Sat. 7-31-2010 Boot Camp

Boot Camp


3 rounds, 2-5 min rest between rounds.

Run 400 meters

30 MB overhead squat

30 MB rotational slams



Cool down

3 rounds 40 ft Bear crawl.



NO BOOT CAMP CLASS NEXT SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Fri. 7-30-2010 WOD

Warm Up: 10 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Cleans

Thrusters


Core Lift: B.B. Clean N Jerk

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%


WOD 3 sets for time

10 each arm single arm KB overhead squat

20 KB swings (2-hands heavy)

20 pull-up


Advanced

Warm Up: 3 - 5 Minutes Jump Rope and 500 m. Row

Ridge WOD: For Time...
5 Deadlifts @ 200lb.
5 Rounds of Cindy
6 Deadlifts @ 200lb.
4 Rounds of Cindy
7Deadlifts @ 200lb.
3 Rounds of Cindy
8 Deadlifts @ 200lb.
2 Rounds of Cindy

REMINDER: 5x Pull Ups, 10x Push Ups, 15x Air Squats = 1 Round of Cindy



NO BOOT CAMP CLASS NEXT SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Thrs. 7-29-2010 WOD

1 Mile Run Test


Then Complete: 3 Rounds

50 Sit Ups

50 Jump Ropes

50 Leg Raises

50 Jump Ropes

50 Back Extensions


Advanced

Ridge WOD:
For Time: 7 Rounds of...
7x 135lb. Squat
7x Burpees
7x Pull Ups

***REST 10 - 12 Minutes***

Abdominal WOD: 3 Rounds, 1 Minute ON, 30 Seconds OFF
1. Sit Ups
2. Planks - Straight Arm
3. Swiss Ball Hip Bridges
4. Leg Lifts



NO BOOT CAMP CLASS NEXT SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Wed. 7-28-2010 WOD

Warm-up


Core Lift: Bench Press 1RM testing

(5 x 60%, 5 x 70%, 5 x 75%, 3 x 80%, 2 x 90%, 1 x 95%, find 1RM in 3-5 attempts)

WOD: Heavy TGU’s

2 TGU’s each arm, rest 1-2 minutes. Increase weight each set.


Advanced

Ridge WOD:
PUSH PRESS: 10 x 50%, 8 x 65%, 6 x 75%, 3 x 80%, 2 x 85%, 3 x 3 x 90%

Auxiliary Work:
1. 3 Rounds 10x HEAVY DB Row
2. 10 Rounds 3x 45lb. HEAVY Weighted Strict Pull Ups
3. Practice: Handstand Push Ups

NO BOOT CAMP NEXT CLASS SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.

Tues. 7-27-2010 WOD

Warm-up


Shoulder Stretches

Squats

DL

HP

Jumping Jacks

Mountain Climbers



WOD. 1 min. work, 20 sec. rest, 4 rounds each station

A

Sit Ups

Jumping Jack Squats



B

weighted sled push

Bear crawl back


C

Partner MB squat Chest Pass

Partner MB back-to-back rotation.



D

MB Overhead Passes

Burpees


Advanced...I Guess?

Ridge WOD:
Affiliate (Partner/Small Team Training): 2 men work while 1 or 2 men rest - For Time:
75x 95lb. Hang Clean
120x Toes to Bar
120x 24in. Box Jumps
100x 155lb. Bench Press
120x Burpees
150x Double Unders
300x Walking Lunges with 25lb. Plate Overhead

NOTE: All numbers are scalable.  However, reps as is, the team/group has to complete the total which means not all reps for every exercise will be equal among teammates.  Luckily I was graced with Colby and Mehmet's assistance on this WOD and it was spectacular. 

Mon. 7-26-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters



Core Lift: Front Squat

10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 4 x 80%, 3 x 85%, 5 x 3 x 90%



WOD (10, 8, 6) for time

Burpee pull-ups

Walking lunge with Kb overhead press. (use light weight.)

For those CrossFitters ready to step their game up Jeremy Ridgeo has put together some advanced W.O.D.'s to prepare for the CrossFit Games. See Jeremy for details.

