FortMyers CrossFitTB 7/1/2014 Tues. WOD

Strength: Strict Press 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: for time

21 15 9

Push Ups

Pull Ups

Run 300m

 Have A Happy 4 of July! The Gym Will be Close on July 4th

FortMyers CrossFitTB 6/30/2014 Mon. WOD

Strength: Deadlift 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: NFT

3 x 10 weighted Lunges

3 x 3 Heavy TGU's

3 x 10 Box Jumps

3 x 10 Pistols

Have A Happy 4 of July! The Gym Will be Close on July 4th

FortMyers CrossFitTB 6/28/2014 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 + Jump In/Jump Out x 10

Wall Balls Shots x 20

Sled Push

Jump Rope x 50 DU’s or 150 Singles

Women's Only Boot Camp Starting Mon. June 30th @ 9:00am

Post by Jeremy Barnett.

Women's Only Boot Camp Starting Mon. June 30th @ 9:00am

Post by Jeremy Barnett.

FortMyers CrossFitTB 6/27/2014 Fri. WOD

400m OH Plate Carry (45/25)

Row 400m

400m Farmer Carry (single arm - switch half way)

Run 400m

800m Plate Carry (45/25)

Row 800m

800m Farmer Carry (single arm - switch half way)

Run 800m

FortMyers CrossFitTB 6/26/2014 Thurs. WOD

Strength: Cleans

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

Find 1 RM in 3 Attempts

WOD: Ladder – 10 min time cap!!

1 2 3 4 5…..

BB or KB SDLHP

Burpees

Pull Ups

My new training partner

Post by Jeremy Barnett.

Womens Only Boot Camp coming June 30th

CrossFit Thoroughbreds is excited to introduce our Ladies only Boot Camp!
Gather your girlfriends and come get in shape while having fun! Starting Monday June 30th at 9 am. All fitness levels welcome.

Also, be sure to check out our Thoroughbred FitKids program as well as our Family Fun Boot Camp every Saturday at 10 A.M. AND of course our awesome CrossFit classes!
In box me for details or go to CrossFitTB.com

There is something for everyone at CFTB!!!!

Women's Only Boot Camp classes are FREE for all current CrossFit Thoroughbreds members. NON-MEMBERS are $80//mo on a monthly auto pay or $110 cash per month. Become a CrossFit Thoroughbreds member and get all CrossFit classes, all Boot Camp classes and Olympic Lifting Classes for only $95/mo. UNLIMITED ACCESS!!! You can call 239-851-3940 or email crossfittb@yahoo.com for more details.

RSVP Your Spot for the ViSalus Challenge

Remember to RSVP your spot for this Saturday June 28th at 11:00am.

Post by Leon MrTwothreenine Battle.

Losing weight and breaking PR's!

Post by Jeremy Barnett.

Creatine Supplementation

Post by Jeremy Barnett.

FortMyers CrossFitTB 6/25/2014 Wends. 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

ViSalus CrossFit Challenge Success Stories

Post by Jeremy Barnett.

Post by Jeremy Barnett.

Post by Leon MrTwothreenine Battle.

Post by Vi Models.

FortMyers CrossFitTB 6/24/2014 Tues. WOD

Strength: Bench Press 1 RM TEST

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

Find 1 RM in 3 Attempts

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 Up

10 x Strict Press (M95/75) (W65/45)

10 x Grasshopper (each side)

Congrat's to all our CFTB Athletes!

Post by Jeremy Barnett.

ViSalus CrossFit Challenge Party!

Bring your friends and family! 

Call 239-851-3940 or 

email crossfittb@yahoo.com for more details.

FortMyers CrossFitTB 6/23/2014 Mon. WOD

Strength: Back Squat 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: 400m Walking Lunges for time (see WOD Book)

ViSalus CrossFit Challenge

Post by Jeremy Barnett.

FortMyers CrossFitTB 06/21/2014 Sat. WOD

Special Announcement:

Gym will be closed on Sat. June 21st.
All of our coaches will be at the FN Thunderdome event at the Germain Arena in Estero assisting our competing athletes.

