Wed. 9-1-2010 WOD

Warm up:


Shoulder Stretches

Dead lifts

Front squats

Thrusters



Core Lift: Strict Press 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

(Find 1 RM in 3 Attempts)


WOD: AMRAP in 15 Min.

Push Ups with feet elevated on tire or box x 5

Pull Ups x 5

RidgeWOD:
Bench Press: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%

***REST 5 - 8 Minutes***

WOD for Time: Coe (Hero WOD)
10 Rounds for Time:
10x 95# Thrusters
10x Ring Push Ups

The Total Athlete

What is The Total Athlete?

What is an “athlete”? Many things may come to mind but a true athlete is one who can exhibit the culmination of physical, mental and emotional mastery in their chosen arena. The level of mastery of any one aspect dictates the display of overall excellence. I.e. you’re only as strong as your weakest link.

Thoroughbred Youth Athletics and Human Performance Mentors™ are joining forces to offer one of a kind training in The Total Athlete system! This effective and compelling program offers entry into our community of both everyday and professional-level athletes alike. Through the Crossfit training concepts and lifestyle you will master your physical performance capabilities. Through HPMprogramming and coaching you will learn to become aware of and control your mental and emotional aptitudes. Learn the same skills that help the pros gain and keep their mental, physical and emotional edge! Total Athletes are winners on and off the fields; winners in the game of life!

How do I Become a Total Athlete?

Or

How do I Help my Child Become a Total Athlete?

Click the link below to learn more:

The Total Athlete

Tues. 8-31-2010 WOD

Warm Up:


Shoulder stretches

Figure fours 4 times

Lateral shuffles 4 times (L & R)

Back pedal 4 times

Hip leg calf stretches

WOD:


(3 x’s left & right) Ladder – Lateral hops to burpees (Do a lateral hop over 2 boxes then do a burpee. Keep repeating to the end of the ladder. Then repeat on the opposite side.)


Small Hurdles- Forward Hops over hurdles (repeat 6 x’s)

Big Hurdles- Over/Under Carries (Carry a weight over the smaller hurdles and then under the higher hurdles) Repeat 6 x’s (L & R)

GHD Sit Ups- 4 x 10 weighted

RidgeWOD:
30 Minute AMRAP:
5x 105# Curtis P
5x 35# DB Manmakers
10x Pull Ups

Curtis P = hanging squat clean, lunge each leg, then push press. 

Manmaker = plank position, dumbbell row each arm, feet come up, squat clean thruster, and lunge with each leg once weights are overhead.

Mon. 8-30-2010 WOD

Warm Up:
Shoulder Stretches
Push Ups
Band Pulls
Thrusters

Core Lift: front squats 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

(Find 1 RM in 3 Attempts)


WOD: AMRAP in 15 min.

10 Lunges each leg

Run to 41 & back

10 Squat Jumps

RidgeWOD:
Back Squat: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%

***REST 5 - 8 Minutes***

WOD for time: Freddy's Revenge (Almost)
5 Rounds of...
5x 135# Shoulder (behind the head) to Overhead
10x Burpees

Sat. 8-28-2010 Boot Camp

MetCon Gone BAD/Mad?


(Complete 3 rounds for time….)

90 Double Unders

75 Meter Row

60 Squat Jumps

Run to end of Drive and Back

45 Push ups

30 Bench Dips

Run to end of Drive and Back

15 Broad Jump Burpees

Lose 30 lbs. in 9 Weeks

Before and after photos of Darian. He started his diet one day after school let out and 9 weeks later this is the end result.

Before (192lbs.)

After photos (164 lbs.)

For those of you interested in weight loss here is what my son and I have been eating. This is not a diet for everyone to follow nor am I prescribing this to anyone person to follow. I am only letting the public see how we eat and what is working for us. This is only a sample of what we eat and it changes occassionally as we get bored with it.

Best advice is to eat whole organic foods. Meats, fruits, veggies, nuts and seeds. Very simple to do. No junk food, processed foods, sodas, juices, packaged or boxed foods. If man had to make or manufacture it you shouldn't be eating it. Plain and Simple!!

