strength training — Gator CrossFit

Congratulations Paleo Challenge Winners

October 31, 2011 By aaron Leave a Comment

Paleo Challenge participants at Boca Fiesta this past Friday night

We know how much hard work goes into your training here at Gator CrossFit. With all that hard work, it’s no wonder why you are achieving success in reaching those health and fitness goals. Though consistency and hard work is important, you would not be on the right path without your Paleo nutrition.

That being said, we want to offer a big Congratulations to our recent Paleo Challenge winners over the past 30 days…

Male: Vince Imperi

Female: It was a tie – Michele Shank, Tiffany Klein

Each person complete a strict 3o days (maybe a cheat here or there) and had significant improvements in their fitness markers. Great job by everyone that competed as the hope is that you are establishing proper foundations in your nutrition that it’s now more of a lifestyle than anything else. Keep up that great work.

Today’s WOD:

Deadlifts – find your 5 rep max

Complete 5 rounds for time

5 Overhead Squats (65% of your 1 rep max)

15 Pullups

“Part of growing up is finding what truly inspires you” – Unknown

Filed Under Workout of the Day Tagged With crossfit gainesville, Crossfit games, crossfit training, group fitness classes, gyms gainesville, health and fitness, paleo challenge, paleo diet, paleo nutrition, strength training, weight loss programs

Make 2-3 of your goals a Strength goal

October 11, 2011 By aaron Leave a Comment

Mindy, prepping for a heavy shoulder press during the last strength phase

As we have enjoyed our small break from strength training and have focused on mobility and flexibility, it’s about time to prepare again for some strength gains. Take the next few days to write your goals down for the remaining part of the year. Make at least 2 of them as a strength goal on any particular lifts. Come Friday, lets get it on…

Today’s WOD:

Skill practice: Muscle up practice

Complete 5 rounds

10 Walking Barbell Lunges – 35%-40% of 1 RM Squat
3 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 3 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest as needed in between rounds

Accessory work: Low abdominal complex 2 x 2 min

Filed Under Workout of the Day Tagged With crossfit, crossfit gainesville, personal trainer, personal training, strength training, weight training

Sign up for the Gator CrossFit Games

September 28, 2011 By aaron Leave a Comment

Some hard working men...

As we continue on with our prep work for the Inagural Gator CrossFit Games, it’s time to face the music and put your name on the dotted line. Sign up sheets are in the office as of last night for this event. We expect a great turnout and space is limited so don’t delay on committing to test your true fitness against your peers. We have beginner, intermediate and advanced levels with a Grand Prize being awarded along with a handful of other prizes along the way. It’s going to be a blast!

Today’s WOD:

Deadlifts 1-1-1

Then:

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

“Just do it” – Nike

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, Crossfit games, gyms gainesville, health and fitness, personal trainer, personal training, strength training

Paleo Challenge athletes… go get em!

September 27, 2011 By aaron 1 Comment

Sometimes the rules are meant to be broken... just not during this Paleo Challenge!

Another great day yesterday at Gator CrossFit as several of your fellow athletes took to their markers to see how they will fare over the next 4 weeks of the Paleo Challenge. Being a great example to what it truly means to become healthy from the inside out, these athletes are giving up on many of the yummy little things we enjoy in our lives. Let’s applaud these members on their journey towards ultimate health and fitness.

Today’s WOD:

Complete 5 rounds for time

3 Presses – go as heavy as possible any way overhead

6 Step ups – use the weight from the presses

100m BB walk with weight on back

Rest 5 minutes

500m row

“So easy, a Caveman can do it” – Geico

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, gainesville crossfit, group fitness classes, paleo challenge, paleo diet, strength training

Get your membership cards for discounts at local community partners

September 26, 2011 By aaron Leave a Comment

Leslie working on her running form with Mandi

With the various local businesses at our disposal that supplies each one of us with the tools necessary for success, it is important to have a knowledgeable and trustworthy community partner that will allow you to improve upon your training regimen. Gator CrossFit membership cards will allow you to go to various local businesses that are part of our community partnership, just like Fit 2 Run. Just present these membership cards to any of the listed businesses and get an exclusive discount just for being a member of Gator CrossFit. These cards will be available come this Friday.

That being said, Gator CrossFit has come into a Community Partnership with Fit 2 Run Fitness and Running store in the Oaks Mall. Mandi and I went to this new location this past Friday, had our gait analyzed by Shane, the manager of Fit 2 Run, and got fitted for shoes that were specific to our needs based off their testing.

