Squat: (Rest 1-2 min. between sets) 1x12, 2x6, 3x3, 2x2
W.O.D.: (Complete all 50 reps per exercise before moving to the next exercise)
Weighted Lunges 50 each leg
Wall Ball Shots 50
Kettlebell Swings 50
Kettlebell Windmills 50 each side
Sunday, August 17, 2008
Friday, August 15, 2008
Sat. 8-16-08 BOOT CAMP
Truck Push: 6 x
Dips on rings, parallet bars or dip bar): 10 x 10 (100 total BABY!!)
BOOT CAMP NOTICE:
Dear CrossFitters & Boot Camp Participants,
CrossFit and The Training Ground want to thank everyone for supporting our Saturday Boot Camps. We've had great turn outs lately with an average of about 20 Boot Campers each Saturday.
With the large number of participants each Saturday it is evident to me as a coach that I need more help and more equipment to better service each Boot Camp participant. In order to provide you with more equipment and qualified coaches it is necessary for me to begin charging for the Boot Camp classes. This will be used to pay additional coaches and purchase more equipment.
Starting
Thursday, August 14, 2008
Fri. 8-15-08 W.O.D.
Power Cleans: (Rest 1-2 min. between sets)
Form and Technique Practice for 20 min.
W.O.D.: AMRAP in 20 min.
100 yrd Sprint:
Sumo Deadlift High Pulls: x10
Hanging Knees to Elbows x 20
Tuesday, August 12, 2008
Wed. 8-13-08 W.O.D.
Squats: (Rest 1-2 min. between sets)
1x12, 1x8, 2x5, 3x3
W.O.D.: Complete 4 Rounds / exercise before moving to next exercise.
60 Sec. per exercise with 20 sec. rest between rounds. 1 min. rest between stations.
Over Head KB Lunges
Wall Ball Shots
Lateral Lunges
Medicine Ball Sit Up Pass to Wall on GHD
L-Sits
Monday, August 11, 2008
Tues. 8-12-08 W.O.D.
Bench Press: (Rest 1-2 min. between sets)
1x12, 1x8, 1x6, 2x4, 2x2
W.O.D.: Complete AMRAP in 25 min.
Burpees (
Medicine Ball Push Ups
Dips (on rings, parallet bars or dip bar)
MB Rotational Slams
Sunday, August 10, 2008
Mon. 8-11-08 W.O.D.
Deadlift: (Rest 1-2 min. between sets)
1x10, 1x8, 2x5, 2x3
W.O.D.: Complete 4 Rounds / exercise before moving to next exercise.
60 Sec. per exercise with 20 sec. rest between rounds. 1 min. rest between stations.
Pull Ups on Rings
Kettlebell Swings
Kettlebell Plank Rows
Glute/Ham Developer Hyperextensions
Single leg Romanian Deadlift
Saturday, August 9, 2008
Sat. 8-10-08 BOOT CAMP
(Each team member must complete 3 rounds for each exercise)
6-Tire Flips Each Team Member (3 out and 3 back)
200 yrd run (100 yrds out and 100 yrds back)
20 Wall Ball Shots
2 Rope Climbs to top (or 6 lying rope pulls from mat)
BOOT CAMP NOTICE:
Dear CrossFitters & Boot Camp Participants,
CrossFit and The Training Ground want to thank everyone for supporting our Saturday Boot Camps. We've had great turn outs lately with an average of about 20 Boot Campers each Saturday.
With the large number of participants each Saturday it is evident to me as a coach that I need more help and more equipment to better service each Boot Camp participant. In order to provide you with more equipment and qualified coaches it is necessary for me to begin charging a small monthly fee for the Boot Camp classes. This will be used to pay additional coaches and purchase more equipment.
Starting
Billing Options:
1. First time visitors= 4 Saturday's FREE
(All 4 Saturday Boot Camp sessions must be completed in a 30 day period).
2. All current participants=$20.00/mo. EFT Draft
3. Pay by the class=$10.00/class
(Please be early to make payment! Must be paid prior to attending class and present receipt to CrossFit Boot Camp Coach)
P.S. NO BOOT CAMP CLASS
Thank you for your support,
CrossFit Thoroughbreds
"Xtreme Fitness 4 Xtreme People"
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
All U.S. Adults Could Be Overweight in 40 Years
By Amy NortonWed Aug 6, 3:12 PM ET
NEW YORK (Reuters Health) - If the trends of the past three decades continue, it's possible that every American adult could be overweight 40 years from now, a government-funded study projects.
The figure might sound alarming, or impossible, but researchers say that even if the actual rate never reaches the 100-percent mark, any upward movement is worrying; two-thirds of the population is already overweight.
"Genetically and physiologically, it should be impossible" for all U.S. adults to become overweight, said Dr. Lan Liang of the federal government's Agency for Healthcare Research and Quality, one of the researchers on the study.
However, she told Reuters Health, the data suggest that if the trends of the past 30 years persist, "that is the direction we're going."
Already, she and her colleagues point out, some groups of U.S. adults have extremely high rates of overweight and obesity; among African- American women, for instance, 78 percent are currently overweight or obese.
The new projections, published in the journal Obesity, are based on government survey data collected between the 1970s and 2004.
If the trends of those years continue, the researchers estimate that 86 percent of American adults will be overweight by 2030, with an obesity rate of 51 percent. By 2048, all U.S. adults could be at least mildly overweight.
Weight problems will be most acute among African-Americans and Mexican- Americans, the study projects. All black women could be overweight by 2034, according to the researchers, as could more than 90 percent of Mexican-American men.
