Fri. 10-1-2010 WOD

Warm up:


Shoulder Stretches

DL

Front squats

Thrusters


WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, for time, of the following:

Deadlift

Hang Power Clean

Thruster

Rx = 95/65
** Focus on efficiency of movement, transitioning the last rep of one movement into the first rep of the next movement.


RidgeWOD: Strength Training Week 4 of 4

Use 90% of 1RM

Shoulder Press (Strict) w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work:
1. Yoke Pull/Push/Drag (with Rope): 3x of Each
2. Dueling Ropes: 3 Set Variations - 4 Rounds of each at 20 seconds on 10 seconds off
    Set 1 - Both Arms Up and Down at the Same Time
    Set 2 - Alternate Arms Up and Down
    Set 3 - Seated - Biceps Only
Superset: 5 Rounds Total
10x Tire Flips
HEAVY DB Carry Down and Back
1x Rope Climb

Thrs. 9-30-2010 WOD

Warm Up:


Shoulder Stretches

Squats

TGU’s x 2 x 2 each side

KB Windmills x 10 each side x 2 rounds



WOD: 8-Rounds

Suicides + Row 250 m.


RidgeWOD: Strength Training Week 4 of 4

"Fran"
21-15-9
95# Thrusters
Pull Ups

Wed. 9-29-2010 WOD

Warm up:


Shoulder Streches

Dead lifts

Front squats

Thrusters


WOD:

21-18-15-12-9

Push Press (70% of your 1 RM)

400 M Run

*Rest 2 minutes between each round. After your last 2 minute rest complete the following….


RidgeWOD: Strength Training Week 4 of 4

Use 90% of 1RM

DEADLIFT (from deficit): 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work: 90 seconds rest between sets
1. Sumo Deadlift High Pulls w/ Bands (speed work): 2 x 10x, 3 x 5x, 3 x 3x
2. KB Plank Rows (Heavy): 1 x 12, 1 x 10, 1 x 8, 1 x 6
3. Good Mornings: 3 x 12

Core Work: 3 Minutes Total Each of...
1.  Hollow Rock
2.  L-Sits

Lose the Fat, Improve Performance

For those of you not sure what to eat or how to put your meals together I believe this site can help you.


Paleo Plan

This eating plan will be based around a new concept in eating for maximum health and athletic performance: we are going to look to providing the body with it’s optimum fuel and building blocks – the very foods it was designed to run on.

Much of what the average Westerner eats (as much as 70%) are foods that are found nowhere in nature. The foods we eat instead are refined or manufactured concoctions that are actually foreign to the body’s genetics. Even much of what has been deemed “healthy” or “food for optimal performance” is of this kind. Instead, we will try to eat similarly to our hunter-gatherer ancestors: quality meats, lots of vegetables, roots, and some nuts, fruits, seeds, and berries.

The quantity and quality of nutrients will me maximized this way, while removing many of the problematic staples of the typical Western diet. We’ll prepare foods in simple ways that will be familiar, though. It will be the best of both worlds: quality Paleolithic foods updated to the 21st century. Once you have adapted to eating this way, you’ll likely have improved sleep, better energy levels during the day, quicker recovery from exercise, improved mental acuity, and better digestion.

Check out:

Paleo Sample Meal Plans

Paleo Recipes

Paleo Resources

The Paleo Blog

Tues. 9-28-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lateral Shuffles x 2

Ladder Drills 10 min.


WOD: 6 Rounds

Over/Under Hurdles weighted carries (3-left, 3-right)

Hops over small hurdles

Zig-Zag Agility Poles


RidgeWOD: Strength Training Week 4 of 4

Use 90% of 1RM

BENCH PRESS (Floor Press): 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set

Auxiliary Work: 90 seconds rest between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. MB Push Ups: 5 x 10x

Mon. 9-27-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Front squats

Thrusters



Core Lift: Back Squat

5 x 50%, 12 x 60, 10 x 65, 8 x 70, 2 x 6 x 75%



WOD: Timed!

