Fort Myers Crossfit TB Wed. 6/1/2011 WOD:

Push Press: 5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, 3 x 2 @ 95%



WOD: 6 Rounds - No Time Limit - WORK on STRENGTH NOT SPEED
Finish one exercise before moving to the NEXT
Turkish Get Ups x 3 EACH side (HEAVY)
Ring Push Ups x 10 -- or -- MB Push Ups x 20
BB or KB SDLHP x 5 (HEAVY)


RidgeWOD:
Warm Up: 100x GHD Sit Ups > 100x Double Unders - NFT


WOD: "Bootlegger"
30x Burpees
30x Toes to Bar
30x 95# SDLHP
Run 1 Mile
30x 95# SDLHP
30x Toes to Bar
30x Burpees

Important Class Schedule Changes!

Hey CrossFitters,

I am happy to announce a few new CF class/Open Gym hour changes. Due to the increased membership growth over the past few months we are now in need of more class hours. Beginning Wednesday June 1st, 2011 we will be changing the evenning class hours. We will no longer have a 5:30pm class start time. Evenning classes will now begin promptly on the hour at 5:00pm and we will also have a second evenning class beginning at 6:00pm.

Many of you have already been coming in around 4:45 - 5:00pm and starting your stretches and warm up. This group of CrossFitters can begin their training as a class at 5:00pm startingJune 1st, 2011.

We will NOT allow late attendees coming in after the 5:00pm start time to just do their own workout or start in the middle of the scheduled 5:00pm class. We will ask that these people please wait until the 6:00pm class begins.

This will help us to reduce the number of people per class hour and allow us as coaches to provide more personal attention to each member.


Below are the CrossFit Schedule Hours:

Mon. - Thrs.: 6am, 7am, 8am, 5pm & 6pm

Fri.: 6am, 7am, & 8am (No Evenning Classes)

Sat. Boot Camp: 8am



Thoroughbred Youth Athletics Schedule Notice: NO ADULTS PLEASE!!
We will ask that our adult CrossFit members NOT come in to train during the Thoroughbred Youth Athletics class hours. Our youth class has also been growing steadily and we need all available equipment and space for the youth. Youth class hours are Mon., Wed. & Fri. from 3:30pm - 4:30pm.

Let's give this group of youth their time to train without interference from us.


Open Gym Schedule Changes:
Because of the class changes above we also need to change our Open Gym hours as well. Below is a list of days and times that are available for CrossFit members to use the Open Gym Hours.

Mon. & Wed.: 9am - 3pm & 7pm - 9pm (Gym closes promptly at 9pm)

Tues. & Thrs.: 9am - 5pm & 7pm -9pm (Gym closes promptly at 9pm)

Fri.: 9am - 3pm & 4:30pm - 9pm (Gym closes promptly at 9pm)

Sat.: 9am - 7pm (Gym closes promptly at 7pm)

Sun.: 12pm - 6pm  (Gym closes promptly at 6pm)

This will still give our CrossFitters 46.5 hours per week of Open Gym hours and 186 hours per month.
More than enough time to keep you guys sweating!



Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or email at crossfittb@yahoo.com .

Thank you,
Jeremy Barnett 

Fort Myers Crossfit TB Tues. 5/31/2011 WOD

Partners Training: One Person Works While the Other Rests
200x Sit Ups -- switch every 10 reps
400x Mountain Climbers (200 reps per person) -- switch every 20 reps
Hollow Rocks x 30 seconds - 6x EACH person


RidgeWOD:
Skill: Complex 5 Rounds
OH Squat
Snatch Balance
Snatch

WOD: 20 Minute AMRAP
5x Chest to Bar Pull Up
10x Wall Ball Shots
15x 60# KB Swings

Fort Myers Crossfit TB Mon. 5/30/2011 WOD

Memorial Day Boot Camp!

Warm -Up:
400 m. MB Indian Run
(4 Groups)
2 Groups of men (Adv./Beg.)
2 Groups of women (Adv./Beg.)

