Thrs. 7-1-2010 WOD

Warm Up:


Shoulder Stretches

High Knees

Single Leg/Arm Touch Downs

Ligh Jog

Fast Jog

Light Run

Fast Run

Frankenstein

Lat. Lunge Stretch



WOD: TEAM WORK

2-Teams compete to complete 1000 calories in 45 min.

(Each team member has 60 sec. to row as many calories as possible then switches with another team member.) First Team to 1000 Calories WINS!!



Row 1000 Calories

Wed. 6-30-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Push Press

Thrusters



Core Lift: Bench Press

10 x 50%, 8 x 60%, 8 x 70%, 6 x 75%, 3 x 80%, 3 x 85%, 1 x 90% (3 x 2 x 95%)



WOD: Jackie for Time

1000 m. Row

45 lb. Thrusters 50 reps

Pull Ups 30 reps

Tues. 6-29-2010 WOD

Warm Up:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Leg/ Hip/Calf Stretches



W.O.D.: 6 rounds for time of:

Run Cone Course (To US 41, (R) to Beacon Manor Dr., (R) Between Buildings (Copy Lady) back to Zuleta’s

25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Simplify Your Eating

For those of you interested in weight loss here is what my son and I have been eating. This is not a diet for everyone to follow nor am I prescribing this to anyone person to follow. I am only letting the public see how we eat and what is working for us. This is only a sample of what we eat and it changes occassionally as we get bored with it.

Best advice is to eat whole organic foods. Meats, fruits, veggies, nuts and seeds. Very simple to do. No junk food, processed foods, sodas, juices, packaged or boxed foods. If man had to make or manufacture it you shouldn't be eating it. Plain and Simple!!

Here is what my son and I are doing:

Breakfast:
3 Hard Boiled Eggs
1 Cup Organic Greek Yogurt (Plain)
1/4 Cup Blueberries

Mid-Morning:
4 Slices Deli Turkey
2 Slices Deli Cheese
1 Cup Mixed Veggies

Lunch:
4-6 oz. Chicken Breast or Steak
2 Cups Cooked Spinach

Mid-Day:
1 Cup Organic Greek Yogurt (Plain)

1/4 Cup Blueberries
6 Almonds

Dinner:
Same as lunch

Late Snack:
1 Cup Organic Greek Plain Yogurt
6 Almonds

(or)

Protein Pudding (ONLY 1-Serving Per Night)

1/2 gallon Organic Whole Milk
6 boxes Fat Free/Sugar Free Jello Pudding Mix
Mix ingrediants

Then add:
4 servings of protein (Beef Protein from http://www.trueprotein.com/)
add more milk as needed to blend smooth.

Portion into 1 cup serving dishes and chill.

Mon. 6-28-2010 WOD

Warm Up:
Shoulder Stretches
DL
DLHP
Thrusters
Back Squats

Core Lift: Back Squat
10 x 50, 8 x 60, 6 x 65, 5 x 75.
3 x 80, 1 x 85, (3 x 3 x 90%)

WOD: 4 Rounds
30 yrd. Walking Lunges (Men 50-60 lbs., Women 25-40 lbs.)
30-Box Jumps or (Weighted Step Ups 15 each leg)

Sat. 6-26-2010 Boot Camp

1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises



Jump Rope

KB Single Arm Swings (2 rounds left, 2 rounds right)

Lateral Hops /Steps Over Hurdles

KB Thrusters

Box Step Ups

KB Single Arm High Pulls (2 rounds left, 2 rounds right)

Fri 6-25-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Sumo Deadlift Conventional

Practice Hand Stand Push Ups-Advanced

Practice MB Push Ups Beginner/Intermediate


(Warm up to working deadlift weight for Diane)

WOD: Diane (21, 15, 9)- Timed
Deadlift (advanced- men 225, women 135) (Beg./Int. –Men 135, women 95)

Hand Stand Push Ups (Advanced ONLY!) (Beg./Int. MB Push Ups)

Thrs. 6-24-2010

Warm Up:


