Fort Myers CrossFit TB Boot Camp Sat. 1-1-2011

CLOSED!

Fort Myers CrossFitTB- Fri. 12-31-2010 HAPPY NEW YEAR WOD

HAPPY NEW YEAR!



Warm Up:

4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches


WOD:

Complete 4 Rounds each group

Work with a partner for each group of exercises


Group #1:

Mountain Climbers x 50 each leg

Sit Ups x 50



Group #2:

GHD Hypers x 15

Burpees x 25



Group #3:

Bear Crawl to end of room & back x 2

Squat Jumps x 30

Jack: 400 lb. Yoke Carry

Jack: 400 lb. Yoke Carry

 

DOUBLE ROPE MUSCLE UPS

DARIAN: DOUBLE ROPE MUSCLE UPS

Fort Myers CrossFitTB- Thrs. 12-30-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Lift: Deadlift 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)


WOD:

Complete 21, 19, 17, 15


SDLHP (Men 95, Women 45-65)

Yoke Push down & back x 1 each round

Pull Ups

Fort Myers CrossFit TB- Wed. 12-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Lift: Push Press 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)



WOD:

Floor Press x 5 x 5 HEAVY!

KB Snatches 5 x 5 each arm HEAVY!



Complete 3 Rounds

Weighted Dips x 10

WBS x 25

Fort Myers CrossFitTB- Tues. 12-28-2010 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:


Complete 4 Rounds each group

Group #1:

MB Rotational Slams x 20 each side

Row 200 m.



Group #2:

Run 400 m.

20 KTE’s



Group #3:

Jump Rope x 100

KB Swings x 30

Custom CrossFit Bikes

Custom CrossFit Bikes


For any  CrossFitters out there interested in getting into road biking or triathlons this is your chance to have your very own custom bike.

Phil Roberts will work with you to customize a bike to fit your specific needs and budget.
Call Phil today to find out how easy it is to get your very own custom bike.

Phil Roberts: 239-896-4174



Current Custom bike build for Kristina Merza

Bike frame:

Completed Bike:

Coach Jeremy's Custom Bikes:

Alex's Custom Bike:

Dino's Custom Bike:

Phil's Personal Custom Bikes:

Fort Myers CrossFitTB- Mon. 12-27-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Lift: Front Squat 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)


WOD: Complete 4 Rounds

Box Jumps x 10

Run to 41 & Back

KB MMA Rows HEAVY x 5 each arm

OH Lunges x 10 each leg

Fort Myers CrossFitTB- Fri. 12-24-2010 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:

Complete 6 Rounds


Hurdles x 2 each drill

Sprint to 41

Ladder Drills x 2 each drill

50 Jump Ropes

Box Jumps x 5

10 Burpee Pull Ups or 20 Burpees


RidgeWOD:
TABATA: 8 Rounds 20 seconds on, 10 seconds off
Squats
Leg Raises
Jump Squats
Leg Lifts (hold 6 inches off the ground)
Squats
Trunk Rotations
Jump Squats
Plank Holds

Fort Myers CrossFitTB- Thrs. 12-23-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Deadlift 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)

WOD:

Practice Clean N Jerk 6 sets x 3 reps rest 2-3 min. between sets

Yoke Carry or Farmers Carry 6 sets


RidgeWOD: Hill Runs
* Find the steepest hill you can *
WOD: 4 Rounds as Quickly as Possible
1x Hill Sprint
25x Burpes (at the top)
* walk back down *

Fort Myers CrossFitTb- Wed. 12-22-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Bench Press 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)


WOD:

Complete 4 rounds- Rest 1 min. between rounds


(Start with 65% of 1rm Push Press then increase weight each round)

BB Push Press 10, 8, 6, 4

BB Hang High Pulls 10, 8, 6, 4



Complete 3 Rounds- Rest 1-2 min. between rounds

Dips x 5 weighted

DB or KB Plank Rows x 10 each arm (Heavy)

MB Push Ups x 15

Ring Rows x 20


RidgeWOD:
4 Rounds (Not For Time)
12x Hand Release Push Ups
12x Toes to Bar

WOD: 5 Rounds for time...
Row 500 Meters
7x 135# Thrusters

Fort Myers CrossFitTB- Tues. 12-21-2010 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:
Complete 5 Rounds

5 Sit Ups then Sprint to end of room then complete 5 Burpees



Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)

Row (As many calories as possible each 20 sec.)

