Cardioholics 12/4/14 Day 4: Thursday

Station 1

2 rounds (5 min. AMRAP each round)

30 sec. Airdyne

20 Squats

REST 1 Minute between each round

Station 2

2 rounds (5 min. AMRAP each round)

10 MB Rotational Passes Against the Wall/side

10 MB Overhead Slams

REST 1 Minute between each round

Station 3

2 rounds (5 min. AMRAP each round)

30 Double Unders

10 Burpees

REST 1 Minute between each round

Your Life Can Change in a Second!

For those of you that know me you know that I love riding motorcycles. It's my passion, hobby and it's what helps to keep me sane at the end of a long work week. As with all motor sports comes extreme risks. I and the other riders in my group know these risks and do everything we can to minimize them at all costs. Unfortunately you can't always control every situation and accidents do happen. 

On Sunday Nov. 30th, 2014 a close friend and riding partner of mine Dan Millard crashed his motorcycle and was air lifted to Tampa General Hospital with serious injuries. His sister has organized a fundraiser to help Dan with his medical expenses. Please take time to read her story below and click this link to show your support: https://www.crowdrise.com/danmillard/fundraiser/heatherbattey

Going into the new year CrossFit Thoroughbreds will be hosting a Charity Fundraising WOD event to help Dan. We will be posting details in a few weeks. We hope you'll join us for this event and show your support.

Thank you,

Jeremy Barnett

Danny (Dan) Millard

THE STORY: Organized by: Heather Battey

My Big Brother, Danny (Dan) Millard was in a serious motorcycle accident on November, 30th. He was doing what he loved, riding around the countryside on a sunny Florida day on the beautiful orange ninja bike that he loved. He was air- lifted to the closest Level-1 Trauma Center, Tampa General Hospital and the bike was totaled. We only learned of the accident and the severity of it shortly after from from his girlfriend who was already in route to him while keeping us posted.

After a very long hour, I spoke with a wonderful Doctor who plainly and calmy stated.....

"let's start from the top.....his head is okay and his brain is fine. He is awake and alert and has been so the whole time, he had some blood in his lungs, but we got that out. He fractured a left rib and can move his arms....He shattered his T5, thoracic vertebrae and there are fragments all over......" The doctor then told me Danny could not feel or move his legs, and he was not sure of the long term damage to his spinal cord, or if/when he will walk again....

My big brother in so much pain and unsure of his future, what we are all feeling is nothing compared to him.

Needless to say, we are all in shock. He has no medical insurance and will need surgery, rehabilitation, and a support on top of paying bills and everything else we have not even considered at this time. We are starting this fundraiser to help offset what will surely be staggering medical bills and the cost of long term care. Every little bit helps and our family thanks you for your help and support during this extremely trying time.

I will post updates as I have them.

-Heather

Click here to show your support:

https://www.crowdrise.com/danmillard/fundraiser/heatherbattey

Fort Myers CrossFit Thoroughbreds Wed 12/3/14 WOD:

Strength Accessory: 5 Rounds

Sled Push heavy down & back x 5

TGU’s x 2 each arm 5 Rounds

Ring L-Sits 15 sec x 5 (or skin the cat x 5)

WOD: 25 min AMRAP

Bear Crawl down

Burpee Broad Jump back

KTE’s x 10

Plyo Lunges x 10 (each leg)

Sprint to end of fence and back

HORSE POWER 5am & 7pm Wed 12/3/14

Strength: 

Front Squat 80%

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

Weighted Lunges each leg 10, 8, 6, 4, 2 (increase weight each set)

Sled Push (100-200 lbs.) 100’ then pick up the Yoke & Carry 100’ back to start x 4

Cardioholics 12/3/14 Day 3: Wednesday

WOD: For time!!

50 KTE”s

Run 400m

50 Sit Ups

50 MB trunk Rotation

Run 800m

50 MB trunk Rotation

50 Sit Ups

Run 400m

50 KTE’s

HORSE POWER 5am & 7pm Tues 12/2/14

Strength:  

Strict Press 80%

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

Move from one exercise to the next. Complete all three then rest 1-2 min.

5 x 10 each Increase weight each set

DB Bench Press

DB or KB Plank Rows

Ring Dips

Cardioholics 12/2/14 Day 2: Tuesday

Work in teams of 3 per rower. One person rows while the rest of the team does the core exercises. Once the person rowing finishes the required distance the next team member will begin rowing. Each team member must row each distance and complete each core exercise before moving to the next exercise.

Row 100 m. + Sit Ups

Row 150 m. + Mountain Climbers

Row 200 m. + MB Rotational Slams

Row 250 m. + Leg Raises

Row 300 m. + Burpees