Friday, October 30, 2009

Sat. 10-31-09 Co-Ed Boot Camp

Happy Halloween Co-Ed Boot Camp

Warm up: Come Dressed in your Coolest/Scariest Halloween Costume
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 25 min.
Add up all points for exercises completed in 25 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)

Sat . 10-31-09 Mens Only Boot Camp

Happy Halloween Men's ONLY Boot Camp

Team Bag Carry (115 lb Bag) 30 yrds each person x’s 6 carries each
Partner Wheel Barrow Walks 30 Yrds. x‘s 4 Rounds Each
Practice Muscle Up Technique (10 min.each)
Partner Pull Ups 50 Each (Partner Assisted if Necessary)

Thursday, October 29, 2009

Fri 10-30-09 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)


Wednesday, October 28, 2009

Wed. 10-28-09 WOD

General CF Warm Up:

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 each hand, Women 15-30 each hand)
Row 100 m (SPRINT)

Sunday, October 25, 2009

Mon. 10-26-09 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 complete all 4 Rounds)
10- KB Swings
10- KB High Pulls


Cardio, Cardio, Cardio!

Men & Women's views of Cardio

Friday, October 23, 2009

Sat. 10-24-09 Men's ONLY Boot Camp

Men's ONLY Boot Camp:

4-Rounds

1: KB Overhead Lunges 24 reps (12/leg)

2: Accending KB Swings 8-reps each weight
(50, 60, 70 lbs.)

3: Run around bldg. come in front door

4: MMA Rows HEAVY

5: Bench Press B.W. 10 reps

6: Complete 30 yrd. Obsticle Course

7: Row 200 m.

Sat. 10-24-09 Co-Ed Boot Camp
















Co-Ed Boot Camp:

4-Rounds (Best Time)

1: Overhead Lunges 24 reps (12/leg)

2: Accending KB Swings 8-reps each weight
(Women 25, 35, 45-- Men 40, 50, 60)

3: Run around bldg. come in front door

4: MMA Rows
(Men 10 reps/arm HEAVY, Women 20 reps/arm light)

5: Complete Obsticle Course

6: Push Ups 20 reps

7: Row 200 m.




























New Hours - New Holiday Prices!


Thursday, October 22, 2009

Fri. 10-23-09 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


Tuesday, October 20, 2009

Wed. 10-21-09 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


Monday, October 19, 2009

Tues. 10-20-09 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
Run to Bridge & Back
50 MB Seated Trunk Rotations (Each Side)
200 Jump Ropes
50 KTE’s
1000 m Row


Sunday, October 18, 2009

Mon. 10-19-09 WOD

Warm Up:
General CF Warm Up

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!


Friday, October 16, 2009

Sat 10-17-09 Men's Only Boot Camp

Men's Only Boot Camp 10:15 Class

4 Rounds



Row 1000M



Thrusters 110, 115, 125, 130 (3 reps each weight) (Move from one rack to the next until you complete all 4 weights)



40ft Heavy Sled Rope Pull



Tire hammer slams 10 reps each side



Cool Down:

8 rounds no rest of 10ft bear crawl + 5 push-ups







Sat. 10-17-09 Boot Camp

The Final Countdown- Best Time
1000 M Row
2 Laps- Run
90 Squats
80 Double Unders
70 Sit Ups
60 Push Ups
50 Leg Raises
40 Wall Balls (20/10)
30 Dips
20 KB MMA Rows
10 Burpees

Thursday, October 15, 2009

Fri 10-16-09 WOD

Warm Up: 10 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Shoulder Press
Overhead Squat
CNJ

Core Lift: B.B. Clean N Jerk
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%

WOD 3 sets for time
10 each arm single arm KB overhead squat
20 KB swings (2-hands heavy)
20 pull-up

Tuesday, October 13, 2009

Wed 10-14-09 WOD

Bench Press 1RM Test Day


Core Lift: Bench Press 1RM testing
(5 x 75%, 4 x 80%, 3 x 85%, 2 x 90%, 1 x 95% find 1RM in 3-5 attempts)

WOD: Heavy TGU’s 3-4 rounds
2 TGU’s each arm, rest 1-2 minutes. Increase weight each set.

