Crack that Whip!!

WOD- Monday 11.30.15

***HOLIDAY PARTY - Thursday, December 10th ... check out the event on our FB page for details!

***HOLIDAY PARTY - Thursday, December 10th ... check out the event on our FB page for details!

Hopefully everyone had a great Thanksgiving this year and you were all able to share the day with friends & family!  Now that it's over, it's time to crack that whip on our inner fat-kid, whom I'm sure was allowed to graze freely for a few days recently  ;)  ... Life's too short to not enjoy every moment you can in life, but let's remind our IFKs just how much we enjoy CrossFit!


A) Warmup: 500m row, followed by ...
   - 10 Pass throughs
   - 10 OHS
   - 10 Pushups
   - 50ft OH walking lunge with PVC

B) FOR TIME, complete: 
       - 20 DU
       - 10 KBS (53/35)
       - 10 SDHP (53/35)
       - 5 HSPU (Head must be level with Hands)
       - 10 Box jumps (24/20)
       - 5 C2B
       - 30 Abmat situps
       - 15 WB (20/14)
       - 30 Burpees


C) Cool-down & Mobility



It's Rivalry Day!!

WOD- Saturday 11.28.15

Amidst all of the thanks giving going on this week, I haven't had much of a chance to get into the groove of FSU Hate-week.  For any of you that actually chose to be an FSU fan, I only have one question ... What went wrong in your life?  I anticipate that answer would actually have a fairly long, drawn-out backstory since choosing to be a Seminole can't be an easy choice for someone to make.  It's okay, we all make mistakes.  LOL, I kid.  (but not really) 

Seriously though, this is one of my favorite weeks in all of football!  And some of my best friends (okay, really just one) is a die-hard Seminole, but that's what makes this rivalry so great!  For most of us, it's a serious love-hate relationship ... and it's the best!!  It's Game Day baby - get fired up!  #GoGators  #BeatFSU


Partner WOD:  Coaches Choice


Food Coma

WOD- Friday 11.27.15 


I hope everyone is "enjoying" their food comas!  Lol, no class today, but you can stop in between 0930-1000 for open gym to start working off all of those trimmings. Make sure to still sign up on MindBody. Can't make it in?  Pretty certain there's a Burpee equivalent calculator online that'll tell you just how many you have to do for everything you ate. I'll just start right now and finish Saturday ;)

 ...hope you all had a great day! 

Turkey on CrossFit

WOD- Thursday 11.26.15 


Today is National Cheat Day ... aka- Thanksgiving. Lol, let's all be realistic with ourselves about today ... Paleo, IIFYM, Whole30, Zone - none of them matter. I don't care what your Pinterest recipe says!!  Enjoy the day eating great food, hopefully surrounded by friends & family!   

There will not be any classes on Friday, but there will be open gym hours from 0900-1030 that morning. Have a great one and safe travels everybody!! 


Today's WOD:  For Time  

    -2 plates of food 

    -1 dessert 





Hold It In or Let It Out?

WOD- Wednesday 11.25.15 

Thanksgiving Eve.png

LOL, you all know that card is spot on!  Familial rage or not, at least we can still be grateful for having the family to be around to celebrate Thanksgiving!  For anyone traveling, please be safe!  People are crazy out there.  Here's to one last WOD before we extinguish our inner fat-kids deepest desires!


A) General Warmup

B) Bench Press: 10-8-6-4-2  ... then perform a burn-out set with an empty barbell

C) 15-12-9-6-3
   - Push Press (75/55)(95/65)(115/85)
   - Deadlift
   - Burpees

D) Optional Accessory work: 50 strict T2B, or 50 V-ups


Stay Home

WOD- 11.24.15

It's that time of year again that we need to have the talk.  No, not the birds & the bees, although that conversation tends to lend itself more to humor.  I'm referring to the Sick Talk- as we're approaching the chilly months it's a guarantee that most of us will at a minimum catch a cold.  And it's likely that there will also be some sinus infections, bouts of the flu, and other no fun viruses.  All of those things thrive in a warm, humid environment ... i.e. our gym.  As diligent as some may be about washing their hands, not everyone is and we all touch various equipment while in class.  PLEASE, PLEASE, PLEASE!!  ... if you have a cold, or worse, please stay home; or at least away from the gym until it's completely clear.  We love all of you, but your germs?  Not so much.  Okay, nice chat.  Thanks  ;)


