FortMyers CrossFitTB 4/1/2014 Tues. WOD

Skill: Snatch Practice

WOD: for time

21- 15- 9

Power Snatch, Burpee

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

FortMyers CrossFitTB 3/31/2014 Mon. 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

FortMyers CrossFitTB 3/29/2014 Sat. WOD

"Abbate"

1 mile Run

21 Clean & Jerk (155/105)

800m Run

21 Clean & Jerk

1 mile Run

(2 heats - 5 min apart, mb, db or plate ground to oh for beginners)

FortMyers CrossFitTB 3/28/2014 Fri. WOD

WOD: 4 Teams for time! 5 Rounds

Row 200m

10 KTE's

10 HR Push Ups

20 DU's (80 singles)

Timer stops when all team members have completed all 5 rounds!

FortMyers CrossFitTB 3/27/2014 Thurs. WOD

Strength: Bench Press 70 %

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

Skill Work:

Power Snatch or Squat Snatch

Pistols

Muscle Ups

FortMyers CrossFitTB 3/26/2014 Wends. WOD

Conditioning WOD:

Work with a partner!

WOD #1: 4 Rounds! One person works while the other rests!

Sprint Speed Bump to Speed Bump then switch

OH Plate Carry (45/25) Speed Bump to Speed Bump then switch

DB single arm Framers Carry down in right hand, back in left hand then switch

WOD #2: 4 Rounds!

One person will stay in a plank position until the other completes the KB Shuttle Run then switch

FortMyers CrossFitTB 3/25/2014 Tues. WOD

Strength: Back Squat 70%

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

Choose one of the following wods to test!

WOD: "Karen"

150 WBS's (20/14)

10 min time cap!!

WOD: 10 min AMRAP

KB/DB single arm Thruster

WOD: 10 min AMRAP

KB/DB Clean N Jerk

Goal: 100

WOD: 10 min AMRAP

KB/DB Snatch

Goal: 200

FortMyers CrossFitTB 3/24/2014 Mon. WOD

Do one of the girls:

Annie

50 – 40 – 30 – 20 – 10 For Time

Double Unders

Sit Ups

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Barbara     5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 Mins

FortMyers CrossFitTB 3/22/2014 Sat. WOD

Sat 3/22/2014 Boot Camp:

“21 GUNS”

Advanced WOD:

2 Rounds / Partner

21 Pull-ups

21 Burpee Box Jumps

21 Firemans Carry Back Squat

21 Burpee Box Jumps

21 Pull-Ups

　

Inter. WOD:

2 Rounds / Partner

21 Pull-ups

21 Burpee Box Jumps

21 Partner Squat (135/95)

21 Burpee Box Jumps

21 Pull-Ups

Beg. WOD:

2 Rounds / Partner

21 Pull-ups

21 Burpees

21 Squats w/plate (45/25)

21 Box Jumps

21 Pull-Ups

FortMyers CrossFitTB 3/21/2014 Fri. WOD

Warm Up: Ladder Drills

 

WOD: 4 - 5 Teams - 2 Rounds

Finish 1 exercise as a team before moving to the next!

5-Cone Suicides x 3 each team member

800m BB Carry - switch every 100 steps

800m Row (switch every 100m)

FortMyers CrossFitTB 3/20/2014 Thurs. WOD

Strength: Sumo Deadlift (70%)

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

Strength WOD: 5 Rounds

Rack Pulls heavy x 5 or advanced: Clean Pull from floor heavy x 5

Rope Climbs x 2

Sled push down & back

FortMyers CrossFitTB 3/19/2014 Wends. WOD

Strenght: OH Squats 70%

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

WOD: "FRAN"

21- 15- 9

Thrusters, Pull Ups

FortMyers CrossFitTB 3/18/2014 Tues. WOD

WOD: Tabata 20 sec on 10 sec off, 8 Rounds per exercise,

1 min rest between exercises

Sit Ups, Rowing, Mountain Climbers, Lateral Hurdle Jumps, Hollow Body Position Plank, Rotational Slams, Superman

FortMyers CrossFitTB 3/17/2014 Mon. WOD

Strength: Push Press 70%

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

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

Push Up

Power Clean (115,75)

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

DU's

KB Swings

Mod. WOD #1: 5 min Ladder 1, 2, 3, 4.....

HR Push Up

KB High Pull

Mod. WOD #2: 5 min Ladder 1,2,3,4....

Jump Rope (single jumps)

KB Swings

FortMyers CrossFitTB 3/15/2014 Sat. WOD

"MURPH"

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

Mini Murph:

800m Run

70 Pull Ups

150 Push Ups

200 Squats

800m Run

Micro Murph:

400m Run

40 Pull Ups

80 Push Ups

100 Squats

400m Run

FortMyers CrossFitTB 3/14/2014 Fri. WOD

2 Rounds each station:

Station 1:

Farmers Carry to 41 and back

100 Mountain Climbers

Farmers Carry to 41 and back

100 Mountain Climbers

Station 2:

Cone Drills

Ladder Drills

Cone Drills

Ladder Drills

Cheryl Dyk @Hog Wild Mud Run. Lookin' pretty hard core if I may say so. 
Oh, and, awkward moment when days later, you're still finding mud on you.Man oh man.

