FortMyers CrossFitTB Sat. 8/31/2013 WOD

Boot Camp

TIMED!

50 DL 135/75

60 Pull Ups

70 Cleans 95/65

80 Push Ups

90 T2B

1-Mile Run

Labor Day Schedule Changes
PLEASE READ!!!

Monday 9-2-2013

We'd like to inform all CFTB and ETG members that we will only have one 8:00am Boot Camp on Labor Day.

No other morning or evening classes will be available!

Regular classes will begin again on Tuesday 9-3-2013.

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

Thank you,
Jeremy Barnett

FortMyers CrossFitTB Fri. 8/30/2013 WOD

Agility & Plyos

FortMyers CrossFitTB Thrs. 8/29/2013 WOD

Deadlift 65%

10 x 50%, 2 x 5 x 60%, (2 x 8 x 65%)

Accesory: Good Mornings 3 x 10

WOD 1: Diane TIMED! 21, 15, 9 (10 min. CAP)

225/135 Deadlift

Handstand Push Ups

WOD 2: Annie TIMED! 50, 40, 30, 20, 10 (10 min. CAP)

DU’s

Sit Ups

Labor Day Schedule Changes
PLEASE READ!!!

Monday 9-2-2013

We'd like to inform all CFTB and ETG members that we will only have one 8:00am Boot Camp on Labor Day.

No other morning or evening classes will be available!

Regular classes will begin again on Tuesday 9-3-2013.

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

Thank you,
Jeremy Barnett

Hi Rep Olympic Lifts

by Mark Rippetoe T-Nation

Here's what you need to know...

• High-rep snatches or clean and jerks can be done safely by very experienced Olympic lifters. But they wouldn't do them anyway because there's no purpose.

• The average person who does high-rep Olympic lifts is a walking encyclopedia of bad, unsafe, and unproductive form.

• Snatches and clean and jerks, as technique-dependent lifts, fall apart easily in the presence of fatigue.

• There's a time for conditioning, but there are better ways to do it than to perform the Olympic lifts like a jackass.

The use of high-rep snatches and clean and jerks for conditioning must be evaluated in the context of the program. Are we using them for exercise or training? And does it really matter?

First, if an experienced Olympic lifter wants to use snatches and C&Js for conditioning or on a dare, sure, go ahead. An experienced lifter actually knows how to do them correctly. And he has had back position and lockout technique hammered into his head enough that these important factors will not erode that much with fatigue – the reps will just be rested longer in between.

So, for an experienced lifter, high-rep snatches won't be a problem. But such a person won't do them anyway, since high-rep snatches don't accomplish anything productive.

For casual exercisers, CrossFit-types and the like, the calculation is a bit different. The vomit I see on the internet – complete lumbar flexion, everything pressed out, everything intentionally rebounded from the floor, all done under the watchful eye of some moron saying "Nice!" – makes me of two minds.

Part of me hopes the fools hurt themselves badly (after all, orthopedic surgeons gotta eat too), and part of me hopes their incompetent, stupid-ass coaches all die in a great Job-like mass of infection (boils, abscessed hemorrhoids, lungs full of fluid, etc.).

It's both an embarrassment to watch and a testament to the fact that apparently tens of thousands of people don't know what the **** they are doing, and have no apparent desire to learn.


But Are They Good for Conditioning?

But the real question here is this: what do you hope to accomplish by doing high-rep snatches, done either correctly or incorrectly? And in either case, is there a better alternative, and why?

"Conditioning" is the use of high-intensity, longer-duration glycolytic exercise to elevate heart rate and respiration rate for the purpose of adapting to this type of work. Conditioning is a type of stress to which the body quickly adapts.

You know this is true if you've been paying attention. It doesn't take an already-strong person more than three or four weeks to get back into very good condition if he has somehow lost it. But it takes a distance runner a couple of years to get strong if he's never been strong before.

The task of getting strong vs. the task of getting in condition presents a problem, since the two types of adaptation compete for resources within the organism in a predictable way: conditioning interferes with strength acquisition, and strength training improves work output without doing any conditioning.

