CrossFit TB WOD 9-1-2014

HAPPY LABOR DAY!!

All classes are cancelled except for one 8:00am Boot Camp!


Boot Camp: Complete 3 rounds in 45 min.

5 Cone Suicide (round 1 forward, round 2 lateral, round 3 back pedal)
Run remaining 400 m.
20 Push Ups
30 MB Rotational Slams (15/side)
4 x Sled Push to end of room & back
Row 500 M.
60 x DU's or 120 singles

FortMyers CrossFitTB 8/30/2014 Sat. WOD

NOTICE: Monday 9-1-2014 LABOR DAY!!

All classes are cancelled except for one 8:00am Boot Camp!

Partner WOD – Complete the following reps as a team, one person works the other hold a plate oh (45/25) – carry any way you want to on the run (switch as needed)

50 Burpee Tuck Jumps

50 Calorie Row

400M Run

100 Hurdle Jumps (each side)

100 Squats

800m Run

50 Push Ups

50 weighted Sit Ups

400m Run

FortMyers CrossFitTB 8/29/2014 Fri. WOD

Strength Accessory:

DB/KB Snatch 6 5 4 3 2 1 each arm

6 Rounds:

Heavy Farmers Carry down & back

30 sec to 1 min Hollow Body Position hold

WOD: 6 Rounds

20 DU (100 Singles)

20 Mountain Climbers (each leg)

5 Tire Flips

Run to 41 & back

FortMyers CrossFitTB 8/28/2014 Thurs. WOD

Strength: Push Press 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Strict Press 4x4x85%

WOD:

5 Push Jerks (135/95)

10 Burpee over Box Jump

15 KBS

10 Push Jerk

20 Burpee over the Box Jump

30 KBS

15 Push Jerk

30 Burpee over the Box Jump

45 KBS

FortMyers CrossFitTB 8/27/2014 Wends. WOD

Strength Accessory:

Rope Climb x 6 from seated position (advanced: L-Sit – no legs)

Sled Push x 5 down & back (light – speed work)

KB Cleans 5 x 5 each arm

WOD: Hero Wod “Michael” 3 Rounds for time

Run 800

50 x Superman

50 x Sit Ups

FortMyers CrossFitTB 8/26/2014 Tues. WOD

Strength: Back Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Thruster 2 2 2 2 2

WOD#1: 4 Rounds for total reps

1 min max T2B

1 min max Front Squat (115/75)

1 min rest between rounds

WOD#2: 4 Rounds for total reps

1 min Push Ups

1 min max WBS’s

1 min rest between rounds (move from station to station without rest)

FortMyers CrossFitTB 8/25/2014 Mon. WOD

Strength: Cleans 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: weighted Strict Pull Ups

4 4 2 2 1 1

WOD: 20 min AMRAP

DL x 4 (85% of max)

KB High Pull x 10 each side

OH Plate carry to 41 (or end of fence) carry back any way

FortMyers CrossFitTB 8/23/2014 Sat. WOD

WOD: 4 min stations, 1 min. rest to switch, 2 people per station, 1 round for max reps

- Row for calories (both working at the same time)

- KB carry to end of fence and back

- Sled Push (one person pushes down the other back = 2 reps)

- Push Ups (one person working/ one resting)

- KTE’s (one person working/ one resting)

- GHD Sit Ups (One person has to stay in hollow position – switch as needed)

- Plank Rows (one person working/ one resting)

FortMyers CrossFitTB 8/22/2014 Fri. WOD

Strength Accessory:

Kipping Practice or Muscle Up Practice

KB Swings 30 25 20 15 10 5 increase weight

WOD: GRACE

30 Clean and Jerks (135/95) adjust weight to your abilities

FortMyers CrossFitTB 8/21/2014 Thurs. WOD

Strength: OH Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Power Clean 2 2 2 2 2

WOD#1: 10 min Ladder 1,2,34,5…

SDLHP (95/65)

Bar Facing Burpee over the Bar

WOD#2: 10 min Ladder 1,2,3,4,5…

Thruster (95/65)

Bar Facing Burpee over the bar

Rest 5 min between Rounds! All reps will count!!

Train Like A Kid Again

Train Like a Kid Again
By Jeremy Barnett, CrossFit Level 1 Coach

“I bet I can do more than you”, “wanna race?” and “first one with 10 point’s wins”. Do you remember phrases like these from your childhood? These were phrases we used as kids to compete with each other. We exercised by riding bikes, running and playing various sports for FUN. As children we exhibited joy and excitement about performing well, competing, challenging ourselves and our friends through physical activities.

Of course, now as adults we don’t have the carefree lifestyle we once had as children. Our lives are full of stresses and responsibilities. Now with this “adult lifestyle” we have put physical activities on the back burner. For those of you that have chosen to continue exercising it has become more of a chore or something we have to do in order to maintain proper health. We’ve lost the competitive, challenging and FUN side of physical activities.

