Wednesday, February 29, 2012

Fort Myers CrossFit TB Thrs 3-1-12 WOD:

WOD#1: 30 KB Swings on the minute every 2 minutes! 5 Rounds total!

Goal: Finish all reps in the first minute and rest the 2nd! If you go into the 2nd minute you have 10 Burpees for every round missed after the wod!


WOD#2: 40 BW Squats on the minute every 2 minutes! 5 Rounds total!

Goal: Finish all reps in the first minute and rest the 2nd! If you go into the 2nd minute you have 10 Burpees for every round missed after the wod!


Skill Practice for the open wod or TGU's 3 x 3 each side, 3 x 2 min plank



Practice "Ridge Wheels" for 20 min. (Perfection is Key) lol
video

Tuesday, February 28, 2012

Fort Myers CrossFit TB Wed 2-29-12 WOD:

WOD: 5 Rounds for time

Deadlift x 5 (205/135)

KB High Pull x 10

Plate OH carry to speed bump and back

Tire Flip x 5

Pull Up x 5

Monday, February 27, 2012

Sunday, February 26, 2012

Fort Myers CrossFit TB Mon 2-27-12 WOD:

Strength: 20 min to find 1 RM Thruster


WOD: 4 Rounds for time

15 x Push Press (95/65)

50 DU's (150 Singles)

10 x single arm KB/DB Thruster (each side)



Friday, February 24, 2012

Fort Myers Crossfit TB Saturday 2-25-12 Boot Camp:

4 Athletes Team - complete one exercise before moving to the next! FOR TIME!


400m Team Run

150 x Power Cleans (95/65) - one athlete works while the others rest - one bar per team

400m Broad Jump - two athletes works the others rest

150 x Push Press (95/65) - one athlete works while the others rest - one bar per team

Backwards Run to 41 and back - two athletes have to run backwards at all times x 2!!

800m Team Run w/ MB Toss

!!!Time stops here!!!


To Finish: Team Bar Hang for MAX Time!!
First one to drop will stop the clock! Subtract that time from wod time!

Thursday, February 23, 2012

Fort Myers CrossFit TB Fri 2-24-12 WOD:


WOD: 4 rounds for time:

250m Row

Burpee Broad Jump down the room

OH Lunges speed bump to speed bump, plate carry rest of the 400m (any way!!)

400m Run



We will be meeting for the Crossfit Games Open WOD at 5:00pm!



Sylvie Flips for CrossFit

5am Tire Flips for Sylvie's private training session.

Look at those sexy arms!

Wednesday, February 22, 2012

Fort Myers CrossFit TB Thrs 2-23-12 WOD:


Warm Up:

MB Sprint Relay - 2 Rounds


Recovery Wod: 3 Rounds NFT!!

10 x Push Up

10 x Ring Row/Pull Up

10 x Lunges (each leg)

10 x GHD Hyper

10 x OH Squat w/ PVC Pipe

10 x Down Dog to Lunge Stretch


Skill Practice: see Crossfit Games Open WOD!!


The CrossFit Thoroughbreds TEAM:


The first WOD will be posted tonight at 8 pm:  http://games.crossfit.com/

Tuesday, February 21, 2012

Fort Myers CrossFit TB Wed 2-22-12 WOD:


WOD:

Tabata (20 sec on, 10 sec off)
8 rounds each exercise! 1 min rest between exercises

Sit Ups
DU's
Row
Burpees
KB Swings


Skill Practice:

Rings: Support, L-Sit, Muscle Ups
Handstand: Hold, Push-Ups, Walk

Darian Barnett
345 lb. Overhead Squat
(5 lb. P.R. today)
video



You Pick It!! 55% OFF or 1-Week FREE Trial!

You Pick It!!

That's Right. Two incredible ways to get started with your new CrossFit training program. This is for all new members interested in getting started with CrossFit Thoroughbreds amazing training program.

No more excuses or reasons for putting it off any longer.

Get Started TODAY!

Choose from 55% OFF your first month's membership fee
Or recieve a 1-Week FREE Trial


Either way this is your chance to get your CrossFit training program started and
begin seeing the results you've always wanted.

