Thursday 2/1/18

Strength: Tempo RDL
5 x 3 AHAP @ (5:1:X:1)
WOD: 18 min alternating EMOM
A) 3 MU / 5 bar MU
B) 3 HSPU (strict or strict deficit if able)
C)12 HEAVY Russian KB swings (double bells if needed)
*See coach for scaling
Accessory: Shoulder mobility reach with diaphragmatic breathing
3 x 30 sec / side

Wednesday 1/31/18

Strength: Front Squat 1RM
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, (1RM in three attempts)
WOD: Partner Chipper, all reps are team total (24 min flexible cap)
50 cal bike
75 slam ball slams
100 cal row
125 sit ups
150 DU’s (x 3 singles)
Accessory: 3 Rounds / side
30 sec lunge iso hold
30 sec couch stretch

Tuesday 1/30/18

Strength: 4 x 6 ea, AHAP
DB row
Weighted Push up
WOD: 6 min AMRAP
8 DB Push Press (50/35)
10 C2B Pull ups
12 Box Jumps (24/20)
Accessory: 3 x 30 sec ea
Hollow body hang
Shoulder Bridge

February Member of the Month: Virginia Guzman

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

Virginia Guzman

Hometown: Puerto Rico

Age:67

Hobbies or Interest outside of CrossFit:  Cross Fit is my hobby, besides that I enjoy spending time with family. I’ve been blessed with 6 kids, 12 grandchildren, and 2 great grandchildren.

How long have you been at CFTB: 2 Years.

Favorite WOD or movements: I haven’t met one I didn’t like.

Tell us about your fitness journey: This is my first gym experience.

How has your fitness journey changed since joining CFTB? Better mobility, balance, and I don’t get fatigued as often.

Favorite memory at CFTB: My favorite memory is how welcomed I felt from day one. Coach Sue took me under her wing and instructed me step by step. Thank you for your patience with me!

Any advice for new members or people thinking about trying CrossFit: Don’t be intimidated take it day by day. You can do this!

Monday 1/29/18

Strength: Snatch 1RM

5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, (1RM in three attempts)
WOD: For time, 14 min cap
30 Power Cleans (Rx 135/95, Scaled 95/65)
Run 1 mile
Accessory: 2 Position Ankle Dorsiflexon
3 x 30 sec ea

Friday 1/26/18

Strength: Good Mornings
3 x 8 AHAP
WOD: Partner WOD, 15 min cap
A) 200m lunge
One partner performs bodyweight lunges, the other must hold a plate overhead (45/25). Partners may switch at any time, but must stay together and the partner with the plate must be holding it overhead in order for the other partner’s lunges to count.
B) 200 Russian KB swings (70/53 total reps), partner in plank
Switch as needed, but partner must be in plank for reps to count
C) 200 DU’s (team total)
Switch as needed
Accessory:
400m recovery jog – run with a partner at conversational pace
3 x 10 GHD or weighted sit ups

Thursday 1/25/18

Strength: 10 min alternating EMOM
A) 3 Bench Presses @ 75-80%
B) 3 Tempo Neutral Grip Ring Pull ups @ (3:1:3:1)
WOD: For time, 12 min cap
500m row
10 HSPU (Rx+ Deficit, Rx any style, Scaled KB or KB press)
400m row
8 HSPU
300m row
6 HSPU
200m row
4 HSPU
100m row
2 HSPU
Accessory:
3 x 10 sideline shoulder external rotation
3 x 30 sec / side pec stretch

Wednesday 1/24/18

Strength: OH Squat 1RM
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, (1RM in three attempts)
WOD: CrossFit Open 18.0, 9 min time cap
21, 15, 9
DB Snatches (50/35)
Burpees over DB
Accessory: 4 x 30 sec
Heavy Goblet Squat Hold

Tuesday 1/23/18

Endurance: 5K run (Scale: 1.5 mile run)
WOD: 3 Rounds (or as time allows), NFT
Partner band resisted lateral shuffle – 50 ft ea direction
30 sec ring L-sit
Accessory: 3 x 30 sec ea
Calf stretch
Half kneeling hip flexor stretch

Monday 1/22/18

Strength: Clean & Jerk 1RM
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, 1 @ 90%, 1 @ 95%, (1RM in three attempts)
WOD: 5 Rounds for time, 10 min cap
10 Thrusters (95/65)
10 Pull ups
Accessory:
Bent over posterior fly 3 x 12
Quadruped T-spine rotation 3 x 3 x 3 breaths