A) General Warm Up

B) 10 min EMOM:

   - Even: 1 Power clean + 2 Front squats

   - Odd: 7 KTE/T2B


C) 6min AMRAP:

   - 50m Farmer's Carry (Per hand-53/35)

   - 100m Prowler Sprint (no weight)

   - 20 HRPU

**3min Rest**

6min AMRAP:

   - 7 Power Cleans (F-95/65)(RX-135/95)(P-155/135)

   - 42 Air Squats




WOD- Monday 11.23.15

Lieutenant Andrew Richard Nuttall

Lieutenant Andrew Richard Nuttall

A) General Warmup

B) Hero WOD: "Nutts"
   - 10 HSPU
   - 15 Deadlifts (250/205)
   - 25 Box Jumps (30/24")
   - 50 Pullups
   - 100 WB (20/14)
   - 200 Double Unders
    - 400m Run with a (45/25) plate


Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

**As this is a HERO WOD, there is no 'Fitness' or 'Performance' ... scale accordingly**



So, So Grateful!

WOD- Saturday 11.21.15

Yesterday I delivered two VERY FULL boxes of Thanksgiving donations to Trinity United Methodist.  I am so very thankful to each & every one of you that donated to this great cause, and it makes me even more proud to be a part of this amazing family at Gator CrossFit!  You all are some of the most caring, wonderful people I have ever had the privilege to know, and this small act of kindness on your parts will amount to such an immeasurable amount of happiness in other families lives this Thanksgiving.  As always 'thank you' just never seems like enough, but I hope you all know just how truly grateful I am for you all of you.  Have a great weekend everyone!!


Partner WOD:  Coaches Choice



WOD- Friday 11.20.15 


 Our $10 off offer is still applicable when your write a Google & Facebook review for Gator CrossFit!  You'll receive $10 off of your upcoming months membership fees... Just make sure you let Aaron know you did the reviews ;)


A) Burgerner Warm-up

B) 12min EMOM:

   - 1 snatch+ 1 OHS

C) 5min AMRAP:

   - 20 KBS (F-53/35)(Rx-70/53)

   - 200m run

**5min rest**

D) 5min AMRAP:

   - 10 OHS (F-75/55)(RX-95/65)(P-115/85)

   - 10 F-pull-ups/rx-c2b/ p-4 bar MU


E) Mobility of choice


October Athletes of the Month

WOD- 11.19.15


Congratulations to our October Athletes of the Month, Matt & Angela!  Both Matt & Angela came into the CrossFit world fairly quiet, but their progress speaks loud & clear.  They both have a quiet determination about them that allows them to get the job done.  Be sure to tell them congratulations when you see them around the gym!


A) General warmup: Lat & shoulder mobility 

B) Bent over rows: (5x8)

**these are not pendlay rows if you have to jerk to lift it up completely, decrease your weight. 

***think about squeezing shoulder blades at the top and hold your bent over posture


C) For time:

   - 20 S2OH (F-115/75)(Rx-135/95)(P-155/115)

   - 40 Burpees over the bar


D) Accesory work: 3mins of L-sit or HS walk practice 


Collection Date Extended

WOD- Wednesday 11.18.15 

Don't judge my throwback hand turkey!

Don't judge my throwback hand turkey!

 Food Drive collection deadline EXTENDED!!  The collection box will be collected after Thursday evenings classes, so we've got an extra day to fill that box up!!  Let's fill it up until it's overflowing!


