Fort Myers CrossFitTB- Mon. 12-20-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Back Squat 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)


WOD: Complete 5 Rounds

Box Step Ups Weighted x 10 each leg

Pull Ups x 10

Wall Ball Shots x 10


RidgeWOD: for time...
MURPH
Run 1 Mile
100x Pull Ups
200x Push Ups
300x Squats
Run 1 Mile
* with a 20# vest *

Fort Myers CrossFit TB Boot Camp Sat. 12-18-2010

Teams of 4/6 complete the following for time….


1 Mile Run

200 Burpees

3000 m. Row (Switch team members every 100 m.)

400 Wall Balls

500 Tire Flips

600 Sit Ups

*all exercises to be completed before moving on to the next one!

Why don’t you look like a fitness model?

Why don’t you look 

like a fitness model?

December 26th, 2008  |  Published in Inspiration, Reality check  |  50 Comments

Click the title above to read full article

Fort Myers CrossFitTB- Fri. 12-17-2010 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:


Complete 6 Rounds

Sprint to 41 then back pedal back to bldg.

Row 500 m.

Burpee Broad Jumps down room


RidgeWOD:
WOD: Complete all of the following in any order you choose for time...
BUY IN: Row 2500 Meters
THEN:
100x Barbell Zurcher Squats
100x 35# Plank Rows (Total)
100x 20# Ball Slams
100x 24in. Box Jumps

Fort Myers CrossFitTB- Thrs. 12-16-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



WOD:


Complete 6 Rounds

Conv. Deadlift 70% of 1RM x 10

KB Clean N Jerk x 5 each arm HEAVY



Complete 6 Rounds

Yoke Push

DB or KB Single Arm Carry to 41 & Back (Carry in right hand to 41, carry in left hand back to bldg.)

10 Weighted HEAVY Lunges each Leg


RidgeWOD:
WOD:
3 Stations
3 Minute AMRAP
1 Minute REST Between Rounds

10x Up and Overs (Dynamx Ball Over the Pull Up Structure)
7x Hand Release Push Ups

10x 135# Deadlift
7x GHD Sit Ups

10x 70# KB Swings
7x 36in. Box Jumps

Fort Myers CrossFitTb- Wed. 12-15-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



WOD:

Complete 6 Rounds

Bench Press 70% of 1 RM x 10

KB Plank Rows x 10 each arm



Complete 6 Rounds

Single Arm DB or KB Push Press x 5 each arm HEAVY

Single Arm DB or KB SDLHP x 5 each arm HEAVY



RidgeWOD:
Strength:
3 x 3 Overhead Squat (9 minute cap)
3 x 3 Front Squat (9 minute cap)
3 x 3 Back Squat (9 minute cap)

***Rest 9 Minutes***

Pistols and Chest to Bar Pull Ups fot time...
10x Pistols Each Leg > 10x Pull Ups
9x Pistols Eeach Leg > 9x Chin Ups
8x Pistols Each Leg > 9x Pull Ups
7x Pistols Each Leg > 7x Chin Ups
6x Pistols Each Leg > 6x Pull Ups
5x Pistols Each Leg > 5x Chin Ups
* Continue this pattern until 1x and 1x *

I'm in the Army now!

I would like to congratulate one of my old high school buddies for making it into the Army. Mark Bunton was sworn in this past Saturday 12-11-2010 into the Army. I wish him the best of luck with this new venture. I know he will serve our country well.

Here is a testimonial from Mark:


Jeremy,
Just wanted to let you know that I DID in fact join the ARMY. I swore in on Saturday. Will be training for Health Care Specialist (EMT). I appreciate the excercise schedule you sent over. I started out pretty heavy. Could definitely feel the effort. This past week I had to take it easy. Didn't want to go into the physical feeling sore. Needless to say, after an all day physical test, I passed. Took the oath and will ship out to Basic Training on May 9th to Ft Jackson in S. Carolina. I am going to start back at my program. Will be training on Thursdays with my recruiter. he will be running me through some of their official excercises and prepping me to pass the endurance and physical tests I will have to take when I get to basic training. I do plan to document my progress with photos and notes on what I am doing in regards to excercise and eating. The eaiting part will be tough. My mother loves to cook and eat so I will do my best to keep my eating under control and avoid fatty and processed foods. I am pretty excited about it and look forward to being in shape for the first time in my life. I have my work cut out for me but will keep you updated from time to time. My focus will be my abdomen and chest. Core strength. mainly going to focus on sit ups, push-ups and long slow runs. I have to be able to run a mile in 8 minutes 17 seconds. I am pretty sure I can handle that now so I want to knock as much time off that as possible. Again, thanks for your input. I wish you and your Family a Merry Christmas. See you soon.


Mark S. Bunton

Graphic Designer &
Digital Artist