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