Monday, May 31, 2010

Tues. 6-1-2010 WOD
















Warm Up:


Shoulder Stretches

Squats

High Knees

Light jog

Run

Lat. Shuffle

Leg/Hip/Calf Stretches



WOD: Two Teams

Men on one team & women on another team.



KB Shuttle Run 25, 30, 35, 40

Complete 1 round per person then complete a 200 m. row. Rest and wait your turn to repeat both exercises. 1st Team to 5000 m. WINS!

Sunday, May 30, 2010

Mon. 5-31-2010 Memorial Day Boot Camp

Memorial Day
Boot Camp 7:00am ONLY!!

















3-Rounds Best Time!!
(Round (1)= 5, Round (2)= 10, Round (3)= 15 each exercise)
Push Ups

Run to US 41 & Back

Lunges (each leg)

Run to US 41 & Back

Ring Rows

Run to US 41 & Back

Jump Rope

Run to US 41 & Back

Sit Ups

Run to US 41 & Back

Box Jumps or Box Step Ups Weighted (each leg)

Run to US 41 & Back

Friday, May 28, 2010

Sat. 5-29-2010 Boot Camp


BOOT CAMP

Partners Training:
1 min. of work, 20 sec. rest 2 rounds

KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
Band Rows + Push Ups (Same as above partner pattern)
MB Slams + MB Rotational Slams (Same as above partner pattern)
KB Thrusters + KB High Pulls (same as above partner pattern)


Memorial Day Schedule Change!

Hey CrossFitters,


Just wanted to let everyone know that I will only have one Boot Camp class on Memorial Day, Mon. 5-31-2010 at 7:00am.

No Evening Classes!
If you have any questions please call or email me at the contact info. listed below.


Have a Happy & Safe Memorial Day Weekend,
Jeremy Barnett



CrossFit Thoroughbreds

www.crossfittb.com

239-851-3940


Jeremy Barnett, Owner

L-1 CrossFit Coach, ISSA-CFT

crossfittb@yahoo.com

Thursday, May 27, 2010

Fri. 5-28-2010 WOD


Warm Up:
Shoulder Stretches
Pole Squats
Pole SDL Practice
Single Arm/Leg Touch Downs

Core Lift: Sumo Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
3 x 5 x 75%

WOD: Practice 30 min.
5 TGU's each side
5 Windmills each side

Wednesday, May 26, 2010

Thrs. 5-27-2010 WOD


Warm Up:
Shoulder Stretches
High Knees
Butt Kicks
Light Jog
Fast Jog
Run
Lunge Stretch
Leg/Hip/ Calf Stretches

WOD: Tabata My Lunges
Jump Rope
Sit Ups
Lateral Box Jumps
Hypers
Mountain Climbers

Tuesday, May 25, 2010

Wed. 5-26-2010 wod



Warm Up:
Shoulder Stretches
Squats
Thrusters
Band Rows
Band Presss

Core Lift: Shoulder Strict Press
10 x 50%, 8 x 60%, 6 x 65%,
3 x 5 x 75%

WOD: 3 Rounds (HEAVY)
(Perform 10-Incline KB Presses then perform 10-BB Rack High Pulls,                                                                                     then 8 for each and finish with 6 for each)
10, 8, 6-Flat DB Presses
10, 8, 6-SDL High Pulls

Then Complete: 3 Rounds (Best Time)
10-Push Ups
10-Strict Pull Ups

CrossFit Special


                CrossFit Special
No more bruised forearms

Get Your Mizuno
Wrist Bands Today!

All CrossFit Thoroughbreds members receive 20% OFF Unlimited Batting.

See Staff for details!

11495 S. Cleveland Ave.
Ft. Myers, Fl. 33908
(239) 362-1819

Monday, May 24, 2010

Tues. 5-25-2010 WOD



Warm Up:
Shoulder Stretches
High Knees
Butt Kicks
Light Jog
Fast Jog
Run
Lunge Stretch
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.

