Friday, August 31, 2012

Fort Myers CrossFit TB Sat 9-1-12 Boot Camp:


WOD #1: 50x Burpees for Time –or- 5 Min. AMRAP Burpees

WOD #2: 

3 Rounds each station
Push Ups x 20
Tire Flips x 10
Wall Balls Shots x 20
Sled Push down & back
Jump Rope x 50 DU’s or 150 Singles




Mon 9/3/12 Labor Day: 8am Boot Camp only! 
Open Gym from 9am to 9pm!

Thursday, August 30, 2012

Fort Myers CrossFit TB Fri 8-31-12 WOD:


WOD: 

400m OH Plate Carry (45/25)
Row 400m
400m Farmer Carry (single arm - switch half way)
Run 400m
400m BB Carry (65/45)
Row 400m
400m Plate Carry
Run 400m



Mon 9/3/12 Labor Day: 8am Boot Camp only! 
Open Gym from 9am to 9pm!



CFTB Friends and Family Day Event!! 

Please arrive by 5:45pm to warm up!!

WOD's: Fran-  Start 6pm
(21, 15, 9) TIMED! (10 min. time limit)
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)


Team FUN WOD: 6:45pm
To be announced on 8-31-2012




CFTB Friend Day Special OFFER!!!!
Bring a friend to sign up during friend day and you'll
receive your September CrossFit membership for FREE!
Your friends, family and co-workers will receive a one time only 1-Month FREE CrossFit Membership
when they sign up for our 5 mo. special offer. **Offer only Valid 8-31-2012**
Ask Cordula or Jeremy for details.




Wednesday, August 29, 2012

Bench Press & KB Swing PR's

Today's Bench Press and Kettlebell Swing PR's. 
You guys keep impressing me!

Andres 235 PR


Brendan 250 PR, Increased 5 lbs.


Chris 265 PR, Increased 20 lbs.



Christie 105 PR


Dave 235 PR, Increased 45 lbs.

Efrain 205 PR, Increased 10 lbs.


Erin 90 lb. PR



Fred 195 lb. PR


Jean 75 PR, Increased 10 lbs.


Justin 125 KB Swings (left)
Todd 101 KB Swings (right)


Pat 235 PR, Increased 10 lbs.


Phil 185 PR, Increased 20 lbs.

Richard 265 PR, Increased 25 lbs.



Sharon 182 KB Swings, 30 lb. KB
You Kick Ass Girl!
You beat the boys!!!!












Fort Myers CrossFit TB Thrs 8-30-12 WOD:


Strength: Cleans

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

Find 1 RM in 3 Attempts


WOD: Ladder – 10 min time cap!!

1 2 3 4 5…..

BB or KB SDLHP
Burpees
Pull Ups


Mon 9/3/12 Labor Day: 8am Boot Camp only! 
Open Gym from 9am to 9pm!

Tuesday, August 28, 2012

CrossFit Squat PR's

Awesome job to all our CrossFitters that came in to test their 1 RM Back Squat today!

Tons of improvements and great numbers.
Get ready for your Bench Press test tomorrow.
More records to be broken!



Anna 160 PR, Increased 15 lbs.



Brian 305 PR, Increased 30 lbs.

Georganne 155 PR, Increased 5 lbs. 

Janine 205 PR, Increased 50 lbs.


Richard 245 PR, Increased 5 lbs.


Megan 160 PR, Increased 45 lbs.


Erin 130 PR, Increased 35 lbs.


Steve 345 PR, Increased 10 lbs.


Brendan 255 PR, Increased 15 lbs.


Jean 110 PR, Increased 50 lbs.



Catie 190 PR, Increased 40 lbs.




Fort Myers CrossFit TB Wed 8-29-12 WOD:


Curts New CFTB Gear

Strength: Bench Press 1 RM TEST

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts

WOD #1:

For the leader board: max reps OH KB Swings (50#/30#)
Only reps OH will count as soon as KB drops below shoulders the attempt is over!

