Roaming WOD this weekend and BBQ

July 25, 2011 By aaron Leave a Comment

Tayler flying over Jessie during Partner lateral burpee jumps

It’s time to explore various parts of Gainesville with our Roaming WOD’s.  Each month, we will go to a different part of town to complete a challenging yet fun filled workout.  This upcoming Saturday, Hooverball will be the Roaming WOD of choice.  Combining medicine balls with a sand volleyball court, what you get is something that is exciting and tough.  This will take the place of our daily WOD at the gym.  Find our more information at the gym’s community board or us at the gym.

As for our Yoga, we will have our regular class at the location of our Roaming WOD… this is a great opportunity to combine nature and yoga in one session. 

We would also like to invite everyone over to our house later in the day for another Pot-luck Paleo BBQ.  The last one was a big success as everyone ate some delicious food while socializing with other Gator CrossFit members.  Please let Mandi know if you plan on attending and what you will be bringing.  Hope to see you there!

Today’s WOD:

DT

Five rounds for time

12 deadlifts (155, 105)

9 hang power cleans

6 push jerks

Accessory work: Side Planks

“Clear your mind of can’t.” -Samuel Johnson

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gyms gainesville, health and fitness, Olympic lifting, personal trainer, roaming wod

New Workout of the Month

July 6, 2011 By aaron Leave a Comment

Maury demonstrating good form during his presses

For the new people roaming around the gym, it’s time to introduce you to the Workout of the Month.  Formerly known as the Challenge of the Month, you will do this particular workout towards the beginning and the end of each month, give or take a few days.  As many of the workouts constantly change and never repeat, it’s nice to see and compare your efforts and training improvements for that given month’s time.  Enjoy as we tackle the newest Workout of the Month. 

This Month’s WOM:  Karabel

Complete 10 rounds for time

3 Power Snatches (135, 95)

15 Wall Ball (20, 14)

Accessory work: Alternating supermans 2 x 12

“Insanity: doing the same thing over and over again and expecting different results.” -Albert Einstein

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, group fitness classes, Olympic lifting, personal trainer, personal 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

Intra-gym CrossFit Open competition

March 18, 2011 By aaron 1 Comment

Davida and Marissa competing for the most weighted situps

For those of us that are registered for the CrossFit Open competition, we will be completing the first WOD both today and tomorrow when you come in. As for the rest of the gym, we will be doing a intra-gym competition for each of the WOD’s over the next 6 weeks to see who is the fittest Gator CrossFitter… we will post the workout as a WOD next Monday. For the rest of the WOD’s, they will occur in the gym on Wednesday as we will move our Olympic Lifting to every other Monday over the next 6 weeks. Let’s give it all you got as usual.

Today’s WOD:
For the competitors:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

For the rest:
Complete AMRAP in 10 minutes of:
5 HSPU
15 Pullups

Accessory: GHD Situps and Hip Extensions 2 x 10

“If you do not hope, you will not find what is beyond your hopes.” – St. Clement of Alexandra

Filed Under Workout of the Day Tagged With crossfit gainesville, Crossfit games, gyms gainesville, Olympic lifting, personal fitness trainer, personal trainer, personal training, tactical fitness training

Oly Day

March 9, 2011 By aaron Leave a Comment

Some of the crew that participated during the Gator CrossFit Under Fire in front of the Rogers Range

Time for another Olympic Lifting day at Gator CrossFit. Today we will put our focus on various forms of the clean. Focusing on the initial setup is of the upmost importance. Working our way from the feet being hip width apart, we engage our hamstrings by ensuring the shins staying vertical and the knees externally rotating. As we move up the body, push your hips back and create a natural lumbar curve with your upper back creating support. We get the rhomboids (muscles between the shoulder blades) working by breaking the bar in your hands by externally rotating the shoulders and arms. With your head in alignment with your body and not looking up, this is your initial setup. You will be on your way towards a great clean by following this body position. Have fun!

Today’s WOD:

Power Cleans 5-5-5 (75% of 1 rep max)
Hang Squat Clean 3-3-3 (80% of 1 rep max)
Squat Cleans 1-1-1

Accessory work: KB Oblique twists 3 x 20

“It is better to fall short of a high mark than to reach a low one.” – H. C. Payne

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

The importance of a good coach

February 21, 2011 By aaron Leave a Comment

Great coaching goes a long way towards reaching training goals...