WOD:
Complete 5 Rounds at each station.
Complete one station before moving to the next

Station #1: MB Thrusters x 30 + 200 m. Row

Station #2: KB Swings O.H. x 30 + 400 m. Run

Station #3: Burpee Broad Jump (Down & Back) + Jump Rope x 100




RidgeWOD: Memorial Day Double
Morning:
Strength: Front Squat - 6 x 4x @ 80%

WOD: NFT
15x Front Squat @ 95% 3RM
200m. OH Walking Lunge w/ 45# Plate
800m. Farmers Carry w/ 70# DBs

Afternoon:
"Elizabeth"
21x - 15x - 9x
135# Clean and Jerk
Ring Dips

Durability: 5 x 200m. Sprint (30 seconds REST between) > 100x Crunches

Fort Myers Crossfit TB Sat. 5/28/2011 Bootcamp

With a partner:

Couplet 1:

Partner A: 50 Double Unders or 100 Singles
Partner B: 50 Knees 2 Elbows

Switch

Couplet 2:

Partner A: 500M Row
Partner B: 400M Run

Switch

Couplet 3:

Partner A: 50 Box Jumps
Partner B: 50 Lunges (25 each leg)

Switch

Couplet 4:

Partner A: 50 KB SDLHP
Partner B: 50 Wall Balls

Switch

Finish
Both partners A and B do 50 Burpees at the same time

Fort Myers Crossfit TB Fri. 5/27/2011 WOD:

WOD:

(2- Teams)

KB Shuttle Run (20, 30, 40, 50)
Jump Rope x 50
Row 200 m.

Pendlay Do-Win Olympic Weight Lifting Shoes for sale

Pendlay 2011 
Do-Win Olympic Weight Lifting Shoes for sale.

Mens Size 10 US.

Brand new. Still in package.

Please see Jeremy Barnett in the gym or call 239-851-3940 or email at crossfittb@yahoo.com .

Sale Price $110.00
(Should you need them shipped the shipping price is not included!)

2011 Pendlay WL - Lime Green
Regular price: $129.99

2011 Pendlay Weightlifting (Wide-Line Stitch) Shoes

The new Pendlay Olympic Weightlifting Shoes have the same great fit as the much improved 2010 style. The most dramatic changes are in the style of the shoe. The 2011 Pendlay's feature a Wide-Line Stitch with matching color accents throughout the shoe. The leather has black characteristics with deep navy undertones, and the mesh fabric and heel are black. We kept the heel at 3/4 inch in height, the preferred height in Olympic Lifting. The heel is still solid cork but now is encased in black leather. The bottom of the shoe has changed color to black but the material is the same with the dependable grip to the floor as in all Pendlay WL shoes. Based on customer experience we recommend a half size down from your regular gym shoe size.

These shoes are made for weightlifting only because of the soles rigid design. Doing movements such as box jumps, sprints, jump roping, and anything else that will cause extreme flex to the sole will compromise the integrity of the shoes. 

When used properly the failure of these shoes is extremely rare as we have seen with the high number of nationally ranked weightlifters who use these shoes everyday to train and compete.

Fort Myers Crossfit TB Thrs. 5/26/2011 WOD:

Deadlift

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



WOD:

(Finish 1 exercise before moving to the next)

Run 1 mile

Tire Flips x 60

Run 800 m.

Hypers x 60

Run 400 m.

Sit Up x 60

Run to 41 & Back

How to win friends and influence Paleo

How to win friends and influence Paleo

Posted: 25 May 2011 01:19 AM PDT
from Whole9

Thanks for sharing Cynergy CrossFit!

Today, I’d like to talk about one of the first struggles you’ll most likely hit when you start practicing this new way of eating. No, I’m not talking about the cravings, or the energy fluctuations, or even the grocery bills. I’m talking about the negative reactions of your friends and family. “You’re eating all that fat? That can’t be good for you.” Or, “That’s like Atkins, right? That’s just a fad diet.” Or, “It so restrictive – you can’t eat anything!” I’m sure you’ve all heard these statements and then some since you began your 30 day period. And Oprah knows, it can be tough enough to stick out the 30 days on your own, never mind if you have to defend yourself against the negative reactions, doubts and criticisms of your spouses, friends and co-workers. So what’s a 30 day’er to do? Here are some of my best tips for dealing with the nay-sayers (in a way that won’t get you divorced, de-friended or fired).



