Fort Myers CrossFitTB- Fri. 4/1/2011 WOD

Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches


5 K Race Day!
Record your time!


RidgeWOD: In honor of my wonderful fiancee, who tomorrow afternoon will become my wife, we are doing a workout that is named after her drunken, stankie leg doing, jumping, twirling alter ego...

"Chelsea"
5x Pull Ups
10x Push Ups
15x Squats
* EVERY minute on the minute for thirty minutes *

CrossFit Law Enforcement Open House

Hello Friend,

CrossFit Thoroughbreds is now open and we’re anxious for you to see our brand new fitness facility.

We are inviting all Lee County Law Enforcement & S.W.A.T. to come in for our open house on:
Monday 4/11/2011 (11:00am)

Wednesday 4/13/2011 (11:00am)

Friday 4/15/2011 (11:00am)

Stop by and check us out or if you’re up for it jump in for a free workout.
Feel free to bring your friends and family. Let them share this experience with you.

Please call 239-851-3940 or email crossfittb@yahoo.com to RSVP!

We offer CrossFit Training, Powerlifting Training, Olympic Lifting, Kettlebell Training, Sports Conditioning, Plyometric Training, Co-Ed Boot Camps & Women’s Only Boot Camps.

We also offer One On One Private Training by appointment. (Additional fees apply)

You're membership covers all Open Gym hours and Group Coaching.
You pick the days and times that fit your schedule and we’ll help you reach your goals.

Visit our website http://www.crossfittb.com/ for our training schedule days and times.

Law Enforcement Discounts:
1 Month Training Pay as You Go: $55.00/mo.

• 2500 sqft training facility located at 11495 S. Cleveland Ave. Ft. Myers, Fl. 33908

• Located inside Zuleta’s Indoor Batting Cages (Behind Stevie Tomato’s Sports Page)

• Membership covers unlimited training all month + Open Gym hours

• More hours and programs to come

• New trainers on staff

• Over $40,000.00 of new equipment

Call 239-851-3940 or email crossfittb@yahoo.com to RSVP!

We look forward to working with you soon,
Jeremy Barnett, Owner
http://www.crossfittb.com/
11495 S. Cleveland Ave. Ft. Myers, Fl. 33908
Located inside Zuleta’s Indoor Batting Cages (Behind Stevie Tomato’s Sports Page)

Eddy's 450 lb. Deadlift PR

Eddy's 450 lb. Deadlift PR

Fort Myers CrossFitTB- Thrs. 3/31/2011 WOD

Warm Up:
Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs
Core Lift: Sumo Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)
WOD: AMRAP in 30 min.
5 TGU's each side
10- Windmills each side

RidgeWOD: Mobility/GOAT Day - Pick a WEAKNESS and DO WORK!

Fort Myers CrossFit TB- Wed. 3/30/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Deadlift
Push Ups

Core Lift: Shoulder Strict Press 1 RM test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
3- Attempts for new PR

WOD: 4 Rounds
20-Push Ups
20-Pull Ups


RidgeWOD:
Skill: Thrusters
5 x 3x (Speed Work)

WOD: For Time
15x 135# Thrusters
15x 35# Weighted Pull Ups
21x 95# Thrusters
21x 20# Weighted Pull Ups
36x 65# Thrusters
36x Pull Ups

P90X = Man Aerobics

I love this advertisment.

Fort Myers CrossFitTB- Tues. 3/29/2011 WOD

Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD:
1 Lap Around Bldg.
10 Burpees
Row 400 m.

2 Laps Around Bldg.
20 Burpees
Row 800 m.

3 Laps Around Bldg.
30 Burpees
Row 1200 m.

RidgeWOD:
Skill: 3 Rounds of Complex on EACH Arm - 1 Minute Rest Between Rounds
5x Single Arm Chest Swings
5x G Rows
5x KB Cleans
5x Racked KB Lunges

WOD: 7 Rounds For Time
Row 200 m.
10x Walking Lunges
5x Handstand Push Ups

Gotta love a good Snatch and a Clean Jerk

 What an amazing weekend Darian and I had at the CrossFit Olympic Lifting Seminar.  The seminar was held at Real Fitness A CrossFit Gym in Naples, Fl. on Sat. & Sun March 26th & 27th.

