Thursday, July 31, 2014

FortMyers CrossFitTB 8/1/2014 Fri. WOD

Strength Accessory: 15 min 
Muscle up Practice
Push Ups weighted, feet elevated 10 8 6 4 2


WOD:  25 min Team with most meters WINS!!
4 Teams
Row 500m
10 Mountain Climbers (each side)
10 x MB Trunk Rotations each side seated
10 Superman
10 V-Ups


Wednesday, July 30, 2014

FortMyers CrossFitTB 7/31/2014 Thurs. WOD

Strength: Cleans 75%
5x50%, 5x60%, 3x70% (4x6x75%)

WOD: 4 Rounds for time
10 Thrusters (155/90)
5 Cone Suicide- Run forward, Back Pedal to Start Cone


Tuesday, July 29, 2014

Monday, July 28, 2014

Friday, July 25, 2014

Thursday, July 24, 2014

Fort Myers CrossFit TB 7-25-2014 Fri. WOD

WOD: Teams of 3  (40 min time cap)
5 Cone Suicides x 4 per team member - relay
30 sec Hollow Rock x 8 each- one person working at a time
30 tire flips & jump in & out of tire!  Perform one rep and switch (10 each until all reps are completed)
200m Relay x 5, one team member will be in a plank position, one resting

Wednesday, July 23, 2014

Parents Night Out!

FortMyers CrossFitTB 7/24/2014 Thurs. WOD


WOD: warm up to 75% of Push Press, use Push Press weight for all BB exercises
Seven rounds for time of: 
7 push-ups, 
7 Thrusters, 
7 Sit Ups, 
7 Deadlifts,  
7 Burpees, 
7 Kettlebell swings, 
7 Push Press

Strength Accessory: 
DB Clean single arm heavy 4x5 heavy



Tuesday, July 22, 2014

Thank you!

Jeff Reach   "Just want to thank and highly recommend Coach Jeremy Barnett, and all the amazing coaches at CrossFit Thoroughbreds for all the help and great training they have provided my daughter and one of our youth athletes at Finish Strong Martial Arts. The attention to detail when teaching proper technique is second to none. Thank you all"

FortMyers CrossFitTB 7/23/2014 Wends. WOD

WOD: TIMED!
Run 1 mile
300m single arm Farmers Carry (switch arm half way)
50 DU’s (150 Singles)
300m single arm Farmers Carry (switch arm half way) 
50 DU's (150 Singles)
Run 1 mile


Monday, July 21, 2014

FortMyers CrossFitTB 7/22/2014 Tues. WOD

Strength: Sumo DL 75%
5x50%, 5x60%, 3x70% (4x6x75%)

WOD#1: 3 min AMRAP SDLHP (95/65)
WOD#2: 3 min AMRAP Sit Ups (adv. GHD)
WOD#3: 3 min AMRAP Cal. Row
WOD#4: 3 min AMRAP MB Slams
REST 1:1 between rounds


Sunday, July 20, 2014

Parents Night Out!

FortMyers CrossFitTB 7/21/2014 Mon. WOD

Strength: OH Squat 75%
5x50%, 5x60%, 3x70% (4x6x75%)

Skill Practice: 10 min Power Snatch Practice

WOD: for time (20 min time cap)
21 15 9
Power Snatch, Burpee
(beginner DB alt. Snatch or DB alt Clean & Press, Burpee)

  

Friday, July 18, 2014

FortMyers CrossFitTB 7/19/2014 Sat. 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 be held at all times. Team members will rotate as people complete different movements. If the team allows the plate to drop then everyone on the team stops and completes 10x Burpees

BEACH WOD has been cancelled until further notice!


Parents Night Out!


And this is why we don’t have nice things …

And this is why we don’t have nice things …

.
Original post by: CrossFit Everett

Maybe you didn’t know that the 10# and 15# plates are NOT designed to be dropped? When you dump a set of 10# or 15# plates on a bar from the overhead or shoulder position, you are shortening the life of some very expensive equipment. The 10# and 15# plates simply can’t take the beating of repeated drops from above ground. See below …
.
2014-07-10 17.49.29.
You know, there’s a gym budget for buying cool things, adding rowers, GHDs, racks, upgrading equipment and replacing things that actually wear out.
This picture represents over a $600 expenditure for 10# & 15# plates that were not worn out but abused and misused.
It’s $600 that could have gone to a GHD or a new rower … but nope, we have to replace plates that should have lasted a number of years.
.

There is NO reason that our very expensive 10# & 15# Rogue plates should look like this.

This peeps, is the reason we don’t have more equipment …


A lot of people think that when you lift weights it means that you should slam them onto the floor when done. This is bad for a number of reasons.
  • One reason is obvious… it could break the equipment and/or damage the floor.
  • The second reason is that you could really hurt yourself if you don’t practice setting weights down in a controlled and easy fashion.
Check out this article by Greg Everett who is a lifting coach, bar none, on good practices for lowering the bar SAFELY!
.

