1-Lap Around the Bldg.
10-Alt. Arm/Leg Pike Touches (each side)
Row 500 m. Sprint
30 GHD Sit Ups
Bike 1 min. up & 1 min. down
10 Burpees
Monday, June 30, 2008
Tues. 7-1-08 W.O.D.
Tues. 7-1-08: (Complete 3 rounds in 40 min.)
1-Lap Around the Bldg.
10-Alt. Arm/Leg Pike Touches (each side)
Row 500 m. Sprint
30 GHD Sit Ups
Bike 1 min. up & 1 min. down
10 Burpees
1-Lap Around the Bldg.
10-Alt. Arm/Leg Pike Touches (each side)
Row 500 m. Sprint
30 GHD Sit Ups
Bike 1 min. up & 1 min. down
10 Burpees
Sunday, June 29, 2008
CrossFit Crest of Arms Products Are In
CrossFit Crest of Arms products are in.
Find your favorite TODAY!
Find your favorite TODAY!
Click on an item to view larger image and price.
More colors and products availble in CrossFit Thoroughbreds e-store.
Mon. 6-30-08 W.O.D.
Mon. 6-30-08: (Deadlift 10, 8, 6, 4, 2 Heavy)
(Complete 3 rounds in 25 min.)
20 Weighted Box Step Ups
10 each arm KB Plank Rows or 20 Ring Rows
20 GHD Hypers
(Complete 3 rounds in 25 min.)
20 Weighted Box Step Ups
10 each arm KB Plank Rows or 20 Ring Rows
20 GHD Hypers
Friday, June 27, 2008
Sat. 6-28-08 Boot Camp
Sat. 6-28-08: Boot Camp
(60 sec. per exercise. Complete 3 rounds per exercise.
Rest 20 sec. between rounds. Then move to next station)
Station #1: Burpees
Station #2: Sit Ups
Station #3: 10 KB Swings (men-50-70lb., women-30-40lb)
Station #4: Mountain Climbers
Station #5: Dynamax Ball Front Squat & Press
Station #6: Lateral Shuffles
How to Perform Kettlebell Swings
(60 sec. per exercise. Complete 3 rounds per exercise.
Rest 20 sec. between rounds. Then move to next station)
Station #1: Burpees
Station #2: Sit Ups
Station #3: 10 KB Swings (men-50-70lb., women-30-40lb)
Station #4: Mountain Climbers
Station #5: Dynamax Ball Front Squat & Press
Station #6: Lateral Shuffles
How to Perform Kettlebell Swings
Fri. 6-27-08 W.O.D.
Fri. 6-27-08: W.O.D:
Warm Up: 1 round
20 GHD Sit Ups + 20 SB Hypers + 20 SB Hip Lifts + 20 SB Knee Tucks +
60 sec. SB Planks + 20 Band Rows + 20 Push Ups + 20 Squats + 20 Pull Ups
Complete 10 Rounds of:
Advanced: 3-Power Cleans + 3-Front Squats + 3-Jerk Presses
Complete 3 Rounds of:
Intermediate: 10-Power Cleans + 10-Front Squats + 10-Jerk Presses
Beginner: 20-Power Cleans + 20-Front Squats + 20-Jerk Presses
Power Clean
How to Front Squat
CrossFit Elements of the Push Jerk
Warm Up: 1 round
20 GHD Sit Ups + 20 SB Hypers + 20 SB Hip Lifts + 20 SB Knee Tucks +
60 sec. SB Planks + 20 Band Rows + 20 Push Ups + 20 Squats + 20 Pull Ups
Complete 10 Rounds of:
Advanced: 3-Power Cleans + 3-Front Squats + 3-Jerk Presses
Complete 3 Rounds of:
Intermediate: 10-Power Cleans + 10-Front Squats + 10-Jerk Presses
Beginner: 20-Power Cleans + 20-Front Squats + 20-Jerk Presses
Power Clean
How to Front Squat
CrossFit Elements of the Push Jerk
Tuesday, June 24, 2008
Wed. 6-25-08 W.O.D.
Wed. 6-25-08: W.O.D.:
Warm Up: 2 Rounds
1-Lap Around Bldg. + 500 m Row +10 Jumping Jack Squats + 1 min. Jump Rope
KB Shuttle Run across floor (30, 40, 50)
Sand Bag Carry
50 Mountain Climbers
Walking KB Overhead Lunges across floor & back
20 KTE’s
Warm Up: 2 Rounds
1-Lap Around Bldg. + 500 m Row +10 Jumping Jack Squats + 1 min. Jump Rope
KB Shuttle Run across floor (30, 40, 50)
Sand Bag Carry
50 Mountain Climbers
Walking KB Overhead Lunges across floor & back
20 KTE’s
Monday, June 23, 2008
Tues. 6-24-08 W.O.D.
