Our Newest GCF Rookie!

WOD- Tuesday 10.06.15


A great big Gator CrossFit CONGRATULATIONS goes out to Keith & Jessica Joyce on welcoming their newest addition, and subsequently our newest Rookie, Wyatt Daniel Joyce.  I know all of you have seen Jess (and the belly) in & around the gym at some point working out for 2 and still performing most things 'Rx'.  She won't be around for a little while... something about needing to let your body recover after giving birth.  LOL.  I know from personal experience how badly she'll be chomping at the bit to get back in the gym as fast as possible!  We'll be posting a WOD dedicated to baby Wyatt in the coming week... stay tuned!

It's also Ian's birthday today, so our first AMRAP of today's WOD will be dedicated to him.  He does open gym a lot, but frequently pops into classes as well.  I have yet to see him around the gym without a smile and he's always helping motivate people along, even if he's not in the class itself.  Thanks for all of the positive energy you bring into the gym, Ian ... we hope you have a GREAT day!


A) Mobility:  Lats & Pecs

B) Close-grip Bench Press:  5 x 5 @ 70%

C) Ian's Birthday WOD- 10min AMRAP:  HAPPY BIRTHDAY, IAN!!

   - 6 Clean & Jerks (F: 105/75)(Rx: 135/95)(P: 155/105)

   - 92 DU/Singles


**rest 3 minutes**


D) 10min AMRAP (#2):

   - 3 Wall-walks, performing a push-up at the bottom of each (once in the plank position)

   - 15 KBS (F: 53/35)(RX+P: 70/53)



Flexing Some Muscle

WOD- Monday 10.05.15


Gator CrossFit has officially added vinyl car decals to our Pro Shop!!  We made a limited supply for our first run, so make sure to buy yours fast.  They're $5 each ... let's flex some GCF muscle while driving around town!

This month we'll also be bringing back an important element of CrossFit; the test & re-test method.  The first week in each month we'll program one particular movement to test your 1 rep max on.  At the end of the month, we'll schedule a re-test for that same movement allowing you to see just how far you've come.  No matter what the reason is that you come into the gym, deep down inside there is part of you that desires to know the kind of progress you're making when you workout as hard as you do.  The test/re-test method is perfect for this!


A) Front Squat: you will have 15 minutes to establish a 1RM

B) For time:
   - 500m Run
   - 50 Box Jumps (24/20)
   - 50 T2B
   - 300m Run
   - 30 Box Jumps
   - 30 T2B
   - 200m Run
   - 20 Box Jumps
   - 20 T2B

It’s Monday, don’t forget to be AWESOME!



WOD- Sunday 10.04.15 


"Murph” or “Smurf”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 


1 mile run
100 pullups
200 pushups
300 airsquats
1 mile run

 ... or ...


800m run
50 pullups
100 pushups
150 air squats
800m run


Identity Crisis Much?

WOD- Saturday 10.03.15 


It's Game Day again in the Swamp!!  Today our opponent is having a bit of an identity crisis... they can't figure out if they want their mascot to be an old, retired, Colonel (that makes me crave fried chicken in ways I thought only Paula Deen could), a big 'ole Black Bear, or a Landshark (isn't that a beer & what does that have to do with the South??).  The Landshark idea was apparently part of a recent petition to change the mascot... again.  As for today's game, Hotty Toddy is what you'll hear chanted loud & clear.  Yet again, isn't that an alcoholic drink?  Listen, I don't judge, but I'm wondering if these newer alcoholic-related "mascots" are the reason for their identity crisis. 

 Truth be told, I've just now thought about Ole Miss waaaaaaay more than I ever cared to!  I'm just glad to be a die hard fan of a more psychologically balanced team ;)

 While I didn't get the opportunity to be at the gym today, I hope that our October Buddy WOD was a HUGE success!!   Now it's time for another great Partner WOD Saturday, then onto game day!!  Go Gators!


Partner WOD:  Coach's Choice 



A Motivating Week!

WOD- Friday 10.02.15

It was a PR kind of night for everyone in the 7:00 class Wednesday night; that cowbell was ringing nice & loud!!!

It was a PR kind of night for everyone in the 7:00 class Wednesday night; that cowbell was ringing nice & loud!!!

It's Buddy WOD Friday!  We've had an AMAZING week of training with tons of PR's from finding new Front Squat 3RM, to Nancy, to Grace.  It's been great to watch everyone not only meet their goals, but a lot of you surprised yourselves and exceeded your own expectations; which from a coaches perspective is such a GREAT thing to watch!  Now let's use all of that amazing motivation and finish out the week strong, alongside of our friends!  

