Tuesday 5/1/18

Strength: Back Squat 21’s
2 sets, 1st set at approx 55%, add weight for 2nd set if able
WOD: 15 min
100 push ups, then
Run 400m
100ft OH lunges
Alternating KB strict press
4 x 12 AHAP (6 reps / side)

Monday 4/30/18

Strength: Pull ups 21’s
2 sets, add weight if able to perform unbroken
WOD: 6 rounds for time, 15 min cap
5 power cleans (Rx – 135/95 ; Scaled 95/65)
5 burpee pull ups (scale = 5 burpees + 5 jumping pull ups)
Accessory: Superset, 4 x 6 ea, aim to increase weight from last week
A) Lat pull over
B) Spider Curls
Mobility: Triceps stretch in child’s pose
3 x 30 sec ea side

Friday 4/27/18

Strength: Box Step ups
4 x 12 AHAP
WOD: 30, 20, 10 (12 min cap)
DB snatches (50/35)
Box Jumps (24/20)
A) Bike Tabata (use timer on bike)
B) 2-position ankle dorsiflexion stretch
C) half kneeling hip flexor stretch
D) if time pick one additional mobility piece that you struggle with.

Thursday 4/26/18

Strength: Bench Press 21’s
2 sets – perform first set at approx. 55% of max and then adjust weight as needed for second set
WOD: 1/2 Murph (flexible 30 min cap)
Run 800m
50 Pull ups
100 Push ups
150 BW squats
Run 800m
*try to beat time from 3/29/18, reps may be divided as needed, perform with weight vest if able
Accessory: 3 x 30 sec ea
Shoulder bridge (or shoulder extension stretch)
90/90 pec stretch
Lars Hackl | Member of the Month | CrossFit Thoroughbreds in Fort Myers FL

April Member of the Month: Lars Hackl

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 Lars Hackl

Hometown:  Cologne in Germany

Age: 45

Hobbies or Interest outside of CrossFit: Mountain Biking, Boating, travelling

How long have you been at CFTB: Since October 2016

Favorite WOD or movements: Split Jerk, Push Jerk and Rope Climbing

Tell us about your fitness journey:  I was always into fitness and I went to regular gyms to stay fit but I never liked it that much. My Business partner told me about CF and I went with him to a local CrossFit gym. I liked it right away and then chose CrossFit Thoroughbreds as my home gym because they paid so much attention to my form. I am going back to Germany every summer for about 3 months and I’m joining a CF over there as well.

and I’m joining a CF over there as well.

How has your fitness journey changed since joining CFTB? My overall fitness became much better and I was able to build up my strength. I became a much better Mountain biker as well.

Favorite memory at CFTB: No specific memory, I like my people from the 8am class and we are having a lot of fun every day.

Any advice for new members or people thinking about trying CrossFit: Just try it, I think everyone can do it, doesn’t matter what your fitness level is. It’s not only a sport it’s a great community.

Wednesday 4/25/18

Skill: Hang Power Snatch Barbell Cycling
3 x 8-10 – choose a weight light enough to complete >10 reps UB, rest 90 sec between rounds
WOD:  4 Rounds NFT – each station scored individually
A) 500m row (record all scores, but SLOWEST time will count as score!)
B) 2 Heavy TGU’s / side
C) DU’s (Rx+ 100UB; Rx 50 UB; Scaled Practice or 150 SU UB)
D) 30 sec L-sit (accumulate as needed)
Accessory: Tempo Curl up
2 ME sets (set ends when you loose tempo – goal > 75

Tuesday 4/24/18

Strength: Chin up 21’s
2 sets
Warm up for WOD: DL (will vary based on relative weight)
5 @ 50%, 5 @ 65%, 4 @ 70-75%, 3 @ heaviest WOD weight
WOD: For time, 15 min cap
*3 Rounds*
5 DL (Rx+ 315 / 220; Rx 245 /185; Scaled 205 / 155)
5 Burpee over bar
1 min rest
*2 Rounds*
10 DL (Rx+ 225 / 155; Rx 185 / 135; Scaled 155 / 105)
10 Burpee over bar
1 min rest
*1 Round*
15 DL (Rx+ 135/85; Rx 135 / 85; Scaled 95 / 65)
15 Burpee over bar
Superset 3 x 8 ea
A) Lat pull overs
B) Spider curls
Band assisted eccentric hamstring stretch

Monday 4/22/18

Strength: Front Squat 21’s

2 sets – perform first set at approx. 55% of max and then adjust weight as needed for second set
WOD: 12 min AMRAP
7  WBS (20/14)
7 HSPU (Rx+ with 45b plate deficit)
400m run with med ball (20/14)
*add one rep to WBS and HSPU ea round
Tempo push ups – 3 max effort sets @ (3:1:3:1)
Couch stretch 3 x 30 sec

Friday 4/20/18

Strength: Superset, 4 rounds
A) Pendlay Row x 4 AHAP
B) GHD hip ext with knee flexion 8-12 reps, add weight if > 12
WOD: 21, 15, 9
Pull ups

A) Tempo Single leg DL

4 x 3 @ (5:1:X:1)

B) Pick a mobility piece you need to work on and get to it!

Thursday 4/19/18

Strength: 12 min EMOM – 1 inch clean
1 Rep every minute on the minute, starting with a 3 sec pause 1 inch off the floor

WOD: 4 Rounds, 30 min cap

8 HPC (Rx – 115/80, Scaled 95/65)
Run 800m
8 Thrusters (Rx – 115/80, Scaled 95/65)
Rest 2 min (mandatory!)

Accessory: Shrimp squat holds

3 – 6 x / leg (6 if under 10 sec holds)