If conditioning is important to you, being stronger should be more important, and getting strong is made a slower process if you try to do conditioning – work that interferes with getting stronger – while trying to get strong. There will be time for conditioning, later. After you get strong.

Using high-rep, light-weight "snatches" and "clean and jerks" for the purpose of conditioning is rather pointless, in that these two technique-dependent movements break down under fatigue, especially for a person for whom technique and strength has not been previously established.

For everybody that does them, doing high numbers of reps with light weights and bad form adapts you to doing precisely that: lots of very light reps, done wrong. So doing them this way can't possibly make you better at doing snatches and C&Js, it can't make you stronger, and there are much better and safer ways to do conditioning... when it's time to do conditioning.


So Why Do Them?

Because the "WOD" says so? Because they're "fun"? Because everybody else in the class is doing them, so you have to? Because they "gas" you? Because you want to get "smoked" with a movement that isn't boring, because you're not "tired" of doing them yet because you haven't practiced them enough to really even have any idea at all about how to do them correctly?

If this is the case, you're not training the snatch and the C&J anyway. You're just exercising with them.


From Exerciser to Trainer

What's the difference? I'll refresh your memory. Briefly, capital-"T" Training is the process of driving a physical adaptation in a specific direction for a specific purpose, while capital-"E" Exercise is what we do for the way it makes us feel today: before, during, and after the workout itself.

For most people – housewives, car salesmen, fat people, the dull and torpid – Exercise is enough. It's better than sitting on your ass. But at some point, some of these people will graduate to Training, and when this happens, planning must occur.

Planning means that there will be lots of days when your workout doesn't make you feel like you want it to, but because you're now Training, you do it anyway, because it's part of the process that generates the result for which you planned.


Effective Conditioning

If you want to do conditioning effectively, push the Prowler, run some hills, or do some sprints. They're easier to dose accurately, they don't make you look like an inexperienced fool, and they lack the injury potential of rounded-back, incorrectly-locked-out-overhead, bounced-off-the-floor barbell movements.

They are a much better alternative because they can be programmed into your Training. If you want to do some explosive conditioning work that won't be detrimental to your shoulder and back health (and your self-worth), do some kettlebell swings or some dumbbell snatches. Leave the Olympic lifts to the Olympic lifters.

But if you just want some Exercise, enjoy yourself, make sure you pay your gym dues, and everybody will be happy.

Source: http://www.t-nation.com/readArticle.do?id=5778150

FortMyers CrossFitTB Wed. 8/28/2013 WOD

Muscle Up & Kipping Pull Up Practice 15 min.

Accessory: DB Rows HEAVY!! 10, 8, 6, 2 x 4, 2 x 2

WOD: 2 Rounds TIMED!

400 . Row

21 x Burpees

400 m. Run

15 Burpees

400 . Row

9 x Burpees

Labor Day Schedule Changes

Labor Day Schedule Changes
PLEASE READ!!!

Monday 9-2-2013

We'd like to inform all CFTB and ETG members that we will only have one 8:00am Boot Camp on Labor Day.

No other morning or evening classes will be available!

Regular classes will begin again on Tuesday 9-3-2013.

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

Thank you,
Jeremy Barnett

FortMyers CrossFitTB Tues. 8/27/2013 WOD

Push Press 90%

5 x 50%, 5 x 65%, 3 x 75%, 1 x 85%, (4 x 3 x 90%)

Accessory: DB Lateral & Front Raises 3 x 10

100 x DU’s or 300 singles

WBS x 30

T2B x 30

80 x DU’s or 200 singles

WBS x 20

T2B x 20

60 x DU’s or 100 singles

WBS x 10

T2B x 10

FortMyers CrossFitTB Mon. 8/26/2013 WOD

Back Squat 90%

5 x 50%, 5 x 65%, 3 x 75%, 1 x 85%, (4 x 3 x 90%)

Accessory: OH Lunges 3 x 10 each leg

WOD:  HELEN 3 Rounds Timed!