A) Dynamic Run Warmup:
      - Walk 50ft on heels
      - Walk 50ft on toes
      - 50ft sideways jumping jacks
      - 50ft of butt kicks
      - 50ft of karaoke with step-over
      - 50ft Back pedal run backwards
      - High Knees
      - High kicks
      - Straight leg strides

B) Every 2mins for 20mins (Rest Built in)
      - 100m sprint


C) 7min AMRAP:
      - 5 Burpees
      - 10 jumping air squats
      - 5 KTE ... making sure to bring knees to elbows not armpits

D) **OPTIONAL** Accessory Work:  (if time allows)
      - 3 sets of back squats @ 60% of 1 RM
      - 30 V-ups
      - 20 bicep curls @ 3-1-3-0 (3sec up, 1 sec pause, 3 sec down & 0 sec between reps)

I’ve got a fever, and the only prescription is... MORE COWBELL!
— Christopher Walker, SNL


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It's up to you

WOD- Thursday 10.01.15

Pro Shop.jpg

Over the years we've kept various products & apparel stocked in our Pro Shop.  Shirts, sports bras, wrist wraps, Jaw Grips, speed ropes, etc.  These are all things that we thought our members would like.  We'd like to hear from you though; what have you liked in the past and what would you really like to see stocked either again, or that we've never had?  You all come in the gym day after day and work extremely hard so we'd like to have things stocked that you all have voiced you would like in the gym.  We're always open to ideas, so please leave them in the comments section!  Now on to another great training day!


A) Burgener Warm Up

B) Hang snatch: work up to a heavy single

C) Partner Wod:  12min AMRAP - In teams of 2, complete the following...
   - 20 DU/40 singles
   - 10 Push Press (75/55)
   - 10 Burpee Box Jumps (24/20)
**Only 1 partner will be working at a time; partners must tag each other in & out. 

Teamwork divides the task and multiplies the success.

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Reminder: October Buddy WOD

WOD- Wednesday 09.30.15


Just a friendly reminder that our October Buddy WOD will be held this Friday, October 2nd.  You can bring a friend to any of the Friday classes on the schedule, at no charge to them.  Don't forget to send Aaron an email letting him know your friends name and what class you two will be attending; you will still need to sign yourself up for the class using MindBody like usual.  Can't wait to see you & your friends on Friday!


A) Mobility: Hamstrings - 10 Good mornings, followed by 10 good mornings with one foot placed in front of other

B) Work up to a heavy set of 3 Romanian deadlifts

C) “Grace” ... for time:
   - 30 Clean and jerks (135/95)


D) Hamstring mobility

Successful people pursue hard things. Unsuccessful people avoid them.
— Greg Glassman



Team Competition Time!

WOD- Tuesday 09.29.15


It's competition time again!  On October 24th, we will be hosting our first ever team-based competition here at Gator CrossFit ... 'Romp in the Swamp'.  Teams will be 2-person, same-gender teams.  There will be 3 divisions: Fitness, Rx & Performance.  The entry fee is $40 per team, and proceeds will be donated to a charity that will be announced in the coming weeks.  We are XTREMELY excited for this event and we will have the division requirements announced next Monday.  WODs will be released shortly thereafter, as well as more nitty-gritty details.  So for now put it on the calendar & lock-down your team!  This is an in-house competition, so both team members must be current members of Gator CrossFit.


A) Partner Row Warmup: 2K Row as team

B) Strength:  Partner Pull-ups
   - RX: (3x2) Weighted pull-ups ... After performing the 2 weighted pull-ups, your partner will remove the weight from between your legs and you will then immediately perform max reps of STRICT, unweighted pull-ups.  If you are using the belt then rest 10 secs between weighted pull-ups and max reps attempt.
   - Fitness: (5 x 8sec) negative pull-ups, immediately followed by max reps of chin-over-the-bar pull-ups with a band. (DO NOT kip with band for this)

C) 8min "EMOM" (performing a new set every 2 minutes ... a total of 4 sets)
   - 1min & 30secs to accomplish the following:
        - 200m Row
        - Max reps of (F) Ring Rows, (RX) Kipping Pull-ups, or (P) Bar or Ring Muscle-Ups

**30sec rest until start of next set**

In order to succeed, your desire for success must be greater than your fear of losing.



Salad or Cupcakes?

WOD- Monday 09.28.15


In every aspect of life, balance is the key to success.  Over the past three years I had to learn this lesson the hard way, as I do every life lesson because I may or may not be slightly stubborn- I'll let you decide which.  In all seriousness though, having a baby taught me a lot about finding a balance in my life; which I know a lot of you can empathize with!  But it's not just babies that require us to find a balance; it's life.  Family, work, gym-time, "me time", food ... the list goes on & on.

If I've learned anything over the past few years it's that the balance game is ever-changing and I'm driving the struggle bus to keep up!  Some how I'm managing to drive a straight line ... right to those cupcakes, after the gym.  Balance!


