We will have Open Gym today from 9:30-11:30am only.  There will be no open gym tomorrow, Sunday.

Daphne all smiles after a group workout...

We want to extend a special Congratulations to our April Athlete of the Month, Daphne Baldwin.  She has been a member in our gym since last June and gets to experience all the wonderful benefits of her improved health with her husband and son… both of them are also members of the gym.  It was hard to pick between the three of them but Daphne has stood above the rest.  Just tonight, she completed 3 rope ascents during the workout, very impressive.  We have seen physical and mental improvements in all that you are and all that you do.  Keep being an inspiration for everyone in the gym and all the ladies that train with you and everyone in the future.  You’ll be a great addition to our Gator CrossFit Athlete of the Month Wall of Fame!

We will have an Open Gym tomorrow from 9:30-11:30am.  Please come in during that time and get your train on…

Today’s WOD:

Skill/Strength: Overhead Squats (work of flexibility and increase weight ) 2 x 15

Front loaded lunges 3 x 5 each leg

Bent over rows 3 x 10

GHD situps 25-35 total reps

HOMEMADE Spicy Shrimp and Tuna Roll!

Living a Paleo lifestyle, one of my favorite pastimes is going out for sushi rolls.  Now, one of my favorite date nights is making sushi (rather, sashimi rolls) at home.  I DON’T miss the rice or the soy sauce.  Here is how I do it.

1.  Pick your fish- The trick to great sashimi is buying HIGH quality fish.  Ideally eating raw fish, you’ll want to buy sushi grade tuna.  However, when I’ve learned what the FDA calls sushi grade tuna doesn’t thrill me.  Sushi grade tuna must be raised in water where mammals do not live because of the parasites mammals carry that can be transferred.  Tuna and salmon, my favorite fish to eat raw, of course, share the ocean with mammals.  So to eat it raw, sushi grade tuna is farmed fish.  Interesting, no?  Anyways, my favorite raw fish that is easy to find is tuna and salmon (available at Northewest Seafood).   Additionally, I will also cook up some shrimp or scallops with garlic.  Once it’s cooled, I’ll mix it with my homemade spicy sauce and green onions.  I top my sushi rolls with this spicy shrimp or scallops… it’s phenomenal.  Don’t forget your roe!

2. Pick your veggies- There are sooooo many variations you can make.  My favorite sushi veggies include cucumber, avocado, julienned carrots, green onions and of course, Nori which are the seaweed sheets to wrap all your goodies.  Wrapped tightly, the nori will hold all your goodies and you’ll forget this was supposed to be made with rice.

3. Condiments- What fun would sushi be without fun sauces or condiments?  One of my favorites is spicy sauce which is mayo and siracha sauce.   You can go all the way and make a Paleo mayo or you can buy a quality mayo with only 5 or 6 ingredients (Spectrum makes a good one).  Unfortunately, Siracha, or red chili sauce, has some sugar.  Another sushi condiment I can’t live without is salty soy sauce.  There are a few things about soy sauce; first of all, it IS made from soy which is a legume… I believe this is fine in moderation.  However, I will not overlook the fact that regular soy sauce has wheat in it.  Tamari is a soy sauce that is completely gluten free.  Why soy sauce has wheat in it in the first place, I have no idea because Tamari is the same thing, and it tastes exactly the same as well.

4.  Preparing and Rolling (the hard part)- To prepare raw fish, it must be sliced against the grain to keep the tenderness.  The more I do this, the better I get at it.  To roll your roll, an essential tool is a bamboo roller.  Place the nori sheet on the roller (because there is no rice, you’ll have to use a drop of water to wet the nori) then lay your fish and veggies across the nori and roll it up tightly.  If you haven’t done this part before, look up a video online to see this process.

The combinations and possibilities are endless.  Now that I’ve done it at home, I prefer my sushi to any restaurant because I make each roll however I want!

Here is the WOD:

Skill: GHD Hip Back Ext.

3 rounds

800m Run

3 Rope Ascents

30 KB Swings

“The only time to eat diet food is while you’re waiting for the steak to cook.” -Julia Child

Father and son race to the top of the rope... loser buys dinner!

Just a reminder that there is NO scheduled class this weekend.  Make sure to get your workouts in the group classes during the week so you can continue to get strong and fit without missing any time.  We will post a workout to do outside on the days that the gym will be closed.  Stay tuned on those days as we will send out some invigorating and fun filed workouts for you to do.

Today’s WOD:

Eight rounds for max reps of:
Pullups – 20 seconds/10 off

Pushups – 20/10

Clean and Jerk 20/10 (135, 95)

Cycle through exercises to complete 1 round, once done with Clean and Jerk, go back to pullups…

“The finish line is just the beginning of a whole new race.” -Unknown

What's your t-shirt design?

Do you have a bright idea for a new T-shirt? Perhaps you can think of something clever and engaging that people would love to wear in and around the gym.  As we get ready to move into the new location, we want to supply you with some fresh, new t-shirt designs and slogans.

The t-shirts will be the same style and fabric of the ones currently seen around the gym but it’s time to spice it up a little bit.  Now, we will have the same basic style shirt without any funny slogans but let’s see what you got.

Think of something that you want to see on a t-shirt, we will collect all the bright ideas and will then send them out for a vote from you, the members.  We will then shorten that list to the five or so best slogans and will then resend it back out for another vote.  The winning slogan gets the best prize of all, a free t-shirt of their choice!

Get those thinking caps working.  Just look out for an email today regarding this and just reply…

Today’s WOD:

Skill: Pistols

WOD: Back Squats 3 x 5

Complete AMRAP in 10 minutes of

5 Burpee Broad Jumps

100m run

Nicole displaying great form on here front squats...

Everyone that did Fight Gone Bad this past Saturday, what a great display of effort, determination and overall will to give everything you had.  The best thing of all, with all the hard work and fatigue going on, we noticed a focus on form and technique as the most important thing.  It was a lot of fun and thank everyone for it.

We are two weeks away from opening our door in the new facility. Remember, the projected first date open is May 14th.  Mark your calendars as we don’t want you driving to the wrong location for your workout.

Today’s WOD:

Skill: Wide grip deadlift

WOD: Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Accessory: Low ab partner tosses and shoulder mobility work

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

Today’s Open gym will be earlier than usual.  Come in and train from 10:00-11:30 today and get ready for a great week of workouts…

Time to feel the fun...

It’s time for a Fight… did you get enough sleep last night?  Eat a good quality breakfast? Drink enough water?  All these things help when it comes to extreme physical and mental exertion. 

There will be a large group today for the last Saturday WOD at the current gym.  Come ready for a great time and to help cheer on your fellow Gator CrossFit members give their very best effort.

Today’s WOD: Fight Gone Bad

Complete 3 rounds, 1 minute each exercise with 1 minute of rest in between rounds of

Wall Ball (20, 14)

SDHP (75, 55)

Box Jump (24, 20)

Push Press (75, 55)

Row for calories