21-15-9

DB Squat Cleans (30+/20+)

Box Jumps (24/20)

Burpees


RidgeWOD: Strength Training Week 4 of 4

THIS WEEK: 90% of 1RM

BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round

Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Rack Squats (Bottom Up): 3 x 5, 3 x 2, 1, 1, 1, 1
2. DB Box Step Ups: 3 x 10 (each leg)
3. KB Swings: 1 x 20, 1 x 15, 1 x 10 (HEAVY)

SUPERSET: 3 Rounds
GHD Situps 13x
30 in. Box Jumps 10x
Burpees 7x

The Knee Breaker 70 Miles

SUMMARY

Name: The Knee Breaker Type: General Road Cycling Date: 09/26/2010 Start: 05:01:52 End: 09:05:59 Time Taken: 04:04:07

Workout Route: The Knee Breaker Total Distance: 70.11 mi. Burned: 7,066 (kcal)

WORKOUT NOTES

Notes	Imported Workout

WORKOUT STATS

Pace:	57:03 (min)    03:26 (avg)    01:36 (max)
Speed:	1.05 (mi/hr) (min)    17.43 (mi/hr) (avg)    37.43 (mi/hr) (max)
HR:	94 (bpm) (min)    156 (bpm) (avg)    170 (bpm) (max)

Sat. 09-25-2010 Boot Camp

Surprise Obstacle Course....

5 Rounds of:
Course #1:
Monkey Bars through 3 racks
Plyobox jump circuit
Tire Flips x 10
Rope Whips both arms x 20 sec.
Run to 41 & back
10 Push ups

5 Rounds of:
Course #2:
MB Overhead Duck Walk through agility poles
Aligator Crawl under hurdles
Tire Flips x 10
Rope Whips alternating arms x 20 sec.
Run to 41 & back
10 Burpees

Get your CrossFit & TBY Athletics Shirts Now!

CrossFit Throughbred & Throughbred Youth Athletics Shirts

The long awaited CrossFit & Thoroughbred Youth Athletics shirts are finally in.

Get yours now! Only $20.00

See Jeremy, Cordula or Jay to get your shirt.

Sizes: S, M, L, & XL (Men's & Women's)

Fri. 9-24-2010 WOD

Warm up:


Shoulder Stretches

DL

Front squats

Thrusters

Core Lift: SDL

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%

WOD:

3 Rounds (practice)

10- Pull Ups & 3- Muscle Ups


RidgeWOD: Strength Training Week 3 of 4

*** Use 90% of 1RM ***

Shoulder Press (Strict) w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work:
1. Yoke Pull/Push/Drag (with Rope): 3x of Each
2. Dueling Ropes: 4 Rounds of 20 seconds on 10 seconds off

Superset: 5 Rounds Total
10x Tire Flips
HEAVY DB Carry Down and Back
1x Rope Climb

Join CrossFit NOW! 50% OFF

OCTOBER SPECIAL!!


Act now! Offer Ends 10-31-2010

1st month sign up only $75.00
Includes:
Foundations Program
30-Day Membership
4-Sat. Co-Ed Boot Camps
New Members ONLY!



Regular Monthly Rates Apply after 10-31-2010
Regular Price Schedule:

$150.00 CrossFit Foundations
Visit local retail sponsors for discount coupons: Save $50.00

Zuleta's Indoor Batting Cages

Smoothie King on College Pkwy.

Max Muscle

Vitamin Shoppe on US 41
and more......

All new members must complete the Foundations program prior to joining
CrossFit Thoroughbreds Team Training Sessions.
Includes:
3- (1-hr.) Training Sessions
1st 30 Days Membership
4-Sat. Co-Ed Boot Camps


Unlimited CrossFit or Women's Only Boot Camp Membership

$95/month with EFT Draft or $120.00/mo. cash or check payment

This entitles you to unlimited CrossFit Classes.
A CFTB Coach will be present to coach you through the Workout of the Day.
Both CF & WOBC only $120.00/mo. with EFT Draft or $140.00/mo cash or check payment
Sat. 8:00am Co-Ed Boot Camp included with membership!