Print out the Gift Certificate below and bring it in
to begin your CrossFit training program today.

















Contact Jeremy Barnett at 239-851-3940
or email crossfittb@yahoo.com for more details.

Get Your CrossFit Massage TODAY!!

Work Hard to Get Pampered!



You come in, train hard, get sore now get pampered.
Rest and recovery are just as important as your training and diet.

Don't let sore and overly tight muscles prevent you from getting the results you're looking for from your training.

Let Adrian Secrest help workout all those sore, tight and tired muscles and help to get you prepared for you next CrossFit workout.

This is NOT a fluff and stuff tickle me feel good massage. This is a sports massage including theraputic stretching exercises, Estem, hot/cold packs and deep tissue massage.


Purpose of Sports Massage

















The main purpose of sports massage therapy is to help alleviate the stress and tension which builds up in the body’s soft tissues during physical activity. Where minor injuries and lesions occur, due to overexertion and/or overuse, massage can break them down quickly and effectively. The massage will help prepare the athlete for peak performance, to drain away fatigue, to relieve swelling, to reduce muscle tension, to promote flexibility and to prevent injuries. Sports massage can help prevent those niggling injuries that so often get in the way of performance and achievement, whether a person is an athlete or a once a week jogger.



Types of Techniques
Depending on the needs of the athlete, a variety of techniques are used. The technique often involves a blend of traditional Swedish Massage and Shiatsu specifically designed to treat professional athletes.


Each type of sport has different demands on the players. Each sport uses muscle groups in a different way. Sports massage is designed to address those specific concerns and may differ according to the sport the athlete plays. Sports massage can be aimed to help heal strained muscles and allow healthy ones to reach peak performance and maintain it while minimizing the risk of injury.


Benefits of Sports Massage
Sports massage has many benefits. In addition to FEELING GOOD, sports massage reduces the heart rate and blood pressure, increases blood circulation and lymph flow, reduces muscle tension, improves flexibility, and relieves pain. Each sport and athletic event uses muscle groups in a different way.


Sports Massage can also include pre-event, post-event and maintenance techniques that promote greater athletic strength, endurance and performance, lessen chances of injury and reduce recovery time.


CrossFit Massage Prices:
Massage Packages can be added to your current CrossFit membership for monthly billing. Massage packages are listed below. (See Jeremy Barnett for details)

Get yours today before prices increase!!
1 = $60
2 = $120
3 = $180
4 = $204 (a $32 savings)

You can give a massage to a friend or family member or use them for a romantic couples massage. Max is 3 massages.


Adrian Secrest
Massage Therapist- LMT MA 50017



Thank you,

Jeremy Barnett &
Cordula Burnsed

Monday, February 20, 2012

Fort Myers CrossFit TB Tues 2-21-12 WOD:


Strength: Push Press 80%

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (3 x 6 x 80%)


WOD: For Time!

Rest between exercises!

50 x WBS

50 x TTB

50 x SDLHP (95/65)


Sunday, February 19, 2012

Fort Myers CrossFit TB Mon 2-20-12 WOD:

Strength #1: Back Squat 80%
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (3 x 6 x 80%)

Strength #2: Sumo Deadlift 80%
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (3 x 6 x 80%)




Friday, February 17, 2012

Fort Myers CrossFit TB Sat 2-18-12 Boot Camp

WOD: Partners for time!


4x 300m Run (1 person runs, then the other until 4x total are completed)

200x Lateral Hurdle Hops (total)

200x Sit Ups (total)

4x 300m Run (1 person runs, then the other until 4x total are completed)

100 Tire Flips (total)

100x Push Ups (total)


Sylvie's Big Catch

Sylvie's Big Catch.
                                                                                                                                                                                                                                                                                                                                                            

Reeling them in CrossFit style.

Thursday, February 16, 2012

Fort Myers CrossFit TB Fri 2-17-12 WOD:


15 Minute AMRAP:

15 DU's (50 singles)
15x Sit Ups

15x Superman



....rest 5 min between AMRAP



15 Minute AMRAP

Farmers Carry to 41 and Back (right hand down, left hand back)

15x MB Trunk Rotations (each side)

100x Mountain Climbers (total)

Wednesday, February 15, 2012

Fort Myers CrossFit TB Thrs 2-16-12 WOD:


WOD:  2 Teams Compete

Each team must complete 6 rounds for each exercise before moving to the next!