In this article I’d like to present some thoughts and ideas on how to help you “Train Like a Kid again”. All kids want to win when competing. They want to be the first one to finish the race, to score the most points or be the strongest. They get caught up in the FUN and joy of competing and simply trying one’s hardest. As adults we get too caught up in the outcome (i.e. bigger muscles, physical appearance, weight loss) and forget about the PROCESS of PERFORMANCE determining our outcome. Learn to focus on performance and find ways to make physical activities FUN, challenging and exciting again.

If cardio classes, mundane cardio sessions on the treadmill or bike and weight training are getting boring and becoming a “chore” then try this:

CrossFit Thoroughbred’s has made exercising FUN, challenging and exciting again. They have taken bits and pieces from all backgrounds of physical conditioning and put them together to make an extremely intense, powerful, FUN and exciting workout. They utilize functional training, Olympic lifting, power lifting, gymnastics conditioning exercises, strong man event exercises, yoga movements, running, cycling, rowing and many other forms of athletic based conditioning exercises and drills.

To make these exercises FUN again they have moved away from the traditional “body building” style of training 3 sets, 10-15 reps with a 1-2 minute rest between sets. Instead they’ve turned these exercises into sport or play.

Some workouts are timed; some are performed for as many rounds as possible in a given time frame, while others are done for reps and weight lifted as 1RM. This brings back the FUN and competitive side of physical fitness again. These workouts can be done alone or in a group. By keeping track of time, distance, speed, reps, weights lifted or number of rounds completed it’s just like keeping score in a game. With CrossFit Thoroughbred’s “Workout’s of the Day” (W.O.D.) you can compare your workout scores with others and see how you compare or simply use your score as a reference for a latter time when performing the same workout again and see if you’re improving.

Here are a couple of SAMPLE CrossFit Thoroughbred’s workouts to give you some idea of how these workouts can be challenging, FUN and exciting. Keep in mind these are only sample workouts and are not intended for any one person. You should always see a physician for clearance before engaging in any physical conditioning program. You should also seek the guidance and professional instruction of a certified personal trainer or participate in a CrossFit class to learn proper form and technique as well as proper resistance (Lbs.) to use for each exercise.

SAMPLE: Goal= (Complete 3 rounds in 40 min.)

Move from one exercise to the next with as little rest as possible.

~Run or jog 250m.
~Deadlift ¼ or ½ your bodyweight 12 reps
~Dumbbell or kettlebell one arm bench press 12 reps each arm
~Jump rope 1 min.
~Wall Bal Shots 20 reps (20lb. ball- men, 10lb. ball women)
(Hold the ball chest level, squat down into a full squat position, jump up and throw the ball vertically up the wall “goal 8-10 feet” then, catch and repeat)
~Pull ups (or) jumping pull ups 20 reps
~Run or jog 250m.


SAMPLE: Goal= (Complete as many rounds as possible in 60 min.)

SCORESAverage= 1 round
Good= 2 rounds
Excellent= 3 rounds
Insane= 4 rounds

Row 1000m.
50 Sit Ups
Row 750m.
50 Hyperextensions
Row 500m.
50 Hanging knee raises
Row 250m.
50 Medball trunk rotations each side


Sample Goal: CrossFit Total (Heaviest weight lifted for 1 repetition for each exercise)
Total weight of all three exercises combined equals score

1 Rep Max for Barbell Back Squat
1 Rep Max for Strict Barbell Shoulder Press
1 Rep Max for Barbell Deadlift

As you can see from the two sample workouts they are designed to challenge you physically, mentally, anaerobically (strength) as well as aerobically (cardio). Working out and exercise in general shouldn’t have to be boring or tedious. It should and can be FUN again by challenging yourself and allowing for variety. Don’t get so caught up in the outcome of exercise or stuck in a rut thinking you can or should only do one type of exercise (i.e. body building, aerobics classes, basic cardio). Allow yourself to play and experiment with many modes of physical activities. Either choose something different each day (i.e. weight lifting, running, cycling, kayaking or various sports) or even try combining some of these activities together for a more challenging, FUN and exciting workout.

If this is new to you and you’ve never tried this type of training please contact CrossFit Thoroughbred’s to learn how to “Train Like a Kid Again”.

Jeremy Barnett, Owner/operator

www.crossfittb.com 

crossfittb@yahoo.com

239-851-3940
©copyright 2009 CrossFit Thoroughbreds

About the author:
Jeremy Barnett received his CrossFit Level 1 Coach's Certification through www.CrossFit.com , Personal Trainers certification through the International Sports Sciences Association, Post Injury Fitness Trainer certification through the International Sports Sciences Association and his USA Cycling Level 3 Coach # 237023 certification through the USA Cycling Association.