Advanced WOD's are as RX'ed. No modifications allowed!
Advanced
Ridge WOD
15 min. AMRAP:
7x 55lb. Dumbbell Thrusters
7x 30in. Box Jumps

***Rest 10 Minutes***

Front Squat: 10 x 50%, 8 x 65%, 6 x 75%, 3 x 80%, 3 x 85%, 3 x 3 x 90%

***Rest 10 Minutes***

WOD for Time: 10,8,6,4,2
Wall Ball Shots
HEAVY Plank Rows (each arm)

Women's ONLY Boot Camp

SAT. 7-24-2010 Boot Camp

Team Training

Burpee MB Passes on Turf Lane x 4 rounds

Bench Lateral Hops (4-Hops/Bench x 4 Benches) x 4 rounds

50 Wall Ball Shots/Person

100m. Row/Person (1000m. total Advanced, 600m. total Beg./Interm.)

Sled Push Down/Bear Crawl Back x 4 rounds

50 Ring Rows/ Person

50 MB O.H. Slam Passes/ Person

Fri. 7-23-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Back Squat

WOD: Complete 6 Rounds

Complete one exercise on both arms before moving to the next exercise. DO NOT put the KB down until you complete all three exercises on both arms. You can hold at rack position for rest or switch hands for rest. After completing one round take a 1-2 min. rest period then begin again.


10- KB TGU's (5 each arm)

10 – KB High Pulls (5 each arm)

10- KB Thrusters (5 each arm)

Thrs. 7-22-2010 WOD

5K Race Day!

Charity Car Wash & Raffle

Bring family and friends on August 7th, 2010 and help support our local Lee County youth.
Come to Zuleta's Indoor Batting Cages to get your vehicle washed and enter for a chance to win some incredible prizes!

All proceeds will benefit the Thoroughbred Youth Athletics non-profit 501C3 program. http://www.tbyathletics.org/

Sponsor a Youth, Change a Life!


Contact Jay Kollar or Jeremy Barnett for more Information:

Jay Kollar

Mobile: + 1 239.233.6783
Skype: jay.kollar
Email: jay@tbyathletics.org

Jeremy Barnett
Mobile + 1-239-851-3940
Email: crossfittb@yahoo.com

Wed. 7-21-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Squat

High Pulls

Pull Ups



WOD: ½ Angie

50 – Pull Ups

50 – Push Ups

50 – Sit Ups

50 – Squats

Tues. 7-20-2010 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


WOD: 4 Rounds each person

KB Shuttle Runs 20, 30, 40, 50


Tire Flips-(Two Teams)

Each team must complete 100 flips
Each team member will flip the tire 5 times then the next team member will begin. Switch team members every 5 flips and continue until your team reaches 100 flips. 1 st team finished wins!
Losing team completes 100 burpees. Divide the number of burpees (100) by the number of team members. Have FUN!

Mon. 7-19-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Back Squat

Pull Ups



Core Lift: Back Squat

5 x 50%, 5 x 60%, 5 x 65%, 5 x 70% 3 x 75%, 3 x 85%, 4 x 2 x 95%



WOD: 4 Rounds

Take your time and work on lifting heavy!



Lunges to end of room (Weighted)

DB Rows 10, 8, 6, 4 (HEAVY)

Lunge back (Weighted)

20 MB Push Ups

Sat. 7-17-2010 WOD

Complete 2 Rounds




Team Rope Truck Pull/Push: 1 person pulls the other pushes. Switch each round



Team Push Ups: Complete 100 as a team (Each team member must complete 50 reps)



Team Barbell Carry: Follow Cone Course



Team Barbell Squats: 100 as a team (Each team member must complete 50 reps)

Team members can complete 50 reps each with the barbell individually or work together as a team holding the bar at each end to complete 100 reps

