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

Roaming WOD tomorrow

August 26, 2011 By aaron Leave a Comment

Off-road running is challenging but fun

Tomorrow morning, Gator CrossFit takes on San Felasco running trails with a 5k.  Come test your CrossFit training in a different terrain, see how your endurance holds up as well as you tackle rugged terrain.  You come day in and day out into the gym, working hard to perfect your craft with various gymnastic, weight lifting and cardio exercises, it’s time to see how it all translates.

Be there at 10:00am sharp.  The workout is free for Gator CrossFit members but parking is not.  Bring $4 per car to park.  A good pair of off-road trail shoes or cross trainers are recommended.   We will have a cooler full of water for the end of the workout.

There will be no Yoga or any group class held at the gym tomorrow morning.  Thanks!

Today’s WOD:

Behind the neck Split Jerks 3 x 5

Then:

Complete AMRAP in 3 minutes, rest 1 minute in between rounds for 3 total rounds

5 Ring Dips – strict

6 Pistols

5 Burpees

Accessory work: Mobility x 10 minutes

“Just do it” – Nike

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, gyms gainesville, health and fitness, military training, sports specific training

Fitness Challenge: Day 1 CrossFit Total

January 24, 2011 By mandi Leave a Comment

Welcome to Gator CrossFit, Beta Theta Pi!

Today is the beginning of our 60 day fitness challenge. If you haven’t signed up for it yet, it’s not too late! We are accepting new particpants until Saturday. There is a $10 buy in and the winners will win the pot! We will share the point system with you this week at the group classes. Improve your fitness and your health! This challenge is all about sticking to a fitness and nutrition routine to obtain optimum results and making tremendous improvements in your CrossFitting!

Here is the WOD:

Crossfit total
Back Squat 1 rep max
Shoulder press 1 get rep max
Deadlift 1 rep max

Warm up with 2 sets of 5, 2 sets of 3. You get 3 attempts at each 1 rep max.

Many of life’s failures are people who did not realize how close they
were to success when they gave up. – Thomas Edison

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

Thanks Special Forces!

December 17, 2010 By aaron Leave a Comment

Mandi and I had a great time as spectators to the Tactical Rifle class at the Gainesville Target Range by Alan Gray Training.  Thanks for welcoming us!  Fitness plays big part of your performance in special tactics.  Please visit this link on our Tactical Fitness and Training Program to see how Gator CrossFit and Gainesville Target Range are combining forces to make you the BEST in your field.

Here is the WOD:

2 rounds.  30 sec at each station with 20 seconds to rotate.

KB swings (1.5 pood/1 pood)

Burpees

DU’s

Push Press (95/65)

Ring Dips

Knees to Elbows

Rope Climb

Filed Under Workout of the Day Tagged With crossfit gainesville, fitness programs, military training, personal training, sports specific training, tactical fitness training

Weighted Pull-ups and 8min AMRAP

December 7, 2010 By mandi Leave a Comment

Carrying barbells in the rain...

This week is friggin’ cold.  Don’t wake up in the morning and hit the snooze button; get your butt up and train.  Don’t stay home all bundled up and warm; come train in the cold!  Dress warm, wear moisture wicking fabrick, as cotton will stay wet and you will be colder wearing sweaty clothes. 
Weighted Pull Ups
3-3-3
 
If you use bands try and use less or no bands.
 
8 min. AMRAP
 
8 Deadlift (185/105)\
50m Sprint (length of parking lot)
50m Sprint
 
CORE:  Hollow rock holds, as needed
“As I see it, every day you do one of two things:
build health or produce disease in yourself.”   --Adelle Davis

 

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, gainesville, group fitness classes, gyms, personal training, sports specific training

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

Run, sit-ups, swings

December 1, 2010 By mandi Leave a Comment

Sit-ups at 6am

Don’t forget about the Gator CrossFit Running Seminar this Saturday at 10am!  You learned how to run properly, now learn how to program it into your workouts and how to eat before and after. 

Here is the WOD:

800m Run
75 Sit Ups
75 KB Swings (1.5/1)
400m Run
50 Sit Ups
50 KB Swings
200m Run
25 Sit Ups
25 KB Swings

Skill Practice: Squat Snatch

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”  ~Doug Larson

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, group fitness training, personal trainer, sports specific training, womens fitness

Monday WOD

November 29, 2010 By aaron Leave a Comment

Josh on the rope

Hope you all had a great holiday weekend and that you’re ready to hit the WOD’s hard during this holiday season.  Here is a great start:

AMRAP in 16 minutes of:

3 Power Snatches (95, 65)

3 Overhead Squats (95, 65)

15 Box Jumps (20 inch)

15 Situps

CORE:

3 x 15 GHD Hip Extensions

Box Jump Video here

” Failure is no word. Either you are the best or you will be soon.” –Varun Arora

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness exercise, personal training, sports specific training

“Elizabeth”

November 17, 2010 By aaron 1 Comment

Marissa in mid air.

As we approach the holiday season, I want you all to remember all of the hard work and dedication you have put forth this year.  Don’t fall off the wagon during this month and a half long feast!  Continue to workout; continue to eat well 80% of the time.  Over the holidays, we will be posting WODs for you to do while traveling that require no or little equipment.  Click on the articles below for more information…

5 Exercise Routines to keep you in shape during the holidays

5 Tips on how to NOT gain weight over the holiday season

Here is the WOD:

“Elizabeth”

21-15-9

Squat Cleans (135, 95)

Ring Dips

Accessory:

OH squat progression

“Be miserable.  Or motivate yourself.  Whatever has to be done, it’s always your choice.” –Wayne Dyer, motivational speaker and best selling author.

Filed Under Workout of the Day Tagged With crossfit gainesville, fitness programs, group fitness classes, gyms gainesville, personal trainer, sports specific training

Happy Monday

November 15, 2010 By aaron 3 Comments

The athletes of the running seminar showing off their "figure four"

Thanks to everyone that came to our first Gator CrossFit Running Seminar.  Give Matt a round of applause for putting together an informative and exciting seminar.  The second phase of this seminar is Saturday December 4th at 10am where Matt will cover programming and nutrition- the heart of your CrossFit Endurance success. 

Here is the WOD:

Max reps dead hang pull-ups for 3 rounds.  Rest as needed in between rounds.

Deadlift

3 reps at 55% of 1 rep max

3 reps at 65%

3 reps at 75%

3 reps at 85%

3 reps at 95%

CORE:

Wall Angels as needed

“If you’ve given the greatest effort that you can expect of yourself, you always get what you deserve.” — Rutgers coach C. Vivian Stringer, the first coach in women’s or men’s college basketball to lead three different programs to the Final Four

Filed Under Workout of the Day Tagged With crossfit gainesville, endurance workouts, group fitness training, sports specific training, strength training, weight training
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