■Lead by quiet example. This one is first for a reason, people, and it’s your most powerful ally. Your results will speak for themselves. After 30 days, when your energy is rockin’, your skin is clear, your aches and pains are gone and you’ve shed some fat or built some muscle, people will notice, and they will ask you what you’ve been doing. It’s kind of hard to doubt the method when the results are right there in front of them. So let your experience shine through, answer questions if asked but don’t waste your breath trying to convince, cajole or persuade others before they’re ready. Just be a living example of what this way of eating could potentially do for them.

■Pick your battles. I guarantee on thing – you can make people feel bad about themselves just by rolling up to the lunch table. The way you eat may very well remind people that they aren’t eating the way they should, or could, or might want to. As such, they’re on the defensive the minute you plop your salmon and vegetables next to their Lean Cuisines. Now is not the time to point out the dangers of grains, or comment on the study you just read linking diet soda to obesity. Keep your lunch to yourself, and encourage others to do the same by not responding to blatant pokes, jabs or attacks on your “weird diet”. If someone is truly interested, have the conversation away from the crowd, when you can speak privately and not be interrupted by the haters.

■Educate yourself. You know you’ll have to deal with questions, comments and straight-up challenges from time to time, so you’d better be prepared. If I asked you right now, “Why don’t you eat dairy?”, how many of you would have an immediate answer for me? That answer could range from the documented inflammatory properties to the fact that as soon as you stopped, your skin cleared up – anything from reference to personal experience. The point is – you’d better have an answer – and it can’t just be, “Because Urban said so.” (Although I really like that answer.) So, do your homework. Figure out the difference between Atkins and Paleo. Learn why certain foods are excluded. Understand how a diet high in good fats helps promote body fat loss. Prepare some remarks based on your own experience. Just don’t show up empty-handed, because if you do, you’ll lose any chance you may have had to get the other party to buy in. (And if that other party is your Mom who shops for all the food, your husband who cooks all the food or your roommate who pays for half the food, you really can’t afford to lose that chance.) On that note, however…

■Refer to “scientific evidence” cautiously. I’m not saying you shouldn’t research and cite information from the likes of Loren Cordain, Robb Wolf or Gary Taubes. What I am saying, however, is that for every science-y article you find that talks about, say, why dairy is bad… there are a hundred just as science-y articles that will say the exact opposite. My recommendation? Unless you’re totally on the ball with scientific references (and able to smartly refute the opposing side on the fly), don’t let the scientific research be the only leg you choose to stand on. Refer back to point #1 – lead by example, and cite REAL people who have had REAL results. Hell, point ‘em here. We’re not a clinical study – we’ve got thousands of comments (literally) from real people who can attest to the real benefits of eating this way. Kind of hard to argue with all that, you would think. Which brings me to my final point…

■When outnumbered, fall back. You may very well find yourself stuck in a battle that you just can’t win. It’s a family dinner, your parents, siblings and children are at the table and you’re being hammered with doubts, skepticism and outright criticism. Take a deep breath, smile and simply fall back. In the end, the only person whose health and wellness you are responsible for is YOU. And while it may pain you to see the unhealthy behaviours exhibited by your friends and family, ultimately, they are responsible for their own lives, and their own choices. So rather than spark a bitter feud or ruin a birthday party, swallow your ego, your pride and your frustration and simply say, “Well, this is actually kind of working for me right now, but I hear what you’re saying and I really appreciate your thoughts. Now let’s get back to enjoying this delicious meal!” Sometimes, that’s all you can do… and that’s okay. Refer back to point #1… if people are open to change, eventually THEY will come to YOU, and you’ll get that opportunity to help them.

IMPORTANT!! Class Schedule Changes

Hey CrossFitters,

I am happy to announce a few new CF class/Open Gym hour changes. Due to the increased membership growth over the past few months we are now in need of more class hours. Beginning Wednesday June 1st, 2011 we will be changing the evenning class hours. We will no longer have a 5:30pm class start time. Evenning classes will now begin promptly on the hour at 5:00pm and we will also have a second evenning class beginning at 6:00pm.

