August Member of the Month: Kevin Jensen

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 Kevin Jensen

Hometown:  Topeka, Kansas

Age: 49

Hobbies or Interest outside of CrossFit: Golf and fishing, though I haven’t taken much time for either lately.

How long have you been at CFTB: 18 months

Favorite WOD or movements: I don’t necessarily have any favorites. If I had to point to something, I would say high cardio, endurance type WOD’s that include rounds of running would be my favorite.

Tell us about your fitness journey: My fitness journey is spotty at best. Over the years I would start something, basically get bored and quit. Or I would get frustrated because I really didn’t know what to do on my own. CrossFit makes it easy, show up and do what you are told to do. It works really well for me.

How has your fitness journey changed since joining CFTB? When I began CrossFit I had tendonitis in my elbows. I would wear compression sleeves on my elbows. I also sprained a knee (stupid accident) only a few months after beginning CrossFit which left me with a nasty case of arthritis in my knee as a result. But I continued to train as hard as I could. My tendonitis is absolutely a thing of the past. It had bothered me for at least ten years. As far as the arthritis in my knees is concerned, I have kept training and have become so much stronger and flexible in my lower half that the arthritis is virtually a thing of the past. The only time I am bothered by  is with exceptionally high rep workouts, otherwise no problems. Short answer, my fitness has changed immeasurably.

Favorite memory at CFTB: Running a sub-7 minute mile (6:49 to be exact) in March of this year. It had been nearly 30 years since I could do that

Any advice for new members or people thinking about trying CrossFit: I am a firm believer in Crossfit. I truly believe anyone can do it. Don’t worry about what others around you are doing. There are some incredibly fit young people in here who most of us cannot keep up with. Do what you can do, listen to your own body and mind, show up as often as you can, listen to the coaches(they sincerely care and are very knowledgeable), work hard and you will see results.

Friday 8/31/18

Strength: Deadlift
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @85%, (4 x 4 @ 85%)

WOD: 3 Rounds for time, 9 min cap
21 KB swings (Rx+ 70/53, Rx 53/35, Scaled 35/26)
15 Box jumps (24/20)
9 KTE

Accessory: 3 x 30 sec ea
Hamstring stretch
Wrist extension stretch
If time remains choose a skill or mobility piece that you need to work on

Thursday 8/30/18

Strength: None

WOD: For max rounds (45 min on clock)
10 min of work
Run 1 mile
AMRAP
7 Thrusters (95/65)
7 Pull ups
*Rest 5 min*

10 min of work
Run 1 mile
AMRAP
7 Thrusters (95/65)

7 Pull ups

*Rest 5 min*

10 min of work
Run 1 mile
AMRAP
7 Thrusters (95/65)

7 Pull ups

Accessory: 3 x 30 sec ea
1/2 kneeling hip extension
Calf stretch at rig

Wednesday 8/29/18

Gymnastics Skill / Stamina
50 kipping HSPU for time, 10 min cap
*compare to 50 strict HSPU for time on 8/12/18, scaling options include 25 HSPU for time and 50 push ups for time, try to beat score from 8/12.

Minimum warm up for bench: 10 @ empty bar, 6 @ 50%,  4@ 65%, 2 @ 75%
Partner WOD: For time, 30 min soft cap, one partner works at at time, may switch as desired
10, 8, 6, 4, 2
Bench Press @ 75% (reps per athlete)
Rope Climb (total reps)
Weighted sit ups (45/25, reps per athlete)
Row 250m per athlete after ea round
*Bench press MUST be spotted. The first set will likely be a rep max if completed unbroken.
Accessory:  3 x 30 sec ea
Bretzel
Cobra pose

Tuesday 8/28/18

WOD (performed before strength):

9 x 100m sprints (every 3 min, 30 min cap)

Strength: Snatch High Pull
5, 4, 3, 3, 3, 3, 3
*reps do not have to be touch and go

Accessory (optional):
Superset, 3-4 rounds ea
A1) 4 glute ham raises or 8 GHD hip extensions
A2) 35 sec L-sit

Monday 8/27/18

Strength: Banded Back Squat

5, 4, 3, 3, 3, 3, 3

*continued focus on speed, but heavier than last week’s front squats

WOD: CrossFit Open 15.3 – 14 min AMRAP

7 Ring MU

50 WBS (20/14)

100 DU’s (300 singles*)

*May be scaled to 200 or 100 at coach’s discretion
Accessory:
Upper body power:
A) Banded push ups 3 x 10+ reps, focus on explosive extension
Mobility superset: 3 x 30 sec ea
B1) Box hip flexion
B2) Shoulder mobility reach

Friday 8/24/18

Strength: Bear Complex – 5 Rounds, heaviest load counts as score
1 Round = 7 reps, 1 Rep equals all movements below
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*rest as needed between rounds
WOD: Bike Tabata (use timer on bike, score is total calories)
Accessory:
Bro Sesh – 3 x 8-12 reps ea
Bicep curls
Tricep Kickbacks
Weighted Sit-ups (GHD if able)
Mobility Sesh: 3 x 30 sec ea
Shoulder mobility reach
Hip 90/90 stretch

Thursday 8/23/18

Strength: None
WOD: Modified “Triple 3”, 45 min total cap, 15 min round caps*
3 Rounds
1,000m row
100DU’s (x3 singles)
1mile run
*If round 1 is not complete in under 15 min, goal is 2 rounds. If round 1 takes substantially over 15 min, goal may be 1 or 1.5 rounds.
Accessory (if finished early):
Couch stretch 3 x 30sec / side
Feet elevated ring row OR prone row
5 x 10 or as time allows

Wednesday 8/22/18

Strength: Banded Front Squat
5, 4, 3, 3, 3, 3, 3
*focus on speed
WOD: 30, 20, 10
OH Squat (95/5)
Cal Row
Lunge (bodyweight)
Accessory:
Skill: Pistol Practice
3-5 sets of 3 using appropriately scaled version
Mobility: 3 x 30 sec ea
Half kneeling ankle dorsiflexion with weight
Quadruped T-spine rotataion

Tuesday 8/21/18

Strength: Banded Bench Press
5, 4, 3, 3, 3, 3, 3
*focus on speed
WOD: 30 Burpee Bar Muscle ups for time (Rx)
Scaled version = 10 rounds 3 burpes, 3 pull ups, 3 dips
Accessory:
Skill: Kipping HSPU practice
Mobility: 3 x 30 sec ea
Pec Stretch
OH triceps stretch