Tuesday, September 30, 2008

Wed. 10-1-08 W.O>D.:

Wed 10-1-08: (Shoulder Press 10, 8, 6, 4, 2 Heavy)

 

(Complete 2 rounds in 25 min.)

 

50 Push Ups

50 Pull Ups

50 MB Wall Chest Passes

50 KB SDL High Pulls (men 60-70lb., women 30-50lb)

 

9
September
2008

10 Primal Meals in 15 Minutes or Less24

Many people think that cooking healthy meals has to be a difficult and time-consuming task. In fact, nothing could be further from the truth. (And even if it was true, isn’t the extra effort worth it?) Others of you, meanwhile, are new to this whole Primal Lifestyle and are looking forquick and easy recipes to help you adjust to this new, healthier way of life!

We have heeded your call for more recipes in last week’s “Dear Readers: What do You Want?” If you’re game, read on to learn ten Primal – and truly easy – quick meals.

But first a note: The quickest way to speed up the mid-week meal process is to do some work on the back end. It doesn’t have to mean devoting a whole day to cooking the meals for the week, but it does require some degree of planning ahead. For example, if you have all the ingredients on hand, you turn the process of creating a meal into nothing more than compiling a series of ingredients. So what ingredients should you stock?

•    Veggies of any kind (and you’ll save a ton of time—and encourage your family to consume them as snacks—if you pre-wash and slice them!)
•    
Fresh fruit (just give ‘em a good rinse)
•    
Nuts (but not peanuts, since we know they aren’t truly a nut)
•    
Meats and fish (If possible, try to cook more than you need so that you can use leftovers to use in other meals.)
•    
Fats (healthy oils and butter)
•    
Fresh spices (they’re more flavorful than the dried ones taking up space on your lazy Susan!)

And now for the recipes…

Breakfast

Spinach Frittata

frittata

An Italian breakfast dish, we’ll pull out the pasta and replace it with a ton of hearty – and healthy – vegetables that will keep you satiated through lunch! And, to make it more grab-and-go, we’ll be making it in muffin pans!

Ingredients: 
1 brick of chopped frozen spinach, thawed
1 tbsp olive oil
1 medium onion, chopped (or, if you pre-chopped, about 1 cup of onion)
1 large clove garlic, minced (about 1tbsp)
9 large eggs (and you’ll use the yolk too!)
2 tbsp milk
½ cup grated Parmesan cheese (use fresh grated cheese from your deli – it’s more flavorful than the pre-packaged stuff in the pasta aisle. Romano cheese is also good here.)
2 tbsp sun-dried tomatoes, coarsely chopped
Salt and pepper to taste
3 oz goat cheese

Method: 
Preheat oven to 400°F. Drain spinach and set aside. In a mixing bowl, whisk together eggs, milk and parmesan cheese. Once combined, add in sun-dried tomatoes and salt and pepper. In a skillet, sauté onions in olive oil on medium heat (about 2 minutes, or until translucent), add minced garlic and sauté for one more minute. Add spinach. In a pre-greased muffin pan, add spinach mixture to fill cups about one-third to half-way. Pour egg mixture over the top. Sprinkle goat cheese over the top of each “muffin” and put back in the oven for 10 minutes or until muffins appear puffy and golden. Remove from oven and enjoy!

Primal Strawberry Smoothie

Smoothie

Short on time? This one will definitely take you less than 5 minutes to throw together (and it’s easy to drink when you’re on the move!)

Ingredients: 
1 cup frozen strawberries (or blueberries, raspberries)
1 cup milk (don’t worry about going low-fat here – whenever you remove the fat, you up the relative sugar content!)
A couple 20-gram scoops of protein powder (This is 
our favorite;) )

Method: 
Throw in a blender, blend and go!

Quick Cottage Cheese Pancakes

cottage cheese

You’ll fool even the kids with this healthy pancake alternative.

