Friday, April 29, 2011

Fort Myers CrossFit TB Boot Camp Sat. 4-30-2011

No Boot Camp Class Scheduled Today!
(Orlando CrossFit Games Competition)

All CF Coaches will be attending the CrossFit Games Competition in Orlando, Fl. today. We encourage all CF members to come join us and support our CrossFit Thoroughbred athletes as they compete.

For more details please click HERE.

For those that can not make to Orlando I have posted a WOD for you to do. Zuleta's Indoor Batting Cages will be open at 9:00am. You can come in and go through the WOD on your own today. Please record your time and post it on the wall for your coaches to see on Monday.


WOD: TIMED!

Run to 41 & Back
Thrusters 16 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back
Thrusters 14 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back
Thrusters 12 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back
Thrusters 10 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back
Thrusters 8 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back
Thrusters 6 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back
Thrusters 4 x (Men 75-95 lbs., Women 45-65 lbs.)

Run to 41 & Back
Thrusters 2 x (Men 75-95 lbs., Women 45-65 lbs.)

Thursday, April 28, 2011

Fort Myers CrossFitTB- Fri. 4/29/2011 WOD

TIMED!

Run 1 mile
100 Jump Ropes
Run 800 m.
200 Jump Ropes
Run 400 m.
300 Jump Ropes

No Boot Camp Class Scheduled for 4/30/2011!
(Orlando CrossFit Games Competition)

All CF Coaches will be attending the CrossFit Games Competition in Orlando, Fl. today. We encourage all CF members to come join us and support our CrossFit Thoroughbred athletes as they compete.

For more details please click HERE.


RidgeWOD:
Strength:
Front Squat 7 Rounds of 2x @ 90% > 90 Seconds Between Rounds
Skin the Cat Practice

WOD: "Badger"
3 Rounds for Time
30x 95# Squat Cleans
30x Pull Ups
Run 800m.

Wednesday, April 27, 2011

Competitive Goal Discounts


Ready to save big $$$$ on personal training?
Now you can with Monthly Competitive Goal Discounts.

Sign up with a friend and recieve your first discount.
Then meet two monthly fitness goals each month and recieve more discounts.

It's like getting paid to train!

Get Fit & Save $$$$













Monthly Competitive Goal Discounts:
Each person will have 2 goals to complete each month.
For each goal completed the client will receive $25.00 off their next month’s sessions.

Goals:
1-Weightloss or muscle gain= $25.00
1-Fitness= $25.00


How it works:
Sign Up for Group Personal Training Discount:

2- People/Session, 12 sessions/mo. =$1,000.00/mo.
Save $200.00 (Regularly $1,200.00/mo.)
(Recieve 3-Sessons/Week each person)
 **Must train together in the same session**

Includes: CrossFit classes and Saturday 8:00am Co-Ed Boot Camp




















Sign Up TODAY & Start SAVING!

Call or see Jeremy Barnett for details
239-851-3940
crossfittb@yahoo.com

Fort Myers CrossFitTB- Thrs. 4/28/2011 WOD

(Cpl. Ryan McGhee)
AMRAP in 30 min.

Deadlift x 5 reps x 275 lbs.
Push Ups x 13
24” Box Jumps x 9


No Boot Camp Class Scheduled for 4/30/2011!
(Orlando CrossFit Games Competition)

All CF Coaches will be attending the CrossFit Games Competition in Orlando, Fl. today. We encourage all CF members to come join us and support our CrossFit Thoroughbred athletes as they compete.

For more details please click HERE.

RidgeWOD: GOAT Day/Mobility WOD

CrossFit Open Gym Hours

CrossFit Open Gym Hours:


Can't make it to class on time?
Don't worry about missing your training.
Come to Open Gym during the times listed below and get your WOD on.

No coaches will be available during Open Gym hours.

Should you need assistance please call Jeremy Barnett at 239-851-3940 for private appointments.
(Clcik here for personal training prices)

Mon., Wed. & Fri.: 9:00am – 3:00pm & 6:30pm - 8:00pm

Tues. & Thrs.: 9:00am - 5:00pm & 6:30pm - 8:00pm

Sat.: 9:00am – 5:00pm

Sun.: 12pm - 5pm

Non-Members: $10.00/Day or $50.00/mo.

CrossFit & WOBC members are FREE!!!


Please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com
to set up your Open Gym training.

Never tried CrossFit before?
Interested??

Print & cut out the coupon below for 1-FREE Week!

Tuesday, April 26, 2011

Fort Myers CrossFit TB- Wed. 4/27/2011 WOD

TIMED! (30, 25, 20, 15, 10, 5)


MB Rotational Slams each side
Run 400m
Hypers
Row 100m
Mountain Climbers each side



No Boot Camp Class Scheduled for 4/30/2011!
(Orlando CrossFit Games Competition)

All CF Coaches will be attending the CrossFit Games Competition in Orlando, Fl. today. We encourage all CF members to come join us and support our CrossFit Thoroughbred athletes as they compete.

