Fort Myers CrossFit TB Wed. 2-1-12 WOD:

WOD

5 Rounds (NFT)

Back Squat x 10 x 65%

Clean N Jerk x 6 (Men 95 lbs., Women 45-65 lbs.)

OH Weighted Lunges x 4 each leg (Plate)

Small Sled Push down the room

　

　

CFing FAST!!

Fort Myers CrossFit TB Tues 1-31-12 WOD

WOD:

3 Rounds of Each Group with a 3 Minute Rest Between Groups

Group #1

10x Pull Ups
Sprint to Speed Bump – rest :15 seconds – Sprint Back


Group #2

10x Weighted Sit Ups
Sprint to Speed Bump – rest :15 seconds – Sprint Back


Group #3

10x Hypers
Sprint to Speed Bump – rest :15 seconds – Sprint Back








　

Fort Myers CrossFit TB Mon 1-30-12 WOD:

WOD: ...fot time!

Row 250m 

21x 135#/95# Deadlift

21x KB Swings

100x Mountain Climbers
21x KTEs

Row 250m

15x 135#/95# Deadlift
15x KB Swings
100x Mountain Climbers
15x KTEs

Row 250m

9x135#/95# Deadlift
9x KB Swings
100x Mountain Climbers
9x KTEs

You Don't Know Squat!

You Don't Know Squat!

by Jeremy Barnett

Ok, so you think squats are bad for the knees and back. Well then you don't know squat about squats. This is one exercise that can benefit almost every muscle in your body if you do them correctly and safely. So good, in fact, that you MUST do them. I don't care if you're a power lifter, bodybuilder, or a ballerina. You gotta do them! Question is, how? The answer is, as safely as possible without losing any of the benefits! The art and science of medicine dictates that while using drugs, you must minimize the risks while maximizing the benefits. If there's one way to take your iron pill, then, it's in large doses! That means SQUATING!!

Here are a few myths about squats:

MYTH #1: Squats are bad for the knees.

SHATTER THE MYTH
Just as calluses build up on the hands with the application of stress, ligaments, tendons, and other connective tissues thicken in response to the stressed imposed upon the joints during weight training. Also, strengthening the muscles that move the knee joint improves its stability, and there's some evidence that even the portion of the bone into which the tendons insert becomes stronger, further improving the joint's integrity. While proper stress produces adaptation, overly stressful exercise can cause breakdown of bodily tissue.

Whenever you squat, hack squat, or leg press your feet position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Although each individual must determine their own best stance exercise per exercise (based on their own anatomical peculiarities such as height and leg length), the following variables must be taken into consideration:


The quadriceps muscles can contract more efficiently when the feet are pointing slightly outward. They should NEVER point straight ahead. If you squat with a very wide stance, your adductors (inner thighs) tend to assist the quads. This can result in stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking.

During the descent phase of any type of squat, leg press, or hack squat, do not allow the knees to extend beyond your toes. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament in the knee.

Although many top bodybuilders advocate a very close stance for the purpose of isolating the outer quads, this is a myth, and it places you at risk, particularly since you'll have to use a lot of back to execute the lift, or (if you use heels) place great shear and compression on the knees, especially the posterior cruciate ligament which stabilizes the knee joint and limits rotation and hyperextension of the knee.

Always warm up thoroughly before squatting. Your muscles and other tissues of the knee joint LOVE warmth! Think of this analogy, cold taffy breaks, warm taffy doesn't. So warm up to prevent injuries.

MYTH #2: Squats are dangerous for the spine.

SHATTER THE MYTH
If performed with a relatively straight back, the weight is borne directly over the spinal column, and torque as well as shearing force is minimized. Weight training is supposed to strengthen the supportive tissues of the body (bones, muscles, and connective tissues). So wear a belt when the weight is heavy and the reps are low, but stay away from such supportive devices otherwise.

MYTH #3: I can isolate my quads better by using a block or weight under my heels.

SHATTER THE MYTH
The practice of putting blocks or weights under your heels is widespread among bodybuilders in order to gain better isolation of the quads while squatting. The problem is that your knees go way out over your feet, placing great shear and compression on both the cartilage and ligaments of the knee, which over time can cause serious damage to the knee joint.

MYTH #4:Bodybuilders will get bigger, more defined quads with leg extension, and they'll get bigger, more defined hamstrings with leg curls, so they don't need squats.

SHATTER THE MYTH
I recognize the need for other leg exercises in a bodybuilder's routine. Leg curls and leg extensions are great, but don't get the idea that they are how a bodybuilder gets definition! DIET provides definition. As for squatting, well, let me give you words of wisdom from Jeff MADDOG, the ISSA strength coach for the university of North Carolina.