Shoulder Stretches

High Knees

Single Leg/Arm Touch Downs

Ligh Jog

Fast Jog

Light Run

Fast Run

Frankenstein

Lat. Lunge Stretch



WOD:

2 x 30 Yrd. Band Resisted Runs

2 x 30 Yrd. Band Resisted Lateral Shuffles

2 x 30 Yrd. Back Pedal + Forward Sprint



Then Complete: 2-Rounds

Sledge Hammer Swings 10 x (L)

Sit Ups x 50

GHD Hypers x 20

Sledge Hammer Swings x 10 (R)

Jump Rope 100

Mountain Climbers x 50 (each leg)

Sledge Hammer Swings x 10 (L)

KTE’s x 20

MB Trunk Rotations x 20 (L & R)

Sledge Hammer Swings x 10 (R)

Wed. 6-23-2010 WOD

Warm Up:


Shoulder Stretches

Push Ups

Band Rows

Band Presses



Core Lift: Press- Strict

10 x 50%, 8 x 60%, 6 x 65%, 3 x 75%, 5 x 3 x 80%



WOD: AMRAP in 15 min.

15-Body Rows

1-Lap Around Bldg.

15-KB Floor Presses

Tues. 6-22-2010 WOD

Warm Up:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Lat. Lunge Stretch



WOD: 1 min. work, 20 sec. rest, 4 Rounds each

Complete all 4 rounds for one exercise before moving to the next exercise.



Sit Ups

Leg Raises

Planks – Hands on MB

KTE’s

MB Trunk Rotations

Mon. 6-21-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Overhead Squat



Core Lift: Overhead Squat

Bar Only, Progress to 1 rm



WOD: Heavy-TGU’s

2-TGU’s each arm (rest 1-2 minutes then repeat. Increase weight each set) 15 min.



Then complete: 3 Rounds - Heavy

10 each leg KB Overhead Lunges

10 each leg KB Box Step Ups

10 GHD Glute/Ham Raises (flex at knee)

Sat. 6-19-2010 WOD

Boot Camp Partners Training: Timed

20- MB Squat Chest Pass


20- Burpees

Run to US 41 & Back



30- MB Kneeling O.H. Pass

30- Burpees

Run to to FedEx Copies & Back



40- MB Rotational Passes (each side)

40- Burpees

Run 1-Lap Around Course

Fri. 6-18-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Deadlift Conventional

Pole Deadlift high Pull


WOD: 3 Rounds best time

10-Box Jumps

10- each arm KB MMA Rows

10-Burpess

10-Ring Rows

10-Push Ups

10- KB Swings

10-Lunges each leg

Thrs. 6-17-2010 WOD

Warm Up:


Shoulder Stretches

Figure 4’s + Run x 2

Lunges

Lat. Lunge Stretch

Leg/Hip/Calf/ Stretches



WOD: Complete 2 Rounds

Sled Drag 2 x’ down & back

Yoke Push 2 x’ down & back

Tire Flip x 10

Row 200 m.

2- 30 Yrd. Sprints (Back sprint lane)No Jogging, SPRINT!!!!!

Wed. 6-16-2010 WOD

Warm Up:
Shoulder Stretches

Push Ups

Band Rows

Band Presses


Core Lift: KB Floor Press

(10, 8, 6, 4, 3 x 3)


WOD: Elizabeth (21, 15, 9) Best Time

(Modify to Fitness Level)

KB Cleans each arm

Ring Dips

New Pledge of Allegiance

I hope this kid got an A+ on his paper.




BY A 15 yr. Old SCHOOL KID IN ARIZONA

New Pledge of Allegiance (TOTALLY AWESOME)!



Since the Pledge of Allegiance

And

The Lord's Prayer

Are not allowed in most

Public schools anymore

Because the word 'God' is mentioned.....

A kid in Arizona wrote the attached


NEW School prayer:

Now I sit me down in school

Where praying is against the rule

For this great nation under God

Finds mention of Him very odd.



If scripture now the class recites,

It violates the Bill of Rights.

And anytime my head I bow

Becomes a Federal matter now.



