Free Nutrition Talk coming soon…

May 17, 2012 By aaron Leave a Comment

Italian Turkey meatballs with Cauliflower "Couscous"

Your body is a machine… what you fuel it with directly effects its ability to perform efficiently and at its highest potential.  On Saturday June 2nd at 10:30, come learn how to fuel your machine, your body.  Please confirm your attendance by Thursday May 31st via e-mail: Mandi@gatorcrossfit.com where you will also receive the notes to bring along with you.  See you there!

 

Today’s WOD:

Strength: Deadlifts 3 x 5

Complete 4 rounds of

1 lap run

15 KB swings

10 Hollow rocks

 

“You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.”  –Julia Child

 

Filed Under Workout of the Day Tagged With crossfit gainesville, group fitness classes, nutrition counseling, paleo diet, paleo nutrition, personal fitness trainer

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

James’s Joints Mobility Class this Thursday

February 14, 2011 By aaron Leave a Comment

James working on hip flexibility

As we continue to strive for ultimate health, there comes a need for alternative care for our bodies. We are pleased to offer our very first James’s Joints Mobility Class thursday night at 7:00pm. This class will be a great addition your training as it will allow your body to fully appreciate the potential it has. Sometimes we are limited by muscular restrictions and limited range of motion due to our joints and muscles. James will show you how to move your body in certain positions that will foster positive growth in tight and problematic areas.

You can sign up on mindbodyonline for the mobility class. We want to ensure a your success as a member of our Gator CrossFit program. There needs to be a good class size for it to run this thursday night so please sign up or notify Mandi or Aaron no later than Wednesday at 8:00pm.  This will count as a normal class.

As for all those love birds out there… we want to wish you a Happy Valentine’s Day.  Guys, treat your ladies right and make every day just like Valentine’s day for her.  It’s not about just one day!

Today’s WOD:
800m run repeats x 2 with 2 minutes rest between rounds

Skill Practice – Muscle Ups (complete 10 repetitions at your ability level)

3 rounds for time of
5 handstand push-ups – forehead must touch the ground and arms extended at top for rep to count
10 MB Squat Cleans (20, 14)
15 Situps – full extension at top of movement

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

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

Filthy Fifty

October 12, 2010 By aaron Leave a Comment

Debby working on her presses

If you didn’t look at yesterday’s blog post, take a look at the link to the race!  Please let us know if you are interested, we need to get our team together ASAP!  Thanks!

“Filthy Fifty”

50 Box Jump (24/20)
50 Jumping Pull Ups
50 KB Swings (1.5/1)
50Walking Lunge
50 KTE
50 Push Press (45)
50 Back Extensions
50 Wall Ball (20/14)
50Burpees
50 DUs

Skill: Hollow rocks (see video posted yesterday)

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, crossfit training, endurance workouts, gator crossfit, personal fitness trainer

Training while hot

June 15, 2010 By aaron Leave a Comment

Nick working hard on front squats during the CrossFit Affiliate competition

Boy, it sure is hot outside.  The trick to training while it’s so hot is to consume more than normal amounts of water.  Ideally, you should drink half your bodyweight in ounces per day.  Consume water throughout the day in moderation, not all at once right before you workout.    Eat a Paleo right diet throughout your day to give your body enough nutrients to push you past those heat lulls that come during such hot weather.  Ensuring proper nutrition with food and water intake will go a long way towards success in your training.  It is very important to also take water breaks throughout your training session as well as have proper food right after your workout.  Replenishing your body with good nutrition right after training will allow your body to sustain a proper balance and allow for a full recovery.  These summer months can be the best months of the year in terms of fitness, use them to your advantage.  By training in the heat once the cooler months come along the added benefit of working thru the heat will make you that much of a stronger athlete.

Here is the WOD:

Deadlifts 5-5-5-5-5

Push Jerks 3-3-3-3-3

100 pushups for time

Accessory work: Low abdominal partner throw downs 3 x 10 (multi-directional)

Filed Under Workout of the Day Tagged With crossfit training, fitness programs, group fitness training, military training, personal fitness trainer, strength training, weight training

Weekend/Memorial Day Schedule Change and BBQ

May 28, 2010 By aaron 1 Comment

                                                                                                               

Give everyone on our Gator CrossFit Affiliate team a big shout out, they are competing in the CrossFit Affiliate Competition today – sunday, the best of luck to everyone…

Note for the group class schedule for this weekend, since a large group of us are out of town and everyone that is qualified to teach the classes will be in Jax this weekend, all our classes are canceled except for the Olympic lifting class on Sunday.  For more detailed info, please check the mindbodyonline scheduler. 

As for our schedule for Memorial day on Monday, we will have our normal 6:15am class followed by a 10:00am class.  Matt Nations is inviting everyone over to his house at 5:00 later in the day on Monday for a BBQ, there will be no late class.  Please let us know if you will be able to attend the workouts on Monday at those times and if you are coming to the BBQ.  Directions will be made available to those wanting to come.  Mandi will be emailing everyone this morning for a reminder about this weekend and Memorial day… thanks!

Here is the WOD:

Complete for time

400m run

2x Walking lunge w/KB (53, 35)

25 KB Swings (same weight)

30 Burpees

20 Pullups (Deadhang, no kipping)

50 Box Jumps (20)

35 ABmat situps

400m run

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

Great job Martin

May 6, 2010 By aaron 3 Comments

Martin after Fran yesterday, great job!

Since May 4th of last year, Martin has been pushing the pace and striving to better himself each and everytime he trains at Gator CrossFit.  Granted, not all of it was pretty but time after time he has given it his all.  See, Martin’s first workout with us happened to be Fran, go figure he still signed up… we knew at that point we had a good one.  As a one year target and anniversary for himself, he requested to do Fran yesterday.  There were numerous times throughout the last year where Fran was the workout and everytime he improved his time.  Check this out:

May 4th, 2009 (11:31)

October 22nd (7:09)

January 6th (4:54)

May 5th (3:10) 

See, with a little hard work and dedication, the improvements are substantial and very rewarding.  Keep up the great work Martin!

Here is the WOD: 

Push Jerks 3-3-3-3-3-3-3

Accessory work:

Tabata row x 8

Prone Cobras 3 x 10

Filed Under Workout of the Day Tagged With crossfit, exercises, fitness exercise, fitness trainer, group fitness training, personal fitness trainer, personal trainer

Uh oh, here she Comes…

May 5, 2010 By aaron 4 Comments

Everyone’s favorite, Fran… one of the most intense and dyspised workouts we do at Gator CrossFit.  Funny thing though, it brings out the best in people.  When you talk with someone who has done CrossFit before, one of the first things they will ask you, “What is your Fran time?”, it’s just one of those workouts that speaks for itself.

Give it your best shot and set a new PR this time around…

Here is the WOD: Fran

Complete 3 rounds for time of

21-15-9

BB Thrusters (95, 65)

Pullups

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

Holiday Challenge of the Month

December 4, 2009 By Aaron Palmer 1 Comment

Dec 047 

Another month, another Challenge of the Month.  I know there will be a lot of travel over the holidays, we hope most of you that will be away from Gainesville can get to a gym and test yourself with this challenge.  Do your best and give it a great effort.  Don't mind the holiday parties and the colder weather by the end of the month… that is what training is all about.  The last few Challenges have been awesome, keep up the determination.

Here is the WOD: Nancy

5 rounds for time of

400m run

15 Overhead Squats (95, 65)

 

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gainesville, gator crossfit, group exercise classes, group fitness classes, personal fitness trainer, personal trainer, personal training