Fort Myers Crossfit TB Tues 11-1-2011 WOD:

Skill:

10 min to complete:

100 x Ring Rows or weighted Pull Ups

WOD:

3 Rounds NFT

20 x Floor Wipers
10 x WBS's
Run to 41 and back

Fort Myers CrossFit TB Mon 10-31-11 WOD

Happy Halloween!!!

There will be NO NIGHT CLASSES on Halloween!!
You can come in and use the open gym until 9pm!!

If you stay home.... for every Trick-Or-Treater that comes to your door complete:
5 Push Ups
5 Squats
5 Sit Ups

Sprint 100m for every piece of candy you eat!!



We will have our regularly scheduled morning classes

Morning Class WOD:
Weighted Push Ups 5x 5

WOD:

for time....

Run 800m then do:

10 Rounds
10 KB Swings
10 Box Jumps

...then run 800m

Fort Myers Crossfit TB Sat Boot Camp 10-29-2011 WOD:

Strongman- Halloween Boot Camp!!!

Dress up as your favorite Super Hero and do the Boot Camp

WOD:

Complete 3 rounds per exercise before moving to the next!

Backward Sled Pull

Truck Push

Single Arm Water Bucket Carry to 41 (Left arm carry down & Right arm carry back)

15 x Tire Flips

10 x Sledge hammer swings each side (Beginner Ball Slam)

Fort Myers Crossfit TB Fri 10-28-2011 WOD:

Push Press

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



WOD : NFT

Ring Dips 5 x 5 heavy!

L- Sits 5 x 30 sec (beginner 3 x 1 min plank)

T’s & Y’s with DB or Rings 3 x 10

Fort Myers Crossfit TB Thrs 10-27-2011 WOD:

WOD:

3 Rounds for time!


Farmers Carry to 41 & back single arm switch hand half way

30 Sit Ups

Farmers Carry to 41 & back single arm switch hand half way

30 Back Ext.

Fort Myers Crossfit TB Wed 10-26-2011 WOD:

Front Squat

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



WOD:

3 Rounds

Yoke Push down and back

Lunges from speed bump to speed bump - run the rest of the 400m

Burpee Broad Jump down the room 2 x

Fort Myers Crossfit TB Tues 10-25-2011 WOD:

Work to 80 % of Bench Press 1 RM Max!


WOD: 4 Rounds

6 x Bench Press

15 x SDLHP

15 x Push Ups

200 m Row

Fort Myers Crossfit TB Mon 10-24-2011 WOD:

Deadlift

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


WOD:

3 x ( goal: 90 sec) Rounds – Rest 1 min between each round!

10 x Burpees

Run to 41 & back



3 x (goal: 90 sec) Rounds – Rest 1 min between each round!

10 x KB Swings

Run to 41 & back

Fort Myers Crossfit TB Sat Boot Camp 10-22-2011 WOD:

5 Rounds: 1 min per station – 3 Teams


1. Row for Calories

2. Push Ups x 20 (rest after reps are completed)

3. Step Ups x 20 each side (rest after reps are completed)

4. MB Slams x 20 (rest after reps are completed)

5. Pull Ups x 20 (rest after reps are completed)


Team with most calories on the rower wins!!

Fort Myers Crossfit TB Fri 10-21-2011 WOD:

WOD:  for time...

200 x Mt Climbers

100 x Side Plank Hip Raises (50 each side)

200 x Flutter Kicks


100 x Mt Climbers

50 x Side Plank Hip Raises (25 each side)

100 x Flutter Kicks


50 x Mt Climbers

30 x Side Plank Hip Raises (15 each side)

50 x Flutter Kicks

Fort Myers Crossfit TB Thrs 10-20-2011 WOD:

OH Squats 5 x 5

Or practice form and technique!



WOD:

8 Rounds Tabata : 20 sec on, 10 sec off

Rowing
Squats Bottom to Bottom
HR Push Ups
Supermans

Skill Practice, Mobility work,

Fort Myers Crossfit TB Wed 10-19-2011 WOD:

WOD: NFT

10, 9, 8, 7,….,3, 2, 1

BB Floor Press - HEAVY!

Sprint from Speed Bump to Speed Bump and Jog back to recover!

Fort Myers Crossfit TB Tues 10-18-2011 WOD:

WOD: NFT

100 x lateral Jumps

50 x KB Swings

100 x Sit Ups


Then complete:

Death by Pull Up: On the minute every minute add one pull up until you can’t complete reps – start with one in the first minute!

Or Pull Up practice! Time to get stronger!

Fort Myers Crossfit TB Mon 10-17-2011 WOD:

Squat Cleans 5 x 5

Beginner Practice Cleans


WOD:

12 min AMRAP

12 x Deadlift

8 x Burpee over hurdle (facing hurdle)

6 x KB/DB Plank Row

For SALE- FAST GSXR 600 - $5000 (Cape Coral, Fl)

Selling my 2004 GSXR 600.

It runs strong and fast. It has full carbon fiber Micron exhaust headers back.

Sounds great!

