Fort Myers CrossFit TB Sat 3-31-12 Boot Camp:

Four Teams – follow the leader – cannot advance
40 Minute AMRAP

20 Calorie Row

20x Weighted Sit Ups

20x DBs Ground to Overhead (single arm – alt. arms)

20x Squat Jumps

RealFit Foods Delivered to You!

Hey CrossFitters,

More great news just keeps on coming. We have recently partnered with Real Fit Foods located in Naples, Fl. to bring our members healthy meals prepared and delivered to them. For almost the same price as buying your own groceries you can now have a professional chef prepare and deliver your meals to you.

 Chef Chad has degrees in both Dietetics/Nutrition & Culinary Arts and prepares delicious, nutritious lunches and dinners for pickup at CrossFit Thoroughbreds every Monday & Wednesday.

RealFit Foods are proud partners with St. Matthews house and a percentage of each meal sold will be directly donated to them! For more information please email Chad at chado@realfitnessgroup.com .

Please review the menu and price plans below. If you are interested in saving time and money with the benefit of eating the right meals to help you achieve your fitness goals then contact Jeremy or Cordula in the gym or at 239-851-3940 or by email crossfittb@yahoo.com to begin ordering your meals.

We will begin taking orders Monday April 2nd, 2012.

For more information or to ask the Chef a question go to:
http://www.facebook.com/#!/RealFitFood/info



Meals are based on lunch and dinner only!
You provide breakfast and snacks.


Meal plans

Week 1:

Monday

Lunch:

1. Asian turkey burger & pickled cucumber slaw served with sweet potato salad
2. Southwestern Chicken Salad served with mixed greens, black bean & roasted corn salsa and mixed veggies in a chili vinaigrette

Dinner:

1. Pesto marinated chicken breast served with ratatouille
2. Apple & herb pork loin with maple glaze and served with sweet potato mash

Wednesday

Lunch:

1. Jerked chicken salad with fresh veggies, mango salsa & citrus vinaigrette
2. Wild berry spinach salad with fresh veggies, grilled chicken breast & berry vinaigrette

Dinner:

1. Thai chili glazed salmon served with pan-Asian sautéed veggies
2. Tex-Mex chicken breast drizzled in a lime vinaigrette topped with pico & served with RFF Veggie medley

Week 2:

Monday

Lunch:

1. Tuna salad with almonds & herbs served atop mixed greens and fresh veggies tossed in balsamic mustard vinaigrette
2. Chicken fajita Salad served with peppers, onion, cilantro and chili-adobo vinaigrette

Dinner:

1. Veggie filled meatloaf with tomato balsamic glaze served with sweet potato mash
2. Chicken apple sausage & Cabbage with diced sweet potatoes

Wednesday

Lunch:

1. Grilled curry chicken & peanut dipping sauce served with Thai coleslaw
2. Italian Sausage and pepper salad with fresh veggies & roasted red pepper vinaigrette

Dinner:

1. Seared salmon with bruschetta tomatoes served with balsamic roasted veggies
2. Beef and Broccoli stir-fry

Week 3:

Monday

Lunch:

1. Southwest turkey burger with grilled corn and black bean salsa accompanied by sweet potato salad
2. Buffalo chicken salad with mixed greens and veggies tossed in Greek yogurt ranch dressing

Dinner:

1. Zucchini and squash “noodle” spaghetti with sweet Italian sausage and peppers
2.  Chicken picatta served with pesto marinated and seared veggies

Wednesday

Lunch:

1. Pesto chicken salad served with fresh veggies and a roasted pepper & balsamic vinaigrette
2. Asian chicken salad with fresh veggies, sliced almonds & sesame soy vinaigrette

Dinner:

1. Chicken curry served with pan-seared mixed veggies
2. Tomato basil wild cod served with balsamic roasted RFF veggie medley

Week 4:

Monday

Lunch:

1. Spinach salad with chicken breast, hard-boiled egg, bacon and honey cider vinaigrette
2. Turkey Taco Salad with mixed greens, black bean & roasted corn salsa tossed in chili vinaigrette

Dinner:

1. Caribbean Jerk Tilapia served with mango salsa & RFF sautéed veggie medley
2. Ancho & Roasted Pepper Chicken Breast served with RFF veggie medley

Wednesday

Lunch:

1. Honey Mustard Chicken Salad with assorted fresh veggies & lemon honey mustard dressing
2. Seared Tilapia Served atop a roasted corn, bacon and snap pea hash side of sweet potato salad

Dinner:

1. Cumin, cilantro & soy marinated flank steak served with RFF sautéed veggie medley
2. Chicken Florentine (spinach, bacon and garlic) served with pesto marinated veggies

Week 5:

Monday

Lunch:

1. Chicken Salad chicken salad mixed with nuts and fruit served over mixed greens tossed in a berry vinaigrette
2. BBQ Chicken Salad served with roasted corn, black beans, cilantro and fresh veggies in Greek yogurt ranch dressing

Dinner:

1. Braised pot roast with sweet potato hash
2. Tomato basil meatballs served with ratatouille

Wednesday

Lunch:

