Men's T-shirts and Women's Tanks

Pre-order your CrossFit TB Apparel NOW!! Limited Availability!!!

Women's Tanks....YES TANKS!!!!!! :-) & Men's T-Shirts 

Burnout Racerback Tank $25 

Pre-order Size: XS, S, M, L

Men's T-Shirts $25

Pre-order Size: M, L, XL

Fort Myers CrossFit TB Sat 6-30-12 Boot Camp:

Teams of 2!  One team member completes one movement then switch! Partner will start on the minute! For Time!!

On the minute every minute complete 3 Burpees!

20 Thrusters (95/65)

20 Push Ups

20 SDLHP (95/65)

20 BW Squats

20 DL (95/65)

20 lat Jumps over bar

20 Thrusters (95/65)

20 Push Ups

20 SDLHP (95/65)

20 BW Squats

20 DL (95/65)

20 lat Jumps over bar

Nutrional Food Diary Analysis

Fort Myers CrossFit TB Fri 6-29-12 WOD:

WOD:

Team 800m Run with OH MB Toss

100 x Partner MB Chest Pass

100 x Partner MB OH Pass

100 x Partner MB Trunk Rotations

100 x Partner MB Sit Ups

….then complete:

4 x 30 sec Hollow Rock

4 x max hold L-Sit (30 sec goal)

4 x 10 x GHD Hypers (optional weight)

4 x 100 Mountain Climbers or 4 x 30 Grasshoppers

25 WOD Books Sold in 24 Hours!!!!!

WOW is all I can say!

We sold all 25 CFTB WOD Books in the first day they were delivered.
Guess you guys are pretty serious about tracking your progress and goals.

That's good to see!


If you didn't get a CFTB WOD Book hang in there. You'll have another chance to get your hands on one.
We just ordered another 25 books today. They should be in within 7-10 days. If you want a copy I suggest pre-ordering yours ASAP before they're all gone again. They don't last long!

See Cordula or Jeremy in the gym to reserve your copy.

Do you have a hard time keeping track of all your times, scores and weights lifted?
Not sure what weights you lifted last session or what your previous max was?
Do you have a hard time figuring out what weights to put on the bar for each set?
Tired of hearing your coaches ask you these questions and not knowing the answers?

Now you can keep track of all this information in one easy to use CFTB WOD Book.





These books are more than blank sheets to write your numbers down.
These books are full of educational material as well.

Included in each CFTB WOD book you'll receive:

• CrossFit lingo with accronyms and abreviations for each exercise
• Nutritional guides for the Zone and Paleo diets
• Lists of "Girls" & "Hero" WOD's with sections to track your scores & times
• Travel WOD's to keep you in shape while you're away
• Picutes and written descriptions of each exercise and how to perform them
• Conversion charts to help you find your weights quicker
• Over 6 months of sheets for tracking your strength & CF WOD information

Click HERE to view sample pages of the CFTB WOD Book.

CFTB WOD Books will be arriving by July 1st. We only have 23 to start with this order. If you are interested please pre-order your book today to make sure you get one before they're gone! They will go quickly.
Once these are sold we will take pre-orders for more books.

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

Thank you for your support,

CrossFit Thoroughbreds

Slow Motion Clean N Jerk

Slow Motion Video Analysis of:
Darian Barnett's 305 lb. Clean N Jerk Technique


 

Fort Myers CrossFit TB Thrs 6-28-12 WOD:

Strength: Front Squat 80%

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)

WOD #1:  3 min AMRAP

Row for Calories

WOD #2: 3 min AMRAP

Pull Ups

WOD#3: 3 min AMRAP

WBS’s

WOD #4: 3 min AMRAP

KB Swings

REST 1:1

Are You the One?

Thank you for this great post CrossFit One World

June 26, 2012

ARE YOU THE ONE?

In the six years we’ve been running CrossFit classes, literally 1000’s of people have stepped through our doors and tried CrossFit. Imagine if all those people were still training at One World. If you thought a few of the sessions are a bit crowded now, think about the group sessions being twice the size. Yuck! What a mess.

The good news is that we don’t follow a commercial gym business plan. The commercial gym plan is to sign as many people up as possible. It doesn’t matter if they show up to workout or not. The membership sales guy at the commercial gym could give a rat’s ass about your fitness or health. His job is to sell gym memberships. As a matter of fact, they know that the majority of the people they sign up will show up once or twice and then call it quits. They know it will be busy around the commercial gym for a month at the beginning of each year. Eventually, all those New Year’s Resolutions are broken. Those same people may try a comeback several times throughout the year, but in the end, the commercial gym owner knows to charge them little, and people will continue to pay regardless of whether they show up or not. For most people, just saying you have a gym membership is actually good enough for them. It’s a genius plan.The commercial gym plan works because of one reason: people are ridiculously lazy. Training takes commitment. People want immediate results. When they realize you can’t look like a fitness model/bodybuilder in just a few weeks of walking around aimlessly using machines, the ideal of “working out to be better you” loses it’s luster. Suddenly, going home and chilling on the couch sounds a lot better than roaming around the gym not knowing what the hell you are doing anyway.

