Friday, September 30, 2011

Fort Myers Crossfit TB Sat Boot Camp 10-01-2011:

Two Team Challenge

Each team draws six random exercises out of a hat. Teams have 45 min. to finish all 6 exercises. 1st team finished WINS!


Team Rope Carry to 41 & back between each exercise


Squats x 500

Squat Jumps x 500

Push Ups x 500

Burpees x 500

Lunges x 500

Team tire flip to speed bump and back

Sprint relay to speed bump & back

Lateral Hops x 200



Thursday, September 29, 2011

Fort Myers CrossFit TB Fri 9-30-2011 WOD:

Warm Up:

POSE Drills



WOD:

2 x 800m run

rest 5 min

3 x 400m

rest 1 min


then complete:



4 x 200m row

rest 1 min

CrossFitTB in the News

Well we finally made in the paper. The newspress came out this past Monday to do an interview with our gym to get a better understanding of the CrossFit Games and what CrossFit is all about. I'd like to thank Seth Sophian for the kind words and great story.

CrossFit takes shape in Southwest Florida
High-intensity workouts grow quickly in popularity



 
 
 
 
 
 
 
 
 
 
 
As she stood a final time, a weighted barbell cutting into her shoulders, she let loose a guttural growl more akin to childbirth than a mid-week trip to the gym.


"I could feel myself getting very, very fatigued," the petite, 41-year-old teacher from Fort Myers said after a workout with CrossFit Thoroughbreds at Zuletta's Indoor Batting Cages in Fort Myers. "I only had a couple left. It's either stand up, or fall down."

Click HERE to read more

Wednesday, September 28, 2011

Fort Myers Crossfit TB Thrs 9-29-2011 WOD:

Warm Up:

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


Core Work: Deadlift 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)



WOD:

Bear Complex 5 x 5 light The Bear Complex:

1. Power Clean, 2. Front Squat, 3. Push-Press 4. Back Squat,5. Push-Press


Then practice one of the movements:

HSPU’s or Handstand holds
Muscle Ups




Tuesday, September 27, 2011

Fort Myers Crossfit TB Wed 9-28-2011 WOD:

Warm Up:

Shoulder Stretches
Squats
Front Squats
Deadlifts
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%, (2 x 10 x 70%)



WOD:

8 rounds: 20 sec on, 10 sec off

Push Press (75#/55#)

Jumping alt. Lunges



Monday, September 26, 2011

Fort Myers CrossFit TB 9-27-2011 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:

Group #1: Turkish Get Ups 5 x 2x (EACH Arm)

*Try various objects if desired (i.e. KBs, DBs, Med Balls, BBs, Slosh Pipes)

After each round complete 30 sec L-Sit on Rings or 1 min. various Planks (on MB, lateral Plank, feet elevated…)



Group #2: 5 x 200m. Row Intervals – (REST as desired in order to maximize effort)

After each round complete 15 x weighted Sit Ups, 15 x Leg Raises, 15 x Superman





Sunday, September 25, 2011

Fort Myers Crossfit TB Mon 9-26-2011 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%, (2 x 10 x 70%)



WOD:

Work with a partner:


100 Air Squats total

Run 1 mile together

100 Air Squats total

Friday, September 23, 2011

Thursday, September 22, 2011

Fort Myers CrossFit TB Fri 9/23/2011 WOD:

Warm Up:


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



WOD:

50, 40, 30, 20, 10

Sit Ups

KTE’s

MB Rotations

KB Swings

Row 100m

Wednesday, September 21, 2011

Fort Myers CrossFit TB Thrs 9/22/2011

Warm Up:

Shoulder Stretches
Squats
OH Squats
DL
Push Ups


WOD:
(Work up to 70% of 1 Rm then complete WOD below)

4-Rounds

Deadlit x 10

400 m. Run


Night WOD (too wet to run...):
4 Rounds:

Rack Deadlift x 10
Row 200m
Sled or Yoke push down & back

CF Gym Rules

The gym is a unique environment in our world. People come there to improve their bodies and feel better about themselves. Most gyms have a written set of rules to govern our behavior while working out.
ALL gyms, however, have an unwritten code of behavior that is not always readily apparent to sometimes even the most advanced of us. The aim of this report is to tell you the written as well as the unwritten rules of behavior in The Gym.

