Fort Myers CrossFit TB Sat Boot Camp 12/31/2011:

No Classes! Gym Closed!

Happy New Year!!!!

Fort Myers CrossFit TB Fri 12/29/2011 WOD:

WOD:

1 Mile BB Carry + 10 Squats w/BB every 100 steps (Men 65, Women 45)



Then Complete:

DB Clean N Jerk practice 4 x 5 each arm (Increase weight each set)

Fort Myers CrossFit TB Thrs 12/29/2011 WOD:

WOD:

TGU’s 3 each side x 3 rounds


Then Complete:

Row 100, 200, 300, 400,

GHD Hypers 10, 15, 20, 25,

Jump Rope 100, 200, 300, 400,

New Toys Are In!

New Toys Are In!

I'd like to give a special thank you to Julie Racicot-Taylor for purchasing our new competition kettlebells. We now have 2 each of 20 kg. & 24 kg kettlebells. Perfect timing for tomorrows Turkish Get Ups.

Get ready for some KB fun!

Thanks Julie

Fort Myers CrossFit TB Wed 12/28/2011 WOD:

WOD: ANGIE- Timed

100 Pull Ups

100 Push Ups

100 Squats

100 Sit Ups

Fort Myers CrossFit TB Tues 12/27/2011 WOD:

WOD:

400 m. Run x 2 rest 2 minutes

200 m. Sprint x 2 rest 2 minutes



6 Rounds

20 Yrd Sprint + ladder Drills

Fort Myers CrossFit TB Mon 12/26/2011 WOD:

No Classes! Gym Closed!

Fort Myers CrossFit TB Sat Boot Camp 12/24/2011 WOD:

No Classes! Gym Closed!

Happy Holiday!

HAPPY HOLIDAY!

CFTB would like to thank all of it's members for their continued love, encouragement and support.
We look forward to having each of you as a part of our CFTB family in 2012.

CFTB wishes each of it's members a happy and safe holiday season.

Happy Holiday from your coaches,

Jeremy Barnett
Cordula Burnsed
Phil Roberts
Darian Barnett
Jeremy Ridgeo
Adrian Secrest



Fort Myers CrossFit TB Fri 12/23/2011 WOD:

WOD:

1 Mile Run Timed!


Then Complete:

4 Rounds Timed!

200 m. Row

800 m. Run

Fort Myers CrossFit TB Thrs 12/22/2011 WOD:

Strength: Deadlift 85%

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)


WOD: AMRAP in 15 min.

5 x Sumo Deadlift High Pull

5 x KB Swings HEAVY!

Fort Myers CrossFit TB Wed 12/21/2011 WOD:

Strength: Bench Press 85%

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)


WOD: AMRAP in 15 min.

5 Push Ups

5 Pull Ups

5 Burpees

Fort Myers CrossFit TB Tues 12/20/2011 WOD:

WOD:

20-30 sec. holds x 5, L-Sits (Rings or Parraletes)

Planks w/one leg elevated 30-60 sec. each leg x 4 each side

GHD Sit Ups w/Slosh Pipe x 10 x 5

MB Trunk Rotations x 20 each side x 5 rounds

Mountain Climbers 50 each leg x 5 rounds (rest 1 min. between rounds)

Fort Myers CrossFit TB Mon 12/19/2011 WOD:

Strength: Back Squat 85%

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)


WOD: AMRAP in 15 min.

10 Lunges each leg

Run to 41 & back

10 Squat Jumps

Sat. Military Obstacle Course Fun!

I'd like to thank Gen & Brandy Bartolone from Naples for inviting me to their Military Obstacle Course today. Two of our CF members Dan Banks and Allyson Fertelmes went as well for some military style Boot Camp fun.

They started with some basic warm ups:
Jumping jacks, squat jumps and push up walks

Then it was time for three rounds of the Military O Course. They started with a sprint to the trails then through the woods to the obsticales which consisted of a climbing wall, A frame climbs, balance posts, over/under logs and hill runs.Then off to the 20' Rope Climb, Log Press, Sledge Hammer Swings and Brick Carry Suicides.

The finisher for the day was 1.5 mile run for the cool down. Once back from the run everyone cooled off in the pool and enjoyed cold beers to relax. What the hell, they worked for it! lol

Thanks for the the invite guys. I had a great time!

Jeremy

Check out some of the photos from todays events:

1.5 Mile Cool Down Run

8' Climbing Wall

A Wall Climb

Balance Tables

Brick Carry Suicides

Log Press

Overs

Push Ups Walks

Rope Climb Race

Sledge Hammer Swings

Sprints

Trail Run

Unders

Get Ripped & Improve Performance

CrossFit Works!

