Strength: Single leg stiff legged KB DL
Strength: 15 min to find 3RM thruster
21, 15, 9
Strength: High hand power snatch
3×5, use aprox 60% of power snatch weight, focus on speed technique
WOD: 5 Rounds for time, 25 min cap
10 sand bag shoulder overs (5/side)
Max effort plank
Strength: CrossFit Total
A) 15 min to find Back Squat 1RM
B) 15 min to find Strict Press 1RM
C) 15 min to find DL 1RM
Hometown? Millbrook, NY
Hobbies or interests outside of Cross Fit? Ice Hockey
How long have you been at CFTB? 2 Years
Favorite WOD or movements? Snatch
Tell us about your fitness journey?
I was always an athlete growing up, so I rarely had to go to a gym. I played field and ice hockey in college, which is where I was introduced to some free weight movements. Once college ended, I figured I had to stay in shape somehow and I joined Planet Fitness. I liked it, but I hated trying to figure out what to do every day. I wanted to try Crossfit because it seemed like I would enjoy the structure and planned workouts.
How has your fitness changed since joining CFTB?
I can actually see muscle tone in my arms and back, which is hard to do on your own when you don’t know what you’re doing!
Favorite memory at CFTB?
Holiday WODS! – It’s hard to pick just one memory. I love the family I’ve made through CFTB.
Any advice for new members or people thinking about trying Cross Fit?
If you don’t enjoy planning your gym routine, Crossfit is the way to go. Plus, it’s only an hour class! I love just showing up and having a plan for the workout laid out for me. As a bonus, there are coaches who know what they’re talking about in regards to form and movements.
Strength: Legless Rope Climb x 4 (rest 60-90sec between sets)
WOD: 21 min AMRAP
21 cal row
21 box jumps
21 Ring Rows
Superset: Ring T’s and Y’s 3 x 10
Sidelying dumbell external rotation 3 x 12
WOD: Open WOD 17.5
You must crawl before you can walk, and walk before you can run. This is something we all know to be true, but sometimes once we walk through those gym doors, our common sense goes out the window and we want to start at advanced movements, techniques, and/or weights. As the Crossfit founder and CEO Greg Glassman has said, “Ahead of efficacy is safety.”
A properly scaled movement safely maximizes relative intensity (load, speed, and range of motion) in order to continue developing that movement.
Let’s use pull-ups as a example. Before you even hang from a bar, you should have control of your hollow position. Once the hollow is mastered on the floor, we can then work on a static hanging position. Without this position, you will have a hard time learning/progressing onto pull-ups. Skipping steps creates poor training habits that will result in frustration.
The next step for long-term development of the pull-up requires athletes to learn strict strength progressions first. Kipping should not be the next step. Think “strength and form before speed”. When the proper strength and control required for a certain movement is not present, the body will find other ways to dissipate the forces being generated to muscles and connective tissue that is not prepared to handle them. This can result in injury.
Going back to step one, the “active hang” (as well as scapular pull-ups) will help to encourage proper body position while contracting the appropriate muscles. The second step is ensuring proper grip strength; the better your forearm/grip strength, the higher amount of pull-ups you are preparing your body to perform. The third step is performing assisted pull-ups (not using bands – our kneeling or toe-assisted pull-ups or negative/eccentric pull-ups)
Once you have mastered those movements, you can move into learn strict pull-up progressions.
As you can see, bodyweight/gymnastic movements have the same mental process as an Olympic lift. In your lifts, you probably have a set-up routine with your hands on the bar and your feet on the platform. With our example of pull-ups, you should also have a mental checklist: are you hanging actively and recruiting the proper muscles? Are you in a good hollow position? Are you maintaining that position throughout the movement?
And remember, this is just the proper progression for a strict pull-up; you can imagine why your coaches emphasize these steps before attempting a kipping pull-up…before anything else, it is for your safety and to ingrain proper movement patterns that will carry over to all of the movements in Crossfit and in life!
Strength: OH squat
5@50%, 3@60%, 3 @ 70%, (3 X 5 @ 80%)
WOD: Partner Row
500m, 400m, 300m, 200m, 100m (per partner)
Accessory: Thoracic spine mobility
Strength: Clean Pull
5 x 3 AHAP
WOD: “Annie”, 10 min cap
50, 40, 30, 20, 10
DU’s (x 3 singles)
Accessory: Hip and ankle mobility – focus on developing upright torso!
Notes: Clean pulls should be heavy but there is no prescribed percentage, as this will vary drastically among athletes of different experience levels. Even with sets of three, clean pull may exceed full clean 1RM.
Monday - Thursday:
5. 6, 7, 8 and 9am
4, 5, 6 and 7pm
Friday: 6, 7 and 8am
9am - Open Gym
5 to 7pm - Open Gym
Sat: 9am - Olympic WeightLifting &
9am - Beginner Intro Class
10:15am - Bootcamp
11495 S. Cleveland Ave.
Fort Myers, FL 33907
Phone: (239) 851-3940