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

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

Max Reps

July 15, 2011 By aaron Leave a Comment

Son carrying dad during partner wheel barrel walks...

It’s that time again, Gator CrossFit under Fire revs back up as a group of us tackle the rigors of CrossFit and shooting while stressed.  Ah, the perils of learning how to protect yourself from harms way.

There will be no yoga tomorrow.

Today’s WOD: Max Reps

Complete as many reps as possible, unbroken of

Deadlifts (men start at 135, women at 65lb, increase 20lbs each cycle for 3 sets)

Pushups – max reps unbroken until failure, continue to ring pushups then to handstand pushups

Rest 1 minute in between sets

Max meters on row for 3 minutes

“Just do it.” – Nike

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

Keep it up

May 27, 2011 By aaron Leave a Comment

Taylor taking a much needed breather during Gun Fight Gone Bad

Let’s keep this train moving as we have had another great week at Gator CrossFit.  We see a lot of people moving in the right direction with attainment of numerous Health and Fitness goals.  Stay focuses and committed… keep it up!

Today’s WOD:

Complete 4 rounds of

1 Figure Eight BB Overhead walk (135, 95) – 25 feet

8 Single Arm KB Swings each arm (53, 35)

12 Box Jumps (30, 24)

“Money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied.” – Charles Caleb Colton
Filed Under Workout of the Day Tagged With crossfit gainesville, Fight gone bad, gainesville target range, gyms gainesville, self defense classes, tactical fitness training

Learn to protect yourself

May 24, 2011 By aaron Leave a Comment

Christine learning how to fight off a bigger man during the Intro to Unarmed Self Defense class...

This past Saturday, we had another installment of our Intro to Unarmed Self Defense class.  With the hands-on teaching by two SWAT Officers, the participants learned techniques that will help them in the event of an attack.   We can’t stress enough the importance of learning how to protect yourself.  We hope to never use any of these techniques but learning the foundations, practicing the technique and gaining confidence will help.  The next Intro to Unarmed Self Defense class will take place in July.  Please look out for the schedule under the event section of the website to the right. 

Today’s WOD:

Complete 4 rounds for time

15 Chest to bar pullups

25 Pushups

2x Walking lunges (gym length) holding 45lb plate in arms

Accessory work: Supermans 3 x 10

“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 boot camp, crossfit gainesville, gainesville target range, group fitness classes, gyms gainesville, personal trainer, personal training, self defense classes, tactical fitness training

It’s time for “Gun” Fight Gone Bad tomorrow!

May 20, 2011 By aaron Leave a Comment

Mandi at last month's Gator CrossFit under Fire workout

As many of you know by now, we have been engaging in some serious training at our facility with the Gator CrossFit under Fire workouts.  This month, we take the well-known Fight Gone Bad CrossFit workout and add a twist to it… as we are adding a Firearm to the end of each round and calling it “Gun” Fight Gone Bad. 

We know the environemnt normally during a Fight Gone Bad workout is off the charts, I think this may top the cake.  These workouts will be taking place across the street at the Gainesville Target Range from 9:00am – 11:30am.  If anybody that wants to come watch and cheer on your fellow Gator CrossFit members, come on by.

As for our Saturday Yoga class at 9:00, that will be canceled due to Mandi’s participation with the Gator CrossFit under Fire workout.  There will be a regularly scheduled group class at 10:00am at the gym.  Hope everyone can maek it in as you will be doing Fight Gone Bad as well.

Today’s WOD:

Weighted Pull-ups  4-4-2-2-1-1

Complete 3 rounds for time

21-15-9

Ring Dips

MB Cleans

Knees to Elbows

“No rest is worth anything except the rest that is earned.” – JeanPaul

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, Fight gone bad, firearms training, helen get your gun, military training, self defense classes, stress shooting, tactical fitness training

Intro to Unarmed Self Defense this Saturday

May 17, 2011 By aaron Leave a Comment

Mandi putting one on the nose during the Intro to Unarmed Self Defense class

Another installement of our Intro to Unarmed Self Defense class resumes this upcoming Saturday.  This is a great opportunity to learn how to protect yourself in case somebody tries to attack you.  For more information on this upcoming class, please visit the event page to the right.  We have only a few spots left so if you are interested, please email Aaron at aaron@gatorcrossfit.com a.s.a.p.  Thanks!

Today’s WOD:

3 Rope Acents

2 x 800m run (2 minute rest in between)

Then:

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Accessory: Reverse Crunches 3 x 8

“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, gainesville target range, gyms gainesville, health and fitness, military training, self defense classes, tactical defense, tactical fitness training

Train for REAL LIFE

April 25, 2011 By aaron Leave a Comment

Real Life training starts with a program that prepares you for EXACTLY that… your everyday life.   Tactical Fitness Training focuses on the exact demands that you may need sometime in your life.   We hope this never comes into play but the truth of the matter is, there are enough situations in your life where you may feel threatened.  We feel it’s better to have the knowledge and confidence to protect yourself versus not having the knowledge and needing to use it.  We urge you to take a look into our Tactical Fitness Training program, with this being the ONLY program of it’s kind in this area and around the United States that is open to Civilians, this is your chance.  Take note of our next two important dates for May.

Intro to Unarmed Self Defense – May 21st from 3-6pm

Gator CrossFit under Fire workout – May 21st from 9am – 12pm

If you desire to take part in our Self Defense class, please sign up by following the link above or email Aaron at aaron@gatorcrossfit.com.  If these One-of-a-kind Gator CrossFit under Fire workouts intrigue you, you must complete our Gator Ramp program and our TFT Firearms Proficiency class to take part.  Inquire by emailing Aaron as well.

Today’s WOD:

Run 1 mile

5 minutes Warmup for Squat Cleans

Squat Cleans 5-5-5-5-5

Accessory work: MB Woodchops 3 x 8

“It’s better to have the knowledge and never have to use it versus not having the knowledge and needing to use it.” – Aaron Palmer

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, firearms training, gainesville target range, gyms gainesville, helen get your gun, military training, self defense classes, 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

What’s your definition of success?

March 29, 2011 By aaron 1 Comment

Jessie working hard on towel pullups...

Let’s put our focus on what the defintion of Success is: an event that accomplishes its intended purpose; an attainment that is successful; a state of prosperity or fame; achiever: a person with a record of successes. With these listed definitions, I would be interested to know how you define what Success means to you? I look at it as achieving a certain accomplishment that stems from a particular goal. I also look at success as conquering failure and accomplishing a task with a positive ending after repetitive failures from the given effort. Just like when I have a goal of doing a 200lb clean but I fail time and time again only to work hard and reach this goal… thus success has been reached. This can be looked at through your training. There are times when you fail but just get back up and try again… sometimes to fail again but ultimately, Success is attained!

What is your definition of success? Is it doing a bodyweight pullup for the first time? Reaching a new PR on a run or lift? Perhaps you have lost 20lbs and that is your success? It can be anything either fitness related or not… but it’s specific to you and what you believe.

So, let us know what your definition of success is and how it relates to you!

Today’s WOD:
Pullups 3-3-3-3-3

Then
,
Complete Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

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