Wednesday 5/18/16

Strength: Pull up 21’s – 2 sets

WOD: 4 Rounds, Not For Time

400m row – SPRINT!

10 Plank Rows – As heavy as form allows

1 TGU each side AHAP

Farmer’s carry to end of fence and back (both hands, AHAP)

Tuesday 5/17/16

Strength: Front Squat 21’s – 2 sets @ 60%

Perform 7 partial reps from the top to a half squat position, 7 partial reps from the half squat position to below parallel, and 7 full ROM reps.

WOD: 5 Rounds for time (24 min cap)

20 OH Lunges (95/65, total reps)

400m run

Accessory: Accumulate 3 min in L-sit position (ring or parallette)

Monday 5/16/16

Strength: 2 x Press complex – use 55% of strict press 1RM, do not set the bar down between exercises (goal is 30 total reps)

Strict press to failure

Push press to failure

Push jerk to failure

WOD: 5 Rounds for time (15 min cap)

5  Deadlift (275/190)

10 Burpees

Friday 5/13/16

Strength: Inverted Rows

3×10 (Rx – bar and feet at same height, add weight vest as needed)

WOD: 5 Rounds for time (15 min cap)

10 HSPU (scale to piked push up or KB press)

10 Burpees

10 T2B (scale to K2E, hanging leg raise, or supine leg raise (in that order))

Accessory: 15 min Shoulder mobility

Thursday 5/12/16

Strength A: Deadlift

2 x 10 @ 50%

Strength B: Hip Thrust (use barbell or sandbag)

2 x 10  (add load as able)

WOD: For Time (24 min cap)

50 Russian KB swings

Run 400 m

50 Goblet Squats

Run 400 m

50 Reverse Lunges (Body weight only)

Run 400 m

50 Russian Swings

Wednesday 5/11/16

Strength: Koji Bench Press (Kettlebells hanging)

Start with bar and KB’s only, perform 2 warm up sets then 2 x10 at 50%

WOD: 2 Rounds for time (12 min cap)

10 pull ups

10 pushups

10 chin ups

10 ring dips

Accessory: 12 wall walks NOT FOR TIME – focus on quality, control, and midline stabilization

Kenny & Meagan Swartout

May Members of the Month: Kenny and Meagan Swartout

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

They say that the family that lifts together stays together. Okay… I don’t know if anybody actually says that, but they should.

This month we honor Kenny and Meagan Swartout. Meagan is a long time member at CrossFit Thoroughbreds and has always been a great supporter our members and our community events. Despite a recent injury to her foot she has remained dedicated to her fitness and has been able to overcome this setback and return stronger than ever! Kenny is a new recruit (thanks Meagan) and has been impressing us all with his dedication and strength. We are very fortunate to have Kenny and Meagan as members of the Thoroughbreds family!

____________________________________________________________________________________________

Kenny and Meagan Swartout

Hometown?

Kenny: Fort Myers

Meagan: I’ve lived in Cape Coral & Fort Myers, FL since birth (exciting right?)

Age?

Kenny – 43

Meagan – 35

Hobbies or interests outside of Cross Fit?

Kenny -Hanging out with my wife and kids, boating and fishing, riding my Harley

Meagan – Being a Mom, family time, boating, fishing, occasionally riding with Kenny on the Harley

How long have you been at CFTB?

Kenny – Began January 1, 2016

Meagan – I think it’s been close to 3 years

Favorite WOD or movements?

Kenny – I like most of the Olympic lifts so far, deadlifts take a strong lead

Meagan – Deadlifts, deadlifts are my favorite :)

Tell us about your fitness journey?

Kenny – I’ve been a moderate gym attendee for the past 10 years focusing mostly on getting stronger and not so much on cardio, diet, and endurance. My wife had attended CrossFit Thorougbreds for the past few years and after many requests for me to try it with her I agreed. Started the beginning of 2016 and am doing brand new routines every day and enjoying the diversity of CrossFit. Getting stronger all the time and Meagan and I have recently radically changed our diet for the better and are seeing good results with weight loss and more energy.

Meagan – I was never very active or into sports, but after 4 kids and years of not doing anything, I was desperate for a change. Started working out with a friend at a boot camp and when that came to an end, I found my way to CrossFit Thoroughbreds. I was hooked pretty shortly after I joined. I love the family atmosphere and seeing myself get stronger with each lift was pretty exciting too.

How has your fitness changed since joining CFTB?

Kenny – Dramatically! CrossFit is a game changer. I’m doing lifts I’ve never done before and accomplishing goals on a regular basis.

Meagan – I’m stronger and more confident. What more could a girl ask for? :)

Favorite memory at CFTB?

Kenny – First deadlift PR over 350lb

Meagan – I can’t narrow this down to just one. I think about watching my daughter lifting and achieving new goals. Kenny FINALLY joining us and really excelling with each new challenge. Watching all my friends get new PR’s and cheering them on. And most recently getting my stupid boot off and getting 2 PR’s my first week back without my boot!

Any advice for new members or people thinking about trying Cross Fit?

Kenny – Dive right in. CrossFit is fun and challenging and do-able for anyone.

Meagan – DO IT! You won’t regret it. You’ll be amazed at what you can accomplish.

 

Tuesday 5/10/16

Strength: Snatch 1RM

5×50%, 4×60%, 3×65%, 2×70%, 2X80%, 1×90%, 1×95%, Find 1RM in 3 attempts (Newer athletes perform 6 x 3 at weight that allows for technical precision)

WOD: For Time: 21,15,9

Med Ball Clean (20/14)  must be full clean to count, not power clean, and definitely not anything goes!)

DU’s (x3 for singles)

Monday 5/9/16

Skill: Strict Muscle Up Skill Work (20 min)

Elite: 10 strict muscle ups as slow and controlled as possible

Rx: (most people): Baby muscle up (transition drill) 5 x 2, with remaining time practice false grip pull ups and ring dips (recommended 3 sets to technical failure)

Scaled: False grip Ring rows, Ring support practie, and box dips (recommended 3 sets to technical failure)

WOD: Tabata (20 sec work, 10 sec rest, 8 rounds per exercise, 1 min between stations)

Bike for Cal

DU’s

Row for Cal

Mountain Climbers

Friday 5/6/16

Strength: Single Leg Deadlift (kettlebell if < 70lbs, barbell if > 70lbs) – do not compromise form!

4 x 6 per side

WOD 1: For time (8 min cap)

Advanced: 100 push ups

Intermediate: 50 push ups (or and elevated push ups)

Beginner: 25 push ups (or hand elevated push ups)

-Rest 2 min between WODS-

WOD 2:  Partner 8 min max calories on bike or rower, partner must complete 10 burpees before switching