Couples CrossFit or Women's Only Boot Camp Membership

$160/month with EFT Draft or $180.00/mo. cash or check payment for unlimited couples

This entitles you and your spouse to unlimited CrossFit Classes.
A CFTB Coach will be present to coach you through the Workout of the Day.
Female spouse can combine CF & WOBC for only $35.00/mo. with EFT Draft
or $50.00/mo cash or check payment
Sat. 8:00am Co-Ed Boot Camp included with membership!



**Service/Municipal Members CrossFit or Women's Only Boot Camp Membership**

$55/month with EFT Draft or $75.00/mo. cash or check payment- (Single Unlimited);
$100/month with EFT Draft or $130.00/mo. cash or check payment- (Couples Unlimited);

For Active Fire, Police, Military, EMT will receive discounted rate with valid and CURRENT ID.
Contact any of our CrossFit Instructors for details.

Add on Co-Ed Boot Camp for $35.00/mo. (Singles)
Add on Co-Ed Boot Camp for $60.00/mo. (Couples)



CrossFit Co-Ed Boot Camp Only Membership:

$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
(4-Sat. Boot Camps each month)

$15.00 Single Visit
1st Boot Camp is FREE for Non-Members!!



New Classes Coming Soon!!
Yoga
CF/WOBC Members $5.00/class or $35.00/mo.
Non Members $10.00/class

Gymnastics
CF/WOBC Members $35.00/mo.
Non Members $90.00/mo.
Personal Training
For those who desire to be challenged on an individual level.

$60.00/hr.

8 sessions per month= $440.00 (2-sessions/week)

12 sessions per month= $600.00 (3-sessions/week)

25 sessions per month= $1125.00 (5-sessions/week)


All sessions must be completed within 30 days of purchase.

All sessions and packages are pre-paid in advance.

Prices subject to change!

Thrs. 9-23-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2
Lateral Shuffles x 2
KB Windmills x 10 each side x 2 rounds


WOD: Team Row

1 min. Row, 20 sec. rest x 4 rounds
1 Min. Plank, 20 sec. rest x 4 rounds
Suicides 1 min. on, 20 rest x 4 rounds
Table Top 1 min. on, 20 sec. rest, x 4 rounds


RidgeWOD: Strength Training Week 3 of 4

4 Rounds:
Row 500 meters - Rest 3 Minutes

Wed. 9-22-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Front squats

Thrusters



Core Lift: Bench Press

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%


WOD: 100 reps in 20 min. (50 each arm)

KB CNJ


RidgeWOD: Strength Training Week 3 of 4

*** Use 90% of 1RM ***

DEADLIFT: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work: 90 seconds rest between sets
1. Sumo Deadlift High Pulls w/ Bands (speed work): 2 x 10x, 3 x 5x, 3 x 3x
2. KB Plank Rows (Heavy): 1 x 12, 1 x 10, 1 x 8, 1 x 6

SUPERSET: 5 Rounds
3x Frog Complex: Powerclean - Push Press to Behind the Head - Back Squat - Shoulders to Overhead
10x Pull Ups

Tues. 9-21-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2

Lateral Shuffles x 2



WOD: 6 Rounds

Row 60 sec. for total meters.

500 Jump Ropes: Subtract total meters rowed.
This is the number of Jump Ropes to complete.




RidgeWOD: Strength Training Week 2 of 4

Use 90% of 1RM

BENCH PRESS w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set


Auxiliary Work: 90 seconds rest between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. Ring Push Ups: 5 x 10x

Mon. 9-20-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Front squats

Thrusters



Core Lift: Front Squat

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%



WOD: 3 by 5

3 rounds, 5 min. each round, rest 2 min. between rounds

50 KB SDLHP

30 KB Swings

AMRAP Burpees in time remaining



RidgeWOD: Strength Training Week 3 of 4

THIS WEEK: 90% of 1RM

BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round

Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. 45# Plate Overhead Lunges: 5x Down and Back
2. GHD Full Knee Extensions: 3 x 10x
3. Pistols (One Legged Squats): 3 x 10x (each leg)

SUPERSET: 3 x 10x (each exercise)
KB Swings (American): HEAVY
30 in. Box Jumps

Sat. 9-18-2010 Boot Camp

Team Work



Complete 1 round each team member, team rest 5 min., Repeat!


