June Athlete of the Month

July 5, 2011 By aaron Leave a Comment

Elspeth working hard on the rings

As July gets started, we look back on the past month and all that everyone has accomplished. We have seen consistent, dedicated and focused workouts each time in the gym from everyone. From new beginnings to new PR’s, it was truly a great month to be at Gator CrossFit. For those of you who are new to the Gator CrossFit community, you have noticed our Gator CrossFit Athlete of the Month wall of fame. These people have been nominated by others in the gym and hand picked by Mandi, James and myself.

The standars are exactly what we expect from each person that trains at Gator Fitness and Training. Consistency, dedication, good attitude, steady improvements, some new PR’s, faster than before times and a good commitment towards attaining their health and fitness goals. If you feel you have what it takes to become a Gator CrossFit Athlete of the Month, it’s time to BRING IT!

The June Athlete of the Month, Elspeth, has been a member for over 2 years now and has seen great gains in strength and overall fitness. With all her hard work, coming early at 6:15am to coming by herself to open gym, the consistent effort has put in her position to live a health and fit life. Great job Elspeth for being the June Athlete of the Month!

Today’s WOD:
Skill practice: Overhead squat

Three rounds for time of
135 pound Front squat, 12 reps
12 Burpee pull-ups

Accessory work: Lateral crunches 3 x 8 each direction

“Energy and persistence conquer all things.” -Benjamin Franklin

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

Mills’s Mobility is back

March 8, 2011 By aaron 3 Comments

Watch out for those guns...

It’s all in the quality of your training.  Mandi, above, trains on average of 3 days per week but each one of her workouts contains dynamic precise movements, good intensity and she stays consistent with what she does.  Some people thrive from a more rigorous schedule but for the majority of the population, your body will benefit from a good solid workout in the gym on average of 3 days per week.  Now, that does not mean that the other 4 days consist of sitting on your couch, doing nothing.  It’s just as important to move, run, jump and stay active during those days without the more strenuous workout.  Perhaps playing basketball is your thing, running the trails or hopping on your bike can be great exercise.  To make the most out of your training, make sure to get at least 3-4 days of a good workout in your gym but also take the time to stretch and treat your body to the benefits of mobility.

This thursday, Mills’s Mobility class is back at 7:00pm.  Please contact Aaron at Aaron@gatorcrossfit.com or sign up online to reserve your spot.

Today’s WOD:

Push Press 5-5-5-5-5

Then:

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

“Wholesome exercise in the free air, under the wide sky, is the best medicine for body and spirit.” -Sarah Louise Arnold

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

Nutrition 101

January 4, 2011 By aaron 1 Comment

Sorry for the delay in the post today, we were having some technical issues.

Healthy eating does wonders for our bodies

As we start making our new years resolutions and goals for 2011, nutrition plays a BIG role.  Many of us want to lose weight (or like Aaron, gain weight) and we can’t accomplish those without a strict nutrition plan.  At Gator CrossFit, we have a lot of experience with athletes being successful  with the Paleo diet.  Not only does it lean you up, but it is amazing for your health.  It is low glycemic; balanced in poly- and mono-unsaturated fats and high quality protein (eat what you’re made out of, right?).

All of our current members and new members are going to be receiving a free notebook where you are to keep track of your meals, your workouts (if you don’t use an online system like Beyond The Whiteboard) and keeping track of your goals.  We would like to be involved in your notebooks, but if you prefer to keep it private, we will respect that.

Here is a 5 step guide to starting the Paleo Diet.  I have more detailed nutrition information in the office or you can ask me (Mandi) any questions you like before or after the WOD.

Here is the WOD:

Find your 5 rep max of back squat

then,

3 rounds for max reps:

Hanging body row

Rest

3 rounds for time:

200m sprint

10 HSPU

15 Knees to Elbows

Tell me what you eat, and I’ll tell you what you are.
Anthelme Brillat-Savarin

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

Tuesday WOD

December 28, 2010 By mandi Leave a Comment

Becky in mid-burpee

For Athlete Apprciation Week:  Come in and work out for free!  We hope you all are enjoying your holiday season :-)   We are holding Open Gym Only times today.  These times are from 10-12 and 4-6.  You are free to do any Crossfit workout, any WOD, any movement you choose.