Tues. 6-24-08: W.O.D.:
Warm Up: 2 Rounds
20 SB Knee Tucks + 20 SB Hip Lifts + 20 SB Hamstring Curls + 60 sec. SB Planks
Complete: 4 Rounds
10 Wall Ball Shots + 10 KB High Pulls + 10 Lunges each leg +
10 Ring Body Rows + 10 Overhead Squats + 10 Burpees
Becca does 110lbs Overhead Squat x 2
Warm Up: 2 Rounds
20 SB Knee Tucks + 20 SB Hip Lifts + 20 SB Hamstring Curls + 60 sec. SB Planks
Complete: 4 Rounds
10 Wall Ball Shots + 10 KB High Pulls + 10 Lunges each leg +
10 Ring Body Rows + 10 Overhead Squats + 10 Burpees
Becca does 110lbs Overhead Squat x 2
Sunday, June 22, 2008
Mon. 6-23-08 W.O.D.
Mon. 6-23-08: W.O.D.:
Warm Up: 1 Rounds
5 TGU’s each arm + 10 KB Windmills each arm + 20 MB Overhead Rotational Slams
Complete: Advanced 2 Rounds - Beginner 1 Round
Run to Buckets & Back
5 TGU’s each arm
Row 800 m.
10 KB Windmills
Bike 2 min. seated, 2 min. standing
20 MB Overhead Rotational Slams
Warm Up: 1 Rounds
5 TGU’s each arm + 10 KB Windmills each arm + 20 MB Overhead Rotational Slams
Complete: Advanced 2 Rounds - Beginner 1 Round
Run to Buckets & Back
5 TGU’s each arm
Row 800 m.
10 KB Windmills
Bike 2 min. seated, 2 min. standing
20 MB Overhead Rotational Slams
Saturday, June 21, 2008
Sat. 6-21-08 Boot Camp
Sat. 6-21-08: W.O.D.: CrossFit Boot Camp Warm up:
Jumping Jacks 30 sec.
B.W. Squats 30 sec.
Mountain Climbers 30 sec.
Burpees 30 sec.
Ladder Drills + Lateral Shuffles 5 min.
W.O.D.: Each team must complete each exercise station 2 x’s as a team before moving to the next exercise station. First team finished WINS!! (All stations must continue exercising until a team member completes the truck push/pull. Continue repeating until all team members have pushed/pulled the truck 2x’s, then switch stations)
Station #1: MB Chest Pass + Overhead Reverse Pass + Between Leg Pass
Station #2: Dips
Station #3: Truck Push down & back (50’ each direction, 100’ total)
Station #4: Row + Crunches + leg raises
Station #5: Run 1-Lap around parking lot
Station #6: Push Ups + Jumping Jack Squats
Jumping Jacks 30 sec.
B.W. Squats 30 sec.
Mountain Climbers 30 sec.
Burpees 30 sec.
Ladder Drills + Lateral Shuffles 5 min.
W.O.D.: Each team must complete each exercise station 2 x’s as a team before moving to the next exercise station. First team finished WINS!! (All stations must continue exercising until a team member completes the truck push/pull. Continue repeating until all team members have pushed/pulled the truck 2x’s, then switch stations)
Station #1: MB Chest Pass + Overhead Reverse Pass + Between Leg Pass
Station #2: Dips
Station #3: Truck Push down & back (50’ each direction, 100’ total)
Station #4: Row + Crunches + leg raises
Station #5: Run 1-Lap around parking lot
Station #6: Push Ups + Jumping Jack Squats
Thursday, June 19, 2008
Fri. 6-20-08 W.O.D.
Fri. 6-20-08 W.O.D.:
“THE MURPH TEST’
Mighty Murph= 1 mi. run + 100 Pull Ups + 200 Push Ups + 300 Squats
Mini Murph= ½ mi. run + 75 Pull Ups + 150 Push Ups + 250 Squats
Micro Murph= ¼ mi. run + 50 Pull Ups + 100 Push Ups + 200 Squats
“THE MURPH TEST’
Mighty Murph= 1 mi. run + 100 Pull Ups + 200 Push Ups + 300 Squats
Mini Murph= ½ mi. run + 75 Pull Ups + 150 Push Ups + 250 Squats
Micro Murph= ¼ mi. run + 50 Pull Ups + 100 Push Ups + 200 Squats
Wednesday, June 18, 2008
Saturday Boot Camp Competitions
Come join us for:
CrossFit Boot Camp Competitions
Every Saturday at 9:00am.