A) Burgerner Warmup

B) 6min EMOM:

   -20 DU+ 3 burpees

C) 3min AMRAP: (F-95/65)(Rx-115/75)(P-135/95)

   - Sets of 3 touch-n-go power cleans

**2min Rest**

3min AMRAP:

   - Sets of 3 Hang Power cleans

**2min Rest**

3min AMRAP:

   - Sets of 3 Hang squat clean

****score for each AMRAP is number of sets completed. Only completed sets will be counted. Partial sets DO NOT count.


D) Calf and ankle mobility


Turkey on CrossFit

WOD- Tuesday 11.17.15

This is the last week to participate in our Thanksgiving food drive.  The donation box will be collected on Wednesday night after the last class.  I greatly appreciate how much has been donated so far, let's see just how full we can get that box!!  I know Publix has a lot of Thanksgiving Day goods BOGO this week  :)


A) General warmup & 20 Barbell Goodmornings

B) 12min EMOM:

   - Minute 1:  5 HSPU

   - Minute 2:  7 T2B

   - Minute 3:  12 WB (20/14)

C) Every 3mins, for 12mins:  400m run ... the faster you run, the more rest time you get  ;)

D) Cool down group stretch: Lat & Shoulder mobility



The Ladies of Gator CrossFit

WOD- Monday 11.16.15

This past Saturday, 10 teams of ladies from Gator CrossFit participated in the WOW! 4 Breast Cancer Fitness Challenge. There were a total of 5 WOD's completed by each team, and let me just say, as a fellow competitor, the vibe & energy flowing through that gym was electric!  We gave it our all and still managed to cheer on other teams as they competed; that's what this CrossFit community is all about and it truly felt like we were all one big family.  As a coach, not only was the energy motivating, but (insert sappy moment, here) it made me so proud to be able to work alongside all of you amazing, strong women.  We are so grateful to everyone who participated and equally grateful to the fan club who cheered us on!  Let's have a great week! 


A) General warmup

B) 800m row for time

C) "Fran"  (21-15-9) ... sheeeeee's baaaaaack!!!

   - Thrusters (95/65)

   - Pull-ups

D) Mobility: Hamstring and low back




It's 'B'-Day!

WOD- Saturday 11.14.15

Today's the day... 'B'-Day!!  No, not birthday... Boob Day!  Our WOW! Breast Cancer Fitness Challenge is finally here and we're excited to get the day started!  Doors will open at 0830 and the event starts at 0900.  For anyone registered, warm-up will be performed on your own, so be sure to get to the gym before 0900 to do so.  For everyone else, we'd love to see you all come out and support all of the teams, and this great cause!

**Please note that due to the WOW! event, there will be no Daily WOD or Gator Ramp classes today.  



Holiday Party

WOD- 11.13.15

I feel very strongly about this matter....

I feel very strongly about this matter....

I'm about to do something that I despise ... reference Christmas before Thanksgiving.  Yes I'm one of those, but alas, it's my job to keep you all informed of our upcoming events.  Since I like you all, and my J.O.B., I'll do what's necessary- but I won't be happy about it.  LOL.  Okay, now that my 9 year old type tantrum is over, onward.  Our annual Holiday party will be held on December 10th this year at the Cymplify Fresh restaurant, from 7-10.  For any of you that are familiar with CYM, we're renting out their middle space for our party.  It will be potluck style, so please, bring some Holiday yummies ... the not-good for you ones, as a personal request ;)  Our Holiday party has always been a great time and this year will be no exception! Be on the look-out for an Facebook event invite!


 A) Warmup: 10min EMOM
   - Even: 20 Double Unders or attempts
   - Odd: 14 Thomas touches from either the wall or from a box.

B) Chinese Rows: (5x6)
*Place a box under each leg of a bench, lie face down and do rows with an overhand grip.


C) For Time:

Fitness:  9-7-5-3-1
   - Clean (105/75)
   **20 Abmat sit-ups after each round**


Rx/P:  9-7-5-3-1
   - Clean (Rx-155/115)(P-185/125)
   **10 T2B after every round**

**T2B attempts will not count today; if you do not have T2B, perform the Fitness WOD**


Show Your Support

WOD- 11.12.15 


This Saturday is our WOW! Breast Cancer Fitness Challenge. If you didn't sign up for it we'd LOVE to still see you there to cheer everyone on!  The event starts at 9 and will last a for at least a few hours. Wear some pink and come show your support for our Community and this great cause!