Monday, October 12, 2009

Tues. 10-13-09 WOD

Warm-up
1 min transverse jumping-jacks
1 min sagittal jumping jacks
1 min frontal jumping jacks

Teach whips, then 20 reps KB swing
Teach MB work, then 20 reps jumping lunges, 20 reps thrusters

WOD: 1 mi. work, 20 sec. rest, 4 Rounds Each Station

A
Sagittal whips uncoordinated.
Sagittal whips coordinated.

B
40 ft weighted sled pull
40 ft Alligator crawl.

C
Partner MB squat overhead toss
Partner MB back-to-back rotation


Cardio from Helloween!




Sunday, October 11, 2009

Mon. 10-12-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Overhead Squat

Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 4 x 80%, 3 x 85%, 5 x 3 x 90%

WOD (15, 10, 8, 6) for time
Burpee pull-ups
Walking lunge with Kb overhead press. (use light weight.)

Friday, October 9, 2009

Sat. 10-10-09 Boot Camp

50/50 Team Relay (Two people per team)
Split the back parking lot in half. Both team members start in the middle. One team member runs weighted (KB) to one end of the drive and back to the middle then tags their partner. Partner will run to opposite end of drive with KB and back to middle then pass the KB to partner. Continue until each partner has completed 4 rounds.


Same partners complete:
100 MB Chest Passes (Each)
100 MB Rotational Passes (Each)
100 MB Overhead Slam Passes to partner (Each)

Sat. 10-10-09 Men's Only Boot Camp

Men's ONLY Boot Camp:

Warm Up:
Partners complete:
100 MB Chest Passes
100 MB Rotational Passes
100 MB Overhead Slam Passes to partner

Yoke Carry on Back: 4 Rounds 50’
Yoke Carry Overhead: 4 Rounds 50’
Farmers Carry Handles: 6 Rounds 50’

Thursday, October 8, 2009

Fri. 10-9-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations


WOD: Complete 6 Rounds
Complete one exercise on both arms before moving to the next exercise. DO NOT put the KB down until you complete all three exercises on both arms. You can hold at rack position for rest or switch hands for rest. After completing one round take a 1-2 min. rest period then begin again.

10- KB Swings each arm
10 – KB Cleans
10- KB Jerk Presses



BIG D 270 lb. Push Jerk

Tuesday, October 6, 2009

Wed. 10-7-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

WOD: Angie- (Int./Adv.)
100 – Pull Ups
100 – Push Ups
100 – Sit Ups
100 – Squats

Angie-Beg.
50 – Pull Ups
50 – Push Ups
50 – Sit Ups
50 – Squats

Monday, October 5, 2009

Tues. 10-6-09 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: 4 Rounds each person
KB Shuttle Runs 20, 30, 40, 50

Tire Flips-(Two Teams)
Each team must complete 100 flips

Each team member will flip the tire 5 times then the next team member will begin. Switch team members every 5 flips and continue until your team reaches 100 flips. 1 st team finished wins!

Losing team completes 100 burpees. Divide the number of burpees (100) by the number of team members. Have FUN!

Sunday, October 4, 2009

Mon. 10-5-09 WOD

Core Lift: Back Squat
5 x 50%, 5 x 60%, 5 x 65%, 5 x 70% 3 x 75%, 3 x 85%, 4 x 2 x 95%

WOD: 3 Rounds
Take your time and work on lifting HEAVY!