Come for the Fun, Sweat and Prizes!!
Hosted by: The Training Ground
13211 McGregor Blvd.
Ft. Myers, Fl. 33919
Thursday, June 12, 2008
Wed. 6-18-08 W.O.D.
Wed. 6-18-08 W.O.D.:
Warm-Up: Complete 2 rounds:
50 MB toe taps each leg
100 Jump ropes
30 SB Hypers
“THEN COMPLETE”
As many rounds as possible (AMRAP) in 30 min. of:
10 Deadlifts + 200m. Row + 20 KB swings (men 60-70lb., women 30-40lb.)
(Rest 1-2 min. between rounds. Increase lbs. on Deadlift each set as long as you maintain perfect form and technique)
Warm-Up: Complete 2 rounds:
50 MB toe taps each leg
100 Jump ropes
30 SB Hypers
“THEN COMPLETE”
As many rounds as possible (AMRAP) in 30 min. of:
10 Deadlifts + 200m. Row + 20 KB swings (men 60-70lb., women 30-40lb.)
(Rest 1-2 min. between rounds. Increase lbs. on Deadlift each set as long as you maintain perfect form and technique)
Tues. 6-17-08 W.O.D.
Tues. 6-17-08 W.O.D.: 2-Teams compete for best time
Complete all 3 rounds for best time:
Row 200m. + Run 1 lap + Bike 1 min. up and 1 min. down (2x’s)
Row 500m. + Run 2 lap + Bike 1 min. up and 1 min. down (2x’s)
Row 800m. + Run 3 lap + Bike 1 min. up and 1 min. down (2x’s)
Complete all 3 rounds for best time:
Row 200m. + Run 1 lap + Bike 1 min. up and 1 min. down (2x’s)
Row 500m. + Run 2 lap + Bike 1 min. up and 1 min. down (2x’s)
Row 800m. + Run 3 lap + Bike 1 min. up and 1 min. down (2x’s)
Mon. 6-16-08 W.O.D.
Mon. 6-16-08 W.O.D.:
Warm-Up: (60sec. each exercise)
Pole shoulder stretches + Pole shoulder presses + Pole front squats + Pole Thrusters + Shoulder circles + Jumping Jack Squats + Leg stretches
W.O.D.: 21, 15, 9, 3
B.B Thrusters (Men 65-95, Women 35-65)
100m. Run
Warm-Up: (60sec. each exercise)
Pole shoulder stretches + Pole shoulder presses + Pole front squats + Pole Thrusters + Shoulder circles + Jumping Jack Squats + Leg stretches
W.O.D.: 21, 15, 9, 3
B.B Thrusters (Men 65-95, Women 35-65)
100m. Run
Monday, June 9, 2008
Sat. 6-14-08 Boot Camp Competition
Sat. 6-14-08 Boot Camp Competition
(3-Teams Compete to Win)
Penalties for Tire Flip: If a team member needs assistance to flip the tire or the team using the 100lb. tire a 1 min. penalty will be added to the team’s time.
Penalties for Relay Run: If a team member does not perform the run
a 1 min. penalty will be added to the team’s time.
Penalties for Wall Ball Shots: If a team member needs to use a lighter ball than required a 1 min. penalty will be added to the team’s time.
Penalties for Plate Overhead Carry: If a team member cannot complete the overhead carry (i.e. puts the weight down during the overhead walk) or does not perform the plate carry a 1 min. penalty will be added to the team’s time.
Events:
Tire Flips: 2-Team members work together to complete 10 tire flips each. All team members must complete the tire flip before moving onto the next event.
100 yrd. Relay Run: Each team member will run 50 yrds down and back. Then tag the next team member in line to start the next run. All team members must complete the 100 yrd. Relay run before moving onto the next event.
Wall Ball Shots: (Men 20lb. ball, Women 10lb. ball) Each team member must complete 10 wall ball shots before the next team member can start.
All team members must complete the wallball shots before moving onto the next event.
Plate Overhead Carry: (Men 25lb-45lb, Women 10lb. 25lb.) Each team member must carry the plate overhead 50 yrds. down and 50 yrds. back. Then tag the next team member in line to start. All team members must complete the plate overhead carry before moving onto the next event.
