Mon. 12-1-08 W.O.D.:
Warm Up:
Shoulder Stretches
Squats
High Knees
Lateral Lunge Stretch
Band Pulls
W.O.D.: Three rounds:
21 Knees to elbows
21 Kettlebell swings (increase lbs. each round)
21 Push-ups
1-Rope Climb or 3 Lying Rope Pulls
1-Bag or KB Carry (increase lbs. each round)
Walking lunges from TG to First Watch and Back
 Sweet Potato, Bacon and Egg Salad | |
Ingredients 2/3 cup diced sweet potato
Boil eggs in water for 4-6minutes. Peel and dice eggs. Boil sweet potato for 4-5minutes or until cooked through. Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy. In a small bowl, combine dill, mayonnaise and lemon juice. Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl. Combine well. Serve. |
Sat. 11-29-08 BOOT CAMP: Two Teams Compete for most meters rowed!
(40 min. time limit)
60 sec. Row
Run one lap around front parking lot
20-Push Ups
30-Overhead MB Squats
40-Band Rows
50-Sit Ups
(REPEAT)
Hey CrossFitters, 11-28-2008
As many of you already know I am opening my own gym very soon. Actually January 1st, 2009. It will be uner the name of Evolved Athletics, Inc. My current contract with The Training Ground will be terminated as of 1-1-2009. Today I submitted my 30 day notice of termination to The Training Ground.
If you have considered continuing to train with me “CrossFit Thoroughbreds” you will need to provide a 30 day notice of cancellation to The Training Ground by 12-1-2008. The Training Ground will charge you for December’s payment regardless. I will honor and provide my service to you through 12-31-2008 at The Training Ground. For those of you that will be charged on 12-25-2008 I will still honor your payment and provide my services to you at my new location:
Below is a copy of my termination letter to The Training Ground for your review. Should you have any questions or concerns please contact me at: 239-851-3940 or at crossfittb@yahoo.com.
I thank you for your loyalty, commitment, support and patience in this transitional period. I look forward to seeing you soon in our new home.
Thank you,
Jeremy Barnett
I, Jeremy Barnett will be terminating my sub-contractor’s agreement with the The Training Ground and am hereby providing the appropriate 30 day notice of termination to the sub-contractor’s agreement. Termination of said contract will commence on 12-1-2008 and end on 1-1-2009 at 11:59 pm. As stated in the Facilities Use and Service Agreement Jeremy Barnett will collect his final (2) sub contractor’s paychecks- one on 12-5-2008 and the second and final paycheck on 12-24-2008 (due to the Christmas holiday) for services rendered from 11-25-2008 – 12-25-2008.
Jeremy Barnett shall vacate and remove all CrossFit equipment from The Training Ground premises by 1-1-2009 11:59 pm.
For CrossFit clients charged on 12-25-2008 through The Training Ground, Jeremy Barnett will honor his services by providing Crossfit classes to these members at his new location: 16120 San Carlos Blvd. Unit 4,
P.S. Brand New BIG D Powerlifting T-Shirts are in and ready to purchase. T-Shirts will be available 11-29-08 at the CrossFit Boot Camp at 9:00am. Please see Jeremy Barnett to purchase your t-shirt. T-Shirts are $20.00 cash or check-checks made payable to Jeremy Barnett (S, M, L & XL available)
Fri. 11-28-08 W.O.D.:
SPECIAL CLASS NOTICE:
Only 8am & 9am classes today!!
Both the 8am & 9am classes have been pre-booked.
Sorry no more spots available.
Warm-Up:
Shoulder Stretches
High Knees
Jumping Jacks
SDLHP Pole
Thrusters Pole
W.O.D.: (10, 8, 6, 4)
B.B. Squat
KB Push Presses
KB SDLHP
FREE 90 min. Audio Seminar
How to lose FAT over the Holidays..
Please listen to this. It could save you many unwanted
pounds over the next month.
Thrs. 11-27-08 HAPPY
REST DAY-OFF
SPECIAL CLASS NOTICE: See Jeremy to RSVP
Only 8am & 9am classes on 11-28-08!!
Only 10-People per class and attendees must RSVP to save a spot!!
Rhubarb & Strawberry Crumble | |
Ingredients 1 bunch rhubarb (aprox. 3cups), leaves removed, cut into small pieces 1 punnet strawberries, , quartered 1 1/3 cup water 2tbs honey 2tbs arrowroot 1tbs ground ginger Dash ground nutmeg Dash ground cinnamon Dash all spice
Heat a medium sized pan over medium heat, add rhubarb, strawberries, 1cup of water and honey, cover and simmer for 5-8minutes or until rhubarb and strawberries have become very soft. Remove from heat. Add ginger, nutmeg, cinnamon and allspice, combine well. In a small bowl, add remaining water (1/3 cup) and arrowroot, stir until lumps have dissolved. Add to rhubarb mixture, return to pan and heat and cook for 1minute stirring until mixture has become thicker in texture. To make the crumble, place all ingredients in a bowl and combine well. Poor rhubarb mixture into four individual serve oven proof bowls and top with crumble. Place in the oven and bake for 5-10minutes, or until crumble is golden brown. For more great recipes like this one, |
Wed. 11-26-08 W.O.D.:
SPECIAL CLASS NOTICE: See Jeremy to RSVP
Only 8am & 9am classes on 11-28-08!!