We encourage all of our members to join us to cheer on our CFTB athletes as they compete in this two event. Make sure you wear your CrossFit Thoroughbreds T-Shirt to represent our team.

Adult admission is $20 for 1-day or $35 for 2-days
Kids under 12 are FREE!!

Call 239-851-3940 or email crossfittb@yahoo.com for questions and information.

FortMyers CrossFitTB 06/20/2014 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

Special Announcement:

Gym will be closed on Sat. June 21st.
All of our coaches will be at the FN Thunderdome event at the Germain Arena in Estero assisting our competing athletes.

We encourage all of our members to join us to cheer on our CFTB athletes as they compete in this two event. Make sure you wear your CrossFit Thoroughbreds T-Shirt to represent our team.

Adult admission is $20 for 1-day or $35 for 2-days
Kids under 12 are FREE!!

Call 239-851-3940 or email crossfittb@yahoo.com for questions and information.

YOU DON'T KNOW SQUAT!!

YOU DON'T KNOW SQUAT!!

Ok, so you think squats are bad for the knees and back. Well then you don't know squat about squats. This is one exercise that can benefit almost every muscle in your body if you do them correctly and safely. So good, in fact, that you MUST do them. I don't care if you're a power lifter, bodybuilder, or a ballerina. You gotta do them! Question is, how? The answer is, as safely as possible without losing any of the benefits! The art and science of medicine dictates that while using drugs, you must minimize the risks while maximizing the benefits. If there's one way to take your iron pill, then, it's in large doses! That means SQUATING!!

Here are a few myths about squats:
MYTH #1: Squats are bad for the knees.

SHATTER THE MYTH
Just as calluses build up on the hands with the application of stress, ligaments, tendons, and other connective tissues thicken in response to the stressed imposed upon the joints during weight training. Also, strengthening the muscles that move the knee joint improves its stability, and there's some evidence that even the portion of the bone into which the tendons insert becomes stronger, further improving the joint's integrity. While proper stress produces adaptation, overly stressful exercise can cause breakdown of bodily tissue.

Whenever you squat, hack squat, or leg press your feet position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Although each individual must determine their own best stance exercise per exercise (based on their own anatomical peculiarities such as height and leg length), the following variables must be taken into consideration:

The quadriceps muscles can contract more efficiently when the feet are pointing slightly outward. They should NEVER point straight ahead. If you squat with a very wide stance, your adductors (inner thighs) tend to assist the quads. This can result in stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking.

During the descent phase of any type of squat, leg press, or hack squat, do not allow the knees to extend beyond your toes. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament in the knee.

Although many top bodybuilders advocate a very close stance for the purpose of isolating the outer quads, this is a myth, and it places you at risk, particularly since you'll have to use a lot of back to execute the lift, or (if you use heels) place great shear and compression on the knees, especially the posterior cruciate ligament which stabilizes the knee joint and limits rotation and hyperextension of the knee.

Always warm up thoroughly before squatting. Your muscles and other tissues of the knee joint LOVE warmth! Think of this analogy, cold taffy breaks, warm taffy doesn't. So warm up to prevent injuries.

MYTH #2: Squats are dangerous for the spine.

SHATTER THE MYTH
If performed with a relatively straight back, the weight is borne directly over the spinal column, and torque as well as shearing force is minimized. Weight training is supposed to strengthen the supportive tissues of the body (bones, muscles, and connective tissues). So wear a belt when the weight is heavy and the reps are low, but stay away from such supportive devices otherwise.

MYTH #3: I can isolate my quads better by using a block or weight under my heels.

SHATTER THE MYTH
The practice of putting blocks or weights under your heels is widespread among bodybuilders in order to gain better isolation of the quads while squatting. The problem is that your knees go way out over your feet, placing great shear and compression on both the cartilage and ligaments of the knee, which over time can cause serious damage to the knee joint.