Here is what my son and I are doing:

Breakfast:
3 Hard Boiled Eggs
1 Cup Organic Greek Yogurt (Plain)
1/4 Cup Blueberries

Mid-Morning:
4 Slices Deli Turkey
2 Slices Deli Cheese
1 Cup Mixed Veggies

Lunch:
4-6 oz. Chicken Breast or Steak
2 Cups Cooked Spinach

Mid-Day:
1 Cup Organic Greek Yogurt (Plain)

1/4 Cup Blueberries
6 Almonds

Dinner:
Same as lunch

Late Snack:
1 Cup Organic Greek Plain Yogurt
6 Almonds

(or)

Protein Pudding (ONLY 1-Serving Per Night)

1/2 gallon Organic Whole Milk
6 boxes Fat Free/Sugar Free Jello Pudding Mix
Mix ingrediants

Then add:
4 servings of protein (Beef Protein from http://www.trueprotein.com/)
add more milk as needed to blend smooth.

Portion into 1 cup serving dishes and chill.

Weekend Warriors Fitness Challenge | Ft. Myers, Florida 33907 | Saturday, October 23, 2010 @ 8:00 AM

Register Online at:
http://www.active.com/fitness/ft-myers-fl/weekend-warriors-fitness-challenge-2010

Weekend Warrior Fitness Challenge

5K Run Route

16.82 Mi. Bike Ride

Fri. 8-27-2010 WOD

Warm Up:


Shoulder stretches

Hang high pulls

Cleans

Dead lifts


Core Lift: Conventional Dead Lift

12x50% 10x65% 8x70% 3x6x75%

WOD: 4 rounds (increase weight each round)

10 8 6 4

Rack high pulls

(Men 95, 115, 125, 135), Women 45, 50, 55, 60)

KB Cleans per arm


RidgeWOD: For Time...
30x 135# Bench Press
Row 300 Meters
3x Rope Climbs
20x 135# Bench Press
Row 200 Meters
2x Rope Climbs
10x 135# Bench Press
Row 100 Meters
1x Rope Climb

*or if you have a partner like I did, do this and rotate off when tired (team totals)...
60x 135# Bench Press
EACH Row 500 Meters
6x Rope Climbs
40x 135# Bench Press
EACH Row 500 Meters
4x Rope Climbs
20x 135# Bench Press
EACH Row 500 Meters
2x Rope Climbs

Thrs. 8-26-2010 WOD

(4 Rounds per person)


KB Shuttle Runs 20, 30, 40, 50

(4 Rounds Per Team)

Team Barbell Carry to 41 (Men 135, Women 65-95)

RidgeWOD:
Ten Minute AMRepsofDUAP:
Row 2000 meters
* Complete as many double unders as possible in time remaining - that is your score.*

WOD (not for time): 10 Rounds
4x Tire Flips
5x 135# Hang Cleans

Wed. 8-25-2010 WOD

Warm Up:
Shoulder Stretches
Push press
Dead lifts
Squats


Core Lift: Bench press

12x50% 10x60% 6x75% 5x5x80%


WOD: AMRAP in 20 min.

Work in Teams of Two

(1 Partner works while the other partner rests)

10 pull ups

10 Push Ups

RidgeWOD:
Shoulder Press: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%

WOD (not for time, but follow directions):
1. On the minute for 7:00 Minutes: 3x @ 75% of 1RM Shoulder Press
***REST EXACTLY TWO MINUTES***
2. 6 x 3 225# Back Squats - rest exactly :90 seconds after each set
***REST EXACTLY THREE MINUTES***
3. 4 Sets (not for time):
5x Heavy Thrusters (115# - 135#)
15x GHD Sit Ups

Tues. 8-24-2010 WOD

Warm Up:


Shoulder stretches

Figure fours 4 times

Lateral shuffles 4 times

Back pedal 4 times

Hip leg calf stretches



WOD: 4 Rounds (2-Teams)

20 kb sdhp (Heavy)

Then each team member gets 5 tire flips

Then 20 mb slams (men 20lbs women 10lbs)

Row 200 m.

