Fort Myers Crossfit TB Fri 7-01-2011 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: Annie

50 - 40 - 30 - 20 and 10 reps for time:


Double-unders

Sit-ups

(Modified reps 100 – 80 – 60 – 40 – 20)


Important: 4th of July
8:00am ONLY BOOT CAMP
No early classes and NO evening classes!

Fort Myers Crossfit TB Thrs 6-30-2011 WOD:

Warm Up:

Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Deadlift 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)




WOD: AMRAP in 25 min.

SDLHP (men 95 lb., Women 65 lb.) x 10

Box Jumps x 5

Run  to 41 & back



Important: 4th of July

8:00am ONLY BOOT CAMP
No early classes and NO evening classes!

Fort Myers Crossfit TB Wed 6-29-2011 WOD:

Warm Up:

Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Bench Press 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)


WOD:

5 min. AMRAP

Push Ups x 10

Jump Rope x 30


Rest 5 min. then complete:


5 min. AMRAP

DB Plank Rows x 5 each arm

Burpees x 10

Fort Myers Crossfit TB Tues 6-28-2011 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: Stephen (Cpl Stephen Bouzane)

30 - 25 - 20 - 15 - 10 - 5 - reps, for time:


Sit-ups

Floor Hypers

Knees to elbows

Deadlift (Men 95, Women 65)

Get 1 Year FREE!

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Thanks to support and referrals of our members we are now close to 80 members and growing every day.


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As a member be the one to refer the 100th new member and you’ll receive 1 Month FREE of CrossFit!

Remember to tell all your friends and family to come in and try us out for a week FREE!

See Jeremy or Cordula in the gym for more details

Fort Myers Crossfit TB Mon 6-27-2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)


Core Work: Back Squat 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)

WOD: Badger (CPO Mark Carter)

3 rounds for time:

squat clean, 30 reps  (95/65)

30 pull-ups

Run 800 metres

Fort Myers Crossfit TB Sat. BOOTCAMP 6/25/2011 WOD

Saturday Crossfit Bootcamp 6/25/2011 WOD:

Partner Work:
1 Minute of Work, 20 seconds of REST - 2x Rounds

KTEs + Tire Flips (one partner flip, the other does KTEs)
MB Chest Passes + MB Rotational Passes
KB Thrusters + KB High Pulls (one partner does thrusters, the other does high pulls)
Lateral Box Hops + Speed Jump Steps on Box (Alternating Legs) - (same pattern as above)

Fort Myers Crossfit TB Fri. 6/24/2011 WOD

Friday 6/24/2011 WOD:

Warm Up:
POSE Drills
2x Lateral Shuffles
2x Back Pedals
Leg/Hip/Calf Stretches

5K Race Day - Set a PR - RECORD Time

Fort Myers Crossfit TB Thurs. 6/23/2011 WOD

Thursday 6/23/2011

Warm Up:
Shoulder Stretches
Squats
SDLHP Practice
Single Leg Touchdowns

Core Lift: Sumo Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 4 x 10 @ 70%

WOD: 30 Minute AMRAP
5x TGUs EACH Side
10x Windmills EACH Side

Samantha's Paleo Friendly Recipes

Thai Almond Pork


For those of you that aren’t pork eaters, I have made this with chicken as well!

1 and ¼ cups sliced chicken or pork tenderloin

1 ½ TB coconut oil (olive or butter will work as well)

½ cup sliced green onion

3 TB Almond Butter

½ Cup coconut milk (the one that comes in a can, I use Thai Kitchen brand)

5 small red Thai chili peppers

3 TB sesame oil

2 cups chopped broccoli

2 red or green bell peppers

1 tsp grated ginger

Handful of chopped almonds



Please note that this recipie works well with whatever left over veggies you have in the fridge, I like quite a bit of them, so I tossed in some cauliflower, cabbage, and carrots additionally!

• Mix the almond butter, thai chilis, sesame oil, and coconut milk in a bowl and set aside.

• In a large skillet or wok sautee the veggies along with a ¼ cup of water for about 5 minutes.

• In a separate skillet heat the coonut oil, and cook the green onions and ginger

• Add the protein to the onion and ginger mixture, and cook about 5 minutes until golden brown. Be careful not to over cook it!

• Add the ingredients from your protein skillet into the veggie skillet, and stir in your sauce.

• Cover and let simmer on low for about 8-10 minutes.

