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Tuesday WOD (05/03/16)

Warmup: 
2 rounds
Box handstand stretch x 30 seconds
Pike ups on rowers x 10 rep

A) Skill Work: Foot locks for rope climbs (15 min)

B) 5RFT:
10 BB Back loaded box step ups (95/65) (24/20)
10 HSPU

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New Class Times Start Today! (05/02/16)

The votes are in! Thank you to everyone who voted in the Facebook poll I posted; I truly appreciate your input! The overwhelming majority voted for Option A, so below are your new class times: 

Daily WOD (Monday-Friday)
5:15 am
8:30 am
5:00 pm
6:00 pm
7:00 pm

Babyboom Fitness
Tuesday, Thursday: 10:00 am and 6:00 pm
Friday: 10:30 am and 6:00 pm

Open Gym (Monday-Friday)
8:30 am- 12:00 pm
3:00 pm- 7:00 pm

Saturday
9:00 am WOD
10:00 am WOD
9:00-11:00 open gym

There will not be any classes on Sundays. We are still working on a potential time for open gym. However, this Sunday the gym will be CLOSED for Mother's Day. Enjoy some time with family! 

Monday WOD (05/02/16)

Mobility:
1 min banded hip distraction per side
1 min IT band on foam roller per side
1 min lying squat stretch against wall

A) 3 sets: 2 FS+4BS at 80% of 1RM FS

B) Cash-in: 200 m run
21-15-9
Power Snatches (75/55)
Box Jumps (24/20)

C) Group stretch: Hips/pigeon/hamstrings


 

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Friday WOD (04/29/16)

Warmup: 

Musical PVC pipes

A) Front Squats: 4x3 at 75% of 1RM FS

B) For Time:

300 Air squats
30 Ring dips
200 Abmat situps
20 Strict pullups
100 Double Unders
10 DB snatch (5 per arm) (53/35)

 

 

 

 

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(04/28/16)

Happy Thursday! Next week, starting May 1, we will be changing some of the class times so that every day has the same class times. Head over to Facebook to vote for which option you prefer! 

https://www.facebook.com/gatorcrossfit/?ref=aymt_homepage_panel

Today's WOD: 

Mobility:
Pec smash and internal rotation using a barbell resting on shoulder
Partner assisted chest/lat stretch while hanging from pull-up bar

A) Bench Press: 5x2 with 2 second pause on chest each rep

B) 12 min AMRAP
15 Hang Power Cleans (135/95)
30 HRPU

C) Accessory Work (Optional)
100 banded tricep extensions in as few sets as possible. 
**Hang band from pullup bar**

 

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Buddy WOD Fridays are Back!

Buddy WOD Fridays are back! Starting in the month of May, the first Friday of every month will be a Buddy WOD. We have done a few of these in the past and are extremely excited about bringing them back! Invite your friends and family that you've been wanting to get in the gym with you to come try a workout for FREE! The Buddy WOD workout will be programmed so that athletes without CrossFit experience can be successful and everyone still gets a great workout! Our first Buddy WOD will be May 6. Please email me at kristylschmidt@gmail.com with the name of your buddy, their email, and what workout time you will be attending that Friday. Please email me this information by Wednesday, May 4 so that I have time to send out waivers to everyone coming. 

We are looking forward to meeting all of your buddies!  

Today's WOD:

Warmup: 

12 body weight jumping squats
10 barbell jumping squats with empty barbell

Mobility:

1 min couch stretch/side
1 min IT band on foam roller/side
1 min lying squat stretch against wall

A) Strength

3 sets of 2 FS+4 BS @ 95% of 1RM FS

**This week will be our last week at this rep scheme and load. Next week, there will be a deload week to give your body and central nervous system a rest. Following the deload week, there will be a test out week. 

B) 15 min EMOM

1- 10 Box jump overs (24/20)
2- 8 Pistols (Scaled: 15 air squats)
3- 3 rope climbs
4- 12 WB (20/14)
5- rest

C) Accessory Work 

3x12 glute bridges with upper back resting on bench

D) Banded lat and shoulder mobility 

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April 26, 2016

Hey everyone! 

I just wanted to say a big thank you for such a warm welcome today in the gym! It was so great being back in the gym and seeing so many familiar faces and meeting new ones! The Gator CrossFit community is as welcoming and amazing as I remember. Kalan and I are so excited to be your new owners and once again so thankful for the opportunity. We are looking forward to the future! 