Lunge to front of room by Dumbbells (Weighted)
DB Rows 10, 8, 6 (HEAVY)
Lunge to back of room (Weighted)
20 MB Push Ups

Friday, October 2, 2009

Sat. 10-3-09 Boot Camp

Boot Camp:

Team Rope Truck Pull/Push:
(One team will pull the truck 100’ then the next team will push the truck back 100’. Each team will have two team members working on either pulling or pushing the truck at one time. Once all team members have completed pushing or pulling the truck the teams will switch positions and begin again. Each team must complete two rounds pulling and pushing.)

Team Sand Bag Platform Loading:

Beg./Interm. (20, 30, 40, 50lb Sand Bags)
(Each Team member will load all sand bags onto a 52” platform. Take turns until each team member has completed 3 rounds.)

Adv. (60, 105, 115, 115, 115)
(Each Team member will load all sand bags onto a 52” platform. Take turns until each team member has completed 3 rounds.)

Sat. 10-3-09 Men's Only Boot Camp

Men's ONLY Boot Camp:

Rope Truck Pull/Push: (One person will pull the truck 100’ then the next person will push the truck back 100’. Once each person has completed pushing or pulling the truck the teams will switch positions and begin again. Each person must complete two rounds pulling and pushing.)

Sand Bag Platform Loading: 3 rounds
Beg./Interm. (60, 105, 115, 115, 115)
Adv. Use Stones (200lbs. x 5)

(Each person will load all sand bags or stones onto a 52” platform. Take turns until each person has completed 3 rounds.)

Adrian: 11 yrs. old, 98 lbs., Deadlifts 145 lbs.


Danny: 430 lb. Cambered Bar Squat

Train Like A Kid Again

Train Like a Kid Again
By Jeremy Barnett, ISSA-CPT

“I bet I can do more than you”, “wanna race?” and “first one with 10 point’s wins”. Do you remember phrases like these from your childhood? These were phrases we used as kids to compete with each other. We exercised by riding bikes, running and playing various sports for FUN. As children we exhibited joy and excitement about performing well, competing, challenging ourselves and our friends through physical activities.

Of course, now as adults we don’t have the carefree lifestyle we once had as children. Our lives are full of stresses and responsibilities. Now with this “adult lifestyle” we have put physical activities on the back burner. For those of you that have chosen to continue exercising it has become more of a chore or something we have to do in order to maintain proper health. We’ve lost the competitive, challenging and FUN side of physical activities.

In this article I’d like to present some thoughts and ideas on how to help you “Train Like a Kid again”. All kids want to win when competing. They want to be the first one to finish the race, to score the most points or be the strongest. They get caught up in the FUN and joy of competing and simply trying one’s hardest. As adults we get too caught up in the outcome (i.e. bigger muscles, physical appearance, weight loss) and forget about the PROCESS of PERFORMANCE determining our outcome. Learn to focus on performance and find ways to make physical activities FUN, challenging and exciting again.

If cardio classes, mundane cardio sessions on the treadmill or bike and weight training are getting boring and becoming a “chore” then try this:

CrossFit Thoroughbred’s has made exercising FUN, challenging and exciting again. They have taken bits and pieces from all backgrounds of physical conditioning and put them together to make an extremely intense, powerful, FUN and exciting workout. They utilize functional training, Olympic lifting, power lifting, gymnastics conditioning exercises, strong man event exercises, yoga movements, running, cycling, rowing and many other forms of athletic based conditioning exercises and drills.

To make these exercises FUN again they have moved away from the traditional “body building” style of training 3 sets, 10-15 reps with a 1-2 minute rest between sets. Instead they’ve turned these exercises into sport or play.

Some workouts are timed; some are performed for as many rounds as possible in a given time frame, while others are done for reps and weight lifted as 1RM. This brings back the FUN and competitive side of physical fitness again. These workouts can be done alone or in a group. By keeping track of time, distance, speed, reps, weights lifted or number of rounds completed it’s just like keeping score in a game. With CrossFit Thoroughbred’s “Workout’s of the Day” (W.O.D.) you can compare your workout scores with others and see how you compare or simply use your score as a reference for a latter time when performing the same workout again and see if you’re improving.