Jeremy has spent the past 27 years training clients in various health club facilities as well as working directly with a chiropractor and his patients for over 7 years. In 2007 Jeremy started CrossFit Thoroughbreds and now has 100's of clients “Training Like a Kid Again”.

Since 2007 the CrossFit Thoroughbreds program has taken off and become a huge success in Fort Myers, Fl. CrossFit Thoroughbreds offers CrossFit training, powerlifting, olympic lifting, strongman training and sports strength and conditioning as well as youth training. 

FortMyers CrossFitTB 8/20/2014 Wends. WOD

Strength Accessory:

6 x L-Sit on Rings or Skin the Cat

5 x 2 TGU’s

2 x 1 min Handstand Hold (against Wall or with Partner help) or from Pike position with feet elevated

WOD: For Time (25 min cap)

Bear Crawl down, Burpee Broad Jump back

Run 1 mile

Bear Crawl down & back x 2

Run 800m

Bear Crawl down & back x 3

Run 600m

Bear Crawl down & back x 4

Run 400m

Bear Crawl down & back x 5

Run 300m

FortMyers CrossFitTB 8/19/2014 Tues. WOD

Strength: Bench Press 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: weighted Dips 4,4,2,2,1,1 (increase weight)

WOD: For Time

50 WBS’s

50 DU’s

50 Box Jumps

50 Push Press (65/45)

50 Plyo Lunges

FortMyers CrossFitTB 8/18/2014 Mon. WOD

Strength: Sumo Deadlift 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Deficit Deadlift

5x5 use 65% of max (stand on 25# plate, increase weight if form is good)

WOD: For Time

Buy In: 50 Sit Ups

4 Rounds of:

Run 400m

10 x Power Snatch (115/75)

10 Pull Ups

Cash Out: 50 Sit Ups

FortMyers CrossFitTB 08/16/2014 Sat. WOD

Hero WOD “White”

5 Rounds for time

3 Rope Climbs

10 T2B

21 OH Walking Lunges (45/25)

400m Run

FortMyers CrossFitTB 08/15/2014 Fri. WOD

Strength Accessory:

Bench Press Lockouts 4 x 5 increase weight

Handstand holds – 2 people to spot

2 x 30 sec, 2 x max hold

WOD: 20 sec on 10 sec off – 8 rounds per station

Lat Hurdle Jumps

Superman

Flutter Kick (4 count)

Row

Bear Crawl

FortMyers CrossFitTB 08/14/2014 Thurs. WOD

Strength: Front Squat 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory: Step Ups weighted heavy 10 8 6 4 2 (per leg)

4 x 30 sec Isometric squat

WOD: “Nancy”

5 Rounds

400m Run

15 x OH Squat (95/65)

FortMyers CrossFitTB 08/13/2014 wends. WOD

Plank Row 10 8 6 4 2

KB/DB Windmills 10 8 6 4 2

8 x 30 sec Hollow Rock – Rest 1:1

WOD#1: “Megan”

21 15 9

Burpees

KBS

DU (x 4 Singles 84-60-36)

WOD#2: 800m Run for time

FortMyers CrossFitTB 08/12/2014 Tues. WOD

Strength: Power Snatch 5 x 5 increase weight (20 min)

Advanced: Squat Snatch

Strength Accessory:

Snatch Pull 2 x 3 Snatch High Pull 2 x 3, Snatch Balance 2 x 3 (10 min)

WOD: 4 Rounds

5 x HPC (135/95) (adjust weight to your ability)

6 x Box Jumps

12 x KTE’s

Sprint to Speed Bump or beginning of fence and back

REST 1 min between rounds!!

FortMyers CrossFitTB 08/11/2014 Mon. WOD

Strength: Push Press 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

4 x max effort strict pull ups – finish with kipping pull ups

WOD:

50 Push Up

50 Sit Ups

500m Row

40 Push Ups

40 Sit Ups

400m Row

30 Push Ups

30 Sit Ups

300m Row

20 Push Ups

20 Sit Ups

200m Row

10 Push Ups

10 Sit Ups

100m Row

FortMyers CrossFitTB 8/9/2014 Sat. WOD

45 min time limit!!