Down the road, in a gym far away
A young man was heard to say,
"No matter what I do, my legs won't grow!"
He tried leg extensions, leg curls, leg presses too.
Trying to cheat, these sissy workouts he'd do!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pain,
Where the big iron rides high, and threatin' lives,
Where the noise is made with big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Said, "Boy, stop lying and don't say you've forgotten!
Trouble with you is you aint been SQUATIN'!!"

MYTH #5: Squats will give you a broad butt.

SHATTER THE MYTH
Lots of people squat without getting big glutes. Fact is that gluteal development is more often due to genetics and not squats. If this myth were true then everyone performing squats would have a broad butt. The simple movement of sitting down and standing back up mimics the same body movements as a squat. So, if this myth were true then everyone would have a broad but just from sitting and standing. Your maker gave you your genetics whether it is a small, medium, or large butt. Be proud of what you have and SQUAT with it!

MYTH #6: Squats are only good for strong men or serious athletes.

SHATTER THE MYTH
If you've never performed a squat before and you're interested in trying this great exercise please seek professional help from one of our certified fitness trainers to teach you proper form and technique. If performed properly and safely the squat can be a very rewarding exercise for every person. There are so many benefits to the body from this one exercise; increased lower body strength, stamina, stability and balance, increased bone density in the legs and hips to help prevent osteoporosis, possible broken bones and fractures, increased strength in the low back, obliques, and abdomen plus so many other benefits to the body that I could write a whole just on the rest of them.

Squats are often called the "KING" of all exercises. Every athlete and fitness person should do squats; but you have to do them correctly and safely! You must maintain a very erect body position when descending into the deep squat position. Leaning too far forward in the squat can be dangerous to your lower back. You should also learn how to go down into the squat position so you are low enough. The top of your thighs should be parallel to the floor in a well-executed squat. Higher than that, and your losing some of the benefit to your strong hip muscles (gluteals and hamstrings). The pressure of the weight should be placed on your heels while descending as well as ascending and never on your toes as this can cause abnormal patellar (knee cap) tracking and over time serious damage to the knee joint. If you've never done squats before or if you've been doing them and are unsure if you've been doing them correctly make sure you see one of our certified fitness instructors. They will instruct you on proper foot spacing and bar spacing on your back as well as proper body alignment and body mechanics.

Fort Myers CrossFit TB Sat 1-28-12 Boot Camp:

Sat. 1/28/2012Boot Camp:

AMRAP 8

10 Lunges

10 Push Ups

rest 2 minutes

AMRAP 8

5 Pull Ups

15 Double Unders (50 singles)

rest 2 minutes

AMRAP 8

5 Toes2Bar

10 Jump Squats

rest 2 minutes

AMRAP 8

5 Burpees

Sprint to speed bump

Fort Myers CrossFit TB Fri 1-27-2012 WOD:

WOD: ...for time!

Run to 41 and back
Bear Crawls down and back (60ft)
25 x Sit Ups
25 x Superman

400m Run
Bear Crawls down and back (60ft)
25 x Sit Ups
25 x Superman

800m Run
Bear Crawls down and back (60ft)
25 x Sit Ups
25 x Superman

Fort Myers CrossFit TB Thurs 1-26-12 WOD:

 Conv. Deadlift 70%:

8 x 50, 6 x 55, 5 x 60, 3 x 65, (5 x 6 x 70%)

WOD:

3 x 10 Heavy Lunges

3 x 3 Heavy TGU's

3 x 10 Box Step Ups

Fort Myers CrossFit TB Wed 1-25-12 WOD:

Strict Press 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD :

4 Rounds:

Strict Pull Ups x 5-10

10x BB –or- DB Push Press

Fort Myers CrossFit TB Tues 1-24-12 WOD:

WOD: 4 Rounds

Row 250m

100 Mt. Climbers (total reps)

Run 400m

10x MB Rotational Slams

10x Box Jumps

10x KTEs

400m. Plate –or- Sandbag Carry

...6 am class having fun with the new sandbags! ;-)

 

8 am class....more fun!:-)

...this is how Nick got it done!