1-Lap Around Bldg. Short run

RidgeWOD:
Overhead Squat: 10 x Bar, 8 x 55%, 6 x 65%, 4 x 75%, 3 x 2 x 85%

WOD: 3 Rounds for Time:
50x Double Unders
25x Wall Balls

Auxiliary Work:
1. Rack Squats (lite)
2. 115# Barbell Steps Ups
3. Good Mornings

CrossFit's new look

The gym has a fresh new look guys. I'd like to give a special thanks to Colby Metcalf for our new CrossFit mural.
This was a huge project and he did an amazing job on it. He worked his butt off for over 12 hours painting this for us. I honestly think he would have rather done 12 hours of burpees. He worked until midnight last night trying to finish it for Monday morning. I think today could be considered his rest day. He's earned it.

For those of you that may not know Colby he is one of our CrossFit members and owns his own tattoo shop in Cape Coral called Pericardium Tattoo. He also does amazing paintings and other forms of art work.

Check him out at:

www.ColbyMetcalf.com

239-823-3900

Visit him on FaceBook

Finished CrossFit Mural

Just gettin' started

Movin' along

Lookin' Good!

Now it's gettin' close

Now that's freakin' AWESOME!

Thanks Colby!!

But I'll get big and bulky

For all the women out there that think lifting heavy weights will make them big and bulky check out these women. The myth is proven FALSE!

Don't be afraid to lift more than the 3-5 lb. pink dumbbells anymore. You won't get big and massive.


CrossFit women are beautiful, sexy and strong!

CrossFit Games 2009:

Athlete Profile: Jenni Orr

Name: Jenni Orr

Age: 29

Height: 5' 5"

Weight: 125


Date of Birth: Oct 22, 1979

Place of Birth: West Palm Beach , FL

Started CrossFit: Jan 2007

Amanda Harris:
aka Barbie Barbell: 16 years old Squats 314 lbs. at a bodyweight of 116 lbs.


Barbie Barbell:
Modeling Photo Shoot age 19 (Funny, she doesn't look big and bulky)

Don't know about you but if this is what weight lifting
does to you then I want some too!

Don't be afraid ladies.
Get in the gym, lift some weights and see what it can do for you.

Mon. 8-23-2010 WOD

Warm Up:


Shoulder dislocaters

Hang high pulls

Push press

Thrusters


Core lift: Overhead squats

10x50% 8X65% 6X70%

4x4x80%


WOD: AMRAP in 20 min.

 Lunges down the room

20 KB Plank rows then lunge back

20 BB Thrusters (Men 95lbs., Women 45-65 lbs.)


RidgeWOD: Pyramid/Double Helen for time...
Run 1200 Meters
63x 35# KB Swings (overhead/American)
36x Pull Ups
Run 800 Meters
42x 35# KB Swings
24x Pull Ups
Run 400 Meters
21x 35# KB Swings
12x Pull Ups

Sat. 8-21-2010 WOD

(Complete 4 Rounds)


15 Pull Ups

15 reps Thrusters (Increase lbs. each round)

15 reps High Pulls (Increase lbs. each round)

Farmers Carry to 41

Sled Push (Down & Back)

Fri. 8-20-2010 WOD

Warm Up:
Shoulder stretches
Dead lifts

Cleans

Thrusters



Core lift: Sumo Dead lift

5x50% 5x60% 5x70%

3x80% 2x85% 2x90%

3x2x95%



WOD: 3 Rounds

10-kb SDLHP (men 55+, women 30+)

10-mb sit ups

10-mb push ups

10-mb sit ups

10-kb push presses (men 40+, women 20+)

10- mb sit ups


RidgeWOD: "Fun with a Friend" for time...
One person works while the other rests; must complete all reps of one exercise prior to starting the next.
75x 24in. Box Jumps
75x Jumping Pull Ups
75x 35# KB Swings
75x 25# Plate Overhead Lunges
75x Knees to Elbow
75x 45# Push Press
75x Supermans (hypers on the floor)
75x 20# Wall Ball Shots
75x Burpees
75x Double Under Jump Ropes

All New CrossFit Program

All the women are doing it!