-Kristy

Today's WOD

Skill Warmup:

Walking press to handstand (3x6)

A) Strict Shoulder Press from the bottom of the split jerk position
3x3 @ 65-70% of 1RM strict press, then one set AMRAP with empty bar

B) 18 min AMRAP
25 cal row
20 burpees
15 T2B
500 m run (big lap around)
5 tire flips
50 m farmer carry (70/53# per hand)  

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Big Announcement from Gator CrossFit

4/25/2016

My last group class as coach and owner of Gator CrossFit.  Thanks to everyone that came out.  I had a blast being your coach!

My last group class as coach and owner of Gator CrossFit.  Thanks to everyone that came out.  I had a blast being your coach!

As I write this, I am reminded by how special of a place Gator CrossFit has been for me and Mandi over the past 8 years.  It has meant a lot to us and has been in every piece of our lives from when we started to today.

We are forever grateful to all our members, both current and past, all the coaches and people that have visited us over the years.  You have truly made this special for the both of us.

Watch first video below:

If you don't know by now, or perhaps didn't see the video sent out to your email inbox Sunday night, you can check it out here ->  https://www.youtube.com/watch?v=0xCK8gj-mV4

When you're done watching that 1st video, check out this one -> 

https://www.youtube.com/watch?v=8QV-ab-QPVM

All I have to say is, it's been a wonderful journey and we couldn't be more excited for what the future holds for both all of the members, the gym and the both of us.

If you came to the group classes on Saturday, those were my last classes as coach and owner of Gator CrossFit.  Thanks for spending your Saturday with me.

So, this is the last blog post I will write as owner of Gator CrossFit... signing off!

Today's WOD:

Warmup: 
12 body weight jumping squats ,10 barbell jumping squats with empty barbell
Mobility: 
1mins Couch stretch/side
1mins IT band on foam roller/side
1min Lying squat stretch against wall

A) Strength: 3 sets
2FS + 4BS @ 100% of 1RM FS
*This week(4/25-29) will be our last at this rep scheme and load. After that there will be a deload week(5/2-5/6) to give your body and Central nervous system a rest. The week after the deload week will be the test out week(Mon 5/9-Backsquat, and Wed 5/11-Front Squat) 

B)10min AMRAP
9 Thrusters
6 C2B
30 DU

C) Mobility: Hamstring with lacrosse ball

 

Happiness resides not in possessions and not in gold; the feeling of happiness dwells in the soul.
— Democritus

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Tag! You're It!

WOD- 04.22.16

Let's end this week of training with a little teamwork ... in theory, it'll lighten the load a little.  Maybe  ;)

 

Today's WOD:

A) Front Squats: 3 sets of 4 reps @ 75% of 1RM FS

B) Teams of 2: Set clock for 16mins: 

  • 0-12mins to establish a heavy set of:

   - 2 Cleans (Squat or Power) + 1 Jerk (Split or Push Jerk) ... immediately followed by

  • (12-16mins) 4min EMOM (One partner working at a time):

   - Even: AMRAP Rope climbs
   - Odd: Box jump over (24/20)

**Score on board is load calculated as a team and reps completed.

C) Accessory Work
3 sets of 12 Glute bridges with upper back resting on bench
https://www.youtube.com/watch?v=Ua3f5919PzI

D)Mobility: OPTIONAL BUT STRONGLY RECOMMENDED
Quad barbell mash, glute smash with lacrosse ball.

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Crossroads

WOD- 04.21.16 

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We've all found ourselves at the crossroads at one time or another. The baby steps may not always feel very significant, but just remember that in the long run, you'll be able to look back and see just how far you e come.

 

Today's WOD:

Mobility: Pec smash and Internal rotation using a barbell resting on shoulderPartner assisted chest/lat stretch while hanging from pullup bar

A) Bench Press: 6x2 ... once all 6 sets are complete, perform one burnout set of AMRAP with 70% of your heaviest set today.

B) For time:
   - 1k Row
   - 60 KBS (53/35)
   - 30 Goblet Squats (same weight used for KBS)
   - 400m Sprint

C) Accessory Work: Optional
100 Banded tricep extensions in as few sets as possible.
**Hang band from pullup bar

Ghandi Knew What Was Up...