For more details please click HERE.

RidgeWOD:
In the Morning:
Strength:
Bench Press 5 x 3x at 85%
Deadlift 5 x 3x

2 x 10x 70# KB Swings  > 3x Muscle Ups
3 x 10x Barbell Good Mornings > 3 x 10x Tire Flips w/ Jump Thru

In the Afternoon:
WOD: "Mary" 20 Minute AMRAP
5x HSPU
10x Pistols (Alternating)
15x Pull Ups



Monday, April 25, 2011

Fort Myers CrossFitTB- Tues. 4/26/2011 WOD

WOD: 2 People per team. One team member works while the other rests.


5 Rounds each team member TIMED!

(If you do not have a team member to work with then record the amount of time it takes you to complete the exercise. Rest that amount of time then move to the next exercise.)

KB Swings Overhead x 15
Burpees x 12
Sit Ups x 9

No Boot Camp Class Scheduled for 4/30/2011!
(Orlando CrossFit Games Competition)

All CF Coaches will be attending the CrossFit Games Competition in Orlando, Fl. today. We encourage all CF members to come join us and support our CrossFit Thoroughbred athletes as they compete.

For more details please click HERE.

RidgeWOD:

In the Morning:
Skill:
Overhead Squat 5 x 3x
Snatch Balance 3 x 3x - 1x, 1x, 1x
Bar Muscle Ups 5 x 2x

Tabata Abdominal Work
1. Abmat Sit Ups
2. Medicine Ball Planks
3. Hyperextensions


In the Afternoon:
WOD: 3 Rounds For Time
400m. Run
15x 75# Squat Snatch
9x HSPU

Gasser - 1 Minute Ladder on Rower

Sunday, April 24, 2011

Worlds Dumbest Bird

Sorry but I had to share this. This bird attacks my house everyday for hours on end.
I'm surprised it isn't brain dead by now. This has to be the worlds dumbest bird.

Fort Myers CrossFit TB- Mon. 4-25-2011 WOD

WOD: FRAN (21, 15, 9)
Thrusters
Pull Ups


No Boot Camp Class Scheduled for 4/30/2011!
(Orlando CrossFit Games Competition)

All CF Coaches will be attending the CrossFit Games Competition in Orlando, Fl. today. We encourage all CF members to come join us and support our CrossFit Thoroughbred athletes as they compete.

For more details please click HERE.

RidgeWOD:

In The Morning:
Gymnastics Practice
3 x 30 seconds Hollow Rocks
3 x 10 L-Sit Dips
3 x 10 Strict Pullup > Toes To Bar

Strength:
Snatch Grip Deadlift 5 x 3x
DB Strict Press (Kneeling) 5 x 5x
Good Mornings 3 x 15x
Push Up Complex 3 x 10x
1. Ring Push Ups 
2. HSPU
3. Parallette Bars
4. Hand Release


In the Afternoon:
WOD: 6 Rounds (Alternating) AMRAPS
3 Minutes Per Round - 1 Minute REST Between Rounds
Rounds 1,3, 5
10x 95# SDLHP
10x Lateral Burpees OVER Bar

Rounds 2,4,6
10x Pull Ups
10x Walking Lunges
*Score = LOWEST interval for EACH mini workout

Friday, April 22, 2011

Fort Myers CrossFit TB Boot Camp Sat. 4-23-2011

Work in teams of two to complete each exercise.
Only one team member works while the other team member rests.

TIMED!

Run to 41 and back x 6 each team member
10- Pull Ups x 6 rounds each team member
10- Push Ups x 6 rounds each team member
10- Sit Ups x 10 rounds each team member
5- Burpees x 10 rounds each team member


No Boot Camp Class Scheduled for 4/30/2011!
(Orlando CrossFit Games Competition)

All CF Coaches will be attending the CrossFit Games Competition in Orlando, Fl. today. We encourage all CF members to come join us and support our CrossFit Thoroughbred athletes as they compete.

For more details please click HERE.

Thursday, April 21, 2011

Fort Myers CrossFitTB- Fri. 4/22/2011 WOD

WOD:
AMRAP in 5 min.
2-Hand KB Swings Overhead x 10
GHD Sit Ups x 10

AMRAP in 5 min.
Clean Grip BB Rack High Pulls x 10
KTE’s x 10

AMRAP in 5 min.
DB Thrusters x 10
MB Rotational Slams x 10 each side


RidgeWOD:
Strength: Deadlift - Work up to 3x of 90% of 1RM

WOD: "Diane" For Time
21x-15x-9x
225# Deadlift
Handstand Push Ups

Wednesday, April 20, 2011

Fort Myers CrossFitTB- Thrs. 4/21/2011 WOD

Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)


Cleans
5 x 50%, 3 x 55%, 2 x 60%, 1 x 65%, 1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%



RidgeWOD: Mobility WOD/GOAT Day

King of the Casino

King of the Casino
Seminole Casino of Immokalee



















SAT JUNE 11th
Fight Starts at 8:00pm
Doors Open at 7:00pm

Must be 18 years of age

Tickets:
$20.00 Standing Room
$30.00 General Seating
$50.00 VIP Seating

Contact Mark Shopp at:
239-896-2359

Seminole Casino
506 South 1st Street
Immokalee, Fl. 34142

Tuesday, April 19, 2011

Fort Myers CrossFit TB- Wed. 4/20/2011 WOD

Strict Press
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)
WOD: 4 Rounds Timed!

