Friday 6/1/18

Strength: Deadlift
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)
WOD: Partner WOD, 3 rounds for max reps (18 min)
One partner works at a time, switch as needed, no rest between rounds
3 min max cal bike or row
2 min max TTB
1 min max burpee to target
Accessory: 3 x 30 sec ea
Quadruped adductor stretch

Thursday 5/31/18

Strength: Jerk
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)
WOD: For time, 10 min cap
6, 5, 4, 3, 2, 1
C&J (135/95)
Bar MU
Chest to ring holds (feet on ground as needed) – 6 x 10 sec
SA hangs – 6 x 10 / side
SA Row – 5, 4, 3, 3, 3, 3 AHAP
Georgia Davros | Member of the Month | CrossFit Thoroughbreds

May Member of the Month: Georgia Davros

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 Georgia Davros

Hometown:  Broward County, Florida

Age: 32

Hobbies or Interest outside of CrossFit: Fishing, Eating, Cooking, anything beach related

How long have you been at CFTB: Almost 2 years

Favorite WOD or movements: Rope climbs, back squats, and the cardio based WODs. I actually like snatches too, they’re fun to perform

Tell us about your fitness journey: My friend (shout out to Sindy Delva 😊) invited me to thoroughbreds for a while before I decided to join. I didn’t exercise for years prior to joining and that’s why I was hesitant to go right into crossfit. I had this preconceived notion of what it was and thought I could never do it, but I fell in love from day one. It’s challenging in a satisfying way and I feel healthier now in my 30s than I ever felt. I still have a lot of work to do on my form for most of the movements but I feel more comfortable with them each time. Put it like this, I have never regretted going to class but I regret every time I don’t go! I’m hooked!

How has your fitness journey changed since joining CFTB? Simply stated, I’m more motivated to stay fit. My friends and coaches help motivate me to come consistently and stay on the right path with my fitness goals.

Favorite memory at CFTB: So many good memories in the 7:15 class 😉. Two things I remember doing for the first time that took me some guts to work up to and that’s when I completed a rope climb and my first box jump. It was a great feeling. I still get excited when I see them on the weekly board.

Any advice for new members or people thinking about trying CrossFit: Just do it! Don’t let your preconceived ideas of what crossfit is stop you from trying it. It’s okay if you can’t do the prescribed workout, I’ve been here for almost 2 years and I still typically don’t. Our coaches are incredible and they will help you achieve your goals at your level. Don’t let intimidation stop you from achieving great feats in your fitness.

Wednesday 5/30/18

Strength: Front Squat
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)
WOD: 15 min alternating EMOM
A) 10 box step ups (heavy but with focus on technique)
B) 100 ft KB rack carry
C) Run to end of fence and back
*No Rx weight, however recommended for Rx athletes is 50+/30+ for step ups and 70/53 for rack carry
Flag side plank – 3 x 30-90 sec, add leg raise (top leg) or increase time from last week
2-position ankle dorsiflexion stretch, 3 x 30 sec / side

Tuesday 5/29/18

Strength: Hang Snatch Pulls
5 x 3 AHAP
WOD: Chipper, 15 min cap
400m row
200 DU’s (x 2 singles)
100 KB snatches (Rx+ 53/35, Rx 44/26, scaled 35/18)
50 Burpee Box Jumps
 Tempo Good Mornings
4 x 6 @ (3:1:X:1)
Box Pigeon stretch 3 x 30 sec / side

Monday 5/28/18

Strength: None
WOD: “Murph”
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
*Rx is with 20b weight vest
Accessory: None
Notes: Happy Memorial Day! Primary scaling options include 1/2 and 1/4 Murph. Preferred pull up scale is ring row. Preferred push up scale is hands elevated. Scale volume before version and avoid progressive scaling (hitting the limit with one exercise variation and then scaling in order keep going). This increases the risk of overuse injuries and Rhabdo.

Friday 5/25/18

Pause Snatch (3 sec pause in hole), reps are NOT touch and go
5 @ 50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 75-85%)
Skill: Test max DU’s (3 attempts)
WOD: Tabata (20 sec work, 10 sec rest, 8 rounds ea, 1 min between stations)
A) Bike
B) SDLHP (75/55)
B) Mountain Climbers
C) Row
Heavy suitcase hold 4 x 30 sec / side
Half kneeling ankle dorsiflexion -accumulate 2 minutes, minimum 30 sec holds
If time remaining work choose a skill or mobility drill based on individual needs

Thursday 5/24/18

Strength: Strict Press
5 @ 50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 85%)
WOD: 4 Rounds for time, 30 min cap
30 Thrusters (45/35)
Run 400m
Row 500m
Hollow Body Hold
(Rx+ accumulate 3 min (goal >30 sec / set), Rx accumulate 2 min (goal > 20 sec / set) Scaled accumulate 90 sec (goal > 10sec / set))
Couch stretch – Accumulate 2 min / side, min 30 sec / hold

Wednesday 5/23/18

Strength: Power Clean
5 @ 50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 85%)
WOD: 4 Rounds, NFT
A) 4 DL @ 85% of 1RM
B) Sled Push 100ft (heavy and slow, continuous grind)
C) Handstand hold – accumulate 30 sec
A) Single Arm Hang 5 x 10 sec/ side (Rx+ SA L-sit hang; Rx Hollow Body SA hang; Scaled: hang band from bar, hold band in opposite hand and aim for 70/30 split with most of the weight through the side holding the bar)
B) Hamstring stretch – 3 x 30 sec stretch + 10 sec lift off
C) 3 x 30-90 sec / side sec flag side plank

Tuesday 5/22/18

Strength: Strict Chest to Ring Pull ups
5 x 3, pulling as low as possible
*Rest approx. 2 min between sets
WOD: 24 min alternating EMOM
Min 0-11
A) 5-10 C2B pull ups (+ 1 rep from last week or add weight vest)
B) 30 sec max cal bike (aim for higher total than last week)
Min 12-23
A) 1 Rope climb (x2 pull to stand)
B) Jog to end of fence and back
*Note: If training for Rx murph this entire EMOM may be performed with 20b vest
Accessory: Accumulate 2 min ea side; minimum 30 sec holds
Child’s pose lat stretch
Wrist extension stretch (perform bilaterally)