Many of you have already been coming in around 4:45 - 5:00pm and starting your stretches and warm up. This group of CrossFitters can begin their training as a class at 5:00pm starting June 1st, 2011.

We will NOT allow late attendees coming in after the 5:00pm start time to just do their own workout or start in the middle of the scheduled 5:00pm class. We will ask that these people please wait until the 6:00pm class begins.

This will help us to reduce the number of people per class hour and allow us as coaches to provide more personal attention to each member.


Below are the CrossFit Schedule Hours:

Mon. - Thrs.: 6am, 7am, 8am, 5pm & 6pm

Fri.: 6am, 7am, & 8am (No Evenning Classes)

Sat. Boot Camp: 8am



Thoroughbred Youth Athletics Schedule Notice: NO ADULTS PLEASE!!
We will ask that our adult CrossFit members NOT come in to train during the Thoroughbred Youth Athletics class hours. Our youth class has also been growing steadily and we need all available equipment and space for the youth. Youth class hours are Mon., Wed. & Fri. from 3:30pm - 4:30pm.

Let's give this group of youth their time to train without interference from us.


Open Gym Schedule Changes:
Because of the class changes above we also need to change our Open Gym hours as well. Below is a list of days and times that are available for CrossFit members to use the Open Gym Hours.

Mon. & Wed.: 9am - 3pm & 7pm - 9pm (Gym closes promptly at 9pm)

Tues. & Thrs.: 9am - 5pm & 7pm -9pm (Gym closes promptly at 9pm)

Fri.: 9am - 3pm & 4:30pm - 9pm (Gym closes promptly at 9pm)

Sat.: 9am - 7pm (Gym closes promptly at 7pm)

Sun.: 12pm - 6pm  (Gym closes promptly at 6pm)

This will still give our CrossFitters 46.5 hours per week of Open Gym hours and 186 hours per month.
More than enough time to keep you guys sweating!


As a side note: Holiday Schedule Change
Monday May 30th, 2011(Memorial Day) will will NOT have regular class hours.

Will will only have an 8:00am Boot Camp Class for all CrossFitters.

If you can not make this one class you can come in on your own during Open Gym hours which are listed above. Coaches will NOT be available during Open Gym hours!!!



Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or email at crossfittb@yahoo.com .

Thank you,
Jeremy Barnett

Fort Myers Crossfit TB Wed. 5/25/2011 WOD:

Bench Press

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


WOD: Team WOD (3-Teams)

Row 2000 m. (each person rows 200 m., then switch partners)

Push Ups 200 reps (each person does 5 reps, then switch partners)

Pull Ups 200 reps (each person does 5 reps, then switch partners)

Fort Myers Crossfit TB Tues. 5/24/2011

WOD:  Timed!


Plate Carry 400 m.

KTE’s x 50

Plate 800 m.

MB Rotational Slams x 50 (each side)

Plate Carry 1 Mile

CASH PRIZE for Level 1 Skills Test

Hey CrossFitters,


Congratualtions to Rob Blasetti & Jean Etateverry for the successful completion of their Level 1 Skills Test and receiving their Certificate of Completion.

I'm proud of them for their efforts and I would like to thank them for their participation. These guys did an amazing job!

Now on to the Level 2 Skills Test. Time to step up their game!

Below is a list of their tests, times and scores.

If you're interested in completing your Level 1 Skills Test please read the information below to register.



Day 1, Test 1: (4-28-2011)

1 Mile Run: Jean 7:26, Rob 8:07

3/4 Body Weight Deadlift 1 rep max: Jean 205 lbs., Rob 160 lbs.

