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TGIF

7/31/2015 WOD


Great week of training by everyone.  All of us coaches love the focus and attention to you getting better each and every time in the gym.  It's the little things that make a solid foundation that will last a lifetime.

The next few Sunday's, we will only have an Open Gym scheduled.  Please take a look at the Open Gym tab on the schedule to see what times we'll be here.  We will have a hero wod on the board for you to do, or feel free to come in and do any other workout of your choice.

Have a wonderful weekend.

Today's WOD:

A) “DT”
5RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
B) Accessory Work: 5 sets of 45 sec Chin Holds over the pullup bar 

Just do it
— Nike


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Need Quickbooks and Tax help?

7/30/2015 WOD

As part of our business networking group, one of our members is an accountant in Gainesville who owns ProActive Tax Accounting.  As part of her services offered are monthly workshops and classes for all things such as QuickBooks amongst others.  

Take a look at their August schedule and see if any classes fit what you need for you and your business.

ProActive Tax Classes

Today's WOD:

A) 2x200m Sled drags (90/45)
B) “Bring Sally Up” (Song is "Flower" by moby)
Bicep Curls
C) 10min AMRAP
7 Dips
7 C2B
rest 2mins

The difference between a goal and a dream is a deadline
— Steve Smith


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Community Fun

7/29/2015 WOD

Andrea, Jess and Mandi all smiles

Andrea, Jess and Mandi all smiles

For those that came out to our Gator CrossFit social last Friday night, thank you.  We had a great time.  I thoroughly enjoyed seeing everyone socialize and hang out outside of the gym. Plan on seeing more of these socials on the calendar.

Next month's social will be a DJ Dance WOD.  Just like last time, the evening will be filled with some hard work but mostly good times.  Put it on your calendar for ___ and please bring something for the Potluck.

This community fun is what makes Gator CrossFit special.  It's not just a place to workout, but a place where you actually want to be and have fun at.

Happy Training.

Today's WOD:

A)Goodmornings 5 sets of 7
B) 6min AMRAP
20 DU
10 WB (20/14)
rest 3mins

6min AMRAP
10 Slamballs
10 Pushup
rest 3 mins

6min to establish Max Height Box Jump

If you don’t make mistakes, you aren’t really trying
— Unknown


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Are you hungry before your workout

7/28/2015 WOD

Toasted Almond Coconut is our original flavor

Toasted Almond Coconut is our original flavor

Working out is hard enough by itself, now put some hunger on top of that and you have a recipe for trouble.

Far to often, people come in for their workouts both in the morning and evening lacking the necessary energy to excel to the best of their abilities. A big reason for this is hunger.  

Solve this problem by eating an Energy Bite by MandiBar, your hand made Paleo friendly snack that we sell here in the gym.  These are made by Mandi and are comprised of clean protein, carbs and fats so that your body will build instead of breakdown.

Come check out the pro shop for this week's current flavors.  You can buy three of them for only $5...  We want you to feel good about what you eat.

Have a healthy week!

Today's WOD:

A) Strict Press 3 sets of 8, no failed sets or 
B) 4RFT:
5 Power Cleans (135/95)(155/115)(185/135)
10 Front-Racked Reverse Lunges (135/95)(155/115)(185/135)
15 Burpees Over the Barbell
C) Mobility: Mash out pecs with Lacrosse ball

You wan’t me to do something, tell me I can’t
— Maya Angelou


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Congrats to the CrossFit Games competitors

7/27/2015 WOD

Congratulations to all the competitors of the 2015 CrossFit Games.  The past few days were grueling to watch, let along participate in.  

To set yourself apart to be crowned the Fittest on Earth is by such a small margin, both the me and ladies are great representations of what it takes to succeed at the highest level.

Now, when watching, do a good majority of those movements look familiar to you? That's because you do the same exact things as these athletes do.  It's like I tell people when they come in for the first time to the gym, I can play basketball, but I can't guard play like Lebron James.

So, I extend the Good Job to you as well, our members.  This stuff isn't easy.