Ingredients: 
1 cup cottage cheese (not low fat!)
2 egg whites
1 egg yolk
1 tbsp soy flour
½ tsp cream of tartar

Method: 
Beat the egg whites until frothy, add the cream of tartar and beat until stiff peaks form. Set aside. In separate bowl, mix egg yolk, cottage cheese and soy flour. Combine the two mixtures and stir until just combined (otherwise you’ll compromise the “pancakes” fluffiness!). Cook as you would a regular pancake, on a skillet at medium heat, flipping when each side becomes lightly browned. They’re tasty with just a little bit of butter and some cinnamon sprinkled on top or with blueberries or strawberries and a little whipped cream. Or if you have a few more minutes on your hands – or want to up to the protein ante – top with a few scrambled eggs.

Lunch

Kitchen Sink Soup

soup

If you make this with leftovers you have on hand, it’s really just a matter of throwing it together, letting it simmer and forgetting about it!

Ingredients: 
The basics:
5 cups stock or broth
1 15 oz can tomatoes, chopped (peeled plum tomatoes and probably easiest)
1 tbsp olive oil
4 cloves of garlic
1 medium onion
1 tbsp sweet paprika
3 tsp turmeric
½ tsp cinnamon
2 bay leaves
Salt and pepper to taste

“Kitchen Sink” items: Feel free to include as many of the following items as you deem fit:

2 stalks celery, chopped
1 medium bell pepper
1-2 cups of chard, spinach or another leafy green vegetable
1 cup of pumpkin
4 cups of meat, chopped into bite-size pieces – leftover turkey, chicken, steak, pork tenderloin or ham works best here

Method: 
In a large soup pot, put oil, onion, and celery (if using). Cook on low heat for 5 minutes to soften. Turn up heat, and add garlic and any other vegetables (except the greens) that you plan to use. Cook for one minute, add spices. Stir and cook about one more minute. Add tomatoes, stock, and meat, if using and allow to simmer 10-15 minutes (we don’t count this as active work since it’s not very hands-on!). Adjust seasonings to taste. This recipe will make about 9 cups of soup, depending on what you add in.

Chicken Club Wrap

lettuce leaf

As good as the sandwich from your favorite diner, with none of the guilt!

Ingredients: 
3 large lettuce leaves
1 cup cooked chicken (leftovers is best here!), chopped into bite-size pieces
½ cup sliced red pepper
1 plum tomato, sliced
½ avocado
1 tbsp mayonnaise
If you have it on hand, feel free to add in some bacon

Method: 
Wash and pat dry the large lettuce leaves. In the center of each leaf, pile all of the ingredients. Top with a dab of mayonnaise, wrap up and enjoy!

Protein Salad Dip

peppers

You’re leftovers have never tasted better when you use them as a dip for your fave chopped veggies.

Ingredients:
2-3 cups cooked chicken or turkey (skin on, coarsely chopped). Or, alternatively, feel free to use a few a few cans of water-packed tuna fish
2 stalks celery, chopped
¼ cup red onion, chopped
2 pickles, chopped

Dressing: 
5 tbsp mayonnaise
2 tsp lemon juice
Salt and pepper to taste

“Dipping Items”
If you can slice it, you can use it. Good examples are peppers, zucchini, celery, cucumber, and apple. Or, alternatively, feel free to make it into a wrap by rolling it up in large lettuce leaves.

Method: 
Combine all salad ingredients in a large bowl. In a separate bowl, combine the items for the dressing. Mix the dressing in with the salad ingredients and add salt and pepper to taste. Should make four servings.

Dinner

Chicken with Goat Cheese and Arugula

chicken and spinach

This recipe comes from Endless Simmer.