MYTH #4:Bodybuilders will get bigger, more defined quads with leg extension, and they'll get bigger, more defined hamstrings with leg curls, so they don't need squats.

SHATTER THE MYTH
I recognize the need for other leg exercises in a bodybuilder's routine. Leg curls and leg extensions are great, but don't get the idea that they are how a bodybuilder gets definition! DIET provides definition. As for squatting, well, let me give you words of wisdom from Jeff MADDOG, the ISSA strength coach for the university of North Carolina.

Down the road, in a gym far away
A young man was heard to say,
No matter what I do, my legs won't grow!
He tried leg extensions, leg curls, leg presses too.
Trying to cheat, these sissy workouts he'd do!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pain,
Where the big iron rides high, and threatin' lives,
Where the noise is made with big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Said, Boy, stop lying and don't say you've forgotten!
Trouble with you is you aint been SQUATIN'!!

MYTH #5: Squats will give you a broad butt.

SHATTER THE MYTH
Lots of people squat without getting big glutes. Fact is that gluteal development is more often due to genetics and not squats. If this myth were true then everyone performing squats would have a broad butt. The simple movement of sitting down and standing back up mimics the same body movements as a squat. So, if this myth were true then everyone would have a broad but just from sitting and standing. Your maker gave you your genetics whether it is a small, medium, or large butt. Be proud of what you have and SQUAT with it!

MYTH #6: Squats are only good for strong men or serious athletes.

SHATTER THE MYTH
If you've never performed a squat before and you're interested in trying this great exercise please seek professional help from one of our certified fitness trainers to teach you proper form and technique. If performed properly and safely the squat can be a very rewarding exercise for every person. There are so many benefits to the body from this one exercise; increased lower body strength, stamina, stability and balance, increased bone density in the legs and hips to help prevent osteoporosis, possible broken bones and fractures, increased strength in the low back, obliques, and abdomen plus so many other benefits to the body that I could write a whole just on the rest of them.

Squats are often called the "KING" of all exercises. Every athlete and fitness person should do squats; but you have to do them correctly and safely! You must maintain a very erect body position when descending into the deep squat position. Leaning too far forward in the squat can be dangerous to your lower back. You should also learn how to go down into the squat position so you are low enough. The top of your thighs should be parallel to the floor in a well-executed squat. Higher than that, and your losing some of the benefit to your strong hip muscles (gluteals and hamstrings). The pressure of the weight should be placed on your heels while descending as well as ascending and never on your toes as this can cause abnormal patellar (knee cap) tracking and over time serious damage to the knee joint. If you've never done squats before or if you've been doing them and are unsure if you've been doing them correctly make sure you see one of our certified fitness instructors. They will instruct you on proper foot spacing and bar spacing on your back as well as proper body alignment and body mechanics.

Come in to receive 1 FREE Day of training and 50% OFF your first month of CrossFit training.



About the Author

JEREMY BARNETT

CrossFit Thoroughbreds
www.CrossFitTB.com

239-851-3940

Jeremy Barnett, Owner
IYCA- High School Strength & Conditioning Specialist
CrossFit L-1 Coach,
CrossFit Olympic Lifting Coach
ISSA-CFT
IFPA-CPT
PIFT- Post Injury Fitness Trainer
crossfittb@yahoo.com

 

FortMyers CrossFitTB 06/19/2014 Thurs. WOD

Strength: Sumo Deadlift 1 RM TEST

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

Find 1 RM in 3 Attempts

Skill: Power Snatch 5 x 5 (adv. Squat Snatch 5 x 5)

Special Announcement:

Gym will be closed on Sat. June 21st.
All of our coaches will be at the FN Thunderdome event at the Germain Arena in Estero assisting our competing athletes.

We encourage all of our members to join us to cheer on our CFTB athletes as they compete in this two event. Make sure you wear your CrossFit Thoroughbreds T-Shirt to represent our team.

Adult admission is $20 for 1-day or $35 for 2-days
Kids under 12 are FREE!!