Jump Rope DU’s x 30
Pull Ups x 10
Push Ups on MB x 10
Row 500m.

RidgeWOD:
Strength: Overhead Squat - 7 Rounds of 3x @ 75% with 90 second rest

WOD: 3 Rounds of 1 Minute MAX Effort --- 1 Minute REST between Exercises
Push Ups
Pull Ups
50# KB Swings
24in. Box Jumps
Burpees

*REST 5 Minutes*
**Use 95# Bar for ALL Lifts**

Deadlift
Squat Clean
Front Squat
Push Press
Back Squat

Monday, April 18, 2011

New Balance Minimus Trail Running Shoes for SALE!

New Balance Minimus Trail Running Shoes for SALE!




Unfortunately I got the wrong size (size 11.5 US) and they do not fit me.


Take advantage of my mistake and get these shoes for only $80.00.


They retail for $99.99 online and in stores.


See Jeremy in the gym to check them out. 


CASH ONLY SALE!
No Refunds! 
Sold as is!


An entirely different approach to trail running, the MT10 Minimus Trail takes the proven versatile durability of a Vibram® outsole and combines it with a fitted, minimalist upper that's comfortable with or without socks.


Synthetic/Mesh upper provides lightweight comfort and support.


Minimus is a whole new approach to footwear, a place on the spectrum from barefoot running to the traditional maximum-cushioning running shoe. Inspired by Good Form Running and designed to be worn with or without socks. With only a 4mm drop from heel to toe, as little as a third of that of a traditional running shoe,the Minimus collection holds a world of discovery for neutral runners as well as those with gait issues or chronic injury to conquer by learning better form.



Odor resistant
Minimal Vibram® outsole for lightweight traction and durability
Deconstructed ACTEVA® midsole provides great flexibility and a featherweight cushion

Fort Myers CrossFitTB- Tues. 4/19/2011 WOD

TIMED!


Run 400 m.
Plate carry to back fence & back to bldg.
Run 800 m.
Plate OH Carry to back fence & back to bldg.
Run 1 mile
Plate Carry to back fence then OH Carry back to bldg

RidgeWOD:
WOD: 20 Minute AMRAP
20x Wall Balls
40x Double Unders

Durability: Run 1 Mile --- 50x GHD Sit Ups

Sunday, April 17, 2011

Fort Myers CrossFit TB- Mon. 4-18-2011 WOD

Front Squat
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)


WOD : 5 Rounds
Run to back fence then do 10 Jump Squats

Run back to building then do 10 lunges each leg

Yoke Push or small red sled push Down & Back
(215 lbs., 265 lbs., 315 lbs., 365 lbs., 415 lbs.)

RidgeWOD:
Strength: Clean and Jerk - work up to 1RM

WOD: For Time
Run 1 Mile
10 Rounds of Cindy
Run 800m.
30x 115# Clean and Jerk
Run 400m.
25x Burpees

Friday, April 15, 2011

Fort Myers CrossFit TB Boot Camp Sat. 4-16-2011

21-18-15


Thrusters (Men 75, Women 45)
400 M Run
immediately followed by

12-9-6

DB Clean N Press (Single Arm)
Burpees
Finish with a 1 Mile Run!

Thursday, April 14, 2011

Fort Myers CrossFitTB- Fri. 4/15/2011 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: Work in teams of 2-4 per rower. One person rows while the rest of the team does the core exercises. Once the person rowing finishes the required distance the next team member will begin rowing. Each team member must row each distance and complete each core exercise before moving to the next exercise.

Row 100 m. + Sit Ups
Row 200 m. + Mountain Climbers
Row 300 m. + MB Rotational Slams
Row 400 m. + Leg Raises
Row 500 m. + Burpees

RidgeWOD:
Skill: Superset
KB Snatch 3 x 5x
Handstand Push Ups 3 x 10x

WOD:
21, 18, 15, 12, 9, 6, 3
70# KB Swings
30in. Box Jumps

Wednesday, April 13, 2011

Fort Myers CrossFitTB- Thrs. 4/14/2011 WOD

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

Core Work: Sumo Deadlift 75% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)

WOD: (Single Arm each exercise)
10, 8, 6, 4, 2, 1

SDLHP
KB Swings
Thrusters

RidgeWOD: GOAT DAY
Strength Focus: Rack Squat and Explosion

Skill:
1. Pistols
2. Double Unders

Surprising Benefits of the Lemon

Surprising Benefits of the Lemon



I have been putting a lemon slices in my water and tea but never knew its effect was so great; 'will do more often, now......