 
Shake Weight Skit from Funny Stuff on Vimeo.

Thrs. 8-19-2010 WOD

Warm Up:



Shoulder stretches

Figure fours 4 times

Lateral shuffles 4 times

Back pedal 4 times

Hip leg calf stretches




Fastest Time Possible!

Run to 41

Jump Rope (20, 40, 60, 80, 100)

Run to 41

Jump Rope (20, 40, 60, 80, 100)


RidgeWOD: Fight Gone Bad (95# instead of 75#): 1 minute per exercise with no transition time or rest allowed until completing the entire circuit.  One round is five minutes then you get one minute of rest before restarting.  It is three total rounds for your total amount of reps/calories.
1. Row (Calories)
2. Push Press 95#
3. Box Jump 24 in.
4. SumoDeadliftHigh Pulls 95#
5. Wall Balls 20#

Wed. 8-18-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Push ups

Push press



Core lift: Bench press

10x50% 8x60% 5x70% 3x9x75%



WOD: 4 Rounds

10-db incline presses (Heavy)

10-pull ups

15-burpees


RidgeWOD:
BENCH PRESS: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%

Couplet (not for time): 6 Rounds
4x Frog Complex
10x GHD Situps

Frog Complex = put desired weight on a barbell, power clean the weight to the chest, push press/jerk the weight above your head, drop the bar down to your back, complete a back squat, then push press the bar off your shoulders back above your head, and bring the weight back to the ground. 

Auxiliary Work: 3 Rounds (not for time) - complete as a couplet
10x Weighted Dips (two vests)
5x GHD Situps (two vests)

Tues. 8-17-2010 WOD

Warm up:


Shoulder stretches

Figure fours (4 times)

High knees

Light jog to front of gym then back

Leg/hip/calf stretches


WOD: Timed relay (4 exercises) 4 Rounds per team

Suicides (3 cones- sprint to the first cone, crab walk to the second, bear crawl to the third)

10-Md- ball slams (20lb for men 10lb for women)

5 burpees

10 squats then run back and tag next team member to begin.

(Team with highest time does 1 mile run)

RidgeWOD:
Warm-Up: 500m Row; 2:00 mixed jump rope

AMrepsAP: Complete all three movements for total reps
3 minutes MAX 24 in. Box Jumps
***REST 1 Minute***
3 minutes MAX 115# Thrusters
***REST 1 Minute***
3 minutes MAX Ring Rows (DIFFICULT angle)
***ADD TOTAL REPS***

Ridge: 144; I wanted to do pull ups, but my hands were in terrible shape this week.  I will return to this WOD.

WOD For Time:
Run 1 Mile
50x MB Trunk Rotations (each side)
200x Jump Ropes
50x Knees to Elbows
1000m. Row

Ridge: 17:08

Team D'Angelo

Team D'Angelo took off this morning for a 30 mile bike ride from Health Park on Summerline to Gateway Blvd. and back. Unfortunately we were meet with a few bumps in the road. Team leader Dino took a nasty fall near the old airport and Gateway. He was ok enough to make it back on the bike. Unfortunately for Phil the hub on his wheel broke and he was forced to walk the bike 5 miles before Dino and I could make it back to get the truck and return to pick him up.

Even with these setbacks we still had a good ride. If anyone is interested in riding with us we ride every Sunday morning between 7:00 & 7:30am. Most rides are between 30-50 miles and average riding pace is 18-20 mph.  Must have a road bike. No mountain bikes or beach cruisers.

Call 239-851-3940 or email crossfittb@yahoo.com for riding locations.