Coach Burgener lead the seminar which was an amazing treat for me. I've watched dozens of his coaching videos and always admired his coaching skill and wealth of knowledge. This was a real treat.

Even though I've been performing and teaching the Olympic Lifts (Snatch & Clean N Jerk) for many years I was still able to learn from Coach Burgener and improve my own form and technique. That's the beautiful thing about exercise is that you never stop learning and practicing. You can always learn something new if you keep your mind open.

If anyone is interested in Olympic Lifting and has thought about wanting to coach it or just improve their own form and technique I highly recommend taking this course. You can go to www.crossfit.com and click on CrossFit Specialty Courses to register for this and many other incredible courses.

Oh yeah, I also learned the Junk Yard Warm-Up & the Burgener Warm-Up this weekend from Coach Burgener.

So get ready CrossFitters. We'll be starting this Monday morning.

You're going to LOVE IT!
And for those that don't. Well, we can always replace it with Burpees!

Have a great night and I'll see everyone in the gym,

Jeremy Barnett

Mike Burgener, owner of Mike's Gym (a CrossFit affiliate and USAW Regional Training Center), is a USAW Senior International Coach, former junior World team (1996-2004) and senior World team coach (2005), and strength and conditioning coach at Rancho Buena Vista High School in Vista, Calif.

Should you decide to attend the CrossFit Olympic Lifting Seminar this is what you'll have to look forward to:


Spend two full days with CrossFit Olympic Weighlifting Seminar Staff learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage. 

Schedule:
Saturday: all day snatch instruction

• 0900: Introductions
• 0930: Snatch instruction
1. Burgener warm up
2. Snatch skill transfer exercises
3. Snatch from high hang
• 1200: Lunch
• 1300: Barbell snatch instruction
1. Snatch from mid thigh
2. Snatch from below knee
3. Snatch from floor
• 1600: Secure

Sunday:

• 0900: Review
• 0930: Front squat instruction and practice
• 1000: Learning the clean and practice
• 1200: Lunch
• 1300: Learning the jerk:
1. Skill transfer exercises
2. Footwork
• 1400: Putting the clean and jerk together
• 1500: Workout: (this depends on the ability of the class)
• 1600: Secure

Fort Myers CrossFit TB- Mon. 3-28-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
High Knees

Core Lift: Front Squats 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)

WOD: 3 Rounds Best Time
25-KB Thrusters
25-KTE's
50-Jump Rope or 25 Double Unders

RidgeWOD:
Skill: Complex - 3 x 3 (light/speed work)
Deadlift
Bent Over Row
Front Squat
Push Press

WOD: NFT
Run 1300 m.
9x Through Complex (155#)
*Deadlift - Bent Over Row - Front Squat - Push Press - 9 reps of each*
Run 900 m.
6x Through Complex
Run 500 m.
3x Through Complex

Fort Myers CrossFit TB Boot Camp Sat. 3-26-2011

Three Teams Compete: 3 Rounds each Team (4-6 people per team)


400 Meter BB Carry (135/65) 2-3 team members

Row for calories (10 calories), KB swings 53/35 (Max Reps), Box jumps (Max Reps) 2-3 team members

[In the amount of time it takes your team mates to run the 400 M you are to max out on the KB swings, Box jumps and the rowing.]

Fort Myers CrossFitTB- Fri. 3/25/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD:
1 Mile Run Test (Record Time)

Then Complete: 4 Rounds Timed!
200 m. Row
800 m. Run


RidgeWOD:
***Open Qualifier***
-or-
Skill:
Turkish Get Ups 3 x 2x Each Arm - HEAVY
Rope Climb 3 x 2x

WOD: 15 Minute AMRAP
10x 50# KB Swings
10x 24in. Box Jumps
10x 95# Power Cleans

Fort Myers CrossFitTB- Thrs. 3/24/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Lift: Deadlift 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: AMRAP in 15 min.
5 x Sumo Deadlift High Pull
5 x KB Swings HEAVY!