Another one of those cure all fruits. But then, this is a pleasant drink and of no harm.

Institute of Health Sciences, 819 N. L.L.C. Charles Street Baltimore , MD.

This is the latest in medicine, effective for cancer!

Benefits of the lemon.

Lemon (Citrus) is a miraculous product to kill cancer cells. It is 10,000 times stronger than chemotherapy. Why do we not know about that? Because there are laboratories interested in making a synthetic version that will bring them huge profits . You can now help a friend in need by letting him know that lemon juice is beneficial in preventing the disease. Its taste is pleasant and it does not produce the horrific effects of chemotherapy.

If you can, plant a lemon tree in your garden or patio. How many people die while this is a closely guarded secret so as not to jeopardize the beneficial multimillionaire's large corporations? As you know, the lemon tree is small, does not occupy much space and is known for its varieties of lemons and limes. You can eat the fruit in different ways: you can eat the pulp, juice press, prepare drinks, sorbets, pastries. It is credited with many virtues, but the most interesting is the effect it produces on cysts and tumors. This plant is a proven remedy against cancers of all types. Some say it is very useful in all variants of cancer. It is considered also as an anti microbial spectrum against bacterial infections and fungi, effectiveagainst internal parasites and worms, it regulates blood pressure that is too high, and is an antidepressant for combating stress and nervous disorders.

The source of this information is fascinating: it comes from one of the largest drug manufacturers in the world, saying that after more than 20 laboratory tests since 1970, the extracts revealed that: It destroys the malignant cells in 12 cancers, including colon, breast, prostate, lung and pancreas ...

The compounds of this tree showed 10,000 times better than the product Adriamycin, a drug normally used chimiothérapeutte in the world, slowing the growth of cancer cells. And what is even more astonishing: this type of therapy with lemon extract not only destroys malignant cancer cells, but does not affect healthy cells.

Tuesday, April 12, 2011

Fort Myers CrossFit TB- Wed. 4/13/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


Core Work: Push Press 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)


WOD:

Dips x 4 x 10 (or) Practice HSPU’s 5 x 5

Practice Strict Pull Ups or Kipping Pull Ups 10 x 5

RidgeWOD:
Skill: 7 Rounds of Push Press
3x Push Press EVERY 90 Seconds @ 85% of 1RM

WOD: 12 Minute CAP
Run 2 Laps
with time remaining...
AMREPs of 75# Shoulder to Overhead
* 12x GHD Sit Ups with EVERY rack or drop of the bar *
Score = TOTAL Reps

Monday, April 11, 2011

Fort Myers CrossFitTB- Tues. 4/12/2011 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:

AMRAP in 45 Minutes:


400 m. Run

20 Burpees

Goal: 10 Rounds!

Sunday, April 10, 2011

Fort Myers CrossFit TB- Mon. 4-11-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Back Squat 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)



WOD: (15, 10, 8,)- Timed

BB Clean N Jerk (each arm) (Men-40+, Women-25+)

KB Plank Rows (each arm) (Men- 40+, Women-20+)


RidgeWOD:
Skill: 7 Rounds of Deadlift
2x Deadlifts EVERY 90 seconds @ 85% 1RM
* Finish with 225# Deadlift Max Reps *

WOD: 10 Rounds for Time
3x Lateral Burpees OVER Barbell
7x Hand Release Push Ups

Friday, April 8, 2011

Fort Myers CrossFit TB Boot Camp Sat. 4-9-2011

Team Boot Camp—Timed!


Work in teams of 3-4 people. Each person must use 60% of their 1 rep max for each lift.

Each person will complete 5 reps then complete the accessory exercise below it.
Multiply your working weight x 5 reps= total lbs. lifted each set. Add each set from each team member until you reach the goal weight for that exercise.
Example: 225 lbs. x 5 reps = 1,125 lbs.
WOD:Weighted Back Squat: 60% of 1 RM (Goal weight to complete= 12,000 lbs.)
Accessory exercise: 15 x Burpees


BB Push Press: 60% of 1 RM (Goal weight to complete= 10,000 lbs.)
Accessory exercise: 50 (25 each leg) x Mountain Climbers

Thursday, April 7, 2011

Fort Myers CrossFitTB- Fri. 4/8/2011 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: Annie
50 - 40 - 30 - 20 and 10 reps for time:
Double-unders
Sit-ups

(Modified reps 100 – 80 – 60 – 40 – 20)

RidgeWOD:
WOD: For Time
Run 200m.
20x Pistols (Alt. Legs)
Run 400m.
40x Wall Ball Shots
Run 400m.
40x Single Arm Alternating Swings
Run 400m.
20x 27in. Box Jumps
Run 200m.

Wednesday, April 6, 2011

Fort Myers CrossFitTB- Thrs. 4/7/2011 WOD

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


Core Lift: Deadlift 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)
WOD: AMRAP in 20 min.