1. Greek Salad with grilled chicken, olives, feta, fresh veggies and homemade Mediterranean vinaigrette
2. Blackened salmon salad with fresh veggies & roasted pepper balsamic vinaigrette

Dinner:

1. Chicken marsala served with RFF veggie medley
2. Chimichurri marinated flank steak served with RFF sautéed veggie medley

Week 6:

Monday

Lunch:

1. RFF Chopped Salad with mixed greens, egg, bacon, grilled chicken and fresh veggies with balsamic vinaigrette
2. ‘Carnitas’ aka. Pulled Pork Salad served with fresh veggies, black bean & corn salsa and chili lime vinaigrette

Dinner:

1. Homemade Cajun jambalaya with chicken breast, Andouille sausage and fresh veggies
2. Thai Chili Chicken Stir-fry with pan seared mixed veggies

Wednesday

Lunch:

1. RFF Spaghetti Spaghetti squash topped off with a meaty tomato sauce
2. Flank steak fajita salad with roasted peppers, onion & cilantro chili vinaigrette

Dinner

1. Sundried tomato and artichoke chicken breast served with pesto marinated veggies
2. Nut crusted chicken breast served with sweet potato mash

Substitutions:

Dinner-

1. Lemon Herb marinated chicken breast
2. Grilled chicken breast ‘scampi’ style

Lunch-

1. Grilled chicken breast salad with fresh veggies and mustard balsamic vinaigrette
2. Tuna Salad with mixed greens, fresh veggies and a red wine vinaigrette

Sides-
*No substitutions on side dishes*






Price List - *Meals include lunch and dinner

 (Normal= smaller portions, Athlete= Larger portions)

1 month  program:  
                                                         Normal            Athlete
                 
2 days/week= (16 meals/mo.)          $219.00           $289.00  
4 days/week=  (32 meals/mo.)         $379.00           $439.00   



3 month program:
                                                          Normal           Athlete

2 days/week= (16 meals/mo.)          $199.00           $269.00  
4 days/week= (32 meals/mo.)          $349.00           $419.00   






Thank you for your support,

CrossFit Thoroughbreds

Fort Myers CrossFit TB Fri 3-30-12 WOD:

Skill: Pull Up Practice –or- Advanced = Weighted Pull Up 5 x 1x


WOD:

5 Rounds – EACH for Time

7x Burpees

10x Hand Release Push Ups

7x Burpees

10x Pull Ups

REST :90 Seconds

Fort Myers CrossFit TB Thur 3-29-12 WOD:

WOD:

3 x 100m. Sprint – rest: 90 seconds between rounds to guarantee MAX effort

2 x 400m. Sprint – rest 2:00 between rounds to guarantee MAX effort

1 x 800m. Sprint


3 x 300m. Row – rest at least 2:00 between rounds to guarantee MAX effort

2 x 500m. Row – rest at least 3:00 between rounds to guarantee MAX effort

1 x 750m. Row

Fort Myers CrossFit TB Wed 3-28-12 WOD:

WOD:
"Air Force WOD"

*pick one bar weight (95#/70# - obviously scalable)

**perform 4x burpees every minute on the minute

20x Thrusters

20x Sumo Deadlift High Pulls

20x Push Press

20x OH Squats

20x Front Squats

15 min time limit! (2 heats – partner counts)

Fort Myers CrossFit TB Tues 3-27-12 WOD:

Skill: TGU – 3 x 3x (each side)


WOD:

20 Minutes to get as far as possible

10x Broad Jumps

20x KB Swings

10x OH Walking Lunges (45#/25#)

Then…

20x Broad Jumps

40x KB Swings

20x OH Walking Lunges

Etc..

Fort Myers CrossFit TB Mon 3-26-12 WOD:

WOD:

40 Minute Cap to

1. Find 5x MAX Push Press

2. Row 750m.

3. 3 x Plank for MAX Time

4. 50x Deadlifts for Time (155/115)

- Complete all and score within the time cap in any order – each event is individually scored

Fort Myers CrossFit TB Sat 3-24-12 Boot Camp:

WOD:

25 Minute Cap


Run 1 Mile

Complete as Many Rounds as Possible with Remaining Time

"Cindy"


5x Pull Ups

10x Push Ups

15x Squats

Fort Myers CrossFit TB Fri 3-23-12 WOD:

CrossFit Games Open WOD – Week 5

-or-

10 Rounds for Time

10x Walls Balls

10x Leg Raises

20x Double Unders

Plate Carry to 41 and Back

Fort Myers CrossFit TB Thur 3-22-12 WOD:

Skill Practice – CrossFit Games Open - Week 5



WOD:

Not For Time

KB Swings (eye level) 20x, 18x, 16x…6x, 4x, 2x

Toes to Bar 10x...3x, 2x 1x

Box Step Ups (weighted) 10x…3x, 2x, 1x

Fort Myers CrossFit TB Wed 3-21-12 WOD:

Back Squat – work up to 90%

5x50%, 3x60%, 2x70%, 2x75%, 1x80%, 1x85%, (3x3x90%)



WOD:

21x – 15x – 9x For Time

Burpees

OH Lunges (45/25)