Darian Barnett: 180 lbs.

Darian Barnett:
16-17 yr. old Class
APF Deadlift Record 551 lbs.


CrossFit isn't a boring body building program.
CrossFit can get you lean and ripped while also improving strength, coordination, balance, agility, speed, endurance, power and flexibility.

If you're ready for a change and want to see results like this then you need to try CrossFit Today!


Come train with Certified Coach Darian Barnett and let him teach you how to get the same results he has achieved.

Here's a few of Darian's numbers to prove that you can get lean and ripped while also improving performance with CrossFit training.

Darian Barnett:
Body Weight: 180 lbs.
Squat: 512 lbs.
Deadlift: 551 lbs.
Bench Press: 350 lbs.
Strict Press: 225 lbs.
Push Jerk: 315 lbs.
Overhead Squat: 340 lbs.
Clean N Jerk: 260 lbs.
Snatch: 225 lbs.
400 m. Sprint: 60 sec.
Weighted Muscle Ups: 25 lbs.

Fort Myers CrossFit TB Sat Boot Camp 12/17/2011:

BOOT CAMP

Two to Three Team Challenge

Each team draws six random exercises out of a hat. Teams have 45 min. to finish all 6 exercises. 1st team finished WINS!

Team Rope Carry to 41 & back between each exercise

Squats x 500

Squat Jumps x 500

Push Ups x 500

Burpees x 500

Lunges x 500

Team tire flip to speed bump and back

Sprint relay to speed bump 4 times each team member

Lateral Hops x 500

Mountain Climbers (total reps) x 5000

Water Bucket Relay speed bump 2 x each team member


Guys= 29:16
Team Tire Flip
Water Bucket Carry
500 Squat Jumps
500 Push Ups
500 Lateral Hops
500 Squats

Girls=34:24
500 Lateral Hops
500 Squat Jumps
Tire Flips
Water Bucket Carry
500 Squats
Sprint Relay

Fort Myers CrossFit TB Fri 12/16/2011 WOD:

Recovery WOD:

3 Rounds of each with light to medium weight – NFT!

15 x GHD or weighted Sit Ups

15 x GHD or weighted Hip Ext.

15 x KB Swings

15 x MB or Ring Push Ups

15 x Strict Pull Ups or Ring Rows

Fort Myers CrossFit TB Thrs 12/15/2011 WOD:

Skill: 1 mile Run Timed!


WOD 1 : 100 x Toes to Bar

25 DU’s every drop (75 Singles)


WOD 2: 100 x alt. Plank Row

25 DU’s every pause (75 Singles)

Fort Myers CrossFit TB Wed 12/14/2011 WOD:

WOD: For Time!

21 x Thruster (95/65)

Run 400m

18 x Thruster

Run 400m

15 x Thruster

Run 400m

12 x Thruster

Run 400m

9 x Thruster

Run 400m

6 x Thruster

Run 400m

3 x Thruster

Run 400m

Fort Myers CrossFit TB Tues 12/13/2011 WOD:

WOD:  40 min Team – AMRow


Row 250m

10 x Deadlift (M155/135) (W135/95)

15 x Box Jumps

20 x Mountain Climbers (each side)

15 x KTE’s

10 x KB High Pull

Fort Myers CrossFit TB Mon 12/12/2011 WOD:

Skill: Weighted Push Ups 5 x 5

WOD: “Angry Cindy”

20 min AMRAP

5 x Pull Ups (adv. Burpee Pull Up)

10 x HR Push Ups

15 x Jump Squats

Fort Myers CrossFit TB Sat Boot Camp 12/10/2011

WOD:

3 rounds of

15 KB Swings

15 Pull Ups

when complete, run 400M


immediately followed by


3 rounds of

15 Wall Balls

15 Push Ups

when complete, run 400M


immediately followed by


3 rounds of

15 DB Thrusters

15 Box Jumps

when complete, run 400M

Fort Myers CrossFit TB Fri 12/9/2011 WOD:

Strength: Bench Press

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 2 x 95%)

WOD: NFT
100 x Bench Press (choose your weight: 135, 115, 95, 65, 45 and finish wod with it!)

Every rack of the bar complete:
25 x Sit Ups
25 x DU’s

Fort Myers CrossFit TB Thrs 12/8/2011 WOD:

Strength: Deadlift

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 2 x 95%)


WOD: for time!!

