Wednesday 8/1/18

Strength: Tempo Push Press
6 x 4 @ 6:1:X:1
*Start at 55% of strict press and increase as able
WOD: 10 Rounds for time, 30 min cap
Row 500m
5 Thrusters (Rx+ 115/85, Rx 95/65, Scaled 75/55)
Accessory: 2 min diaphragmatic breathing

Tuesday 7/31/18

WOD (Performed first): 5 RFT, 30 min cap

Run 400m
10 DL (Rx+275, Rx 225/155, Scaled 185/130)

Rest 1 min

Strength: Staggered stance tempo RDL

6 x 4 @ 6:1:X:1
Superset – 3 Rounds / side
Single leg bridge x 15
Couch stretch 30 sec
Superset – 3 Rounds
ME calf raise
Bilateral calf stretch 30 sec
Notes: Deadlift weight should allow for unbroken sets on early rounds if not all rounds. Athletes should consider scaling if DL weight exceeds 60% of 1RM.

Monday 7/30/18

Strength: Superset

Tempo Front Squat

6 x 4 @ 6:1:X:1
*Start at 55% of FS and increase as able
Tempo Ring Row
6 x 7-11 reps @ 3:0:3:0
*Attempt to add one rep more than last week to each set

WOD: 6 min ladder – 2, 4, 6, 8, 10, 12…

OH Squat (95/65)


Superset – 3 Rounds
15 band face pulls
2-position partner assisted hanging t-spine extension
2 min / side
Offset KB march (1 heavy KB in rack position, stand tall and perform alternating mach keeping trunk as stable as possible)
2 min / side

Notes: OH squat weight should be scaled as needed to allow for >10 reps unbroken

Friday 7/27/18

Tempo DB Row
6 x 4 @ 6:1:X:1
Increase weight as able, sets 4-6 should be TOUGH!
WOD: 12 min cap
Wall Balls: 50, 40, 30, 20, 10
Ring MU: 5, 4, 3, 2, 1
Accessory: 3 min bike at uncomfortable pace
Choose 2 stretches that you need. Make them ACTIVE if possibl
Yvonne Acosta | Member of the Month | CrossFit Thoroughbredsa | Fort Myers

July Member of the Month: Yvonne Acosta

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 Yvonne Acosta

Hometown:  Puerto Rico

Age: 40

Hobbies or Interest outside of CrossFit: Outdoor activities with family and friends, yoga and reading.

How long have you been at CFTB: 9 months

Favorite WOD or movements: Back or Front Squats

Tell us about your fitness journey: When I was at school I used to play soccer and track. After having children I did not have enough time available to play sports, but I always tried to do some kind of physical activity. I was going to a traditional gym classes, but I used to get bored so I wasn’t consistent.

How has your fitness journey changed since joining CFTB? Since I joined CFTB I have increased my strength and confidence. Cross Fit has not only helped me physically but mentally as well. I do not get bored and working on improving movements keeps me motivated.

Favorite memory at CFTB: When I finally achieved  my goal of climbing the rope.

Any advice for new members or people thinking about trying CrossFit: Just try it. Do not be intimidated for how intense it seems. No matter the age, gender or fitness level, there are always modifications for the movements and the coaches will be there to help. Compete with who you were yestarday and not with others members, everyone is different. Look at the WOD before going to class to get familiar with it.

Thursday 7/26/18

Skill: 10-15 min Handstand practice. Work with your coach to develop one of the following:
A) Handstand hold
B) Handstand walk
C) Handstand push up
WOD: 30 min AMRAP, score is number of complete rounds
5 Rounds
Row 500m
HS walk 25ft (scale = 1 wall walk + 5 steps ea direction wall facing HS walk or pike HS walk around box)
1 min rest
If you finish 5 rounds, continue AMRAP with
Run 400m
50 DU (150 singles) rest 1 min
3 sets of max effort bar hangs, record times. If greater than 30 sec, may add light plate squeezed between the thighs to increase core activation.
5 x shoulder mobility reach (no hold) between sets

Wednesday 7/25/18

Strength: Tempo Back Squat
6 x 4 AHAP @ 6:1:X:1
*start at approx 55% and add ea set as able, sets 4-6 should be TOUGH!
WOD: 10 min AMRAP, score is total reps (30 / round)
10 Alternating front rack lunges (Rx 115/80, RX 95/65, Scaled 45/35)
10 burpee over bar
10 pull ups
Barbell shoulder extensions 4 x 6 with 2 sec hold, use training bar or PVC as needed
30 sec bilateral calf stretch between sets
Banded Marching  or KB front rack march – 2 – 4 min

Tuesday 7/24/18

Strength: Tempo bench Press
6 x 4 AHAP @ 6:1:X:1
*start at approx 55% and add ea set as able, sets 4-6 should be TOUGH!
WOD: Chipper, 12 min cap
50 KB snatches (Rx+ 53/35 , Rx 44/26 Scaled 35/15)
40 cal row
30 TTB (Scaled hanging leg raise)
20 HSPU (Rx + strict, Rx any style, Scaled pike push up or strict DB/KB press)
10 Box Jumps (Rx+ 40/30, Rx 30/24, Scaled 24/20 or lower, step up permitted)
Hollow Body Holds
35, 30, 25, 20, 15, 10
Prone Y’s
4 x 10-12

Monday 7/23/18

WOD (performed first):
5 x 400m run
rest 2:00 between rounds
score is time at completion of round 5
Strength: Superset
Tempo RDL (optional deficit)
6 x 4 AHAP @ 6:1:X:1
Tempo Ring Row
6 x 6-10 @ 3:0:3:0
Band pull aparts
Straddle sit leg raise 6 x 10 sec / side

Friday 7/20/18

Speed: 5 cone suicides, 5 rounds, approx 3 min rest
1 – 85% speed
2 – 90-95% speed
3 – full speed
4 – maintain
5 – maintain
WOD: 4 Rounds for time (12 min cap, all outside)
Farmers carry to end of fence + 10 Double KB front squats (Rx 53/35, Scaled 35/26)
Rack carry back + 10 KB DL
Accessory: Choose a weakness to work on!