(Dinos battle wounds)

Mon. 8-16-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Cleans

Front squats

Thrusters


Core Lift: front squats

5x50% 5x60% 3x65%

3x70% 3x80% 2x90% 3x2x95%


WOD: 3 Rounds

10- box steps (10 each leg)

10-kb lunges (10 each leg)

25-mb trunk rotations


RidgeWOD: Crossfit Total - 1 rep max for each different lift.
1. Back Squat: 5x 50%, 5 x 65%, 3 x 75%, 3 x 85%, 1 - 1 - 1
2. Shoulder Press: 5 x 50%, 5 x 65%, 3 x 75%, 3 x 85%, 1 - 1 - 1
3. Deadlift: 5 x 50%, 5 x 65%, 3 x 75%, 3 x 85%, 1 - 1 - 1
***REST 10 - 12 Minutes***
12 Minute AMRAP:
5x 115# Push Press
5x 115# Front Squat
12x Lateral Hurdle Jumps
12x Pushups with Hand Release at the bottom

Sat. 8-14-2010 Boot Camp

Warmup:


30 sec.Lunges

30 sec Mountain Climbers

30 sec Sit Ups

30 sec. Lateral Lunges

30 sec Plank Holds

30 sec squats (Hands behind head)

Figue 4’s Down & Back x’s 2

Lateral Shuffles Down & Back x’s 2



Complete 3 Rounds in 30 min.

Add up all points for exercises completed in 30 minutes. This is your SCORE!

HIGHEST POSSIBLE SCORE=315

1 -Lap Around Bldg (30 Points)

20 Push Ups (25 Points)

20 Band Pulls (20 Points)

20 Squats (15 Points)

20 Burpees (10 Points)

20 Sit Ups (5 Points)

Fri. 8-13-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Jerk Press

Practice KB Clean N Jerks



WOD: KB Clean N Jerks

Beginners practice- 30 min.

Int./Adv. Complete- Best Time


50-KB CNJ’s each arm (Men 40-50, Women 20-30)


Advanced...I Guess?

Ridge WOD:
Strict Press: 5 x 50%, 5 x 60%, 5 x 65%, 3 x 75%, 3 x 80%, 3 x 85%, 2 x 2 x 90%

6 Rounds for Total Completed Rounds: 4 Minute AMRAP with a 1 Minute rest in between rounds of...
4x 95# Hang Clean
8x Push Ups
12x BW Squats

Yes, it is six total 4 minute AMRAPs so 24 minutes of work not counting the minute rest in between.

Ridge: 27 Rounds

Thrs. 8-12-2010 WOD

500 m. Row Sprint Test


Then Practice:

Pull Ups

Muscle Ups


Advanced...I Guess?

Ridge WOD:
Row 250 meters
20x Manmakers
Row 500 meters
15x Manmakers
Row 750 meters
10x Manmakers
Row 1000 meters
5x Manmakers

Manmakers = start in plank position with desired weight dumbbells, do a row with each arm, then bring your feet up between the weights, complete a squat clean thruster and keep the weights overhead, then complete an overhead lunge with each leg, and repeat. This complex should be completed as continuously as possible.

Wed. 8-11-2010 WOD

Core Lift: Push Press


10 x 50%, 8 x 60%, 6 x 75%, 4 x 85%, 4 x 2 x 90%



WOD: 4 Rounds Best Time

10- KB Thrusters (Men 30-50, Women 15-30)

Row 100 m (SPRINT)

Advanced...I Guess?

Ridge WOD: 1/2 Angie for Time:
50x Pull Ups
50x Push Ups
50x Sit Ups
50x BW Squats

Ridge: 7:03

Strength/Stamina (not for time)
10x, 9x, 8x, 7x...3x, 2x, 1x of 135# Bench Press
25 Second Iron Cross with 10-15# DBs
5x Shoulder Press 115#

Complete the Iron Cross and the Shoulder Press after each round of Bench Press.

Boyer Raises the Bar

Boyer raises bar again

North Country native sets new Pan-Am weightlifting records

Press-Republican

MONTREAL — Barb Boyer is pretty adept at lifting the weight of the world from her shoulders.


Indeed, the Champlain native is now a world record-holder in two age groups.

Boyer, who now lives and trains in Alburg, Vt., added to amazing list of accomplishments two weeks ago in the Pan-American Masters Weightlifting Championships in Montreal. She won best lifter in her age group (65-plus) and all six lifts established new Pan-American records for her grop and weight class.

"I made all of my attempts (6 for 6 lifts)," she related.