WOD #2:

4 Rounds
10 x MB Push Up
10 x Strict Press (M95/75) (W65/45)
10 x Grasshopper (each side)


Monday, August 27, 2012

Fort Myers CrossFit TB Tues 8-28-12 WOD:


Strength: Back Squat 1 RM TEST

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

Find 1 RM in 3 Attempts


WOD: 400m Walking Lunges for time (see WOD Book)

Sunday, August 26, 2012

Fort Myers CrossFit TB Mon 8-27-12 WOD:


Strength: Back Squat 1 RM TEST

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

Find 1 RM in 3 Attempts


WOD: 400m Walking Lunges for time (see WOD Book)

Saturday, August 25, 2012

Gym Closed Monday 8/27/2012

Just wanted to let you know the gym and Zuleta's will be closed due to the storm on Monday. We're hoping to reopen on Tuesday. I'll send another email on Monday night as long as we have power to inform you when the gym will reopen.



Be safe this weekend,

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


Be safe this weekend,
CrossFit Thoroughbreds

Friday, August 24, 2012

Fort Myers CrossFit TB Sat 8-25-12 Boot Camp


Complete 2 Rounds for each WOD before moving to the next! Finish each Round with a BEAR CRAWL down and back in the room!

Buy in: 400m Run

WOD 1:
12 Push Ups
31 Squats
20 KB Swings
11 Cal Row

WOD 2:
12 KTE’s
31 Sit Ups
20 MB Rotational Slams (each side)
11 BB (or DB) Power Clean and Press (M95/75 – W65/45)

Cash out: 50 DU’s (300 Singles)

Thursday, August 23, 2012

Sumo Deadlift PR Day

Brian 325 PR, 30lb. Increase
video


John 335 lb PR, 45 lb Increase


Richard 315 PR, 30 lb Increase


Teresa 225 PR, 15 lb Increase


Amy 150 PR


Greg 300 PR


Janine 225 PR, 10 lb Increase



Efrain 335 PR, 10 lb Increase


Chris 315 PR


Big Jean 500 PR, 20lb Increase
video


Aaron 335 PR, 40lb Increase


Adam 400PR, 15lb Increase
video


Dan 555PR, 55lb Increase
video


Jessica 225PR
video


Erin 170PR
video


Steve 365 Sumo Deadlift
video


Jessica 175PR
video


Arielle 225PR, 20lb Increase
video


Jean 150PR
video


Brendan 335PR
video


Jason 400PR 65lb Increase
video


Samuel 285 Sumo Deadlift
video





Fort Myers CrossFit TB Fri 8-24-12 WOD:


WOD: 

6 Rounds:
Ladder Drills 2 x
Hurdles Over and Under with KB 1 x R /1 x L
Small Hurdles 2 x
Sprint to Speed Bump (SPRINT!) walk back to recover

Wednesday, August 22, 2012

Fort Myers CrossFit TB Thrs 8-23-12 WOD:


Strength: Sumo Deadlift 1 RM TEST

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

Find 1 RM in 3 Attempts


Skill: Power Snatch 5 x 5 (adv. Squat Snatch 5 x 5)


Tuesday, August 21, 2012

Fort Myers CrossFit TB Wed 8-22-12 WOD:


WOD:

300m Row
30 KTE’s
1 mile Run
40 KB Swings
150 Lat Hurdle Jumps

250m Row
20 KTE’s
800m Run
30 KB Swings
100 Lat Hurdle Jumps

200m Row
10 KTE’s
400m Run
20 KB Swings
50 Lat Hurdle Jumps

Monday, August 20, 2012

Fort Myers CrossFit TB Tues 8-21-12 WOD:


Strength: Front Squat 1 RM TEST

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

Find 1 RM in 3 Attempts


WOD:

5 Min AMRAP
5x Sit Ups
10x Air Squats
15x Double Unders

***Rest 2 Minutes***

5 Min AMRAP
5x Burpees
10x Lunges (Alt. Legs)
15x Double Unders

Sunday, August 19, 2012

Fort Myers CrossFit TB Mon 8-20-12 WOD:


Strength: Push Press 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: 10 min AMRAP:

5 Pull Ups
10 HR Push Ups
20 Superman

Saturday, August 18, 2012

CFTB CrossFit Games 12-Week Prep Course- Phase 1

CFTB CrossFit Games 12-Week Prep Course- Phase 1


This course has been utilized and tested by CrossFit Thoroughbreds Coaches and Darian Barnett.
Please click the link below to see results of this program from Darian Barnett.

Always consult your physician prior to beginning any new exercise regimen. Modify and adjust weights to accommodate your current fitness level and physical needs. If you are unfamiliar with some of the various movements required by this program we suggest you seek out the professional assistance of a certified CrossFit Coach near you. Form and technique should be your primary focus before adding more weight to each exercise. If your form and technique are flawed during any movement please modify and adjust your weights to correct for better form. Safety and training injury free is smart and progressive training.