SDLHP (men 95 lb., Women 65 lb.) x 10
Box Jumps x 5
Row 200 m.

RidgeWOD: GOAT DAY
Strongman Fun: Yoke, Stones, Ropes, and Sleds

Try 1-Week FREE of CrossFit!

Try 1-Week FREE of CrossFit!
(Non Members ONLY!)
Call or email to RSVP your spot!













If you've been thinking about trying CrossFit or the Women's Only Boot Camp
then this is your chance to try it before you buy it!
No strings attached!

When you're ready to join you'll have the convenience of joining any of the listed class hours below.
You pick the days and times that best fit your daily schedule and the coaches will be here waiting to assist you.
CrossFit Thoroughbreds is an Athletic Based Strength and Conditioning Program
designed to educate as well as enhance all aspects of:
Stamina & Strength
Power & Flexibility
Speed & Agility
Coordination & Balance
Cardiovascular & Respiratory Endurance


CrossFit Thoroughbreds Coaching Programs are designed exclusively around compound (multi-joint) movements and short high intensity cardiovascular training sessions.


CrossFit class hours are:
Mon. - Thrs.: 6am, 7am, & 5:30pm
Fri.: 6am & 7am



Women's Only Boot Camp regular hours:
Mon. - Fri.: 8:00am



CrossFit Open Gym Hours:
Can't make it to class on time?
Don't worry about missing your training.
Come to Open Gym during the times listed below and get your WOD on.


No coaches will be available during Open Gym hours.
Should you need assistance please call Jeremy Barnett at 239-851-3940 for private appointments.


Mon., Wed. & Fri.: 9:00am – 5:00pm & 6:30pm - 8:00pm
Tues. & Thrs.: 9:00am - 5:00pm & 6:30pm - 8:00pm
Sat.: 9:00am – 5:00pm
Sun.: 12pm - 5pm
Non-Members: $10.00/Day or $50.00/mo.
CrossFit & WOBC members are FREE!!!



Monthly Unlimited CrossFit & WOBC Coaching for only $95.00


See website for more details:
http://www.crossfittb.com/ or http://www.womensonlybootcamp.net/


CrossFit Thoroughbreds and the Women's Only Boot Camp is located inside Zuleta's Indoor Batting Cages
behind Stevie Tomato's Sports Page on the corner of US 41 & Beacon Manor Dr.


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


CrossFit Thoroughbreds
239-851-3940
CrossFitTB@yahoo.com

Tuesday, April 5, 2011

17 yr. old 340 lb. Overhead Squat

video
Darian Barnett
Age 17
Body Weight 167 lbs.
Overhead Squat 340 lbs.
2 x's His Body Weight

Fort Myers CrossFit TB- Wed. 4/6/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlift
Cleans
Push Ups (Hand release on bottom)
Core Work: Bench Press 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)


WOD:

5 min. AMRAP
Push Ups x 10
Jump Rope x 30
Rest 5 min. then complete:
5 min. AMRAP
DB Plank Rows x 5 each arm
Burpees x 10

RidgeWOD:
WOD: 20 Minutes
On the Minute
5x Power Cleans on ODD Minutes
6x Handstand Push Ups on the EVEN Minutes

Challenge: 90 seconds MAX in and out Tire Jumps

Monday, April 4, 2011

Orlando CrossFit Competition 4/30/2011



This is Nicole, with Life as Prescribed, contacting you in regards to the the Life as Prescribed US Tour taking place in Orlando on April 29th and 30th being hosted within the Europa Fitness Trade Show and programmed by Jeff Tucker, founder of CrossFit Gymnastics and Hard Rock Cafe after party.

We are looking to get the local CrossFit community and affiliates involved and would like to send you our event flyer to hand out, poster, and an event badge to post on your website to help in promoting the event locally.  In return for your help we want to offer you a $25 gift card to the Life as Prescribed online store$25 off design services for Affiliates as Prescribed, a bunch of free stickers, and for any participating affiliates we will also post your page on our site. 

If you have any questions please email me at nicole.asrx@gmail.com or call Life As Prescribed at 760.635.5998. Thanks so much for your time and we look forward to working with you very soon! :)

Thanks!

Nicole Zapoli
LifeAsRx.com - Apparel for the Sport of CrossFit
AffiliatesAsRx.com - CrossFit Affiliate Branding Services


Details:

Event websites: LifeAsRxUsTour.com


There will be: Individual WODS, Team WODS, an after party, prizes, music, demos and more. 


What you can do to help:

- Attached is a zip file with plenty of advertising information that you can use to help promote us. Feel free and use it any way you like!

- We love feedback so feel free and send us any ideas you might have to help us make a great event!


Get your discount:

$25 off LifeAsRx.com - Send an email to Brian@lifeasrx.com to redeem
$25 off AffiliatesAsRx.com - Send an email to Zia@lifeasrx.com to redeem



Other info:

I want to participate even more! 
If you are super eager to help us out even more feel free and email Nicole.asrx@gmail.com. If you would like to have a presence at our event via a sponsorship email CRBennington@gmail.com for more details. 