Fri. 7-16-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Back Squat



Core Lift: Sumo Deadlift

10 x 50%, 8 x 60 %, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%



WOD: Complete 6 Rounds

10- Pull Ups Strict

10 – HEAVY KB Sumo Deadlift High Pulls

Thrs. 7-15-2010 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



WOD: 3 x’s each Group

Ladder & Hurdle Drills



Group #1

Ali Shuffle (L & R)

Complete Hurdle Course 2 Feet Bounding



Group #2

2 Feet each Box

Complete Hurdle Course Lateral Steps Across hurdles (L & R)



Group #3

1 Foot laterals Each Box (L & R)

Complete Hurdle Course (Zig Zag Around Hurdles)



Group #4

Plank Lateral Hand Walks (L & R)

Complete Hurdle Course (Forward Sprint/Back Pedals-Zig Zag Around Hurdles)

Wed. 7-14-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Back Squat



Core Lift: Press

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%



WOD: Partner Training

100 - MB Chest Passes (50 each person)

100 - MB Rotational Passes (50 each person)

50 - Bench Dips (partner holds feet of person doing dips off the ground)

50 - Partner Wheel Barrow Push Ups (partner holds feet of person doing push-ups off the ground)

Tues. 7-13-2010 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



WOD: 2 Rounds Best Time

KB or Sand Bag Carry Around Bldg.

10-GHD Sit Ups

50 Jump Ropes or 25 Double Unders

10-KB Windmills (each side)

500 m. Row

Mon. 7-12-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Overhead Squat



Core Lift: Overhead Squat

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%



WOD: 3 Rounds

Jump Over Small Hurdles (NO WEIGHT)

KB Carry Over/Under Big Hurdles

10- KB Lunges Each Leg

Sat. 7-10-2010 Boot Camp

(1, 2, 3, 4, 5, 6, 7, 8, 9, 10)


Do 1 rep each exercise, then do 2 reps each exercise, then do 3 reps each exercise…..Continue this pattern until you complete 10 reps each exercise. Have Fun!!


KB or DB Plank Rows

Push Ups

Squats

Burpees

Efrain wins a FREE Month of CrossFit

Efrain Santos Jr.
Wins a FREE Month of CrossFit Training!!!

Efrain competed in the 4-Bars of Death and completed it in 3 min. 6 sec.
just beating Zuleta's time by 9 sec. His working weight was 85 lbs.

Fri. 7-9-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Back Squat



WOD: Complete 3 Rounds of the below circuit. Do NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.


5- KB Swings (Adv. Alt. hands mid air)

5- KB Cleans (each arm)

5- KB Presses (each arm)

5- KB Overhead Lunges (each Leg)

Thrs. 7-8-2010 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: 1 min. work, 20 sec. rest, 3 rounds each exercise

Sit Ups Weighted

Squat Jumps

Planks (Adv. Use stability ball- feet on top)

Hip Bridges

Leg Holds (6 inches off floor)

Wed. 7-7-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Back Squat


Core Lift: Push Press

10 x 50%, 6 x 65%, 5 x 75%, 2 x 80%, 2 x 85%, 4 x 3 x 90%


WOD: Practice Technique

Hand Stand Push Ups- (5 reps)

1-Legged Squats- (5 reps each leg)

Tues. 7-6-2010 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



WOD: 2 Rounds Best Time

1 mi. Run

50 Jump Ropes

50 KTE’s

Mon. 7-5-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Core Lift: Front Squat

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%



WOD: (15, 10, 8, 6,)- Timed

Wall Ball Shots

KB Plank Rows (each arm)

Sat. 7-3-2010 Boot Camp

Truck Push: Work in teams of two to push the truck around the block. Switch teams on coach’s command.


Tire Flips: 200lb. Tire—Two teams compete to flip their tire 100 times

Both Teams: 1 min. / exercise, 20 sec. rest then repeat 3 rounds

Push Ups + Band Rows + MB Thrusters

Fri. 7-2-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Back Squat



Core Lift: B.B. Cleans

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 5 x 5 x 80%



WOD: TGU’s

Beginner/Intermediate Practice 20 min.



Advanced: HEAVY 2 each side x 6 sets