45 Mile Bike Ride- 2300 Calories Burned Today!!!

Today Phil, Colby and myself did the Caloosahatchee River Ride in Alva, Fl. 

We completed the 45 mile bike ride in 2 hrs. 30 min. Not our best ride but atleast we completed it. Burned around 2300 calories which was nice. Needed that after the last couple of days with pretty crappy eating. Time to get the eating back under control this week and hit the gym hard starting monday morning.

For anyone interested in a different, fun and more challenging type of fitness training check out CorssFit Thoroughbreds FREE workouts posted daily!

If you live in the Fort Myers, Fl. area stop in for a FREE trial training session and see how CrossFit training will change the way you train for life.

Call 24 hours prior to RSVP your FREE training session. 239-851-3940
crossfittb@yahoo.com

See you in the gym,
Jeremy

Sat. 11-13-2010 WOD

Complete 2 Rounds


Slosh Pipe Carry x 1 x 50’


100 m. Sprint


10 Push Ups

Bucket Run x 1 x 50’

100 m. Sprint


10 Push Ups

Sledge Hammer Swings x 10 each arm

100 m. Sprint


10 Push Ups

Sled Shuttle Run x 1 x 50’

100 m. Sprint


10 Push Ups

Fri. 11-12-2010 WOD

Warm Up:
High Knees
Butt Kicks
Lateral Walk
Burpees
Frankenstein
Reverse Lunges
Leg/Hip/Calf Stretches


WOD:

Complete 5 rounds

10 GHD Hypers

Row 500 m. Sprint (Goal- under 2:00 min. pace)

10 KTE’s

100 Jump Ropes

10 KB Windmills each side


RidgeWOD:
Frog Complex - 1x rep (95# - 125#) on the Minute for 10 Minutes

For Time:
Run 1 Mile
75x Pull Ups

Thrs. 11-11-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Pull Ups
Core Lift: Conventional Deadlifts 85%

5 x 50, 5 x 60, 5 x 70, 4 x 75, 4 x 4 x 85%


WOD: AMRAP in 25 min.

10 Pull Ups

10 DB or KB Single Arm SDLHP

Run to 41 and back


RidgeWOD: rest/recovery-or-auxiliary strength work

Wed. 11-10-2010

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups



Core Lift: Push Press 80%

10 x 50, 8 x 60, 6 x 70, 4 x 5 x 80%


WOD:

BB Floor Press 12, 10, 8, 6, 4, 2

KB or DB MMA Rows 12, 10, 8, 6, 4, 2

Plate Lateral Holds 30 sec.

Push Ups 12, 10, 8, 6, 4, 2

RidgeWOD:
Sumo Deadlift High Pulls with Bands: 1 x 10, 1 x 8, 3 x 5, 3 x 3

5 Rounds for Time:
7x 225# Deadlift
11x Burpees

Strength Schedule Changes

Hey CrossFitters,
Just wanted let everyone know we will be rearranging the Thursday and Friday schedule beginning this week. We will now be performing our strength work (Deadlift, Oly Lifting and Kettlebell training) on Thursdays now and our Cardio/Core training on Fridays. We felt this would give our Sat. Boot Campers a little more recovery from the strength work before coming in on Sat. for the Boot Camp.


On another note our Friday night class may become an "Open Gym" class hour very soon. We have had a very sparatic turnout for our Friday night classes lately. Sometimes only 1-2 people showing up. If we can not get a higher turnout rate then we will change the Friday night class to an "Open Gym" hour.

CrossFit Open Gym Hours:
Can't make it to class on time?
Don't worry about missing your training.
Do the daily WOD on your own time.
Come to Open Gym during the times listed below and get your WOD on.



NOTICE!!!!!
No coaches will be available during Open Gym hours.
Should you need assistance please call Jeremy Barnett at 239-851-3940 for private appoinments.
Must give 24 hours notice to Jeremy or Cordula should you need their assistance during Open Gym hours.

(Click here for personal training prices)

Mon. – Fri.: 9:00am – 3:00pm
 (possibly Friday 5:30pm in the next two to three weeks),
                    6:30pm - 8:00pm

Sat.: 9:00am – 5:00pm

Sun.: 12pm - 5pm

Non-Members: $10.00/Day or $50.00/mo.
CrossFit & WOBC members are FREE!!!



Please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com
to set up your Open Gym training.

Tues. 11-9-2010 WOD

Warm Up:


High Knees

Butt Kicks

Lateral Walk

Burpees

Frankenstein

Reverse Lunges

Leg/Hip/Calf Stretches



WOD:

Complete 3 Rounds

Partner BB Carry 400 m. (135/95)

Sled Pull Down Room x 2 each partner

Bear Crawl down room and back x 2 each partner

Row 1000 m. (500/partner)


RidgeWOD:
5 Sets (do not set bar down until each is completed, that is one set)
1x Strict Press
2x Push Jerk
3x Push Press
* increase weight each set if possible *

AMRAP 12 Minutes:
9x 35# DB Thrusters
1x 15ft. Rope Climb