Happy training!

Today's WOD:

A)  Back Squats (Built in Warmup set)
12 reps @ 50%
10 reps @ 60%
8 reps @ 65%
6 reps @ 70%
4 reps @ 75%
*Dont rest longer than 2mins30sec
B) Recover
C) “Fran” (12min Cap)
21-15-9
Thrusters (95/65)
Pullups
*optional CASH-OUT: Shotgun a FitAid
 

Energy and persistence conquer all things
— Benjamin Franklin


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Hero wod

Today's wod: 

 

“Zeus”

3RFT:
30 WB (20/14)
30 SDHP (75/55)
30 Box Jumps (20”)
30 Push Press (75/55)
30 Cal Row
30 Pushups
10 Bodyweight Backsquats

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

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Watch the CrossFit Games this weekend

7/24/2015 WOD

Pre WOD core conditioning

Pre WOD core conditioning

You should tune into the 2015 CrossFit Games this weekend to see the best of the best do the very things you do, just faster and with heavier weight.

Check out the viewing schedule here -> http://games.crossfit.com/

Have a wonderful weekend!

Today's WOD:

A) OHS
3-3-3-3
B)10min EMOM: 1 Clean and Jerk at 85%
C) For time:
1k Row
50 Burpee Box Jumps
1k Row  


A change may be just around the corner


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Come join us tomorrow night for a gym social

7/23/2015 WOD

Rachel and Mandi being social in the gym

Rachel and Mandi being social in the gym

Tomorrow night, we are having a night out on the town with some friends and fellow Gator CrossFitters.  Please join us starting at 8 pm at First Magnitude Brewing for some drinks, laughs and good times.

Bring yourself, bring a friend, bring your smile as we get to hang out with the people we sweat with each and every workout.

Let's have some fun!

Today's WOD:

A) 50 Weighted Sit-ups with a DB/KB
B) "Lynne"
Five rounds for max reps of:Body weight bench pressPull-ups
Rest as needed between movements and rounds. Score is total reps of each.

Fit is not a destination, it’s a way of like
— Life


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Hump day WOD

7/22/2015 WOD

Nasyra displaying good form on her Sumodeadlift 

Nasyra displaying good form on her Sumodeadlift 

It's hump day... whoot whoot.

Today's WOD:

A) Partner Warm Up: 
4mins of Partner Wallballs
B)Strength
4×4 Front Squats, 80%
C) 10min Amrap 
7 Deadlifts (135/95)(155/115)(225/155)
14 Pistols(7per leg)
21 Double Unders


Sweat is just fat crying
— Unknown

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Add something new to your training wardrobe

7/21/2015 WOD

New pro shop items ready to be added to your wardrobe

New pro shop items ready to be added to your wardrobe

You may have noticed the vast array of new tees and tanks in the Pro Shop over the weekend. Courtesy of Top Tier Graphics and Kristy Schmidt, we have added some new shirts that will look good on your in the gym and around town.

Come check out the different colors that suit your eye.  For the ladies, there are a select few Gator CrossFit sports bras as well.  Get your hands on these and sport them while training.

We'll be adding new designs and items as we move on.  Our goal is to keep it fresh and new so you can always add something cool to your gym wardrobe.

Happy training!

Today's WOD:

 

A) Warm Up:

Tabata:

1 Rd Double Unders

1 Rd Push ups

for a total of 8 rds

B) Strength: Push Press+Push Jerk+ Split Jerk
C)20min EMOM
Min 1: 10 HSPU
Min 2: 11 Cal Row
Min 3: 12 1-arm DB Snatches, 50/35 (6/side)
Min 4: 1 Legless Rope Climb
Min 5: Rest

 

So fresh and so clean
— Outkast


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Congrats June Athletes of the Month

7/20/2015 WOD

                    Jess Joyce working hard and not missing a beat despite the baby bump

                    Jess Joyce working hard and not missing a beat despite the baby bump

Danielle looking strong on her prep for a National weightlifting meet

Danielle looking strong on her prep for a National weightlifting meet

For the month of June, we have two amazing ladies that we want to recognize for the effort and determination to be fit.