WOD- 04.20.16 

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Squats, Snatches, and Cleans OH MY!! ...and Dubs, Lunges & Running ;)

You may want to have a little heart-to-heart with your quads today before the WOD. Your hammies & glutes should be present for that meeting also!

 

Today's WOD:

Mobility:

   - 1min Couch stretch/side
   - 1min IT band on foam roller/side
   - 1min Lying squat stretch against wall

A) Strength: 3 sets

   - 2FS + 4BS @ 90% of 1RM FS

B) 15min AMRAP:
   - 4 Power Snatches (115/75)
   - 40 DU
   - 6 Hang Power Cleans
   - 12 Front Rack Lunges (115/75), 6 per leg
   - 200m Run

C) Roll out upper back with lacrosse ball

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Breaking Down Barriers

WOD- 04.19.16

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For as long as I can remember, society has tried to teach me how girls/women should look, how they should act, what kind of activities they should/shouldn't be involved in, etc.  And for as long as I can remember, I've thought it was a load of BS.  I'm not sure how or why I came to that conclusion, but I've pretty much always thrived when someone (especially a guy) has told me I can't do something.  In hindsight this is likely a large reason why I chose in High School that I would be going into the Marine Corps.  A decision I will always be so thankful I made.  Thankful to the supporters and equally, if not more, thankful to the haters.

Enough about me though; this isn't meant to be some uber-feminist rant about how closed-minded society still is in regards to gender equality.  (No offense to any feminists out there).  However, the small-mindedness of society and our younger generations has recently reminded me that this ignorance is still very, very present.  My feathers were ruffled on Monday when I found out that my 15yo daughter who has recently fallen in love with all things CrossFit (including our gym and it's members) is getting a heavy dose of 'Haterade' at school from the boys who see her posts about CrossFit & lifting.  We had a quick CTJ- Come To Jesus- about societies beliefs and how these boys only know what they've been taught, to pay them no attention and to use it as fuel & motivation instead of causing self-doubt.  It's all good in the hood now, LOL, and I'm fairly positive it lit an even bigger fire inside her.  It made me think a lot about things though and how "far" we've come, yet not really.  It also made me realize another reason why I personally love CrossFit so much.  It's an even playing field.  Women are expected to do the same movements as the men, and they're CELEBRATED for it!  They're cheered on by fellow competitors and peers alike.  This sport is showing the World that it's okay to be a girl who lifts and enjoys finding the beauty in strength.

In total irony, an article came across my Facebook page while I was trying to talk her down off of a very irritated ledge, while all I really wanted to tell her was "I hope you used your muscles to punch him in the throat!"  ... don't worry, I refrained.  LOL.  The article was written by Katrin Davidsdottir and addresses what CrossFit can teach other pro-sports about gender equality.  This is definitely one of my longer posts, but I guess it struck a nerve that was hiding somewhere deep down ... probably under my very tense traps ;)   Thanks for letting me vent!  Here's the article link if you'd like to give it a read- http://motto.time.com/4279643/women-soccer-gender-discrimination-crossfit/   ...  **END RANT**

 

Today's WOD:

A) Skill WU:  2 x 60sec HS Hold against wall
Press to HS practice against wall with WB
**Hands about 8-12inches away from the wall, rest shins on WB, hold tight hollow.
https://www.instagram.com/p/BETb1SYtwsc/


B) Weighted: 
   - Pull-ups: (4x2)
   - Dips: (4x4)
**If a scale is needed, do 7sec negatives, PER REP (For both movements).  The main objective with these is to increase strength, so keep a strict standard with the range of motion. Dead hang at bottom, chin over at the top. If this standard cannot be met, decrease your weight-load until it can be!


C) 2 Sets: (with a running clock set for 16mins)
1min- Cal Row
    1min Rest
1min- Kipping Pullups
    1min Rest
1min- WB (20/14)
    1min Rest
1min- Burpees tuck jumps(At top of burpee do a tuck jump, bringing knees into chest)
    1min Rest
**SCORE = TOTAL NUMBER OF REPS COMPLETED IN THOSE TWO ROUNDS.

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Rule #1 ...