We know that finding the proper shoes are important as everything we do revolves around having proper gait (how your walking and running mechanics are). Minimizing your stress on your kinetic chain, which is essentially from your foot all the way up through you hips and up through the rest of your body, is extremely important. See, everything is connected, from head to toe. If your foot strike is off due to improper gait, finding the right shoe can help alleviate that problem. Therefore, fixing the foot strike will have an impact on your knees, hips, back, shoulders, neck… you get the point.

So, this is your exclusive opportunity to get this services for FREE at Fit 2 Run. As a member of Gator CrossFit, you get their Club membership free of charge. Plus an additional discount of 10% off the club price, you can save big.

Check out our Community Partner page that shows the various local businesses we are in partnership with. We will continually add to this list of local businesses as a way to help you get the most out of your training and fitness. Just another benefit to training at Gator CrossFit.

Today’s WOD:

Front Squats 3 x 5

Max Rep kipping pullups – unbroken

2oom repeats (rest 1 minute in between rounds)

GHD situps 3 x 8-12

“You live longer once you realize that any time spent being unhappy is wasted.” -Ruth E. Renkl

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, gainesville crossfit, group fitness classes, strength training

It’s time for another Gator CrossFit under Fire workout

September 16, 2011 By aaron Leave a Comment

: Sandy working on his shot during the last Gator CrossFit under Fire workout in August

It’s time for another go around with combining high intensity CrossFit workouts with trying to hit a target. Increased heart rate and fatigued arms is nothing new to athletes of Gator CrossFit, it’s a whole different ballgame when you put a firearm in your hand and are required to stay calm, cool and collected. As many of you know, this is the ONLY CrossFit gym in the country that has this type of workout offered to Civilians not in the military. For more information, please visit our Gator CrossFit under Fire page. Let’s get it on…

Today’s WOD:

Power Cleans 5 x 1

Then:

Complete 3 rounds of

250m row

10 Burpees

2 Muscle Ups

“You can rest when you are done” – Aaron Palmer

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

‘Meat & Greet’ next Saturday 9/24

September 15, 2011 By aaron Leave a Comment

Salads can be a lot of fun!

If you missed our last ‘Meat & Greet’ the next one is right around the corner! Here is your chance to meet the athletes whose names you see on the board who come at a completely different time than you. It will be hosted at the Palmer household next saturday 9/24 at 6pm, Pot-luck style. Show off your culinary skills, Paleo Style. Have a favorite Paleo recipe? Share it! Keep the food ”Paleo Clean,” and lets take a break and have a beer or a glass of wine! Paleo desserts also welcomed! Bring your significant other, sons & daughters- we would love to meet them! Please confirm with Mandi that you are attending and what you would like to bring! We look forward to it, hope you do!

A note on the Paleo Challenge:

The Paleo Challenge will begin 9/26 for 30 days. This is a challenge that is WORTH it. Yes, it will suck. I am going to miss my dark chocolate and my california red blends, but I know I will be a better athlete and have a better body composition because of it. Are you in?? Yes… YOU… ARE… IN!!!! Before we begin, I will do a Paleo Seminar/Nutrition Q&A on the 25th. How does 12pm sound? Until then, go through the nutrition info on the website and get some more info. E-mail me with any questions Mandi@gatorcrossfit.com.

Today’s WOD: Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Accessory work: Tabata Hollow Holds

“Not at all contract friend along with the men that is not improved than you.” - Confucius

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gyms gainesville, health and fitness, paleo challenge, paleo diet, strength training, weight loss programs

Power Cleans

September 9, 2011 By aaron Leave a Comment

Family hand stands

It’s time for some Power Cleans… set a new PR today will ya!

As for this weekends schedule, there will be yoga tomorrow morning at 9:00am. Following will be the daily group wod and then our Special Event, a nutrition seminar with Al Rosas. There will be no open gym tomorrow.

Sunday, Open gym will be held from 11:00am – 12:30pm.

Today’s WOD:

Power Cleans 5 x 3 – set new PR

Gymnastic practice – coaches choice with remaining time

“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi

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

Make 2-3 of your goals a Strength goal

Sign up for the Gator CrossFit Games

It’s time for another Gator CrossFit under Fire workout

‘Meat & Greet’ next Saturday 9/24

Power Cleans

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