FortMyers CrossFitTB 3/1/2014 Sat. WOD

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

WOD #2: 3 Rounds each station

Push Ups x 20

Tire Flips x 10

Wall Balls Shots x 20

Sled Push

Jump Rope x 50 DU’s or 150 Singles

FortMyers CrossFitTB 2/28/2014 Fri. WOD

WOD:

Run 400m, 600m, 800m, 1 mile

After each run complete:

Row 200m

Bear Crawl down & Burpee Broad Jump back

FortMyers CrossFitTB 2/27/2014 Thurs. WOD

Cleans 1 RM Test

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

Find 1 RM in 3 Attempts

WOD:

3 x 10 Heavy Lunges

3 x 3 Heavy TGU's

3 x 10 Box Step Ups

FortMyers CrossFitTB 2/26/2014 Wends. 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

FortMyers CrossFitTB 2/25/2014 Tues. WOD

WOD: 3 Rounds

Row 250m.

100 Mt. Climbers (total reps)

Run 400m.

10x MB Rotational Slams

10x Box Jumps

10x KTEs

400m. Plate –or- Sandbag Carry

10x KTEs

10x Box Jumps

10x MB Rotational Slams

Run 400m.

100 Mt. Climbers (total reps)

Row 250m.

FortMyers CrossFitTB 2/24/2014 Mon. WOD

OH Squat

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

Heavy FRAN!

Example: Thrusters: 10 x 70%, 6 x 80%, 2 x 90% (Based on their Push Press)

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

FortMyers CrossFitTB 2/22/2014 Sat. WOD

Partners 5 x 5’s

Work with a partner to complete 5 sets for each exercise before moving to the next!

KB Swings + Goblet Squat + High Pulls x 5 each

Burpee Box Jumps x 5

3-Way Lunges x 5 each direction

MB Rotational Slams x 5 each side

200 m. Row x 5 each

FortMyers CrossFitTB 2/21/2014 Fri. 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

FortMyers CrossFitTB 2/20/2014 Thurs. WOD

Strength: Sumo DL 1 RM Test

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

Find 1 RM in 3 Attempts (30 min. time limit)

WOD: Ladder – 10 min time cap!!

1 2 3 4 5…..

BB or KB SDLHP

Burpees

Pull Ups

FortMyers CrossFitTB 2/19/2014 Wends. WOD

Strength: Push Press 1 RM Test

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

Find 1 RM in 3 Attempts (30 min. time limit)

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)

2014 Paleo Challenge is Coming!

To kick off this great event we will be hosting a Sugar Cravings Seminar to jump start your Paleo Challenge.

TIRED OF SUGAR CRAVINGS
CONFUSED ABOUT WHAT TO EAT?

Then Join Health Coach and Fitness Trainer Charlie Memoli
for a SUGAR CRAVINGS SEMINAR.

The seminar will be held at CrossFit Thoroughbreds on:
Saturday March 15th, 2014 at 11:00am.

Pre-Register before 3-15-2014 for the Paleo Challenge and the Sugar Cravings Seminar is FREE!

Without the Paleo Challenge registration the seminar will cost $20/person.



2014 Paleo Challenge

WHY TAKE THE CHALLENGE?
The purpose of the 2014 Paleo Challenge is to see what sort of impact you can have on your health, fitness and your lifestyle habits over the course of 12 weeks, and to create healthier patterns of eating and lifelong fitness.

The 2014 Paleo Challenge features a balanced scoring system that rewards people of all experience levels and abilities. From the fire breathing competitor to the beginner, everyone has a shot at the crown!  With the help of an extremely supportive coaching staff, you'll be provided everything you need for success: motivation, accountability, education, competition, and structure.

You will receive exclusive access to articles, tips, and advice from our Coaches. Throughout the 12 weeks, you'll be inspired, challenged and held accountable for all of your efforts by your coaches and peers. The competitive atmosphere and knowledge that you are making a positive change in your life should help give you the strength needed to complete the Challenge and attain your goals.

WHAT'S INCLUDED?
•  20 FREE eBooks to guide you towards your fitness & nutritional goals
• Free recipes, meal plans, grocery lists and grocery budget guides.
• Nutritional advice, educational articles, and tips from our coaches
• The tools, motivation, structure, training and competitive environment to help you make life changes
• The chance to WIN some pretty AWESOME prizes.