RidgeWOD: Active Recovery/Mobility WOD

Fort Myers CrossFit TB- Wed. 3/23/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Lift: Bench Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: AMRAP in 15 min.
5 Push Ups
5 Pull Ups
5 Burpees


RidgeWOD:
Skill: 12 Minutes - Every Minute on the Minute Perform
1x OH Squat
1x Snatch Balance

WOD: NFT
Run 1000m.
40x Alternating Single Arm DB Squat Snatch
Run 750m.
30x Alt. Single Arm DB Squat Snatch
Run 500m.
20x Alt. Single Arm DB Squat Snatch

Fort Myers CrossFitTB- Tues. 3/22/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches


WOD:
20-30 sec. holds x 5, L-Sits (Rings or Parraletes)
Planks w/one leg elevated 30-60 sec. each leg x 4 each side
GHD Sit Ups w/Slosh Pipe x 10 x 5
MB Trunk Rotations x 20 each side x 5 rounds
Mountain Climbers 50 each leg x 5 rounds (rest 1 min. between rounds)


RidgeWOD:
Superset:
Floor Wipers 3 x 12x (2 Count)
Weighted Step Ups 3 x 12x HEAVY

WOD: 5 Rounds for Time...
7x Push Ups
7x Pull Ups
7x Burpees
7x Ring Dips
***Wear a 20# Vest if Possible***

Fort Myers CrossFit TB- Mon. 3-21-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Lift: Back 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:
Skill: Clean and Jerk Progression
Front Squat
Hang Clean
Hang Squat Clean
Clean Pull
Split Jerk

WOD: 4 Rounds for Time
5x 135# Squat Clean
225# Yoke Push Down Room
7x 24 in. Box Jump
225# Yoke Push Down Room

WOD: For Time
100x Tire Flips - jump through and back every 30 seconds

Post Workout: Row 1K for Time

Fort Myers CrossFit TB Boot Camp Sat. 3-19-2011

AMRAP 5 min for total reps:
5 thrusters – 95#/65#
10 toes to bar

rest 5 min

AMRAP 5 min for total reps:
5 KB Swings
15 push ups

rest 5 min

AMRAP 5 min for total reps:
5 Squats
20 Jump Rope

rest 5 min

AMRAP 5 min for total reps:
5 SDLHP – 135#/95#
25 sit ups

rest 5 min

AMRAP 5 min for total reps:
5 Tire Flips
Burpee Broad Jump

Ridgeo is in the Games

#COMPETITOR 125 
Name: Jeremy Ridgeo            
SE Region 151
Overall 1435  

Score (224)

Completed Rounds 4
Double-Unders 30
Power snatches14
 
Just getting started. Only 5 more weeks of hell to go!
 
For live updates of top competitor scores click HERE

Adam is in the lead!

Bi-Weekly 50/50 Fitness Challenges

This is your chance to Get Paid for getting Fit



Our first competitor Adam Malloy just completed his squat challenge with 62 reps in 60 sec.'s.

It's time to step up and take the challenge CrossFitters. Who can beat Adam?

Sign up NOW for your chance to WIN BIG $$$$!

Registration will be $5.00 (CASH) per challenge. 

Each $5.00 registration fee will go towards a Cash Prize Pot.

The winner of the Fitness Challenge will collect 50% of the total pot and get their name displayed on the Fitness Challenge board in the gym. 

The remaining 50% will go towards our CrossFit equipment fund to help purchase new toys for the gym such as: (New barbells, kettlebells, medicine balls, bumper plates etc…)

Our First Fitness Challenge will be:

·Most BW Squats in 60 sec.

Must squat to MB and return to full knee/hip extension each rep

                

Challenges will take place 5 min. before each scheduled class hour.                    

DO NOT show up after class has started to test!

Participants will have from 3-15-2011 to 3-31-2011 to complete the above Fitness Challenge.

Should a participant choose to re-test for a better score an additional $5.00 (CASH) will be required!
Re-Testing must be completed by 3-31-2011

If you’re ready to compete and WIN some $$$$ contact: 

Jeremy Barnett  or Cordula Burnsed at 239-851-3940 , CrossFitTB@yahoo.com or 

see Jeremy & Cordula in the gym during scheduled class hours.

