GatorCrossfit

Learning the Foundations to CrossFit training

Mandi teaching LaVonne and Jesse their Oly Lifts during Foundations...

There are so many methods of teaching each new CrossFit athlete the movements.  Some affiliates teach in a beginner group setting and have multiple people going at once.  Here, we have found the best way to teach people is with some individual attention.  Getting down to the basics and spending time with a new member goes a long way towards being successful in your training.  Performing the foundations in a private session allows each athlete to reap the benefits of individual instruction, they learn at their own pace without the worry of what everyone else is doing around them.  We take pride in how we teach our new members and spend a good deal of time teaching everything from the basic movements to the more complex olympic lifts and gymnastic exercises.  To all our new members going through the foundations right now, we look forward to seeing you succeed in your CrossFit training... Train hard, train smart!

Here is the WOD:

Complete for time of

1000m row

20 Box Jumps

20 Pushups

750m row

35 Box Jumps

35 Pushups

500m row

50 Box Jumps

50 Pushups
 

Hump Day Wednesday

Doing some KB cleans...

Great work so far this week, yesterday was a good showing with the main site wod.  Keep it going and get over that hump.

Here is the WOD:

Power Cleans 3-3-3-3-3

Rest 5 minutes

Then:

AMRAP in 12 minutes of

200m sprint

10 Wall Balls

15 Double Unders
 

Main Site WOD

 
Mandi after the Roaming WOD, all I can say is awesome...

Here is the WOD:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

No new website yet

Group WOD at Davida's Farm on Saturdays

Thanks to everyone that came out to Davida's Farm saturday for our monthly Roaming WOD.  With SloBody Yoga, the WOD and a BBQ afterwards, we had a great time.

So, it looks like the new website will not be up and running just yet.  We were having some technical difficulties this weekend.  We hope to have it up and running anyday now.  Until then, we will be using this blog.  Once the new site is running, you will need to click on the Today's WOD/blog tab on the top of the screen to find the WOD for the day.  Thanks!

Here is the WOD:

Overhead squats 10-8-6-4-2-1-1

Then:

500m Rower repeats x 3 (rest 2 minutes in between rounds)

If you did not do the Challenge yet, you will do Elizabeth

The weekend agenda

Just to remind everyone, we will be updating our website over the weekend.  I can't say for sure when it will be down but to be on the safe side, I will post our weekend agenda.  Today, we will be starting our next challenge.  Give it your best shot.

*  When the new site is up, to see the WOD for that day and to visit the blog, please click on the Today's WOD/blog tab.  Also, as the site is up, there will be some adjustments to the banner and logo and next week goes on.

Here is the WOD: Elizabeth

Complete 3 rounds for time of

21-15-9

Squat Cleans (135, 95)

Ring Dips

Rest 5 minutes

Tabata run x 8

Accessory Work:

Wall angles (as needed)

Saturday's Agenda:

For those coming to the Roaming WOD at Davida's Farm, please meet at the gym no later than 9:00.  We will leave at that time and will start the yoga, followed by the WOD and a BBQ.  If you are wanting to bring something, that is up to you.

Sunday's Agenda:

Open gym will start at 11:30 followed by the Oly lifting class at noon.

New website and logo

Gator CrossFit's new logo, give us your thoughts!

We will be putting up a new website come the first of next week.  Hopefully this will allow you to navigate our website easier and help create a closer knit Gator CrossFit community.  Please be aware that over the weekend, due to us transfering the site from typepad to wordpress, there will be some downtime and the site will not be running.  Sorry for the inconvienence.  We will be remind everyone tomorrow about Saturday's WOD and our weekend schedule for the Open Gym.  Thanks.

Here is the WOD:

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m  

Welcome new members

Catherine starting off her CrossFit training in great form...

Whew, this month has been a great month at Gator CrossFit.  All our members are achieving PR's all the while pushing themselves and training with determination and focus.  Great work by everyone!  

Also, we have had an influx of new members joining us at a record pace this month, we want to welcome everyone that has just started with us.  We are very excited to work with everyone of you, Mandi, myself and all of our members welcome each and every one of you to our Gator CrossFit family.

As for our Roaming WOD this Saturday at Davida's Farm, please confirm with us no later than tomorrow.  Following the workout we will be having a BBQ so we need to coordinate and figure out how much food we need.  We hope to see you there.

Download Davidasfarmwod

Here is the WOD:

Front Squats 5-3-1-1-3-5

Push Press 5-5-5

Then: For time

30 Hanging Knees to elbows

 

Snatch of Death

The calm before the storm... Jackie finals!

Here is the WOD:

5 rounds for time of

15 Squat Snatch (95/65)

500m row

Accessory work: 

Multi-directional hovers
  

Your training partner

 my

There are times during the week when I train by myself, there are times when Mandi joins me... once in awhile I jump into a group class.  What I notice the most is the increased intensity, focus and drive I have when I work out with others, specifically good size group.  I feed off the energy from everyone else, I know this pushes me to go faster, lift more weight, dig a little deeper.  I find that more and more people express the same thing when it comes to training with a group of like minded, motivated and driven fellow crossfitters.  Perhaps that is one of the main attractions that directs people to come to Gator CrossFit.  For one, they know the programming is top-notch but they also determine that they too want that energy, the increased intensity, the motivation provided by the trainers and fellow athletes... Train with others and start acheiving those health and fitness goals, push yourself and realize those goals you have been dreaming of.  Gator CrossFit, your training partner.

Here is the WOD:

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups (9 regular HSPU)

Rest 5 minutes

Deadlifts 3-3-3

Accessory work:

Your choice

Open Gym

We will be having Open gym from 11:30-1:00 today.  The Oly lifting class will be at noon.  Please sign up online if attending.  Thanks.