Ingredients:
8 chicken breast cutlets (roughly 1 1/2 lbs). Opt for the ones that are cleaned and trimmed and that are already sliced thin.
4 oz arugula (about 1 large bunch), trimmed
3 oz of soft goat cheese broken into small pieces
1 tbsp olive oil
Toothpicks

Method:
Preheat oven to 425°F. Lay cutlets flat, smooth side down. Season with salt and pepper, layer with arugula leaves and place goat cheese in the center. Starting with the narrow end of the cutlet, roll up the chicken tightly and secure with a toothpick. In a large, non-stick skillet, heat oil over medium heat. Cook the chicken, “seam” side down for 1-2 minutes or until golden brown. Turn once and cook for a further 1 to 2 minutes. Transfer skillet to oven and cook 10-12 minutes or until chicken is opaque throughout. While the chicken is cooking, make a quick salad of argula, tomatoes and almonds. Pile on one side of the plate and drizzle with olive oil and balsamic vinegar and season with course ground black pepper. Once chicken is done, remove toothpicks, slice the chicken crosswise and arrange on plate. Serves 4.

Leftovers A la King

chicken ala king

If you’re in the market for some true comfort food – that won’t make you pack on the comfort pounds – this easy leftovers recipe will be just the ticket.

Ingredients: 
2 cups cooked chicken or turkey
¼ cup chopped onion
1 small green pepper, chopped
4 to 6 oz fresh chopped mushrooms
2 tbsp oil or butter
¼ tsp black pepper
2 tbsp cornstarch (yes, it’s a starch, but at only 7 grams per tbsp – and double the thickening power of flour – it’ll work just fine here!)
1 cup milk
½ cup cream
1¼ cups stock or broth
4 oz jar chopped pimentos

Quick Cauliflower “Rice” - 1 large head of cauliflower (how easy is that!)

Method: 
In a large skillet, heat the oil or butter and sauté the onion for 2-3 minutes. Add the green pepper and mushrooms, and cook until softening. Add black pepper and the cornstarch. Cook for 2 minutes. Add liquids, bring to a simmer and cook for 3-4 minutes. Add chicken and turkey, heat through (about 10 minutes). While that’s simmering, in a food processor, chop cauliflower until it is the size of rice. Microwave 4 minutes in a covered dish, but do not add water – the moisture in the cauliflower will allow it to cook. Once finished, position on the center of the plate, then top with the chicken or turkey mixture and enjoy!

Eggplant Pizza

eggplant pizza

It doesn’t get much easier than pizza – and this one is healthy too!

Ingredients: 
1 large sized eggplant
1 cup shredded mozzarella
1 can tomato sauce or store-bought marinara sauce
1 tsp basil
1 tsp oregano

Slice the eggplant lengthwise, making probably 6-8 slices about ½ inch thick. Place on a greased cookie sheet and place under a broiler. Broil until light brown. Remove, flip and cover with tomato sauce, basil, oregano and mozzarella cheese. Place back under the broiler. Feel free to add more toppings here – peppers, onions, pepperoni, diced ham – whatever your favorite pizza is, feel free to add it here! Should serve 3-4 people depending on how big your eggplant is.

Easy Chicken Enchiladas

enchiladas

We say chicken, but steak would be just as good if you have it on hand!

Ingredients: 
2-3 cups of cooked chicken breast, steak or turkey
1 ½ cups cheddar cheese
¼ cup of cream or half & half
1 scallion
3 egg whites

Enchilada Sauce: 
1 8oz can tomato sauce
2 cups water
2 tbsp olive oil
2 tbsp butter
1 tsp cornstarch
½ tsp cumin
½ tsp unsweetened cocoa powder
½ tsp garlic powder
2 tbsp chili powder

First prepare enchilada sauce. In a medium skillet, warm butter and oil. Add all dry ingredients, whisk in two cups of water and tomato sauce. Stir continually until sauce thickens. Adjust spices accordingly and set aside. In a second skillet, heat chicken in a quarter cup of enchilada sauce. Bring to simmer. In a mixing bowl, add eggs and half and half and beat until well blended. Heat up small skillet, spray with non-stick spray and add just enough egg mixture to coat pan. Allow to cook through, about 1-2 minutes. Repeat till all mixture is gone (you should get about 6 crepes). Inside a baking dish, place one of the egg crepes and coat with a small amount of sauce. Add chicken, a small amount of cheese and roll. When all are rolled top with remaining sauce. Sprinkle chopped scallions and cheese on top and bake at 350 for 10-15 min or until cheese melted and bubbly. 