Competition will be held at:
CrossFit Thoroughbreds
11495 S. Cleveland Ave.
Ft. Myers, Fl. 33907
239-851-3940
www.CrossFitTB.com
CrossFitTB@yahoo.com



How To Win:

• The 2014 P.C. competition is based on the following point system. Complete as many of the points activities below to gain the most points: (Most Points WINS!!!)
• Complete 72 workouts in 12 weeks: 72 points (6 days/wk)
• Complete 60 workouts in 12 weeks: 60 points (5 days/wk)
• Complete 48 workouts in 12 weeks: 48 points (4 days/wk)
• Complete 36 workouts in 12 weeks: 36 points (3 days/wk)
• Sign Up for a stretching session/program with Michael or Darian: 30 points
• Sign Up for private training sessions with Michael or Darian: 60 points
• Submit a detailed weekly food journal for review: 12 points
• Complete a fitness competition (5K, Tough Mudder, CF Comp.): 25 points
• Pick any exercise and set a new personal record within 12 weeks: 15 points
• Before and After pictures: 20 points
• Submit a video testimonial & post to FB: 20 points each video (4 wks., 8 wks. & 12wks.)
• 5 points for every % of FAT lost: 5 points

Paleo Challenge Registration:
The 2014 Paleo Challenge is open to all CrossFit Thoroughbreds members & local residents.
Must be 18 to compete!

Cost to participate: $100/person
Prize money & gifts will be dependent on the number of participants. More participants, BIGGER prizes!

Pre-Nutritional Seminar Registration Begins: Feb. (2-24-2014)
Official Registration Begins: March (3-15-2014)
Registration Ends: March (3-19-2014)

Competition & Weigh In Begins: 11am March (3-22-2014)
Competition & Final Weigh In Ends: 11am June (6-7-2014)

Grand prizes will be awarded to 1st, 2nd & 3rd place finishers with the most points!

Winners & prizes will be awarded on Sat. June 6-14-2014
11:00am at CrossFit Thoroughbreds
(Winners must be present to win!)

For questions & details please contact Jeremy Barnett at crossfittb@yahoo.com or 239-851-3940

FortMyers CrossFitTB 2/18/2014 Tues. 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

FortMyers CrossFitTB 2/17/2014 Mon. WOD

Strength: Front Squat 1 RM Test

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

Find 1 RM in 3 Attempts (30 min. time limit)

Skill: OH Squat 5 x 5

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

FortMyers CrossFitTB 2/15/2014 Sat. WOD

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:

12 Push Ups

31 Squats

20 KB Swings

11 Cal Row

WOD 2:

12 KTE’s

31 Sit Ups

20 MB Rotational Slams (each side)

11 BB (or DB) Power Clean and Press (M95/75 – W65/45)

Cash out: 50 DU’s (300 Singles)

NO Burpees!!!!:-) …unless you are late for class today…add 12 Burpess to every Round!!

FortMyers CrossFitTB 2/14/2014 Fri. 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

FortMyers CrossFitTB 2/13/2014 Thurs. 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!:-)

FortMyers CrossFitTB 2/12/2014 Wends. WOD

Strength: Bench Press 1 RM Test!

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

Find 1 RM in 3 Attempts (30 min. time limit)

WOD: 15 min AMRAP:

10 HR Push Ups

20 Superman

30 Mountain Climber (total reps)

FortMyers CrossFitTB 2/11/2014 Tues. WOD

WOD:

300m 
Row

30 KTE’s

1 mile Run

40 KB Swings

150 Lat Hurdle Jumps

250m Row

20 KTE’s

800m Run

30 KB Swings

100 Lat Hurdle Jumps

200m Row

10 KTE’s

400m Run

20 KB Swings

50 Lat Hurdle Jumps

FortMyers CrossFitTB 2/10/2014 Mon. WOD

Strength: Back Squat 1 RM Test

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

Find 1 RM in 3 Attempts (30 min. time limit)

WOD:

5 Min AMRAP

5x Sit Ups

10x Air Squats

15x Double Unders

***Rest 2 Minutes***

5 Min AMRAP

5x Burpees

10x Lunges (Alt. Legs)

15x Double Unders

FortMyers CrossFitTB 2/8/2014 Sat. WOD

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!

