It’s a love/hate relationship…

February 22, 2012 By aaron Leave a Comment

Nice deadlifts...

 

It’s one of the toughest pieces of equipment we use in the gym.  Pushing you both mentally and physically to dig deep, you get low as you start driving it forward.  As you approach the first 25 meters, you are good and powerful… all of a sudden, it hits you like a ton of bricks as the it’s mean teeth have come alive.  The only piece of equipment that has elicited on 3 separate occasions to induce Pukie to show up, welcome to the Prowler.

We will be doing our judged workout at 3:30 this Friday.  Please come if you want to cheer a handful of your fellow Gator CrossFit athletes as they kick start their quest to be the Fittest on Earth during the CrossFit Games.

Today’s WOD:

Prowler Suicides

Complete 8 rounds

Prowler push – 25 meters

Sprint back to start line – 25 meters

Walk back to Prowler – 60 seconds

“In seeking happiness for others, you find it for yourself.” -Anonymous

Filed Under Workout of the Day Tagged With Crossfit games, crossfit open, fitness trainer, gyms gainesville

It’s time for some competition

February 21, 2012 By aaron Leave a Comment

Jesse showing a nice front rack during a 200m BB carry

Starting tomorrow, CrossFit.com will announce once per week a workout geared towards finding the fittest on earth.  This is a great opportunity to see how your fitness stacks up to those in your age bracket from all around the world.  Each Friday over the next 5 weeks, the WOD will consist of each weeks particular workout.  If you are interested in registering for the CrossFit Open competition, please read more here.  There are a handful of members from the gym that will be competing.  Come cheer on your fellow members as they give their best shot at making it to Regionals and beyond.  Due to each competing person needing to be judged, each Friday, we will designate a particular time to do the judged workout for some members.  This will be a energetic atmosphere, as will each group workout on Friday.  If you are wanting to participate in the workout at the same time as those registered, please inquire within the gym for more information.  We will also post the time tomorrow.  Don’t worry if you can’t make it, just come to your group class time and give it your best shot.  If you are registered but cannot make the Friday time, please contact Aaron at aaron@gatorcrossfit.com.  We will keep you posted on how some of our members are fairing in the overall scheme of things.  One member to keep an eye on is Tanner Lee, go get it as this is your one shot.

Today’s WOD:

Skill: Overhead Squat

WOD:  BB Thrusters 5-5-3-3-1-1

Then:

400m run for new PR

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz

Filed Under Workout of the Day Tagged With crossfit gainesville, Crossfit games, crossfit open, fitness trainer, gyms gainesville, personal training, reebok crossfit

Two examples of your training put to good use

February 20, 2012 By aaron Leave a Comment

Group of Gator CrossFitter's taking to the Ballet Saturday night

The movements we do every day in the gym have direct correlation to the activities we do outside of the gym.  This past Saturday, a group of us went to watch James perform in a Ballet at the Center for Performing Arts.  For those that have had the pleasure of seeing James twirl around in the gym all the while coaching and critiquing your form to the smallest detail, this was a chance to see how our movements directly crossover for all of us.  From having the core strength to maintain a strict twirl, a strong front rack to hold another person in the air, to the power of leaping and landing without fail, James demonstrated the true grace and power of an athlete in motion.

The second example of how our training in Gator CrossFit directly translates to everyday life can be seen in the Imperi Brothers.  Both brothers, Vince and Taylor, took to the trails of Florahome with the desires to complete an Ultra Marathon… that’s 50 miles!  With their consistent training in the gym over the past year, Vince completed 30 miles before giving way to a foot injury.  On the other hand, Taylor completed the 50 mile race in just over 12 hours.  He credits his training with functional movements, the same movements and workouts that each one of you do, to helping him finish the race.  Great job to both of you on a job well done this past Saturday.

No matter what you do, anything can be accomplished just by working hard with a consistent schedule.  All you have to do is show up and stay focused, eat good quality food and take time for self care and you can too accomplish any goal and do some dancing along the way.

Today’s WOD:

Skill: Cleans

WOD: Complete AMRAP in 20 minutes of

Cindy

Plus after completing each round, do 1 Squat Clean at 80% of your 1 rep max

Accessory: Hollow holds

“Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson

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

Open Gym today

February 19, 2012 By aaron Leave a Comment

We are having Open Gym from 12-1:30 today. Come on in and get your train on…

Filed Under Workout of the Day

February 18, 2012 By aaron Leave a Comment

We hope you have a great weekend. Rest up from a tough week of training and come ready to give it another go around starting Monday.

Today’s WOD:

James’s choice

Filed Under Workout of the Day

Weekend Schedule

February 17, 2012 By aaron 1 Comment

A 200m Barbbell carry sure can test your mental and physical fortitude

 

What are your weekend plans?  Will you be participating in any running events?  How about mountain bike at San Felasco?  Perhaps you will take a group class at your favorite gym, Gator CrossFit.  Either way, doing something physically active on the weekend without time restraints is a great feeling.  We always run from place to place under a tight schedule of work, classes and family obligations, its nice to not feel so rushed.  I know for fun, a large group of us from the gym will be watching James and his girlfriend perform in a Ballet at the Center for Performing Arts.  Come and join in the fun either during or after the play as we hit the town for a rowdy night (We’ll be in bed by midnight).  For more information, please visit the Dance Alive website.

