Thursday 1/18/18

Strength: SL DL 5 rep technical max
Warm up sets: 5, 4, 3, 1st 5RM attempt
WOD: For Time, 10 min cap
12, 9, 6
DL (Rx + 275/195 ; Rx 225/155 Scaled 185/130 )
Box Jumps (Rx+ 30/24; Rx 24/20; Scaled – Step ups)
Strict HSPU (Rx+ deficit, Rx strict, Scaled Strict DB or KB press)
Accessory: 3 x 30 sec
Hamstring Stretch
Choose your own adventure stretch (pick a stretch you need to work on)

Wednesday 1/17/18

Strength / Skill: Legless rope climbs

5 x 1 – from seated position if possible
Scaled: 6 x 3 rope pull ups (alternate top hand each set)
Alternate scale: 12 x 1 eccentric rope pull up (alternate top hand each  set)
WOD: Tabata; 8 x 20 sec work, 10 sec rest; 1 min rest between stations
Bike (calories)
Ring Rows
DU’s
Hollow Body Hold
Accessory: 3 x 30 sec ea
Wrist Extension stretch
Cobra stretch

Tuesday 1/16/18

Strength: Back Squat 1 Rep Max
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, (1RM in three attempts)
WOD: 2 Rounds for time, 12 min cap
10 Double DB Power Cleans (50/35)
10 Double DB Front Squats
10 Double Dumbbell Lunges
Run 800m
Accessory: 2 min ea side
Hip 90/90 position

Monday 1/15/18

Strength: Bench Press 1 Rep Max

5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, (1RM in three attempts)
WOD: For time, 9 min cap
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Press (95/65)
TTB
Accessory: Super set
3 x 10-15 reps bilateral band external rotation
3 x 30 sec / side – Sleeper stretch (shoulder internal rotation)

January Member of the Month: Donovan Parisi

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

Donovan Parisi

Hometown: Jacksonville, FL

Age: 27

Hobbies or Interest outside of CrossFit:  Kayaking, fishing, guitar/piano. I tend to jump around from hobbies as I find things that interest me. I am also a voracious reader and always have a good book recommendation for those that are in need.

How long have you been at CFTB: 6 months I believe.

Favorite WOD or movements: Pull Ups, Bench Press, rowing.

Tell us about your fitness journey: I came into CrossFit thinking I had a relatively good foundation to build upon and that I had many opportunities ahead to grow and learn more about the fundamentals of fitness. What I found was that CrossFit is not something that can be prepared for any way other than doing CrossFit, and since then I have felt stronger, healthier, and more fit in many aspects of daily life beyond simply the gym.

How has your fitness journey changed since joining CFTB? My conditioning and form have made tremendous bounds which improves my ability to perform the WODS and make improvements on my strength for core lifts.

Favorite memory at CFTB: Definitely getting the opportunity to participate in the Open workouts. The group atmosphere of pushing each other to try our best is what keeps me coming back.

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

Don’t ever wait to join because you think you’re not fit enough or strong enough because there is always a scaled version to try and every workout will challenge you to push yourself and provide a sense of gratification with each and every new goal achieved.

Friday 1/12/18

Strength: Farmers Carry 100ft
3 attempts – score is max weight completed
WOD: 4 Rounds, NFT
100ft sled push – Moderate to heavy weight, as fast as possible
5 half TGU’s / side – AHAP
5 cone suicide – lateral movement only
Flexed arm hang, chin up grip, hold at 90 if able (30s Rx+ / 20s Rx/ 10s scaled)
Accessory: If you have any remaining time, work on a weakness

Thursday 1/11/18

Strength: Goblet Squat 10RM
WOD: 3 Rounds for time, 18 min cap
1 Bear Complex @55% of last weeks heaviest round
(1 Complex = 7 x 1PC + 1FS + 1PP + 1 BS + 1 PP)
12 Burpees over bar
Accessory: 3 x 30 sec ea
Couch Stretch
Downward dog calf stretch (come out of position between each stretch)

Wednesday 1/10/18

Strength: Weighted Pull Up 1RM
WOD: 21 min alternating EMOM
A) Hollow Rock (12 / 8/ 6)
B) Wall Walks (2 / 1 / 2 Inchworms)
C) Cal Bike / Row (12/ 10/ 8)
Accessory: 3 Rounds
band pull aparts x 12
prone Y’s x 10

Tuesday 1/9/18

Strength: Clean & Press 1RM
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, (1RM in three attempts)
WOD: For time: 50, 40, 30, 20, 10 (20 min time cap)
Wall Balls
Run 200 m after each round
Accessory: 3 Rounds
shoulder mobility reach – 3 / side
squat stretch with OH reach – 3 / side

Monday 1/8/18

Strength: Deadlift 1RM

5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, (1RM in three attempts)
WOD: 10 min AMRAP
20 DU’s
20 Russian Swings (70/53)
20 Sit ups
Accessory:3 Rounds
Hip Bridges x 10-20 reps depending on ability
Hip Flexor Stretch 30 sec / side ea round