Wednesday 3/1/17

Strength: Sumo Deadlift

5@50%, 5@60%, 3@70%, (3X5@80%)

WOD: Tabata, 4 rounds per exercise, 1 min rest between stations

Bike (cal)

Hollow body hold

DU’s / SU’s

SDLHP (75/55)

Accessory: Lower body mobility (as time allows)

Tuesday 2/28/17

Strength: Bear Complex, 5 Rounds add weight as able, score is heaviest round performed unbroken

1 Complex = 7 reps

1 Rep = 1PC + 1FS + 1PP + 1BS + 1PP (see below)

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push press

WOD: 7 min max calorie row

Accessory: OH Yoke carry

4 x 50 feet

Moday 2/27/17

Strength: Strict deficit HSPU / band pull apart
5 x 5 HSPU
x 8 band pull aparts between sets
WOD: 5 Rounds for time (14 min cap)
20 WBS (20/14)
10 C2B pull ups
Accessory: Accumulate 2 min flexed arm hang with supinated grip

Boot Camp Saturday February 25th 10:15 a.m.

Tabatta two stations

Side-to-side med ball slams  vs.  sit-ups

 

“DEATH by Ten Meters” (EMOM)

Run ten meters EMOM then rest remaining time in that minute

Increase distance by ten meters per round

Stop when you fail to complete round within 1 minute

Total rounds completed is your score 

Friday 2/24/17

Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

 

 

Thursday 2/23/17

Strength: Bottoms up Turkish get up + 1 bottoms up press

6 x 1 / side, emphasizing control and proper positioning

WOD: 1,000m row at 80% effort

Accessory:Upper body mobility

Wednesday 2/22/17

Strength: Prone Row

15 min to establish 5RM with no compromise in technique, then 2 additional sets of 5 at 90% of today’s 5RM.

WOD: 3 Rounds for time and total reps, 25 min cap

Run 800m

Max UB pull ups

*Rest 2 min between rounds (mandatory)

Accessory: Calf and hip flexor stretching (as time allows)

Tuesday 2/21/17

Strength: Back Squat

5@50%, 5@60%, 3@75%, (4×4 @ 85%)

WOD:

5 min AMRAP

10 KB swings (53/35)

10 goblet squats

* Rest 5 min*

5 min AMRAP

50 ft bear crawl

50 foot lunges

20 cal bike (row if bikes are full)

 

Accessory:Use any remaining time to practice DU’s (practicing skill under fatigue)

Ryan Morrison | Member of the Month | CrossFit Thoroughbreds | Fort Myers

February Member of the Month: Ryan Morrison

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 

Ryan Morrison

Hometown? Northern Kentucky, AKA Cincinnati, Ohio

Age? 24 years old, I think

Hobbies or interests outside of Cross Fit?

Where I spend the rest of the little amount of time of the day when I am not at the gym is in the kitchen. I absolutely love cooking and trying new recipes as well as going to the grocery store. Although I wasn’t always a chef at heart, since I started Crossfit, I started to look at other aspects of my life that I needed to improve to become healthier – not to mention that cooking and eating have a way of bringing people together, especially if someone else is doing the cooking!

How long have you been at CFTB?

I joined in 2015 while I was doing an internship in Ft. Myers. I went home to Cincy last April, graduated from UC, studied for and passed my Registered Dietitian exam in June, and rejoined CFTB when I accepted and started a job at Lee Memorial Hospital in August and moved down here permanently (don’t show this to my mom – she wouldn’t want me to use that word!).

Favorite WOD or movements?

My favorite workouts are those that last more than twenty to thirty minutes. Why? Because those workouts test mental toughness as much as physical ability. It is tough keeping track of what round you are on when you are winded and you have to count past the number 5. My favorite movement is definitely a burpee because it is an efficient exercise to build up your cardio and it is simple. Fall down, get back up.

Tell us about your fitness journey?

I heard about Crossfit probably 5 years ago through a friend. I had no idea what I signed up for when I first joined. As I got into it, I thought it was the toughest thing imaginable. I lifted weights a little bit prior to Crossfit, but not that seriously. After giving Crossfit a try for a month, I quit and thought it was not for me. Fast forward two years to January 2014. As a new year’s resolution, I decided I needed something in my life to focus on other than school and partying on weekends. I started to search for workout programs and Crossfit popped up. Starting out, YouTube was my coach and my program was work on whatever was not sore from the day before. Since I was working at my own pace and no one to compete with, I had no pressure what so ever. It was perfect! So I just stuck with it and over time, somehow, I got better just by competing with myself. I still have those workout diaries from when I first started and it is amazing what I thought was difficult compared to what I am able to do now.

How has your fitness changed since joining CFTB?

Ever since joining CFTB full time at the end of last summer, my love for Crossfit has grown. Not only was having first class coaches and an air conditioned Crossfit gym in Florida a huge plus, but all the awesome people I met from being a member. It is a true family atmosphere. I think that is what makes CFTB a special place for me. Without my mom convincing me when I first came down here for school to check out one more Crossfit gym before making a decision, I would not have found CFTB and most likely would not have ended up applying for a job and moving down here permanently – CFTB means that much to me. However, I get some strange looks when I say I moved to Florida because I found a gym I liked. Well it’s not the gym. Gyms can be found all across the country. It is the friends that I met and the family atmosphere at CFTB that really make the difference.

Favorite memory at CFTB?

My two favorite CFTB memories were competing with Wynter at the Valentine’s Day Massacre where we took third, and then with Brian at the Reindeer games where we took first.  It is something about competing on a team with your coaches that really brings the best out of you. I do not know if it is because you don’t want them to correct your form in front of a crowd of people or you know they will make the program harder if you don’t place. Either way, I liked the results and had a ton of fun.

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

If you are someone like me who wanted to become a heathier individual by becoming physically active while being trained by some well-educated coaches that are able to scale workouts for people from all fitness backgrounds, and in the process want to be part of an awesome community and make some amazing friends along the way, join CFTB. I promise you won’t regret it!

 

Monday 2/20/17

Strength: Strict press / Strict press + push press

15 min to work up to a 3 rep max strict press

Then 2 sets of: 2 Strict press + 3 Push press at same weight as 3RM

WOD: 20 min AMRAP

50 cal row

40 toes to bar

30 box jumps (step up)

20 HSPU

10 Burpees

Accessory: Accumulate 2 min in bottom of squat, actively working on mobility and positioning