Nick's shinning moment

Nick couldn't let Erika get all the attention and glory. So, for all the ladies out there here's Nick in all his CrossFit Super Hero GLORY. All posts and comments are welcome.

Monday, September 29, 2008

Tues. 9-30-08 W.O.D.:

Tues. 9-30-08: (Complete 3 rounds in 40 min.)

 

1-Lap Around the Bldg.

10-Alt. Arm/Leg Pike Touches (each side)

Row 500 m. Sprint

30 GHD Sit Ups

Bike 1 min. up & 1 min. down

10 Burpees

2 Minute Salad33

Most readers here understand the concepts behind the Primal Blueprint, but some seem to be concerned about the amount of time it must take to prepare PB-style meals every day. Nothing could be further from the truth. My 4-egg breakfast or protein shake take but a few minutes. My evening lamb-chop or grass-fed porterhouse with steamed veggies is complete in under ten minutes. But my fastest meal is also my favorite (and probably healthiest). That, of course, is the “2-minute big-ass salad” I have every day. I’ll show you how easy it is to make in the following video. I’ve also done the fitday.com analysis and it’s pretty impressive: 588 total calories. 37 grams of protein, 40 of fat and only 27 of carbs…and that’s probably my highest carb meal of the day!




2 Minute Salad from Mark Sisson on Vimeo.

Sandra's Comment

Sandra's comment on Erika's photo "Are the "uncontrollable side effects" guaranteed results Jeremy???"

My Response:
Absolutely!! All you have to do is:
1.-Come to CrossFit 4-5 times per week
2.-Give me 100% effort (no slacking or going through the motions)
3.-Follow the Zone Diet completely (not just once in a while)
4.-Stay committed and focused
5.-Make CrossFit and healthy eating your lifestyle 
(not something you do to drop a couple of pounds and go back to your old ways)

It can be done. 
Are you willing, ready and committed to putting in the time and energy to achieve the results you want??
 

Uncontrollable side effects 
from long term CrossFit use below.
If you do not want to get leaner, stronger,
sexier and healthier please 
DO NOT PERFORM CrossFit EXERCISES!!
Erika Kiss, CF Assistant Coach

Monday morning CF Photos

Monday morning CrossFit class pictures.

KB Plank Rows


Weighted Box Step Ups


Hyperextensions


Coaches 325 lb. Deadlift 
(Really need to use more weight)


Uncontrollable side effects 
from long term CrossFit use below.
If you do not want to get leaner, stronger,
sexier and healthier please DO NOT PERFORM
CrossFit EXERCISES!!

Erika Kiss, CF Assistant Coach

Sunday, September 28, 2008

Mon. 9-29-08 W.O.D.

Mon. 9-29-08: (Deadlift 10, 8, 6, 4, 2 Heavy)

 

W.O.D.: (Complete 3 rounds in 25 min.)

20 Weighted Box Step Ups

10 each arm KB Plank Rows or 20 Ring Rows

20 GHD Hypers

Playing with Pus Ups

Check it out GIRLS!!

Thanks for coming

Hey CrossFitters,

Thank you to everyone that turned out last night for our CrossFit Night Out at Blu Sushi. We had a great group of 30+ CrossFitters and guests that enjoyed plenty of free sushi and great drink specials.

To my CrossFitters that brought a guest last night I would like to say thank you for spreading the CrossFit word and helping to build our CrossFit community.