400m Run

21 x 15 x 9 x

Burpees


Pull Ups

400m Run

Fort Myers CrossFit TB Wed 12/7/2011 WOD:

WOD: 3 min of FUN!! ;-)

1. 3 min max Reps: Cal. Row

2. 3 min max Reps: MB Rotational Slams

3. 3 min for: Plate carry to 41 and back

4. 3 min max Reps: KB/DB Plank Row

5. 3 min max Reps: WBS's

6. 3 min for: OH plate carry to 41 and back

Rest 1 min between exercises!


Practice Gymnastics! Handstands, HSPU’s, HS Walks, Muscle Ups

Fort Myers CrossFit TB Tues 12/6/2011 WOD:

Strength: warm up to Strict Press 95 %


Press Complex – 3 Rounds
1. Push Jerk x 1
2. Push Press x 1
3. Strict Press x 1

WOD: 10 min AMReps – Ladder (BB or DB’s)

3 x Power Clean
3 x Front Squat
3 x Push Press

6 x Power Clean
6 x Front Squat
6 x Push Press

9 x Power Clean
9 x Front Squat
9 x Push Press

12 x Power Clean
12 x Front Squat
12 x Push Press….

CrossFit Bike Night 12-10-2011

CrossFit Bikers It's Time to Ride Out!

3, 2, 1 GO!!!

We will be meeting at Zuleta's Indoor Batting Cages at 6:00pm.
Kickstands up and time to ride at 6:30pm.
All Bikes Welcome!

For all you four wheeled CrossFit drivers out there you're welcome too!

Follow us to Cape Bike Night!

Zuleta's Indoor Batting Cages &
CrossFit Thoroughbreds
11495 S. Cleveland Ave.
Ft. Myers, Fl. 33907
239-851-3940
www.crossfittb.com
crossfittb@yahoo.com

We'll be riding to:

Cape Bike Night
Saturday, December 10, 2011- 5:00-10:00 p.m.
47th Terrace between Coronado and Vincennes

The City of Cape Coral Parks and Recreation is proud to bring you Cape Bike Night!

Motorcycle enthusiasts can get together and listen to live bands, eat great food, and just have fun at this great event!

For more information call 239-573-3125.

Fort Myers CrossFit TB Mon 12/5/2011 WOD:

Strength: Back Squat

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 2 x 95%)

WOD: 15x 11x 7x

SDLHP (95/65)

Lat. Shuffle left of bar to right and back = 1 rep

Fort Myers CrossFit TB Sat Boot Camp 12/3/2011

WOD:

Every minute on the minute complete 3 Burpees!:-)

30 Thrusters – 95#/65#

30 Toes to bar

30 Push ups

30 Goblet Squats

30 Hypers

30 Weighted sit ups


Finish with an 800m Run (no Burpees here...;-)

Fort Myers CrossFit TB Fri 12/2/2011 WOD:

WOD: 3 Rounds

1 min each station with 30 sec. rest (finish all rounds for one station before moving to the next)


Grasshoppers (Beginner: Mountain Climbers – opposite knee to elbow)

KB Swings

DU’s (singles)

KTE’s

Ring Rows

Weighted V- Ups

Fort Myers CrossFit TB Thrs 12/1/2011 WOD:

WOD: Team Row – 45 min time limit!

Cal. Row – cannot change order!

Row for 10 cal. then complete:
1 Round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
Run to 41 and back

Each Round: Add one round of Cindy!!

Fort Myers CrossFit TB Wed. 11/30/2011 WOD:

Skill: Weighted Pull Ups 10 x 1

Or practice Pull Ups…Time to get stonger!

WOD:

Work with a partner (1 bar per Team) alt. exercise

1. Max Rounds in 5 min.

5 x Burpees

15 x Push Press (65/45)



2. Max Rounds in 5 min.

10 x Sit Ups

10 x SDLHP



3. Max Reps in 5 min.

Team Box Jumps

Fort Myers CrossFit TB Tues. 11/29/2011 WOD:

Skill: BB Roll Out 3 x 10  w/ Ring L-Sit for max sec. each round

WOD: Tabata (20 sec on/ 10 sec. off)

Lat Hurdle Hops

Floor Wipers

Tuck Jumps

Flutter Kicks

Fort Myers Crossfit TB Mon 11/28/2011 WOD:

Skill: Thruster 5 x 5

WOD:  3 Round for time!