Our hair can be purple, orange or green,

That's no offense; it's a freedom scene..

The law is specific, the law is precise.

Prayers spoken aloud are a serious vice.



For praying in a public hall

Might offend someone with no faith at all..

In silence alone we must meditate,

God's name is prohibited by the state.



We're allowed to cuss and dress like freaks,

And pierce our noses, tongues and cheeks...

They've outlawed guns, but FIRST the Bible.

To quote the Good Book makes me liable.

We can elect a pregnant Senior Queen,

And the 'unwed daddy,' our Senior King.

It's 'inappropriate' to teach right from wrong,

We're taught that such 'judgments' do not belong..



We can get our condoms and birth controls,

Study witchcraft, vampires and totem poles..

But the Ten Commandments are not allowed,

No word of God must reach this crowd.



It's scary here I must confess,

When chaos reigns the school's a mess.

So, Lord, this silent plea I make:

Should I be shot; My soul please take!

Amen


If you aren't ashamed to do this, Please pass this on..

Jesus said, 'If you are ashamed of me, I will be ashamed of you before my Father.'


Not ashamed. Pass this on.

Zuleta makes his come back!

Julio Zuleta makes a second attempt at the 4-Bars of Death and beats his previous time of 4:10.        New time is 3 min. 15 sec. Congrat's Julio!

Tues. 6-15-2010 WOD

Warm Up:
Shoulder Stretches

Figure 4’s + Run x 2

Lunges

Lat. Lunge Stretch

Leg/Hip/Calf/ Stretches


WOD: 2 Rounds best time

60 Sit-Ups

1-Lap Around Bldg.

60 KTE’s

Row 500 m.

60 Sec. Planks (Hands on MB)

2-Laps Around Bldg.

30 Each Side Seated MB Trunk Rotations

60 Jump Ropes or 30 Double Unders

Cordula Beats the Pro!

Our first female competitor Cordula Burnsed takes on the Zuleta's Fitness Challange #2 and comes away with a victory.
Congratulations Cordula!

Check out the video below. Cordula's time: 3 min. :20 sec.
She used 65 lbs. for each exercise. 1/2 her body weight.

Mon. 6-14-2010 WOD

Warm Up:


Shoulder Stretches

Squats

DL

DLHP

Cleans


Core Lift: Front Squat

10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 80%



WOD: 4 Rounds EACH!

1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)

Wall Ball Shots

Pull Ups

KB Swings (Men 50 lbs+, Women 30 lbs+)

Thank You!

Thank You, Thank You, Thank You!

CrossFit Thoroughbreds and Thoroughbred Youth Athletics would like to thank Zuleta's Indoor Batting Cages for hosting the Mizuno Glove Steaming event and TYAthletics fundraising raffle. Zuleta's has become the main supporting sponsor and home to the Thoroughbred Youth Athletics program.

We'd also like to thank all the prize sponsors for their support and donations. These sponsors donated so many wonderful prizes. A detailed list of participating sponsors and their prizes is listed in the below posts. We encourage everyone to check back tomorrow on Zuleta's Indoor Batting Cages FaceBook page for a list of our Prize Winners!

The raffle was a great success today. So many wonderful people came out, donated and helped support our Lee County youth.

We can't thank everyone enough. Through this event we raised over $500.00 which will be used to purchase Thoroughbred Youth Athletic T-Shirts for our youth. Remaining funds will be used to purchase more fitness equipment to keep our youth fit and healthy.

To learn more about this incredible non-profit organization and how it's helping to keep our Lee County youth fit please visit:

www.EAYouthClub.org 


Thanks again for everyone's support,
Jeremy Barnett

Thoroughbred Youth Athletics
Sponsor a Youth, Change a LIfe!

