Thursday 6/1/17

Strength: Snatch 1RM

(Athletes may perform snatch or power snatch depending on mobility and comfort level.)
5@50%, 3@65%, 2@75%, 1@85%, 1@90%, 1@95%, Establish new 1RM
WOD: “Grace”
30 C&J for time (135/95)

Accessory: Shoulder extension and internal rotation

Wednesday 5/31/17

Speed:

400 m run (TEST)
Rest 4 min
200m run + 20 sec L sit
Rest 2 min
200m run + 20 sec L sit
WOD: 12 min AMRAP
21 cal row
15 burpees
9 box jump overs

Accessory: Calf and hip flexor stretching

3 x 30 sec ea
the Carter Johnson Family | Ezekiel, Michael, Andrew | CrossFit Thoroughbreds | Members of the Month May 2017

May Member of the Month: Carter Johnson Family

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 

The Carter Johnson Family

Ezekiel Johnson • Andrew Carter • Michael Carter


Ezekiel Johnson

Hometown: Fort Myers

Age: 13

Hobbies or Interest outside of CrossFit: Running 5k’s and basketball

How long have you been at CFTB: January 2017

Favorite WOD or movements: I like WOD’s that have running. My favorite movements combine Strength, flexibility, and endurance.

How has your fitness changed since joining CFTB: When I started exercising, I would play basketball. Since joining CFTB I feel way more fit!

Favorite memory at CFTB: My favorite memory was when I got a PR for back squat and deadlift

Any advice for new members or people thinking about trying CrossFit: Once you sign up for CrossFit, you will see a significant increase in your ability to do things like lift and run.


Andrew Carter

Hometown: Cleveland, Ohio

Age: 41

Hobbies or Interest outside of CrossFit: Outside of CrossFit, my life is empty….just kidding, my wife and I serve at our local church, leading a class on wed nights for stepfamilies. I enjoy real estate, renovations, and woodworking. I especially enjoy demo-day, which is my best skill. I enjoy watching our family’s sports teams together, even though we all have different favorites. Currently it’s my CAVS vs Ezekiel’s Warriors on an annual basis.

How long have you been at CFTB:

January 2017 at CFTB; I started CrossFit originally back in the summer of 2012

Favorite WOD or movements:

There are so many… but to pick one, it’s the power clean. I also really like doing Murph every year, even though it hurts.

How has your fitness changed since joining CFTB:

I have been able to be much more consistent since joining CFTB. I never used to stretch that much or even warm up. Every minute of the hour has a purpose. I feel better, and I look better because of it.

My favorite memory at CFTB:

It would have to be competing at my old BOX as a member of CFTB. I had never participated in a competition before, and it was such a fun and challenging experience and I was so glad to be surrounded by all my old and new friends from the CrossFit community.

Any advice for new members or people thinking about trying CrossFit.

Just go and don’t overthink it. When I was considering trying CrossFit, I knew that I needed to do something for myself in regards to my health and fitness. I was a little nervous, but all those feelings went away the minute I got into the gym and started sweating alongside other members. The coaches are there to help, and we are lucky to have some of the best at CFTB; they enjoy seeing us make progress as much as we do. Don’t be too shy to ask questions.


Michael Carter

Hometown: Fort Myers, FL

Age: 13

Hobbies or Interest outside of CrossFit: sports and video games.

How long have you been at CFTB: 5 months

Favorite WOD or movement:

I really enjoy doing the deadlift movement.  My favorite moment from CrossFit is when I got my deadlift PR, and it was the first time I lifted one-hundred-twenty pounds.

How has your fitness changed since joining CFTB: 

Since joining Cross Fit I have gotten in much better shape, and I would highly recommend joining a CrossFit gym.

My favorite memory at CFTB:

My favorite moment from CrossFit is when I got my deadlift PR, and it was the first time I lifted one-hundred-twenty pounds.

Any advice for new members or people thinking about trying CrossFit:

If you want to sign up for CrossFit, you have to know you can do it. No thinking that you can’t do it.

 

Tuesday 5/30/17

Strength: Good Mornings
3 x 8 AHAP
Review KB clean technique
WOD: 2 rounds, 30 sec on 30 sec off
Russian KB swings (53/35, scale up or down as needed)
KB Clean and Press (non dominant side)
KB Clean and Press (dominate side, try to match non dominant side)
DU’s (Singles)
Score is total reps for entire WOD (Clean and press L&R must be equal or lower score will count. If performing singles, divide by 3)

Accessory: Hamstring stretching 3 x 30 sec / side

Monday 5/29/17

WOD: “Murph”

Run 1 mile
100 pull ups
200 pushups
300 squats
Run 1 mile

*Rx is with 20lb weight vest, Scaled options include half Murph, quarter Murph. If injured see coach for modifications.

Accessory: Lay on ground, talk about how hard the workout was.

Friday 5/26/17

WOD: “Lumberjack 20”, 40 min cap

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
C2B 20 Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m

Thursday 5/25/17

Strength: Jerk 1RM (Push or Split)

5@50%, 3@65%, 2@75%, 1@85%, 1@90%, 1 @95%

WOD: 15 min alternating EMOM
A) Ring Dips (Rx+ 8 strict/ Rx 5 strict / Scaled 5 leg assisted)
B) Cal Row (Rx+ 12 / Rx 10 / Scaled 8)
C) Wall Walks (Rx+ 3 with 1 strict HSPU at  top / Rx 3 / Scaled 3 partials)

Accessory: Shoulder mobility IR/ER

Wednesday 5/24/17

Skill/WOD:

10 min at each station*
A) Rope Climb Skill Practice / 2 min max rope climbs
B) Double Under Practice / Max unbroken DU’s
C) KB Snatch Skill Practice / 100 KB snatches or SA swings snatches for time (44/26, 5 min cap)
D) 3 min max cal bike
(floater station: 5 minutes in a plank. If you finish a station early hold a plank with remaining time. Accumulate 5 min of planking over the class. If you do not have extra time at the stations, simply accumulate 5 minutes of planking afterwards.)
*times may be modified by Coach depending on class size and skill
Accessory: Use any remaining time to work on a WEAKNESS!

Tuesday 5/23/17

Strength: OH Squat 1RM + Front Squat 1RM

5@50%, 3@65%, 2@75%, 1@85%, 1@90%, 1 @95%, Test OH Squat – Establish new 1RM in 3 attempts, then move on to Front Squat 1RM beginning at or near last successful lift for OH squat.
WOD: 7 min AMRAP
7 HPC (75/55)
7 Push Press
7 Close Grip OH squats
7 Lunges / side
7 HSPU
*7 burpee penalty if bar is not set down under control

Accessory: T-spine rotation

 

 

Monday 5/22/17

Endurance:

800m run TEST

rest 4 min

800m run + 30 sec chin up grip flexed arm hang

WOD: For Time, 20 min cap
10, 8, 6, 4, 2

Power Clean (135/95)

Burpee over bar
Bar MU

Accessory: Bent over posterior fly 3 x 8