Monday 10/1/2018

Strength: Bench Press + Clapping Push up
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 95%)
3 clapping OR explosive push ups immediately after ea working set
WOD: 5 RFT, 15 min soft cap
9 Thrusters (95/65)
90 DU’s
9 cal bike / row
Accessory: Supersets
A1) Chest fly 3 x 12
A2) Partner assisted pec stretch 3 x 30 sec
B1) Deficit calf raise 3 x 15-30
B2) Calf stretch 3 x 30 sec (hold bottom of deficit and add slightly forward lean from ankle if able)

Friday 9/28/18

Strength: 15 min to establish 1RM for weighted pull up with 3 sec chin over bar hold
Warm up sets: 5, 4, 3, 2, 1 (submax)
WOD: 25 min AMRAP
2 Rounds “Mary”
500m row
*Mary = 5 HSPU, 10 Pistols, 15 Pull ups.
Accessory: 3 x 30 sec ea
Wrist flexor stretch
Shoulder extension & internal rotation

Thursday 9/27/18

Strength: Rack Pulls
6 x 2 from just below knee with 3 sec pause at top.
(Should be near or above max DL, Warm ups starting at 50% of DL with initial increase of 15% and additional increases of no more than 10%)
WOD: Tabata, 20 sec work, 10 sec rest, 8 x / station
A) Bike (cal)
B) SA KB Swing (change sides ea set)
C) DU’s
D) Row (cal)
Accessory: Superset 3-4 rounds
Hollow Body Hold (goal = 30 sec)
Side plank leg raises (goal = 15 or +2 from last week)
Quadruped fire hydrants (goal = 10-15)
Side plank leg raises, other side (goal = 15 or +2 from last week)

Wednesday 9/26/18

Strength: Performed AFTER WOD
Meadows Row 4 x 6 AHAP
Minimum of 3 warm up sets
WOD: Each for separate times
Min 0-10: 2 Rounds slightly heavy “Nancy” (Rx+ 105/75, Rx 95/65, Scaled 45/35)
Min 10-20: 2 Rounds slightly heavy “Nancy”
Min 20-30: 2 Rounds slightly heavy “Nancy”
Note: If unable to finish first round of “Nancy” in 5 min, drop to 1 round ea set. Increased weight is intended for those who are already able to perform “Nancy” unbroken.
Accessory:
Mobility: Quadraped T-spine rotation
Skill: Practice HS holds

Tuesday 9/25/18

Strength: 20 min EOMOM
1 Power Clean + 2 Jerks
Start at 60% and build SLOWLY. Goal is no missed reps.
WOD: 5 Rounds for time, 12 min cap
9 Ring Dips
18 Alternating DB Snatches (50/35, total reps)
Accessory:
HSPU Isometrics OR BB Press isometrics (in safety pins)
Accumulate 60 sec (6 x 10 sec, 10 x 6 sec, e

Monday 9/24/18

Strength: Pause Back Squat

A) 16 min to work up to a heavy single
B) 1 min AMRAP at 65% of A (Rest 3 min after completing A, have partner / spotter keep time)
WOD: Death by TTB
1 rep on minute 1, add one 1rep ea min
Accessory:
3 x 30 sec ea
Couch Stretch
Cobra Stretch
2 min diaphragmatic breathing in supine squat stretch

Friday 9/21/18

Strength: Pull up Isometrics
Every 30 sec (hold for 10 sec, rest for 20 sec) for 6 min
A) Chin over bar hold
B) Arm parallel hold
C) Active shoulders straight elbow hold
*goal is 10 sec, may be increased or decreased based on individual needs, add weight if 15 sec is not a challenge
WOD: Partner WOD, One partner works at a time – must complete round before partner starts. (35 min soft cap – may give as much time as class hour allows).
10 Shoulder to OH (135/95) + 1,000m row
8 Shoulder to OH (135/95) + 800m row
6 Shoulder to OH (135/95) + 600m row
4 Shoulder to OH (135/95) + 400m row
2 Shoulder to OH (135/95) + 200m row
*Rower must be reset on each switch
Accessory:
Quadruped T-spine rotation
5 x 5 breaths
If time remains perform skill practice for one of the following: pistol, DU, MU transition

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