Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD:
Complete 5 Rounds
20 Mountain Climbers each leg + 1 sprint to end of room
Lateral Hops across Jump Rope 50 reps (25 each side)
Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)
KTE’s
GHD Sit Ups with slosh pipe
Burpees
KB Windmills
MB Rotational Slams
RidgeWOD:
Strength: Bench Press with Bands: 1 x 10, 1 x 5, 3 x 3
SuperSet: 5 x 5
HEAVY KB Floor Press (Each Arm)
HEAVY Weighted Dips
WOD: 15 Minute AMRAP
5x Burpees
2x 15ft. Rope Climbs
Monday, December 13, 2010
Sunday, December 12, 2010
Fort Myers CrossFitTB- Mon. 12-13-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD: Team Work
Row 1000m. (200 m. per team member until team reaches 1000 m.)
100 Push Ups (10 push ups per team member until team reaches 100 push ups)
800 m. BB Carry ( two team members carry for 20 steps then switch to next team members. Keep switching every 20 steps until the team completes 800 m.)
100 Pull Ups (10 pull ups per team member until team reaches 100 pull ups)
100 BB Thrusters (10 thrusters per team member until team reaches 100 thrusters)
RidgeWOD:
Strength: NOT a SuperSet - Complete Each Individually
HEAVY Thruster: 5 x 3
HEAVY SDLHP: 5 x 3
WOD: 5 Rounds for time...
15x 75# Thrusters
15x 75# SDLHP
Collect 3 Minutes of Hollow Rock
Collect 3 Minutes of L-Sits
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD: Team Work
Row 1000m. (200 m. per team member until team reaches 1000 m.)
100 Push Ups (10 push ups per team member until team reaches 100 push ups)
800 m. BB Carry ( two team members carry for 20 steps then switch to next team members. Keep switching every 20 steps until the team completes 800 m.)
100 Pull Ups (10 pull ups per team member until team reaches 100 pull ups)
100 BB Thrusters (10 thrusters per team member until team reaches 100 thrusters)
RidgeWOD:
Strength: NOT a SuperSet - Complete Each Individually
HEAVY Thruster: 5 x 3
HEAVY SDLHP: 5 x 3
WOD: 5 Rounds for time...
15x 75# Thrusters
15x 75# SDLHP
Collect 3 Minutes of Hollow Rock
Collect 3 Minutes of L-Sits
Saturday, December 11, 2010
PR Successes
We had a great turnout for PR Friend Day today. We had a total of eight lifters test for their new PR maxes on the Back Squat, Front Squat, Bench Press, Deadlift, Push Press & Push Jerk. Lots of big numbers and new PR's made today. Thank you to all the lifters for coming and to their friends and family for joining us and giving their support.
Below is a list of each lifters new PR's.
Front Squat:
Darian 295 lbs.
Jeremy 245 lbs.
Ridgeo 250 lbs.
Back Squat:
Darian 475 lbs.
Jean 475 lbs.
Adam 185 lbs.
Arielle 140 lbs.
Teresa 105 lbs.
Jared 405 lbs.
Eric 195 lbs.
Kristi 145 lbs.
Bench Press:
Darian 285 lbs.
Jean 350 lbs.
Jeremy 295 lbs.
Adam 215 lbs.
Arielle 105 lbs.
Teresa 85 lbs.
Jared 265 lbs.
Eric 165 lbs.
Deadlift:
Darian 525 lbs.
Jean 480 lbs.
Jeremy 295 lbs.
Arielle 190 lbs.
Jared 375 lbs.
Eric 265 lbs.
Push Press:
Jeremy 225 lbs.
Arielle 95 lbs.
Teresa 90 lbs.
Jean 275 lbs.
Push Jerk:
Darian 300 lbs.
Jared 215 lbs.
Eric 135 lbs.
Ridgeo- Front Squat 250 lbs.
Jeremy- Front Squat 245 lbs.
Darian- Front Squat 295 lbs.
Darian- Back Squat 475 lbs.
Jean- Back Squat 475 lbs.
Adam- Back Squat 185 lbs.
Arielle- Back Squat 140 lbs.
Teresa- Back Squat 105 lbs.
Jared- Back Squat 405 lbs.
Eric- Back Squat 195 lbs.
Kristi- Back Squat 145 lbs.
Darian- Bench Press 285 lbs.
Jean- Bench Press 350 lbs.
Jeremy- Bench Press 295 lbs.
Adam- Bench Press 215 lbs.
Arielle- Bench Press 105 lbs.
Teresa- Bench Press 85 lbs.