Train Safe, Train Smart, Get Results!!

Darian Barnett
Age 18
Body Weight 167 lbs.
CFTB- CrossFit Olympic Lifting Coach
Currently holds 24 Powerlifting Records in 3 separate powerlifting federations (APA, APF, Raw United) and in 3 separate weight classes (181 lb., 198 lb. & 220 lb.)

390 lb. Overhead Squat Added a 30 lb. PR to this lift in 8 weeks with this course


                                
         $12.99 
 


Be sure to keep an accurate log of all weights, scores and times as you will be re-tested at the end of this course.

We suggest purchasing the CrossFit Thoroughbreds WOD Book.


A complete journal for tracking all the core lifts, Girls & Hero WOD’s, personal WOD’s, nutritional information, PR tracking, goal setting and even weight conversion charts for easy and fast loading of your weights.

Make sure you visit us on our Facebook Page and post your comments and results. We’d love to hear how you’re doing.

Should you have any questions or concerns regarding this course please contact us at crossfittb@yahoo.com .

Good luck and train hard,
CrossFit Thoroughbreds Staff




Here's a 1-Week SAMPLE of the CFTB CrossFit Games 12-Week Prep Course- Phase 1

Week #8

Monday- 90%
Squats- Front Squat w/bands 3 x 2, OH Squat 3 x 2, Back Squat w/KB-Chains 3 x 2 


WOD 1: Amrap in 13 min.
1.  Row 250 m.
2.  Lunges, bar on back of shoulders, x 6 each leg (95 lbs.) Modify as needed
3.  Sand Bag Cleans Over Shoulder x 4 2-L, 2-R (120 lb. Bag) Modify as needed
4.  20 lb. MB Rotational Slams, x 5 each side

REST 10 min.

WOD 2: 5 Rounds Timed!
1.Snatch 135 lbs. x 2 Modify as need
2.  Farmers Carry, 120 lbs. Dumbbells each hand 40’ down & 40’ back
3.  45 lb. Plate Sit Ups, x 12
4.  4-Cone Suicides (40 yrds. Total distance, each cone is 10 yrds apart) 


Tuesday- 90%
Bench- Regular Grip 3 x 2, Close Grip 3 x 2, Wide Grip 3 x 2

Push Jerk 5 x 2 x 90%
Strict Press single arm DB’s x 5, 5, 4, 3, 3 x 2 each arm
(Increase weights each round by 5-10 lbs.)

WOD 1: 7 min. AMRAP
DU’s x 15
DB Snatch x 90 lb. x 3 each arm Modify as needed

REST 10 min.

WOD 1: 9 min. AMRAP (20 lb. vest for both exercises)
Strict Pull Ups x 7
Ring Push Ups w/feet on 18” box x 13

Wednesday- OFF


Thursday90%
Deadlift 3 sets of 2 reps x 90%

Clean Complex: 155, 185, 200, 225- Modify as needed
Complete all 4 movements with the first weight. Rest 1-2 min. add next weight and complete again

1 Clean Grip Deadlift
1 Clean Grip High Pull
1 Hang Power Clean
1 Full Clean

Friday- WOD- 45 min AMRAP
Move from one exercise to the next as quickly as possible.

150 m. Row
Strict Ring Pull Ups x 8 (Can be partner assisted, no jumping or bands)
Chest to Floor Push Ups x 10 (If thighs or belly touch the ground do 5 burpees for each touch)
Sumo Deadlift High Pulls (115 M., 80 W.) x 12 Modify as needed
60 sec.Planks (If thighs or belly touch the ground or butt rises over the shoulders do 5 burpees for each touch or rise)



Saturday- Accessory Day
3 Rounds of each group before moving to the next
60 Mountain Climbers each leg
GHD Hypers w/knee flexion x 10


Rest 2-5 minutes then complete:

3 Rounds
DB Front Shoulder Raises x 5 (Increase weights each round by 5-10 lbs.)
DB Lateral Shoulder Raises x 5 (Increase weights each round by 5-10 lbs.)
Ring or Dumbbell Posterior Flies x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6 (Increase weights each round by 5-10 lbs.)
Weighted Dips 5 x 6 (Increase weights each round by 5-10 lbs.)

        $12.99