Sunday, May 23, 2010

Success Story

Phil Roberts - Age 28
Sarting weight: 371 lbs.
Current weight as of 5-24-2010: 288
Total weight lost to date: 83 lbs.














(Phil left, Jeremy-Coach center, Alex-riding partner right)

My weight loss journey begin July 2009 when I went to my first Strongman Competition in Ft. Myers, Fl.  I watched friends of mine compete in the toughest comeptition of their lives. Seeing the commitment and determination of these people to never give up excited me and lite a spark in me to do the same for myself.

This was the beginning of my journey. I was now determined to drop the weight and get in shape. Not in the cliche' since but for real. A good friend of mine Jeremy Barnett ownes and operates CrossFit Thoroughbreds  here in Ft. Myers, Fl.  I asked him to help me get started on the right path. Jeremy and with the help of another trainer Danny Aguirre worked with me on my diet and training program.

I started the Metabolic Typing Diet and learned to eat 5-6 times per day. Smaller more well balanced meals that fit my specific metabolism.  This isn't a quick fix plan. This is a lifestyle change. I cant 'say I'm 100% perfect all the time on it but I have made postive changes enough to help me lose 83 lbs. in 10 months of hard work.

I tried various types of fitness training. I started with powerlifting, strongman training then tried CrossFit training. All worked well and helped to give me a solid foundation to build on.  The strength training helped to make me stronger, build lean muscle which in turn helped me to burn more fat and calories all day.

In January 2010 my friend and trainer Jeremy Barnett introduced me to road cycling.  He helped me pick out a bike to buy and all the necessary gear to go with it. He worked with me on form and technique, pace and cadence in the beginning. I started out only able to do 2-4 miles each ride. Jeremy taught me about proper cycling nutrition and also intoduced me to Hammer Nutrition supplements for endurance athletes. This helped my training rides tremendously. No longer was I dehydrated and fatigued on my rides. I now had enough energy and fuel to go longer and faster. Now 5 months into my cycling training I can now do 25-30 miles with no problem. My goal is to be able to do a century ride (100 miles) by the end of the year 2010.

So far I'm on the right track. I still have another 100 lbs. to lose but I now know what it takes to make it happen. Now "It's Time to Hammer it Out !"

Before Pictures












Current Picture: 83 lbs Lost













Mon. 5-24-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Thrusters
Deadlift
Cleans
Lunge Stretches

Core Lift: Front Squats
10 x 50%, 8 x 60%, 6 x65%,
3 x 5 x 75%

WOD: 3 Rounds Best Time
20-KB Thrusters 
20-KTE's
20-Jump Rope

Friday, May 21, 2010

Sat. 5-22-2010 Boot Camp


BOOT CAMP:

Event 1:
60 secs./exercise x 2 Rounds 20 sec. rest between rounds
Partner MB Trunk Rotations (1-round right, 1- round left)
Partner MB Chest Passes
Partner MB Toss & Sit Ups
Partner Band Rows

Event 2: Complete 3 Rounds
1- Backward Sled Drag
1- Run Cone Course Around Bldg.
1- Yoke Push Inside
5- Tire Flips

CrossFit Loves the Cubs
















"Navy" Mike Weyer from CrossFit Confluence (Pittsburgh PA)                                                                       visiting Wrigley Field.

Thursday, May 20, 2010

Fri. 5-21-2010 WOD


Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions

Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
3 x 5 x 75%

WOD: Complete 10, 8, 6, 4 for each exercise.
(Increase weight as reps decrease)
BB SDLHP
KB or SB Carry to end of Drive and Back (HEAVY)
Weighted Lunges

Wednesday, May 19, 2010

Thrs. 5-20-2010 WOD


Warm Up:
Shoulder Stretches
High Knees
Butt Kicks
Lateral Shuffles
Light Jog
Faster Jog
Light Run
Faster Run
Leg/Hip/Calf Stretches

WOD: KB Shuttle Runs
2- Rounds Each Person
(20, 30, 40, 50lbs.)