• Before serving, garnish with some chopped almonds



Baked Apples and Peaches

4 medium apples (I use 3 Fuji’s and 1 Granny Smith)

4 medium peaches

4 strips of orange rind (or 1 TB orange zest)

½ cup dried currants

1 whole vanilla bean chopped (1/4 tsp vanilla extract will do the trick also)

1 TB cinnamon powder

1 tsp nutmeg

2 tsp honey (I use 6 packets of Stevia)

2 TB grass fed or Irish butter


• Pre heat oven to 350

• Core apples and peaches and quarter each piece of fruit.

• Place fruit into glass baking pan

• Mix stevia, cinnamon, orange rind, nutmeg, currents, and vanilla in a small bowl

• Heat butter in microwave and mix with bow of ingredients

• Evenly distribute over fruit, cover and bake for 60-75 minutes

Fort Myers Crossfit TB Wed. 6/22/2011 WOD

Wednesday 6/22/2011 WOD:

Warm Up:
Shoulder Stretches
Squats
High Knees
Band Rows
Band Presses

Core Lift: Strict Press - 1RM Test
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95%, Find 1RM in 3 Attempts

WOD: 4 Rounds
20x Push Ups
20x Pull Ups

Fort Myers Crossfit TB Tues. 6/17/2011 WOD

Tuesday 6/21/2011 WOD:

Warm Up:
POSE Drills
2x Lateral Shuffles
2x Back Pedals
Leg/Hip/Calf Stretches

WOD:
1 Lap Around Building
10x Burpees
Row 400m.

2 Laps Around Building
20x Burpees
Row 800m.

3 Laps Around Building
30x Burpees
Row 1200m.

Fort Myers Crossfit TB Mon. 6/20/2011 WOD

Monday 6/20/2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
High Knees

Core Lift: Front Squats -  1RM Test!!
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 90%, 1 x 95%

Find 1 RM in 3 Attempts
WOD: 3 Rounds BEST Time
25x KB Thursters
25x KTEs
50x Jump Ropes - or - 25x Double Unders

Fort Myers Crossfit TB Sat. BootCamp 6/18/2011 WOD

Saturday Boot Camp 6/18/2001

Partners Training: Complete 4 Rounds
400m. BB Carry (Men 95#, Women 65#)
Partner MB Trunk Rotational Passes x 20 EACH Side
Partner MB Chest Passes x 30 EACH
Partner MB Toss and Sit Ups x 20 EACH
Partner Pull Ups x 10 EACH
90# Sled Push Down and Back - 60 Yards

A guide to Paleo Nutrition

A guide to Paleo Nutrition

Over the past few years more and more people have been experimenting with Paleo nutrition not only because it is effective in combatting weight gain, but because it is also effective in treating arthritis and hypoglycaemia and reducing inflammation as well.

The term “Paleo diet,” also known as “the caveman’s diet” references how humans used to eat before the development of the current agricultural revolution because the diet is centered around meat, fish, vegetables, fruit and nuts, but excludes foods that contain grains, dairy products, salt, refined sugars, trans fat, glycemic carbs and processed foods.

Meal ideas

The rule of thumb when it comes to eating Paleo-style meals is to avoid grains, potatoes, dairy products, lentils or any processed sugar and preservatives, and to eat as many lean meats, fruits, vegetables and nuts as you can.

Here are a few meal ideas to try:

1.     Chicken stir fry

Chicken is one of the most common foods in the Paleo diet and it is often used in numerous different Paleo recipes. You can cook chicken in a variety of different ways and eat it for lunch, dinner or even as a breakfast and a snack as well.

With a chicken stir fry you can try adding in some broccoli, onions, garlic, almonds and much more.

2.     Bacon and eggs

Believe it or not bacon and eggs is considered to be a “staple Paleo breakfast” because it is very high in protein, especially if you choose to make an omelette over poached, boiled or fried eggs. When making your omelette, try to mix in some artichoke hearts, tomatoes, peppers, onions or even asparagus as well.

3.     Vegetable wraps

Instead of a sandwich for lunch, why not make yourself a delicious lettuce or cabbage wrap to eat instead? You can also try adding some avocado, meat, or various other types of veggies and peppers into the wrap, depending on what your personal tastes are. 

4.     Steak with veggies

Try marinating a steak for dinner and then adding some broccoli, onions and peppers on the side.

