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Happy 4th of July

7/3/2015 WOD

Today's WOD:

A) 15mins to work up to a 1RM snatch
B) “Nancy”
5 RFT:
400m Run
15 OHS, 95/65
C) Mobility: Hips

Where liberty dwells, this is my country
— Benjamin Franklin


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Personalize your fitness

7/2/2015 WOD

Mandi working with Karen to strengthen her core

Mandi working with Karen to strengthen her core

Sometimes we just need a little tender love and care to get our bodies healthy.  Finding the right match with a personal trainer makes all the difference in the world.  It can take you from a life full of pain to a positive and healthy outlook on life.

Here at Gator Fitness & Training, we specialize in designing a customized fitness plan that is specific to each person's health and fitness needs.  What we do best is to evaluate and implement a plan for that person who has physical issues with areas such as their back, hips, shoulders, etc that limits and affects their lives.

Let's look at Karen for example.  She is a 61 year old lady who has had chronic back pain for years.  She has seen everyone from Chiropractors to Physical Therapists and Massage therapists along the way.  Not until she was taken through an evaluation and some corrective exercise with Mandi, did she realize that yes she can too live a life with little to no pain.

While every body is completely different, so are the program details and more importantly the results that come from it.  Getting results with a Personal Trainer takes a special connection and a team effort by both parties.

If you need a customized fitness plan to help with pain and/or a lack of results from an different exercise program, we'd love to meet with you to discuss how we can make your life healthier and more vibrant.

Click on the link here to schedule your free consult and evaluation today.

Happy training!

Today's WOD:

A) Tabata Hollow Holds x 8
B) 8min AMRAP
5 Push Press (95/65)(115/85)(135/95) 
5 F-KTE/RX+P-T2B
rest 2mins
6min AMRAP
1RM Squat clean
C) Mobility: Lats and Shoulders

Luck is a matter of preparation meeting opportunity
— Oprah Winfrey

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Get your summer gear at Lloyd Clarke Sports

7/1/2015 WOD

Don't get in Mindy's way... 

Don't get in Mindy's way... 

Feeling the need for some new summer gear.  Lloyd Clarke Sports has got you covered. Everything from shoes to swimwear to sporting goods, it's your one stop fitness shop.

Being a member of Gator Fitness & Training, Home of Gator CrossFit nets you a 10% discount just for showing up.  You can get your 10% off card in the office or simply just tell them you are a member here and that should be good for the discount as well.

You can now look cool and be fit with all the latest styles.  Be strong in your CrossFit training program and show Gainesville how good looking you truly are!

Today's WOD:

A)12min EMOM
Min 1- 8 Romanian Deadlifts-you choose weight
Min 2- 40 sec Plank on elbows
Min 3- 30 Double Unders
B) 21-15-9-6-3
Wallballs 20/14
Box jumps (24/20)
200m run
C) Mobility: Calf and Ankles

It’s never to late to become what you might have been
— George Eliot


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Tuesday WOD

6/30/2015 WOD

Group class getting after a tough Barbbell complex.  

Group class getting after a tough Barbbell complex.  

A) Burgener Warm Up
B) Bar/ Ring Muscle Up Instruction and Practice
C) For time:
12-9-6
Power Clean (95/65)(135/95)(185/135)
Front Squat (95/65)(135/95)(185/135)
Push Jerk (95/65)(135/95)(185/135)
D) Mobility: Roll out quads with Barbell

Fear is what stops you... courage is what keeps you going
— Unknown



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It's time for a little R & R

6/29/2015 WOD

Outdoor training at it's finest during a 5pm class last week

Outdoor training at it's finest during a 5pm class last week

Everyone needs a little R & R.  This upcoming weekend we'll be closed on both Saturday and Sunday for the holiday weekend.

You can take a look back at the past week's post for the travel wods or just go for a good ole run, bike or swim.

Have a wonderful 4th of July weekend and a great week of training.  Make sure you get your group classes in during the week as much as possible.

Thanks!