Being pregnant is one thing, being pregnant and kicking ass is another.

Jessica Joyce's baby bump has not slowed this girl down one bit.

It's amazing that at one point when she started, she didn't think this was a good fit for her. Now, she comes in for open gym on her own to go along with her regular group workouts.

I've had the pleasure of training with her lately, and I must tell you, she was very close to what I finished with.

Pretty annoying if you ask me!  I think this is more impressive then Jessica being our Athlete of the Year last year.

And for Danielle, this is a long time coming.

A big Congratulations to Danielle Keith for qualifying for Nationals in weightlifting! 

Despite a busy school schedule as an engineering student she finds a way to get into the gym and work hard towards her goals. As a 63kg lifter she needed a 170kg total to qualify which meant she would have to hit both of her best lifts to qualify.

She hit a 76kg(167.2 lb) Snatch and a 94kg(206.8 lb) Clean and Jerk. Your hard work and dedication to being a strong and fit competitor is an inspiration!  

Great job ladies.  Keep up the wonderful effort.  You make all of us at Gator CrossFit proud for being our June Athletes of the Month!

Today's WOD:

A) Ring Muscle Up Practice, work on bringing hips to rings during the swing
B) Backsquat:6-4-2(75%-80%-85%), 6-4-2(80%-85%-90%)
C) "Bad Attitude"

Every 3mins for 15mins(5 sets):

200m Run, then as many reps as possible of Squat Clean to Overhead with time remaining.(F-95/65)(RX-135/95)(P-155/105)

You don’t get the ass you want by sitting on it
— unknown


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Hero wod

7/19/2015 wod

Today's wod: 

 

For time:

66 Deadlifts (110/80)
66 Box jump (24/20)
66 Kettlebell swings (53/35)
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (55#)
66 Wall ball shots (20/14)
66 Burpees
66 Double-unders

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

 

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Join us for a night on the town

7/17/2015 WOD

We have a fun community

We have a fun community

It's time for a little fun out on the town.  We just got done with our staff meeting, and the consensus is that we want to be a little more social outside of the gym.

So, next Friday night at First Magnitude Brewery at 8 pm, we are having a Gator CrossFit social.  Come join us if you can for some drinks, laughs and games starting at 8 pm and going till whenever you want to leave.

We hope to see you there!

Have a wonderful weekend.

Today's WOD:

A) Mobility: With a bar in the rack get under it and mash out your traps.

B) We
C) 7min Amrap
7 box jumps (F-24/20)/RX+P-Box Overs(clearing the box)
7 (Fitness)-Ring rows/ Australian pull-ups (ring row with a bar on rack)
3 (RX+P)-Ring muscle ups
7 front squats (F-95/65)(RX-135/95)(P-155/115)
D) Prowler Pushes 50m, 4 trips, build in weight

Where there is a will, there is a way





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Newsletter coming to your inbox

7/16/2015 WOD

Big John working on his pistols at the 5:30 am class this morning

Big John working on his pistols at the 5:30 am class this morning

Stay tuned in to your inbox on Thursday for our July newsletter.  It has some exciting new things we have going on in the gym.   Thanks for reading.

Today's WOD:

A) 5RM weighted Push-up
Then
3 sets of 60 sec Weighted plank holds
B) "Elizabeth"
21-15-9
Power clean (RX-135/95)
Ring dips
C) Using a lacrosse ball mash out rear of shoulder and Lats

Clear your mind of can’t
— Unknown



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Community Fun

7/29/2015 WOD

This past Friday night, a group of your fellow Gator CrossFitters shared some laughs and good times at First Magnitude Brewery.  We had so much fun, we are planning on doing some kind of in gym and out of gym social each month.  

Next month, we are planning on doing a DJ Dance WOD just like we did a few months back.  Stay tuned for the exact date and time.  It'll be on a Friday night.

