Mon. 12-1-08 W.O.D.:

Mon. 12-1-08 W.O.D.:

Warm Up:

Shoulder Stretches

Squats

High Knees

Lateral Lunge Stretch

Band Pulls

W.O.D.: Three rounds:
21 Knees to elbows
21 Kettlebell swings (increase lbs. each round)
21 Push-ups
1-Rope Climb or 3 Lying Rope Pulls
1-Bag or KB Carry (increase lbs. each round)
Walking lunges from TG to First Watch and Back

Sweet potato, Bacon & Egg salad

Sweet Potato, Bacon and Egg Salad

Ingredients 2/3 cup diced sweet potato 2 eggs 2 rashes of bacon, diced using meat only 1tbs oil 4tbs dill, finely chopped 2tbs mayonnaise 2tbs lemon juice Instructions Boil eggs in water for 4-6minutes. Peel and dice eggs. Boil sweet potato for 4-5minutes or until cooked through. Place a frying pan on medium-high heat, add olive oil and  bacon and fry until browned and slightly crunchy. In a small bowl, combine dill, mayonnaise and lemon juice. Place eggs, sweet potato, bacon and mayonnaise sauce into  a medium size serving bowl. Combine well. Serve.   For more great recipes like this one,  check out the Paleo Cookbooks a: twww.paleocookbook.com

Sat. 11-29-08 BOOT CAMP

Sat. 11-29-08 BOOT CAMP: Two Teams Compete for most meters rowed!

(40 min. time limit)

 

60 sec. Row

Run one lap around front parking lot

20-Push Ups

30-Overhead MB Squats

40-Band Rows

50-Sit Ups

(REPEAT)

CrossFit is leaving The Training Ground-PLEASE READ!!!

Hey CrossFitters,                                                                                             11-28-2008

 

As many of you already know I am opening my own gym very soon. Actually January 1^st, 2009. It will be uner the name of Evolved Athletics, Inc. My current contract with The Training Ground will be terminated as of 1-1-2009. Today I submitted my 30 day notice of termination to The Training Ground.

 

If you have considered continuing to train with me “CrossFit Thoroughbreds” you will need to provide a 30 day notice of cancellation to The Training Ground by 12-1-2008. The Training Ground will charge you for December’s payment regardless. I will honor and provide my service to you through 12-31-2008 at The Training Ground. For those of you that will be charged on 12-25-2008 I will still honor your payment and provide my services to you at my new location: 16120 San Carlos Blvd. unit 4, Ft. Myers, Fl. 33908 at NO ADDITIONAL cost to you. Those members paying The Training Ground on 12-25-2008 will not be due to pay for services until 1-25-2009. All future payments will be made payable to: Evolved Athletics, Inc. as of 1-1-2009 for CrossFit and any and all training services provide by Evolved Athletics, Inc.

 

Below is a copy of my termination letter to The Training Ground for your review. Should you have any questions or concerns please contact me at: 239-851-3940 or at crossfittb@yahoo.com.

 

I thank you for your loyalty, commitment, support and patience in this transitional period. I look forward to seeing you soon in our new home.

 

Thank you,

Jeremy Barnett

 

 

I, Jeremy Barnett will be terminating my sub-contractor’s agreement with the The Training Ground and am hereby providing the appropriate 30 day notice of termination to the sub-contractor’s agreement. Termination of said contract will commence on 12-1-2008 and end on 1-1-2009 at 11:59 pm.  As stated in the Facilities Use and Service Agreement Jeremy Barnett will collect his final (2) sub contractor’s paychecks- one on 12-5-2008 and the second and final paycheck on 12-24-2008 (due to the Christmas holiday) for services rendered from 11-25-2008 – 12-25-2008.

 

Jeremy Barnett shall vacate and remove all CrossFit equipment from The Training Ground premises by 1-1-2009 11:59 pm. 

 

For CrossFit clients charged on 12-25-2008 through The Training Ground, Jeremy Barnett will honor his services by providing Crossfit classes to these members at his new location: 16120 San Carlos Blvd. Unit 4, Ft. Myers, Fl. 33908 at no additional cost to the member. The Training Ground will collect all money due for the 12-25-2008 pay period for CrossFit members as their last and final payment. The Training Ground will retain 100% of said money collected for the above mentioned date of 12-25-2008. Jeremy Barnett will collect 0% for this pay period of 12-25-2008 and offer his Crossfit services to these paid members for the period of 12-25-2008 – 1-25-2009 at no additional cost to said members at the above mentioned and underlined location.