Today's WOD:

A) Warm Up: 2 rd
Leg swings x 20/side in all directions
10 Jump Squats
1min laying squat hold against wall
B) Backsquats
5-4-3-2-1
C) 4min AMRAP
(10/7) Cal Row
5 Burpees-over-the erg
Rest 4mins
3 sets

You miss 100% of the shots you don’t take
— Wayne Gretzky


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Hero wod

today's wod:

Hero word Sunday
“Hammer”
5Rounds, Each round is for time:
5 Power Cleans (135/95)
10 Front Squats
5 Jerks
20 Pullups
Rest 90 secs between rounds

U.S. Army First Sergeant Michael 
"Hammer" Bordelon, 37, of Morgan City, 
LA, assigned to the 1st Battalion, 24th 
Infantry Regiment, 1st Brigade, 25th 
Infantry Division (Stryker Brigade 
Combat Team), based out of Fort Lewis, 
WA, died on May 10, 2005, from injuries 
sustained when a car bomb exploded
near him in Mosul, Iraq on April 23, 
2005. 
He is survived by his wife Mila; children 
Mike Jr., Jacob, and Johanna; mother
Dolores; and sister Doreen Scioneaux

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TGIF

6/26/2015 WOD

Have a great weekend.

Today's WOD:

A) Warm-Up: 2rds
10 Barbell/PVC Good mornings 
5 Leg swings forward/backward/side-to-side
10 Clapping pushups
10 Jump squats

B) Deadlifts: 15mins to work up to a 3RM SUMO DL

C)For time: “T.G.I.F”
75 Wallballs (20/14) *Everytime you break up wallballs, you must row 250m
3  (F+RX) Rope climb/P=Legless Rope climb
50 Jumping split Lunges (1 per leg)
2 Rope climbs F+RX=Rope climb/P=Legless Rope climb
25 HRPU/HSPU RX/ 4” Deficit HSPU
1 F+RX=Rope climb/P=Legless Rope climb

The finish line is just the beginning of a whole new race
— Unknown


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Thursday WOD

6/25/2015 WOD

Debby and Andrea having some warmup fun

Debby and Andrea having some warmup fun

Today's WOD:

A) Good Mornings 5 sets of 5 reps
B) Mobility: Pec, Internal Rotation with Barbell
C) “Jeremy”
21-15-9
OHS (F-65/45)(RX-95/65)
Burpees

rest 

D) 400m run for time

The secret of getting ahead is getting started
— Mark Twain


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In need of a cleaner

6/24/2015 WOD

Tony working on his balance with Leslie by his side... in a nice clean gym 

We are looking for someone that has the available time an hour a day 3-5 days per week to help us clean the gym.  We need this person that can commit to at least 6 months of time.  In exchange of cleaning, we trade hour for hour.  Meaning, you give us 3 hours per week, we give you 3 hours of group classes, etc.

Ideally, this person has the time during the middle of the day to clean while the gym is open, but that does not mean that if the right person can only clean in the evenings after the gym is closed, that could be fine as well.  

Please email Aaron at aaron@gatorcrossfit.com or come see me in the office.  We are looking for someone to start asap.  If there are multiple people inquiring, we'll have to pick the person that fits the best.

Thanks!

Today's WOD:

The Burgener Warm-Up

  1. Down and Up
  2. Elbows – High and Outside
  3. Muscle Snatch
  4. Snatch Land
  5. Snatch Drop
  6. Hang Power Snatch

B) 10Min EMOM:

2 Hang cleans, Build in weight. Use this as your warm up for the wod. *Remember to keep the chest tall when cycling hang cleans.

C) For time:

50 hang cleans (115/85)(135/95)(155/105)

40 Box Jumps (24/20)

30 F-Pullups/RX+P-C2B

D) Mobility: Traps and Upper back

 

 

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Travel WODs

6/23/2015 WOD

Traveling much this summer.  Here are some workouts to take with you that you can do anywhere.  Pick and choose wisely.

Travel WODs

Today's WOD:

A)Warm Up: 2 rounds 
5 Dive Bomber Pushups
10 sec Russian Baby-maker squats

10 air squats/ 2nd round do jum squats

B) Front Squats 5 sets of 3, Build.
C)”Annie on the run”
50-40-30-20-10
Double Unders
Abmat Sit-Ups
200m run after every round
D) Calf and Ankle Mobility

Motivation will almost always beat mere talent
— Norman Augustine


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This month's Newsletter

6/22/2015 WOD

Via working hard on the Prowler while it was still cool outside

Yes, it's hot outside.  Yesterday marked officially the first day of Summer.  Let's keep the gym pumping white hot with energy as we take on the heat this summer.  Time for some sweat and fun.