CrossFit training is paying off!

FortMyers CrossFitTB 3/13/2014 Thurs. WOD

Strength: Front Squat 65%

10 x 50%, 8 x 55%, 6 x 60%, (3 x 10 x 65%)

WOD #1: 5 min AMRAP

10 Squats

15 KB Swing

WOD #2: 5 min AMRAP

10 weighted Lunges (45/25 plate)

15 lat Hurdle Hops

FortMyers CrossFitTB 3/12/2014 Wend. WOD

WOD:

100 DU's (300 Singles)

30 Burpees

15 Sit Ups

75 DU's (225 Singles)

30 Burpees

15 Sit Ups

50 DU's (150 Singles)

30 Burpees

15 Sit Ups

FortMyers CrossFitTB 3/11/2014 Tues. WOD

Strength; Strict Press 65%

10 x 50%, 8 x 55%, 6 x 60%, (3 x 10 x 65%)

Advanced WOD: 3 Rounds

9 Hang Power Cleans UB (95/65)

11 Ring Dips

14 T2B

SCALED WOD: 3 Rounds

9 KB High Pulls

11 Dips

14 Leg Raises

FortMyers CrossFitTB 3/10/2014 Mon. WOD

Strength Deadlift 65%

10 x 50%, 8 x 55%, 6 x 60%, (2 x 10 x 65%)

Advanced WOD: 3 Rounds

3 Rope Climb

1 Sled Push

10 MB Slams

SCALED WOD: 3 Rounds

Skill Practice Rope Climb (or 10 Ring Rows to get stronger)

1 Sled Push

10 MB Slams

FortMyers CrossFitTB 3/8/2014 Sat. WOD

Boot Camp:

Work with a partner!

Each team will have one plate (45/25).

One person works while the other rests!

Together complete the following work:

100 Push Ups (feet elevated on plate or hands elevated on plate)

100 Squats (holding plate)

100 Plate High Pulls

100 OH Lunges

800m Plate carry (switch plate as needed)

100 Burpees (resting partner will hold plate over head)

FINISH with a 400m Team RUN

FortMyers CrossFitTB 3/7/2014 Fri. WOD

WOD: 4 per Team.

The entire team has to complete the run before moving to the row!

The entire team has to finish rowing before moving back to the run!

All out effort every time!!

3 Rounds per team

Run 400m

REST!

Row 400m

REST!

2014 Paleo Challenge is Only 2 Weeks Away!

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 3/6/2014 Thurs. WOD

Strength: Cleans 65%

10 x 50%, 8 x 55%, 6 x 60%, (3 x 10 x 65%)

or Skill Practice Cleans

Advanced WOD: for time

5 Strict CTB Pull Ups

10 Thrusters (95/65)

15 Burpees

SCALED WOD:

10 Jumping Pull Ups (or Ring Rows)

10 Thrusters (75/45)

10 Burpees

Is surgery a thing of the past?

POWER..........IN CROSFIT RESTORED

Daryl D. BoydPresident, Arthrogen GmbH

......................................................................................................
SURGERY FOR INJURIES IS NOW THE SECOND OPTION

Athletics's Achilles Tendon Regenerated YOUTUBEhttp://youtu.be/RSo9cUu3vlI


Miami, FL Crossfit Instructor Cervical & Thoracic Spine, Wrist and Golfers Elbow YOUTUBE http://youtu.be/GiggEziTbzI

No Surgery Rotator Cuff, Supraspinatus Goldic Regeneration YOUTUBE http://youtu.be/mIceOS_yFiw

Columbus, Ohio Cartilage Preservation of Hip and Knee From Surgery YOUTUBEhttp://youtu.be/FnUM3WM3xJA

Lumbar Spine Pain Regeneration YOUTUBE http://youtu.be/0tG7NZEwSBs

Arthrogen, GmbH GOLDIC Wakes UP Differentiated Stem Cells at the Site of Injury to Repair, and then goes beyond Repairing to REGENERATION of Pain, Tendinitis, Lameness, Spine Disc Herniation, Cartilage, Tendon, Muscle, Ligament Injuries

The Plasma Gelsolin protein has been researched for over 20 years by PhD's at Harvard, Stanford, University of Toronto, University of Florida, University of Pennsylvania (to name a few) in over 300 studies Published on PubMed. Predictions have been made that pGelsolin could reverse Alzheimer's, Parkinson's, Diabetes, AIDS, Cancers, Neurodegeneration Following Ischemic Stroke, Anti Aging and Regeneration Therapies [PUBMED - PGelsolin http://www.ncbi.nlm.nih.gov/pubmed/?term=pGelsolin ]

When You're Ready Contact:

Daryl Boyd, President Arthrogen, GmbH
Cell Phone (614) 747-5019

Email: DB.Regeneration@Gmail.com
Website: http://www.arthrogen.com.de/