All of this rests on the "big assumption" that the trends of recent decades will march on unabated, Liang acknowledged.
"This is really intended as a wake-up call to show what could happen if nothing changes," she said.
Waistlines aren't the only thing poised to balloon in the future, according to Liang and her colleagues. They estimate that the healthcare costs directly related to excess pounds will double each decade, reaching $957 billion in 2030 -- accounting for one of every six healthcare dollars spent in the U.S.
Those financial projections are based on Census data and published estimates of the current healthcare costs attributed to excess weight -- and they are probably a "huge underestimate" of what the actual costs will be, Liang said.
The findings highlight a need for widespread efforts to improve Americans' lifestyles and keep their weight in check, according to the researchers. Simply telling people to eat less and exercise more is not enough, Liang noted.
Broader social changes are needed as well, she said -- such as making communities more pedestrian-friendly so that people can walk regularly, or getting the food industry to offer healthier, calorie-conscious choices.
"It really needs to be more than an individual effort," Liang said. "It needs to be a societal effort."
SOURCE: Obesity, online July 24, 2008.
CrossFit Marines
Hey there,
Can’t believe I am just finding out about a Crossfit Gym in Fort Myers now. Damn!!! I am a Team Leader in the Marine Corps Reserve living here in the Fort Myers area and have been an avid Crossfit disciple for a year now. It has been some of the best training I have found for my Marines to get them physically prepared for our deployment. We were introduced to it while training with some brothers of ours from a West Coast SEAL Team last year.
We have been on the road for about 5 months getting ready to deploy again and trying to Crossfit has been almost impossible, almost. Just wanted to say that it is GREAT to know that there is going to be a place for me to train with fellow Crossfitters, when I get home next summer. We are not sure where we will end up yet but I can assure you that KB’s, rings, etc have already been packed. Keep up the good work and Semper Fi.
Chris
Facta Non Verba!!!
------------------------------------------------------
SSgt Christopher O'Brian, USMC
Firepower Control Team Chief / JTAC
4th Air / Naval Gunfire Liaison Company (ANGLICO)
“Lightning from the sky, Thunder from the Sea”
Thursday, August 7, 2008
Fri. 8-9-08 W.O.D.:
Warm-Up: 2 Rounds
Shoulder Stretches, Squats, Push Ups
W.O.D.: (10-1 Rest 1 min. then 1-10)
Dips
Plank Rows or MMA Row
20 yrd. Sprint
KB Swings
Renegade Row Position
Tuesday, August 5, 2008
Wed. 8-6-08 W.O.D.:
Warm-Up: 2 Rounds
Shoulder Stretches, Squats, Push Ups
W.O.D.: 3 Rounds Timed
30 Pull Ups
15 KB Push Presses (men 40-50, women 15-30)
30 Squats
10 Lateral Box Hops + Burpees (5 each side)
30 Push Ups (advanced on Rings)
15 MB Slams (Dynamax Ball 10-20lb)
Correct Over Head Position on the Push Press
Incorrect Over Head Position on the Push Press
Monday, August 4, 2008
Tues. 8-5-08 W.O.D.:
Warm Up: 2 Rounds
Shoulder Stretches,
W.O.D.: Tabata My Core
Hyperextensions
Leg Raises
Planks
MB Trunk Rotational Slams (Dynamax Ball)
Mountain Climbers
L-Sits
Now this is an L-Sit!
Sunday, August 3, 2008
Mon. 8-4-08 W.O.D.:
Warm-Up: 2 Rounds
Shoulder Stretches, Squats, Push Ups
W.O.D.: For Best Time
2 Laps around bldg.
10 Deadlifts (men 135lb., women 65lb.)
30 Sit Ups
30 Wall Ball Shots
10 Deadlifts
4 Laps around bldg.
10 Deadlifts
30 Wall Ball Shots
30 Sit Ups
10 Deadlifts
2 Laps aroun bldg.
Saturday, August 2, 2008
BIG D's BIG DAY RESCHEDULED
Hey CrossFitters,
Thank you,
Just wanted to let everyone know that Darian's powerlifting competition is being rescheduled for Oct. 25th, 2008 now. The Ft. Myers event did not have enough participants so they are moving it to a larger competition in Tampa. For those of you that want to attend I will send more information for times, location and maps of the event as we get closer to Oct. 25th.
This just gives Darian more time to train to get BIGGER lifts!
CrossFit Thoroughbreds
"Xtreme Fitness 4 Xtreme People"
"Xtreme Fitness 4 Xtreme People"
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
Friday, August 1, 2008
Saturday 8-2-08 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.
Row
Leg Raises
Squats
Mountain Climbers
Push Ups
Lunges
Support BIG D's BIG DAY!
Hey CrossFitters,
As most of you already know my son Darian is entering his first Powerlifting Competition August 16th, 2008. It will be held at the Clarion Hotel 12635 South Clevend Ave. in Ft. Myers, Fl. 33907. The competition will start at 10:00 am and probably last until 2:00 or 3:00 pm. Admission is FREE!
He has worked extremely hard over the past 2 years to get ready for this this event and we would love to have everyone come out to support him. He always performs better in front of a crowd. It really gets him pumped up.
To show your support the day of the event make sure you pick up your Big D Powerlifting Gear.
Click photos for Big D Powerlifting Gear.
Thanks for your support.
We look forward to seeing everyone at the competition,
CrossFit Thoroughbreds
"Xtreme Fitness 4 Xtreme People"
"Xtreme Fitness 4 Xtreme People"
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
Subscribe to:
Posts (Atom)
Posts
.JPG)