Bike has 22,106 miles on it. Bike runs perfect.
Has clean Florida title in hand.
Milage may change as I ride it on the weekends.

NO JOY RIDES without cash in hand!!

Good:
Strong breaks front & rear
k/n air fliter
Full carbon fiber Micron exhaust headers back
Sliders
Rear seat comes with bike
Carbon Fiber locking gas cap
Carbon fiber trim on handle bars
Serviced and oil changed 3 months ago (Needs service at 23,000 miles)
Rear tire Dunlop Sport Max (Due for new tire in another 500 miles)
New front tire Metzler Sport (3 months old)
Chain, front and rear sprockets are 3 months old (Approx. 1000 miles on them)

Really fast, very realiable.
Top Speed 170 mph

Starts up every time. Never let's me down!

Never dropped, raced or stunted.  Adult driven!

This bike has never failed me. Selling to upgrade to a 1000 c.c..

$5,000.00

GET IT NOW!!

You can call or text Jerermy at 239-851-3940. This is my business/personal phone for CrossFit Thoroughbreds.
If I don't answer please leave a message and I will get right back to you. 

Fort Myers Crossfit TB Sat Boot Camp 10-15-2011 WOD:

“Murph”

1 Mile Run

100 Pull Ups

200 Pull Ups

300 Squats

1 Mile Run



MINI MURPH:

800m Run

75 Pull Ups

150 Push Ups

200 Squats

800m Run



MICRO MURPH:

400m Run

35 Pull Ups

75 Push Ups

100 Squats

400m Run

Fort Myers Crossfit TB Fri 10-14-2011 WOD:

Strict Press

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 8 x 75%)



WOD:

7 Rounds

10 x MB Squat Chest Pass w/ partner

10 x Dips (weighted, on Rings…)

Fort Myers Crossfit TB Thrs 10-13-2011 WOD:

WOD:

800m Run

80 x MB Slams

600m Run

60 x HR Push Ups

400m Run

40 x KTE,s

Run to 41 & back

20 weighted V- Ups

Fort Myers Crossfit TB Wed 10-12-2011 WOD:

Sumo Deadlift

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 8 x 75%)



WOD:

4 Rounds NFT

5 x KB Swings each arm

10 x Strict Pull Ups (Beginner 5 x)

5 x KB Cleans

150m Row SPRINT!

Fort Myers Crossfit TB Tues 10-11-2011 WOD:

Bench Press

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 8 x 75%)



WOD:

15x 12x 9x

Single arm KB Push Press (advanced: Bottoms Up Press) each side!

Box Jumps

Fort Myers Crossfit TB Mon 10-10-2011 WOD:

Back Squat

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 8 x 75%)



WOD : 15 min AMRAP

10 x BB/DB Squat Clean

25 x DU’s (or 50 x Jump Rope)

Fort Myers CrossFit TB Sat Boot Camp 10-08-2011 WOD:

Saturday Boot Camp



WOD:

1. 4:00 Time Limit

Run to Speed Bump and Back

Max Reps Wall Balls

REST 1:00

2. 4:00 Time Limit

Run to Speed Bump and Back

Max Reps KB SDLHP

REST 1:00

3. 4:00 Time Limit

Run to Speed Bump and Back

Max Reps Push Ups (w. DBs or Med Balls)

REST 1:00

4. 4:00 Time Limit

Run to Speed Bump and Back

Max Reps Lunges

REST 1:00

5. 4:00 Time Limit

Run to Speed Bump and Back

DB Thrusters

REST 1:00

6. 4:00 Time Limit

Run to Speed Bump and Back

Double Unders-or-Jump Ropes


Score = Total Reps

Fort Myers Crossfit TB Fri 10-7-2011 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:

40 min AMRAP!

200m row
Farmers Carry to 41 and back
Bear Crawl down and back
20 MB Trunk Rotations (total)

Fort Myers Crossfit TB Thrs 10-6-2011 WOD:

Warm Up:

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



WOD: "Lumberjack 20"

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

CrossFitTB Gets Therapy

CrossFit Thoroughbreds would like to introduce and welcome it's newest CrossFit Coach and Therapist Adrian Secrest to the CFTB Team. Adrian will be helping us coach on Mon, Wed, & Fri 6am & 7am, Tues. night classes and Sat. Boot Camps at 8am. Make sure you introduce yourself to Adrian when you come to class over the next week and welcome her.

I'd also like to inform our CF members that she is also a licensed massage therapist and offers in home treatments or you can also have her work with you at SW Ortho and Rehab here in Fort Myers.
If you have any aches, pains or injuries she's your girl to help you get better.

Should you have any questions or would like to set up a session with Adrian please see the information provided below.

Welcome to the CFTB Team Adrian!



At Home Massages:
$65 for one full hour. Need more time add $30 per half hour.
As a CrossFit member you save $15.00/session (Regulary $80.00/hr.)