Then Complete: 2-Rounds Each Drill
(Ladder Drills + 50 Jump Ropes)

Drill #1 Both Feet Single Box
Drill #2 Ali Shuffle (Left & Right)
Drill #3 Lateral Plank Walks (Left & Right)

Tuesday, May 18, 2010

Wed. 5-19-2010 WOD




Warm Up:
Shoulder Stretches
Squats
MB Chest Passes
Band Rows
Band Presses

Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%
3 x 5 x 75%

WOD: AMRAP in 20 min.
5-Single Arm KB Thrusters (Each Arm)
5-KB or DB Plank Rows (Heavy), (Each Arm)
5-Push Ups (Adv. do MB Lateral Push Up Hops)

Monday, May 17, 2010

Tues. 5-18-2010 WOD



Warm Up:
Shoulder Stretches
High Knees
Light Jog
Faster Jog
Light Run
Faster Run
Leg/Hip/Calf Stretches

WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams

When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!

Sunday, May 16, 2010

Mon. 5-17-2010 WOD


Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
High Knees
Lateral Shuffles

Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 65%
3 x 5 x 75%

WOD: 3 Rounds
10-Box Jumps
20-KB Swings Single Arm
30-GHD Hypers or Floor Hypers

Friday, May 14, 2010

New Gym Photos

We're Ready to Train!

Hey CrossFitters,

We're in and ready for training! I'd like to thank Dino D'Angelo and and his guys from Everyday Maintenance for helping move and set up all the equipment. It was nice to have so many hard working hands helping today.

Check out the photos below.

See you on Monday,

Jeremy Barnett

    New CF Gym Photos

www.cf-tb.blogspot.com

Thursday, May 13, 2010

Fri. 5-14-2010 At Home WOD

WOD:
Complete 5 Rounds- Timed!


20- Jumping Jack Squats
Lateral Shuffle 30 yrds Right
Lateral Shuffle 30 yrds Left
20- Lateral Lunges

Lateral Shuffle 30 yrds Right
Lateral Shuffle 30 yrds Left
20- (Use Medball, Dumbbell or 5 gallon Jug of water/milk for) Trunk Rotations each side

Wednesday, May 12, 2010

Nutrition for Muscle Building




Nutrition For Muscle Building


By Doberman Dan author of the Hyper Growth Muscle Mass Training program.
Proper nutrition is vital for growth. It plays a very important role in the body's growth and recovery processes. To extract as much as possible from your meals they should be well balanced and well spaced throughout the day. In this way the body is better able to absorb the nutrients and there is less stress on the digestive system.

Protein - Vital for Growth - contrary to some expert opinions bodybuilders/weightlifters need lots of protein. It plays a crucial role in the recovery and building of muscle tissue. It is absolutely required by the body to repair and build new muscle tissue.

Physiological stresses caused by intense weight training leads to nitrogen loss. To grow and get stronger the body must be in a positive nitrogen balance. This means eating protein every 2 - 3 hours. For optimum growth you should be ingesting approximately 30-50 grams of protein, 4 -7 times a day. This is dependant upon your present weight and the quality of the protein you are ingesting.

Good sources of protein are lean red meat, whole eggs, dairy products, fish and chicken. A high quality protein supplement can also be used, such as whey protein or a good milk and egg mix. High quality protein supplements are absorbed well by the body and do not take as long to digest.

If you are trying to gain muscle mass and you have trouble putting on weight than use this diet with your Hyper Growth Muscle Mass Training program.