Run 1 mile together

Row 700 m. (1 person works, 1 person rests, then switch)

MB Burpee Thrusters x 25 (1 person works, 1 person rests, then switch)

Wide Grip Pull Ups x 20 (1 person works, 1 person rests, then switch)

Lateral Step ups x 20 (1 person works, 1 person rests, then switch)

Rest Station 5 min. repeat!

Fri. 9-17-2010 WOD

Warm up:


Shoulder Stretches

DL

Front squats

Thrusters


Core Lift: CNJ 1 RM Test

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

Find 1 RM in 3 Attempts


WOD:

3 Rounds (practice)

10 each arm KB or DB Plank/Push Up Rows


RidgeWOD: Strength Training Week 2 of 4
*** Use 80% of 1RM ***

Shoulder Press (Strict) w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work:
1. Yoke Pull/Push/Drag (with Rope): 3x of Each
2. Dueling Ropes: 4 Rounds of 20 seconds on 10 seconds off
3. Sledgehammer Fridays: 3 x 12x (each arm)

Superset: 5 Rounds Total
20x Tire Flips
HEAVY DB Farmers Carry Down and Back

The Elite Infant WOD

BIG D's Elite Infant WOD:

Deadlift from a 4" deficit 300 lbs. x 50 reps
210 lb. Stone Lift over 42" bar x 25 reps
GHD Sit Ups w/50 lb. vest x 50 reps
Pull Ups w/50lb. vest x 50 reps
Barbell Rows 185 lbs. x 50 reps
GHD Hypers w/knee flexion plus 50 lb. vest x 50 reps
BB Shrugs 225 lbs. x 50 reps

Thrs. 9-16-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2

Lateral Shuffles x 2

KB Windmills x 10 each side x 2 rounds



WOD: Team Row

1 min. Row, 20 sec. rest x 4 rounds

1 Min. Plank, 20 sec. rest x 4 rounds

Suicides 1 min. on, 20 rest x 4 rounds

Table Top 1 min. on, 20 sec. rest, x 4 rounds


RidgeWOD: Strength Training Week 2 of 4

TABATA: 20 seconds on, 10 seconds off - 8 Rounds of Each...
1. GHD Sit Ups
2. 24 in. Box Jumps
3. BW Squats
4. Toes to Bar - or - Knees to Elbow
5. Suicide Sprints

Wed. 9-15-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Front squats

Thrusters



Core Lift: Push Press 1RM Test

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

Find 1 RM in 3 Attempts


WOD: 4- Rounds Timed

Push Up Plank Lateral Walks x 1 Left & 1 Right (Down the room & Back)


RidgeWOD: Strength Training Week 2 of 4
*** Use 80% of 1RM ***



DEADLIFT: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between


Auxiliary Work: 90 seconds rest between sets
1. Sumo Deadlift High Pulls w/ Bands (speed work): 2 x 10x, 3 x 5x, 3 x 3x
2. Strict (Dead Hang) Pull Ups: Start with a wide grip, with palms facing toward you and do 5 reps at 5 different positions, until your pinky fingers are touching.  Then repeat this process with palms facing out and do 5 reps at 5 different positions until your thumbs are touching.
3. Barbell Hang Cleans: 1 x 12x, 1 x 10x, 1 x 8x (practice if needed)
4. KB Plank Rows (Heavy): 1 x 12, 1 x 10, 1 x 8, 1 x 6

Member Holiday Appreciation Price Reduction

Member Holiday Appreciation Price Reduction
To show our appreciation for your loyalty and support
we're dropping all membership rates beginning Oct. 1st, 2010.

New low price of only $95.00/mo.
for CrossFit & Women's Only Boot Camp


Share more savings with your family and friends.
Act now! Offer ends 10-31-2010

All New Price Schedule:


Unlimited CrossFit or Women's Only Boot Camp Membership

$95/month with EFT Draft or $120.00/mo. cash or check payment

This entitles you to unlimited CrossFit Classes.

A CFTB Coach will be present to coach you through the Workout of the Day.

Both CF & WOBC only $120.00/mo. with EFT Draft or $140.00/mo cash or check payment

Sat. 8:00am Co-Ed Boot Camp included with membership!