A) General Warmup: Coach’s Choice, then Front Squat Mobilizations

B) Every 3mins for 18mins (6sets):
   - 6 Front Squats

C) For time: 10MIN CAP
   - 25 Box Jump Overs
   - 50 WB

   - 50 Box Jump overs (24/20)
   - 75 Wallballs (20/14)


Veterans Day

WOD- Wednesday 11.11.15

Happy Veterans Day and the sincerest Thank You possible, although 'thank you' never truly seems like enough, to those that served.  A Veteran is someone who, at one point in his or her life, wrote a blank check made payable to the 'United States of America', for an amount of "up to, and including his or her life."  It is because of our Veterans, as well as those that have paid the ultimate sacrifice, that we are able to live with the freedoms and securities we do today.  If you know a Veteran, please extend them a humbled thank you today.  That simple phrase goes farther than you may think.


  **Stay tuned for info on our Holiday party on December 10th @ Cymplify! 



A) General Warmup: Coach’s Choice

(F) 5x2 - 10sec negative every rep, then AMRAP ring rows, no bands.
(Rx) 5x2 - Weighted pull-ups, then AMRAP strict pull-ups


C) Veteran’s Day Wod
This day is the anniversary of the signing of the armistice, which ended the World War I hostilities between the Allied nations and Germany in 1918. Today we pay respect to all those who have served and sacrificed to make our country safer.


11min AMRAP:
   - 11 Cal Row
   - 19 (F) Singles ... or ... (Rx) Double Unders
   - 18 OH Plate Lunges (45/25)



WOW! Breast Cancer Event

WOD- 11.10.15


The official event registration is now closed for our WOW! Breast Cancer Fitness Challenge, but fear not! can still register your team by emailing Aaron.  Your team registration costs will remain the same, and will be donated to WOW via Gator CrossFit.  This extended registration period is only open through Wednesday night.  Take advantage of it if you haven't registered yet!  Let's get ready for Saturday!

On another equally important note, I'd like to say Happy 240th Birthday to the United States Marine Corps!!  ... we still look damn good for 240!!  Having served in the Corps myself, this day will always hold a special place within.  Happy birthday to all of my brothers & sisters, and Semper Fi!


A) General Warmup: Coach’s Choice
   - Practice foot lock on rope by holding yourself off of the ground for 15 seconds (x2)

B) Weighted Dips5-5-5-5, building in weight each set.

C) 4 sets of:  4min AMRAP
   - 4 Burpees
   - 6 Deadlifts @50% of your 1RM
   - 8 Air squats
** Rest 1 minute between sets **

You cannot exaggerate about the Marines. They are convinced to the point of arrogance, that they are the most ferocious fighters on Earth- and the amusing thing about it is, they are.
— Father Kevin Keaney, 1st Marine DIV Chaplain, Korean War



That Girl

WOD- 11.09.15



Allow me to introduce you to my friend, Jackie.  I use the term 'friend' loosely.  She's more like that annoying co-worker that always wants to be invited to Happy Hour on Friday night, but no one actually wants to invite... yet somehow she always manages to show up.  Despite the numerous times you've changed your Happy Hour location.  LOL, don't lie to yourself, we all have a 'Jackie' ;)

To clarify, I'm not referencing any member named Jackie.  I'm talking about one of Glassman's girls; the ones that leave you on your back afterwards wondering what just happened to you.  Remember them?  ... time to say "Hello" again!


A) General Warmup: Coach’s Choice followed by the Burgener Warmup

B) Every 2 mins for 10mins: 3 Position clean, build in weight each set.

C) “Jackie”
   - 1K Row
   - 50 Thrusters (45/35)
   - 30 Pull-ups

.... if you'd like to see Jackie in action before the WOD today, check out this video of Mikko Salo's 5:21 Jackie time



WOD- Saturday 11.07.15 


Let's start Homecoming Saturday off right with a great Partner WOD!  Have a great weekend & Go Gators!! 


Partner WOD- Coaches Choice