WOD- 04.18.16

I'm beginning to believe that being a Meteorologist is the way to go.  You can be wrong EVERYDAY (at least in Florida) and still make a paycheck, LOL.  So this past weekend wasn't all stormy & nasty out like it was supposed to be, a good thing in hindsight.  It was gorgeous the majority of the weekend and I'm thankful to have been able to take advantage of it a little!  I hope all of you got to relax a bit, or do something you love to do.  Life's too short to let all of the fun pass you by!  That being said, it's back to the grind.  What better way to start the week than with a healthy dose of squats!

 

Today's WOD:

Warmup: 
   - 12 body weight jumping squats + 10 barbell jumping squats with empty barbell


Mobility: 
   - 1mins Couch stretch/side
   - 1mins IT band on foam roller/side
   - 1min Lying squat stretch against wall

A) Strength: 3 sets  ...  2FS + 4BS @ 95% of 1RM FS
***This week (4/18-22) and next week (4/25-29) will be our LAST two weeks at this rep scheme & load.  After that there will be one de-load week (5/2-5/6) in order to give your body and Central Nervous System a rest. The week following the de-load week will be our test out week.  Monday 5/9 - Back Squat and Wednesday 5/11 - Front Squat.  Don't miss out on these two days!!  Let's see how much all of this hard work has paid off!  Trust in the process and be confident; you have ALL come a long way these past 6-7 weeks and we are so excited to see the results!

B) 4RFT:
   - 2 Legless rope climb
   - 4 Deadlifts (275/205)
   - 8 HRPU
   - 16 Abmat Sit-ups

C) Accessory: (3x8) Banded hamstring curls (while sitting on a bench) 
Using a 1-1-3-1 tempo (1 sec pull, 1 sec pause, 3 sec return, 1 sec between reps)
https://youtu.be/B0kABjeJ_TY?t=29s

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What's Happening To Me??

WOD- 04.15.16 

The 7:00 class gettin after those sprints last night! 

The 7:00 class gettin after those sprints last night! 

Lol, "What's Happening to Me?" ... a book that at least half of you will know.  Either because you were told to "study" it as a child, or because you've used it through your own parenting tactics.  However it was used, it likely changed your view on life ;)

Fortunately today, that's not the book I'm referring to!  (insert sigh of relief).  Today I'm referring to an article posted by 'The Box' magazine called "Inside the Body as it CrossFits".  It's quite a good look at what's happening internally ... very Shock & Awe. Give it a read!  >>  http://www.theboxmag.com/article/body-crossfits-11251

 

Today's WOD:

A) Front Squats: 3x4 @ 75% of 1RM FS using a 30x1 Tempo (3sec descent, 0sec pause- EXPLODE UP, 1 sec pause between reps)

B) 5RFT:
   - 7 Thrusters (115/85)
   - 10 C2B
   - 200m row

C) Accessory Work: Optional
3x12 Glute bridges with barbell and plates.
**Using a barbell with plates, lay on the ground and roll the barbell over your body until it is above your hips. Bring feet close to butt, hold bar in place and then contract the glutes until the barbell is lifted off the ground and the hips are fully extended.

Weaknesses

WOD- 04.14.16 

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 I'm going out on a limb here, but I think it's safe to say that our programmer has noticed a certain weakness in the majority of us called Cardio-Endurance.  It's just a theory of mine and I could be wrong... you tell me what you think after today's WOD ;)

 

Today's WOD:

A) Push Press: 5x5
B) 5x200m run ...rest as needed in between
C) 5x100m run ...rest is your walk back from the 200m turnaround mark

This is How We Squat

WOD- 04.13.16 

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I'm not sure about the rest of you, but I have been seeing some amazing progress with my squats lately thanks to these squat cycles Coach Mike has been programming!  I'm really excited for our upcoming re-test day!  For those of you (aka- all of us, really) who want to breakdown your squats more to try and improve, check out this article from 'The Box' magazine on 10 ways you can help improve your squats- http://www.theboxmag.com/article/10-ways-to-improve-your-squat-9391

 

Today's WOD:

Mobility:

   - 1min Couch stretch/side
   - 1mins IT band on foam roller/side
   - 1min Lying squat stretch against wall

A) Strength: 3 sets
   - 3FS + 6BS @ 85% of 1RM FS

B) 25-20-15-10-5
   - T2B
   - Box Jump overs (24/20)
**Cashout: 10 Deadlifts at 1.5x’s Bodyweight for men/1.3x's Bodyweight for women

C) Roll out upper back with lacrosse ball

You 'Can'.