All levels of competition, athletes and others that strive for success elicit the help of a professional coach.  From Pee-wee football to high school athletics all the way to Olympic sports, there are coaches that have an innate ability to get the best ability out of the athlete or client.  Teaching the proper mechanics and technique, pointing out imbalances/weaknesses, the ability to cue and correct the individual in a manner that is easy to understand, the positive and constructive motivation that fosters one to excel… these particular things are of the upmost importance.

There is a reason why people at the very highest level of their craft seek advice from coaches.  It’s because they work.  Now, it’s very important to choose the right coaches.  Not everyone is created equal.  Just because someone has a certification, some letters next to their names does not mean that they are right for you or will help you get the most out of your fitness program.  Take the time to seek out recommendations and referrals, ask for a free workout and compare to others.  It’s of the upmost importance to make a wise decision and choose a coach that knows how to help you achieve your fitness goals and has the understanding and knowledge of the human body.  I have seen numerous trainers and fitness professionals throughout the years train their clients with terrible form and technique but because they have a certification or work in a gym, the client assumes they know what they are doing.  This is how people get injured!

Ask some of our members and see for yourself how having a good coach makes all the difference in the world.  Train smart, choose wisely, achieve health!

Today’s WOD:

2 x 15 BB Bent over row –supine grip

Then

1-10, 10-1
Power Cleans (135, 95)
Burpees

Accessory work: S.L.B.R – 2 x 5 each side

Filed Under Workout of the Day Tagged With crossfit gainesville, gyms gainesville, health and fitness, Olympic lifting, personal trainer, personal training, tactical fitness training

Fantastic energy at Gator CrossFit

February 4, 2011 By aaron Leave a Comment

Group hollow rocks...

Whew, the gym had some serious energy last night at 6:00pm.  One of our busiest class times to date with our Gator Ramp beginner class working next to our Daily WOD group.  Great work by everyone.  It’s this type of environment that fosters great success and pushes each person to excel.

I believe we can match this energy with all that is going on at Gator Fitness and Training tomorrow.  Check out Saturday’s schedule below:

9:15-12:15 Marine Day with 30-40 of your finest young men and women

12:00-1:00pm – Gator Ramp Beginner class

1:00-2:00pm – Daily WOD group class

1:00 – 3:00pm – Beta Theta Pi fraternity

Today’s WOD:

Split Jerks 5-5-5

Rest 2 minutes

3 rounds for time

21-15-9

KB Swings (53, 35)

Box Jumps (24, 20)

Hanging knees to elbows

“Lack of activity destroys the good condition of every human being, while
movement and methodical physical exercise save it and preserve it.” -
Plato

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

Olympic Day

January 12, 2011 By aaron Leave a Comment

Kevin and Martin hanging out after a WOD...

Today, we will focus our attention on the Olympic Lifts.  With a complex lift such as the Power Clean, it takes a lot of moving parts to work in unison of one another.  With the initial setup similar to the deadlift, it’s important to sit your hips back while keeping your shins more vertical.  As you drive your heels through the ground, your 1st pull happens.  During this pull, your chest maintains a high position, shoulders externally rotated and arms staying straight with the bar along your body.  This is all in the hips with the momentum driving forward and up.

Once you clear the hips, your second pull occurs.  During this pull, the upward momentum of the bar and the up and back motion of your elbows causes the bar to rapidly increase speed.  Keep the shoulder blades retracted and your shoulders back to maintain good alignment.  Once this occurs, catch the bar into you front rack position while at the same time keeping your weight on the heels.

Sounds easy? Let’s lift…

Here is the WOD:

Power Cleans 3-3-3-3-3

Then:

AMRAP in 10 minutes of

5 Push Jerks (115, 85)

10 Ring Pushups

15 Walking Lunge Steps (alternate and count each step as a rep)

Accessory work:  50 Abmat Situps


“If you don’t do what’s best for your body, you’re the one who comes up on the short end.”  – Julius Erving

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

Tuesday WOD

December 21, 2010 By aaron Leave a Comment

Preping for a shot during the Tactical Rifle Class

 Here is the WOD:

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, endurance workouts, military training, Olympic lifting, personal trainer

Snatch of Death

December 20, 2010 By mandi 2 Comments

Christine in the middle of an AMRAP

Today we will have class at 8am and 6pm.  Tuesday and Wednesday we will have 9am and 6pm.  Get some good training in before Christmas.  We’ll see you there!

“Snatch of Death” 

Complete 5 rounds for time of

500m Row

15 Power Snatches (95/65)

CORE:  50 sit-ups and 25 Knees to elbows

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 crossfit gainesville, group fitness classes, high intensity training, military training, Olympic lifting
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