A) Warm Up: 
   - 30 Partner WB sit-ups ... sit in front of your partner and do a sit-up while holding a WB.  Then toss the ball across to your partner as you come to the top of your sit-up, they'll catch the WB and repeat the movement.  One sit-up/toss = 1 rep


B) 15mins to find a 3RM Front Squat

C) “Nancy” (RX)
   - 400m Run
   - 15 OHS (95/65)
“Little Nancy” (F)
   - 200m Run
   - 9 OHS (75/55)

Life is like riding a bicycle. To keep your balance you must keep moving.
— Albert Einstein


Hero WOD Sunday

WOD- Sunday 09.27.15 




   - 11 Backsquats (185/145)
   - 10 Jerks (135/95)

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.


Partner WOD

WOD- Saturday 09.26.15

The Athletic Association is calling for a blue-out for today's football game against Tennessee!!  Start the celebrations early and wear your blue up to the gym for our Saturday Partner WOD!  Have a great weekend everyone and GO GATORS!!!


WOD:  Coaches Choice



Powers of Persuasion

WOD- Friday 09.24.15


It's that time again... time to casually convince one of your CrossFit skeptic friends to come do a FREE workout with you and then let them drink some of the "KoolAid" afterwards to rehydrate with.  Or you can bring in a friend that appreciates a great workout being surrounded by great people who motivate you along the way.  Really you can bring any one of your friends, but let's be real for a minute, you know it feels good to change the mind of one of your skeptical friends who believes you're a part of the CrossFit cult. LOL.  Our October Buddy WOD is scheduled for next Friday, October 2nd.  Be sure to email Aaron ( if you have a friend coming to let him know your friends name & what class you'll be attending.  So you've got a week to come up with a plan of attack ;)  


A) Skillwork: foot lock on rope climb

B) 4RFT:
   - (F/RX) 1 Rope climb or (P) 1 legless rope climb
   - 12 T2B
   - 12 HRPU
   - 10 Front squats (F: 95/65)(Rx: 115/85)(P: 135/95)



Feed Me!!!!

WOD- Thursday 09.24.15


If you were anything like I was when I started my CrossFit venture, you were, or are, on a constant search for food.  Like you hadn't eaten in daaaaaays, even though there is likely at least one person that could attest to the fact you had indeed eaten very recently- like 5 minutes prior.  I'm one of those 'Hangry' people; 0-60 without a moments notice kind of Hangry.  I once told someone that if I didn't get food quick, my stomach would surely eat it's way through my body, dragging my remains behind it until it found real food.  A little dramatic, I know; I told you, 0-60.  Whether you'll openly admit it or not, I know there's more of you out there that get like that!  I also found myself struggling through workouts some days, like my body just didn't possess enough energy to get through it.

Little did I know (even having played sports my entire life) that I could fix my issues ... with food!  (insert my inner fat-kid dance!)  There truly is a method to the madness when it comes to fueling your body in order to optimize your workouts and improve your overall health.  What you eat can work for you, or against you.

For any of you that may struggle with those same issues, or would generally just like to learn more about nutrition and fueling your body, the right way, Mandi will be hosting a Food & Nutrition class next Wednesday (September 30th) at 6pm to help answer any of your questions or just broaden your nutritional knowledge.  You will need to sign up for the class on MindBody, just like any normal class.

When it comes to anatomy & nutrition, I may not hold the credentials Mandi does, but I definitely have a lifetime geek membership card. LOL.  This class is sure to be an eye opener, so come get your geek on!  ...we don't judge ;)


A. Burgener Warm-up

B. Clean Pull + Squat Clean ... working up to the heaviest complex you can perform

C. 15min AMRAP:

   -20cal Row

   -100ft Plate-pinch carry (45/25)

   -20 OH Plate lunges (same weight as above)

Don’t dig your grave with your own knife and fork.
— Proverb



Stuff the Bus!

WOD- Wednesday 09.23.15


'Stuff the Bus' is an annual event sponsored by the United Way.  The donation drive focuses on providing homeless school children with school supplies, hygiene items, as well as food items.  This year the bus will be parked in front of the Publix located in Butler Plaza on Saturday, October 10th and they will be accepting donations from 9AM-1PM.  If you'd like to donate, we have a box in the gym located next to the FitAid fridge that you can place your donated goods in.  Attached to the box you'll find lists of approved items to be donated for you to take.  No act of kindness is too small, especially to these children who find themselves in circumstances like this.  Whatever we collect in the gym will be taken to the bus and donated.  Let's team up and stuff that bus to the very top!! 