Jump Rope

Bear Crawl

Mountain Climbers


RidgeWOD:
Skill:
3 x 5 Good Mornings
3 x 5 Double KB Swing

WOD: 12 Rounds for time...
17x 50# KB Swings (eye level swings)
1x Rope Climb
9x 205# Deadlifts
8x 24 in. Box Jumps
4x Burpees
Finish with...
26 Calorie Row

Fort Myers CrossFitTB- Mon. 12-20-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Back Squat 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)


WOD: Complete 5 Rounds

Box Step Ups Weighted x 10 each leg

Pull Ups x 10

Wall Ball Shots x 10


RidgeWOD: for time...
MURPH
Run 1 Mile
100x Pull Ups
200x Push Ups
300x Squats
Run 1 Mile
* with a 20# vest *

Fort Myers CrossFit TB Boot Camp Sat. 12-18-2010

Teams of 4/6 complete the following for time….


1 Mile Run

200 Burpees

3000 m. Row (Switch team members every 100 m.)

400 Wall Balls

500 Tire Flips

600 Sit Ups

*all exercises to be completed before moving on to the next one!

Why don’t you look like a fitness model?

Why don’t you look 

like a fitness model?

December 26th, 2008  |  Published in Inspiration, Reality check  |  50 Comments

Click the title above to read full article

Fort Myers CrossFitTB- Fri. 12-17-2010 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:


Complete 6 Rounds

Sprint to 41 then back pedal back to bldg.

Row 500 m.

Burpee Broad Jumps down room


RidgeWOD:
WOD: Complete all of the following in any order you choose for time...
BUY IN: Row 2500 Meters
THEN:
100x Barbell Zurcher Squats
100x 35# Plank Rows (Total)
100x 20# Ball Slams
100x 24in. Box Jumps

Fort Myers CrossFitTB- Thrs. 12-16-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



WOD:


Complete 6 Rounds

Conv. Deadlift 70% of 1RM x 10

KB Clean N Jerk x 5 each arm HEAVY



Complete 6 Rounds

Yoke Push

DB or KB Single Arm Carry to 41 & Back (Carry in right hand to 41, carry in left hand back to bldg.)

10 Weighted HEAVY Lunges each Leg


RidgeWOD:
WOD:
3 Stations
3 Minute AMRAP
1 Minute REST Between Rounds

10x Up and Overs (Dynamx Ball Over the Pull Up Structure)
7x Hand Release Push Ups

10x 135# Deadlift
7x GHD Sit Ups

10x 70# KB Swings
7x 36in. Box Jumps

Fort Myers CrossFitTb- Wed. 12-15-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



WOD:

Complete 6 Rounds

Bench Press 70% of 1 RM x 10

KB Plank Rows x 10 each arm



Complete 6 Rounds

Single Arm DB or KB Push Press x 5 each arm HEAVY

Single Arm DB or KB SDLHP x 5 each arm HEAVY



RidgeWOD:
Strength:
3 x 3 Overhead Squat (9 minute cap)
3 x 3 Front Squat (9 minute cap)
3 x 3 Back Squat (9 minute cap)

***Rest 9 Minutes***

Pistols and Chest to Bar Pull Ups fot time...
10x Pistols Each Leg > 10x Pull Ups
9x Pistols Eeach Leg > 9x Chin Ups
8x Pistols Each Leg > 9x Pull Ups
7x Pistols Each Leg > 7x Chin Ups
6x Pistols Each Leg > 6x Pull Ups
5x Pistols Each Leg > 5x Chin Ups
* Continue this pattern until 1x and 1x *

I'm in the Army now!

I would like to congratulate one of my old high school buddies for making it into the Army. Mark Bunton was sworn in this past Saturday 12-11-2010 into the Army. I wish him the best of luck with this new venture. I know he will serve our country well.