Static Hang for 30 sec.: Jean Completed, Rob Completed

500 m. Row: Jean 1:30.7, Rob 1:37.9



Day 2, Test 2: (5-4-2011)

400 m. Sprint: Jean 1:17, Rob 1:24

L-Sit 10 sec. hold: Jean Completed, Rob Completed

KB Swings 35 lb., 35 swings in 60 sec.: Jean Completed, Rob Completed

10- Pull Ups in 60 sec.: Jean Completed, Rob Completed



Day 3, Test 3: (5-5-2011)

2000 m. Row: Jean 6:54.3, Rob 7:38

10-Dips in 60 sec.: Jean Completed, Rob Completed

30-Sit-Ups in 60 sec.: Jean Completed, Rob Completed

10- (20 lb.) Medicine Ball Cleans in 60 sec.: Jean Completed, Rob Completed



Day 4, Test 4: (5-10-2011)

50 Body Weight Squats in 60 sec.: Jean Completed, Rob Completed

10" Box Jump 1-rep: Jean Completed, Rob Completed

10-Push Ups in 60 sec.: Jean Completed, Rob Completed

10-Sitting Knees to Chest in 60 sec.: Jean Completed, Rob Completed



Day 5, Test 5: (5-16-2011)

1/4 Body Weight Military Press: Jean 65 lbs., Rob 65 lbs.

1/2 Body Weight High Pull: Jean 135 lbs., Rob 105 lbs.

25 Wall Ball Shots in 60 sec.: Jean Completed, Rob Completed

800 m. Run: Jean 3:06.3, Rob: (Did not complete due to hamstring injury from softball)



Day 6, Test 6: (5-23-2011)

Christine- 15 min. time limit!

3-Rounds Timed

500 m. Row

12 Deadlifts (1/2 Body Weight)

21 (18") Box Jumps


Jean's Time= 11:29

Rob's Time= (Rob could not complete his today. Unfortunately he had an injury playing softball and is still recovering. Hopefully in the next week or two he will be able to come back pain free and complete his CF Level 1 Skills Test)

Left to Right: Jean & Coach Jeremy
Jean receiving his CrossFit Level 1 Skills Test Award



Ready to get paid to train?

Starting this June we will offer Level 1 Skills Testing. Every Monday, Wednesday & Thursday in June you can set an appointment with Jeremy or Cordula to perform your Level 1 Skills Test. Testing costs $20.00/test and you can perform up to 4 exercises per testing day. The Level 1 SkillsTest will be performed during regularly scheduled class hours. Private appointments can be scheduled during open gym hours for an additional $10.00.


$10.00 from each test will go into a prize pot and be allocated as prize money for the first place male & female to complete all 21 exercises for the Level 1 Skills Test and has the best time on the Christine WOD. Prize pot money will be split 50/50 between the male and female winner!

All 21 exercises must be completed by Thursday June, 30th, 2011. July 1st, 2011 we will award the winner of the Level 1 Skills Test. If no one has completed all 21 exercises by Thursday June, 30th, 2011 the cash prize pot will carry over to our next Level 1 Skills Test starting July 15th, 2011.


Once a winner has been awarded for Level 1 Skills Testing we will begin testing for Level 2.


If you have any questions or would like to set an appointment for your Level 1 Skills Test please call             239-851-3940, email crossfittb@yahoo.com or speak to Jeremy or Cordula in person in the gym.



Please see Level 1 Skills Testing Exercises on our CrossFit Skills Level chart in the gym.


Thank you and GOOD LUCK,
CrossFit Thoroughbreds

Fort Myers Crossfit Mon. 5/23/2011:

Back Squat

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


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


Box Jumps
KB Single Arm Swings
Lateral Hops Over Small Hurdles
DB Single Arm Cleans
Box Step Ups Weighted
KB Single Arm High Pulls

RidgeWOD:
Strength: Strict Press - 4 x 6x @ 85%

Superset: 3 Rounds
10x L-Sit Ring Dips
10x DB Press (Kneeling)

WOD: 15 Minute AMRAP
3x Curtis P
5x Ring Dips
7x 30in. Box Jumps

Fort Myers CrossFit TB Boot Camp Sat. 5/21/2011

Sat. 5/21/2011 Boot Camp Week #9:


WOD: Partners Training.

One person works while the other rests. Complete one exercise before moving to the next.