The gym will be open tomorrow for our 9:30 group class only.  If you are open gym, you can come at this time to workout.  We will have Open gym on Sunday from 12-1:30.  Have a great weekend.

Today’s WOD:

Weather permitting

Complete 5 intervals, each consisting of

10 Front Squats (115, 75)

50m Prowler Push (90, 45)

Rest 2-3 minutes in between rounds

“It’s never too late to become what you might have been.” -George Elliot

Filed Under Workout of the Day Tagged With crossfit gainesville, dance alive, fitness trainer, gyms gainesville

More recipes for the paleo challengers!

February 16, 2012 By mandi Leave a Comment

Breaded Chicken with a Yummy salad

We are now almost 3 weeks into the 80/20 portion of the Paleo Challenge.  February 25 will be the beginning of 100% Paleo… Use the next week and a half to ween yourself off of the beer and whatnot.  I hope the past few weeks have been a good learning experience for you in meal preperation.  Some of you may still be feeling the effects of getting off sugar (it will subside, I swear!).

It often can be difficult to ALWAYS have food around to make for a quick meal. One of my favorite emergency proteins is my bag of frozen chicken tenders. Every Sunday I butcher up two chickens and use the breasts and dark meat in a few different meals. I save the tender, hidden under the breast and every week, I add 4 tenders to the bag. After a few weeks, I have a nice bag of easy to cook chicken tenders. They thaw and cook quickly! One of the easiest meals I make with them is BIG salad (Elaine from Seinfeld?). It is the emergency meal, really. However, sometimes, I feel like eating like a kid, so I want to share with you the baked chicken tenders dipped in honey mustard. Serve these with baked sweet potato fries and you’ve got an old favorite childhood meal! (FYI, honey is part of your 20%. There is no honey on the 100% month of the Paleo Challenge!)

Here is the WOD:

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

“In seeking happiness for others, you find it for yourself.” -Anonymous

Filed Under Workout of the Day Tagged With crossfit gainesville, fitness trainer, gyms gainesville, paleo challenge, paleo nutrition

Slow down for just a second

February 15, 2012 By aaron 1 Comment

 

Mike helping out with some Hamstring mobility with his buddy Louis

As many of you are accustomed to working hard and fast during your workouts, sometimes we lose focus on what is truly important… doing things correctly.  It’s important to take stock in what you are doing andwhy you are doing each movement so you can maximize your true potential.  Slowing down just a second when performing a lift or movement to focus on your body position and proper muscle engagement will make a huge difference for you.  Slowing down for just a second will enable you to lift more weight without the worry of doing things incorrectly.  Slowing down for just a second puts the focus back to where it should be.  Yes, we want to beat the clock, but there won’t be any beating of the clock if you are unable to finish a workout or even participate in one.  As trainers, we are focused on quality versus quantity, as trainees, your focus should be on the same thing.

Today’s WOD:

Skill: Hang power clean

WOD:  Complete AMRAP in 20 minutes of

200m BB Carry anyway

On the minute, rotate exercises of:

Deadlift (95, 65)

Hang Power Clean

Thruster

  • If you came this past Saturday, we will change the exercises but you will be doing the 200m BB Carry

 

Filed Under Workout of the Day Tagged With crossfit gainesville, fitness trainer, gyms gainesville, mobility wod, olympic lifitng

Happy Valentines Day

February 14, 2012 By aaron Leave a Comment

group workout

It’s nice getting to spend every day all day with my sweetie.  Though sometimes we can get on each others nerves, I wouldn’t have it any other way.  How are you spending your Valentine’s Day?  Do you show your love all throughout the year or just make it up with some flowers, dinner and chocolate?  I for one show it all year round.  Have a great Valentine’s Day as we love all our members.

We will be postponing the Gator CrossFit under Fire from this weekend to a later date.  Please stay tuned to the next date for this workout.  We are reworking the overall structure of the workout to focus more on a specific real life theme.   More to come soon…

Today’s WOD:

Skill: Play with kettlebells

WOD:  Deadlifts 7-5-3-5-7

Chinups 2 x 10

Row 1000m for time

“Love is the triumph of imagination over intelligence.” -H.L. Mencken

Filed Under Workout of the Day

Unlimited membership means unlimited gym access

February 13, 2012 By aaron Leave a Comment

Tiffany working hard while squatting

As we continue scheduling new Specialty classes, this is a great opportunity to improve upon various aspects of your training with laser like focus.  Keep an eye on the blog and online scheduler for new class announcements and signup.  Just a reminder, all classes are part of your training package and are used for each class.  For unlimited memberships, you can attend any class as much as desired all throughout the month.  If you are not unlimited membership, one of your monthly classes will be used for these Specialty classes.  If you are interested in increased flexibility with your group class membership and wish to increase your package to unlimited gym access, please email Mandi at mandi@gatorcrossfit.com. Thanks.

* if you saw the post already today, we changed to workout due to the cold so we can stay inside

Today’s WOD:

Skill: Pistols

WOD:

Complete 5 rounds, each comprising of a 3 minute set of

3 Power Cleans (65% of 1 rep max)

5 HSPU – use a box

10 Wall Ball

* rest 1 minute in between rounds

Accessory:  Multi-directional planks

“Fear is what stops you… courages is what keeps you going.” -Unknown

 

Filed Under Workout of the Day
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