Call 239-851-3940 or email crossfittb@yahoo.com for questions and information.

FortMyers CrossFitTB 06/18/2014 Wends. 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
Special Announcement:

Gym will be closed on Sat. June 21st.
All of our coaches will be at the FN Thunderdome event at the Germain Arena in Estero assisting our competing athletes.

We encourage all of our members to join us to cheer on our CFTB athletes as they compete in this two event. Make sure you wear your CrossFit Thoroughbreds T-Shirt to represent our team.

Adult admission is $20 for 1-day or $35 for 2-days
Kids under 12 are FREE!!

Call 239-851-3940 or email crossfittb@yahoo.com for questions and information.

My 90 Day Vi Challenge Diet Plan

Trying this for 90 days. Dropping 30 lbs. and helping to feed 30,000 kids.

I'll add in one cheat meal on Sat. & Sun to keep my sanity.

Gotta make sacrifices to see progress!

Should do the trick!

You can start your own Challenge at :
www.CrossFitTB.BodyByVi.com

My 90 Day Vi Challenge Diet Plan

5:30am: 
2 whole scrambled eggs
½ cup plain Quaker oats oatmeal
½ cup Almond milk Vanilla
16 oz. water

8:30am: 
2 whole scrambled eggs
½ cup plain Quaker oats oatmeal
½ cup Almond milk Vanilla
16 oz. water

9:00am Pre Workout (Strength Training + Cardio)
Vi GO Energy Shot
16 oz water

11:00am: 
6 oz. Steak or chicken
4-6 oz. Sweet Potato
1 ½ cups Green Beans
16 oz. water

1:30-2:00pm: 
Vi Cookie
Vi Shake
16 oz water

5:00pm:
Vi Cookie
Vi Shake
16 oz. water

7:00pm: Pre Workout (Cardio)
ViSalus Pro Energy
16 oz water

9:00pm:
6 oz. Steak or chicken
¼ Almonds
1-2 cups green beans or mixed vegies
16 oz. water

FortMyers CrossFitTB 06/17/2014 Tues. WOD

Strength: Front Squat 1 RM TEST

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

Find 1 RM in 3 Attempts

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
Special Announcement:

Gym will be closed on Sat. June 21st.
All of our coaches will be at the FN Thunderdome event at the Germain Arena in Estero assisting our competing athletes.

We encourage all of our members to join us to cheer on our CFTB athletes as they compete in this two event. Make sure you wear your CrossFit Thoroughbreds T-Shirt to represent our team.

Adult admission is $20 for 1-day or $35 for 2-days
Kids under 12 are FREE!!

Call 239-851-3940 or email crossfittb@yahoo.com for questions and information.

FortMyers CrossFitTB 06/16/2014 Mon. WOD

Strength: Push Press 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: 10 min AMRAP:

5 Pull Ups

10 HR Push Ups

20 Superman
Special Announcement:

Gym will be closed on Sat. June 21st.
All of our coaches will be at the FN Thunderdome event at the Germain Arena in Estero assisting our competing athletes.

We encourage all of our members to join us to cheer on our CFTB athletes as they compete in this two event. Make sure you wear your CrossFit Thoroughbreds T-Shirt to represent our team.

Adult admission is $20 for 1-day or $35 for 2-days
Kids under 12 are FREE!!

Call 239-851-3940 or email crossfittb@yahoo.com for questions and information.

FortMyers CrossFitTB 06/14/2014 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 sec.

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!

Special Announcement:

Gym will be closed on Sat. June 21st.
All of our coaches will be at the FN Thunderdome event at the Germain Arena in Estero assisting our competing athletes.

We encourage all of our members to join us to cheer on our CFTB athletes as they compete in this two event. Make sure you wear your CrossFit Thoroughbreds T-Shirt to represent our team.

Adult admission is $20 for 1-day or $35 for 2-days
Kids under 12 are FREE!!