Bonus Competition:
In an effort to make this far more than just a “CrossFit Event” and to get the crowd and spectators involved, there will be a number of bonus events and competitions hosted by us as well as our sponsors. This will be a chance for spectators to take part in games and mini-competitions throughout the day to win prizes and prestige.

Individuals workout: 
The registration fee for an individual is $50, this includes athlete admission to the Europa show. Competitiors must register online prior to the competition, no day-of showing up and competing.

Teams workout:
The registration fee for a team is $150, this includes athlete admission to the Europa show. Teams must register online prior to the competition, no day-of showing up and competing. Teams will be comprised of 4-6 individuals, with a one woman minimum. As some WODs may have mandatory woman participation, it is recommended to have two women, but is not required.

Spectator fees:
We are not charging for spectators to come to the CrossFit competition, but there is a door charge with Europa to enter the convention center. All expo tickets are purchased at the door and the pricing is as follows: Ages 13-Adult, $20; Ages 6-12, $15; Ages 5 & Under, FREE. That being said, the expo ticket allows full event privileges, not just CrossFit spectator-ship. Here are the other events taking place: 

33 Events - 7,500 Competitors - 600,000 square Feet, 30,000 attendees
CrossFit
Cage Fitness   
Florida Cheerleading Competition
Florida Dance    
Orlando Pro & Kids Skateboard Competition  
Orlando Gymnastics Competition
USA Wrestling
USA Judo - Olympic Qualifier  
USA Boxing
USA Fencing State Championship
National Kick Boxing Tournament
GOLDS GYM Stage & Fitness Demo
IFBB Pro Bodybuilding
IFBB Pro Figure
IFBB Pro Bikini
Muscular Development - Come Watch the Pros Train
Championship Martial Arts
Dollamur Grappling Tournament
ISSN EUROPA University
NPC -  Amateur Bodybuilding, Men's Physique, Bikini, Fitness, Figure
Florida Strongman
USA Armwrestling
APF Powerlifting
Custom Car Show
Kid Funs Zone
Fitness On Stage Fashion Show
Fit Magazine Glamour On Stage Photo Shoot
Supplement Vendors

Volunteers/Judges:
Thank you so much for your interest in helping, but we have no need for just “volunteers” for this event. If you want to be a part of this, in a volunteer capacity, you can help as a judge. Judges will have to pull some light volunteer duties, like situating gear and equipment between events, but because these events are in convention centers, there is no “bitch work” like parking detail and garbage pickup. It is a single day on judging/volunteering and does include entrance to the expo. We will make sure to schedule judging rotations so that everyone has a chance to enjoy the venue.

Food: 
As of now, only athletes are permitted to bring in their own food. The food must be brought in via some type of smaller and reasonable container. No ice chests or coolers. These are not our rules and are simply “as of now.” We will update any changes to these policies as needed. There are food and drinks available for purchase at the convention center and we will schedule a lunch break that is long enough for all competitors, judges, and spectators to have a chance to grab something to eat.

Registration Cut Off: 
The deadline for event registration is the Wednesday prior to the Saturday competition.
Venue, Cut Off, Competition
Orlando, April 27, April 30
Hartford, July 27, July 30
Dallas, August 10, August 13
Chicago, September 28, October 1

WODs:
At the competitions, there will be 3 individual WODs and 3 team WODs. WODs will be announced prior to the competition; most likely the Monday before the event. That will allow a window of time between WODs being announced and registration cut-off.

Scaling/Divisions:
This is an absolutely all levels experience! However, at this point there are no divisions or scaled/elite classes. If needed, an individual can scale a WOD as necessary, but will not be included in the “As RX’d” scoring.

Being involved with the Europa shows gives us a unique way to spread CrossFit to the masses and more specifically, some of “the meatheads” of the fitness industry. These competitions are great for us to showcase the whole power output and work capacity side of CrossFit. We've trying to take some of the highly skill dependent movements out of the programming or modify requirements to allow everyone to have a shot. This is about offering a legitimate competition that also gives consideration to the participants and spectators.

I think that you can prove that someone is fit without having to "prove something" through the programming. I think that's where many CrossFit competitions have gotten a little silly; people are trying to one-up other events through having the most ridiculous WODs possible. That's not our aim at all. Honestly, are WODs like "Fran" not enough to evaluate fitness levels?

Schedule:
The event schedule for all events should be fairly similar and a sample schedule will be posted this week. Each specific event’s schedule will be posted in advance of the event, most likely on the Monday that the WODs post. You can assume a run time between 9:30 a.m.-4:30 p.m. with a lunch break.

