Friday 4/29/16
Strength: Dumbell Row
5 x 5 AHAP
WOD: “Jackie” (15 min cap, run heats as needed)
1000m row
50 thrusters (45lbs)
30 Pull ups
Accessory: T-spine mobility
Thursday 4/28/16
Strength: Sumo DL 1RM
5×50%, 4×60%, 3×65%, 2×70%, 2X80%, 1×90%, 1×95%, Find 1RM in 3 attempts
WOD: NFT, 15 min cap
30 pistols (total reps, scale as needed, focus on quality)
30 tire flips
300 ft bear crawl (50ft x 6)
Wednsday 4/27/16
Strength: 3 sets of max effort strict ring pull ups (scale: piked ring pull up with feet on box or partner assisted)
WOD: For Time (30 min cap)
Buy in: 2 min plank
800 m Run
50 ft sled push
25 ttb
400m Run
50 ft sled push
25 ttb
200m Run
50 foot sled push
25 ttb
Tuesday 4/26/16
Strength: Jerk 1RM (split or push)
5×50%, 4×60%, 3×65%, 2×70%, 2X80%, 1×90%, 1×95%, Find 1RM in 3 attempts
WOD: 8 min AMRAP
20 Russian KB swings (70/53)
10 Push ups
Monday 4/25/16
Strength: Clean 1RM
5×50%, 4×60%, 3×65%, 2×70%, 2X80%, 1×90%, 1×95%, Find 1RM in 3 attempts
WOD: 21, 15, 9 (12min cap)
OH Squat (95/65)
Burpee over bar
Friday 4/22/16
Strength: Hang Power Clean
5×50%, 4×60%, 6 x 3 @ 70% (focus on speed and technique, complete sets if time allows but DO NOT rush)
WOD: 21, 15, 9, 15, 21 (14 min cap)
Double Unders (x3 singles)
KB swings (53/35)
Thursday 4/21/16
Strength: Weighted dips
4 x 6 AHAP
WOD 1: 7 min AMRAP
10 burpee wall balls
1 Rope climb
Rest 3 min
WOD 2: 7 min max calorie row or bike
Wednesday 4/20/16
Strength: Back Squat 1 RM
5×50%, 4×60%, 3×65%, 2×70%, 2X80%, 1×90%, 1×95%, 3 attempts to establish 1RM
WOD: “Melissa” – 15 min AMRAP
Partner ladder 2, 4, 6, 8, 10, 12, 14, 15, 16… (reps are per partner, one partner working at a time except for the run)
Deadlift (205/145)
Box Jump (24/20)
200 m run (both partners run together before starting the next round)
Tuesday 4/19/16
5K run test
Accessory: 3 Rounds NFT
12 BB roll outs
6 Hand stand shoulder touches (total reps if in handstand, per side if scaling to plank, focus on quality!)
3 Skin the cats
April Member of the Month:
Our Thoroughbreds Member of the Month award, like anything of value, is an honor that requires hard work, consistency, and a positive attitude. Hank Sarzynski has demonstrated all of these qualities in abundance.
Hank has been a member of the Thoroughbreds family for a little over a year now and has impressed us all with his strength and dedication. He’s a natural athlete and can change from an easygoing workout partner to a fierce competitor when it’s game time. We are lucky to have Hank among our members and hope to be a part of his fitness journey for many years to come!
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Hank Sarzynski
Hometown? Eustis, FL
Age? 45
Hobbies or interests outside of Cross Fit? I enjoy working with my son in Cub Scouts and watching him grow into a young man. I received a four wheeler for this past Christmas. My son and I ride it on the weekends and enjoy the outdoors. We recently put up a 60 foot zip line in the backyard, lots of fun.
How long have you been at CFTB? Since March 2015
Favorite WOD or movements? Squats, Bike, and Rowing
Tell us about your fitness journey? As a kid I played football, baseball, basketball, and track & field. I was always playing a sport or outside practicing for an event. I was always fit and in shape. I started lifting weights when I was 13 years old, my dad was a high school coach, so I had access to the gym 24/7. I really did well in lifting competitions and I always liked having a goal to obtain. I also, started to run triathlon’s and really enjoyed participating in the off seasons to keep me in shape. After high school and college, I coached high school football for a few years and enjoyed working with the athletes. I worked in retail management for around 10 years after that and my diet began to become poor food choices and less and less exercise. I had always been between 180 and 195 lbs. When I got into my thirties I started to gain weight and when I was 36 we had our son Kaz. My son is now 9 and last year he told me, “Dad you are fat” ouch, but I know he did it out of love. He is the reason I came to Cross Fit Thoroughbreds and also, James White, who I work with and is a great guy. Since I have started it has been a blast and I look forward to my workout everyday, well some more than others, but I know what we do is to help us get in better shape and to be able to better perform the different movements. The reason I always loved team sports was because of the relationships and the members all working for the same goal. I definitely feel that here at Cross Fit Thoroughbreds with the members and the coaches are excellent.
How has your fitness changed since joining CFTB? I have lost around 55 lbs since joining and my body structure has definitely changed. I feel great everyday and my energy level has improved. I don’t like missing a workout, because it makes me feel I cheated myself for the day.
Favorite memory at CFTB? Thoroughbreds Throwdown was by far my favorite memory. Even when I split my lip wide open on the thrusters during the competition and taking 4 days to recover from the competition. Thank you to Mike, Brittany, and Crystal for taking the old guy on their team.
Any advice for new members or people thinking about trying Cross Fit? Realize you can only accomplish success when you are willing to fail first. We all have to start somewhere and it is about the journey not the finish line. The journey is worth stopping and seeing the sites and experiences. If you come to this gym you will be successful if you listen to Brian and the other great coaches who care about your success.