Jared- Bench Press 265 lbs.
Eric- Bench Press 165 lbs.
Darian- Deadlift 525 lbs.
Jean- Deadlift 480 lbs.
Jeremy- Deadlift 295 lbs.
Arielle- Deadlift 190 lbs.
Jared- Deadlift 375 lbs.
Eric- Deadlift 265 lbs.
Jeremy- Push Press 225 lbs.
Arielle- Push Press 95 lbs.
Teresa- Push Press 90 lbs.
Jean- Push Press (tried 300 failed)
Completed 275 lbs.
Darian- Push Jerk 300 lbs.
Jared- Push Jerk 215 lbs.
Eric- Push Jerk 135 lbs.
Below is a list of each lifters new PR's.
Front Squat:
Darian 295 lbs.
Jeremy 245 lbs.
Ridgeo 250 lbs.
Back Squat:
Darian 475 lbs.
Jean 475 lbs.
Adam 185 lbs.
Arielle 140 lbs.
Teresa 105 lbs.
Jared 405 lbs.
Eric 195 lbs.
Kristi 145 lbs.
Bench Press:
Darian 285 lbs.
Jean 350 lbs.
Jeremy 295 lbs.
Adam 215 lbs.
Arielle 105 lbs.
Teresa 85 lbs.
Jared 265 lbs.
Eric 165 lbs.
Deadlift:
Darian 525 lbs.
Jean 480 lbs.
Jeremy 295 lbs.
Arielle 190 lbs.
Jared 375 lbs.
Eric 265 lbs.
Push Press:
Jeremy 225 lbs.
Arielle 95 lbs.
Teresa 90 lbs.
Jean 275 lbs.
Push Jerk:
Darian 300 lbs.
Jared 215 lbs.
Eric 135 lbs.
Ridgeo- Front Squat 250 lbs.
Jeremy- Front Squat 245 lbs.
Darian- Front Squat 295 lbs.
Darian- Back Squat 475 lbs.
Jean- Back Squat 475 lbs.
Adam- Back Squat 185 lbs.
Arielle- Back Squat 140 lbs.
Teresa- Back Squat 105 lbs.
Jared- Back Squat 405 lbs.
Eric- Back Squat 195 lbs.
Kristi- Back Squat 145 lbs.
Darian- Bench Press 285 lbs.
Jean- Bench Press 350 lbs.
Jeremy- Bench Press 295 lbs.
Adam- Bench Press 215 lbs.
Arielle- Bench Press 105 lbs.
Teresa- Bench Press 85 lbs.
Jared- Bench Press 265 lbs.
Eric- Bench Press 165 lbs.
Darian- Deadlift 525 lbs.
Jean- Deadlift 480 lbs.
Jeremy- Deadlift 295 lbs.
Arielle- Deadlift 190 lbs.
Jared- Deadlift 375 lbs.
Eric- Deadlift 265 lbs.
Jeremy- Push Press 225 lbs.
Arielle- Push Press 95 lbs.
Teresa- Push Press 90 lbs.
Jean- Push Press (tried 300 failed)
Completed 275 lbs.
Darian- Push Jerk 300 lbs.
Jared- Push Jerk 215 lbs.
Eric- Push Jerk 135 lbs.
Friday, December 10, 2010
PR Friend Day Event
PR Friend Day
(No Co-Ed Boot Camp Scheduled Today!)
This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).
Test Date:
Sat. 12-11-2010
8am - 2pm
Do one or try them all. You've been training hard so this is your time to put your hard work to the test.
BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!
Bring all your friends and show them what we do!
For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010
TESTING is FREE!!!!
We'll have FREE drinks provided by Title Sports Drink.
Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.
You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.
If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.
Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.
(Each person will be given 3 attempts per lift for a new PR)
Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)
Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)
(No Co-Ed Boot Camp Scheduled Today!)
This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).
Test Date:
Sat. 12-11-2010
8am - 2pm
Do one or try them all. You've been training hard so this is your time to put your hard work to the test.
BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!
Bring all your friends and show them what we do!
For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010
TESTING is FREE!!!!
We'll have FREE drinks provided by Title Sports Drink.
Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.
You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.
If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.
Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.
(Each person will be given 3 attempts per lift for a new PR)
Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)
Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)
Thursday, December 9, 2010
Fort Myers CrossFitTB- Fri. 12-10-2010 WOD
Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD: 5 K Race Day
TIMED!
Be sure to record your time for future reference!
RidgeWOD:
WOD: for time...