10 Rounds

Bear Crawl down

Burpee Broad Jump back

KTE’s x 10

Box Jump x 10

Sprint to 41 and back

FortMyers CrossFitTB 8/8/2014 Fri. WOD

Strength Accessory: 5 Rounds

Sled Push heavy x down & back

100m Sprint – walk back to recover

WOD: 4 Rounds

OH plate carry to 41 and back

Row 400m

Run 400m

FortMyers CrossFitTB 8/7/2014 Thurs. WOD

Strength: Deadlift 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

DB lateral raise 3 x 10

DB front raise 3 x 10

WOD: 5, 4, 3, 2, 1 for time

x Sumo DL (use 80% of max)

x Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

FortMyers CrossFitTB 8/6/2014 Wends. WOD

Strength Accessory:

Weighted V-Ups 4 x 10 heavy

Strict T2B 4 x 10

GHD Hip Extension 4 x 10

DB seated Trunk Rotation 4 x 10 heavy

WOD:  20 min AMRAP Ladder 10, 20, 30, 40,….100

KB Swings

DU

Sit Up

Lunges (total steps)

FortMyers CrossFitTB 8/5/2014 Tues. WOD

Strength: Strict Press 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

Push Ups 4 x max effort

WOD: for time

1 mile Run

50 Ground to OH (115/75)

Paleo Nutrition: Is it Good For You?

"Contributed by reader, Jen Filey"

Paleo Nutrition: Is it Good For You?

The old adage ‘You are what you eat’ could certainly be argued to have become more relevant in recent years, especially in the US. The fact is that eating disorders and obesity are on the rise, and dieticians and fitness experts are constantly exploring new ways to eat in order to keep us all at the peak of our health, and the importance of what foods we choose to eat is increasingly being shown to be fundamental to a healthy overall lifestyle. Indulging a little every now and then is of course, fairly harmless, especially if you stay active at the gym or through sports.

One of the problems with eating disorders is that they can often have a mental component. Eating too many cheeseburgers just because you enjoy them for example, is something that can easily be remedied by a change in diet and exercise. On the other hand, someone suffering from anorexia has a completely different set of problems to overcome, that is rarely as straightforward. Understanding where and how diet factors into these problems is something that is constantly being explored. While there are a number of resources for sufferers of severe eating disorders, the majority of us are fortunate enough to be able to willingly change our lifestyle and diets to our advantage. The difficulty however, can be knowing which diet or food plans are the best choice for us individually, and paleo nutrition offers us another option in the often overwhelming selection of diets and nutritional advice. 

Understanding Paleo Nutrition

Paleo nutrition essentially means following the diets of our ancestors. It’s often described as the cave man diet, stone age diet, and so on, in reflection of this fact. The diet became hugely popular during the early 2000s, and is still one of the most talked about diet options today. The basic foundation of paleo nutrition is that as humans, we became very well adapted to the food sources that were eaten over thousands of years during our evolution. As animal domestication became more commonplace however, along with the mass production of foods, paleo nutrition argues that we have lost touch with the most nutritious forms of food.

Modern diets are, as a result not as healthy for us, because the human body is still not able to fully process food sources such as grains and dairy products. This inability to process modern foods has led to many of the problems we currently see - obesity, diabetes, and other disorders. The diet itself, therefore, eliminates all processed foods, diary, wheat and so on, and instead focuses on higher protein intake, high fiber intake, and lower carbohydrate intake.

The benefits of following paleo nutrition are said to be a better overall state of health, improved life span, and resistance to disease. These are further raised of course, when used in tandem with regular exercise and a healthy lifestyle in general. An additional benefit of the diet, and perhaps one of the reasons it has become so popular, is that many of the foods we all enjoy are still included. Fish, meat, vegetables and fruits are all recommended, so tucking into a succulent steak doesn’t have to be a guilty pleasure.

Pros and Cons

Even from looking at the foods that are included in paleo nutrition, it’s easy to see that there are without doubt benefits to following the diet. Plenty of fresh fruit, vegetables and fish is always going to be good for you. In fact, nutritionists in general do agree that the diet plan is overall a beneficial one, mainly due to the fact that processed foods are completely excluded. In terms of scientific research, experts are unable to provide conclusive evidence as to whether the diet is beneficial or not. Some populations for example, have exhibited longer life spans, others have not. There are also concerns from some medical bodies that the diet could lead to some deficiencies due to missing food groups. That said, there is certainly a lot to gain from the diet. Even following the basics, while making sure to complement the plan with any deficient food groups, is likely to get anyone well on the way to a much healthier, fitter life.

FortMyers CrossFitTB 8/4/2014 Mon. WOD

Strength: Back squat 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

Pistols 5 x 5 each leg (slow)

WOD#1: 4 x1min AMRAP: WBS

Goal: 50

WOD#2: : 4 x1min AMRAP: Row for Calories

Goal: 15

WOD#3: 4 x 1min AMRAP: Burpee Box Jumps

Goal:10

Rest 1:1

Parents Night Out!

FortMyers CrossFitTB 8/2/2014 Sat. WOD

Teams of 2

Station 1: 3 Rounds

Lunge Speed Bump to Speed Bump with 25# plate

OH carry back (switch as needed)

25 Burpees each

Station 2: 4 Rounds each

Heavy Yoke Push down and back while partner does max rope climbs

Station 3:

800m BB Carry 10 x Push Press/Jerk every 50 steps switch as needed