Friday, June 29, 2012

Men's T-shirts and Women's Tanks

Pre-order your CrossFit TB Apparel NOW!! Limited Availability!!!

Women's Tanks....YES TANKS!!!!!! :-) & Men's T-Shirts 


Burnout Racerback Tank $25 
Pre-order Size: XS, S, M, L



Men's T-Shirts $25
Pre-order Size: M, L, XL



Fort Myers CrossFit TB Sat 6-30-12 Boot Camp:

Teams of 2!  One team member completes one movement then switch! Partner will start on the minute! For Time!!
On the minute every minute complete 3 Burpees!

20 Thrusters (95/65)
20 Push Ups
20 SDLHP (95/65)
20 BW Squats
20 DL (95/65)
20 lat Jumps over bar
20 Thrusters (95/65)
20 Push Ups
20 SDLHP (95/65)
20 BW Squats
20 DL (95/65)
20 lat Jumps over bar

Thursday, June 28, 2012

Nutrional Food Diary Analysis

Fort Myers CrossFit TB Fri 6-29-12 WOD:

WOD:

Team 800m Run with OH MB Toss

100 x Partner MB Chest Pass

100 x Partner MB OH Pass

100 x Partner MB Trunk Rotations

100 x Partner MB Sit Ups


….then complete:

4 x 30 sec Hollow Rock

4 x max hold L-Sit (30 sec goal)

4 x 10 x GHD Hypers (optional weight)

4 x 100 Mountain Climbers or 4 x 30 Grasshoppers

25 WOD Books Sold in 24 Hours!!!!!

Untitled document
WOW is all I can say!

We sold all 25 CFTB WOD Books in the first day they were delivered.
Guess you guys are pretty serious about tracking your progress and goals.

That's good to see!


If you didn't get a CFTB WOD Book hang in there. You'll have another chance to get your hands on one.
We just ordered another 25 books today. They should be in within 7-10 days. If you want a copy I suggest pre-ordering yours ASAP before they're all gone again. They don't last long!

See Cordula or Jeremy in the gym to reserve your copy.









Do you have a hard time keeping track of all your times, scores and weights lifted?
Not sure what weights you lifted last session or what your previous max was?
Do you have a hard time figuring out what weights to put on the bar for each set?
Tired of hearing your coaches ask you these questions and not knowing the answers?

Now you can keep track of all this information in one easy to use CFTB WOD Book.





These books are more than blank sheets to write your numbers down.
These books are full of educational material as well.

Included in each CFTB WOD book you'll receive:
  • CrossFit lingo with accronyms and abreviations for each exercise
  • Nutritional guides for the Zone and Paleo diets
  • Lists of "Girls" & "Hero" WOD's with sections to track your scores & times
  • Travel WOD's to keep you in shape while you're away
  • Picutes and written descriptions of each exercise and how to perform them
  • Conversion charts to help you find your weights quicker
  • Over 6 months of sheets for tracking your strength & CF WOD information
Click HERE to view sample pages of the CFTB WOD Book.


CFTB WOD Books will be arriving by July 1st. We only have 23 to start with this order. If you are interested please pre-order your book today to make sure you get one before they're gone! They will go quickly.
Once these are sold we will take pre-orders for more books.


Should you have any questions please contact Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.



Thank you for your support,
CrossFit Thoroughbreds

Wednesday, June 27, 2012

Slow Motion Clean N Jerk

Slow Motion Video Analysis of:
Darian Barnett's 305 lb. Clean N Jerk Technique


 

Fort Myers CrossFit TB Thrs 6-28-12 WOD:

Strength: Front Squat 80%

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)


WOD #1:  3 min AMRAP
Row for Calories

WOD #2: 3 min AMRAP
Pull Ups

WOD#3: 3 min AMRAP
WBS’s

WOD #4: 3 min AMRAP
KB Swings


REST 1:1

Are You the One?