5.     Salads

The next time you make a salad to eat for lunch or dinner, try adding some roasted chicken, tuna, tomatoes, bacon, grapes, broccoli, almonds or peppers with a lemon juice vinaigrette for dressing.

6.     Bowl of berries

Instead of eating cereal for breakfast, try eating a bowl of fresh berries mixed with almonds or other kind of nuts (except peanuts) instead.

Bio: Maria Rainier is a freelance writer and blog junkie. She is currently a resident blogger at First in Education where recently she’s written about online health education programs along with a piece looking at online secretarial science programs. In her spare time, she enjoys yoga, playing piano, and working with origami.

Fort Myers Crossfit TB Fri. 6/17/2011 WOD

Friday 6/17/2011 WOD:

Warm Up:
4x Jog
4x Run
2x High Knees
2x Butt Kicks
2x Lateral Shuffles
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretch

WOD:
1 Mile Run Test (Record Time)

Then Complete: 4 Rounds for Time
200m. Row
800m. Run


RidgeWOD:
Strength: Thursters - 2x on the minute every minute for 12 minutes (increase weight EACH round; score = total pounds)

WOD: For Time
21x 100# Thrusters
15x Burpee Pull Ups
15x 100# Thrusters
12x Burpee Pull Ups
9x 100# Thrusters
9x Burpee Pull Ups

2000 Jeep Grand Cheroke Laredo For Sale

2000 Jeep Grand Cheroke Laredoe For Sale

Price: $5,000
Body Type: Sport Utility
Mileage: 110, 500
Exterior Color: Silver
Interior Color: Grey Cloth
Engine: 4.0L 6 Cylinder Gasoline
Tansmission: 4 Speed Automatic
Drive Type: 4-Wheel Drive - Rear
Fuel Type: Gasoline
Doors: Four Door

Also enjoy other great features:
-Spacious trunk
-Cloth Interior
- AM/FM/CD/USB Ipod Radio (Satalite capable) with subs
-Roof Rack
-Automatic windows
-Towing Package
-Tinted Windows

Oil Change, Fluid and filter change 30 days ago

*A/C does not work

Please contact Jeremy at 239-851-3940. Please leave name and number and I will call you back.

• Location: Fort Myers, Florida 33908

Fort Myers Crossfit TB Thurs. 6/16/2011 WOD

Thursday 6/16/2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

Core Lift: Deadlift 1RM Testing
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95%, Find 1RM in 3 Attempts

WOD: 15 Minute AMRAP
5x SDLHP
5x KB Swings (HEAVY!)


RidgeWOD: GOAT/Mobility Day

We're Closed On Sunday Now

Hey CrossFitters,

Just want to inform everyone that Zuleta's Indoor Batting Cages will now be closed on Sunday's.
This will also effect our CrossFit Open Gym hours on Sunday.

However they will now be open Mon. - Sat. 9am - 9pm.
So our Sat. Open Gym hours will be longer.
More time to sweat!

I also wanted to let everyone know that each week I will be posting a new recipe to the blog.
Samantha Terepka has been kind enough to offer her Paleo Recipes to our CrossFit group. So get ready for some amazing new cooking ideas. And for those of you with a sweet tooth. Not mentioning any names here. You know who you are. Samantha has even prepared some healthy treats for you too.

Here's this weeks Recipe ideas. If you try them please do us a favor and click on the comments link below and let us know what you think of them.

Enjoy!

Chipolte Lime Salmon:

1 lb. Salmon, cut into 4 fillets
1-2 tablespoons olive oil
2 limes, sliced in half
1 teaspoon celtic sea salt
1 teaspoon chipolte powder

1. Pre heat oven to 500
2. Rinse salmon, pat dry and place on a metal baking sheet
3. Rub each fillet with olive oil
4. Squeeze the juice from one half lime onto each filet
5. Sprinkle filets with salt and chipolte powder, then place a half lime on top of each filet
6. Turn down oven temperature to 275
7 Place salmon in oven and cook for 8-12 minutes, depending on how well done you like your fish

Summer Squash Salad:

2 Small yellow summer squash, thinly sliced
1 small zucchini, thinly sliced
2 tablespoons basil, sliced into strips
2 tablespoons olive oil
1 tablespoon lemon juice
1/4 teaspoon celtic sea salt
1/4 cup Marcona almonds, chopped