Remember to have a plan for bailing if you get in trouble.

Ask your coach for suggestions if you are unsure about how to lower weight safely in a particular exercise.

.
And as a reminder about proper care of our equipment, please do not drop the following:
1. Empty bars
2. Bars loaded with only 15# or 10# plates exclusively
3. Kettlebells
4. Bars loaded with iron plates exclusively

Thursday, July 17, 2014

FortMyers CrossFitTB 7/18/2014 Fri. WOD

"Abbate"
1 mile Run
21 Clean & Jerk (155/105)
800m Run
21 Clean & Jerk

1 mile Run

BEACH WOD has been cancelled until further notice!

Wednesday, July 16, 2014

Tuesday, July 15, 2014

FortMyers CrossFitTB 7/16/2014 Wends. WOD

Strength: Strict Press 70%
10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

WOD: "Helen" 3 Rounds for time
400m Run
12 Pull Ups
21 KB Swings

Monday, July 14, 2014

FortMyers CrossFitTB 7/15/2014 Tues. WOD

100 DU's (300 Singles)
30 Burpees
15 Sit Ups
75 DU's (225 Singles)
30 Burpees
15 Sit Ups
50 DU's (150 Singles)
30 Burpees
15 Sit Ups


WIN Prizes this Wed. @ 7:00pm














Prizes this Wed. @ 7:00pm



Join our Challenge Party this Wed.  7-16-14

RSVP to CrossFitTB@yahoo.com

  • Come learn about our Project 10 Challenge

  • Take the Burpee Challenge and receive 50% of your Aug. membereship fees! 
(Most burpees completed in 60 sec. WINS!!








1st Person to sign up for the Project 10 Challenge on Wed. will receive a FREE 30-day supply of Shape Protein Mix!









2nd Person to sign up will receive a 30-day supply of Vi Pak vitamins, minerals & antioxidants









3rd Person to sign up will receive a 30 day supply of Vi Pak Omega Vitals & Slim Metab-Awake



Friday, July 11, 2014

FortMyers CrossFitTB 7/12/2014 Sat. WOD

"MURPH"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

Mini Murph:
800m Run
70 Pull Ups
150 Push Ups
200 Squats
800m Run

Micro Murph:
400m Run
40 Pull Ups
80 Push Ups
100 Squats
400m Run

Special Upcoming Event!


Thursday, July 10, 2014

FortMyers CrossFitTB 7/11/2014 Fri. WOD

2 Rounds each station:

Station 1:
Farmers Carry to 41 and back
100 Mountain Climbers
Farmers Carry to 41 and back
100 Mountain Climbers

Station 2:
Cone Drills
Ladder Drills

Station 3:
Sprint Speed Bump to Speed Bump – walk back x 4





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Challenge Party this Friday!




CrossFit Challenge Party this Friday 7-11-14
Time: 6pm - 7pm
Location: CrossFit Thoroughbreds.

239-851-3940
www.crossfittb.com 

Current members, past members or prospective members come in to learn how you can get up to 50% OFF your CrossFit membership.

Please reply to crossfittb@yahoo.com to RSVP your spot and any guests you'd like to bring.
Feel free to bring friends and family!


Thank you,
Jeremy Barnett

Wednesday, July 9, 2014

FortMyers CrossFitTB 7/10/2014 Thurs. WOD

(Cleans)
1, 2, 3, 4, 5, 4, 3, 2, 1
Deadlift, Hang Power Clean, Push Press, Front Squat (115/75)
Complete 10 Burpees every time the bar touches the floor (except deadlift)






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Challenge Party this Friday!




CrossFit Challenge Party this Friday 7-11-14
Time: 6pm - 7pm
Location: CrossFit Thoroughbreds.

239-851-3940
www.crossfittb.com 

Current members, past members or prospective members come in to learn how you can get up to 50% OFF your CrossFit membership.

Please reply to crossfittb@yahoo.com to RSVP your spot and any guests you'd like to bring.
Feel free to bring friends and family!


Thank you,
Jeremy Barnett

Tuesday, July 8, 2014

FortMyers CrossFitTB 7/9/2014 Wends. WOD

Conditioning
WOD: Tabata 20 sec on 10 sec off, 8 Rounds per exercise, 1 min rest between exercises
Sit Ups, Rowing, Mountain Climbers, Lateral Hurdle Jumps, Hollow Body Position Plank, Rotational Slams, Superman





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Challenge Party this Friday!




CrossFit Challenge Party this Friday 7-11-14
Time: 6pm - 7pm
Location: CrossFit Thoroughbreds.

239-851-3940
www.crossfittb.com 

Current members, past members or prospective members come in to learn how you can get up to 50% OFF your CrossFit membership.

Please reply to crossfittb@yahoo.com to RSVP your spot and any guests you'd like to bring.
Feel free to bring friends and family!