Good Luck,

CrossFit Thoroughbreds

http://www.cf-tb.com/

 239-851-3940

Jeremy Barnett, Owner

L-1 CrossFit Coach, ISSA-CFT

crossfittb@yahoo.com

Fort Myers CrossFitTB- Fri. 3/18/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD:
1 Mile BB Carry + 10 Squats w/BB every 200 steps (Men 65, Women 45)

Then Complete: 4 Rounds
BB Rows x 10 Increase weight each set
DB Clean N Jerk x 5 each arm Increase weight each set

RidgeWOD:
Skill: 10 Minute Running Clock: 1x Curtis P on the minute for 10 minutes

WOD: for time...
5x 135# Curtis P
50x Double Unders
50x Sit Ups
4x Curtis P
40x Double Unders
40x MB Trunk Rotations
3x Curtis P
30x Double Unders
30x Leg Raises
2x Curtis P
20x Double Unders
20x KTEs
1x Curtis P
10x Double Unders
10x GHD Hypers

The Real Problem with Soy

By Rocco Castellano

Soy has become the new bumper crop for the United States. Companies like Monsanto, Cargill and Soylife are getting very wealthy spewing the so-called health benefits of Soy and Soy based products on an unsuspecting and uninformed American public. Soy in being ingesting at an increasing rate and seems that there is no limit to how many processed products contain this supposed health food. The facts on the other hand tell a different story.

Some of the apparent “health” benefits of Soy, Soy Milk and Soy based products:

• Soy, Soy Milk and Soy based products are high in phytic acids which results in low absorption of certain minerals and vitamins.
• The level of phytoestrogen is high in soy milk, which decreases the testesterone present in the male body. It also affects the production of sperms. Phytoestrogen also leads to early puberty and early developments of adolescents. These are a few of the soy milk dangers for men.
• In females, soy milk can lead to abnormalities in the reproductive tract, which can give rise to infertility. These soy milk dangers for women should be taken care of,  or else, they can become intense.
• Isoflavones present in Soy, Soy Milk and Soy based products cause diseases like leukemiaand breast cancer.
• Soy, Soy Milk and Soy based products can also cause thyroid disorders like hypothyroidismand thyroid cancer. People who consume soy milk very often can suffer from autoimmune thyroid disease.
• The presence of toxic aluminum in soy milk can also affect the nervous system and the kidneys in a negative way.
• Soy, Soy Milk and Soy based products can also contribute to endometrial cancer in women.
• In some cases, it is also causes dizziness, diarrhea, nausea, colitis and may increase or decrease the pulse rate.
• Very often, soy milk causes runny nose and nasal congestion.
• Some of the Soy, Soy Milk and Soy based product dangers for children are learning disorders, attention deficit disorder, dyslexia, etc. It can also cause pancreatic and growth related problems.
• At times, the amount of manganese present in soy milk is large enough to cause damage to the cortex.
• Soy, Soy Milk and Soy based products can also develop allergies like congestion, coughing, sneezing, etc. in some people.
• Soy, Soy Milk and Soy based products also contributes to skin problems like sudden andsevere eczema, acne, blisters, canker sores, swelling and hives.
• In severe cases, it can also cause a problem in swallowing and can also cause anaphylactic shock.
• Soy, Soy Milk and Soy based products can also affect the energy levels and sleep.
• The protein enzyme inhibitors present in Soy, Soy Milk and Soy based products, block the action of trypsin and enzymes which are required for protein digestion.
• In some cases, it can give rise to chronic pain. Mostly, people suffering from asthma are prone to these kind of disorders.
• If soy milk is consumed in large amounts, it can lead to stomach and digestive problems.
• Soy, Soy Milk and Soy based product estrogen is harmful for babies.

Any one of these “health” benefits would make me run away from Soy… which I did.

Click HERE for more great information from Rocco.

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

By Freddie Camacho Owner of CrossFit One World

1. Not having goals, both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there.
4. Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
5. Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
6. Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way….)
7. Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
8. Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small…commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential.
9. Lack of a proper warm-up/cool down.  Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.
10. Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person’s athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.

Fort Myers CrossFitTB- Thrs. 3/17/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD:
TGU’s 3 each side x 3 rounds

Then Complete:
Row 100, 200, 300, 400,
GHD Hypers 10, 15, 20, 25,
Jump Rope 100, 200, 300, 400,

Fort Myers CrossFitTB- Wed. 3/16/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

WOD: ANGIE- Timed
100 Pull Ups
100 Push Ups
100 Squats
100 Sit Ups

Fort Myers CrossFitTB- Tues. 3/15/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches


WOD:
Run Form and Technique 10 min.
400 m. Run x 1 rest 2 minutes
200 m. Sprint x 2 rest 2 minutes