WOD- 04.12.16 

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 The 'competition' isn't the person next to you, it's the person staring back at you in the mirror.  Here's to all of you that come in, day in & day out, giving it your all to be a better version of yourself and motivating others along the way!

 

Today's WOD:

Mobility: Pec smash and Internal rotation using a barbell resting on shoulder. Followed by partner assisted chest/lat stretch while hanging from pull-up bar

A) Bench Press: 6x3 followed by one final burnout set- AMRAP with the empty bar

B) 12min AMRAP:
   - 21 Abmat situps
   - 14 Cal Row
   - 7 HSPU ... 'Rx' must have head level with hands!

C) Accessory Work: Optional

   - 100 Banded tricep extensions in as few sets as possible.

**Hang band from pullup bar

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The Monday Grind

WOD- 04.11.16

It was a beautiful weekend, I hope you all got to go out and enjoy it some!  Now it's back to our usual Monday grind ... Never miss a Monday!

 

Today's WOD:

Mobility: 
   - 1mins Couch stretch/side
   - 1mins IT-band on foam roller/side
   - 1min Lying squat stretch against wall

A) Strength: 3 sets
   - 3FS + 6 BS @ 90% of 1RM FS  **This is our last week of doing this rep scheme**

B) 15min AMRAP:
   - 21 KBS (53/35)
   - 15 Burpee-over-bar
   - 9 Power cleans (115/75)

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Excuses. Excuses.

WOD- 04.09.16 

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Yes it's Saturday; yes I'll be at the gym working out ...no, not just because I have to coach  ;)

Hopefully I'll see you there!

 

Partner WOD- Coaches Choice  

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It's That Time Again!

WOD- 04.08.16

Who's ready for another 'Bars & Beats' DJ WOD with Genius Entertainment??  I know I am!  The last DJ WOD was such a great time and I have no doubt that this one will be as well.  We're working on finalizing a date, so stay tuned in!

 

Today's WOD:

Skill: Burgener Warmup for the snatch

A) Front Squats @ 30X1 Tempo (3sec lower, 0sec pause, explode up, 1 sec pause between reps) ... (3X4) @ 75% of
FS 1RM

B) 21-15-9 Complex from 2014 Games (155/115) ... the same weight is meant to be used for every lift; choose wisely.
   - 8 Deadlifts
   - 7 Cleans
   - 6 Snatches


   - 8 Pull-ups
   - 7 Chest-to-Bar pull-ups
   - 6 Bar muscle-ups

   - 6 Deadlifts
   - 5 Cleans
   - 4 Snatches

 

   - 6 Pull-ups
   - 5 Chest-to-Bar pull-ups
   - 4 Bar muscle-ups

   - 4 Deadlifts
   - 3 Cleans
   - 2 Snatches

 

   - 4 Pull-ups
   - 3 Chest-to-Bar pull-ups
   - 2 Bar muscle-ups


*** To watch Froning own this in 4:16
https://www.youtube.com/watch?v=ZFZt4DTx7Cs

*** To watch Camille own this in 4:50
https://www.youtube.com/watch?v=Kn0jLZPN9vY

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Run Forrest, Ruuuuuuun ...

WOD- 04.07.16

You might want to develop that Forrest Gump running mentality with a quickness to prep for today's WOD.  It's not hidden secret that I'm not a fan of running, especially 400m runs, but I found an article from the 'Tabata Times' that has given me a little more to think about.  If you're like me and will take any help you can get, give it a quick read before coming in today:  http://www.tabatatimes.com/easy-as-pose-fall-pull-pose-running-101/

***For anyone that missed the post earlier this week, THIS FRIDAY is our April 'Bring a Friend' day.  Email Aaron (aaron@gatorcrossfit.com) to let him know if you're bringing in a friend and what class you'll be attending.

 

Today's WOD:

A) DB Shoulder Press: 4x8
B) Sprints:
   - 4 x 400m Run; rest as needed between runs
   - 2 x 600m Run; run one full lap around the perimeter (sidewalk run = 500m) continue running past the start line and run to the 200m turnaround line (100m).  Your rest is your walk back from the 200m turn around line to the start line.


C) Mobility: Roll out calves and achilles, make circles with your foot while doing this to enhance the mobilization.

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