Thank you,
Jeremy Barnett

CrossFit Challenge Party this Friday 6pm-7pm




Untitled document







Challenge Party this Friday!




CrossFit Challenge Party this Friday 7-11-14
Time: 6pm - 7pm
Location: CrossFit Thoroughbreds.

239-851-3940
www.crossfittb.com 

Current members, past members or prospective members come in to learn how you can get up to 50% OFF your CrossFit membership.

Please reply to crossfittb@yahoo.com to RSVP your spot and any guests you'd like to bring.
Feel free to bring friends and family!


Thank you,
Jeremy Barnett

Monday, July 7, 2014

Sunday, July 6, 2014

FortMyers CrossFitTB 7/7/2014 Mon. WOD

WOD: “The Crippler” for time
30 x Back Squat (225/155) or use 70% of your max
Run 1 mile

NFT:
3 x 10 GHD weighted Hypers
3 x 10 KB/DB Windmills (each side)

3 x 10 BB Step Ups

Friday, July 4, 2014

FortMyers CrossFitTB 7/5/2014 Sat. WOD

2 Rounds Timed!
Side Planks Left/Right 1 min. each
MB Rotational Slams x 25 each side
Squat Jumps x 30
Ring Rows x 35
DB 1-Arm Clean N Jerks x 20 each side
Tire Flips x 50



Special Upcoming Event!


Wednesday, July 2, 2014

FortMyers CrossFitTB 7/3/2014 Thurs. WOD

Strength: OH Squat 1 RM TEST
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts


WOD: work with a partner – 4 Rounds each! 
One person does one complete round then switch! 

Goal: under 15 min (95/65)
3 DL
3 HP Clean
3 Push Press
3 Front Squat
3 Push Ups
3 Burpees

Have A Happy 4 of July! 
The Gym Will be Close on July 4th



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One of our own makes it to the Granite Games










I'd like to congratulate Darian Barnett on making it into the Granite Games. Darian competed in the Granite Games Open Qualifier and made into the top 200. He then went on to compete in the sectionals and placed 45th out of 72 which earned him a spot at the Granite Games in Minnesota Sept. 12th - 14th.  At the Granite Games he will compete for 3 days and complete 7 total grueling competition WOD's.


Darian will compete against 71 other world class athletes all fighting for the 1st Place win. The Granite Games is similar to the Reebok CrossFit Games and is also sponsored by Reebok as well. This is going to be a huge event and the hardest competition Darian has done to date.


For those that don't know Darian has been competing since he was 15 years old. He began as a powerlifter. He competed in powerlifting with Raw United Powerlifting, APF, USAPL and APA Federations form 15 years old to 17 years old. During this short time he won 24 Florida State and National Records for the Squat, Bench, Deadlift and Total scores. This was a huge achievement for someone so young and in such a short amount of time.









At age 18 he retired from powerlifting and began training with CrossFit Thoroughbreds to prepare himself for various CrossFit competitions and eventually the CrossFit Games.


Over the past two years Darian has competed in three CrossFit style competitions and placed podium in all three events.



Beast Mode Battle 3rd Place RX Division

Raid Games 2nd Elite Division

Thunderdome 2nd RX Division









Help Darian make it to the Granite Games:

Now his goal is to take 1st Place at The Granite Games in September.  To do this he will need support from our members and community to get there. He will be traveling for 6 days from Sept. 10th to Spet. 15th, 2014. The competition plus travel, food and lodging will cost $3000. We are asking for community donations and corporate sponsorships to help Darian make it to the Granite Games in September.


For businesses wishing to help sponsor Darian we will be making competition shirts and place each businesses logo on the back of the shirts which Darian will be wearing during the competiton. We will also mention the name of each business in all pre and post marketing material, FB posts and blog posts.


All business sponsors will need to email an (eps. or vector) file of their logo to crossfittb@yahoo.com by Aug. 9th, 2014


Our deadline for all donations and sponsorships is August 9th, 2014.

This will give us enough time to book the hotel, flight, rental car and get all competition t-shirts made before the event.


If you would like to help sponsor or donate funds please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com.


Sponsorship checks will be made payable to: Jeremy Barnett

"Mark check as Granite Games Sponsor"

Please provide a note with your donation listing:

Company name

Company address


Checks can be dropped off at the gym or mailed to: 

CrossFit Thoroughbreds

11495 S. Cleveland Ave

Ft. Myers, Fl. 33907




Darian and CrossFit Thoroughbreds thank you in adavance for your support,

Jeremy Barnett
CrossFit Thoroughbreds

Tuesday, July 1, 2014

FortMyers CrossFitTB 7/2/2014 wends. WOD

WOD:
Run 400m, 600m, 800m, 1 mile
After each run complete:
Row 200m
Bear Crawl down & Burpee Broad Jump back
MB Rotational Slams x 10 each side
 Have A Happy 4 of July! The Gym Will be Close on July 4th

Women's Only Boot Camp is HERE!!!