Here is a testimonial from Mark:


Jeremy,
Just wanted to let you know that I DID in fact join the ARMY. I swore in on Saturday. Will be training for Health Care Specialist (EMT). I appreciate the excercise schedule you sent over. I started out pretty heavy. Could definitely feel the effort. This past week I had to take it easy. Didn't want to go into the physical feeling sore. Needless to say, after an all day physical test, I passed. Took the oath and will ship out to Basic Training on May 9th to Ft Jackson in S. Carolina. I am going to start back at my program. Will be training on Thursdays with my recruiter. he will be running me through some of their official excercises and prepping me to pass the endurance and physical tests I will have to take when I get to basic training. I do plan to document my progress with photos and notes on what I am doing in regards to excercise and eating. The eaiting part will be tough. My mother loves to cook and eat so I will do my best to keep my eating under control and avoid fatty and processed foods. I am pretty excited about it and look forward to being in shape for the first time in my life. I have my work cut out for me but will keep you updated from time to time. My focus will be my abdomen and chest. Core strength. mainly going to focus on sit ups, push-ups and long slow runs. I have to be able to run a mile in 8 minutes 17 seconds. I am pretty sure I can handle that now so I want to knock as much time off that as possible. Again, thanks for your input. I wish you and your Family a Merry Christmas. See you soon.


Mark S. Bunton

Graphic Designer &
Digital Artist

Fort Myers CrossFitTB- Tues. 12-14-2010 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD:
Complete 5 Rounds

20 Mountain Climbers each leg + 1 sprint to end of room

Lateral Hops across Jump Rope 50 reps (25 each side)



Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)

KTE’s

GHD Sit Ups with slosh pipe

Burpees

KB Windmills

MB Rotational Slams


RidgeWOD:
Strength: Bench Press with Bands: 1 x 10, 1 x 5, 3 x 3

SuperSet: 5 x 5
HEAVY KB Floor Press (Each Arm)
HEAVY Weighted Dips

WOD: 15 Minute AMRAP
5x Burpees
2x 15ft. Rope Climbs

Fort Myers CrossFitTB- Mon. 12-13-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


WOD: Team Work

Row 1000m. (200 m. per team member until team reaches 1000 m.)

100 Push Ups (10 push ups per team member until team reaches 100 push ups)

800 m. BB Carry ( two team members carry for 20 steps then switch to next team members. Keep switching every 20 steps until the team completes 800 m.)

100 Pull Ups (10 pull ups per team member until team reaches 100 pull ups)

100 BB Thrusters (10 thrusters per team member until team reaches 100 thrusters)


RidgeWOD:
Strength: NOT a SuperSet - Complete Each Individually
HEAVY Thruster: 5 x 3
HEAVY SDLHP: 5 x 3

WOD: 5 Rounds for time...
15x 75# Thrusters
15x 75# SDLHP

Collect 3 Minutes of Hollow Rock
Collect 3 Minutes of L-Sits

PR Successes

We had a great turnout for PR Friend Day today. We had a total of eight lifters test for their new PR maxes on the Back Squat, Front Squat, Bench Press, Deadlift, Push Press & Push Jerk. Lots of big numbers and new PR's made today. Thank you to all the lifters for coming and to their friends and family for joining us and giving their support.

Below is a list of each lifters new PR's.

Front Squat:
Darian 295 lbs.
Jeremy 245 lbs.
Ridgeo 250 lbs.

Back Squat:
Darian 475 lbs.
Jean 475 lbs.
Adam 185 lbs.
Arielle 140 lbs.
Teresa 105 lbs.
Jared 405 lbs.
Eric 195 lbs.
Kristi 145 lbs.

Bench Press:
Darian 285 lbs.
Jean 350 lbs.
Jeremy 295 lbs.
Adam 215 lbs.
Arielle 105 lbs.
Teresa 85 lbs.
Jared 265 lbs.
Eric 165 lbs.