Here is the WOD:

Row for 5 minutes at a 20 stroke per minute pace

then…

Max Push Ups in 5 minutes

then…

Row for 5 minutes at a 20 stroke per minute pace.

*For row, no more than 100 strokes can be used in 5 minutes.

Christmas gift suggestions: To your enemy, forgiveness. To an opponent, tolerance. To a friend, your heart. To a customer, service. To all, charity. To every child, a good example. To yourself, respect.
– Oren Arnold

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

KB Swings & Burpees

December 9, 2010 By mandi Leave a Comment

The KB Swing

Remember that the gym will be closed for the holidays from December 23-26.  We will be open again the 27th and close again for Dec 31st and Jan 1st.  We will re-opne Jan 2nd.  Pay attention to MindBodyOnline, as during this time the times may change.  
Let’s continue a great week of training so far with this Met-Con:
3 rounds for time
 
25 KB Swings (1.5/1)
CORE: Russian Twists 3×20
“I have found that if you love life, life will love you back.” -Arthur Rubinstein
Filed Under Workout of the Day Tagged With crossfit gainesville, group fitness training, high intensity training, personal training, womens fitness

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

Run & BW Squats

November 26, 2010 By mandi Leave a Comment

Parallet Handstand

 Here is a WOD that will burn off all that food yesterday that you can do outside the gym today:

4 rounds for time:

400m run

50 bw squats

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness programs, high intensity training, womens fitness

3 minutes of Max Reps

November 16, 2010 By mandi Leave a Comment

Easy, Becky... Use your words.

Just kidding, that is Becky and Matt demonstrating one of the CrossFit Endurance running drills which encourages the runner to combine the “figure four” and the lean.  If you missed Part I to the running seminar on Saturday, you can get caught up with a private session with Matt before Part II. 

Here is the WOD:

3 min. Max Reps of Pull Ups
1 min. Rest
3 min. Max Reps Box Jumps (24/20)
1 min Rest
3 min. Max Reps Thrusters (115/75)

Accessory:  Once your recovered from the WOD, time a 400m run to beat your previous PR.

CORE: 60 sec hold Planks x 3

“Mental will is a muscle that needs exercise, just like muscles of the body.” — Lynn Jennings, world champion runner

Filed Under Workout of the Day Tagged With core training, crossfit gainesville, crossfit training, group fitness classes, womens fitness

Nations’ Stations

November 6, 2010 By aaron Leave a Comment

Our team at the Dirty South doing partner tire flips

We are one week away from our Endurance/Running Seminar.  Click here for details. 

Here is the WOD:

“Nations’ Stations”

6 min will be spent at each station. On the minute you will rotate
movements. There is no rest time between movements. Post total reps for each
station.

Station #1
Tire Flips
Suicide Sprints

rest 90 sec.

Station#2
Wall Ball (20/14)
Burpees

rest 90 sec.

Station#3
Front Squat (135/95)
ABMAT sit-ups

rest 90 sec.

Station#4
Pull Ups
BW Squats

“One man has enthusiasm for 30 minutes, another has it for 30 days, but is the man who has it for 30 years who makes a success of his life.”  -Edward B. Butler

Filed Under Todays WOD/Blog, Workout of the Day Tagged With crossfit gainesville, group fitness classes, group fitness training, high intensity training, military training, womens fitness

Saturday- Plate carries… and then some!

October 23, 2010 By aaron Leave a Comment

Foam roll on the IT Band

If you guys haven’t gotten in some good foam rolling yet this week, do it today.  Take care of your body so you can continue to improve as an athlete and stay away from injury.  YOU are your best tool; YOU are your machine. 

Here is the WOD:

Each person as two plates, (45/25)

3 rnds for time:

30 burpees

50m plate carry

30 Double unders

50m plate carry

For last part of the third round, do 50m overhead walking lunge instead of plate carry, come back for second plate and another 50m overhead walking lunge.

Stack both plates together.  Each burpee jump over the plates.  For each plate carry, you can carry both at the same time or carry one and come back for the second.  Carry the plates any way you can.

Skill: continue pistol work.  Get down the furthest yet, with the best form!

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness programs, high intensity training, sports specific training, womens fitness
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