1. In medium bowl, combine squash, zuchini, basil, olive oil, lemon juice and sea salt
2. Toss ingrediants together
3. Allow to marinate for 20 minutes to 1 hour (time permitting, I have also served mine immediately and it was fine)
4. Sprinkle almonds and serve


Raw Cranberry Apricot Truffles:

1 cup dried apricots
1 cup dried cranberries
1 teaspoon orange zest
2 cups dark chocolate chips 73% cacao

1. Place apricots, cranberries and orange zest in food processor
2. Pulse until fruit is chopped and forms a large ball
3. Form fruit mixture into 1- inch balls and place on a parchment paper lined baking sheet
4. In a sauce pan over very low heat, melt chocolate
5. Drizzle one heaping teaspoon of melted chocolate over eah fruit ball
6. Allow chocolate to harden, refridgerating if necessary

Hope everyone enjoys this meal. Let us now what you think.

Fort Myers Crossfit TB Wed. 6/15/2011 WOD

Wednesday 6/15/2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

Core Lift: Bench Press 1RM Test
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95%, Find 1RM in 3 Attempts

WOD: 15 Minute AMRAP
5x Push Ups
5x Pull Ups
5x Burpees

RidgeWOD:
Strength: Bench Press - 3 x 3x @ 90%

WOD: 5 Rounds NFT
3x Bodyweight Bench Press
8x 135# Bench Press
4 Rounds of TABADA Row (20 seconds on, 10 seconds off)

Fort Myers Crossfit TB Tues. 6/14/2011 WOD

Tuesday 6/14/2011 WOD:

Warm Up:
4x Jog
4x Run
2x High Knees
2x Butt Kicks
2x Lateral Shuffles
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD:
20-30 second holds x 5 Ring or Parralete L-Sits
Planks w/ One Leg Elevated 30-60 seconds - 4x EACH Side
GHD Sit Up w/ Slosh Pipe 10 x 5
MB Trunk Rotations x 20 EACH Side - 5 Rounds
Mountain Climbers - 50x EACH Leg - 5 Rounds (REST 1 Minute Between Rounds)

RidgeWOD:
Skill: Death by Pull Up - 20 Minutes (if you fail before 20, then restart at 1 until finished)

WOD: 13 Minute Cap
Run 1 Mile
AMRAP...
5x 95# SDLHP
5x 24in. Box Jump Up and Overs

Fort Myers Crossfit TB Mon. 6/13/2011 WOD

IMPORTANT: We will be testing for new PRs for the next two weeks! Please bring a note book

or use your phone to record your new numbers! If it makes it easier you can keep your notes at the gym on the shelf by the stereo!  Good Luck Everybody:-)


Monday 6/13/2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

Core Lift: Back Squats - 1RM Testing
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95% - Find 1RM in 3 Attempts

WOD: 15 Minute AMRAP
10x Lunges EACH Leg
Run to 41 and Back (300m.)
10x Squat Jumps

RidgeWOD:
Strength: Squat Clean - 12 Minutes - 2x on the minute each minute (increase load each set)

Superset: 3 Rounds
5x HSPU
1x 20 second Ring L-Sit > 3x Pull Ups-Toes to Ring

WOD: Score = Total Reps
I. 2:00 Limit
Run 150m.
Wall Balls (MAX Reps)
REST 1:00
II. 2:00 Limit
Run 150m.
60# KB Snatch (MAX Reps)
REST 1:00
III. 2:00 Limit
Run 150m.
DB Push Ups (MAX Reps)
REST 1:00
IV. 2:00 Limit
Run 150m.
60# KB Swings (MAX Reps)
REST 1:00
V. 2:00 Limit
Run 150m.
35# DB Thursters (MAX Reps)
REST 1:00
VI. 2:00 Limit
Run 150m.
Double Unders

Does your business need Summer help?

Hey CrossFitters,

I know many of you own/operate your own businesses and I wanted to know if anyone needed some part time help over the Summer? 

My son Darian is looking for a morning shift part time job for the summer. 

He can work Mon. - Fri. anytime in the morning until 3:30pm & Sat or Sun. anytime if needed.

If you or someone you know needs part time help over the summer please call Jeremy Barnett at 239-851-3940 or email crossfittb@yahoo.com .