The written rules of the gym are usually few and designed to ensure members safety, convenience and equipment care. You are probably familiar with the majority of them. These rules are all fairly straightforward and come out of common sense.


We ask all members to follow them or be prepared to give us 100 Burpees for breaking them. lol


CrossFit Gym Rules:

We don't want your sickness!!!

Don't go to the gym if you're sick. Too many people come to the gym sick in the hopes that it'll "make me feel better". You are only spreading your sickness to others in the gym and to us your coaches. Please stay home, get some rest and come back when you're better. We don't want to be sick any more than you do!


Practice Good Hygiene


Going to the gym is not an excuse to be lazy. We don’t expect the gym to smell like Starbucks (though that would be nice), and we certainly don’t expect to be able to smell whatever it is you ate for lunch. So please brush your teeth before heading out and don’t forget the antiperspirant.


Don’t Marinade in Perfume

Coming from a person who suffers from hyperhidrosis (excessive sweating), I can understand why someone would feel the need to use perfume at the gym. But the gym is NOT the place for perfume. A good deodorant will suffice. If you sweat a lot, and feel like you need to wear something, use a light body spray/mist instead. It’s not as strong as a perfume and is less likely to irritate the senses of fellow gym-goers. Tip: Secret Deodorant has the strongest active ingredients. Plus, they have a line specifically designed for people who sweat excessively. Use their Clinical Strength at night and a stick/spray during the day. I love their aerosol pre-workout!


Clean Up After Yourself

You’d think this is common sense, but working out months in the gym proves otherwise. You wouldn’t like to stick your hand in a puddle of sweat, just like I don’t want to touch yours. Be considerate and wipe up your sweat before moving on to your next routine. Additionally, when your water bottle is empty, it is not okay to leave it lying around the gym- throw it in the trash.

Be Alert

In CrossFit many people are working out at the same time. Some with barbells and very heavy weights moving around the gym. Please be alert and aware of what is going on around you. Especially around the power racks. Many times as coaches we see people walking or standing between the racks while some is in them lifting. This can be dangerous for both individuals as the person walking or standing could be hit by the moving barbell. While the person lifting could be destracted and miss a lift and become injured.


Put it Back

After using your equipment please clean it off and put it back in it's original place where you found it. We are your coaches not your maids. We all went to kindergarten, right? We all learned that after you play with something you put it back, so put back the gear when you're done. You're coaches will appreciate it!




Talking Do not talk to someone in the middle of a set. This is very distracting and they are probably not listening to you anyway. Don't be offended if and when they ignore you. Wait until they're done

 
Personal Items
 
Don't leave your bags, jackets, towels, etc. where people can trip on them. Many members have left glasses, phones and ipods on the floor to only have someone accidentally step on them and break them. Don't let this be you!
 
 
Be Nice
It's not nice to laugh at other people just because they can't lift as much as you. Remember, there is always someone else who can lift more than you. We're all CrossFitters here. We should come together like a family to support, encourage and help eachother succeed!

Tuesday, September 20, 2011

Fort Myers CrossFit TB Wed 9/21/2011

Warm Up:

Shoulder Stretches
Squats
OH Squats
DL
Push Ups



Core Lift: Push Press 1 RM Test

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


3- Attempts for new PR



WOD: NFT

100x Push Ups

*At every stop, pause, missed rep complete 10x Knees to Elbows, Toes to Bar -or-GHD Sit Ups*





Monday, September 19, 2011

Fort Myers CrossFit TB Tues. 9/20/2011 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:

Row 100, 150, 200, 250, 300

Burpee Broad Jump down room & back

Jump Rope 100, 150, 200, 250, 300

Darian's 15 lb. Weighted Muscle Up on the ring straps

Darian's 15 lb. Weighted Muscle Up on the ring straps

Sunday, September 18, 2011

Fort Myers Crossfit TB Mon 9/19/2011 WOD:


Warm Up:

Shoulder Stretches
Front Squat
OH Squat
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:

15x-12x-9x For Time:

OH Squat (advanced: Power Snatch)

Lateral Hurdle Hops

Run to 41 and Back

Saturday, September 17, 2011

But I'm Big Boned

OK. No more excuses about being "Big Boned" anymore.