Fort Myers CrossFit TB Tues 3-20-12 WOD:

WOD:

Team 10K Row

*each partner rows 300m

When you finish rowing you must complete the following before rowing again

10x Weighted Sit Ups

15x Mountain Climbers (each leg)

20x Medicine Ball Slams

*the rowing order cannot change

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Fort Myers CrossFit TB Mon 3-19-12 WOD:

Bench Press – work up to 90% in 20 Minutes

5x50%, 3x60%, 2x70%, 2x75%, 1x80%, 1x85%, (3x3x90%)

Deadlift – work up to 90% in 20 Minutes

5x50%, 3x60%, 2x70%, 2x75%, 1x80%, 1x85%, (3x3x90%)



WOD: ...if time allows


7 Minute AMRAP
MAX Reps Push Ups (feet on 45# plate, chest to deck)

*on any pause or break in the movement run to 41 and Back

Fort Myers CrossFit TB Sat 3-17-12 Boot Camp

Partner WOD - each partner completes prescribed number of reps

* each pair holds a 25# or 45# plate for duration of workout(does not need to be overhead), switch the

plate on the run as desired

20x Box Jumps

30x Burpees

40x Push Ups

400M Run

60x Line Jumps (over and back = 1x)

70x Squats

800m Run

Fort Myers CrossFit TB Fri 3-16-12 WOD:

CrossFit Games Open WOD – Week 4

-or-

For Time

50x SDLHP (95#/65#)

100x Sit Ups

Run 1 Mile

100x Sit Ups

50x SDLHP

Fort Myers CrossFit TB Thurs 3-15-12 WOD:

Skill Practice – CrossFit Games Open – Week 4

 

WOD:

15 Minute AMRAP

10x Alternating Jump Lunges with PVC Overhead

2x 5m. Shuffles Down and Back

20x 4-Count Flutter Kicks

Fort Myers CrossFit TB Wed 3-14-12 WOD:

Skill Practice:

Snatch Practice – 20 Minutes

MAX Standing Broad Jump – 3 Attempts

 

WOD:

21x – 15x – 9x For Time

Power Snatch (sub = KB Swings)

Squat Jump (touch floor each rep)

Fort Myers CrossFit TB Tues 3-13-12 WOD:

WOD:

 

For Time – score is total time with the 1:00 rest periods

 

Run 1600m

Row 250

Rest 1:00

Run 800m

Row 250

Rest 1:00

Run 600m

Row 250

Rest 1:00

Run 400m

Row 250

Rest 1:00

Run 200m

Row 250

Fort Myers CrossFit TB Mon 3-12-12 WOD:

Strict Press – work up to 85%

5x50%, 5x55%, 3x60%, 2x65%,1x75%, (3x5x85%)

WOD: 3 Rounds for Max Reps of:

1:00 Push Press (115/75)
1:00 Burpees
1:00 Toes to Bar

*score is total reps accumulated during three rounds - no rest until after

Fort Myers CrossFit TB Sat 3-10-12 Boot Camp:

Fort Myers CrossFit TB Fri 3-9-12 WOD:

WOD #1:

1 mile Run for time



WOD #2:

2 x 500m Row for time. First round: practice/ warm up, second round: all out!!

3 x 2 min plank


after wod #1 & #2: 10 min Agility work

Fort Myers CrossFit TB Thrs 3-8-12 WOD:

Skill practice for the CrossFit open wod!!

Fort Myers CrossFit TB Wed 3-7-12 WOD:

Team WOD: 1 BB per Team

BB Clean N Jerk x 50 per Team Member (115/75)


Complete the remainder of reps as Burpees every time you stop and Run to 41 and back!

(Example: first round 18 Clean N Jerk = 32 Burpees)

If weight is adjusted (lighter) complete 75 reps!

Fort Myers CrossFit TB Tues 3-6-12 WOD:

WOD #1: "Helen"

3 rounds for time:

400m Run

21 x KB Swings

12 x Pull Ups



WOD #2: 4 Teams: Row 200m (SPRINT) 4 times!

Add total rowing time for score!

Fort Myers CrossFit Mon 3-5-12 WOD:

Warm Up to 85% of your max: Front Squat and conv Deadlift

WOD: 4 teams - adjust weight as needed for all team members NFT!!

3 Rounds NFT

DL x 4

Run to 41 and back

20 MB seated Trunk Rotations (total reps)

20 Sit Ups

Front Squat x 4

Run to 41 and back

20 MB seated Trunk Rotations (total reps)

20 Sit Ups

Fort Myers CrossFit TB Sat 3-3-12 Boot Camp:

Partner Training for time

5 Rounds:

100m Suicide

25 x KB Swings

5 Rounds:

15 x WBS's

50 x Jump Rope

Fort Myers CrossFit TB Fri 3-2-12 WOD:

Warm Up: 10 min Ladder Drills

WOD: 30 min AMRAP (for max reps)

 20 x Leg Raises

20 x lat Box Hops (low box) for speed

20 x MB Rotational Slams

20 x Push Ups

1 x Sled Push

 

(everthing is total reps!)