FortMyers CrossFitTB 8/1/2014 Fri. WOD

Strength Accessory: 15 min 

Muscle up Practice

Push Ups weighted, feet elevated 10 8 6 4 2

WOD:  25 min Team with most meters WINS!!

4 Teams

Row 500m

10 Mountain Climbers (each side)

10 x MB Trunk Rotations each side seated

10 Superman

10 V-Ups

FortMyers CrossFitTB 7/31/2014 Thurs. WOD

Strength: Cleans 75%

5x50%, 5x60%, 3x70% (4x6x75%)

WOD: 4 Rounds for time

10 Thrusters (155/90)

5 Cone Suicide- Run forward, Back Pedal to Start Cone

Parents Night Out!

FortMyers CrossFitTB 7/30/2014 Wends. WOD

Strength Midline Stability: 20 min. time Cap!

BB Roll Outs x 40

KB Windmills x 20 each side

1 min max reps T2B

WOD: Pain Threshold Training

5 Rounds for time

Row 400m

30 KB Swings

*rest 1 min between each round

FortMyers CrossFitTB 7/29/2014 Tues. WOD

Hero WOD   "Manion"

Seven rounds for time of:

Run 400 meters

135/95 pound Back squat, 30 reps

(adjust weight to your ability)

Parents Night Out!

FortMyers CrossFitTB 7/28/2014 Mon. WOD

Bench Press 75%

5x50%, 5x60%, 3x70% (4x6x75%)

Strength Accessory work: weighted Dips/Ring Dips 6,5,4,3,2,1 (increase weight)

WOD: 10 min AMRAP

5 Pull Ups

10 Push Ups

15 Burpees

Parents Night Out!

FortMyers CrossFitTB 7/26/2014 Sat. WOD

WOD: 40 min time cap

18, 15, 12, 9, 6, 3

Begin each round with a bear crawl down and back

Power Cleans (115/75)

DU’s or 3x’s reps for singles (54, 45, 36, 27, 18, 9)

Push Ups

DL (115/75)

Sit Ups

Fort Myers CrossFit TB 7-25-2014 Fri. WOD

WOD: Teams of 3  (40 min time cap)

5 Cone Suicides x 4 per team member - relay

30 sec Hollow Rock x 8 each- one person working at a time

30 tire flips & jump in & out of tire!  Perform one rep and switch (10 each until all reps are completed)

200m Relay x 5, one team member will be in a plank position, one resting

Parents Night Out!

FortMyers CrossFitTB 7/24/2014 Thurs. WOD

WOD: warm up to 75% of Push Press, use Push Press weight for all BB exercises

Seven rounds for time of: 

7 push-ups, 

7 Thrusters, 

7 Sit Ups, 

7 Deadlifts,  

7 Burpees, 

7 Kettlebell swings, 

7 Push Press

Strength Accessory: 

DB Clean single arm heavy 4x5 heavy

Thank you!

Jeff Reach   "Just want to thank and highly recommend Coach Jeremy Barnett, and all the amazing coaches at CrossFit Thoroughbreds for all the help and great training they have provided my daughter and one of our youth athletes at Finish Strong Martial Arts. The attention to detail when teaching proper technique is second to none. Thank you all"

FortMyers CrossFitTB 7/23/2014 Wends. WOD

WOD: TIMED!

Run 1 mile

300m single arm Farmers Carry (switch arm half way)

50 DU’s (150 Singles)

300m single arm Farmers Carry (switch arm half way) 

50 DU's (150 Singles)

Run 1 mile

FortMyers CrossFitTB 7/22/2014 Tues. WOD

Strength: Sumo DL 75%

5x50%, 5x60%, 3x70% (4x6x75%)

WOD#1: 3 min AMRAP SDLHP (95/65)

WOD#2: 3 min AMRAP Sit Ups (adv. GHD)

WOD#3: 3 min AMRAP Cal. Row

WOD#4: 3 min AMRAP MB Slams

REST 1:1 between rounds

Parents Night Out!

FortMyers CrossFitTB 7/21/2014 Mon. WOD

Strength: OH Squat 75%

5x50%, 5x60%, 3x70% (4x6x75%)

Skill Practice: 10 min Power Snatch Practice

WOD: for time (20 min time cap)

21 15 9

Power Snatch, Burpee

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

  

FortMyers CrossFitTB 7/19/2014 Sat. 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 be held at all times. Team members will rotate as people complete different movements. If the team allows the plate to drop then everyone on the team stops and completes 10x Burpees

BEACH WOD has been cancelled until further notice!

Parents Night Out!

And this is why we don’t have nice things …

And this is why we don’t have nice things …

July 17, 2014Leave a commentGo to comments

.

Original post by: CrossFit Everett

Maybe you didn’t know that the 10# and 15# plates are NOT designed to be dropped? When you dump a set of 10# or 15# plates on a bar from the overhead or shoulder position, you are shortening the life of some very expensive equipment. The 10# and 15# plates simply can’t take the beating of repeated drops from above ground. See below …

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You know, there’s a gym budget for buying cool things, adding rowers, GHDs, racks, upgrading equipment and replacing things that actually wear out.