P.S. Brand New BIG D Powerlifting T-Shirts are in and ready to purchase. T-Shirts will be available 11-29-08 at the CrossFit Boot Camp at 9:00am. Please see Jeremy Barnett to purchase your t-shirt. T-Shirts are $20.00 cash or check-checks made payable to Jeremy Barnett (S, M, L & XL available)

Fri. 11-28-08 W.O.D.:

Fri. 11-28-08 W.O.D.:

SPECIAL CLASS NOTICE:

Only 8am & 9am classes today!!

Both the 8am & 9am classes have been pre-booked. 

Sorry no more spots available.

 

Warm-Up:

Shoulder Stretches

High Knees

Jumping Jacks

SDLHP Pole

Thrusters Pole

 

W.O.D.: (10, 8, 6, 4)

B.B. Squat

KB Push Presses

KB SDLHP

FREE 90 min. Audio Seminar

How to lose FAT over the Holidays.. 

Please listen to this. It could save you many unwanted 

pounds over the next month.

Thrs. 11-27-08 HAPPY TURKEY DAY!!!

Thrs. 11-27-08 HAPPY TURKEY DAY!!!

REST DAY-OFF

SPECIAL CLASS NOTICE: See Jeremy to RSVP

Only 8am & 9am classes on 11-28-08!!

Only 10-People per class and attendees must RSVP to save a spot!!

 

Rhubarb & Strawberry Crumble Recipe

Rhubarb & Strawberry Crumble

Ingredients 1 bunch rhubarb (aprox. 3cups), leaves removed,  cut into small pieces 1 punnet strawberries,  , quartered 1 1/3 cup water 2tbs honey 2tbs arrowroot 1tbs ground ginger Dash ground nutmeg Dash ground cinnamon Dash all spice Crumble 2tbs honey ½ tsp vanilla essense 1/3 cup almond meal 1/3 cup slivered almonds Instructions Pre-heat oven to 180 degrees celsius, fan-forced. Heat a medium sized pan over medium heat, add rhubarb,  strawberries, 1cup of water and honey, cover and simmer  for 5-8minutes or until rhubarb and strawberries have become  very soft. Remove from heat. Add ginger, nutmeg,  cinnamon and allspice, combine well. In a small bowl, add remaining water (1/3 cup) and  arrowroot, stir until lumps have dissolved. Add to  rhubarb mixture, return to pan and heat and cook  for 1minute stirring until mixture has become thicker in texture. To make the crumble, place all ingredients in a bowl  and combine well. Poor rhubarb mixture into four individual serve oven  proof bowls and top with crumble. Place in the oven  and bake for 5-10minutes, or until crumble is golden brown. For more great recipes like this one,  check out the Paleo Cookbooks at www.paleocookbook.com

Wed. 11-26-08 W.O.D.:

Wed. 11-26-08 W.O.D.:

SPECIAL CLASS NOTICE: See Jeremy to RSVP

Only 8am & 9am classes on 11-28-08!!

Only 10-People per class and attendees must RSVP to save a spot!!

 

Warm Up:

Shoulder Stretches

Band Rows

Band Pulls

Toe taps on MB Ball

Squat Stretch (inner thighs)

 

W.O.D.: 2-Teams (Most calories Burned Wins!)

Row 200m.

Run one lap around entire bldg.

KB Carry up/down stairs

 

Tues. 11-25-08 W.O.D.:

Tues. 11-25-08 W.O.D.:

SPECIAL CLASS NOTICE: See Jeremy to RSVP

Only 8am & 9am classes on 11-28-08!!

Only 10-People per class and attendees must RSVP to save a spot!!

 

Warm Up:

High Knees

Squats

Lateral Lunge Stretch

Lateral Shuffles

Lateral Plank Walks

Mountain Climbers

Jumping Jacks

 

W.O.D.: 4-Rounds

10-Each Leg Overhead Lunges Front

25-Sit Ups Weighted

10-Each Leg Overhead Reverse Lunges

25-Each Side trunk Rotations

10-Each Leg Lateral Lunges

GOT ABS???

Mon. 11-24-08 W.O.D.:

Mon. 11-24-08 W.O.D.:

SPECIAL CLASS NOTICE: See Jeremy to RSVP

Only 8am & 9am classes on 11-28-08!!

Only 10-People per class and attendees must RSVP to save a spot!!