Odd object carry

Run to speed bump and back

Bear Crawl Down & Back

KTE's x 10

Each team receives a 25# and/or a 45# plate (depending on size) that must remain over one of the team members heads at all times. Team members will rotate as people complete different movements. If the team allows the plate to drop under then everyone on the team stops and completes 10x Burpees

Tuesday, February 14, 2012

Fort Myers CrossFit TB Wed 2-15-12 WOD:

WOD 1: 10 Minute AMRAP

1x Hurdle Jump (over, turn around, over = 1)

1x Pull Up

2x Hurdle Jump

2x Pull Up…get as far as possible in ten minutes


WOD 2: 10 Minute AMRAP

1x Deadlift (135/95)

1x Burpee over the bar

2x Deadlift

2x Burpee over the bar…get as far as possible in ten minutes


WOD 3: 10 Minute AMRAP

1 x BW Squat

1 x Mountain Climbers (each leg)

2 x BW Squat

2 x Mountain Climbers (each leg)…get as far as possible in ten minutes

Monday, February 13, 2012

Fort Myers CrossFit TB Tues 2-14-12 WOD:

Happy Valentine's Day!




WOD #1: 20 min. AMRAP

4 Teams of 2-3 people

DB Clean N Press x 10

Row 200 m.

KB Swings x 10



WOD #2:    20 min AMRAP
4 Teams of 2-3 people

Bench Press x 65% x 10

5x Sandbag Lifts to Shoulder
MB Slams x 10



Sunday, February 12, 2012

Fort Myers CrossFit TB Mon 2-13-12 WOD:

WOD: Complete 3 Rounds in 30 min.
Run to 41 & back
10 x Front Squats (Men 135, Women 95)
20 x Superman
Run 400 m.
20 Weighted Sit Ups
10 x Lunges Each Leg
Run 800m.

Friday, February 10, 2012

Fort Myers CrossFit TB Sat 2-11-12 Boot Camp

For time:

Partner Training! One works while the other rests. Run 400m as a team after each exercise


100 Push-ups

100 Pull-ups

100 Kettlebell swings, 1.5 poods

100 Sit-ups

70 Burpees



Thursday, February 9, 2012

Fort Myers CrossFit TB Fri 2-10-12 WOD:


Wod: 4 Team Competition


21 cal Row

21x Burpees

21x MB Seated Rotations

21x Double Unders (60)

Each team Member must complete 4 Rounds for time! First Team to finish wins!!!


Why should I (YOU) participate in the CrossFit Games Open?

Why should I (YOU) participate in the CrossFit Games Open?

1. There is no way to lose *Personal gain will be achieved either physical - or - mental
2. You cannot "hurt" the team, you can ONLY help the gym!
3. Crossfit is all about community - there is NO better way to be part of it GLOBALLY.
4. Finding our weaknesses is humbling, but ultimately enables us to be better, well-rounded humans. (Last year I found I had more glaring weaknesses than strengths. RESULT = best year of training ever)
5. You spend time, money, and effort losing skin and sweat 4-7 days a week here - you have tested yourself before on this level. No fear!
6. The scariest part is spending $20.00
7. Winning and losing is irrelevant - competition will bring out the best of you
8. Finding a personal challenge in each WOD and SMASH it. SUCCESS
9. Jeremy Barnett said you should.
10. Try New Things.
....by Jeremy Ridgeo

Click here to register NOW!  Be part of our team!!


MEN:
Darian Barnette, Trevor Montgomery, Ron Silvashy, Jeremy Ridgeo, Derek Ridgeo
WOMEN:
Magen Wooley, Cordula Reichardt, Bertha Hurtado, Allyson Fertelmes, Ashley Attridge

? possible pull the trigger people:
Ben Fuego, Adam Malloy, Steve Barry, Malcolm Munoz, Adrian Seacrest, Tracy Smith, Megan Wilker


Should you need assistance in the registration process or connecting to our CrossFit Thoroughbreds affiliate please contact Jeremy Barnett at 239-851-3940, email crossfittb@yahoo.com or speak to him in person at CrossFit Thoroughbreds.

