Monday 12/17/18

Strength: Superset – 3 sets eaA1) 8 Front Squats + 8 Back SquatsStart at 65% of Front squat 1RM and add if able*suggested warm ups 6FS+6BS @50% of FS, 3FS+3BS @ 60-65%A2) DB Row8 Reps / side
WOD: For Time, 10 min cap30, 20, 10 WBS (20/14)Jumping Pull ups
Accessory:A1) 3 x ME active shoulder L-sit hang (record times)A2) 3 x 12 Band external rotationA3) Couch stretch 3 x 30 sec / sideC) 4 min max cal bike (compare to previous Tabata)

Friday 12/14/18


Strength: Pendlay Row
5, 4, 6 x 3 AHAP

WOD: 12 min AMRAP
First: 21, 15, 9
Deadlift (225/155)
Ring Dip
Then AMRAP
Cal Row or Bike
*Score is total calories

Accessory: Superset – 3 Rounds ea
A1) Ring support – increase 5-10% from last week or add ER
A2) 30 sec straddle sit
B1) Chin up hold – ME at sticking point
B2) Banded hip thrusts x30+, add weight if able

Thursday 12/13/18

Strength: OH Lunge Complex – 4 sets
2 hang snatches + 4 OH lunges + 2 OH squats + 2 hang snatches + 4 OH lunges + 2 OH squats
*Increase weight as able

WOD: Tabata – 8 rounds, 20 sec work, 10 sec rest, 1 min between stations
A) Bike (Calories)
B) Hollow Rock
C) DU’s – option of 4 min ME
D) Bird Dog hold

Accessory: Skill work – if time remains choose at least one
A) DU practice
B) Pistol Practice
C) Rope climb wrapping technique

Wednesday 12/12/18

Strength: Tempo Romanian Deadlift
5, 4, 5 x 3 @ (5:1:X:1)

WOD: 2 Rounds, 25 min soft cap
Rack Carry 200m (53/35)
Run 600m
Farmers Carry 200m (53/35)
Run 600m

Accessory: Superset
A1) Rower bridge to HS curl
A2) Hip CARs – 3 x / side
A3) Quadraped adductor stretch 3 x 30 sec / side

Tuesday 12/11/18


Strength: Tempo Front Squat
4 x 3 @ (3:3:X:1)
*suggested warm up: 5 @ 50%, 4 @ 65%, Test singles with tempo to determine starting weight

WOD: 16 min atlernating EMOM
A) AMRAP Goblet squats (Rx 53/35)
B) Rest
C) AMRAP Pull ups
D) Rest
*Score is total reps for all movements

Accessory: Superset – 3 Rounds ea
A1) Freestanding handstand or headstand or crow pose (no wall today) – 30 sec
A2) ME straight bar curl (add at least 5lb or 2 reps to last week’s numbers
B1) Bretzel – 30 sec / side
B2) Sidelying DB external rotation x 12

Kristina Kell

November Member of the Month: Kristina Kell

Member of the Month Badge | CrossFit Thoroughbreds | Fort Myers

Kristina Kell

Hometown:  New Port Richey, Florida

Age: 31

Hobbies or Interest outside of CrossFit: Being the Mermaid Queen of Matlacha 2016. Outside of mermaid life, kayaking/boating, mini staycations, and watching my Gators beat the Seminoles in college football.

How long have you been at CFTB:  Too long to count! At least 6-7 years.

Favorite WOD or movements: Wall ball squats and Tabata WODs!

Tell us about your fitness journey: I grew up playing a lot of competitive sports: soccer, volleyball, track. After college, I’d do a lot of gym workouts and some group fitness classes like cycle. While they were sufficient to maintain a certain level of fitness, I started becoming bored doing the same routine and felt I wasn’t truly getting any stronger. I joined Crossfit shortly after starting my new job at Chico’s FAS (right down the street from each other – score!) and quickly became hooked on the attention to mobility practices, and both mentally and physically challenging workouts that finally made me feel like I was gaining strength, mobility and leanness.

How has your fitness journey changed since joining CFTB? I can’t walk into a gym the same. ever. again.

Favorite memory at CFTB: Finally being able to join the CFTB Jeep club when I drove up in my new Jeep 😉.  WOD-wise, finally being able to do rope climbs and toes to bar. It took me forever to get these, so I scaled for quite some time when one day, I thought randomly that I’d just go ahead and try again – magically, they just happened!

Any advice for new members or people thinking about trying CrossFit: Listen to your body and be patient with your progress. Also, start tracking your times and WOD results from the beginning – it’s super helpful to look back and see what awesome progress you made.

Monday 11/10/18

Strength: 3-Position Bench Press – 30 min time block for
A) 3RM Close Grip Bench Press
B) 3RM Standard Grip Bench Press
C) 3RM Wide Grip Bench Press

WOD: “Grace” 9 min cap

30 C&J for time (135/95)
*Power clean and any style jerk allowed

Accessory: Superset – 3 Rounds ea

A1) 2-position dip hold – pause at mid position & bottom position
A2) Shoulder mobility reach – 30 sec / side
B1) ME Hollow body hold (count first round as a TEST – don’t hold back!)
B2) Hip 90/90 position 30 sec / side

Friday 12/7/18

Strength: “Lynne”
5 rounds for max reps of:
Body Weight Bench Press
Pull ups
WOD: Partner 5K row for time (scale = 3K row)
Split any way you like
Accessory: Superset, 3 Rounds ea
A1) 3 Position chin  up hold – divide last week’s time by 3 and add 10%, increase time on sets 2 and 3 if able
A2) Shoulder mobility reach x 3 / side, progress to sitting crosslegged if able
B1) Single arm lifts in birddog position x 10 / side – add light weight (probably 2.5lb) if able
B2) Quadraped adductor stretch + wrist flexor stretch, 30 sec

Thursday 12/6/18

Strength: Bar Complex – 4 Rounds
1 Clean (any style) + 6 lunges + 3 Thrusters + 6 Lunges + 3 Thrusters
*AMRAP  Thruster on end of last set only
WOD: Tabata
A) Bike – attempt to increase calories from last week
B) Suitcase hold – alternate sides
C) Hollow Rock
D) Suitcase hold – alternate sides
Accessory: Superset, 3 Rounds ea
A1) Spanish Squats x 10 with 2 sec pause OR add 2 reps to last weeks number
A2) Couch stretch 30 sec / side
B1) Banded Hip Thrust x 30 (add weight as needed)
B2) Standing Figure 4 stretch 30 sec / side, focus on balance

Wednesday 12/5/18 Warm up: To be written by Darbie WOD: 30 min AMRAP Run 400m 5 burpees 1 Legless rope climb Rest 1 min Strength: Performed after WOD Tempo Inverted Row 5 sets, ME @ (3:0:3:0) Accessory: Superset – 3 Rounds ea A1) Dumbbell bent over reverse fly A2) Half kneeling KB windmill 10 slow breaths B1) Support postion on Rings – increase by 5 sec or 5-10% from last week OR add external rotation B2) Partner assisted T-spine extension in hang (active shoulders)

WOD: 30 min AMRAP
Run 400m
5 burpees
1 Legless rope climb
Rest 1 min
Strength: Performed after WOD Tempo Inverted Row
5 sets, ME @ (3:0:3:0)
Accessory: Superset – 3 Rounds ea
A1) Dumbbell bent over reverse fly
A2) Half kneeling KB windmill 10 slow breaths
B1) Support postion on Rings – increase by 5 sec or 5-10% from last week OR add external rotation
B2) Partner assisted T-spine extension in hang (active shoulders)