So what about those 1000‘s of people who have tried CrossFit at One World? Most either tried CrossFit or actually joined up. Some people don’t join because they simply can’t afford it. Some join and then circumstances that are out of their control cause them to leave. Hours change at work. People move. Family issues. I understand that. Some things can’t be avoided.

But there have been so many others. If CrossFit is so great, and CrossFit is for EVERYONE (as so many hardcore CrossFit folks will have you believe), then why aren’t all those people still training with us? For some, ego got the best of them. They either ignored the advice of the trainers and pushed themselves past what they were actually capable of doing. They ended up getting hurt. Not our fault, that one is on you. Others have joined and couldn’t come to grips with the fact that they were getting their asses kicked by others. This is usually an issue with men. Often, it’s hard for a grown man to come into the gym and have a girl working out next to him who is lifting more, running faster, and just performing more efficiently. If they are guys who played some sports “back in the day,” the girl being better issue is even worse.

In general though, the same shit happens with CrossFitters that happens with those poor souls wandering aimlessly around the commercial gym. We tend to keep people a little longer, but soon, everyone realizes three things:

1. CrossFit is really hard.
2. Being uncomfortable sucks.
3. DO I REALLY WANT TO WORK THIS HARD AT BEING UNCOMFORTABLE?

It's the choices you make after you ask yourself #3 that make or break you at One World.

It may take a little longer than your average commercial gym member, but it doesn’t take long to realize that you are not going to look like Rich Froning after 6 weeks of CrossFit.Damn! Isn’t CrossFit just like seven minute abs???? I can’t look like that after only a few weeks of short workouts a few days a week???? Ummmmmm.......no. And so, the CrossFit Circle of Life manifests itself: show up to every session on time for a few weeks...realize this is going to be harder than you thought.....start finding every reason in the book not to go to the gym.....pay your membership for one more month despite the fact that you don’t go......send an email to quit, and ask for a refund for that month you didn’t show. Seen it so many times!

Honestly, most people last 6-8 weeks. As a gym owners, Brad and I have come to realize that for every 5 people who start CrossFit, only one will stick with it. There was a time when I thought that we needed to start a beginner class. Yeah, maybe that might work, but truth be told, a beginner class is a scaled version of CrossFit. We are already pretty good about scaling workouts for everyone’s ability. It still comes down to whether you want to work hard or not.

The people who stick with One World are the folks who realize nothing comes easy. They embrace the fun side of One World, and then they plug away at increasing their fitness bit by bit. They are in it for the long term. They are not afraid to work hard and be uncomfortable. For those of you who have been doing this consistently, I applaud you!!! You are cut from granite. You should be very proud of yourselves. CrossFit is not for everyone, but it is for you.

If you are new, you can avoid the “throw in the towel” early syndrome by following a few simple guidelines:

1. Take it easy. You have to walk before you run. If you want to come in and think that you should be doing everything at the level of everyone else right off the bat, isn’t that a slap to the face to those who have put in the work that you haven’t put in yet? Scale back. You will NEVER EVER hear a coach at One World tell you to do more than you want to do or are capable of doing. On the flip side of that:
2. Listen to your coach. I’ve seen a lot of people train over the years. If I tell you to scale something, you prove nothing other than you are a stubborn SOB if you ignore me. Turn a 12 minute workout into a 30 minute workout over and over again and I can assure you that you are doing nothing to improve your fitness. You are resting more than you are working, and you are just being miserable longer than necessary. It's a surefire recipe to quit within two months.
3. Check your ego at the door. We are just exercising. We are just trying to get a little more healthier and better at life than we were yesterday. Don’t get hung up on what everyone is doing around you. Everyone around you will support you and give you encouragement, but they don’t care about your results. No one cares who comes in first or who comes in last. Get over yourself, and you will improve yourself in leaps and bounds.

The funny thing about CrossFit is it never gets easier. That’s why it works so well for those who are ready to commit. As a matter of fact, the better you get at it, the harder is gets. In the end, you set your own goals. You can see superhuman results in a few months, or you can take a longer road to reach your goals. Either way works, but you have to be willing to put in the work. 

Millions are trying CrossFit around the world. Not all are sticking with it. Remember what I said about every five who start and only one stays? CrossFit is not for everyone, but it might just be for you. Are you the one?