Registration is $20.00 for the 6 week competition. All WOD competitions will be held at CrossFit Thoroughbreds and must be judged in front of a CrossFit Thoroughbreds coach to be verified for submission to the CrossFit Games Open.




About the Games

FINDING THE FITTEST ON EARTH

The CrossFit Games are the world’s premier test to find the Fittest on Earth ™. They are world-renowned as a grueling test for the world's toughest athletes, and a thrilling experience for spectators. Since their inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes.




There is no other true test of fitness


The Games were created to fill a void; no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.



CrossFit Games events are composed of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake, however, the CrossFit Games are designed to test, not train fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.



A Three-stage Journey

The Games season is a three-stage journey. The first step is the Open, a worldwide, inclusive, five-week competition that kicks off on February 22. Want to participate? More info is available here.



The top athletes from the Open in each of 17 regions will qualify for the second step of competition – Regionals. The Regional competitions will run for five weeks from April 27 to May 27 at one venue in each region for three days of live competition.



The season culminates in the 2012 Reebok CrossFit Games held July 13-15 at the Home Depot Center in Carson, Calif. At the Games, thousands of participants will be whittled down to around a 100 of the fittest men and women in the world.


A key element to a fair test of fitness is the unknown and unknowable. Athletes can’t train for what they don’t know. At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown workouts makes for an explosive mix. In fact, ESPN Magazine went so far as calling the Games the "best way to spend 50 bucks" in sports.



May only the Best Win

The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. We intentionally include a wide variety of different event types. In the past, these have ranged from dusty hill sprints to sandbag carries, and ocean swims. Future events will contain even more surprises.



In order to be satisfied that the Games winners are truly the Fittest on Earth™, we need to be confident the champions would also win other good tests of fitness.



How Is Scoring Measured?

The Games use a relative scoring system. That is, athletes are rewarded according to their placing in each event relative to their peers, not according to their absolute performance on that event. To the degree to which we’ve done our job, the Games athletes are the 50 fittest men and 50 fittest women on earth. All of them have qualified through multiple steps to get there. It is up to the Games to determine who among them is the fittest among their peers.



A Growing Sport

Interest in this sport continues to explode, along with the size of the CrossFit community. Last year at this time, there were just more than 2,100 affiliates. Today, we are nearly at 3,400. 2012 promises to be a landmark year for the CrossFit Games.


Click here to register NOW!

Wednesday, February 8, 2012

Fort Myers CrossFit TB Thrs 2-9-12 WOD:


Front Squat 75%:

8x 50, 6 x 55, 5 x 60, 3 x 65, 2 x70%, (5 x 5 x75%)

 

WOD: 21, 18, 15, 12, 9, 6, 3 (Complete AMRAP in 20 min.)

Thruster (95/65)

Run to 41 and Back

Tire Flip

Run to 41 and Back

Lunges (each leg)

Monday, February 6, 2012

Fort Myers CrossFit TB Tues 2-7-2012 WOD:


Bench Press 75%:

8x 50, 6 x 55, 5 x 60, 3 x 65, 2 x 70%, (5 x 5 x75%)

 

WOD: 4 Rounds

DB Strict Press 10, 8, 6, 4 (GO HEAVY!)

Run 800m.

Weighted Pull Ups 10, 8, 6, 4 (GO HEAVY!)

Another Sunday Ride



Unfortunately we had one small crash but atleast everyone was ok.