KB or DB Thrusters x 100 (10 per person then switch)
100 MB Passes (50 each person)
Lunges Weighted x 10 each leg x 120 (20 each person then switch)
Pull Ups x 100 (10 each person then switch)
Mountain Climbers x 200 (20 each person then switch)

Fort Myers CrossFit TB Mon. 5/20/2011 WOD:

Fri. 5/20/2011 Week #9:

WOD:

Ring L-Sits 5 x 10-20 sec. hold (rest 10-30 sec. between sets)
5-Burpees after each L-Sit

MB Planks 5 x 60 sec. (Rest 20-30 sec. between round)
Hurdle Lateral Hops x 10 each side after each plank

GHD Hypers w/knee flexion weighted 5 x 10
KTE’s x 20 after each GHD Hyper


RidgeWOD:
Strength: Conventional Deadlift - 1 lift every 45 seconds until you reach 1 RM

Superset:
Turkish Get Ups 3 x 2x (EACH arm) increase load with sets
Pistols (Weighted w/ KB) 3 x 3x (EACH leg)

WOD: 15 Minute AMRAP
Run 150m.
10x 115# Front Squat
10x 60# KB Swings

Fort Myers CrossFit TB Mon. 5/19/2011 WOD:

Thrs. 5/19/2011 Week #9:

WOD:

Start with the 45 lb. bar (40 min. time limit!)

(Keep adding 5-10 lbs. for men and 2.5 – 5 lbs. for women to each additional set until failure. Add up all pounds lifted for total score)

1 Power Clean +


1 Thruster +

1 Overhead Squat


RidgeWOD: GOAT/Mobility WOD

Fort Myers CrossFit TB Mon. 5/18/2011 WOD:

Wed. 5/18/2011 Week #9:


WOD:
Complete 2 Rounds Best Time

Run 1 mile

Row 5oo m.

Dumbbell Carry Single Arm 400 m. Men 35-60, Women 15-30
(Switch hands half way back)

Jump Rope x 200


RidgeWOD:
Strength: Push Press - 5 x 5x @ 75%

WOD: NFT
15x Push Press @ 65% of 1RM
70x 1 Arm DB Snatch 35# (35x EACH Arm)
Tabada Row: 8 rounds on - 20 seconds on, 10 seconds off
Tabada Core Work: L-Sits

Fort Myers CrossFit TB Mon. 5/17/2011 WOD:

Tues. 5/17/2011 Week #9:

WOD:

Rest 1-2 min. between sets

Weighted Pull-Ups x 100 break them up any way you need to complete them. Heavy!

Weighted Dips 20 x BW, 15 x 25lb., 10 x 50 lb, 5 x 75 lb (50 total)


Rest 30-60 sec. between sets

Ring Posterior Flyes 10 x 5

Heavy KB Swings Overhead 5 x 20 x 50-70 lbs. lbs.


RidgeWOD:
Warm Up: 200x Double Unders - AQAP

WOD: Old School Pyramid - add 1x rep to EACH exercise, EACH round until at 10x, 20x, 30x, and 40x, and then return back to 1x, 2x, 3x, and 4x.
1x Dips
2x Push Ups
3x Sit Ups
4x Air Squats

Fort Myers CrossFit TB Mon. 5/16/2011 WOD:

Mon. 5/16/2011 Week #9:


WOD #1:
Complete 3 Rounds - Best Time
Goal to complete in under 15 min.

Partner Sled Push down room & back

Partner Barbell Carry to 41 & Back (Men 135, Women 65-95)


When finished rest 5 min. then complete:


WOD #2:
4-Rounds
As a team each person rows 100 m. until all meters are complete. Then they complete the run together

Row 400 m.

Run to 41 & back


RidgeWOD:
Strength: Back Squat - 5 x 5x @ 75%

WOD: 7 Rounds with 135# Barbell
3x Power Cleans
3x Front Squats
3x Push Jerks
3x Back Squats
Run 150m.

Fort Myers CrossFit TB Boot Camp Sat. 5-14-2011

Boot Camp: 2 People Per Team


One person works while the other rests. 1 min. of work then switch partners. 8 min. per exercise. 4 min. per team member each. Count your reps for each minute of work for each exercise. Add all reps for each minute and each exercise to get your total reps for Groups 1-4. Add your reps and your partner’s reps together to get the team score. Team with the highest score WINS!!!