Couples CrossFit or Women's Only Boot Camp Membership

$160/month with EFT Draft or $180.00/mo. cash or check payment for unlimited couples

This entitles you and your spouse to unlimited CrossFit Classes.

A CFTB Coach will be present to coach you through the Workout of the Day.

Female spouse can combine CF & WOBC for only $35.00/mo. with EFT Draft
or $50.00/mo cash or check payment

Sat. 8:00am Co-Ed Boot Camp included with membership!



**Service/Municipal Members CrossFit or Women's Only Boot Camp Membership**

$55/month with EFT Draft or $75.00/mo. cash or check payment- (Single Unlimited);

$100/month with EFT Draft or $130.00/mo. cash or check payment- (Couples Unlimited);

Sat. 8:00am Co-Ed Boot Camp included with membership!

For Active Fire, Police, Military, EMT will receive discounted rate with valid and CURRENT ID.

Contact any of our CrossFit Instructors for details.

Add on Co-Ed Boot Camp for $35.00/mo. (Singles)


Add on Co-Ed Boot Camp for $60.00/mo. (Couples)



CrossFit Co-Ed Boot Camp Only Membership:

$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
(4-Sat. Boot Camps each month)

$15.00 Single Visit

1st Boot Camp is FREE for Non-Members!!



New Classes Coming Soon!!

Yoga

CF/WOBC Members $5.00/class or $35.00/mo.

Non Members $10.00/class



Gymnastics

CF/WOBC Members $35.00/mo.

Non Members $90.00/mo.




Personal Training

For those who desire to be challenged on an individual level.

$60.00/hr.

8 sessions per month= $440.00 (2-sessions/week)

12 sessions per month= $600.00 (3-sessions/week)

25 sessions per month= $1125.00 (5-sessions/week)

All sessions must be completed within 30 days of purchase.


All sessions and packages are pre-paid in advance.

Prices subject to change!

Tues. 9-14-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2

Lateral Shuffles x 2



WOD:

KB Carry Left Hand to 41 & Back

Run short lap

KB Carry Right Hand to 41 & Back

Run Around Bldgs.

Over Head Plate Carry to 41 & Back (Men 45, Women 25)

Complete 1 mile


RidgeWOD: Strength Training Week 2 of 4
Use 80% of 1RM


BENCH PRESS w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set


Auxiliary Work: 90 seconds rest between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. Practice Muscle Ups
5. Practice Handstand Push Ups or Handstand Holds

Mon. 9-13-2010 WOD

Warm up:


Shoulder Strecthes

Dead lifts

Front squats

Thrusters



Core Lift: Back Squat

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%


WOD:

Beginners: 5 Rounds

KB Swings x 20

TGU’s x 2 each side

Advanced: 5 Rounds

KB Snatches x 10

TGU’s x 2 each side


RidgeWOD: Strength Training Week 2 of 4
THIS WEEK: 80% of 1RM

BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round


Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Barbell Box Step Ups: 3 x 10x each leg
2. Barbell Lateral Lunges: 3 x 10x each leg
3. Turkish Get Ups 3 x 5x each side
4. KB Swings (American): 1 x 15x, 1 x 12x, 1 x 10x, 1 x 8x

Team D'Angelo's 62 mile Metric Century Ride

Awesome 62 mile Metric Century ride today! Dino, Phil, Brendon, Colby and I took off around 6am and made it back around 10:15am. We took a few short rest stops along the way for food and water but held a pretty decent pace during the ride.

Click the link to check out the ride below.

Ride Stats:
62 miles
3 hrs. 33 min.
Average Speed: 17 mph
Max Speed: 24 mph

Calories:
Phil= 6, 286
Jeremy=3,200
Colby=3,200
Brendon=3,200
Dino=3,200

D'Angelo's Metric Century Ride

Sat. 9-11-2010 Boot Camp "Remember"

Warm Up:
High Knees
Lateral Shuffles
Butt Kicks
Ice Skaters
Lateral Plank Walks
Sit Ups


Boot Camp:
Beginners= 1 Round
Advanced= 2 Rounds
Partner work - 20 reps each

Push Ups + Wall Squat

Sprint to fence together

WBS + Wall Squat

Sprint to fence together

Tire Flips + Wall Squat

Sprint to fence together

Lunges + Wall Squat

Sprint to fence together

Sled Rope Pull

1- Lap Around Bldgs.