Sunday, February 5, 2012

Fort Myers CrossFit TB Mon 2-6-12 WOD:

Strength: Cleans 75%

8 x 50, 6 x 55, 5 x 60, 3 x 65, 2 x 70%, (5 x 5 x75%)



WOD:

5 Rounds (Move from exercise to the next with break)


Patners Training: One person works, One person rests
KB Swings x 5 each arm


KB Cleans x 5 each arm

KB High Pulls x 5 each arm


Advanced WOD:
Partner Training – 20 Minutes

1 person works through the exercises, then the next for as many rounds as possible in 20 Minutes

5x Single Arm KB Swings (each arm)

5x Single Arm KB High Pulls (each arm)

5x Single Arm KB Cleans (each arm)

Friday, February 3, 2012

Fort Myers CrossFit TB Sat 2-4-12 Boot Camp


Team Odd Object and Row Relay

Each team member rows 100m then completes the odd object relay. Each team member must complete 8 Rounds.


Team with most meters on the rower wins!

Thursday, February 2, 2012

Fort Myers CrossFit TB Fri 2-3-12 WOD:


WOD: 4 Rounds
10x Calorie Row
15x MB Rotational Slams
Plate-or-Sandbag Carry to 41 and Back
15x WBS
10x KB Plank Rows (Each Side)

Register for the CrossFit Open this Week

Hey CrossFitters,

The CrossFit Games are back and the CrossFit Open registration begins this week. So far Darian Barnett and several other members have registered online to compete. If you'd like to give it a try please read the information below to learn more and how to register.

Should you need assistance in the registration process or connecting to our CrossFit Thoroughbreds affiliate please contact Jeremy Barnett at 239-851-3940, email crossfittb@yahoo.com or speak to him in person at CrossFit Thoroughbreds.

Registration is $20.00 for the 6 week competition. All WOD competitions will be held at CrossFit Thoroughbreds and must be judged in front of a CrossFit Thoroughbreds coach to be verified for submission to the CrossFit Games Open.




About the Games

FINDING THE FITTEST ON EARTH

The CrossFit Games are the world’s premier test to find the Fittest on Earth ™. They are world-renowned as a grueling test for the world's toughest athletes, and a thrilling experience for spectators. Since their inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes.




There is no other true test of fitness


The Games were created to fill a void; no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.



CrossFit Games events are composed of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake, however, the CrossFit Games are designed to test, not train fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.



A Three-stage Journey

The Games season is a three-stage journey. The first step is the Open, a worldwide, inclusive, five-week competition that kicks off on February 22. Want to participate? More info is available here.



The top athletes from the Open in each of 17 regions will qualify for the second step of competition – Regionals. The Regional competitions will run for five weeks from April 27 to May 27 at one venue in each region for three days of live competition.



The season culminates in the 2012 Reebok CrossFit Games held July 13-15 at the Home Depot Center in Carson, Calif. At the Games, thousands of participants will be whittled down to around a 100 of the fittest men and women in the world.


A key element to a fair test of fitness is the unknown and unknowable. Athletes can’t train for what they don’t know. At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown workouts makes for an explosive mix. In fact, ESPN Magazine went so far as calling the Games the "best way to spend 50 bucks" in sports.



May only the Best Win

The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. We intentionally include a wide variety of different event types. In the past, these have ranged from dusty hill sprints to sandbag carries, and ocean swims. Future events will contain even more surprises.



In order to be satisfied that the Games winners are truly the Fittest on Earth™, we need to be confident the champions would also win other good tests of fitness.



How Is Scoring Measured?

The Games use a relative scoring system. That is, athletes are rewarded according to their placing in each event relative to their peers, not according to their absolute performance on that event. To the degree to which we’ve done our job, the Games athletes are the 50 fittest men and 50 fittest women on earth. All of them have qualified through multiple steps to get there. It is up to the Games to determine who among them is the fittest among their peers.



A Growing Sport

Interest in this sport continues to explode, along with the size of the CrossFit community. Last year at this time, there were just more than 2,100 affiliates. Today, we are nearly at 3,400. 2012 promises to be a landmark year for the CrossFit Games.


Click here to register NOW!

Wednesday, February 1, 2012

Fort Myers CrossFit TB Thrs. 2-2-12 WOD:

 
WOD: For Time
20 Minute Time Limit
Run 1 Mile
With Remainder of Time Complete AMRAP
10x HR Push Ups
20x Double Unders (50 Singles)
At the end of Twenty Minute Mark,
Run 1 Mile for Time