Thursday 9/20/18

Strength: Halting DL with 2 sec pause
4 x 4, adjust weight by feel, but do NOT sacrifice position
Minimum of 3 warm up sets, starting at 40%
WOD: NFT, 4 Rounds max
Heavy sled push 100ft
Band resisted lateral shuffle 100ft
GHD or weighted sit up x 15-25 (scale reps if newer)
Accessory:
Hip Thrust
3 x 12 with 10 sec pause at top of last rep
Jayson Carmer | Member of the Month | CrossFit Thoroughbreds Fort Myers

September Member of the Month: Jayson Carmer

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

 Jay Carmer

Hometown:  Fenton, Michigan

Age: 39

Hobbies or Interest outside of CrossFit: I like to play golf as much as possible in my spare time. 

How long have you been at CFTB: I’ve been at CFTB for about 16 months.

Favorite WOD or movements: I like Thrusters because I feel like I get a full body workout. I like it when we do Thrusters mixed with cardio, EMOM for a WOD.

How has your fitness journey changed since joining CFTB? My fitness has changed a lot, I have learned how to do several new weight lifting movements correctly. Also, a lot of the stretching and accessory work after the workouts is good. It is something I never did before coming into CFTB.

Favorite memory at CFTB: Finally learning how to do a clean correctly. And Sue’s face when I did!!

Any advice for new members or people thinking about trying CrossFit: Give it a shot!

Wednesday 9/19/20

Strength:
(See accessory)
WOD: 10 Rounds, 35 min cap
Run 400m
1 Rope climb
Bear Crawl 50ft
Accessory:
Prone Row
6 x 2 with 3 sec pause
Warm up sets: 5, 4, 3 with 2 sec pause on last 2 reps
After working sets 1-3 perform 30 sec calf stretch / side
After working sets 4-6 perform 30 sec hip flexor stretch / side

Tuesday 9/18/18

Strength:
A) 20 min to establish build to a heavy complex of
1 Clean + 1 Pause Front Squat (3 sec)
B) 2 additional sets @ 90% of A

WOD: 6 min ladder
2, 4, 6, 8, 10, 12…
HPC (95/65)
Thruster (95/65)
Burpee over bar

Accessory: 3 x 30 sec ea
Couch stretch
Quadruped adductor stretch

 

 

Monday 9/17/18

Strength: Competition Bench Press

5@50%, 5@65%, 3@75%, 1@85%, 4×2@95%*
*Note: All percentages are based off 1RM pause bench, if using 1RM without a pause, % will need to be reduced.
WOD: 15 min cap
“Annie” get your guns
50, 40, 30, 20, 10
Double unders
5 strict chin ups after ea round
Accessory:
Pause push ups – 3 sets, pause 1 inch off floor, go until technical breakdown, if over 10 reps consider adding weight
x15-20 band pull apart after ea set

Friday September 14, 2018

Strength: OH Squat
Warm up: 5 @ 50%, 4 @ 60%, 3 @ 70%
Working sets: 6 @ 75%, 5 @ 80%, 4 @ 85%, AMRAP @60%
WOD: NFT, 5 Rounds max
A) ME freestanding HS hold (scale to wall, pike, or plank)
B) Double KB carry to end of fence and back – one suitcase style, one in front rack, switch for  return
C) 25-50 / side single foot jump rope (singles)
D) 12 Pistols (6/side, progress depth or scaling option from last week if able)
Accessory: See coach for individualized mobility if time allows

Thursday 9/13/18

Strength: Superset Tempo RDL / Eccentric Chin up (30 min cap to allow time for WOD)
Warm up sets: 5, 4, 3, 2, 2 (increase load ea set)
Working sets 8-10 x 1 AHAP with > 5 sec lower
WOD: For time, 20 min cap
10, 20, 30, 40, 50
Russian Swings (70/53)
Push Ups
Accessory:
Tempo SA ring row, ME @ (3:0:3:0)
3 x 30 sec
Wrist extension stretch
Hamstring stretch

Wednesday 9/12/18

Strength: None
WOD: For time, 45 min cap
3 mile bike
2 mile row (3,200m)
1 mile run
*stagger stations as instructed by coach
Accessory:
L-sit test: For max time (45 sec goal if Rx on all prior weeks, otherwise goal is to beat longest set from last week)
4 Rounds – Work HARD!
-Side plank hip abduction (max quality reps, goal is >10)
-McGill Curl ups (>10 reps)
-Bird Dogs (10 reps, focus on quality)

Tuesday 9/11/18

Strength:Eccentric Accentuated Back Squat (performed with safety pins)
Warm up sets 5 @ 50%, 4 @ 65%, 3 @ 75%
Set 1 –  5 total reps. 1st rep eccentric is performed at approximately 85%. Spotters will reduce load to 75% or less for concentric portion and remaining 4 reps.
Set 2 – 4 total reps. 1st rep eccentric is performed at approximately 90%. Spotters will reduce load to 80% or less for concentric portion and remaining 2 reps.
Set 3 – 3 total reps. 1st rep eccentric is performed at approximately 95%. Spotters will reduce load to 85% or less for concentric portion and remaining 2 reps.
Set 4 – 2 total reps. 1st rep eccentric is performed at approximately 1RM load. Spotters will reduce load to 90% or less for concentric portion and remaining 1 reps.
Set 5 – 1 total rep. Load is greater than 1RM is successful on previous lifts. Spotters will reduce load to 95% or less for concentric
WOD: CrossFit Open WOD 14.1
10 min AMRAP
30 DU’s (Scaled 60 SU)
15 Power Snatches (75/55)
Accessory: 3 x 30 sec
Couch stretch
Calf stretch

Monday 9/10/18

Strength:Eccentric Accentuated Strict Press
Warm up sets 5 @ 50%, 4 @ 65%, 3 @ 75%
Set 1 –  5 total reps. For first rep athlete will push press or jerk weight into position and then perform slow lower with approximately 85%. Spotters will reduce load to 75% or less for concentric portion and remaining 4 reps.
Set 2 – 4 total reps. For first rep athlete will push press or jerk weight into position and then perform slow lower with  approximately 90%. Spotters will reduce load to 80% or less for concentric portion and remaining 2 reps.
Set 3 – 3 total reps. For first rep athlete will push press or jerk weight into position and then perform slow lower with  85% or less for concentric portion and remaining 2 reps.
Set 4 – 2 total reps. 1For first rep athlete will push press or jerk weight into position and then perform slow lower with  90% or less for concentric portion and remaining 1 reps.
Set 5 – 1 total rep. Load is greater than 1RM is successful on previous lifts. Spotters will reduce load to 95% or less for concentric
WOD: Death by burpee pull up
(scale = burpee jumping pull  up)
start with 1 rep on first minute, add one rep every minute until unable to complete within 60 sec interval
Accessory:
4 min bike for max calories (compare to tabata on 9/4/18)
3 x ME ring dip (only for athletes accustomed to high volume)
3 x 30sec + 10 sec isometric shoulder extension stretch