Fort Myers CrossFitTB- Tues. 4/5/2011 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: Stephen (Cpl Stephen Bouzane)

30 - 25 - 20 - 15 - 10 - 5 - reps, for time:
Glute-ham sit-ups
Back extension
Knees to elbows
Deadlift (Men 95, Women 65)

RidgeWOD:
Skill: Sumo Deadlift from Deficit 5 x 3x

WOD: "Michael"
3 Rounds for Time
Run 800 meters
50 Back Extensions
50 Sit Ups

Sunday, April 3, 2011

Fort Myers CrossFit TB- Mon. 4-4-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Back Squat 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)

WOD: Badger (CPO Mark Carter)
3 rounds for time:

95 pound squat clean, 30 reps
30 pull-ups
Run 800 metres

RidgeWOD:
WOD: 12 Minute AMRAP
3x 185# Bench Press
5x 225# Back Squat

*REST as Needed*

Ten Rounds - EACH for Time:
100 Meter Sprint
*REST 90 Seconds between Sprints*

Fight the T-Killing Toxins


Fight the T-Killing Toxins

When your dad was your age, it was probably easier for him to build muscle and burn body fat than it is for you. Does that annoy you? It should.
We've dumped 85,000 chemicals into our environment since World War II. Why should you care? All that environmental stuff is for tree-hugging hippies, right? Well, not quite. You see, certain chemicals and toxins act like a sledgehammer to the balls.
Your balls.


Toxins Lower Test

The cause? Many point the finger of blame at environmental toxins. Anything that affects testosterone will affect your ability to build muscle, burn body fat, and get strong.
These toxins have a huge effect on the human endocrine system. The average sperm count fell from 113 million per millilitre in 1940 to 66 million in 1990. In addition, the definition of a "normal" sperm count fell from 60 million per millilitre to 20 million in the same period. (1)
A survey of 1,350 sperm donors in Paris found a decline in sperm counts by around 2% each year over the past 23 years, with younger men having the poorest quality semen. (2, 3, 4)
You don't have to look far to confirm this either. I bet you know someone who's having trouble conceiving. And have you noticed the increasing amount of infertility clinics around?


"Norms" Aren't So Normal

The normal level of testosterone has been reduced by the medical community as well. They simply decided to make a new norm since everyone's testosterone levels are lower than they were 50 years ago.


Know Your Enemies, Raise Your T

The most obvious thing you can do is avoid exposure to toxic chemicals in the first place, but you need to know where to look.
T-lowering toxins can show up where you least expect. For example, Bisphenol A (BPA) is in the receipts you get from a checkout register, and unfortunately, the skin does a great job of absorbing it.
Clearly, you're not going to be able to avoid all the toxins; there are just too many. But you can avoid a great deal of them.


Enemy #1: BPA

BPA found in water bottles
When talking about toxins or toxicity, you'll always hear someone say, "It's only harmful if it's excessive. Even water can be a toxic if it's used in lethal amounts!"

Regulating agencies around the world use the argument that only excess doses lead to toxicity. But when it comes to BPA, don't consider it a toxin. Consider it a hormone.

Any hormone can change the balance of the endocrine system. The hormone BPA best represents is a nasty form of estrogen. Dosing with smaller amounts just doesn't work for BPA.

According to Scientific American, BPA was first synthesised in 1891. It came into the use of synthetic estrogens in the 1930s. It wasn't until it was combined with phosgene (used during World War I as a toxic gas) and other compounds that BPA produced a shatter-proof plastic. (6)

Some suggest BPA was used as a replacement hormone for estrogen, but when the plastics and manufacturing industry found out about its ability to harden plastics, they bought the patent.
Scientists are now pointing out that the only studies which prove BPA's safety are the ones produced by the industry itself. It's also important to consider that the FDA accepts safety studies conducted by the industry. In other words, the fox is guarding the hen house.

Researchers estimate that BPA generates 100 million US dollars per hour, so you can understand why the industry is producing studies to protect BPA.

The Enemy's Worse than You Think

BPA acts as an estrogen, but with two differences:
  1. It's foreign to the body.
  2. It's more harmful than natural estrogens.
Xeno-estrogens do all the things that we don't want. Think of it as the complete opposite of injecting testosterone. Xeno-estrogens decrease testosterone and increase estrogens. Researchers have also linked it to insulin resistance. (7)

First Things First: Hydrate Smarter

You knew this was coming: Ditch the thin plastic water bottle right now.
You have a number of replacement options:
  • Buy a good quality water filter for your home.
  • Buy water in a carton.
  • Use a BPA-free water bottle from now on.
If you decide to still use cheap plastic water bottles, follow these rules:
  • Don't ever heat a plastic water bottle or leave it in the sun.
  • Don't re-use it.
To know if BPA is in your bottle, look for a triangle with a 3 or a 7.
recycling triangles
If you see a 3 or 7 in the triangle, buy a different product.