Only 10-People per class and attendees must RSVP to save a spot!!
Warm Up:
Shoulder Stretches
Band Rows
Band Pulls
Toe taps on MB Ball
Squat Stretch (inner thighs)
W.O.D.: 2-Teams (Most calories Burned Wins!)
Row 200m.
Run one lap around entire bldg.
KB Carry up/down stairs
Tues. 11-25-08 W.O.D.:
SPECIAL CLASS NOTICE: See Jeremy to RSVP
Only 8am & 9am classes on 11-28-08!!
Only 10-People per class and attendees must RSVP to save a spot!!
Warm Up:
High Knees
Squats
Lateral Lunge Stretch
Lateral Shuffles
Lateral Plank Walks
Mountain Climbers
Jumping Jacks
W.O.D.: 4-Rounds
10-Each Leg Overhead Lunges Front
25-Sit Ups Weighted
10-Each Leg Overhead Reverse Lunges
25-Each Side trunk Rotations
10-Each Leg Lateral Lunges
GOT ABS???
Mon. 11-24-08 W.O.D.:
SPECIAL CLASS NOTICE: See Jeremy to RSVP
Only 8am & 9am classes on 11-28-08!!
Only 10-People per class and attendees must RSVP to save a spot!!
Warm Up:
Shoulder Stretches
Band Rows
Band Pulls
High Knees
Lateral Lunge Stretch
Ham/Glute Stretch
Samson Stretch
W.O.D.:
(Best Time)
Run front parking lot
10-Pull Ups
Run front parking lot
15-Pull Ups
Run front parking lot
20-Pull Ups
Run front parking lot
20-Push Ups
Run front parking lot
15-Push Ups
Run front parking lot
10-Push Ups
CrossFit Lovin'
Sat. 11-22-08 BOOT CAMP:
Partner Rope Truck Pull Around Waist
Push Truck Back 50’
10-Tire Flips
10-Push-Ups
10-Squats
20-Band Rows
Fri. 11-21-08 W.O.D.:
Warm-Up: 1 Round
Shoulder Stretches
Squats
Band Rows
Band Press
Reverse Lunges
Lateral Lunge Stretch
W.O.D.: 2 Rounds Best Time
10-Burpees
Run Front Parking Lot
20 MB Slams
Run Front Parking Lot
30 MB Chest Passes on Wall
Run Front Parking Lot
40-Leg Raises
Run Front Parking Lot
50 KB Windmills (25/side)
1-Lap around entire building
Wed. 11-19-08 W.O.D.:
Warm-Up: 1 Round
Shoulder Stretches
Squats
High Knees
Single Leg Touch
Power Clean Practice Polls
Core Exercise: Power Cleans 10, 8, 6, 3 x 5
W.O.D.: 6 Rounds in 30 min.
10-KB SDHP
10-KB Plank Rows each arm
25-Sit Ups
25-Back Extensions
Side Walk Lunges (from TG to First Watch & Back)
Tues. 11-18-08 W.O.D.:
Warm-Up: 1 Round
Shoulder Stretches
Band Rows
Band Press
Leg Raises
Planks
Core Lift: Close Grip Bench Press 10, 8, 6, 2 x 5, 2 x 3
W.O.D.: 5 Rounds
20-Push Ups
200 m. Row
20-Dips
20-Mountain Climbers
Mon. 11-17-08 W.O.D.:
Warm-Up: 1 Round
Shoulder Stretches
Band Rows
High Knees
Squats
Lateral Lunge Stretch
SDLHP Practice Bar
Thruster Practice Bar
W.O.D.: FRAN 10 min. time limit per group
21, 15, 9
Thruster (Men-95 lb., Women-55lb.)
Pull Ups
Sat. 11-15-08 BOOT CAMP.:
Partner KB Training (1 min., 30 sec. rest, 4 rounds/exercise)
KB Swings + Push Ups
KB Push Presses + Squat Jumps
Fri. 11-14-08 W.O.D.:
Warm –Up: 1 Round
Shoulder Stretches
High Knees
Squats
Lateral Lunges
W.O.D.: Best Time
Run to Buckets and Back
50 Wallball Shots
50 SDLHP KB
Run to Buckets and Back
Wed. 11-12-08 W.O.D.:
Warm-UP: 1 Round
Shoulder Stretches
High Knees
Single Leg Touch
Band Rows
Core Exercise: Deadlift 10, 8, 6, 2 x 5, 2 x 3
W.O.D.: AMRAP in 30 min.
20 KB Swings
10-Pull Ups or 15 Ring Rows
20 Hyperextensions
Tues. 11-11-08 W.O.D.:
Warm-Up: 1 Round
Shoulder Stretches
Band Presses
High Knees
Jumping Jack Squats
Core Exercise: Bench Press 10, 8, 6, 2 x 5, 2 x 3
W.O.D.: AMRAP in 30 min.
10- Push Ups
KB or Sandbag Carry
10- Dips
Row 100m Sprint