Community fun is what makes training at Gator CrossFit more then just a place to workout.  It's a family away from home.

Happy Training.

Today's WOD:

Motivation will almost always beat mere talent
— Normal Augustine


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Hump Day WOD

7/15/2015 WOD

Happy Hump Day WOD...

Today's WOD:

A) 500m Row For Time
B) 10min EMOM
Even- 9 bent over rows (switching overhand/underhand grip every set)
Odd- 6 squat jumps with DB in each hand
C)
-5min Amrap
8 Sumo Deadlifts @65-70% of your 1RM
8 pistols
5min Rest
-5mins to accumulate as many burpees as possible



Without struggle, there is no strength
— Unknown

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Tuesday WOD

7/14/2015 WOD

Post workout stretching

Post workout stretching

Today's WOD:

A) Practice "Around the worlds"

https://youtu.be/jy2zjpcrtAI

B) Strength: Strict Press

Take 15mins to find a 2RM. 

C) 3RFT:

400m Run

21 Dumbbell/Kettlebell thrusters  (35/20)

A man’s health can be judged by which he takes two at a time - pills or stairs
— Jon Gilson

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Community Support makes Gator CrossFit special

7/13/2015 WOD

Savannah working hard to complete her workout with Rebeca supporting her

Savannah working hard to complete her workout with Rebeca supporting her

Having a support structure in place is important in all facets of our lives.  From work, to your home and even the gym, it helps keep us on the right track.

Within our Gator CrossFit community, we provide those who train in our Gainesville gym a unique support structure that helps build confidence in you... so that you feel part of a family and are welcome to keep pushing your boundaries.

Working out is hard, so why not train CrossFit in a friendly gym that will push you to excel, but also give you the space to do your own workout at your own pace, with others that really do care about your success.

Thank you to everyone that gives that extra round of applause and words of encouragement to your fellow members.

Happy Training!

Today's WOD:

A) Junkyard dog! X 8 reps of each

Burgener Warm Up

B) Mobility(banded): Ankle/Lats/Internal Rotation

C) 4RFT:

4 Squat snatches (F-95/65)(RX-135/95)(P-155/115) or squat cleans. Your choice

2 rds of Cindy 

1 Rope climb

If you don’t make mistakes, you aren’t really trying
— Unknown


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DJ WOD coming soon

7/10/2015 WOD

Fight Gone bad was nasty like usual

Fight Gone bad was nasty like usual

Coming in the next few weeks (maybe July 24th), we'll have a DJ WOD again.  Just like last time, we'll have a DJ in house to spin some funky beats, while we break down a Daily WOD. And just like last time, we'll have a Potluck event so we can mix and mingle afterwards with your fellow Gator CrossFitters.

If you attended the last time, you know how much fun this event was.  We expect nothing but the same fun and excitement this time around.  We are going to schedule one of these every 3 months, so that our community can come together and have some fun.  That's what working out should be about.

I'll confirm that date within the beginning of next week.  We hope to see everyone there.

Have a great weekend!

Today's WOD:

A) Warm Up: “Invisible Isabelle”
30 PVC/Barbell snatches, no weight.
B) Banded Lat and shoulder Mobility
C) 10min EMOM
Even- 4 Touch and Go Powercleans @65%-70%
Odd- 7 T2B, if unable to do T2b raise legs as high as possible while keeping them straight.
D) For Time:
“The Duke”
DB/KB Snatch (F-35/25)(RX-50/35)(P-70/53)-10-9-8-7-6-5-4-3-2-1
Front Squats (F-95/65)(Rx-115/85)(P-135/95)-1-2-3-4-5-6-7-8-9-10

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Thursday WOD

7/9/2015 WOD

Today's WOD:

A) General Warmup
B) Split Jerks from Rack: Work up to a heavy Single
C) “JT”
21-15-9
HSPU
RIng Dip
Pushup
 

Whatever the mind of a man can conceive and believe, it can achieve
— Napoleon Hill

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