Enemy #2: Phthalates

Phthalates can be used in virtually anything from your girlfriend's sex toys to your sex toys.
Seriously, phthalates are used in everything: air-fresheners, cosmetics, shampoos, children's toys, and paints. Why the heck is a plasticiser used in air-fresheners and things that smell nice?
Most Perfumes and Colognes contain Phthalates
Phthalates hold aromas. So that car-freshener you use to hide the smell of your farts is also lowering your testosterone. (Maybe you should just lower the window from now on.)
Phthalates, like BPA, suppress testosterone, increase insulin resistance, and chelate magnesium and zinc. (10, 11) Their impact on zinc and magnesium can have a very negative compounding effect.
An interesting correlation I learned from Mark Schauss, author of Achieving Victory Over a Toxic World, is that the explosion of autism occurred simultaneously with the introduction of phthalates in 1970. Dr. Schauss would be the first person to point out that it's not only the phthalates, but also the negative synergetic effect from the mass amount of environmental toxins.


Protect Your Balls

It's not the end of the human race just yet. There are a few supplements that'll protect against environmental enemies:
  1. Glycine: Glycine has been found to bind with certain toxins so they can be safely excreted. Luckily, glycine is cheap, and a gram a day would be enough for most people.

  2. Vitamin C: Helps build glutathione and protects against phthalates. Take 3 grams a day. However, the best way to determine vitamin C dose is bowel tolerance.

  3. Glutamine: Helps build the gut. The healthier the gut, the more it can protect you against incoming toxins. If you have leaky gut syndrome, you could take 5 to 10 grams with each meal or 60 to 80 grams a day. As for a maintenance dose, 20 to 30 grams should do the job.

  4. Taurine: This is a calming amino acid but also has the ability to activate detoxification pathways. Take this either after a workout or before bed. One to three grams is best.

  5. Zinc: A critical mineral for testosterone. In fact, 98% of zinc in males is stored in the prostate. Low zinc status can and will affect testosterone production. As for dosing, try 300 mgs per day. Some may benefit from more, especially if they have high copper.

  6. Antioxidant supplements high in A, E, and D: My favourite way to hit this is to simply use organic butter.

  7. Resveratrol: This simple polyphenol is anti-estrogenic. Including something like Rez-V™ in your supplement routine would definitely be a good move.

auna Therapy

Saunas can detox your system of phthalates. But when using a sauna for detoxification, make sure it's made with screws only, not glues, and the wood isn't from China.
Saunas made with glues leak toxins, which you breathe in. And wood from China is high in metal.

Buy Back Your T

Some of the most toxic chemicals we have today didn't exist 40 years ago, so building muscle is becoming harder because of the chemical soup in which we live.
Vote with your wallet and buy non-toxic chemicals, not because you're a tree-hugger, but because you're serious about getting as ripped as possible.

You can also check out the Environmental Working Group's website to find out which products lower T. The group has studied over 44,000 soaps, shampoos, and lotions.

The more we reject toxic products by not buying them, the stronger the message we send companies. Tell them it's not okay to make products that lower our T.

In the end, building muscle and losing fat is mostly about how you train and what you eat. But if decreasing environmental toxins will make the process faster and easier, then we're crazy for not arming ourselves with the knowledge to fight the testosterone killers.

s

1. The sperm count has been decreasing steadily for many years in Western industrialised countries: Is there an endocrine basis for this decrease? http://www.ispub.com/ostia/index.php?xmlFilePath=journals/iju/vol2n1/sperm.xml
2. R.M.Sharpe, Current Evidence- Another DDT Connection, Nature, vol. 375, 15th June 1995
3. R.M.Sharpe, J.S.Fisher, M.M.Millar, S.Jobling and J.P.Sumpter, Gestational and lactational exposure of rats to xeno-estrogens results in reduced testicular size and sperm production, Environmental health perspectives vol. 103, Number 12, Dec 95 p.1136-1143
4. L.Hunt, The oestrogen jigsaw, The Independent 22nd September 1994
5. Carlsen, E., A Giwercman, N Keiding, N Skakkebaek. 1992. Evidence for Decreasing Quality of Semen During Past 50 Years. British Medical Journal 305:609-613
6. Just How Harmful Are Bisphenol A Plastics? August 26, 2008 http://www.scientificamerican.com/article.cfm?id=just-how-harmful-are-bisphenol-a-plastics
7. The Estrogenic Effect of Bisphenol A Disrupts Pancreatic Cell Function In Vivo and Induces Insulin Resistance
8. Secular Decline in Male Reproductive Function: Is Manliness Threatened?http://jcem.endojournals.org/cgi/content/abstract/92/1/196
9. A Population-Level Decline in Serum Testosterone Levels in American Menhttp://jcem.endojournals.org/cgi/content/full/92/1/44
10 Concentrations of Urinary Phthalate Metabolites Are Associated with Increased Waist Circumference and Insulin Resistance in Adult U.S. Males
11. The Plasticizer Diethylhexyl Phthalate Induces Malformations by Decreasing Fetal Testosterone Synthesis during Sexual Differentiation in the Male Rat
12. Achieving Victory Over a Toxic World, Mark Schauss