I'd also like to give a special thank you to Peter Schmid, the owner of Blu Sushi and one of our CrossFitters for hosting this wonderful event.

Thanks again for coming out and get ready the our next CrossFit Night Out in October.
 

Saturday, September 27, 2008

Friday, September 26, 2008

Up for the CHALLENGE??

Hey CrossFitters, 
 
I've got an idea. 
 
I want you to jump on a weight scale right now. (Or as soon 
as possible) 
 
Check your weight today and then try this challenge. 
 
Don't drink any calorie containing drinks for the entire 
long weekend. (Fri. night through Tues. morning)
I know that seems like forever but I know you can do this. 
-NO POP 
-NO JUICE 
-NO WINE 
-NO BEER 
-NO ALCOHOL PERIOD 
 
Just water, green tea and black coffee. 
 
And don't even start with me about the long weekend bull. 
I've heard it all. Just excuses. You'll live through this I promise.
 
What's more important to you, having a beer on the long 
weekend, or getting yourself into a smaller pant size
leaning out, feeling better and becoming healthier? 
 
Try my challenge, do it for yourself, do it for your 
health. 
 
Weigh in again on Tuesday morning and see how much of a 
difference cutting a huge amount of liquid calories can 
make. You'll be surprised and HAPPY!!
 
I want to hear how it goes. Post here with your results.
Show me you have what it takes. 
 
See you at the gym 
Jeremy

Sat. 9-27-08 BOOT CAMP

Sat. 9-27-08 BOOT CAMP: Remember…. Our CrossFit Night Out Party is Tonight @ 7:00pm at Blu Sushi off McGregor Blvd.

 

General Warm Up:  10 min.

 

BOOT CAMP: Partners in PAIN

(4 Rounds Per Exercise Group)

 

Group #1:

10-Push Ups

10- MB Squat Passes

 

Group #2:

10-Burpees

20 MB Slams

 

Group #3:

20-Bench Dips

20-Jumping Pull Ups

 

Group #4:

20-Each Side Seated MB Trunk Rotations

20-Leg Raises

 

Cool Down: 1-Lap around bldg.

Cascades pro parkour yamakazi

Is there anything more functional fitness wise than parkour? Running, jumping, flipping, total body control and awareness. This is something that I have not dabbled in but stand in complete awe of. Not only the fitness level it takes to do parkour but also the size of the balls required. These guys are crazy! Enjoy!

Thursday, September 25, 2008

Fri. 9-26-08

Fri. 9-26-08 W.O.D.:

Warm Up: 1 mile run to Buckets and Back

 

W.O.D.: 5 Rounds

 

20-Each Arm Bent Over KB Rows

20-Sandbag or KB Thrusters

20-BB Sumo Deadlift High Pulls (Men 65-95, Women 35-65)


 We don't need NO stickin' GYM membership!

We got the GHETTO WORKOUT

Wednesday, September 24, 2008

CrossFitting Marines

Hey there,

Can’t believe I am just finding out about a Crossfit Gym in Fort Myers now. Damn!!! I am a Team Leader in the Marine Corps Reserve living here in the Fort Myers area and have been an avid Crossfit disciple for a year now. It has been some of the best training I have found for my Marines to get them physically prepared for our deployment. We were introduced to it while training with some brothers of ours from a West Coast SEAL Team last year.

We have been on the road for about 5 months getting ready to deploy again and trying to Crossfit has been almost impossible, almost. Just wanted to say that it is GREAT to know that there is going to be a place for me to train with fellow Crossfitters, when I get home next summer. We are not sure where we will end up yet but I can assure you that KB’s, rings, etc have already been packed. Keep up the good work and Semper Fi.