 

Warm Up:

Shoulder Stretches

Band Rows

Band Pulls

High Knees

Lateral Lunge Stretch

Ham/Glute Stretch

Samson Stretch

 

W.O.D.:

(Best Time)

Run front parking lot

10-Pull Ups

Run front parking lot

15-Pull Ups

Run front parking lot

20-Pull Ups

Run front parking lot

20-Push Ups

Run front parking lot

15-Push Ups

Run front parking lot

10-Push Ups

CrossFit Lovin'

Sat. 11-22-08 BOOT CAMP:

Sat. 11-22-08 BOOT CAMP:

Partner Rope Truck Pull Around Waist

Push Truck Back 50’

10-Tire Flips

10-Push-Ups

10-Squats

20-Band Rows

Run 1-Lap Together

Fri. 11-21-08 W.O.D.:

Fri. 11-21-08 W.O.D.:

 

Warm-Up: 1 Round

Shoulder Stretches

Squats

Band Rows

Band Press

Reverse Lunges

Lateral Lunge Stretch

 

W.O.D.: 2 Rounds Best Time

10-Burpees

Run Front Parking Lot

20 MB Slams

Run Front Parking Lot

30 MB Chest Passes on Wall

Run Front Parking Lot

40-Leg Raises

Run Front Parking Lot

50 KB Windmills (25/side)

1-Lap around entire building

Thank You BIG D Sponsors

Thank You BIG D Sponsors!

BIG D would like to thank his 2008 BIG D Powerlifting Sponsors. 

He truly appreciates everyone's contributions and support.

2008 BIG D Sponsors:

Evolved Athletics, Inc.-Ft. Myers, Fl.

www.evolvedathleticsfl.com

CrossFit Thoroughbreds-Ft. Myers, Fl.

www.cf-tb.com

CrossFit Central-TX

www.crossfitcentral.com

CrossFit Palm Beach-Palm Beach, Fl.

www.crossfitpalmbeach.com

Michele Dawn Salon & Spa-Ft. Myers, Fl.

9299 College Pkwy Ste 7
Fort Myers, FL 33919
Phone: (239) 936-5454

Everyday Maintenance- Ft. Myers, Fl.

Chili's-College Pkwy. Ft. Myers, FL.

DreamABaby.com- Craig R. Sweet, M.D. Ft. Myers, Fl.

Sellstate-Melissa Flexsenhar-Realtor Ft. Myers, Fl.

Smoothie King- College & Winkler Ft. Myers, Fl.

M & G Graphics-Ft. Myers, Fl.

239-565-1406

Russ Baker-Accountant-Iona McGregor Fire-Ft. Myers, Fl.

Wed. 11-19-08 W.O.D.:

Wed. 11-19-08 W.O.D.:

 

Warm-Up: 1 Round

Shoulder Stretches

Squats

High Knees

Single Leg Touch Downs

Power Clean Practice Polls

 

Core Exercise: Power Cleans 10, 8, 6, 3 x 5

 

W.O.D.: 6 Rounds in 30 min.

 

10-KB SDHP

10-KB Plank Rows each arm

25-Sit Ups

25-Back Extensions

Side Walk Lunges (from TG to First Watch & Back)

 

Tues. 11-18-08 W.O.D.:

Tues. 11-18-08 W.O.D.:

 

Warm-Up: 1 Round

Shoulder Stretches

Band Rows

Band Press

Leg Raises

Planks

 

Core Lift: Close Grip Bench Press 10, 8, 6, 2 x 5, 2 x 3

 

W.O.D.: 5 Rounds

 

20-Push Ups

200 m. Row

20-Dips

20-Mountain Climbers

Mon. 11-17-08 W.O.D.:

Mon. 11-17-08 W.O.D.:

 

Warm-Up: 1 Round

 

Shoulder Stretches

Band Rows

High Knees

Squats

Lateral Lunge Stretch

SDLHP Practice Bar

Thruster Practice Bar

 

W.O.D.: FRAN 10 min. time limit per group

 

21, 15, 9

 

Thruster (Men-95 lb., Women-55lb.)