X-rays of a normal weight person 
and an obese person.

    • Scott Stevens Thus the belief that some heavy folks are big boned is dashed. Look at how small the skeletal frame appears. Those poor bones.
    • Keli Roberts Its not just the joints and spine, although that's a major concern, think about the internal organs, the liver, the spleen, and how crushed they are in all that mass. Not good!
    • Shawn Fears smaller bones due to inactivity, lesser thoracic cavity for lungs coupled with extra weight to move = disaster waiting to happen.
    • Coleman Ray I'm no Doctor but it looks as if the heavy persons spin has so much weight on it that it's not even straight. One wrong move and that back could go out quick.

Training Through Injuries – The Dos And Don'ts | Breaking Muscle

Training Through Injuries – The Dos And Don'ts | Breaking Muscle


It's Not About You: Communicating with Your Students | Breaking Muscle

It's Not About You: Communicating with Your Students | Breaking Muscle

Friday, September 16, 2011

Fort Myers Crossfit TB Saturday Boot Camp 9-17-2011 FGB6:

This Saturday Fight Gone Bad 6 will be our Boot Camp class starting at 8am!
Bring your friends and family! Everybody is welcome!!

WOD:



Complete 3 rounds for max reps of:


60 sec Wall Ball (20/14)
60 sec Sumo Deadlift High Pull (75/55)
60 sec Box Jump
60 sec Push Press (75/55)
60 sec calorie Row

take 60 seconds rest between rounds




Fight Gone Bad 6 On September 17, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.




For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to you, our community of friends and family, to join us by donating what you can or what you are inspired to give to two phenomenal organizations that provide immediate and measurable support without waste or delay.



The heart of an athlete can change the game.

The soul of an athlete can change the world.



Will you support my 17 minutes?
Click HERE to Donate
 

Thanks to CrossFit Salvation from Cape Coral for joining us today. You guys were amazing!

Thursday, September 15, 2011

Fort Myers Crossfit TB Fri 9-16-2011 WOD:


Warm Up:

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



WOD:

5 K Race Day! Record your time!

OmegaRx 120 Capsules





















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*Helps maintain a healthy heart.

*Achieve your weight loss, health and fitness goals with OmegaRx.
 
 
Click HERE to get your OmegaRx today!
 
 

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Click HERE to get your OmegaRx today!




Supplement Facts


Serving Size: 4 Capsules

Servings Per Container: 30

Total Calories 35 >

Calories From Fat 35 >

Total Fat 4 g 6%


Fish Oil Concentrate 4000 mg **

EPA (Eicosapentaenoic Acid) 1600 mg **

DHA (Docosahexaenoic Acid) 800 mg **


*Percent Daily Values are based on a 2,000 calorie diet.

** Percent Daily Value not established

Ingredients: EPA/DHA fish oil concentrate, gelatin, glycerin, purified water, proprietary antioxidant blend (mixed natural tocopherols, sunflower oil), titanium dioxide.


CONTAINS: FISH

Wednesday, September 14, 2011

Fort Myers Crossfit TB Thrs 9-15-2011 WOD:


Core Lift: Sumo Deadlift 1RM Test

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

Find 1 RM in 3 Attempts



WOD: 3 Rounds

5 TGU's each side

10- Windmills each side







Tuesday, September 13, 2011

Fort Myers Crossfit TB Wed 9-14-2011 WOD:



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







CrossFit makes it to ESPN 2

Watch the 2011 CrossFit Games on ESPN2 for the first time ever!

The 12-part series of 30min episodes will launch at:
8 p.m. EDT / 5 p.m. PDT on Wednesday, September 14.
Four shows back to back for three Wednesdays in a row.

video


Monday, September 12, 2011

Fort Myers Crossfit TB Tues 9-13-2011 WOD:


Warm Up:

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


WOD:

400 m Run
20 Burpees
Row 200 m.


800 m. Run
30 Burpees
Row 400 m.