******************************************************

WORKOUT   6/27/2012

• 5 x 3 hang power snatch 

Then....

Complete 5 Rounds for time of:

• 5 Deadlifts (185/275)
• 10 Jumping C2B Pullups

This is such a sneaky workout. Jumping chest to bar pull-ups are brutal!

******************************************************

Posted by freddy c. on June 26, 2012 at 18:59 | Permalink

Fort Myers CrossFit TB Wed 6-27-12 WOD:

Crossfit Main Site Conditioning WOD: FOR TIME!!
Run 1 mile

150 DU’s

50 Burpees

Run 800m

100 DU’s

35 Burpees

Run 400m
50 DU’s

20 Burpees

Fort Myers CrossFit TB Tues 6-26-12 WOD:

Strength: Strict Press 80 %

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)

WOD:

Rope Climb x 5 x 4 x 3 x 2 x 1

Clean N Jerk x 5 x 4 x 3 x 2 x 1

(Alt. between exercises and increase weight for CNJ)

2011 CrossFit Games Event #1 - weight: 145#, 165#, 185#, 205#, 225#

Fort Myers CrossFit TB Mon 6-25-12 WOD:

Strength: Deadlift 80%

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)

WOD:

50 Pistols

Sled Push down and back x 5

50 Squat Jumps

50 Sit Ups

50 Hypers

Fort Myers CrossFit TB Sat 6-23-12 Boot Camp:

Teams of 4!

30 min AMRAP
- relay: run speed bump to speed bump and back 1 x /person
- 10 swings each person
- 15 box jumps each person
- 20 lunges (10/leg each person)

1 KB per team - must be held by a team member at all times! Whatever you do, do not set the KB down! 10 Burpee penalty for the team!!

Fort Myers CrossFit TB Fri 6-22-12 WOD:

WOD #1: 1 mile Run Test

WOD #2: 500m Row Test

WOD #3: DU Test unbroken for reps – 3 attempts

(rest in between tests as needed)

WOD #4: Agility: Ladder & Cone Drills

Fort Myers CrossFit TB Thrs 6-21-12 WOD:

Strength: Cleans (full squat) 80 %

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)

WOD:  10 min AMRAP

5 x Power Cleans (115/75)

10 x KB Swings

15 x BW Squats

Get Your CFTB WOD Books Now!!!

Do you have a hard time keeping track of all your times, scores and weights lifted?
Not sure what weights you lifted last session or what your previous max was?
Do you have a hard time figuring out what weights to put on the bar for each set?
Tired of hearing your coaches ask you these questions and not knowing the answers?

Now you can keep track of all this information in one easy to use CFTB WOD Book.

These books are more than blank sheets to write your numbers down.
These books are full of educational material as well.

Included in each CFTB WOD book you'll receive:

• CrossFit lingo with accronyms and abreviations for each exercise
• Nutritional guides for the Zone and Paleo diets
• Lists of "Girls" & "Hero" WOD's with sections to track your scores & times
• Travel WOD's to keep you in shape while you're away
• Picutes and written descriptions of each exercise and how to perform them
• Conversion charts to help you find your weights quicker
• Over 6 months of sheets for tracking your strength & CF WOD information

Click HERE to view sample pages of the CFTB WOD Book.

CFTB WOD Books will be arriving by July 1st. We only have 23 to start with this order. If you are interested please pre-order your book today to make sure you get one before they're gone! They will go quickly.
Once these are sold we will take pre-orders for more books.

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

Thank you for your support,

CrossFit Thoroughbreds

7pm Class Cancellation effective July 15th 2012

The 7pm Class will be cancelled due to the small number of participants! Effective July 15th 2012 Starting July 16th the 7pm time slot (Mon-Thurs) will be part of our OPEN GYM! If you have any questions or concerns please see Jeremy or Cordula.

Fort Myers CrossFit TB Wed 6-20-12 WOD:

Conditioning WOD:

7 Rounds for time on the 3 min mark!

300m Run

12 T2B

Write down time or completed reps per round! Rest the remainder of the 3 min!

Midline Stability:

16 Rounds Tabata Sit Ups, Plank hold (20 sec on/10 sec off) alt between movements

Fort Myers CrossFit TB Tues 6-19-12 WOD:

Strength: Bench Press 80%

5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)

WOD: 4 Rounds NFT (increase weight as reps decrease)

Ring Dips x 10

DB/BB Bend over Row x 10 x 8 x 6 x4

Weighted Push Ups x 25 x 20 x 15 x 10

Weighted Strict Pull Ups x 10 x 8 x 6 x 4

Sleep or Die

Via: YourLocalSecurity.com

Fort Myers CrossFit TB Mon 6-18-12 WOD:

Strength: Back Squat 80 %
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)


WOD: 

21 15 9 reps for time

Deadlift (225/155)
Burpee over the bar (lateral)

Fort Myers CrossFit TB Sat 6-16-12 Boot Camp:

 Finish one exercise before moving to the next!