Fri. 9-10-2010 WOD

Warm up:
Shoulder Stretches
DL
Front squat
Thrusters

Core Lift: Conv. Deadlift 1 RM Test

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

Find 1 RM in 3 Attempts


WOD:

4 Rounds (practice)

10 Pull Ups

10 GHD Hypers

Thrs. 9-9-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2

Lateral Shuffles x 2



WOD: Team Row

50, 100, 150, 200, 250, 300, 350, 400, 500, 550, 600 m.

10- Rotational MB Slams (each side)

10- Mountain Climbers each round


RidgeWOD: Reminder, four week strength program with metcons and other wild ragers on Thursdays and Saturdays.

*** Use 70% of 1RM ***
Row: 1 Minute Ladder: 1 min on, 50 sec off, 50 sec on, 40 sec off, 40 sec on, 30 sec off, 30 sec on, 20 sec off, 20 sec on, 10 sec off, 20 sec on, 10 sec off, 30 sec on, 20 sec off...back to 1 minute
*** Rest 5 Minutes ***
Annie: for time...
50x - 40x - 30x - 20x - 10x
Double Unnders
GHD Sit Ups

Auxiliary Work:
1. Barbell Hang Cleans: 1 x 12, 1 x 10, 1 x 8
2. Barbell Hang High Pulls: 1 x 12, 1 x 10, 1 x 8

Beat the Bulge Challenge

"Beat the Bulge Challenge"


The holiday season is soon upon us.
Don't let the holidays ruin all your hard work.
Stay focused this holiday season by participating in the
"Beat the Bulge Challenge"

Starting Nov. 1st, 2010 - Dec. 31st, 2010 you will track your calorie output with a CrossFit heart rate monitor. Monitors will be worn everyday and record total calories burned each day.


You will be required to take a picture of the heart rate monitor and total calories burned each day.

Post the picture and your name on the blog page under the comments section of each days blog post.

***Calories must be posted by 8pm each day***


Your coaches will record your daily, weekly and monthly totals.
The person that burns the most total calories by Dec. 31st, 2010 will win FREE CrossFit or Women's Only Boot Camp training for January and February of 2011.

Registration is $60.00/person (Includes Heart Rate Monitor / Calorie Counter)

Registration Begins: 9-10-2010


Registration Ends: 10-15-2010


Competition Starts: 11-1-2010


Competition Ends: 12-31-2010


For more information contact Jeremy Barnett at 239-851-3940 or (CrossFitTB@yahoo.com)


Time to beat the bulge,
Jeremy Barnett

Wed 9-8-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Front squats

Thrusters



Core Lift: Bench Press

15x50%, 12x60%, 10x65%, 8x70%,

WOD: 4- Rounds Timed

20- Ring Dips or bench dips

20- BB SDLHP (Men 65-95, Women 45-65)

20- BB Push Press (Men 65-95, Women 45-65)



4 Rounds:

DB Iron Cross x 20 sec. (Men 10-20, Women 5-10)


RidgeWOD: Reminder, four week strength program with metcons and other pain cave expeditions on Thursdays and Saturdays.

*** Use 70% of 1RM ***
DEADLIFT: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work: 90 seconds rest between sets
1. Sumo Deadlift High Pulls w/ Bands (speed work): 2 x 10x, 3 x 5x, 3 x 3x
2. Strict (Dead Hang) Pull Ups (weighted vest): 5 x 10x
3. KB Plank Rows (heavy): 1 x 12x, 1 x 10x, 1 x 8x, 1 x 6x (EACH arm)
4. Wrist Roller - Grip Strength: 3 x 1x

Barbells for Boobs

Tues. 9-7-2010 WOD

10 Min. Tests (Record Times for exercise)


1-Mile Run in under 10 min.

Rest 5 min.

2000 m. Row in under 10 min.

Rest 5 min.

100 Burpees in under 10 min.

Rest 5 min.