400 m. Run

21 x Kettle Bell Swings

12 x Pull Ups

FortMyers CrossFitTB Sat. 8/24/2013 WOD

Boot Camp

Warm Up

Partner Squat + Chest Pass x 50 each

Partner Kneeling MB Overhead Passes x 50 each

Partner MB Trunk rotational Passes x 25 each side per person

Partner Training:

Group 1: 5 Rounds

WBS Complete as many reps as possible while your partner completes the plate carry then switch

Plate Carry to end of fence and back

Group 2: 5 Rounds

Mountain Climbers Complete as many reps as possible while your partner completes the row then switch

Row 400 m.

August 24, 2013

UPDATED LOCATION - Holiday Inn Fort Myers Airport Hotel at the Gulf Coast Town Center 

9931 Interstate Commerce Dr. Fort Myers, Florida 33913 

Lifter Hotel Discount Link (code is RPL)

Competition begins at 10am

Coach Darian Barnett will be lifting in this meet.

Please come out and show your support and cheer him on. 

His goal is to Pull a 600 lb. Deadlift and Bench Press 370 lbs.

We hope to see all of our CrossFitters out there.

Side Note: We will NOT have our Olympic Weightlifting class this Sat. Aug. 24th, 2013 due to the powerlifting meet.

FortMyers CrossFitTB Fri. 8/23/2013 WOD

4 –Teams (5-Rounds per team member)

(Each team member must complete as many reps as possible until the team member rowing finishes the 200m. Row)

Row 200m.

Plank

Burpees

MB Trunk Rotations Seated

DU’s
Sprint to the end of the fence and back

August 24, 2013

UPDATED LOCATION - Holiday Inn Fort Myers Airport Hotel at the Gulf Coast Town Center 

9931 Interstate Commerce Dr. Fort Myers, Florida 33913 

Lifter Hotel Discount Link (code is RPL)

Competition begins at 10am

Coach Darian Barnett will be lifting in this meet.

Please come out and show your support and cheer him on. 

His goal is to Pull a 600 lb. Deadlift and Bench Press 370 lbs.

We hope to see all of our CrossFitters out there.

Side Note: We will NOT have our Olympic Weightlifting class this Sat. Aug. 24th, 2013 due to the powerlifting meet.

FortMyers CrossFitTB Thrs. 8/22/2013 WOD

Rope Climb & Muscle Up Practice 15 min.

DB Bent Over Rows 12, 10, 8, 6, 2 x 4, 2 x 2 HEAVY!! 15 Min.

WOD: TIMED! (25 min. CAP)

1 mile Run

10 Pull Ups
10 Box Jumps
10 Handstand Push Ups

800 m. Run

6 Pull Ups

6 Box Jumps

6 Handstand Push Ups

400 m. Run

2 Pull Ups

2 Box Jumps

2Handstand Push Ups

FortMyers CrossFitTB Wed. 8/21/2013 WOD

Clean N Jerk 75%

5 x 50%, 3 x 60%, 2 x 70% (6 x 4 x 75%)

WOD: 13 min. AMRP

SDLHP x 6 x 135/75

Lateral Hops Over the bar x 6

Single Arm KB Swings 50/30

August 24, 2013

UPDATED LOCATION - Holiday Inn Fort Myers Airport Hotel at the Gulf Coast Town Center 

9931 Interstate Commerce Dr. Fort Myers, Florida 33913 

Lifter Hotel Discount Link (code is RPL)

Competition begins at 10am

Coach Darian Barnett will be lifting in this meet.

Please come out and show your support and cheer him on. 

His goal is to Pull a 600 lb. Deadlift and Bench Press 370 lbs.

We hope to see all of our CrossFitters out there.

Side Note: We will NOT have our Olympic Weightlifting class this Sat. Aug. 24th, 2013 due to the powerlifting meet.

FortMyers CrossFitTB Tues. 8/20/2013 WOD

Sprints

6 x 30 yrd Sprints (2 forward, 2 left, 2 right)

6 x 5- Cone Suicides (3-short, 3 long)

3 x 500 m Row Sprints (Record best 500 m. time)