This picture represents over a $600 expenditure for 10# & 15# plates that were not worn out but abused and misused.

It’s $600 that could have gone to a GHD or a new rower … but nope, we have to replace plates that should have lasted a number of years.

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There is NO reason that our very expensive 10# & 15# Rogue plates should look like this.

This peeps, is the reason we don’t have more equipment …

A lot of people think that when you lift weights it means that you should slam them onto the floor when done. This is bad for a number of reasons.

• One reason is obvious… it could break the equipment and/or damage the floor.
• The second reason is that you could really hurt yourself if you don’t practice setting weights down in a controlled and easy fashion.

Check out this article by Greg Everett who is a lifting coach, bar none, on good practices for lowering the bar SAFELY!

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Remember to have a plan for bailing if you get in trouble.

Ask your coach for suggestions if you are unsure about how to lower weight safely in a particular exercise.

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And as a reminder about proper care of our equipment, please do not drop the following:

1. Empty bars
2. Bars loaded with only 15# or 10# plates exclusively
3. Kettlebells
4. Bars loaded with iron plates exclusively

FortMyers CrossFitTB 7/18/2014 Fri. WOD

"Abbate"

1 mile Run

21 Clean & Jerk (155/105)

800m Run

21 Clean & Jerk

1 mile Run

BEACH WOD has been cancelled until further notice!

FortMyers CrossFitTB 7/17/2014 Thurs. WOD

WOD: 4 Rounds

10 x Front Squat (70%)

2 x 4 cone suicides

10 x Pistols

500m Row

20 WBS’s UB

REST 1 min between Rounds

FortMyers CrossFitTB 7/16/2014 Wends. WOD

Strength: Strict Press 70%

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

WOD: "Helen" 3 Rounds for time

400m Run

12 Pull Ups

21 KB Swings

FortMyers CrossFitTB 7/15/2014 Tues. 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

WIN Prizes this Wed. @ 7:00pm

Prizes this Wed. @ 7:00pm



Join our Challenge Party this Wed.  7-16-14

RSVP to CrossFitTB@yahoo.com

• 
  Come learn about our Project 10 Challenge
• 
  Take the Burpee Challenge and receive 50% of your Aug. membereship fees! 

​(Most burpees completed in 60 sec. WINS!!

1st Person to sign up for the Project 10 Challenge on Wed. will receive a FREE 30-day supply of Shape Protein Mix!

2nd Person to sign up will receive a 30-day supply of Vi Pak vitamins, minerals & antioxidants

3rd Person to sign up will receive a 30 day supply of Vi Pak Omega Vitals & Slim Metab-Awake

FortMyers CrossFitTB 7/14/2014 Mon. WOD

WOD: 4 Rounds

10 x Deadlift (70% of 1 RM)

Run 400m

2 x Rope Climb

1 x Sled Push

10 MB Slams

FortMyers CrossFitTB 7/12/2014 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

Special Upcoming Event!

FortMyers CrossFitTB 7/11/2014 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

Station 3:

Sprint Speed Bump to Speed Bump – walk back x 4

Challenge Party this Friday!

CrossFit Challenge Party this Friday 7-11-14
Time: 6pm - 7pm
Location: CrossFit Thoroughbreds.

239-851-3940
www.crossfittb.com 

Current members, past members or prospective members come in to learn how you can get up to 50% OFF your CrossFit membership.

Please reply to crossfittb@yahoo.com to RSVP your spot and any guests you'd like to bring.
Feel free to bring friends and family!


Thank you,
Jeremy Barnett

FortMyers CrossFitTB 7/10/2014 Thurs. WOD

(Cleans)

1, 2, 3, 4, 5, 4, 3, 2, 1

Deadlift, Hang Power Clean, Push Press, Front Squat (115/75)

Complete 10 Burpees every time the bar touches the floor (except deadlift)

Challenge Party this Friday!

CrossFit Challenge Party this Friday 7-11-14
Time: 6pm - 7pm
Location: CrossFit Thoroughbreds.

239-851-3940
www.crossfittb.com 

Current members, past members or prospective members come in to learn how you can get up to 50% OFF your CrossFit membership.

Please reply to crossfittb@yahoo.com to RSVP your spot and any guests you'd like to bring.
Feel free to bring friends and family!


Thank you,
Jeremy Barnett

FortMyers CrossFitTB 7/9/2014 Wends. WOD

Conditioning

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

Challenge Party this Friday!

CrossFit Challenge Party this Friday 7-11-14
Time: 6pm - 7pm
Location: CrossFit Thoroughbreds.

239-851-3940
www.crossfittb.com 

Current members, past members or prospective members come in to learn how you can get up to 50% OFF your CrossFit membership.

Please reply to crossfittb@yahoo.com to RSVP your spot and any guests you'd like to bring.
Feel free to bring friends and family!