Darian Barnett 415 lb. Front Squat

Darian Barnett hits a 50 lb. PR for his Front Squat.
415 lbs. (Body Weight 180 lb.)

FortMyers CrossFitTB 2/7/2014 Fri. WOD

5 K Race Day!!

Record Time

We know what you’re thinking and yes, you should be showing up.

Get Ready for the CrossFit Open!

You are receiving this email because you signed up for our mailing list. If you're having trouble viewing this message, view open it in a browser window. Hey CrossFitters, We've made plans to hold the CrossFit Games Open WOD on Fridays from 5 pm to 7pm for 5 weeks starting Friday Feb. 28th, 2014. If you can't make it please let us know. We will have a make up session Saturday mornings from 9am- 9:30am after the morning Boot Camp. "Do Not train on Thursday if you are competing Friday night. Use Thursday as a rest/recovery day prior to competing". "Do Not attend the Boot Camp if you are testing on Saturday!!" Registration is still open until Feb. 21st. We highly reccomend watching all Open Workout video standards for movements. You will be scored on proper movements and given a "NO REP" for each improper movement which will effect your overall score. It is the responsibility of each athlete to fully understand the movement standards as there is no coaching during the Open events. Click here to see a review of last years movement standards for examples. Should you need assistance in the registration process or connecting to our CrossFit Thoroughbreds affiliate please contact Jeremy Barnett at 239-851-3940 , email crossfittb@yahoo.com or speak to him in person at CrossFit Thoroughbreds. Registration is $20.00 for the 5 week competition. All WOD competitions will be held at CrossFit Thoroughbreds and must be judged in front of a CrossFit Thoroughbreds coach to be verified for submission to the CrossFit Games Open. Click HERE to Register NOW!! About the Games FINDING THE FITTEST ON EARTH The CrossFit Games are the world’s premier test to find the Fittest on Earth ™. They are world-renowned as a grueling test for the world's toughest athletes, and a thrilling experience for spectators. Since their inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes. There is no other true test of fitness The Games were created to fill a void; no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness. CrossFit Games events are composed of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake, however, the CrossFit Games are designed to test, not train fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program. A Three-stage Journey The Games season is a three-stage journey. The first step is the Open, a worldwide, inclusive, five-week competition that kicks off on February 27. Want to participate? More info is available here. The top athletes from the Open in each of 17 regions will qualify for the second step of competition – Regionals. The Regional competitions will run for five weeks from April 27 to May 27 at one venue in each region for three days of live competition. The season culminates in the 2012 Reebok CrossFit Games held July 13-15 at the Home Depot Center in Carson, Calif. At the Games, thousands of participants will be whittled down to around a 100 of the fittest men and women in the world. A key element to a fair test of fitness is the unknown and unknowable. Athletes can’t train for what they don’t know. At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown workouts makes for an explosive mix. In fact, ESPN Magazine went so far as calling the Games the "best way to spend 50 bucks" in sports. May only the Best Win The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. We intentionally include a wide variety of different event types. In the past, these have ranged from dusty hill sprints to sandbag carries, and ocean swims. Future events will contain even more surprises. In order to be satisfied that the Games winners are truly the Fittest on Earth™, we need to be confident the champions would also win other good tests of fitness. How Is Scoring Measured? The Games use a relative scoring system. That is, athletes are rewarded according to their placing in each event relative to their peers, not according to their absolute performance on that event. To the degree to which we’ve done our job, the Games athletes are the 50 fittest men and 50 fittest women on earth. All of them have qualified through multiple steps to get there. It is up to the Games to determine who among them is the fittest among their peers. Click here to register NOW! CrossFit Thoroughbreds 11495 S. Cleveland Ave. Fort Myers, Fl. 33907 239-851-3940 www.CrossFitTB.com CrossFitTB@yahoo.com If you don’t want to receive emails from us anymore, click here to unsubscribe.

FortMyers CrossFitTB 2/6/2014 Thurs. WOD

7 min. AMRAP each exercise, 2 min. recovery between exercises

Box Jumps

Wall Balls

KB Swings

Lunges

FortMyers CrossFitTB 2/5/2014 Wends. WOD

WOD: 5 Rounds

100 Mountain Climbers (total reps)

20 MB Rotational Slams (total reps)

10 KTE’s (Beginner: Leg Raises)

Plate OH Carry to 41 and back! (45/25)
5 DB Clean N Press