"My best snatch lift was 36 kilograms and my best clean & jerk lift was 48 kilograms for a total of 84 kilograms. All lifts and totals were new Pan-American records."

There were nine women in Boyer's session.

"This was the fourth Pan-American Masters I've entered in the nine years I've been competing in Olympic-style weightlifting and I now hold records in two age groups," Boyer added.

Boyer, who trains in Fort Myers, Fla. in the winter at CrossFit Thoroughbreds, will take a short break before preparing for the American Masters Weightlifting Championships to be held in Savannah, Ga. in November.

"After a short rest and then a brief fitness maintenance period, I will begin a training program in mid-August to prepare for that competition," she explained.

Tues. 8-10-2010 WOD

4 ROUNDS: Timed


50 SITUPS

50 FLOOR HYPERS

50 LEG RAISES

50 TRUNK ROTATIONS (25 EACH SIDE)

Advanced...I Guess?
Ridge WOD: "Harder, Faster" for Total Time
9x - 7x - 5x Couplet Burpee Pull Ups 40# DB Squat Cleans
***Rest EXACTLY 3 Minutes***
50x 40# KB Swings
***Rest EXACTLY 3 Minutes***
9x - 7x - 5x Couplet
 ***Rest EXACTLY 3 Minutes***
50x 40# KB Swings

Ridge: 19:36

Charity Car Wash Success!

Building our Community and Making an Impact!



Over 20 of our Crossfit Thoroughbreds adults and TBY Athletics youth members banded together for our first Crossfit Thoroughbreds community fundraiser on Saturday August 7th. With the help of our member’s, their families and some great sponsors we were able to raise over $850 to go towards keeping our local youth functionally fit and engaged in the Crossfit lifestyle!

Raffle & Silent Auction Sponsors included:
Chico’s
Bagel Bagel
Tempurpedic
Yabo
SKS Photoshoot
Crossfit Thoroughbreds


Special thanks to Amy, Allie, Beth, Julie & Donna for spear-heading the efforts and working hard to make the event great!
Thanks so much to everyone that came out, we hope everyone enjoys their prizes! It was a great sight to see our vision of a true community of adults and kids alike coming together and working towards the common goal of forwarding the Crossfit lifestyle. Stay tuned for more info about upcoming events and opportunities to get involved!


Yours in health,
The TBY Athletics Staff

Mon. 8-9-2010 WOD

Core Lift: Back Squat 1RM testing


(5 x 60%, 5 x 70%, 5 x 75%, 3 x 80%, 2 x 90%, 1 x 95%, find 1RM in 3-5 attempts)



WOD: 4 Rounds Best Time
(DO NOT put the KB down until you complete all 4 Rounds)

10- KB Swings

10- KB High Pulls

Adavanced...I Guess?
Ridge WOD Back Squat: 5 x 50%, 5 x 60%, 5 x 65%, 5 x 70%, 3 x 75%, 3 x 80%, 4 x 2 x 90%

Auxiliary Work (can be completed as timed WOD if you choose):
45# Plate Overhead Lunges Down
DB Rows 10x Each Side
45# Plate Overhead Lunges Back
20x Hand Release Push Ups

Sat. 8-7-2010 Charity Car Wash Today!

NO BOOT CAMP CLASS TODAY!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program today. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Fri. 8-6-2010 WOD

Core Lift: Conventional Deadlift


5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 4 x 80%, 4 x 2 x 90%



WOD: HELEN- 3 Rounds best time

1-Lap Around Bldg

21 KB Swings (50-60 lb, Women 30-40 lb)

12 Pull Ups

Advanced...I Guess?

RidgeWOD for Time:
7 ROUNDS
200m. Row
7x 115lb. Thrusters
7x Burpees
7x Pull Ups

NO BOOT CAMP CLASS SATURDAY!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program this Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Thrs. 8-5-2010 WOD

(Two teams complete for best time)
Each team member must complete 6 rounds of:


100m. – Row

10 – Box Jumps

10-Push Ups

10-Sit Ups

Advanced...I Guess?