Also, we sent out June's Monthly Newsletter to your inbox yesterday.  If you didn't see it, head on over and check it out!

Happy training!

Today's WOD:

A) Bar/Ring Muscle Up Practice
B) 20min Amrap
5 Push Press (F-65/45)(RX-95/65)
10 Front Squats
15 Deadlifts
Rest 10mins
C) 6min EMOM
Even: 5 Strict T2B, if unable just raise legs as high as possible while straight
Odd: 30second Plank Hold

Strive for progress, not perfection
— unknown


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Happy Father's Day weekend

6/19/2015 WOD

Happy Father's Day to Jim and all the dad's out there. 

Another great week of training is almost complete.  Thanks to everyone for your focus and attention to detail.  Your hard work is paying off.

Happy Father's Day to all the dads out there.  You work hard all year but your recognition is in the background.  Enjoy your day and your weekend.  

To commemorate Father's Day, we will be closed for group classes on Sunday.  This is the perfect opportunity to go for a 5k run.  In fact, that'll be the WOD for this Sunday... go run a 5k and post your times if you do so.

Happy Father's Day to my Dad, I love you.

Have a wonderful weekend!

Today's WOD:

A)10min EMOM (45/35)
5 Front Squats+4 BackSquats+3 OHS
B)For time:
11 Backsquats (F-155/115)(RX-225/155)
22 Pullups
33 Abmat Situps
44 Front-Loaded Walking Lunges (95/65)(115/85)
555m Row
C) Mobility: Lat and Shoulder

In seeking happiness for others, you find it for yourself
— Anonymous


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May Athletes of the Month

6/18/2015 WOD

                                                                Linda Allen all smiles

                                                                Linda Allen all smiles

Let's offer a big round of applause for our May Athletes of the Month, Linda Allen and Matt Steadmon.  Both of these members have done an amazing job at staying dedicated to their fitness goals.

It's great to see our ladies excel while starting in their 50's just as Linda has.  It's also wonderful to see a member returning from a long absence and come back even stronger then before, like Matt.

Congrats to the both of you for being the best examples of what an Athlete of the Month should be.

Happy Training!

Today's WOD:

A)Bulgarian Split Squats, 4 sets of 8 reps per leg
B) Skill Work: Double Unders
C) “Bubbles”
12min Amrap
10 Burpees
25 Double Unders
D) Mobility: banded Ankle distraction while foot is elevated using a plate
Lacrosse ball mashing calves and tibialis anterior (muscle along shin bone)

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

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Giveaway Extravaganza

6/17/2015 WOD

To celebrate the pre-sale launch of our book, Women On Paleo, we teamed up with the best of the best Paleo and natural health brands out there to put together an utterly amazing giveaway with prizes valued at over $1600!!  Woohoo!!

There is no purchase necessary to enter this giveaway, but if you do place your pre-order you can earn 5 extra entries per day from the day you pre-order until the giveaway ends. That is a LOT of bonus entries!

These fabulous brands who so generously donated to this amazing giveaway are all products we at Women On Paleo wholeheartedly believe will help anyone following our method to recovering wellness and vitality get a leg up on their journey. These are brands we each use in our own homes and kitchens and love!

Pre-Sale Women on Paleo E-book

And, each winner will get their own copy of Women On Paleo, the Companion Guidebook, and the 3 bonus books! Note: if you pre-order and are one of the lucky winners, you have the option to either be refunded or to receive a 2nd 5-book package to gift to someone of your choice :-)

Pre-Sale Women on Paleo E-Book

Happy Training!

Today's WOD:

A)PVC/Barbell Goodmornings x 20reps
25ft inch worms
12 supermans
30sec plank
B)15 mins to find a 3RM Deadlift
C) Every 1min30sec:
200m Run
(with time remaining do as many reps of) Push Press(F-75/55)(RX-95/65)(P-115/85)
30sec Rest, 
4 sets total, new round starts every 2mins
D)Mobility: Banded hip stretch, Dynamic hamstring with band attached to rig, lacrosse ball in glute

Just do it
— Nike


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Introducing Women on Paleo

6/16/2015 WOD

Mandi has something she’s finally ready and very excited to unveil to you… No, it’s not a baby bump! Here is her message:

As many of you have observed, I have been dividing my time between the gym, making MandiBar Energy Bites, and one other thing you may not have known: I’ve been writing a book since last October.  