1st Place Team: 10-$30.00 Gift Cards to Blu Sushi + CrossFit Boot Camp T-Shirt
2nd Place Team: 10-$10.00 Gift Cards to Chili's + CrossFit Boot Camp T-Shirt
3rd Place Team: 10-Gift Cards to Smoothie Central + CrossFit Boot Camp T-Shirt
(3-Teams Compete to Win)
Penalties for Tire Flip: If a team member needs assistance to flip the tire or the team using the 100lb. tire a 1 min. penalty will be added to the team’s time.
Penalties for Relay Run: If a team member does not perform the run
a 1 min. penalty will be added to the team’s time.
Penalties for Wall Ball Shots: If a team member needs to use a lighter ball than required a 1 min. penalty will be added to the team’s time.
Penalties for Plate Overhead Carry: If a team member cannot complete the overhead carry (i.e. puts the weight down during the overhead walk) or does not perform the plate carry a 1 min. penalty will be added to the team’s time.
Events:
Tire Flips: 2-Team members work together to complete 10 tire flips each. All team members must complete the tire flip before moving onto the next event.
100 yrd. Relay Run: Each team member will run 50 yrds down and back. Then tag the next team member in line to start the next run. All team members must complete the 100 yrd. Relay run before moving onto the next event.
Wall Ball Shots: (Men 20lb. ball, Women 10lb. ball) Each team member must complete 10 wall ball shots before the next team member can start.
All team members must complete the wallball shots before moving onto the next event.
Plate Overhead Carry: (Men 25lb-45lb, Women 10lb. 25lb.) Each team member must carry the plate overhead 50 yrds. down and 50 yrds. back. Then tag the next team member in line to start. All team members must complete the plate overhead carry before moving onto the next event.
1st Place Team: 10-$30.00 Gift Cards to Blu Sushi + CrossFit Boot Camp T-Shirt
2nd Place Team: 10-$10.00 Gift Cards to Chili's + CrossFit Boot Camp T-Shirt
3rd Place Team: 10-Gift Cards to Smoothie Central + CrossFit Boot Camp T-Shirt
**All new CrossFit Boot Camp participants will receive
a FREE gift certificate for 1 private CrossFit Consultation**
Come and join us for FUN, SWEAT, & PRIZES!!
Sunday, June 8, 2008
Fri. 6-13-08 W.O.D.
Fri. 6-13-08 W.O.D.:
Bench Press 5, 5, 5, 5, 5, 5
Box Step Ups (weighted) 8, 8, 8, 8, 8, 8 each leg
Hang High Pulls KB’s (heavy) 10, 10, 10, 10, 10, 10
Plate Overhead Carry Up/Down Stairs 1, 1, 1, 1, 1, 1
**(Rest 1-2 min. Between Rounds)**
Bench Press 5, 5, 5, 5, 5, 5
Box Step Ups (weighted) 8, 8, 8, 8, 8, 8 each leg
Hang High Pulls KB’s (heavy) 10, 10, 10, 10, 10, 10
Plate Overhead Carry Up/Down Stairs 1, 1, 1, 1, 1, 1
**(Rest 1-2 min. Between Rounds)**
Wed. 6-11-08 W.O.D.
Wed. 6-11-08 W.O.D.:
Team Tire Flips (4 flips each person, 100 flips each team)
When finished move onto accessory exercises: (20 each)
Dips + Jump Rope + MB Overhead Slams + KB Shoulder Press
Team Tire Flips (4 flips each person, 100 flips each team)
When finished move onto accessory exercises: (20 each)
Dips + Jump Rope + MB Overhead Slams + KB Shoulder Press
Tues. 6-10-08 W.O.D.
Tues. 6-10-08 W.O.D:
Team Efficiency Row (10,000m with restrictions, see below)
The goal is to complete the row as quickly and efficiently as possible. However, if s/m count reaches 24 then you are penalized by adding 1:00 to your overall finish time for each separate infraction. For example, if your final time was 20:00 but twice during the row your s/m count hit 24 then you would be penalized 2:00 making your new adjusted time 22:00.
Each team member rows 200m. then switches with another team member. Then move onto core exercises.
Core exercises: (10 each)
KTE’s + Mountain Climbers + Crossed Leg Sit Ups + MB Trunk Rotations
Team Efficiency Row (10,000m with restrictions, see below)
The goal is to complete the row as quickly and efficiently as possible. However, if s/m count reaches 24 then you are penalized by adding 1:00 to your overall finish time for each separate infraction. For example, if your final time was 20:00 but twice during the row your s/m count hit 24 then you would be penalized 2:00 making your new adjusted time 22:00.
Each team member rows 200m. then switches with another team member. Then move onto core exercises.