Chris

Facta Non Verba!!!
------------------------------------------------------
SSgt Christopher O'Brian, USMC
Firepower Control Team Chief / JTAC
4th Air / Naval Gunfire Liaison Company (ANGLICO)
“Lightning from the sky, Thunder from the Sea”

Tuesday, September 23, 2008

Wed. 9-24-08

Wed. 9-24-08 W.O.D.:

Warm Up:

Shoulder Stretches

Band Rows

Band Presses

High Knees slow/fast

Squats

 

W.O.D.: Team Competition Royale

(5 Rounds Best Time)

 

Row 100m.

20-KB Swings (Men 50lb., Women 30lb.)

10 KTE’s or 20 Lying Leg Raises


 Train Like a Spartan

Lose Weight at Work

Here's something we need in every American business. NO MORE EXCUSES!!

Monday, September 22, 2008

Tues. 9-23-08 W.O.D.:

Tues. 9-23-08 W.O.D.:

Warm Up: 1 round

Shoulder Stretches

Band Rows

Band Presses

Lunges

Lateral Lunges

 

W.O.D.: Partners in Training

3 Rounds Per Group of Exercises for Best Time

 

Group #1

20-Pull Ups

KB Floor Presses-(Continue Floor Presses Until Partner Finishes Pull Ups)

 

Group #2

Run 1 Lap Around Front Lot

MB Sit Ups-(Continue Sit Ups Until Partner Finishes Running)

HEED Pre-Workout Drink

I've had many CrossFitters asking me what to eat before their workout. This is an important question and here's the answer. Hammer Nutritonal Products. I've used these products and many of my clients have with great results.

The product listed below "HEED" is agreat pre-workout drink. It's low in calories, fat and has only 25 g. of carbs. with only 2 g. of sugar. The carbs. are complex, low glycemic carbs. which will give you a longer lasting energy source for your workouts. No more crashing through the day or through the workouts.

If you have any questions regarding this product, other supplements of nutrition in general please send me an email.


(81361) Use this code when placing your first order.


HEED - Sport Drink
A Real Effective Sports Drink




Sports drinks have been around a long time and for many athletes they're more convenient than energy gels. Unfortunately, most sports drinks are not much more than artificially colored sugar water that does little to aid your performance and even less for your health. That is why we developed HEED as a healthy alternative for you. HEED’s subtle tasting, all-complex carbohydrate formula goes down easily and supplies you with consistent, long-lasting energy and the electrolytes you need to keep pushing the pace. Because we add no citric acid to the formula, it will not burn your throat or stomach no matter how long you drink it. HEED's sweeteners - stevia and xylitol - are actually good for you, xylitol being especially beneficial for helping promote oral health. The full-spectrum, all chelated mineral, electrolyte profile helps satisfy your body’s mineral requirements. L-Carnosine and Chromium Polynicotinate help to buffer lactic acid and support stable blood glucose levels. If you prefer sport drinks over energy gels or like to use the two together, try HEED… and find out what a sports drink done right can do for your athletic performance.

NUTRITION FACTS :
Flavors:(Unflavored, Lemon Lime, Mandarin Orange)
Serving Size - (29 g) 1 heaping scoop
67 cc scoop = 4.5 tablespoons or 13.6 teaspoons
Calories 100
Calories from Fat 0
Total Fat 0 g
Saturated Fat 0 g
Total Carbohydrates 25 g
Dietary Fiber 0 g
Sugars 2 g
Protein 0 g
Vitamin B6 (as Pyridoxine HCL) 4 mg
Sodium Chloride 62 mg
Calcium Chelate 31 mg
Magnesium Chelate 16 mg
Potassium Chelate 16 mg
Manganese Chelate 1 mg
Chromium Polynicotinate 25 mcg
L-Carnosine 50 mg
L-Tyrosine 11 mg
Glycine 31 mg
Maltodextrin, Xylitol, Natural Mandarin Flavor, White Stevia, Sodium Chloride, L-Carnosine, Glycine, Calcium Chelate, Magnesium Chelate, Potassium Chelate, L-Tyrosine, Vitamin B6, Manganese Chelate, ChromeMate® brand Chromium Polynicotinate *Mandarin Flavor


Here's a few stores in town to buy this product at or just click here to buy online .