Free Muscle Building Nutrition Plan


The Huge Growth Diet
Meal #1
Oatmeal or shredded wheat w/milk
2-6 Eggs - use 1/2 yolks
2 Slices of Whole grain toast

Meal#2
Protein drink
8-12 ounces milk
1/2 - 1 banana
1-2 scoops protein powder

Meal #3
Lean Red meat
Baked potato or rice
8-12 ounces of milk

Meal #4
1-2 cans of Tuna
2-4 slices whole grain bread
Lite or no-fat mayonnaise
1 banana
8-12 ounces milk

Meal #5
Large plate of pasta
3-4 ounces lean ground beef
small salad w/oil and vinegar dressing
8-12 ounces of milk

Meal #6
Lean red meat or chicken
1-3 baked potatoes
1 serving of mixed vegetables
8-12 ounces of milk

This diet will provide roughly between 3500-5500 calories depending on the size of the portions. You may need to adjust the calories upwards or downwards, depending on your present condition. Here are some general guidelines:

To lower calories:
1) Utilize smaller portions
2) Increase fibrous carbohydrates while decreasing starchy carbohydrates
3) Eat less red meat

To increase calories:
1) Eat slightly larger portions
2) Use a weight gain supplement instead of protein powder
3) Use 2% or whole milk

We cannot stress enough the importance of being as consistent as possible about your diet. Do not skip meals, or eat poorly. Many of the hardgainers who have used the Hyper Growth Muscle Mass Training program and followed the dietary guidelines attributed a large part of their gains to this nutritional protocol.

All The Best,
Doberman Dan

ATTENTION: Hardgainers! Have your training results come to a screeching halt even though you are spending countless hours in the gym and wasting hundreds of dollars on useless supplements?

"Unleash The "Muscle Freak" Within Every Hardgainer Utilizing Secret Russian Techniques, Disovered By A Genetically Average Joe.... ...That Packed On "Slabs Of Lean Muscle" So Fast His Arms Grew by 2-Inches While Gaining 23 LBS Of Muscle Mass In Only 11-Weeks! For full details go to Hyper Growth Muscle Mass Training program

Thrs. 5-13-2010 At Home WOD

Complete 4 Rounds - Best Time Possible!
Complete 4 Rounds per "SET" before moving to the next "SET"

Set #1
10- Sit Ups
5-   Push Ups

Set #2
15- Burpees
10- Push Ups

Set #3
20- Hypers
15- Push Ups

Set #4
25- Leg raises
20- Push Ups

EA Blog Page has Moved!

Hey CrossFitters,
Here's quick note for you. The Evolved Athletics Blog Page will be shut down the end of today. You can now go to http://www.cf-tb.blogspot.com/ to view all our daily workouts.
Please save this page in your "Favorites".
We will no longer be known as Evolved Athletics.
We will now be known as CrossFit Thoroughbreds and EA Youth Club.

I also have some very exciting news for each of you. I am in the process of working out a deal with Zuleta's Indoor Batting Cages for a permanent home for all of us to train again. Julio Zuleta and I will be finalizing our arrangements this week and should hopefully be up and running next Monday.


You can visit Zuleta's website here: http://www.zuletasbattingcages.com/

Zuleta's Indoor Batting Cages
11495 S. Cleveland Ave
Ft. Myers, Fl. 33907


I'd also like to thank AnnMarie and Dino for their help and support in giving CrossFit Thoroughbreds a temporary home during this transitional phase. When the chips are down it's nice to know my CrossFitters have my back. Thank you so much for your continued support, encouragement and loyalty.


I look forward to working with each of you next week in our new home.

Time to get back to what we do best. Training Hard!
If you need more info. please contact me at 239-851-3940 or at crossfittb@yahoo.com

Thank you,
Jeremy Barnett
CrossFit Thoroughbred

Tuesday, May 11, 2010

Wed. 5-12-2010 At Home WOD

WOD:
21, 15, 9 Timed!


Lunges (each leg)
Push Ups
Lateral Lunges (each leg)
Planks (60 sec.)
Squat Jumps
(If you have Dumbbells at home do Dumbbell Bent Over Rows or MMA Rows)

Monday, May 10, 2010

5-10-2010 Gym WOD's

AnneMarie's House WOD:
Thanks for coming out today: Janet, Lily & AnneMarie

2-Rounds: Do as many reps as possible for the duration of the rower.
Row 500 m. (Rower sets the time for each exercise)

Front Squats (Men 95lbs., Women 45lbs.)