7 x KB/DB/BB Thrusters

14 x TTB

21 x OH Plate alt. Lunges (total reps)

Run 400m

Fort Myers Crossfit TB Sat Boot Camp 11-26-11:

Complete 4 rounds per exercise before moving to the next!

Backward Sled Pull

Truck Push

Single Arm Water Bucket Carry to speed bump (Left arm carry down & Right arm carry back)

15 x Tire Flips

Partner BB Carry 400m (2 Rounds!!)

This type of progress is amazing!

Hey Jeremy,

     I got a big reason to be Thankful, I wanted to share with you. I got my results from my Department Physical yesterday: My Triglycerides went from 653 down to 148. My Cholesterol dropped from 320 to 196, with a boost in my HDL of 20 points. My fasting Blood Sugar was 52 down from 98.........

Thanks to all of you and your staff for your help and guidance, I know I still have a long road to go, but in two and a half months to make this type of progress is amazing.......

Thank you so much
Ron

Give the Gift of CrossFit

No 6am or 7am Class.

8:00am Boot Camp ONLY!!!


WOD: 45 min. Time Limit

1- Mile Run

Then complete: 1 rep, 2 reps, 3 reps ........ up to 10

Push Ups
Squats
Pull Ups
Burpee
Sit Ups
Lunges each leg
Superman

Then finish with a 1- Mile Run!




CrossFit Gift Certificates Available Now!!

Give the Gift of CrossFit this holiday season and help spread some holiday burpees!


When you purchase a CFTB Gift Certificate you’ll receive a neatly designed certificate ready to hand over or email to your friends and family to get them started with our proven fitness program.


CrossFit Gift Certificates are available at the gym or at our online shop:

$95/mo. Individual Membership
$160/mo. Couples Membership
$55.00/mo. Police, Military, Fire & S.W.A.T.

For online purchases:

1.Click Online Shop Link

2.Click Gift Card/Credit Link

3.Choose Gift Card Type from Drop Down Menu

4.Personalize It

5.Choose a Gift Card Layout

6.Make Your Purchase

7.Login as a Guest

8.Check Out

9.Billing Info.

10.Place Order

The recipient will receive a one month membership of CrossFit team training, access to Open Gym hours, Saturday Co-Ed Boot Camp & will become a member of the CFTB family!

See Jeremy or Cordula in the gym for more details.



Happy Holidays from the CrossFit Thoroughbreds Staff,

Jeremy Barnett, Codula Burnsed, Phil Roberts,
Darian Barnett, Jeremy Ridgeo, Adrian Secrest

Fort Myers Crossfit TB Thrs. 11-24-11 Thanksgiving

Happy THANKSGIVING!!

Gym will be closed!

Friday 11-25-2011: 8:00am Boot Camp ONLY!!!

No 6 or 7am Classes!



Fort Myers Crossfit TB Wed. 11-23-11 WOD:

Front Squat 90 %

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)

WOD: 3 min 3 round AMRAP with a partner (each)

One person works while the other rests (3min on 3min off for total rounds)

Every rep counts at the end!

5 x Front Squat

5 x SDLHP

5 x Burpee over the Bar


Gym will be closed for Thanksgiving Day!

Friday 11-25-2011: 8:00am Boot Camp ONLY!!! No 6 or 7am Classes!

Fort Myers Crossfit TB Tues 11-22-11 WOD:

Bench Press: 90 %

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)

WOD:

100 Push Ups

Run to 41 and back every time you stop!


Gym will be closed for Thanksgiving Day!

Fort Myers Crossfit TB Mon. 11-21-11 WOD:

Sumo Deadlift 90 %

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)

Practice:

Gymnastice... HSPU's, Handstand holds and Muscle Ups

Fort Myers Crossfit TB Sat Boot Camp 11-19-11:

Boot Camp WOD:

Partner work...as a team complete the following reps!

 8 x 250m Row

8 x 29 WBS’s

8 x 200m Run

Fort Myers Crossfit TB Fri 11-18-11 WOD:

WOD:

“Helen”

3 Rounds for Time

Run 400 m.

21x KB Swings (50/35)

12x Pull Ups

Fort Myers Crossfit TB Thrs. 11-17-11 WOD:

WOD:

5 Rounds

500m Row

Odd Object Shuttle Run

Plate carry to 41 and back

Congratulations to Fred and Trey for getting their 1st Muscle Ups!

Keep Practicing!!

                                                                                                      Trey

Fred



Fort Myers Crossfit TB Wed. 11-16-11 WOD:

 WOD:

“Kelly”

5 Rounds for Time

Run 400m.

30x Box Jumps

30x Wall Balls