Thank you for this great post CrossFit One World



June 26, 2012

Tuesday, June 26, 2012

Fort Myers CrossFit TB Wed 6-27-12 WOD:

Crossfit Main Site Conditioning WOD: FOR TIME!!
Run 1 mile

150 DU’s

50 Burpees

Run 800m

100 DU’s

35 Burpees

Run 400m
50 DU’s

20 Burpees

Monday, June 25, 2012

Fort Myers CrossFit TB Tues 6-26-12 WOD:

Strength: Strict Press 80 %
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)


WOD:
Rope Climb x 5 x 4 x 3 x 2 x 1
Clean N Jerk x 5 x 4 x 3 x 2 x 1

(Alt. between exercises and increase weight for CNJ)

2011 CrossFit Games Event #1 - weight: 145#, 165#, 185#, 205#, 225#

Sunday, June 24, 2012

Fort Myers CrossFit TB Mon 6-25-12 WOD:

Strength: Deadlift 80%

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)


WOD:

50 Pistols
Sled Push down and back x 5
50 Squat Jumps
50 Sit Ups
50 Hypers

Friday, June 22, 2012

Fort Myers CrossFit TB Sat 6-23-12 Boot Camp:

Teams of 4!

30 min AMRAP
- relay: run speed bump to speed bump and back 1 x /person
- 10 swings each person
- 15 box jumps each person
- 20 lunges (10/leg each person)

1 KB per team - must be held by a team member at all times! Whatever you do, do not set the KB down! 10 Burpee penalty for the team!!

Thursday, June 21, 2012

Fort Myers CrossFit TB Fri 6-22-12 WOD:

WOD #1: 1 mile Run Test

WOD #2: 500m Row Test
WOD #3: DU Test unbroken for reps – 3 attempts

(rest in between tests as needed)

WOD #4: Agility: Ladder & Cone Drills

Wednesday, June 20, 2012

Fort Myers CrossFit TB Thrs 6-21-12 WOD:

Strength: Cleans (full squat) 80 %

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)


WOD:  10 min AMRAP

5 x Power Cleans (115/75)

10 x KB Swings

15 x BW Squats

Get Your CFTB WOD Books Now!!!

Untitled document



Do you have a hard time keeping track of all your times, scores and weights lifted?
Not sure what weights you lifted last session or what your previous max was?
Do you have a hard time figuring out what weights to put on the bar for each set?
Tired of hearing your coaches ask you these questions and not knowing the answers?

Now you can keep track of all this information in one easy to use CFTB WOD Book.

These books are more than blank sheets to write your numbers down.
These books are full of educational material as well.

Included in each CFTB WOD book you'll receive:
  • CrossFit lingo with accronyms and abreviations for each exercise
  • Nutritional guides for the Zone and Paleo diets
  • Lists of "Girls" & "Hero" WOD's with sections to track your scores & times
  • Travel WOD's to keep you in shape while you're away
  • Picutes and written descriptions of each exercise and how to perform them
  • Conversion charts to help you find your weights quicker
  • Over 6 months of sheets for tracking your strength & CF WOD information
Click HERE to view sample pages of the CFTB WOD Book.

CFTB WOD Books will be arriving by July 1st. We only have 23 to start with this order. If you are interested please pre-order your book today to make sure you get one before they're gone! They will go quickly.
Once these are sold we will take pre-orders for more books.

Should you have any questions please contact Jeremy Barnett at 239-851-3940 or at CrossFitTB@yahoo.com.


Thank you for your support,
CrossFit Thoroughbreds

7pm Class Cancellation effective July 15th 2012

The 7pm Class will be cancelled due to the small number of participants! Effective July 15th 2012 Starting July 16th the 7pm time slot (Mon-Thurs) will be part of our OPEN GYM! If you have any questions or concerns please see Jeremy or Cordula.

Tuesday, June 19, 2012

Fort Myers CrossFit TB Wed 6-20-12 WOD:

Conditioning WOD:

7 Rounds for time on the 3 min mark!

300m Run
12 T2B

Write down time or completed reps per round! Rest the remainder of the 3 min!



Midline Stability:
16 Rounds Tabata Sit Ups, Plank hold (20 sec on/10 sec off) alt between movements

Monday, June 18, 2012

Fort Myers CrossFit TB Tues 6-19-12 WOD:

Strength: Bench Press 80%
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)


WOD: 4 Rounds NFT (increase weight as reps decrease)

Ring Dips x 10

DB/BB Bend over Row x 10 x 8 x 6 x4

Weighted Push Ups x 25 x 20 x 15 x 10

Weighted Strict Pull Ups x 10 x 8 x 6 x 4

Sleep or Die

Lack of Sleep Infographic
Via: YourLocalSecurity.com

Sunday, June 17, 2012

Fort Myers CrossFit TB Mon 6-18-12 WOD:

Strength: Back Squat 80 %
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)


WOD: 

21 15 9 reps for time

Deadlift (225/155)
Burpee over the bar (lateral)

Friday, June 15, 2012

Fort Myers CrossFit TB Sat 6-16-12 Boot Camp:

 Finish one exercise before moving to the next!