6 Rounds
20 Yrd Sprint + ladder Drills

Fort Myers CrossFit TB- Mon. 3-14-2011 WOD

Warm Up
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

WOD: Fight Gone Bad
3 Five Minute Rounds of:
Wall Ball Shots
Box Jumps
SDLHP
Row
Push Press

Fort Myers CrossFit TB Boot Camp Sat. 3-12-2011

Partners Training (One person works while the other rests. Then Switch)
Circuit 1
10- Goblet Squats (Men 40+, Women 20-30) + 15- Air Squats

Circuit 2
10- DB Clean N Presses + 15- Push Ups

Circuit 3
60 sec.- Calorie Row + 10- KB SDLHP (Men 50-70, Women 30-50)

Circuit 4
10- KTE’s + 10 Burpees

Squat Fitness Challenge is HERE!

Bi-Weekly 50/50 Fitness Challenges

This is your chance to Get Paid for getting Fit

Our First Fitness Challenge is HERE! 
Sign up NOW for your chance to WIN BIG $$$$!

Registration will be $5.00 (CASH) per challenge. 

Each $5.00 registration fee will go towards a Cash Prize Pot.

The winner of the Fitness Challenge will collect 50% of the total pot and get their name displayed on the Fitness Challenge board in the gym. 

The remaining 50% will go towards our CrossFit equipment fund to help purchase new toys for the gym such as: (New barbells, kettlebells, medicine balls, bumper plates etc…)

Our First Fitness Challenge will be:

·      Most BW Squats in 60 sec.

Must squat to MB (Butt must touch ball each rep)
Must return to full knee/hip extension each rep

                

Challenges will take place 5 min. before each scheduled class hour.                    

DO NOT show up after class has started to test!

Participants will have from 3-15-2011 to 3-31-2011 to complete the above Fitness Challenge.

Should a participant choose to re-test for a better score an additional $5.00 (CASH) will be required!
Re-Testing must be completed by 3-31-2011

If you’re ready to compete and WIN some $$$$ contact: 

Jeremy Barnett  or Cordula Burnsed at 239-851-3940 , CrossFitTB@yahoo.com or 

see Jeremy & Cordula in the gym during scheduled class hours.

Good Luck,

CrossFit Thoroughbreds

http://www.cf-tb.com/

 239-851-3940

Jeremy Barnett, Owner

L-1 CrossFit Coach, ISSA-CFT

crossfittb@yahoo.com

Fort Myers CrossFitTB- Fri. 3/11/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD: 4 rounds timed- 2 Teams
Sled Push down & back
Sprint to 41 & Back
Row 200m
O.H. Plate Carry to 41 & back

RidgeWOD:
Skill: 1x Muscle Up on the Minute for Ten Minutes

Thrusters: 4 x 5x (Warm Up)

WOD: For Time
100x 75# Thrusters
*4x 24in. Box Jumps on the Minute (Workout Starts with Jumps)

Fort Myers CrossFitTB- Thrs. 3/10/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Sumo Deadlift 95%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90%, 2 x 2 x 95%
WOD: Increase weights each round. Rest 1-2 min. between each round
Clean + Front Squat + Thruster 5, 4, 3, 2, 1

RidgeWOD: Active Recovery/Mobility WOD

Fort Myers CrossFit TB- Wed. 3/9/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Bench Press 95%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%
WOD: Increase weights each round
Complete 1 exercise before moving to the next
DB or KB Incline Bench Press 10, 8, 6, 4 HEAVY! Rest 1-2 min. between rounds
Burpee WallBall Shots 4 x 10 Rest 60 sec. between rounds

RidgeWOD:
Superset:
Deadlift: 4 x 5x
Ring Knee Tuck Ins: 4 x 15x

WOD: 10 Rounds on the Minute
Minute #1
1x Deadlift
10x Sit Ups
Minute #2
2x Deadlifts
10x Sit Ups
Minute #3
3x Deadlifts
10x Sit Ups
*Up to 10
**Score Load and Rounds
***5x Lateral Burpees Post Workout for EACH round NOT completed

Fort Myers CrossFitTB- Tues. 3/8/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD
Lateral Hop over Hurdles to Box Jump 3 L & R rest 30-60 sec. 4 Rounds
Farmers Carry (As heavy as Possible Down Room & Back Rest 1-2 Min. x 6 Rounds
Jump Rope x 60 Sec. (As many reps as possible) Rest 60 sec. x 6 Rounds