Deadlift:
Darian 525 lbs.
Jean 480 lbs.
Jeremy 295 lbs.
Arielle 190 lbs.
Jared 375 lbs.
Eric 265 lbs.

Push Press:
Jeremy 225 lbs.
Arielle 95 lbs.
Teresa 90 lbs.
Jean 275 lbs.

Push Jerk:
Darian 300 lbs.
Jared 215 lbs.
Eric 135 lbs.

Ridgeo- Front Squat 250 lbs.

Jeremy- Front Squat 245 lbs.

Darian- Front Squat 295 lbs.

Darian- Back Squat 475 lbs.

Jean- Back Squat 475 lbs.

Adam- Back Squat 185 lbs.

Arielle- Back Squat 140 lbs.

Teresa- Back Squat 105 lbs.

Jared- Back Squat 405 lbs.

Eric- Back Squat 195 lbs.

Kristi- Back Squat 145 lbs.

Darian- Bench Press 285 lbs.

Jean- Bench Press 350 lbs.

Jeremy- Bench Press 295 lbs.

Adam- Bench Press 215 lbs.

Arielle- Bench Press 105 lbs.

Teresa- Bench Press 85 lbs.

Jared- Bench Press 265 lbs.

Eric- Bench Press 165 lbs.

Darian- Deadlift 525 lbs.

Jean- Deadlift 480 lbs.

Jeremy- Deadlift 295 lbs.

Arielle- Deadlift 190 lbs.

Jared- Deadlift 375 lbs.

Eric- Deadlift 265 lbs.

Jeremy- Push Press 225 lbs.

Arielle- Push Press 95 lbs.

Teresa- Push Press 90 lbs.

Jean- Push Press (tried 300 failed)
Completed 275 lbs.

Darian- Push Jerk 300 lbs.

Jared- Push Jerk 215 lbs.

Eric- Push Jerk 135 lbs.

PR Friend Day Event

PR Friend Day
(No Co-Ed Boot Camp Scheduled Today!)
 

This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).

Test Date:
Sat. 12-11-2010
8am - 2pm

Do one or try them all. You've been training hard so this is your time to put your hard work to the test.

BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!

Bring all your friends and show them what we do!

For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010

TESTING is FREE!!!!


We'll have FREE drinks provided by Title Sports Drink.

















Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.

You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.

If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.


Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.

(Each person will be given 3 attempts per lift for a new PR)

Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)

Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)

Fort Myers CrossFitTB- Fri. 12-10-2010 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: 5 K Race Day

TIMED!

Be sure to record your time for future reference!


RidgeWOD:
WOD: for time...
Walking Lunges: 20.18.16.14.12.10.8.6.4.2 (each leg)
Knees to Elbow: 10.8.6.4.2.2.4.6.8.10
15x Double Unders Between Each Round

Fort Myers CrossFitTB- Thrs. 12-9-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


WOD:

TGU’s x 5 each arm (Heavy)

Dips x 30 (Weighted)

TGU’s x 5 each arm (Heavy)

Push Ups on rings or MB’s x 30

TGU’s x 5 each arm (Heavy)

DB Plank Rows x 15 each arm (Heavy)

TGU’s x 5 each arm (Heavy)


RidgeWOD:
Skill: Practice Snatch and Snatch Balance

WOD:
30x 50# KB Swings
10x Lateral Jumps over Hurdle
25x 50# KB Swings
15x Lateral Jumps over Hurdle
20x 50# KB Swings
20x Lateral Jumps over Hurdle
15x 50# KB Swings
25x Lateral Jumps over Hurdle
10x 50# KB Swings
30x Lateral Jumps over Hurdle
Finish: 25 Toes to Bar

PR Friend Day Event

PR Friend Day
 

This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).

Test Date:
Sat. 12-11-2010
8am - 2pm

Do one or try them all. You've been training hard so this is your time to put your hard work to the test.

BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!

Bring all your friends and show them what we do!

For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010

TESTING is FREE!!!!


We'll have FREE drinks provided by Title Sports Drink.

















Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.

You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.

If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.


Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.

(Each person will be given 3 attempts per lift for a new PR)

Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)

Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)