10 x Sled Push

100 x Sit Ups

10 x Rope Climb

10 x Burpee Broad Jump down the room

Lunges speed bump to speed bump run rest of 400m

50 x Push Press (65/45)

Thursday, June 14, 2012

Fort Myers CrossFit TB Fri 6-15-12 WOD:


WOD: For Time

Row 500, 400, 300, 200, 100

Run 1 mile, 800, 400, 300, 200

Double Unders 50x, 40x, 30x, 20x, 10x (Singles – 100x, 90x, 80x, 70x, 60x)

Wednesday, June 13, 2012

2012 Paleo Challenge is HERE!!!!

Are you ready to get in shape and lose those extra pounds for the Summer? 


Want to look sexier and feel healthier? 
SIGN UP NOW for the 2012 Paleo Challenge!! 


Compete for some great prizes and change your life forever!!


Call 239-851-3940 for more details and how to enter to WIN!



Fort Myers CrossFit TB Thrs 6-14-12 WOD:


Strength: OH Squat 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)


Auxiliary Work: Old School

Box Jumps 5 x 5 (Go high)

Hurdles – KB Over and Under Course 2R/2L

Weighted Lunges BB 5 x 5 (Heavy in Rack)

Tuesday, June 12, 2012

Fort Myers CrossFit TB Wed 6-13-12 WOD:


WOD: Teams WOD (5 to 7 per team) 6 Rounds per team member


OH plate carry from door to beginning of fence and back

Run to end of fence and back

Bear Crawl Down & Back

KTE's x 10

Each team receives a 25# and/or a 45# plate 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

Mehmets 50 inch box jump

video

Monday, June 11, 2012

Fort Myers CrossFit TB Tues 6-12-12 WOD:


Strength: Push Press 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)


WOD: NFT - Thrusters (95#/65#) add weight every round

 
5 x Thrusters

5 x Strict/weighted Pull Ups

4 x Thrusters

4 x Strict/weighted Pull Ups

3 x Thrusters

3 x Strict/weighted Pull Ups

2 x Thrusters

2 x Strict/weighted Pull Ups

1 x Thruster

1 x Strict/ weighted Pull Up 

Sunday, June 10, 2012

Fort Myers CrossFit TB Mon 6-11-12 WOD:


Strength: Sumo Deadlift 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)



WOD#1: 3 x ( goal: 90 sec) Rounds – Rest 1 min between each round!

10 x Burpees

Run to end of fence and back


WOD#2: 3 x (goal: 90 sec) Rounds – Rest 1 min between each round!

10 x KB Swings

Run to end of fence and back

Friday, June 8, 2012

Fort Myers CrossFit TB Sat 6-9-12 Boot Camp:


“Kelly”

5 Rounds for Time

Run 400m.

30x Box Jumps

30x Wall Balls

Fort Myers CrossFit TB Fri 6-8-12 WOD:


Skill: 10 min TGU's 5 x 2 each arm


WOD: 5 Rounds NFT!

1 min Plank

Row 200m

kb/db Windmill 10 each side

Sprint 400m

***REST 1 min between rounds*** give 100% on the run and the row!!

Wednesday, June 6, 2012

Fort Myers CrossFit TB Thrs 6-7-12 WOD:

Strength: Deadlift 75%
5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: 7 min Ladder 1,2,3,4,5...

SDLHP (115, 75), Sit Up

Tuesday, June 5, 2012

Fort Myers CrossFit TB Wed 6-6-12 WOD:


Strength: Strict Press 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: ....for time: 100 HR Push Ups - every time you rest on the floor or the top for more than 2 sec run to the end of the fence and back!

Monday, June 4, 2012

Fort Myers CrossFit TB Tues 6-5-12 WOD:

Skill: Snatch Practice


WOD: for time

21 15 9

Power Snatch, Burpee

(beginner DB alt. Snatch or DB alt Clean & Press, Burpee)

Sunday, June 3, 2012

Fort Myers CrossFit TB Mon 6-4-12 WOD:

Strength: Front Squat 75%
5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: "Helen" 3 Rounds for time

400m Run

12 Pull Ups

21 KB Swings

Friday, June 1, 2012

Congrat's to Darcy Lee!!

Darcy just Facebooked: on CrossFit Thoroughbreds. 


"Officially down 28 pounds! 


Thanks in large part to CrossFit Thoroughbreds and their coaches!! 


Thank you!!!"