Group #1

Wall Balls

Rest 2 min



Group #2

Pull Ups

Rest 2 min



Group #3

KB Swings (Men 50-70, Women 30-40)

Rest 2 min



Group #4

Burpees

Fort Myers CrossFitTB- Fri. 5/13/2011 WOD

WOD: 3 Teams compete to complete AMRAP in 40 min.



Round #1

Row 100

Jump Rope 100

Run to 41 & Back



Round #2

Row 150

Jump Rope 150

Run to 41 & Back



Round #3

Row 200

Jump Rope 200

Run to 41 & Back



Round #4

Row 250

Jump Rope 250

Run to 41 & Back



Round #5

Row 300

Jump Rope 300

Run to 41 & Back



Round #6

Row 350

Jump Rope 350

Run to 41 & Back



Round #7

Row 400

Jump Rope 400

Run to 41 & Back



Round #8

Row 450

Jump Rope 450

Run to 41 & Back



Round #9

Row 500

Jump Rope 500

Run to 41 & Back


RidgeWOD:
Complex: 7 Rounds of 1x EACH - increase load each set
1x Front Squat
1x Push Press
1x Thruster

WOD: EACH for TIME
I. 5x, 4x, 3x, 2x, 1x
   115# Thruster
   Chest to Bar Pull Ups
***REST 3 Minutes***
II. 5x, 4x, 3x, 2x, 1x
    225# Front Squat
    Handstand Push Ups
***REST 3 Minutes***
III. 5x, 4x, 3x, 2x, 1x
     135# Push Press
     Lateral Burpees Over Bar

Fort Myers CrossFitTB- Thrs. 5/12/2011 WOD

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

WOD: 3- TEAMS AMRAP in 30 min.
KB or DB Cleans 1 arm (10 left, 10-Right) Heavy!!!
Plate Carry to 41 & back
20- Sit Ups Weighted


RidgeWOD: GOAT/Mobility Day

Fort Myers CrossFit TB- Wed. 5/11/2011 WOD

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

WOD: 4 Teams work to do AMRAP in 30 min.
Single Arm KB Thrusters x 5 each arm heavy
MMA Rows x 1 each arm heavy

RidgeWOD:
1. Bench Press w/ Bands - 5 x 5x
2. SDLHP w/ Bands - 5 x 5x

WOD: 5 Rounds
15x Ring Rows (feet on box = heels at height of rings)
15x 155# Bench Press
15x 225# Deadlift

Fort Myers CrossFitTB- Tues. 5/10/2011 WOD

4 Rounds
Hurdles (Laterals x 20 – 10 left-10 right, Front x 20) Rest 1 min.- Repeat


6 Rounds
Band resisted Sprints , Rest 1 min.-Repeat
(Work with a partner for 100’)

4 Rounds
Jump Rope x 50
Mountain Climbers x 50
Burpees x 10
Rest 1 min.-Repeat

RidgeWOD:
WOD:
7 Minute AMRAP
1x, 2x, 3x, 4x, 5x...70# KB Swing
1x Muscle Up
***REST 2 Minutes***
1x, 2x, 3x, 4x, 5x...105# OH Squat
1x Wall Climb
***REST 2 Minutes***
1x, 2x, 3x, 4x, 5x...Box Jump Over
100m. Row

Fort Myers CrossFit TB- Mon. 5-9-2011 WOD

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

WOD :

3 Rounds
Yoke Push down & Back
400 m. Run

3 Rounds
Lunges x 12 each leg weighted
200 m. Row

RidgeWOD:
Complex: 5 x 5x - increase load each set
1. OH Squat
2. Snatch Balance
3. Squat Snatch

WOD: Return of Open 11.1 - 10 Minute AMRAP
30x Double Unders
15x 75# Power Snatch

Auxiliary: Plyometric Work - depth and box jumps/hurdles

Fort Myers CrossFit TB Boot Camp Sat. 5-7-2011

3 Rounds..
250 m. Row
25 KBS (Men 40-50, Women 20-30)

Rest 3 Minutes


3 Rounds..
25 KB Goblet Squats (Men 40-50, Women 20-30)
25 Dips or 10 Weighted Dips

Rest 3 Minutes


3 Rounds…
25 MB Thrusters (20/10)
15 Pull Ups or 10 weighted pull ups

Rest 3 Minutes


3 Rounds…
10 Burpees
15 Sit Ups

110 lbs down 43lbs to go

To all those struggling with weight loss.