10 x Sled Push

100 x Sit Ups

10 x Rope Climb

10 x Burpee Broad Jump down the room

Lunges speed bump to speed bump run rest of 400m

50 x Push Press (65/45)

Fort Myers CrossFit TB Fri 6-15-12 WOD:

WOD: For Time

Row 500, 400, 300, 200, 100

Run 1 mile, 800, 400, 300, 200

Double Unders 50x, 40x, 30x, 20x, 10x (Singles – 100x, 90x, 80x, 70x, 60x)

2012 Paleo Challenge is HERE!!!!

Are you ready to get in shape and lose those extra pounds for the Summer? 


Want to look sexier and feel healthier? 
SIGN UP NOW for the 2012 Paleo Challenge!! 


Compete for some great prizes and change your life forever!!


Call 239-851-3940 for more details and how to enter to WIN!

Fort Myers CrossFit TB Thrs 6-14-12 WOD:

Strength: OH Squat 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)


Auxiliary Work: Old School

Box Jumps 5 x 5 (Go high)

Hurdles – KB Over and Under Course 2R/2L

Weighted Lunges BB 5 x 5 (Heavy in Rack)

Fort Myers CrossFit TB Wed 6-13-12 WOD:

WOD: Teams WOD (5 to 7 per team) 6 Rounds per team member


OH plate carry from door to beginning of fence and back

Run to end of fence and back

Bear Crawl Down & Back

KTE's x 10

Each team receives a 25# and/or a 45# plate that must remain over one of the team members heads at all times. Team members will rotate as people complete different movements. If the team allows the plate to drop under then everyone on the team stops and completes 10x Burpees

Mehmets 50 inch box jump

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

Strength: Push Press 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)


WOD: NFT - Thrusters (95#/65#) add weight every round

　
5 x Thrusters

5 x Strict/weighted Pull Ups

4 x Thrusters

4 x Strict/weighted Pull Ups

3 x Thrusters

3 x Strict/weighted Pull Ups

2 x Thrusters

2 x Strict/weighted Pull Ups

1 x Thruster

1 x Strict/ weighted Pull Up　

Fort Myers CrossFit TB Mon 6-11-12 WOD:

Strength: Sumo Deadlift 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)



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

10 x Burpees

Run to end of fence and back


WOD#2: 3 x (goal: 90 sec) Rounds – Rest 1 min between each round!

10 x KB Swings

Run to end of fence and back

Fort Myers CrossFit TB Sat 6-9-12 Boot Camp:

“Kelly”

5 Rounds for Time

Run 400m.

30x Box Jumps

30x Wall Balls

Fort Myers CrossFit TB Fri 6-8-12 WOD:

Skill: 10 min TGU's 5 x 2 each arm


WOD: 5 Rounds NFT!

1 min Plank

Row 200m

kb/db Windmill 10 each side

Sprint 400m

***REST 1 min between rounds*** give 100% on the run and the row!!

Fort Myers CrossFit TB Thrs 6-7-12 WOD:

Strength: Deadlift 75%
5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: 7 min Ladder 1,2,3,4,5...

SDLHP (115, 75), Sit Up

Fort Myers CrossFit TB Wed 6-6-12 WOD:

Strength: Strict Press 75%

5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: ....for time: 100 HR Push Ups - every time you rest on the floor or the top for more than 2 sec run to the end of the fence and back!

Fort Myers CrossFit TB Tues 6-5-12 WOD:

Skill: Snatch Practice


WOD: for time

21 15 9

Power Snatch, Burpee

(beginner DB alt. Snatch or DB alt Clean & Press, Burpee)

Fort Myers CrossFit TB Mon 6-4-12 WOD:

Strength: Front Squat 75%
5 x 50%, 5 x 60%, 4 x 65%, 2 x 70%, (4 x 6 x 75%)

WOD: "Helen" 3 Rounds for time

400m Run

12 Pull Ups

21 KB Swings

Fort Myers CrossFit TB Sat 6-2-12 Boot Camp:

Hero WOD: "Abbate"

1 mile Run

21 Clean & Jerk (155/105)

800m Run

21 Clean & Jerk

1 mile Run

Congrat's to Darcy Lee!!

Darcy just Facebooked: on CrossFit Thoroughbreds. 


"Officially down 28 pounds! 


Thanks in large part to CrossFit Thoroughbreds and their coaches!! 


Thank you!!!"