A) Tabata: Double unders

B) Bench Press: 8 Sets of 1 rep, with a 3 sec pause on chest

C) 10-8-6-4-2
   - Deadlift (F: 115/75)(Rx: 135/95)(P: 155/110)
   - Hang clean ... using DL weight
   - Split Jerks ... using DL weight
   - (F) Pull-ups / (RX) C2B / (P) Bar MU

No act of kindness, no matter how small, is ever wasted.
— Aesop



August Athletes of the Month

WOD- Tuesday 09.22.15

image copy.jpeg

While this particular post is coming a little later in the month than usual, it doesn't make it any less important.  A big CONGRATULATIONS goes out to our August Athletes of the Month, Vicente & Lauren!  Both of them can frequently be found around the gym in the evening classes constantly striving to get stronger, faster and fitter.. smiling the whole time!  If you see them around this week, be sure to congratulate them!


A) Burgener warm up, followed by "Invisible Isabelle" - 30 snatches with a PVC pipe or empty barbell

B) Snatch, working up to a heavy single

C) For time:

   - KBS: 60 (F) or 100 (Rx) ... (53/35)

   - WB: 60 (F) or 100 (Rx) ... (20/14)

** At the top of every minute, stop what you're doing and perform 2 Burpees **

It never truly gets easier; you just get stronger!


Another Great Week

WOD- Monday 09.21.15

The best looking staff out there!  ...minus maybe the staff at that one mansion out in California that some famous older gentleman owns ;) 

The best looking staff out there!  ...minus maybe the staff at that one mansion out in California that some famous older gentleman owns ;) 

 Here's hoping everyone had a great weekend! On Sunday Funday the GCF staff got together for a meeting (not a bad thing when you work with people that make you laugh the whole time!) to hammer out some details and ideas on how to keep making your membership experience even better, as well as some events we have planned for the upcoming months. Be on the look-out for info in the blog posts!


A) 30 sec false grip holds X 3 sets

   - 30 sec chin-over-bar hold X 3 sets

B) Work up to a 5RM Front Squat

C) 3 sets of:  4min AMRAP
   - F- 10 strict press (65/45)/RX-10 Kipping HSPU
   - 25 DU

**Rest 1min between each AMRAP**



WOD- Sunday 09.20.15


Sergeant Major Jerry Dwayne Patton was born in Columbus, Ohio on 5 June 1968 and entered the Army as an Infantryman in January 1989.  On 15 October 2008, Sgt. Major Patton, 40, died during a High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.  Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time:
   - Run 1 mile
   - Row 2K
   - Run 1 mile

The final test of a leader is that he leaves behind him in other men the conviction and the will to carry on.
— Walter Lippmann



Partner WOD

WOD- Saturday 09.19.15

How're those legs feeling today after all of those lunges??  Yesterday's WOD was deceptively difficult; I know I didn't really give it much thought until ooooooh, the 100m mark.  Then my thought process changed and included more than a few choice words, LOL.  Today's the Gators first SEC game of the season, against the Kentucky Wildcats!  Let's start our Saturday right and get in a great workout before starting the celebrations!


Partner Wod: Coach’s Choice



Baby Boomers are Back!

WOD- Friday 09.18.15

So far this week we've revealed two new things coming soon; our Flexible Sessions membership enhancement & our Obstacle Prep Course starting on October 12th ... don't forget, there are only 12 spots available for this first course so be sure to sign up soon!  While we're talking about new happenings around the gym, let's take a minute to mention our 'Baby-Boom Fitness' class.

This class was created with our baby-boomers & seniors in mind; focusing on lower intensity, functional movements to help you lead a healthier, active lifestyle.  Classes are currently being held on Tuesdays & Thursdays at 10 or 11am (check the schedule each week to be sure of the time).  In October, classes will also be offered on those days at 6pm as well.  Click on the link for more information about this class-


A) Tabata: (8 rounds)
   - Handstand Holds
   - Hollow hold

B) For time:
   - Walking Lunges (F: 200m/Rx: 400m)
   - 400m Run
   - 40 Abmat Situps
   - 20 Burpees

We don’t grow older, we grow riper.
— Pablo Picasso



Train Dirty!

WOD- Thursday 09.17.15

Can I interest anyone in a mud bath?

On October 12th we'll be starting a 6 week long Obstacle Prep Course that is open to members, as well as the general public.  The prep course classes will be held twice a week, on Mondays & Fridays at 5:00 pm, and are geared towards developing the specific skills needed to successfully complete obstacle courses & mud runs.  Over the course of the 6 weeks, there will be 10 classes held in the gym and 2 classes held at an off-site training facility.  At the end of the 6 weeks, there will be a Gator CrossFit team participating in The Mud Endeavor, in Zephyrhills.  Space is limited for the Obstacle Prep Course to the first 12 people that register.

For more details click on this link -

Let's get a little dirty together!!


A) Banded Lat Mobility    

B) Push press: 3-3-2-2-2

C) 12min AMRAP:
   - 20 Ring Dips
   - 250m Row
   - 20 WB (20/14)

Welcome to today; another day - another chance. Feel free to change.