Here are a couple of SAMPLE CrossFit Thoroughbred’s workouts to give you some idea of how these workouts can be challenging, FUN and exciting. Keep in mind these are only sample workouts and are not intended for any one person. You should always see a physician for clearance before engaging in any physical conditioning program. You should also seek the guidance and professional instruction of a certified personal trainer or participate in a CrossFit class to learn proper form and technique as well as proper resistance (Lbs.) to use for each exercise.

SAMPLE: Goal= (Complete 3 rounds in 40 min.)

Move from one exercise to the next with as little rest as possible.

~Run or jog 250m.
~Deadlift ¼ or ½ your bodyweight 12 reps
~Dumbbell or kettlebell one arm bench press 12 reps each arm
~Jump rope 1 min.
~Wall Bal Shots 20 reps (20lb. ball- men, 10lb. ball women)
(Hold the ball chest level, squat down into a full squat position, jump up and throw the ball vertically up the wall “goal 8-10 feet” then, catch and repeat)
~Pull ups (or) jumping pull ups 20 reps
~Run or jog 250m.


SAMPLE: Goal= (Complete as many rounds as possible in 60 min.)

SCORES
Average= 1 round
Good= 2 rounds
Excellent= 3 rounds
Insane= 4 rounds

Row 1000m.
50 Sit Ups
Row 750m.
50 Hyperextensions
Row 500m.
50 Hanging knee raises
Row 250m.
50 Medball trunk rotations each side


Sample Goal: CrossFit Total (Heaviest weight lifted for 1 repetition for each exercise)
Total weight of all three exercises combined equals score

1 Rep Max for Barbell Back Squat
1 Rep Max for Strict Barbell Shoulder Press
1 Rep Max for Barbell Deadlift

As you can see from the two sample workouts they are designed to challenge you physically, mentally, anaerobically (strength) as well as aerobically (cardio). Working out and exercise in general shouldn’t have to be boring or tedious. It should and can be FUN again by challenging yourself and allowing for variety. Don’t get so caught up in the outcome of exercise or stuck in a rut thinking you can or should only do one type of exercise (i.e. body building, aerobics classes, basic cardio). Allow yourself to play and experiment with many modes of physical activities. Either choose something different each day (i.e. weight lifting, running, cycling, kayaking or various sports) or even try combining some of these activities together for a more challenging, FUN and exciting workout.

If this is new to you and you’ve never tried this type of training please contact CrossFit Thoroughbred’s to learn how to “Train Like a Kid Again”.

Jeremy Barnett, Owner/operator

www.cf-tb.com crossfittb@yahoo.com

239-851-3940
©copyright 2009 CrossFit Thoroughbreds

About the author:
Jeremy Barnett received his CrossFit Level 1 Coach's Certification through www.CrossFit.com , Personal Trainers certification through the International Sports Sciences Association, Post Injury Fitness Trainer certification through the International Sports Sciences Association and his USA Cycling Level 3 Coach # 237023 certification through the USA Cycling Association.

Jeremy has spent the past 23 years training clients in various health club facilities as well as working directly with a chiropractor and his patients for over 7 years. In 2007 Jeremy started CrossFit Thoroughbreds and now has over 85 clients “Training Like a Kid Again”.

In Feb. 2009 Jeremy opened Evolved Athletics, Inc. in Ft. Myers, Fl. where his CrossFit Thoroughbreds has taken off. Evolved Athletics, Inc. offers CrossFit training, powerlifting, olympic lifting, strongman training and sports strength and conditioning as well as youth training.

Thursday, October 1, 2009

Fri. 10-2-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Sumo Deadlift
10 x 50%, 8 x 60 %, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%

WOD: Complete 6 Rounds
Rest 1-2 min. between rounds
10- Pull Ups Strict
10 – HEAVY KB Sumo Deadlift High Pulls