Thank you,

Jeremy Barnett

Fort Myers Crossfit TB Sat. Bootcamp 6/11/2011 WOD

Saturday Boot Camp 6/11/2011

AMRAP 5 Minutes:
5x Thursters (95# Men, 65# Women)
10x Toes to Bar
REST 5 Minutes
AMRAP 5 Minutes:
5x KB Swings
15x Push Ups
REST 5 Minutes
AMRAP 5 Minutes:
5x Squats
20x Jump Ropes
REST 5 Minutes
AMRAP 5 Minutes:
5x SDLHP (95# Men, 65# Women)
25x Sit Ups
REST 5 Minutes
AMRAP 5 Minutes:
5x Tire Flips
Burpee Broad Jump

Fort Myers Crossfit TB Fri. 6/10/2011 WOD

Friday 6/10/2011 WOD:
Warm Up:
4x Jog
4x Run
2x High Knees
2x Butt Kicks
2x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD:
1 Mile BB Carry + 10x Squats with BB EVERY 50x Steps (Men 65#, Women 45#)
Then complete 4 Rounds:
10x BB Rows - Increase Weight EACH Set
5x DB Clean and Jerk Each Arm - Increase Weight EACH Set


RidgeWOD:
Strength: 10 Minutes - 1x Power Clean on the Minute for Load

WOD: "Grace" For Time
30x 135# Clean and Jerk

Durability: 1:00 Run - or - Row Ladder

Fort Myers Crossfit TB Thrs. 6/09/2011 WOD

Thursday 6/9/2011 WOD:
Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

WOD:
TGUs 3 of 3x EACH Side

Then complete...
Row 100m, 200m, 300m, 400m
GHD Hypers 10x, 15x, 20x, 25x
Jump Rope 100x, 200x, 300x, 400x


RidgeWOD: GOAT/Mobility Day

Fort Myers Crossfit TB Wed. 6/08/2011 WOD

Wednesday 6/8/2011 WOD:
Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

WOD: "Angie" For Time
100x Pull Ups
100x Push Ups
100x Squats
100x Sit Ups

Complete 100x of one exercise before moving on to the next. 


RidgeWOD:
Stength: Strict Press - find a 1RM

Durability: 200x Double Unders

WOD: "Lynne"
5 Rounds - MAX Reps (NO Time)
Bodyweight Bench Press for MAX Reps
Pull Ups for MAX Reps

Fort Myers Crossfit TB Tues. 6/07/2011 WOD

Tuesday 6/7/2011 WOD:
Warm Up:
4x Jog
4x Run
2x High Knees
2x Butt Kicks
2x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD:
Run Form and Technique - 10 Minutes
400m. Run 1x - REST 2 Minutes
200m. Sprint 2x - REST 2 Minutes

6x 20 Yards Sprint + Ladder Work


RidgeWOD:
Warm Up: Row 1000m (moderate pace)

WOD: "The Seven" 7 Rounds of 7 for Time
7x HSPU
7x 135# Thrusters
7x KTEs
7x 245# Deadlift
7x Burpees
7x 70# KB Swings
7x Pull Ups

Fort Myers Crossfit TB Mon. 6/06/2011 WOD

Monday 6/6/2011 WOD:
Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

WOD: "Fight Gone Bad"
3 Five Minute Rounds - 1 Minute Per Exercise
Wall Balls
Box Jumps
SDLHP
Calorie Row
Push Press
1 Minute REST Between Rounds


RidgeWOD:
Strength: OH Squat - Find a 1RM


WOD: "Nancy" 5 Rounds for Time
400m. Run
15x 95# OH Squats

Fort Myers Crossfit TB Sat. 6/4/2011 WOD Bootcamp

WOD: 3 Teams
6 Rounds Timed!


SDLHP x 10 (Men 95#, Women 45-75#)
Run 400m.
Thrusters x 10 (Men 95#, Women 45-75#)
Row 400m.

Fort Myers Crossfit TB Fri. 6/3/2011 WOD

WOD: Timed!
Row 100m.
Jump Rope 100x
OH Plate Carry to 41 and Back

Row 200m.
Jump Rope 200x
OH Plate Carry 400m.

Row 300m.
Jump Rope 300x
OH Plate Carry 800m.


RidgeWOD:
"Crossfit Total"
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM

Muscle Ups: 2x on the Minute for 12 Minutes

Fort Myers Crossfit TB Thrs. 6/2/2011 WOD

Clean and Jerk: 5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, 3 x 2 @ 95%

Beginners work on form and technique


RidgeWOD: GOAT/Mobility Day