Call 239-851-3940 or email crossfittb@yahoo.com for questions and information.

FortMyers CrossFitTB 06/13/2014 Fri. WOD

WOD: 5 K Race Day

Special Announcement:

Gym will be closed on Sat. June 21st.
All of our coaches will be at the FN Thunderdome event at the Germain Arena in Estero assisting our competing athletes.

We encourage all of our members to join us to cheer on our CFTB athletes as they compete in this two event. Make sure you wear your CrossFit Thoroughbreds T-Shirt to represent our team.

Adult admission is $20 for 1-day or $35 for 2-days
Kids under 12 are FREE!!

Call 239-851-3940 or email crossfittb@yahoo.com for questions and information.

FortMyers CrossFitTB 06/12/2014 Thurs. 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

I need to get in shape before I can start CrossFit

Excuse #6
I need to get in shape before I can start CrossFit

Most people assume they need to be in great physical shape before joining CrossFit. They feel there’s no way they can possibly do this type of training or keep up with the classes. The reality is that everyone starts at their own pace and skill level at CrossFit Thoroughbreds. We want our members focused on proper form, technique and skill development first. Then as our clients become more proficient in movement their intensity will improve and begin to see the benefits of their CrossFit training.

Come in to receive 1 FREE Day of training and 50% OFF your first month of CrossFit training.

Jeremy Barnett, Owner
CrossFit Thoroughbreds
www.CrossFitTB.com

IYCA- High School Strength & Conditioning Specialist
CrossFit L-1 Coach,
CrossFit Olympic Lifting Coach
ISSA-CFT
IFPA-CPT
PIFT- Post Injury Fitness Trainer

crossfittb@yahoo.com
239-851-3940

FortMyers CrossFitTB 06/11/2014 Wends. WOD

WOD: Advanced NFT

Weighted Pull Ups 8, 7, 6, 3 x 3, 3 x 1

Weighted Push Ups 8, 7, 6, 3 x 3, 3 x 1

Box Jumps for Height  2 x 5, 3 x 3, 2 x 2 (Increase height as reps decrease) rest 2-3 min.

GHD or Weighted Sit Ups 4 x 25

Beginner NFT

50 Ring Rows (or Jumping Pull Ups)

50 Push Ups

50 Squats

50 Sit Ups

It's too hard!

Excuse #5
It's too hard!

Yes, CrossFit training can be hard and demanding. That’s how you get results. Hard work, dedication and persistence breeds RESULTS! Hard is relative to each individual person. Remember, each member is working “hard” at their own pace for their level of fitness for that particular day. As they become more consistent, more proficient in their movements their level of intensity and their ability to train harder will improve.

Everyone works at their own pace!

Come in to receive 1 FREE Day of training and 50% OFF your first month of CrossFit training.



Jeremy Barnett, Owner
CrossFit Thoroughbreds
www.CrossFitTB.com

IYCA- High School Strength & Conditioning Specialist
CrossFit L-1 Coach,
CrossFit Olympic Lifting Coach
ISSA-CFT
IFPA-CPT
PIFT- Post Injury Fitness Trainer

crossfittb@yahoo.com
239-851-3940

Receive 50% off your next months bill

Remember for the month of June to bring your friends and family in to sign up for CrossFit training. For each person you bring in that signs up you'll receive 50% off your next months bill. Help a friend and save some $$$$!!

Earn 50% OFF your CrossFitTB Membership!

During the month of June you can earn 50% OFF your next months bill by bringing a friend or family member in to sign up. Your friend or family member will get their First day FREE and 50% OFF their first month and you will earn 50% OFF your July billing.

This offer ends: June 30th, 2014

Contact Jeremy Barnett for information: 239-851-3940 or at crossfittb@yahoo.com 

FortMyers CrossFitTB 06/10/2014 Tues. WOD

4 x 100 m. Sprints

2 x 400 m. Run x 2 rest 2 minutes

2 x 800 m. Sprint x 2 rest 2 minutes

Cool down 1-Mile Run