RidgeWOD: Reminder, four week strength program with metcons and other crazy things on Thursdays and Saturdays.
*** Use 70% of 1RM ***
BENCH PRESS w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set

Auxiliary Work: 90 seconds res between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. Practice Muscle Ups

Mon. 9-6-2010 Labor Day

 No Scheduled CrossFit classes today. Open Gym Only!

Warm up:

Shoulder dislocaters

Dead lifts

Front squats

Thrusters



WOD: Angie Timed

100 each

Push Ups

Pull Ups

Sit Ups

Squats


RidgeWOD: For all followers, you are awesome, and the week before last I tweeked my back just a bit on a deadlift WOD from Crossfit Pori, so I worked with Jeremy to create a "recovery week." After what turned out to be a relatively tough week with a load of pull ups, toes to bar, push ups, and a full "Cindy" my back feels better and I am going to start a STRENGTH program for four weeks that Jeremy designed; he's the man!

THIS WEEK: 70% of 1RM
BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round

Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Barbell Box Step Ups: 3 x 10x each leg
2. KB Overhead Lunges: 3 x 12x each leg
3. KB Swings (American): 1 x 15x, 1 x 12x, 1 x 10x, 1 x 8x

Sat. 9-4-2010 Boot Camp

(Work in teams of two. One partner works while the other rests.)

(Men 45 lbs., Women 25lbs.)

Each team must complete 2 Rounds!


Plate OH Carry 30’ + 10 Push Ups on top of plate,

Plate OH Carry back and pass off to partner to begin


Plate OH Carry 60’ + 15 Squats holding plate,


Plate OH Carry back and pass off to partner to begin


Plate OH Carry 90’ + 20 Plate High Pulls,

Plate OH Carry back and pass off to partner to begin


Plate OH Carry 120’ + 25 Burpees hands on plate,


Plate OH Carry back and pass off to partner to begin


Partners run together.

One partner Plate Carries to 41 and the other partner Plate Carries back to the start.

Fri. 9-3-2010 WOD

Big D- Darian Barnett
16 years old
550 lb. Yoke Carry
Body Weight 165 lbs.

Warm up:
Shoulder Stretches

Sumo Dead lifts

Front squats

Thrusters


Core Lift: Sumo Deadlift 1 RM Test

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

(Find 1 RM in 3 Attempts)


WOD: EMOM Burpees for 10 minutes

Start with 5 burpees the first minute then rest. On the start of the second minute do 6 burpees, on the third minute do 7 burpees, on the fourth minute do 8 burpees.

Keep repeating this pattern by adding one burpee to each minute. If you can not complete all required burpees in the minute you are finished.

Count the number of burpees completed and this is your score.

RidgeWOD:
Overhead Squats: 5 x 50%, 5 x 60%, 5 x 65%, 5 x 70%, 3 x 75%, 3 x 80%, 3 x 3 x 85%

* REST AS NEEDED *

15 Minute AMRAP:
10x 95# Push Press
8x 50# KB Swings
6x 24in. Box Jumps

* Rest One Minute then... *
ROW 1600 Meters

* Rest One Minute then... *
Repeat 15 Minute AMRAP:
10x 95# Push Press
8x 50# KB Swings
6x 24in. Box Jumps

Total Rounds Added Together From Each AMRAP is Your Total Score.

Thrs. 9-2-2010 WOD

Beth front squats a new PR: 120lbs.

Amy front squats a new PR: 155lbs.


Warm Up:


Shoulder stretches

Figure fours 4 times

Lateral shuffles 4 times (L & R)

Back pedal 4 times

Hip leg calf stretches


WOD: (50 sec. work, 10 sec. rest)

Complete 6 rounds each exercise before moving to the next


Lateral Hops over Band

Hip Bridges on SB

Jump Rope

KTE’s

Jumping Jack Squats

Inch Worms

RidgeWOD: Twenty Minute AMRAP
* Row 1600 Meters (only do this once at beginning of time)* Then...
AMRAP:
8x 185# Deadlift
25x Double Unders

Auxiliary Work:
GHD Sit Ups
Hollow Rocks
Hyperextensions