Click the links to see the photos:
Please use lgoin & password below


Login= Z
Password= 26441-Z
https://www.collages.net/ConsumerSite/GuestLogin.aspx?username=Z&password=26441 

Jeremy & Julio

https://www.collages.net/ConsumerSite/GuestLogin.aspx?username=Z&password=26441

Raffle

https://www.collages.net/ConsumerSite/GuestLogin.aspx?username=Z&password=26441 

ESPN 770 Radio

https://www.collages.net/ConsumerSite/GuestLogin.aspx?username=Z&password=26441

Mizuno Glove Steaming

https://www.collages.net/ConsumerSite/GuestLogin.aspx?username=Z&password=26441 

Raffle Prizes

Sat. 6-12-2010 FGB Boot Camp

FIGHT GONE BAD!
3-- 5 minute Rounds-1 minute per exercise, 1 minute rest between rounds


Row (As many calories as possible in 60 sec.)

Wall Ball Shots (As many reps as possible in 60 sec.)

SDLHP (As many reps as possible in 60 sec.) (Men 95 lbs., Women 55 lbs.)

Box Jumps (As many reps as possible in 60 sec.)

Push Press (As many reps as possible in 60 sec.) (Men 95 lbs., Women 55 lbs.)

Fri. 6-11-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Jerk Press

Practice KB Clean N Jerks



WOD: KB Clean N Jerks

Beginners practice- 30 min.


Int./Adv. Complete-3 Rounds for Time

15-KB CNJ’s each arm

10-Burpees

Thrs. 6-10-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lateral Lunge Stretch

Figure 4’s x 4

Lateral Shuffles x 2

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2



WOD: 10, 20, 30, 40, 50

Plank leg/hip extensions (each leg)

Jump Rope

Sit Ups

Jump Rope

GHD Hypers

Jump Rope

Wed. 6-9-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Push Press

Band Rows

Band Presses



Core Lift: Push Press

10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%



WOD: Chelsea (Each minute on the minute for 30 minutes)

5-Pull Ups

10-Push Ups

15-Squats

Tues. 6-8-2010 WOD

Warm Up:

Squats

Lunges

Lat. Lunge Stretch

High Knees

Butt Kicks

Frankensteins

Leg/Hip/Calf Stretches



WOD: 4 Rounds
Begin with one light jog around bldg. Stop at US 41 side walk in front of Zuleta's sign and wait your turn to sprint.

Sprint from US 41 to Zuleta's then, walk back to 41 and begin again.

Take the slowest time of the 4 Sprints and that is the number of Burpees you must complete!!!

CF Boot Camp Changes!!

Sat.: 8:00am CrossFit Boot Camp


First Session is FREE!
(Non-Members-$25.00/ Class after 1st visit)



CrossFit Boot Camp Membership:
Non CrossFit Members ONLY!!

$80.00/mo. (4-Sat. Boot Camps each month)

$25.00 / Single Visit
1st Boot Camp is FREE for Non-Members!!

Tell your friends, family and co-workers to
come out every Saturday for CrossFit Boot Camp!


Don't forget our referral program.

Refer 3 earn a year FREE!
Remember to refer your friends and family to earn a year FREE membership. That's right! Refer 3 earn a year FREE! When you refer 3 people that join CrossFit Thoroughbreds and continue training for 90 days you'll earn a year FREE membership. Want another year free after that? Just refer 3 more people and it's yours. So get busy and tell everyone you know and start earning your FREE membership TODAY!



CrossFit Thoroughbreds

www.crossfittb.com

239-851-3940


Jeremy Barnett, Owner

L-1 CrossFit Coach, ISSA-CFT

crossfittb@yahoo.com

Mon. 6-7-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Leg/Hip Stretches



Core Lift: Back Squat

10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%



WOD: 2 Rounds best time

Complete hurdle course x 2

KB or DB Farmers Carry to US 41 & Back (right hand down, left hand back)

Sat. 6-5-2010 Boot Camp

MURPH:

Spilt exercises by 10-Pull Ups, 20- Push Ups, 30 Squats, then repeat!


1 mi. Run (follow cone course)

100 Pull Ups

200 Push Ups

300 Squats

1 Mi. Run (follow cone course)



MINI MURPH:
Spilt exercises by 20-Pull Ups, 25- Push Ups, 40 Squats, then repeat!