 

Fort Myers CrossFit TB Mon 1-23-2012 WOD:

Strength: OH Squat 70%:

8 x 50, 6 x 55, 5 x 60, 3 x 65, (5 x 6 x 70%)


WOD:  Heavy FRAN 10 6 4 2
Thrusters: 10 x 65%, 6 x 70%, 4 x 75%, 2 x 80% (Based on Push Press)

Pull Ups: Weighted vest, Band Resisted or Partner Assisted (No Jumping & No Band Assisted)

Jean 245 lb. Thrusters x 2

Fort Myers CrossFit TB Sat 1-21-2012 Boot Camp

Sat. 1-21-2012 Boot Camp



WOD #1: 50x Burpees for Time –or- 5 Min. AMrep Burpees


WOD #2: 20 Minute Clock

1 Minute On; :30 Plank at the top of the minute of rest; :30 rest

AMRAP each Minute On

5x KB Swings

5x Push Ups

* at the end of the “on minute” enter a :30 plank *

Fort Myers CrossFit TB Fri 1-20-2012 WOD:

WOD:


400m OH Plate Carry (45/25)

Row 400m

400m Farmer Carry (single arm - switch half way)

Run 400m

400m BB Carry (65/45)

Row 400m

400m Plate Carry

Run 400m

Fort Myers CrossFit TB Thrs 1-19-2012 WOD:

Strength: Sumo DL 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts



WOD: Ladder – 10 min time cap!!

1 2 3 4 5…..


BB or KB SDLHP

Burpees

Pull Ups

Fort Myers CrossFit TB Wed 1-18-2012 WOD:

Strength: Push Press 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


WOD 1:

For the leader board: max reps OH KB Swings (50#/30#)

Only reps OH will count as soon as KB drops below shoulders the attempt is over!



WOD 2:

4 Rounds

10 x MB Push Ups

10 x Strict Presses (M95/75) (W65/45)

10 x Grasshoppers (each side)

KB WOD Results:

Men 50 # KB:
Jean 100
Trevor 70
Jeremy 66

Women 30# KB:
Ashley 167
Sharon 150
Melisa 90

Awesome Work!!!! :-)

Fort Myers CrossFit TB Tues 1-17-2012 WOD:

WOD: for TIME!



Buy in: 2 min Plank followed by an 800m Run



4 Rounds

20 Sit Ups

20 DU’s (60 Singles)

20 Seated Plate Trunk Rotations (45#/25#)

20 DU’s (60 Singles)

20 Leg Raises

20 DU’s (60 Singles)



Cash Out: 2 min Plank followed by an 800m Run

Hammerheads take another victory

Guys,


I really believe that rugby represents the best opportunity for an athlete to apply Crossfit obtained speed, strength, endurance, and focus. It is truly the ultimate team game with all players sharing the responsibilities of passing, running, and playing both offense and defense. It is a game that has positions that will accommodate players of all sizes, and despite not wearing pads it is a game that produces significantly fewer serious injuries then American Football. Most players in the US don’t start playing the game in until college or later. So no experience in necessary and we are happy to teach those interested.

But don’t take my word for it check out this video featuring two of the World Champion New Zealand All Blacks and dedicated Crossfitters - http://www.youtube.com/watch?v=BQCt0AWkXzE&feature=related


Thanks,
Dan Banks
334-328-5736

Just beat Tampa Krewe 26 - 16. Hammerheads are rolling through D2 Florida rugby.

Left center in green jersey-Dan Banks
Left middle in green jersey-Miguel Gonzalez
Left rear in green jersey-Jean Etcheverry

Nice job Hammerheads!
CrossFit training is paying off!

 
 
 
 
 
 

Fort Myers CrossFit TB Mon 1-16-2012 WOD:

Strength: Front Squat 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


Skill:

OH Squat 5 x 5

Increase weight or use the time to practice with the bar or the PVC Pipe!!

Fort Myers CrossFit TB Sat Boot Camp 1-14-2012:

Sat 1-14-12 Boot Camp:

Complete 3 Rounds for each WOD before moving to the next! Finish each Round with a BEAR CRAWL down and back in the room!



Buy in: 400m Run


WOD 1 (outside):

12 WBS's
31 Sit Ups

20 Lunges (total reps)

11 Push Ups


WOD 2 (inside):


12 KTE’s

31 KB Swings
20 Burpees
11 Cal Row


Cash out: 50 DU’s (300 Singles)

Fort Myers CrossFit TB Fri 1-13-2012 WOD:

WOD:


6 Rounds:

Ladder Drills 2 x

Hurdles Over and Under with KB 1 x R /1 x L

Small Hurdles 2 x

Sprint to Speed Bump (SPRINT!) walk back to recover

Guys,


I really believe that rugby represents the best opportunity for an athlete to apply Crossfit obtained speed, strength, endurance, and focus. It is truly the ultimate team game with all players sharing the responsibilities of passing, running, and playing both offense and defense. It is a game that has positions that will accommodate players of all sizes, and despite not wearing pads it is a game that produces significantly fewer serious injuries then American Football. Most players in the US don’t start playing the game in until college or later. So no experience in necessary and we are happy to teach those interested.


I’d like to invite you all out to watch your fellow Crossfitters Mike (Miguel) Gonzalez, Jean Etcheverry, and myself as we take on the Tampa Krewe RFC this weekend at 2:30pm in Estero (party to follow). I hope some of you might watch the game and develop an interest in joining us on the pitch.