1 Mile Run
40 Burpees
Row 600 m.

Sunday, September 11, 2011

Fight Gone Bad 6 Bring your Family and Friends

This Saturday Fight Gone Bad 6 will be our Boot Camp class starting at 8am!
Bring your friends and family! Everybody is welcome!!

Fight Gone Bad 6 On September 17, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.




For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to you, our community of friends and family, to join us by donating what you can or what you are inspired to give to two phenomenal organizations that provide immediate and measurable support without waste or delay.



The heart of an athlete can change the game.

The soul of an athlete can change the world.



Will you support my 17 minutes?
Click HERE to Donate
 

Fort Myers Crossfit TB Mon 9-12-2011 WOD:


Warm Up:

Shoulder Stretches
Squats
Lunge Stretches
High Knees


Core Lift: Front Squats 1RM Test

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

Find 1 RM in 3 Attempts



WOD:  3 Rounds

25 KB/DB Thrusters
25 KTE's
25 DU's or 50 Jump Rope

Friday, September 9, 2011

Fort Myers Crossfit TB Sat Boot Camp 9-10-2011 WOD:


Saturday Boot Camp


3 rounds of

15 KB Swings
15 Push Ups

when complete, run 400M
immediately followed by

3 rounds of

15 Wall Balls
15 Pull Ups

when complete, run 400M
immediately followed by

3 rounds of

15 DB Thrusters
15 Box Jumps

when complete, run 400M





Thursday, September 8, 2011

Fort Myers Crossfit TB Fri 9-9-2011 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

555 lb. Deadlift PR

Greg makes a 50lb. Deadlift PR
555lbs.
He beat Darian by 4 lbs.
Time for Darian to step up!

video

Wednesday, September 7, 2011

Fort Myers Crossfit TB Thrs 9-8-2011 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!

Brian 305 lb DL PR
Body Weight 145 lbs.
30 lb. PR increase


Ellie the Kettlebell Queen

Thought I'd share some photos of our youngest CrossFitter to date.
She's a CrossFit star in the making.

Young Ellie Kollar with her kettlebell stikes a pose for the fans.


















Of course you can't forget the proud parents of the little kettlebell queen.
Coach Jay Kollar and Naomi Kollar

Now this is a happy CrossFit family

CrossFit Result

CrossFit Result


by Shellie Halstead on Monday, September 5, 2011


Yesterday I experienced my first non-pain related result from Crossfit. :-)

We went to the archery range and I found two big differences. First, the quality of my practice increased as I was able to hold my shooting position much longer without shaking. I spent all my time thinking about my technique and no time thinking about how heavy the bow was getting. Second, we were at the range for two hours before my arms got too tired to shoot anymore. I have no idea how long I was shooting before but I would guess it was more like 30 minutes. What really surprises me though is that I've only been doing Crossfit for two weeks...

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 























WOW! Don't get on her bad side. lol

Tuesday, September 6, 2011

Fort Myers Crossfit TB Wed 9-7-2011 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



Monday, September 5, 2011

Fort Myers Crossfit TB Tues 9-6-2011 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



Sunday, September 4, 2011

Fort Myers CrossFit Tb Mon 9-05-2011 WOD



NO Classes for Labor Day!

CrossFit & Zuleta’s is CLOSED!!!

 
At home WOD:
 
1 minute of work each station. Rest 2 minutes after all exercises are complete!
Complete 4 Rounds!!
 
Planks
Mountain Climbers
Sit Ups
Superman
Leg Raises

Friday, September 2, 2011

Fort Myers CrossFit Tb Wod Saturday Boot Camp 9-3-2011:




















Phil’s 30 Dirty Birthday Burpee Party!!!



Group 1:

30 thrusters – 95#/65#

30 toes to bar

30 Burpees

rest 2 min



Group 2:

30 KB Swings

30 push ups

30 Burpees

rest 2 min



Group 3:

30 Squats

300 Jump Rope

30 Burpees

rest 2 min



Group 4:

30 Hypers

30 sit ups

30 Burpees

rest 2 min



Group 5:

30 Tire Flips

Run to 41 & Back

30 Burpee

Thursday, September 1, 2011

Fort Myers Crossfit TB Fri 9-02-2011 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 100 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



Important:
NO Classes for Labor Day!
CrossFit & Zuleta’s will be CLOSED!!!