3-Laps to US 41 & Back

60 Pull Ups

150 Push Ups

200 Squats

3-Laps to US 41 & Back



MICRO MURPH:
Spilt exercises by 10-Pull Ups, 20- Push Ups, 20 Squats, then repeat!

1-Lap to US 41 & Back

40 Pull Ups

80 Push Ups

100 Squats

1-Lap to US 41 & Back

Fri. 6-4-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Deadlift + Shrug Pull

Pole Deadlift High Pull

Pole Clean

Pole Clean N Jerk



WOD: BB Clean N Jerks

Beginner/Intermediate Practice Light (6- reps then rest 2 min.-repeat for 30 minutes)

Advanced Heavy (10 x 50%, 8 x 55%, 8 x 60%, 2 x 6 x 65%, 2 x 5 x 70%, 2 x 4 x 75%)

Emilio is Losing

Hey CrossFitters,


I'd like to Congratulate Emilio Elizalde on his impressive weight loss. In the past 3.5 months Emilio has lost a total of:
Starting Body Weight= 205.6 lbs.


Current Body Weight= 195.8 lbs.

10lbs. on the scale Lost

13.8% Body Fat Lost

30 lbs. of Fat Mass Lost

and Gained 20.2 lbs. of Lean Mass


Emilio has been extremely dedicated to his training and has become much more focused and aware of how crucial his dietary habits play a key role in his weight loss, performance, health and longevity. This is proof that anyone can do this. You need to stop making excuses, get commited and serious about your health and realize anything is possible when you set your mind to it. I'm always here for you if you have any questions regarding your nutrition and exercise program. Please let me know how I can help you succeed and reach your fitness potential.


Keep up the hard work,
Jeremy Barnett

Thrs. 6-3-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Light jog

Run

Lat. Shuffle

Leg/Hip/Calf Stretches



WOD: 5 K Run TEST!

First 5K in our new home. Let’s step it up and beat our old times people!

Wed. 6-2-2010 WOD

Warm Up:


Shoulder Stretches

Push Ups

MB Chest Passes


Core Lift: Bench Press

10 x 50%, 8 x 65%, 6 x 75%,

1 x 5 x 80%, 2 x 4 x 85%


WOD: AMRAP in 15 min.

10-KB Thrusters Each Arm (HEAVY)

10-KB Plank Rows

Welocme Our Newest CF Coaches

Hey CrossFitters,


I want to congratulate our two newest coaches on the successful completion of their CrossFit Level 1 Certification. Jay Kollar completed his Level 1 last month and Cordula Burnsed just completed her Level 1 this past weekend. Jay and Cordula will slowly begin to help coach classes over the next few weeks. I know the addition of Jay & Cordula will help to improve our classes by leaps and bounds.


Jay will continue to put to work his extensive business background to help develop our PR, marketing, sales, promotions, coaching and of course the Thoroughbred Youth Athletics club. He has been formally training in and teaching both kids and adults in Chinese martial arts for the last 8 years, is currently studying for his CSCS certification (Certified Strength & Conditioning Specialist) and, being a diabetic, has keen insights into the necessity of monitoring your diet for optimal performance and health. He’s sold out for Crossfit and looks forward to working both directly with members in a training capacity and with the public at large to spread the CrossFit gospel.

Jay Kollar in action (MB Plyo Push Ups)


Cordula will assist me in coaching and may even bring some new and exciting classes to our CF community. Cordula has an extensive background in gymnastics, volleyball, ballet, personal training, group training, Yoga & mixed martial arts. She has a passion for fitness & loves what she does - not many people can say that! She looks forward to bringing what she's learned over the past years to the CrossFit team & more importantly become a part of the CF family! Her goal is to help everybody achieve their fitness goals!

Cordula Burnsed in action (Snatch pratice)


Things just keep getting better. A new CF home facility, new coaches and a new logo. This is a great time to tell all your friends and family about the good news. Bring them in, sign them up and help them become a part of our CrossFit family.

Remember! Refer 3, earn a year FREE!
(You must refer three people, have them stay as active members for 90 days and you'll earn a one year CrossFit membership for FREE!)


Thank you,
Jeremy Barnett