Pull Ups

Sat. 11-15-08 BOOT CAMP:

Sat. 11-15-08 BOOT CAMP.:

 

Partner KB Training (1 min., 30 sec. rest, 4  rounds/exercise)

 

KB Swings + Push Ups

KB Push Presses + Squat Jumps

Fri. 11-14-08 W.O.D.:

Fri. 11-14-08 W.O.D.:

 

Warm –Up: 1 Round

Shoulder Stretches

High Knees

Squats

Lateral Lunges

 

W.O.D.: Best Time

 

Run to Buckets and Back

50 Wallball Shots

50 SDLHP KB

Run to Buckets and Back

New Name-BIG Changes

Hey CrossFitters,

I have recently taken on a business partner and we have started our own athletic company called Evolved Athletics, Inc. CrossFit Thoroughbreds will be a training program within Evolved Athletics, Inc. We are in the process of negotiating a lease agreement for a 3028 sqft. facility located at 16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908. The location is 1 block south of the new Target Shopping Plaza on McGregor heading toward the beach. We are working hard to be open between Jan. 1st or at the latest Feb. 1st 2009. New programs and new lower prices are coming. I will keep everyone posted on the progress of the new facility.

We will be purchasing new equipment to add to our existing equipment list. 

New equipment list below:

Quanity

(5)-    FW-163Texas Power Meet rack with Band Attachment

(1)-    Set of Plyoboxes

(6)-    10lb Dynamax Medballs

(6)-    14lb Dynamax Medballs

(6)-    20lb Dynamax Medballs

(2)-    Power Sleds with Quick Release Harness

(7)-    FW 150 Prostyle Adj. Benches

(1)-    FW-58A 3 Tier DB Rack

Colored Bumper Plates:

(12)-   Red 45's pair

(12)-   Yellow 25's pair

(12)-   Green 10's pair

Lifting Bands: 

(8)-     Yellow Low Bands

(8)-     Purple Medium Bands

(8)-     Teal Heavy Bands

(8)-     Red Extra Heavy Bands

(1)-     Deadlift Bar Jack

(10)-  Texas Power Bars Black Oxide

(1)-    Competition Deadlift Bar

(1)-    Competition Squat Bar

Lifting Chains:

(3 pair)-  25lb Chains

(3 pair)-  40lb Chains

(3 pair)-  50lb. Chains

3/8 Rubber Floors with 2-sprint lanes

(6)-  9' Jump Ropes

(6)- 10' Jump Ropes

(2)- Concept 2 Rowers

(6)-Pull-Up Bars with Gymnastic Rings Attachments

Dumbbells from 5lb.-130lbs. plus racks

Metal Plates-4000 lbs.

Competition Calibrated Plates-2000 lbs.

(2) sets of Kettlebells from 5lbs. - 75lbs. plus racks

(1)-Competition combo squat/bench rack

(7)- Adjustable Benches 

Facility will have 2-Bathrooms and 2-Showers

As we grow more class hours will be added as well as new training programs. 

I'm excited about this new move and hope you will be to.

If you have any questions or concerns please email me at crossfittb@yahoo.com or see me in the gym.

The new address is www.evolvedathletics.blogspot.com

  

2008 BIG D Sponsors

BIG D would like to thank his 2008 BIG D Powerlifting Sponsors. He truly appreciates everyone's contributions and support.

2008 BIG D Sponsors:

Evolved Athletics

CrossFit Thoroughbreds

CrossFit Central

CrossFit Palm Beach

Michele Dawn Salon & Spa-Ft. Myers, Fl.

Everyday Maintenance- Ft. Myers, Fl.

Chili's-College Pkwy. Ft. Myers, FL.

DreamABaby.com-Craig R. Sweet, M.D.

Sellstate-Melissa Flexsenhar Ft. Myers, Fl.

Smoothie King-College & Winkler Ft. Myers, Fl.

M & G Graphics-Ft. Myers, Fl.

Russ Baker-Accountant-Iona McGregor Fire

Wed. 11-12-08 W.O.D.:

Wed. 11-12-08 W.O.D.:

 

Warm-UP: 1 Round

 

Shoulder Stretches

High Knees

Single Leg Touch Downs

Band Rows

 

Core Exercise:  Deadlift   10, 8, 6, 2 x 5, 2 x 3

 

W.O.D.: AMRAP in 30 min.

20 KB Swings

10-Pull Ups or 15 Ring Rows

20 Hyperextensions

Tues. 11-11-08 W.O.D.:

Tues. 11-11-08 W.O.D.:

 

Warm-Up: 1 Round

 

Shoulder Stretches

Band Presses

High Knees

Jumping Jack Squats

 

Core Exercise: Bench Press  10, 8, 6, 2 x 5, 2 x 3

 

W.O.D.: AMRAP in 30 min.

 

10- Push Ups

KB or Sandbag Carry

10- Dips

Row 100m Sprint