RidgeWOD:
Skill: 2x HSPU on minute for five minutes; 1x HSPU on minute for five minutes

4 x 250m Row - REST 1:00 minute between efforts

WOD:
42x 50# KB Swings (Eye Level)
21x Ring Dips
30x KB Swings
15x Ring Dips
30x KB Swings
15x Ring Dips
42x KB Swings
21x Ring Dips

Fort Myers CrossFit TB- Mon. 3-7-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Work: Back Squat 95%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%

WOD (16, 10, 8, 6)
Burpee pull-ups
Walking lunge with Kb single arm overhead press. (use light weight.)

RidgeWOD:
Back Squats (Speed Squats): 10 x 2 @ 60% of 1RM
***Set a clock and perform 2 reps on the minute every minute***

WOD:
800m Run
5x Pull Ups
10x Push Ups
15x 50# KB Goblet Squats
800m Run

Fort Myers CrossFit TB Boot Camp Sat. 3-5-2011

3-Teams Compete (Each team member must complete 4 rounds)
Row 150 m.
10 Pull Ups
Sprint to end of fence in back parking lot & back
15 Push Ups
Jump Rope x 50
Burpee Broad Jump down room
20 Sit Ups
REPEAT!

Fort Myers CrossFitTB- Fri. 3/4/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches


WOD:
Complete 4 Rounds each group
Group #1:
MB Rotational Slams x 20 each side
Mountain Climbers x 50 each leg

Group #2:
Row 100 m. sprint
Jump Rope x 100

Group #3:
Jump Squats x 25
Sprint to 41 & Back


RidgeWOD: 1RM Testing Week
Bench Press: work to 1RM
***REST as NEEDED***
Front Squat: work to 1RM

"Wittman" 7 Rounds for time...
15x 50# KB Swing
15x 95# Power Clean
15x 24in. Box Jump

50/50 Fitness Challenge

Bi-Weekly 50/50 Fitness Challenges

This is your chance to Get Paid for getting Fit

Every two weeks we will be setting specific Fitness Challenges for our CrossFitters. 

Registration will be $5.00 per challenge. 

Each $5.00 registration fee will go towards a Cash Prize Pot.

The winner of the Fitness Challenge will collect 50% of the total pot and get their name displayed on the Fitness Challenge board in the gym. 

The remaining 50% will go towards our CrossFit equipment fund to help purchase new toys for the gym such as: (New barbells, kettlebells, medicine balls, bumper plates etc…)

Various challenges will include but are not limited to:

·      Most Push Ups in 60 sec.

·      Most BW Squats in 60 sec.

·      Most Pull Ups in 60 sec.

·      Most Sit Ups in 60 sec.

·      Longest Dead Hang Hold

·      Longest Plank Hold

·      Most Muscle Ups in 2 min.

·      Fastest 500 m. Row

·      Fastest 2000 m Row

·      Fastest 400 m. Run

·      Most Jump Ropes in 60 sec.

·      Most Double Unders in 60 sec.

·      Most Burpees in 60 sec.

·      Most Wall Ball Shots in 60 sec.

·      Most KB Swings in 60 sec. (Men 50 lbs., Women 35 lbs.)

·      Most Thrusters in 60 sec. (Men 95 lbs., Women 55 lbs.)

·      Most Tire Flips in 2 min. (Big Tires)

Fitness Challenges will begin on the 1^st & 15^th of each month.                

Challenges will take place 5 min. before each scheduled class hour.                    

DO NOT show up after class has started to test!

Participants will have from the 1^st to the 14^th to complete the Fitness Challenge for the beginning of the month and from the 15^th to the last day of the current month to complete the Fitness Challenge for the end of the month.

Should a participant choose to re-test for a better score an additional $5.00 will be required!

If you’re ready to compete and WIN some $$$$ contact: 

Jeremy Barnett  or Cordula Burnsed at 239-851-3940 , CrossFitTB@yahoo.com or 

see Jeremy & Cordula in the gym during scheduled class hours.

Good Luck,

CrossFit Thoroughbreds

www.crossfittb.com

 239-851-3940

Jeremy Barnett, Owner

L-1 CrossFit Coach, ISSA-CFT

crossfittb@yahoo.com