Core exercises: (10 each)
KTE’s + Mountain Climbers + Crossed Leg Sit Ups + MB Trunk Rotations
Saturday, June 7, 2008
Mon. 6-9-08 W.O.D.
Mon. 6-9-08 W.O.D.:
“Those Burpees Suck”
“Those Burpees Suck”
10x Pull-up +
20x KB Swing (Men 40-70, Women 20-40) +
30x Box Jump @ 24” Box +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
(Newbies cut the W.O.D. in half)
(Newbies cut the W.O.D. in half)
Friday, June 6, 2008
6-7-08 Boot Camp
6-7-08 Boot Camp
(4 rounds per exercise 60 sec. of work and 20 sec. of rest per exercise)
Exercises:
MB Wall Chest Passes
Sit-Ups
Leg Raises
Sledge Hammers
Tire Jumps
10 yrds. DB Bear Crawls down and back
10 yrds. KB Walking Lunges + Front Shoulder Raises down and Lateral back
(4 rounds per exercise 60 sec. of work and 20 sec. of rest per exercise)
Exercises:
MB Wall Chest Passes
Sit-Ups
Leg Raises
Sledge Hammers
Tire Jumps
10 yrds. DB Bear Crawls down and back
10 yrds. KB Walking Lunges + Front Shoulder Raises down and Lateral back
Wednesday, June 4, 2008
Friday 6-6-08 W.O.D.
Fri. 6-6-08
Warm-Up: 3 Rounds 60 sec./exercise
Shoulder Stretches Pole + Front Squat + Overhead Squat + Pole Clean & Jerks
W.O.D.: Practice and Perfect Skills
(Practice 10 reps of Clean & Jerk, then move onto rings (10) & ropes (2-4) for 2 minutes each. Rest 2 minutes and Repeat)
Clean & Jerk + Dips Rings + Ropes
Warm-Up: 3 Rounds 60 sec./exercise
Shoulder Stretches Pole + Front Squat + Overhead Squat + Pole Clean & Jerks
W.O.D.: Practice and Perfect Skills
(Practice 10 reps of Clean & Jerk, then move onto rings (10) & ropes (2-4) for 2 minutes each. Rest 2 minutes and Repeat)
Clean & Jerk + Dips Rings + Ropes
Fat Loss Secrets Revealed
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And he also has a great video that talks about the myths and untruths associated with fat loss for adults.
Here's the website to sign up for more free videos:
http://www.bodybot.com/?hop=affid
And he also has a great video that talks about the myths and untruths associated with fat loss for adults.
Here's the website to sign up for more free videos:
http://www.bodybot.com/?hop=affid
Tuesday, June 3, 2008
WED. 6-4-08 W.O.D.
Wed. 6-4-08
Warm-Up: 3 Rounds (10 sec. rest between exercises)
60 sec. Planks + 30 sec. Push Ups + 60 Squats + 60 sec. Cross legged sit ups + 30 Sec. Mountain Climbers + 30 sec. each leg Stationary Lunges
W.O.D.: AMRAP in 20 min.
20 yrd. KB Walking Swings Right (Hand Down/Left Hand Back)
10 Sandbag or Medball Clean & Presses
Warm-Up: 3 Rounds (10 sec. rest between exercises)
60 sec. Planks + 30 sec. Push Ups + 60 Squats + 60 sec. Cross legged sit ups + 30 Sec. Mountain Climbers + 30 sec. each leg Stationary Lunges
W.O.D.: AMRAP in 20 min.
20 yrd. KB Walking Swings Right (Hand Down/Left Hand Back)
10 Sandbag or Medball Clean & Presses
Monday, June 2, 2008
Tues. 6-2-08 W.O.D.
Tues. 6-3-08
Warm-Up:
5 x 100 yrd. Runs(rest 30 sec. between rounds)
Partner band rows 5 x 60 sec. w/20 sec. rest between rounds)
W.O.D.: 30-20-10 reps of each
Wall Ball + Farmer Carry Overhead 100 yrds. KB + Pull-up or ring rows
Mon.6-2-08 W.O.D.
Mon. 6-2-08
Warm-Up: 3 Rounds: 60 sec. each exercise
Squats + Jump Rope + Push Ups
W.O.D.: Work on proper form and technique
Bench Press(Men 100-185, Women 45-100) +
Deadlift (men 135-200, Women 65-135)
10-9-8-7-6-5-4-3-2-1 reps of each
DarianBarnett A.K.A. "Big D Powerlifting"
AGE 14 Deadlifting 375 lbs.
Kerry Self Bench Pressing 187 lbs.
Powerlifting Women Are HOT!!!
Sunday, June 1, 2008
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