Thank you,
Jeremy Barnett

CrossFit Challenge Party this Friday 6pm-7pm

Challenge Party this Friday!

CrossFit Challenge Party this Friday 7-11-14
Time: 6pm - 7pm
Location: CrossFit Thoroughbreds.

239-851-3940
www.crossfittb.com 

Current members, past members or prospective members come in to learn how you can get up to 50% OFF your CrossFit membership.

Please reply to crossfittb@yahoo.com to RSVP your spot and any guests you'd like to bring.
Feel free to bring friends and family!


Thank you,
Jeremy Barnett

FortMyers CrossFitTB 7/8/2014 Tues. WOD

Bench Press 70%

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

WOD: 3 Rounds

9 SDLHP UB (115/75)

11 Ring Dips

14 T2B

FortMyers CrossFitTB 7/7/2014 Mon. WOD

WOD: “The Crippler” for time

30 x Back Squat (225/155) or use 70% of your max

Run 1 mile

NFT:

3 x 10 GHD weighted Hypers

3 x 10 KB/DB Windmills (each side)

3 x 10 BB Step Ups

FortMyers CrossFitTB 7/5/2014 Sat. WOD

2 Rounds Timed!

Side Planks Left/Right 1 min. each

MB Rotational Slams x 25 each side

Squat Jumps x 30

Ring Rows x 35

DB 1-Arm Clean N Jerks x 20 each side

Tire Flips x 50

Special Upcoming Event!

FortMyers CrossFitTB 7/4/2014 Fri. WOD

Have A Happy 4th of July! 

The Gym will be Closed today!

FortMyers CrossFitTB 7/3/2014 Thurs. WOD

Strength: OH Squat 1 RM TEST

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

Find 1 RM in 3 Attempts

WOD: work with a partner – 4 Rounds each! 
One person does one complete round then switch! 

Goal: under 15 min (95/65)

3 DL

3 HP Clean

3 Push Press

3 Front Squat

3 Push Ups

3 Burpees

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

One of our own makes it to the Granite Games

I'd like to congratulate Darian Barnett on making it into the Granite Games. Darian competed in the Granite Games Open Qualifier and made into the top 200. He then went on to compete in the sectionals and placed 45th out of 72 which earned him a spot at the Granite Games in Minnesota Sept. 12th - 14th.  At the Granite Games he will compete for 3 days and complete 7 total grueling competition WOD's.


Darian will compete against 71 other world class athletes all fighting for the 1st Place win. The Granite Games is similar to the Reebok CrossFit Games and is also sponsored by Reebok as well. This is going to be a huge event and the hardest competition Darian has done to date.


For those that don't know Darian has been competing since he was 15 years old. He began as a powerlifter. He competed in powerlifting with Raw United Powerlifting, APF, USAPL and APA Federations form 15 years old to 17 years old. During this short time he won 24 Florida State and National Records for the Squat, Bench, Deadlift and Total scores. This was a huge achievement for someone so young and in such a short amount of time.

At age 18 he retired from powerlifting and began training with CrossFit Thoroughbreds to prepare himself for various CrossFit competitions and eventually the CrossFit Games.


Over the past two years Darian has competed in three CrossFit style competitions and placed podium in all three events.



Beast Mode Battle 3rd Place RX Division

Raid Games 2nd Elite Division

Thunderdome 2nd RX Division

Help Darian make it to the Granite Games:

Now his goal is to take 1st Place at The Granite Games in September.  To do this he will need support from our members and community to get there. He will be traveling for 6 days from Sept. 10th to Spet. 15th, 2014. The competition plus travel, food and lodging will cost $3000. We are asking for community donations and corporate sponsorships to help Darian make it to the Granite Games in September.


For businesses wishing to help sponsor Darian we will be making competition shirts and place each businesses logo on the back of the shirts which Darian will be wearing during the competiton. We will also mention the name of each business in all pre and post marketing material, FB posts and blog posts.


All business sponsors will need to email an (eps. or vector) file of their logo to crossfittb@yahoo.com by Aug. 9th, 2014


Our deadline for all donations and sponsorships is August 9th, 2014.

This will give us enough time to book the hotel, flight, rental car and get all competition t-shirts made before the event.


If you would like to help sponsor or donate funds please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com.


Sponsorship checks will be made payable to: Jeremy Barnett

"Mark check as Granite Games Sponsor"

Please provide a note with your donation listing:

Company name

Company address


Checks can be dropped off at the gym or mailed to: 

CrossFit Thoroughbreds

11495 S. Cleveland Ave

Ft. Myers, Fl. 33907




Darian and CrossFit Thoroughbreds thank you in adavance for your support,

Jeremy Barnett
CrossFit Thoroughbreds

FortMyers CrossFitTB 7/2/2014 wends. WOD

WOD:

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

After each run complete:

Row 200m

Bear Crawl down & Burpee Broad Jump back

MB Rotational Slams x 10 each side

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

Women's Only Boot Camp is HERE!!!

Post by Jeremy Barnett.