3 Rounds..
250 m. Row
25 KBS (Men 40-50, Women 20-30)
Rest 3 Minutes
3 Rounds..
25 KB Goblet Squats (Men 40-50, Women 20-30)
25 Dips or 10 Weighted Dips
Rest 3 Minutes
3 Rounds…
25 MB Thrusters (20/10)
15 Pull Ups or 10 weighted pull ups
Rest 3 Minutes
3 Rounds…
10 Burpees
15 Sit Ups
Friday, May 6, 2011
Thursday, May 5, 2011
110 lbs down 43lbs to go
To all those struggling with weight loss.
Phil Roberts Testimonial is a prime example how important proper diet and consistency is to the success of your weight loss. (Diet is 80% of his results)
If you are interested in receiving similar results please contact Jeremy at crossfittb@yahoo.com for the Phil Diet Plan.
June 2009 Weight 378
Phil Roberts Start Date Of New Diet
January 15 2011 Current Weight 314.4
First Photo To Second Photo 1 1/2 yrs
Phil Roberts March 16 2011
Weight 289
Second Photo To Third Photo 3 Months
Phil Roberts March 23 2011
Current Weight 284
Pants size before size 48
Current size 42
Phil Roberts May 5 , 2011
Current Weight 268
Current Waist 38
Total Loss 110 lbs From June 2009 - May 2011
Second Photo To Final Photo 4 Months 2 Weeks
Fort Myers CrossFit TB- Fri. 5-6-2011 WOD
WOD:
Run 1 Mile
30 Leg Raises
30 Hypers
300 Jump Ropes
30 Mountain Climbers each leg
30 MB Overhead Slams
Row 1600 m.
RidgeWOD:
Warm Up:
Run 1 Mile
20x Pull Ups
Skill: Strongman Circuit - 3 Rounds
Sled Pull (down and back)
Yoke Push (down and back)
Battle Ropes - 30 seconds
Tire Flip w/ Jump Thru - 10x
HEAVY Farmers Carry (down and back)
Double KB Swings - 10x
WOD: 10 Minutes
3x Deadlift on the Minute for 10 Minutes - increase load each minute
Run 1 Mile
30 Leg Raises
30 Hypers
300 Jump Ropes
30 Mountain Climbers each leg
30 MB Overhead Slams
Row 1600 m.
RidgeWOD:
Warm Up:
Run 1 Mile
20x Pull Ups
Skill: Strongman Circuit - 3 Rounds
Sled Pull (down and back)
Yoke Push (down and back)
Battle Ropes - 30 seconds
Tire Flip w/ Jump Thru - 10x
HEAVY Farmers Carry (down and back)
Double KB Swings - 10x
WOD: 10 Minutes
3x Deadlift on the Minute for 10 Minutes - increase load each minute
Wednesday, May 4, 2011
Fort Myers CrossFit TB WOD Thrs. 5/5/2011
Core Lift:
Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)
WOD: AMRAP in 30 min.
SDLHP x 10 (Men 95, Women 55-65)
Over the Bar Burpees x 10
RidgeWOD: GOAT Day/Mobility Work
Deadlift
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)
WOD: AMRAP in 30 min.
SDLHP x 10 (Men 95, Women 55-65)
Over the Bar Burpees x 10
RidgeWOD: GOAT Day/Mobility Work
Tuesday, May 3, 2011
Fort Myers CrossFit TB WOD Wed.5/4/2011
Core Lift:
Bench Press
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)
WOD: 4 Teams work to do AMRAP in 30 min.
Push Ups x 5 on MB
Pull Ups x 5
RidgeWOD:
Clean and Jerk - 5x, 4x, 3x, 2x, 1x, 1x, 1x - start at 95# and add weight each set
WOD: For Time
50x 105# Curtis P (Power Clean, Lunge EACH leg, Push Press = 1x)
GASSER: 1 Minute Row Ladder
Bench Press
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)
WOD: 4 Teams work to do AMRAP in 30 min.
Push Ups x 5 on MB
Pull Ups x 5
RidgeWOD:
Clean and Jerk - 5x, 4x, 3x, 2x, 1x, 1x, 1x - start at 95# and add weight each set
WOD: For Time
50x 105# Curtis P (Power Clean, Lunge EACH leg, Push Press = 1x)
GASSER: 1 Minute Row Ladder
Monday, May 2, 2011
Fort Myers CrossFit TB WOD Tues. 5/3/2011
WOD:
4 Rounds
KTE’s x 10
Run to 41 & back
4 Rounds
Row 500 m.
MB Rotational Slams x 20 each side
4 Rounds
Jump Rope x 150
Sit Ups x 20
RidgeWOD:
Weighted Pull Ups - work to 3RM
WOD: 3 Rounds For Time
Run 400m.
24x Pull Ups
24x Wall Balls
24x 70# KB Swings
24x Hand Release Push Ups
24x Double Unders
24cal. Row
4 Rounds
KTE’s x 10
Run to 41 & back
4 Rounds
Row 500 m.
MB Rotational Slams x 20 each side
4 Rounds
Jump Rope x 150
Sit Ups x 20
RidgeWOD:
Weighted Pull Ups - work to 3RM
WOD: 3 Rounds For Time
Run 400m.
24x Pull Ups
24x Wall Balls
24x 70# KB Swings
24x Hand Release Push Ups
24x Double Unders
24cal. Row
Sunday, May 1, 2011
Fort Myers CrossFit TB WOD Mon. 5/2/2011
Back Squat
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)
WOD :
4 Rounds
Weighted Lunges Heavy x 6 each leg
Jump Rope x 100
4 Rounds
Box Jumps x 5
Rack High Pulls x 10 (Men 95 lbs., Women 45-65)
RidgeWOD:
Strength:
Back Squat - 6 x 9x @ 65%
Strict Press w/ Bands - 65%
WOD: 3 Rounds - Not For Time
5x 120# OH Squat
15x 24in. Box Jumps
4x Sprint Starts (from stomach)
WOD: Every Minute on the Minute
5x Burpees >>> MAX reps 95# Thrusters with remaining time left in the minute until you hit 75x Thrusters
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 70%, (4 x 6 x 80%)
WOD :
4 Rounds
Weighted Lunges Heavy x 6 each leg
Jump Rope x 100
4 Rounds
Box Jumps x 5
Rack High Pulls x 10 (Men 95 lbs., Women 45-65)
RidgeWOD:
Strength:
Back Squat - 6 x 9x @ 65%
Strict Press w/ Bands - 65%
WOD: 3 Rounds - Not For Time
5x 120# OH Squat
15x 24in. Box Jumps
4x Sprint Starts (from stomach)
WOD: Every Minute on the Minute
5x Burpees >>> MAX reps 95# Thrusters with remaining time left in the minute until you hit 75x Thrusters
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