KB Sinlge Arm Shoulder Press Round 1-Left, Round 2-Right
(20-30lbs., Women 10-20lbs)


Alternating Lunges

KB 2-Hand Swings (Men 40-50lbs., Women 25-40lbs)




3:00pm Warehouse WOD:
Thanks for coming out today: Dino, Jeremy R., Lily, Cordula, Angie

Strength WOD:
Practice Snatch 5 x 3
Snatch Pulls 5 x 6
Back Squat 3 x 20 @ 50% 1RM
GHD Hypers 3 x 12
GHD Weighted Sit Ups 3 x 12


4:00pm EA Youth Club Warehouse WOD:
Thanks for coming out today: Darian, Drew, Max, Jake, Cameron & Emilio


Strength WOD:
Overhead Squat 5 x 5 
GHD Hypers 3 x 12
GHD Weighted Sit Ups 3 x 12

WOD:
2-Rounds: Do as many reps as possible for the duration of the rower.
Row 500 m. (Rower sets the time for each exercise)

Front Squats (Men 95lbs., Women 45lbs.)

KB Sinlge Arm Shoulder Press Round 1-Left, Round 2-Right 
(20-30lbs., Women 10-20lbs)

Alternating Lunges

KB 2-Hand Swings (Men 40-50lbs., Women 25-40lbs)


6:00pm Warehouse WOD:
Thanks for coming out today:  AnneMarie & James

Strength WOD:
Back Squat 10, 8, 6, 4
Conventional Deadlift 10, 8, 6, 4
GHD Hypers 3 x 12
GHD Weighted Sit Ups 3 x 12

WOD:
2-Rounds: Do as many reps as possible for the duration of the rower.
Row 500 m. (Rower sets the time for each exercise)

Front Squats (Men 95lbs., Women 45lbs.)

KB Sinlge Arm Shoulder Press Round 1-Left, Round 2-Right 
(20-30lbs., Women 10-20lbs)

Alternating Lunges

KB 2-Hand Swings (Men 40-50lbs., Women 25-40lbs)

Tues. 5-11-2010 At Home WOD

WOD:
Complete 4-Rounds  Timed!

60- Sec. Mountain Climbers
Back Pedal 50 m.
Sprint 50 m.
50 Leg Raises
Back Pedal 50 m.
Sprint 50 m.

Thursday, May 6, 2010

Fri. 5-7-2010 At Home WOD

WOD: 5 Rounds Timed!

10 - Push Ups

        Lateral Shuffle 60 feet Left

10 - Lunges each Leg

        Lateral Shuffle 60 feet Right

10 - Jump Squats

       Sprint 60 feet

10 - Burpies

Wednesday, May 5, 2010

You're Missing Out!

For those of you that didn't make it to AnneMarie's house this morning  or to the temporary location off of Crystal Dr. here's what you missed.

If you can make it to AnneMarie's house at 6am or 7am Mon., Wed., or Fri. please call me at 239-851-3940 or email me at crossfittb@yahoo.com to RSVP your spot.

If you can make it to the temporary location off of Crystal Dr. at 6pm  Mon., Wed., or Fri. please call me at 239-851-3940 or email me at crossfittb@yahoo.com to RSVP your spot.

5-5-2010 WOD:
Warm Up:
Shoulder Stretches
Squats
Deadlifts
Deadlift High Pulls

WOD: 3-Rounds Best Time
10- Sumo Deadlift High Pulls (Men-95lbs., Women 65lbs.)
15- KB Cleans (each arm) (Men-40-50lbs., Women 20-30lbs)
20- Push Ups
25- Squats
30- MB Trunk Rotations (each side)
Run 1/4 Mile

7am Times:
AnneMarie 23:50
Lily 24:20
Julie 25:00
Cordula 24:17
Patrick 30:09
Janet 25:30

3pmTimes: EA Youth Club
Bonnie 24:52 (Sub with rower 400 m.)
Riley 16:30
Jake 24:35
Dino 15:00 (2-rounds) Happy Birthday Dino!!!

6pm Times:
Jeremy B. 25:02
Ben H. 19:17