RidgeWOD:
Deadlift: 10 x 50%, 8 x 60%, 6 x 70%, 4 x 75%, 3 x 3 @ 80%

WOD for Time:
3 ROUNDS
6x Ring Dips
12x 135lb. Front Squats


NO BOOT CAMP CLASS SATURDAY!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program this Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Time to Eat!

Tired of being fat and overweight?

Tired of eating all the wrong foods?

Tired of not getting the results you want?

Then it's time for a change. 

You can't keep eating the way you have been and expect to lose weight and get in shape.
IT WILL NOT HAPPEN!!!


Just because you exercise for 30-60 minutes each day does not mean you'll lose weight, get ripped, lean, toned up or get in shape.  You need to drastically change your lifestyle and eating habits. Until you do you're just spinning your wheels and will never see true success.

Here's a 7 Day Sample Menu


It's not to be modified, DO NOT skip meals and DO NOT add to it. Just follow it as is. 
(Smaller serving size is for women. Larger portion size is for men.)

Try to consume 1 gallon of water each day. If you consume coffee, tea or sodas you need to drink an equal or greater amount of water to rehydrate your body. These liquids have a diuretic effect and will dehydrate the body as well as flush out vital vitamins and minerals. Best thing to do is eliminate them from your diet ASAP!

Menu

day 1

breakfast
spinich omlette
2-4 egg whites
as much spinach as you want
3-6 walnuts
1 cup blue berries

snack small handful of nuts
Lunch
2-4 oz chicken
as much salad as you want with oil and vinegar dressing
(1 table spoon olive oil)
1 orange

snack small handful of nuts
dinner
2-4 oz lean grass-fed beef
as much broccoli as you want
3-6l almonds
1 apple

day 2

breakfast
2-4 oz Chicken
small handful of almonds
1-cup strawberries

Snack small handful of nuts

Lunch
2-4 oz salmon
as much salad as you want with oil and vinegar dressing
(1 table spoon olive oil)
1-2 kiwi
1 teaspoon almond butter

Snack small handful of nuts
Dinner2-4oz chicken
as much boiled cabbage as you want topped with tablespoon sesame oil and sesame seeds
1 cup berries with 3-6 walnuts

Day 3

breakfast
salmon and asparagus omelet
1-cup melon with 3-6 walnuts

snack small handful of nuts
lunch2-46oz can tuna with olive oil and vinegar over lettuce tomatoes and celery
1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds

snack small handful of nuts
dinner
2-4oz chicken saut? in olive oil with onions and mushrooms
spinach salad with 3-6 walnuts, diced apple and olive oil and vinegar dressing.

Day 4

breakfast
2-4 Egg Whites

1/2 cup cooked oatmeal

Add 1/4 cup blue berries or strawberries

snack small handful of nuts
lunch
2-46oz can tuna with olive oil and vinegar over lettuce tomatoes and celery
1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds

snack small handful of nuts

dinner
2-4oz chicken saut? in olive oil with onions and mushrooms
2-4oz Sweet potato

1 cup Broccolli

Day 5

breakfast2-4 Egg omelet (1/4 cup mixed veges)
1-cup melon with 3-6 walnuts

snack small handful of nuts

lunch
2-4oz Chicken breast with olive oil and vinegar over lettuce tomatoes and celery
1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds

snack small handful of nuts

dinner
2-4oz Baked Salmon in olive oil with onions and mushrooms
spinach salad with 3-6 walnuts, diced apple and olive oil and vinegar dressing.

Day 6

breakfastsalmon and asparagus omelet
1-cup melon with 3-6 walnuts

snack small handful of nuts

lunch (If this is your cheat meal eat smart. Enjoy something you haven't had all week but don't over eat. Think moderation!)

Choose a lunch from earlier in the week or use this as a cheat meal (Your cheat meal is either lunch or dinner. Pick ONLY 1!!!)

snack small handful of nuts

dinner (If this is your cheat meal eat smart. Enjoy something you haven't had all week but don't over eat. Think moderation!)
Choose a dinner from earlier in the week or use this as a cheat meal (Your cheat meal is either lunch or dinner. Pick ONLY 1!!!)

