Mon. 11-10-08 W.O.D.:
Warm Up: 1 Round
Shoulder Stretches
Squats
Lateral Lunge Stretch
Push Ups
Band Pulls
Core Exercise: Back Squat 10, 8, 6, 2 x 5, 2 x 3
W.O.D.: AMRAP in 30 min.
10 each leg- Overhead Lunges
Run Around Front Parking Lot
10- Burpees
Hey CrossFitters,
As many of you know my son Darian (aka-BIG D) just broke 4-APA World Records, 4-APA National Records, 4-APA State Records and came in 1st Place in his age and weight class this past Oct. in the Tony Conyers 2008 Powerlifting Extravaganza.
He is now preparing for the R.A.W. United 2008 World Powerlifting Championships in Melbourne , Fl. Dec. 6th. In order for Darian to compete in this event he is in need of local business sponsorship.
Sponsorships will be used for:
Total=$500.00
Sponsorships start at $100.00/ local business.
Sponsors will receive:
This will be Darians' second competition and he is expected to break the R.A.W. United World Records, National Records and State Records in his age and weight class. With this expected win this will give him 8-World Records, 8-National Records and 8-State Records in two different Powerlifting organizations.
This will be an amazing achievement for such a young athlete with only two competitions under his belt. This will also be an incredible opportunity for local businesses to rally behind and support a young up and coming athlete in our community.
Please contact Jeremy Barnett at 239-851 3940 or at crossfittb@yahoo.com for sponsorship payment details. Sponsorship payments are due no later than 11-17-2008.
Thank you for your support and sponsorships,
CrossFit Thoroughbreds
"Xtreme Fitness 4 Xtreme People"
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
Sat. 11-7-08 Boot Camp:
W.O.D.: 4 rounds
Complete all 4 rounds at 1 station before moving to the next station. 1 min. of work with 30 sec. of rest for 4 rounds/exercise. Complete as many reps as possible per round.
Leg Raises
Squats
Mountain Climbers
Lunges
Push Ups
Planks
Wall Sits
Lateral Shuffles
BIG D flexin' the GUNS
Fri. 11-6-08 W.O.D.:
Warm Up: 2 Rounds
Shoulder Stretches
Squats
Band Rows
Squat Jumps
W.O.D.: 42-30-18
Box Jumps
GHD Sit Up or Straight Leg Sit Ups
Back Extensions
Lunges
Pull Ups or Ring Rows
MB Chest Passes against wall
Keep on smiling. You know you LOVE IT!
Come on say it. Yeaaaaaahhhh Burpees!!!
Wed. 11-5-08 W.O.D.:
Warm Up: 2 Rounds
Shoulder Stretches
Squats
Front Squats with Practice Bar
Band Rows
Band Presses
W.O.D.: 20-16-10
B.B.- Front Squat
KB Single Swing
KB-Single Arm Push Press
KB-Single Arm OH Squat
Wall Ball Shots
Well, turning a half of a century old yesterday was a sobering reminder of the time that has passed. Keeping in shape has become a greater challenge with age but with Jeremy and CrossFit, I continue to be a work in progress.
While I was physically active when I was young, I ended up trimming back in medical school. The very long academic hours and lack of sleep made it difficult to exercise and I ended up working out my brain far more than my body. About eight years ago, my lack of physical activity began to show. Most members of my family have had weight problems and very early heart disease. I saw the changes starting and I decided I needed to take a different path.
In trying to get back in shape, I ended up blowing my right knee in Tae Kwon Do. After surgery, it was evident that I no longer had ACL in my right knee. I had a choice to rehab or have more surgery and I chose to try to strengthen the knee via rehab. It took an injury for me to become fully motivated to attain better health. After a few years of hard work, I was able to run 5K races, something I had never been able to do before.
I first met Jeremy at Fitness Advantage, then followed him over the next five years to a total of four gyms. I had other trainers in the past but none were hard, imaginative, understanding or as motivating. I was even with him when he first started the CrossFit training and have continued since.
As part of growing old and the warranty starting to "go out", there have certainly been a few setbacks including a torn psoas muscle, various joint and muscle injuries and a recent laparoscopic bilateral inguinal hernia repair (I told him he needed a lighter car for us to push!). There was no question that CrossFit has been the most difficult of exercise challenges but it has ultimately done the most overall good.
Exercise is my "therapy" and reduces my stress tremendously. Accomplishing in the gym has provided me with continued confidence & stamina in the office & even the operating room. There certainly are times, like everyone else, where I question why I work so hard. Without the workouts, however, I find that I start to feel the stress at the office and life more, my joints still hurt but in different ways and my weight starts to creep up. I also just couldn't tell my patients to exercise and loose weight unless I was willing to do the same. Now, I continue to try to lead by example for my staff, my patients and my family. Mostly though, I do it for myself.
Jeremy's motto of, "No Excuses!" and "Just shut-up and work!" are true to form. Excuses will always there. Illnesses and injuries will always come up. If however, you want to try to extend that “lifetime warranty”, I suggest you do what is necessary to make the changes you need and want to make. Start substituting the word "want" in "I want to work out" rather than the phrases such as "need to", "ought to", "should", "have to", "must" or "been told to". As soon as you want it, it will happen.
If a guy who is half a century old who often sees patients seven days a week can do it, so can you. Be an example for all of those around you, but most importantly, do it for yourself.
Good luck!
Craig R. Sweet, M.D.
