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

What a day this is going to be…

February 5, 2011 By aaron Leave a Comment

Fran sure was a challenge last saturday...

Sometimes there are days when so much activity and energy are packed into one central location… that day is today.  If you want action, hard work and tons of energy, come by at anytime throughout the day and check out all that is going on.  Our future military at its best will be on display first thing in the morning followed by our Gator Ramp, Daily Group WOD and Beta Theta Pi fraternity.  There will be no shortage of motivating workouts and heart pumping action.   We should be having of upwards of 100 people coming through our doors today.  This is what Gator CrossFit is all about!

Today’s WOD:

Marine Day

All Marines will be broken up into teams for each workout

Workout #1: Max reps pushups/Rope Climb

Workout #2: Burpee/tire flip/jump thru AMRAP (weather dependant)

Workout #3: Team Thruster/Pullups/Run WOD

Daily WOD:

Weather Dependant

Beta Theta Pi

Same as above

Filed Under Workout of the Day Tagged With boot camp, crossfit training, military training, personal trainer, strength training, weight training

Finally, The Fitness Challenge Begins!

January 31, 2011 By mandi Leave a Comment

James teaching the finer points of the row to the group


It was a great week of everyone completing the fitness challenge workouts. If you have not completed all three workouts (CFT, 1 mile Run, and Fran) you may complete it next time you come in. Please stop by the office for your before picture to be taken (preferably pre-WOD) to pay your $10 to enter. Also, stop by the office to collect our handout on the point system. Start keeping track of your meals, if you haven’t been already, as this fitness challenge is at least 80% Paleo (Show me your food journal when you see me). Best of luck, Athletes!

On another note, listen to 98.5 FM tomorrow morning as Mandi and Aaron will be interviewed on air…

Here is the WOD:

Push Press
5-5-5

3 rounds for time:
10 Deadlifts (275lb, 185lb)
50 Double Unders

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” ~Edward Stanley

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

“300″

January 19, 2011 By mandi Leave a Comment

Floor Wipers during "300" Last Year

Here we go, from those of you familiar with the movie 300, this is the workout that helped bring CrossFit into the public’s eye.  The actors of this movie would do this workout as part of their training routine and was partly responsible for their tremendous physique, strength and power displayed during the movie.  We hope you enjoy it as much as the others did from the last time we did this.

Here is the WOD:

300

For time:

pullups – 25
deadlift – 50 reps (135, 95)
pushups – 50 reps
box jumps – 50 reps (24, 20)
floor wipers – 50 reps
SA clean & press with KB – 1 pood, 50 reps
Pullups – 25 reps

“The higher your energy level, the more efficient your body. The more
efficient your body, the better you feel and the more you will use your
talent to produce outstanding results.”  – Anthony Robbins

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

Friday, Friday, FRIDAAAY!

January 14, 2011 By mandi Leave a Comment

Gator-Ramp Class learning the Shoulder Dislocation

The new Gator-Ramp class has been a great success!  Yes, I know you guys are sore, but not only are we teaching you the movements, we are getting you conditioned for this type of training.  The beginning can be tough; just remember that proper form is #1 and the intensity will come as you move along.  Gator Ramp is Monday, Wednesday and Thursday at 5pm; new athletes may join in every Monday, which is the simplest day.  We are most likely going to start a morning Gator-Ramp here soon, so inquire within.

Here is the WOD:

Front Squat 3 x 5
Strict Chinups 3 x 8
Turkish get-up 10-8-6-4-2 (Alternate sides to complete reps per round. Use Barbell for weight)

Accessory work: Reverse Crunches 2 x 15

”The secret of getting ahead is getting started.” – Sally Ber

Filed Under Workout of the Day Tagged With crossfit gainesville, gainesville, group fitness classes, health and fitness, personal training, weight training

“DT” End of 6 week challenge!

December 14, 2010 By mandi Leave a Comment

 

Roasted Chicken and root vegetables in cast iron

It is soooo cold outside- make a soup with root vegetables or roast them; visit the Farmers’ Market Downtown tomorrow from 4-7 and Saturday at the Alachua County Farmers’ Market right near the Gator CrossFit facility (intersection of 441 and 121).  Support our local farmers that provide organic or pesticide free fruit and vegetables.  Local veggies have more nutrients because they have not been transported- the nutrients are still fresh!  It is also a great way to save money- most of the items are less than in the grocery stores.

Here is the WOD:

“DT”

5 rounds for time:

12 Deadlifts (155, 115)

9 Power Cleans

6 Push Jerks

CORE: 30 sit-ups throwing MB; 30 Russian twists with MB or KB

Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded. –Goethe

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

Pre Thanksgiving WOD

November 24, 2010 By aaron Leave a Comment

Marissa, locking out at the top of a press

Today is a great day to get in one more hard work out so you don’t feel guilty eating pounds of food tomorrow.  For our evening WOD-ers, tonight’s WOD has been changed from 6pm to 5:30pm, see you then!

Here is the WOD:

Power Cleans 3-3-3-3-3

Row 5oom x 3

rest 1 minute it between

CORE: 100 Reps of anything (athlete’s choice)

“A hero is no braver than an ordinary man, but he is braver five minutes longer.”  — Ralph Waldo Emerson

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

“Blake”

November 23, 2010 By mandi Leave a Comment

Overhead walking lunge

For those of you that are in town this holiday weekend, we will be holding a morning workout on friday and saturday at 10am.  We hope you are signed up for Gainesville’s Turkey Trot on Thursday, Thanksgiving day!

Today we pay homage to Blake, who was stationed in Virginia with our Coach, Matt.

“Blake”

4 rounds for time:

100ft OH lunge (45/25)

30 Box Jumps (24/20)

20 Wall Ball (20/14)

10 Hand Stand Push-ups

CORE:  BB oblique twist  3×20

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

Find a CrossFit gym near you

November 22, 2010 By aaron Leave a Comment

Ready, set go...

 

We hope everyone had a great weekend.  As we get into the holiday season, many of you travel to visit family and friends.  Take this opportunity to get some much needed rest.  Now, if you do have that itch to train, there are over 1700 Crossfit affiliates around the country and the world where you can be sure to find another gym not to far from where you are.  For a list of affiliates, click here. 

Today’s WOD:

Push Press 5-5-5-5-5

Rest

AMRAP in 10 minutes of

3 Front Squats (135, 95)

6 Clapping Pushups

12 Double Unders

Push Press video here

“In everything the ends well defined are the secret of durable success.”  Victor Cousins

 

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

“Russian Stem”

November 18, 2010 By mandi Leave a Comment

"One tough chick" Leah wears proudly on her hat!

Great work so far this week!  Elizabeth took quite a toll on some of you yesterday.  Keep up with the hard work; continue making progress! 

“Russian Stem”

3 Rounds
2 Back Squats at 85% of 1RM
Rest 2-3 Min.
2 Back Squats at 85% of 1RM
Rest 2-3 Min.
8 Power Cleans at 80% of 1RM – 30sec. rest between reps
Rest 2-3 Min.
8 Power Cleans at 80% of 1RM – 30 sec. rest between reps
rest 3-4 Min. between rounds

CORE:

GHD sit-ups 3×15 adv; 3×8 beginner

“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, group fitness classes, group fitness training, gyms gainesville, personal training, strength training, weight training
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