But don’t take my word for it check out this video featuring two of the World Champion New Zealand All Blacks and dedicated Crossfitters - http://www.youtube.com/watch?v=BQCt0AWkXzE&feature=related

Directions:
Take I-75 to exit 123 Corkscrew Rd and head west. Make a left on Three Oaks Parkway, and a right on Williams Rd. The pitch is located on the right just after Estero High School and their football field and before the golf driving range (look for the goal posts).


Thanks,
Dan Banks
334-328-5736


Dan Banks in Training

Fort Myers CrossFit TB Thrs 1-12-2012 WOD:

Strength: Conv. Deadlift 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


Skill: Power Clean DB or BB 5 x 5 (adv. Squat Clean 5 x 5)

…time to practice or learn something new!:-)

Fort Myers CrossFit TB Wed 1-11-2012 WOD:

Strength: Bench Press 1 RM Test!

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


WOD: 15 min AMRAP:

10 HR Push Ups

20 Superman

30 Mountain Climber (total reps)

Fort Myers CrossFit TB Tues 1-10-2012 WOD:

WOD:

200m Row

10 KTE’s

400m Run

20 KB Swings

50 Lat Hurdle Jumps



250m Row

20 KTE’s

800m Run

30 KB Swings

100 Lat Hurdle Jumps



300m Row

30 KTE’s

1 mile Run

40 KB Swings

150 Lat Hurdle Jumps

Updated CrossFit Certification Arrives

Finally after waiting almost 3 months I got my updated CrossFit Certification in. About time! Lol

Fort Myers CrossFit TB Mon 1-9-2012 WOD

Strength: Back Squat 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


WOD:

5 Min AMRAP

5x Situ Ups

10x Air Squats

15x Double Unders


***Rest 2 Minutes***


5 Min AMRAP

5x Burpees

10x Lunges (Alt. Legs)

15x Double Unders

New Equipment Photos

Here's some pictures of our new equipment.

We have all kinds of fun in store for the new year.
Don't forget we'll be testing the next three weeks.
Make sure you make it to class.
You'll need these new numbers for our next 16-week program.

See you on Monday!


New Strength Bands

New Rogue Bar

New 30 lb. Slam Ball & Kettlebells

New Rogue Parralets

New Rogue Bumper Plates

New Concept 2 Rower
We now have 4 rowers and do more
team challenges/

New Sand Bags
Let the fun begin!

Fort Myers CrossFit TB Sat Boot Camp 1-7-2012

Sat 1-7-2012 Boot Camp:



One person works while the other rests! Complete one exercise as a team before moving to the next!


Team Run to 41 & back (Team cannot begin workout until all members are back from run)

800m plate OH carry (45/25) - switch every 40 steps

200 Squats w/plate (45/25) - switch every 20 sec.

200 Push Ups - switch every 20 sec.

200 Sit Ups – switch every 20 se.

200 KB Swings – switch every 20 sec.

Finish with a 400m Run! Timer does not stop until both team members make it back to the gym!

The Toys are Here!

Thanks again to everyone that pitched in and donated to the CrossFit Thoroughbreds equipment fund.
This morning all the toys were delivered and are now ready for our CrossFitters. Time for the coaches to get creative and come up with some fun new WOD's for everyone.

P.S. Make sure you do not miss the next three weeks of classes.
We will be completing our 1rm testing for all strength lifts, cardiovascular testing and MetCon testing.
It is important that you know these numbers as you will need them as we begin our next 16-week phase of training.
If you have any questions please call 239-851-3940 or email crossfittb.com .

Have a great weekend and we'll see you next week for testing.

Jeremy & Cordla

Fort Myers CrossFit TB Fri 1/6/2012 WOD:

Warm Up:

POSE Drills


WOD:
 5 K Race Day! Record your time!

Sylvie's New Deadlift PR

Sylvie's New Deadlift PR
205 lbs. PR
Body Weight 120 lbs.
(1.7 x's her body weight)

Fort Myers CrossFit TB Thrs 1/05/2012 WOD:

Stength: 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%)


WOD: 3 Rounds

5 TGU's each side

10- Windmills each side

Fort Myers CrossFit TB Wed 1/4/2012 WOD:

Strength: Shoulder Strict 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: 4 Rounds

20-Push Ups

20-Pull Ups

Fort Myers CrossFit TB Tues 1/3/2012 WOD:

Strength: Front Squats 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 Rounds

25-KB Thrusters

25-KTE's

25 Double Unders (100 Singles)

Fort Myers CrossFit TB Mon 1/2/2012 WOD:

Mon. 1-2-2012 – No scheduled classes! Gym Closed!