I’ve been on a journey of self-discovery since last Fall. I’ve learned that my body does not thrive with intense exercise, but a more gentle approach (not an easy thing to come to terms with, being in our CrossFit community). I’ve learned how to balance my time with professional projects and personal time. I’ve learned how to manage stress. This journey has also allowed me to open myself up to new possibilities.

I am just ⅓ of this book. I have teamed up with two amazing women- Dr. Akemi Korahais, a Doctor of Oriental Medicine and Amanda Torres, also known by her successful paleo blog, TheCuriousCoconut. Together, we are Women on Paleo. And we have something so unique and authentic that we can not wait to share with you (and the world!)

Women on Paleo is a wellness solution from the combined wisdom of an Acupuncturist, a Neuroscientist, and a Fitness Expert (yours truly!). The three of us have learned that there is never just one solution to weight loss, better health, or vitality. With our combined experience and expertise, we take you on your own very unique journey.

Find out more about Women on Paleo and how to get your Pre-sale copy today at a 20% discount.  Click the link below:

Women on Paleo E-book Pre sale


Right now, Women on Paleo is available for pre-sale and because you all are close to me, I can offer you a 20% discount.

So don't delay, click on the link above. 

Did I mention that you get over 1k in free gifts?

Today's WOD:

A)WU: 2 rounds:
10 Medball slams

5 Pushups

50ft crab walk

B) Bar/ Ring Dips, 4 sets of Max Reps, rest 2-3mins between sets
*If unable to do dips without assistance or bands, your first set will be 12 negatives with a 4-5 second descent.


C)12min Amrap
Buy-in: 50 WB (20/14)
10 Deadlift (F-115/85)(RX-135/95)
10 Box Jumps (F-24/20)(RX-30/24)

C) Mobility:
Anterior Delt Pec smash
Barbell tricep smash
Banded overhead shoulder distraction

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


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Happy Monday

6/15/2015 WOD

Mandi showing the beginnings of how to properly hang from a bar during Gator Ramp

Mandi showing the beginnings of how to properly hang from a bar during Gator Ramp

 

Hope everyone had a nice cool weekend.  With the weather heating up both inside and out of the gym, it's important to remind you the importance of hydrating.  Without working out in the day, you should drink half your body weight in ounces for that day.  When you find yourself feeling thirsty, it is often to late.  Consume your water all throughout the day along with the evening, so you can stay hydrated and healthy all summer.

Check out this article about the Importance of drinking water:

=> http://www.humankinetics.com/excerpts/excerpts/benefits-of-water-during-exercise

Happy training!

.

A) 15mins to work up to a 5RM Backsquat

B) 15-12-9

Clusters(F-95/65)(RX-135/95)

HSPU

Nothing great was ever achieved without enthusiasm
— Ralph Waldo Emerson

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Hero WOD sunday

6/14/2015 WOD

Today's WOD:

“Wilmot”
6RFT:
50 Air Squats
25 Ring Dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

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Welcome to our community

6/12/2015 WOD

What an amazing week.  That is a picture of the Gator Ramp class Wednesday night.  It's June, but we are growing like crazy.  It just shows you that when you help get people the results they are looking for, new members will still come in even during summer.

We are excited to help each new person in their fitness journey.  Let's have some fun.

Have a great weekend!

Today's WOD:

A) Tabata Hollow Holds X 8
Tabata Superman X 8 - alternating
B)“T-rex”
4 Rounds:
21/15 Pull-Ups
15/12 Box Jump Overs (24/20)(20/16)
9 Deadlifts (F-145/115)(RX-225/155)(P-245/175)

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


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Buddy WOD tomorrow

6/11/2015 WOD

This is the only time a husband can jump over his wife without getting yelled at...

This is the only time a husband can jump over his wife without getting yelled at...

Tomorrow will be our monthly Buddy WOD.  Invite your family and friends who you care about the most, so they can live a happy and healthy lifestyle just as you do.

You can bring them to whichever group class you come to.  Please email me at aaron@gatorcrosfit.com if you do plan on bringing someone.

Happy training!

Today's WOD:

A) Bench Press: 15mins to Work up to a 1RM
B) 4RFT:
300m Row
50m Farmer plate pinch carry (F-35/15)(RX-45/25)
10 Push Jerks (F-95/65)(RX-115/75)

The finish line is just the beginning of a whole new race
— Unknown

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