Day 7

breakfast2-4 Egg whites

1/2 cup Cooked oatmeal

Add 1/4 cup blue berries or strawberries

snack small handful of nuts

lunch (If this is your cheat meal eat smart. Enjoy something you haven't had all week but don't over eat. Think moderation!)

Choose a lunch from earlier in the week or use this as a cheat meal (Your cheat meal is either lunch or dinner. Pick ONLY 1!!!)

snack small handful of nuts

dinner (If this is your cheat meal eat smart. Enjoy something you haven't had all week but don't over eat. Think moderation!)
Choose a dinner from earlier in the week or use this as a cheat meal (Your cheat meal is either lunch or dinner. Pick ONLY 1!!!)

If this is tooooo extreme for you then the recipes below will be more your style. Check them out below.

No more excuses about not knowing what to eat.

Here's a ton of great recipes to try.

A collection of recipes to try A-B:

http://www.bodybuilding.com/fun/gredeker1.htm

A collection of recipes to try C-F:

http://www.bodybuilding.com/fun/gredeker2.htm

A collection of recipes to try G-M:

http://www.bodybuilding.com/fun/gredeker3.htm

A collection of recipes to try N-R:

http://www.bodybuilding.com/fun/gredeker4.htm

Healthy Recipes for Weight Loss:

http://www.bodybuilding.com/fun/defendis10.htm

Wed. 8-4-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Band Rows

Band Presss



Core Lift: Shoulder Strict Press

5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 3 x 80%, 3 x 3 x 90%



WOD: 3 Rounds (HEAVY)

(Perform 10 KB Floor Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)

10, 8, 6- KB Floor Presses

10, 8, 6-BB Rack High Pulls

Then Complete: 2 Rounds (Best Time)

30-Push Ups

30-MB Overhead Slams

Advanced...I Guess?

RidgeWOD: For Time...
100ft. Walking Lunges
21x Pull Ups
21x Sit Ups
100ft. Walking Lunges
18x Pull Ups
18x Sit Ups
100ft. Walking Lunges
15x Pull Ups
15x Sit Ups
100ft. Walking Lunges
12x Pull Ups
12x Sit Ups
100ft. Walking Lunges
9x Pull Ups
9x Sit Ups
100ft. Walking Lunges
6x Pull Ups
6x Sit Ups

NO BOOT CAMP CLASS SATURDAY!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program this Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Tues. 8-3-2010 WOD

Warm Up:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Leg/ Hip/Calf Stretches



WOD: Best Time

1 mile run

50 MB Seated Trunk Rotations (Each Side)

200 Jump Ropes

50 KTE’s

1000 m Row

Advanced...I Guess?

RidgeWOD:
Bench Press: 10 x 50%, 8 x 65%, 6 x 75%, 3 x 80%, 2 x 85%, 3 x 3 @ 90%
***Rest 10 Minutes***
Auxiliary Work:
1. Muscle Ups
2. Handstand Push Ups
3. Weighted Dips
FINISH with HURDLE BOUNDS (4 Hurdles - 3-5x Thru)


NO BOOT CAMP CLASS SATURDAY!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program this Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

30 Mile Bike Ride

30 miles, 
2 hours, 
2825 calories
This is the computer info. For Phil & Jeremy's 30 mile bike ride this morning. Phil burned over 2800 calories and Jeremy burned over 1200 calories. 
Not too bad! 


If any CrossFitters are interested in riding with us we'll be riding every Sunday morning. See Jeremy for details.

Mon. 8-2-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Squats Overhead Practice



Core Lift: Overhead Squats

10 x Bar, 8 x 55%, 6 x 65%, 4 x 75% 3 x 2 x 85%



WOD: KAREN-150 Wall Ball Shots

Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.

1st team finished wins!

Advanced...I Guess?

RidgeWOD:
"Air Force WOD" Finish for Time:
20x 95lb. Thursters
20x 95lb. Sumo Deadlift High Pulls
20x 95lb. Push Press
20x 95lb. OH Squats
20x 95lb. Front Squats
***EVERY minute on the minute stop, set bar down, and complete 4x Burpees***

NO BOOT CAMP CLASS SATURDAY!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program this Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.