Phil Roberts Testimonial is a prime example how important proper diet and consistency is to the success of your weight loss. (Diet is 80% of his results)

If you are interested in receiving similar results please contact Jeremy at crossfittb@yahoo.com for the Phil Diet Plan.

Phil Roberts Start at Evolved Athletics
June 2009 Weight 378

Phil Roberts Start Date Of New Diet
January 15 2011 Current Weight 314.4
First Photo To Second Photo 1 1/2 yrs

Phil Roberts  March 16 2011
Weight 289

Second Photo To Third Photo 3 Months

Phil Roberts March 23 2011
Current Weight 284
Pants size before size 48
Current size 42

Phil Roberts May 5 , 2011
Current Weight 268
Current Waist 38
Total Loss 110 lbs From June 2009 - May 2011
Second Photo To Final Photo 4 Months 2 Weeks

Fort Myers CrossFit TB- Fri. 5-6-2011 WOD

WOD:

Run 1 Mile

30 Leg Raises

30 Hypers

300 Jump Ropes

30 Mountain Climbers each leg

30 MB Overhead Slams

Row 1600 m.


RidgeWOD:
Warm Up:
Run 1 Mile
20x Pull Ups

Skill: Strongman Circuit - 3 Rounds
Sled Pull (down and back)
Yoke Push (down and back)
Battle Ropes - 30 seconds
Tire Flip w/ Jump Thru - 10x
HEAVY Farmers Carry (down and back)
Double KB Swings - 10x

WOD: 10 Minutes
3x Deadlift on the Minute for 10 Minutes - increase load each minute

Fort Myers CrossFit TB WOD Thrs. 5/5/2011

Core Lift:
Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)


WOD: AMRAP in 30 min.
SDLHP x 10 (Men 95, Women 55-65)
Over the Bar Burpees x 10


RidgeWOD: GOAT Day/Mobility Work

Fort Myers CrossFit TB WOD Wed.5/4/2011

Core Lift:
Bench Press
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)


WOD: 4 Teams work to do AMRAP in 30 min.
Push Ups x 5 on MB
Pull Ups x 5


RidgeWOD:
Clean and Jerk - 5x, 4x, 3x, 2x, 1x, 1x, 1x - start at 95# and add weight each set

WOD: For Time
50x 105# Curtis P (Power Clean, Lunge EACH leg, Push Press = 1x)

GASSER: 1 Minute Row Ladder

Fort Myers CrossFit TB WOD Tues. 5/3/2011

WOD:
4 Rounds
KTE’s x 10
Run to 41 & back


4 Rounds
Row 500 m.
MB Rotational Slams x 20 each side


4 Rounds
Jump Rope x 150
Sit Ups x 20

RidgeWOD:
Weighted Pull Ups - work to 3RM

WOD: 3 Rounds For Time
Run 400m.
24x Pull Ups
24x Wall Balls
24x 70# KB Swings
24x Hand Release Push Ups
24x Double Unders
24cal. Row

Fort Myers CrossFit TB WOD Mon. 5/2/2011

Back Squat
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)

WOD :
4 Rounds
Weighted Lunges Heavy x 6 each leg
Jump Rope x 100

4 Rounds
Box Jumps x 5
Rack High Pulls x 10 (Men 95 lbs., Women 45-65)

RidgeWOD:
Strength:
Back Squat - 6 x 9x @ 65%
Strict Press w/ Bands - 65%

WOD: 3 Rounds - Not For Time
5x 120# OH Squat
15x 24in. Box Jumps
4x Sprint Starts (from stomach)

WOD: Every Minute on the Minute
5x Burpees >>> MAX reps 95# Thrusters with remaining time left in the minute until you hit 75x Thrusters