Walking Lunges: 20.18.16.14.12.10.8.6.4.2 (each leg)
Knees to Elbow: 10.8.6.4.2.2.4.6.8.10
15x Double Unders Between Each Round
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD: 5 K Race Day
TIMED!
Be sure to record your time for future reference!
RidgeWOD:
WOD: for time...
Walking Lunges: 20.18.16.14.12.10.8.6.4.2 (each leg)
Knees to Elbow: 10.8.6.4.2.2.4.6.8.10
15x Double Unders Between Each Round
Wednesday, December 8, 2010
Fort Myers CrossFitTB- Thrs. 12-9-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD:
TGU’s x 5 each arm (Heavy)
Dips x 30 (Weighted)
TGU’s x 5 each arm (Heavy)
Push Ups on rings or MB’s x 30
TGU’s x 5 each arm (Heavy)
DB Plank Rows x 15 each arm (Heavy)
TGU’s x 5 each arm (Heavy)
RidgeWOD:
Skill: Practice Snatch and Snatch Balance
WOD:
30x 50# KB Swings
10x Lateral Jumps over Hurdle
25x 50# KB Swings
15x Lateral Jumps over Hurdle
20x 50# KB Swings
20x Lateral Jumps over Hurdle
15x 50# KB Swings
25x Lateral Jumps over Hurdle
10x 50# KB Swings
30x Lateral Jumps over Hurdle
Finish: 25 Toes to Bar
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD:
TGU’s x 5 each arm (Heavy)
Dips x 30 (Weighted)
TGU’s x 5 each arm (Heavy)
Push Ups on rings or MB’s x 30
TGU’s x 5 each arm (Heavy)
DB Plank Rows x 15 each arm (Heavy)
TGU’s x 5 each arm (Heavy)
RidgeWOD:
Skill: Practice Snatch and Snatch Balance
WOD:
30x 50# KB Swings
10x Lateral Jumps over Hurdle
25x 50# KB Swings
15x Lateral Jumps over Hurdle
20x 50# KB Swings
20x Lateral Jumps over Hurdle
15x 50# KB Swings
25x Lateral Jumps over Hurdle
10x 50# KB Swings
30x Lateral Jumps over Hurdle
Finish: 25 Toes to Bar
Tuesday, December 7, 2010
PR Friend Day Event
PR Friend Day
This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).
Test Date:
Sat. 12-11-2010
8am - 2pm
Do one or try them all. You've been training hard so this is your time to put your hard work to the test.
BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!
Bring all your friends and show them what we do!
For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010
TESTING is FREE!!!!
We'll have FREE drinks provided by Title Sports Drink.
Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.
You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.
If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.
Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.
(Each person will be given 3 attempts per lift for a new PR)
Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)
Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)
This is your chance to make some new personal records and bring your friends and family to join in on the fun. Come test out on your various strength lifts as well as one of our "timed" WOD's (FRAN).
Test Date:
Sat. 12-11-2010
8am - 2pm
Do one or try them all. You've been training hard so this is your time to put your hard work to the test.
BRING A FRIEND AND SAVE $$$$$
The person that brings the most friends to sign up during friend day will receive 50% OFF their January CrossFit membership! This is your chance to break some records and save some $$$$$$!!!!
Bring all your friends and show them what we do!
For those interested in testing please see Jeremy or Cordula for sign up sheet.
You must sign up for each test you would like to perform.
Sign Ups End: Wed. 12-8-2010
TESTING is FREE!!!!
We'll have FREE drinks provided by Title Sports Drink.
Since this event will take several hours we suggest bringing some food to refuel between tests.
Small snacks such as protein shakes, bananas, apples & peanut butter, turkey or roast beef slices are good choices.
You can also use Purple Wraath and Jack 3D supplements as well. You can find them at Smoothie King on College Pkwy. next to Star Bucks. Tell them you train with CrossFit Thoroughbreds and receive a 20% discount.
If you need assistance organizing your foods for this event please contact Jeremy Barnett for more information.
Testing will begin at 8:00am Sat. Dec. 11th, 2010.
Please show up by 7:30am to warm up prior to first lifts.
(Each person will be given 3 attempts per lift for a new PR)
Strength Tests: Start 8:00am (Times may vary depending on number of participants)
Test #1: Back Squat or Front Squat (8am - 9am)
Test #2: Bench Press (9am - 10am)
Test #3: Deadlift (10am - 11am)
Test #4: Push Press or Push Jerk (11am - 12pm)
Test WOD: Starts 12pm
Fran- (21, 15, 9) TIMED!
Thrusters & Pull Ups (Men 75-95 lbs., Women 45-65 lbs.)
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