Hours: Must call to schedule appointment!
Tuesday & Friday after 1, anytime Saturday or Sunday. I need at LEAST 24 hours notice... just so I can arrange my schedule but I am pretty flexible... especially on the weekends


See me at the Clinic:
SW Ortho and Rehab
9724 Commerce Center Ct
Fort Myers, fl 33908

$40 includes all therapeutic modalities that are needed: e-stem, ice, heat, ultrasound, etc, Massage, and a possible Chiropractic adjustment if needed... Usually last 1 hour.

Hours:
Monday, Wednesday, Thursday 9am-5pm
Tuesday & Friday 9am-11am but MUST call or text first! :)


Call or text me 239-738-9790 for an appt, 
Adrian Secrest
LMT MA 50017

Fort Myers Crossfit TB Wed 10-05-2011 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: 5 Rounds

Push Ups x 10

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

Burpees over Hurdle x 10

Jump Rope x 100 (or 30 DU’s)



Then complete:

Plank Hold

3 x 2 min advanced
3 x 1 min beginner (take breaks if needed)
rest 1 min between rounds

Attendance for the month of September:

Congratulations to our Top 3... keep up the good work!

20 classes: Efrain & Brian B.
18 classes: Kelly
16 classes: Julie, Seema, Linda, Teresa

Fort Myers CrossFit TB Tues 10-04-2011 WOD:

WOD:

“Michael”


3 Rounds:

Run 800m

50 Back Ext.

50 Sit Ups



Then practice one of the movements:

HSPU’s or Handstand holds

Muscle Ups

Fort Myers CrossFit TB Mon 10-3-2011 WOD:

Warm Up:

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


WOD:

Thrusters (start with: 95#/65#) add weight every round

5 x Thrusters
5 x Strict Pull Ups

4 x Thrusters
4 x Strict Pull Ups

3 x Thrusters
3 x Strict Pull Ups

2 x Thrusters
2 x Strict Pull Ups

1 x Thruster
1 x Strict Pull Up

A Letter From Your Fat Friend

How's it goin’?

This is a letter from your ol' pal, Body Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating way toooooo much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that CrossFit training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz.

Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those CrossFit workouts you tried last January it felt like someone lit a match under your  butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting spoons and forks and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year. Such good times!

Sometimes I wonder, what did you ever do in college without me, your trusted body fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that CrossFit Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the body fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.

So again, if you want to keep your dear old body fat around for another year and another summer, do NOT use CrossFit Training - otherwise, its all over pal, and you'll never see me again.

Body Fat says, "Don't use this"

===> CrossFit Thoroughreds

Your friend,

Body Fat

PS - Seriously!

Don't go near that CrossFit Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention you'll get from the opposite sex.

Who needs it, I say.

PPS - Don't do what these people did.

They used CrossFit Training and look what happened to their body fat.
Now please go get me some more comfort food...

Jeremy,

 I want to thank you and Cordula for all that you do I am grateful that I have chosen to come to CrossFit. I am amazed that in 1 1/2 weeks I lost 14 lbs. The workouts are great and I am challenged everyday. Thanks for sharing about diet and the fact that you take the time to find out what my fitness level is gives me a gauge to know how much I am improving. 

Again thanks and I am looking forward to the next months and to improved health.
                                                    
Michael Nunn  

Emilio Elizalde is Losing:

I'd like to Congratulate Emilio Elizalde on his impressive weight loss. 

In the past 3.5 months Emilio has lost a total of:

Starting Body Weight= 205.6 lbs.
Current Body Weight= 195.8 lbs.
10lbs. on the scale Lost
13.8% Body Fat Lost
30 lbs. of Fat Mass Lost
and Gained 20.2 lbs. of Lean Mass

Emilio has been extremely dedicated to his training and has become much more focused and aware of how crucial his dietary habits play a key role in his weight loss, performance, health and longevity. This is proof that anyone can do this. You need to stop making excuses, get commited and serious about your health and realize anything is possible when you set your mind to it. I'm always here for you if you have any questions regarding your nutrition and exercise program. Please let me know how I can help you succeed and reach your fitness potential.

Keep up the hard work,
Jeremy Barnett

Phil Roberts, 
Level 1 CrossFit- Coach
ISSA-CFT

Below is one of our coaches and his success story from CrossFit.

CrossFit changed his life and inspired him so much that he has now become a certified personal trainer and a Level 1 CrossFit Coach. His goal is to help motivate and inspire others to change their lives as well. He is living proof that anyone can lose weight, get in fit and be healthy if they put their mind to it.

 If Phil can do it you can too! 


 Phil Roberts shown in a before and after picture.

Phil Roberts Started his fitness journey:
June 2009
Weight 378 lbs.
Waist 48

Phil Roberts Aug 12 , 2011
Current Weight 246
Current Waist 38
Total Loss 132 lbs From June 2009 - Aug 2011
10 inches lost off his wiast

Here are Phil's fitness test results and progress from 2009 to 2011

2009 Fitness Tests:
Squat Body Weight - no weight
Bench 185 lbs
Dead lift 275 lbs
1 Mile Run unable to complete
Pull-up 0


 2011 Fitness Tests 
Squat 435lbs
Bench 275lbs
Dead lift 505 lbs
1 Mile Run 8m:38s
Pull-up 3 strict