The Run Shoppe
3512 Del Prado Blvd
Unit 107
(239) 540-9529
Send Email
Cape Coral FL  33904 

Trikes And Bikes
3451 Fowler St
(941) 772-8516
Fort Myers FL 33901  

Magura Racing
2029 Cape Heather Cir
(239) 225-8994
Cape Coral FL 33991 

Wooleys Bikeland Inc-
1025 N Tamiami Tr
(239) 997-3111
Fort Myers FL 33903 

Sunday, September 21, 2008

Mon. 9-22-08 W.O.D.:

Mon. 9-22-08 W.O.D.:

Warm-Up: 1Round

Shoulder Stretches

Squats

High Knees slow/fast

Sit-Ups straight leg

 

W.O.D.:

10-1 Wall Ball
10-1 Burpee  
10-1 Ball Slam

10 Sandbag Carry s up/down stairs

You want core? You got it!

CrossFit Night Out

Saturday, September 20, 2008

Thank you to all my CrossFit members

Hey CrossFitters,

I want to welcome all of our new CrossFit members. In the past 2-3 weeks we've had 10 new Crossfit members join us. 

Welcome to our CrossFit family.

Say hello to:
Sabrina Pierson
Dawn Scarmozzino
Kristi Tuffo
Tania Meyers
Karen Wiley
Russ Baker
Todd Olmar
Josh Wright
Nick Rice
Amy Michelsen

I also want to acknowledge two of our longest running members:

Arthur Fleck and Dr. Craig  Sweet

If my memory serves me correctly Arthur Fleck has worked with me off and on for over 3 years now. Dr. Craig Sweet has been with me for almost 4 years now. You can correct me if I wrong guys. 

I appreciate your continued support and encouragement over the years. You've been with me through the good and the bad and have always stuck by my side. You're not only my clients but also valuable and trusted friends.

My clients are the reason I keep doing this everyday. There's no other job in the world that I would rather do for 15 hours a day every day. Each one of you make the long hours worth it for me.  CrossFit has become a family to me and I look forward to seeing each of you meet your goals.

Remember, I'm always here for you if you have any questions or concerns. You can speak with me at the gym, by phone 239-851-3940 or even by email at crossfittb@yahoo.com.

Thank you for your continued support,
Jeremy Barnett

Friday, September 19, 2008

Sat. 9-20-08 BOOT CAMP

Sat. 9-20-08 W.O.D.:

Warm Up:

Shoulder Stretches

High Knees—60 sec. slow (break stretch)/ 60 sec.fast (Break Stretch)

2 min. (left/right) Lateral Shuffles

4 x’s (left/right) Plank Lateral Walks

2 x’s – (60 sec. each) Mountain Climbers

2 x’s – (60 sec.) 20 sec. between sets Plank Leg V-Outs

3 x’s – (30 sec. each set) Lying Scissor Kicks

 

W.O.D.: 30 sec. WORK, 30 sec. REST – 4 Rounds (L-R) Per Exercise

Thrusters

Swings

 

When finished:

 Perform 1 sprint to Cape Coral (College Pkwy.) Bridge and Back

Dedicated to all the CrossFit Women

This is dedicated to all the CrossFit women out there. 
YOU ROCK!!
Stop drooling men and start keepin' up.




Thank you to all my loyal members

Hey CrossFitters,

I want to welcome all of our new CrossFit members. In the past 2-3 weeks we've had 10 new Crossfit members join us. 

Welcome to our CrossFit family.

Say hello to:
Sabrina Pierson
Dawn Scarmozzino
Kristi Tuffo
Tania Meyers
Karen Wiley
Russ Baker
Todd Olmar
Josh Wright
Nick Rice
Amy Michelsen

I also want to acknowledge two of our longest running members:

Arthur Fleck and Dr. Craig  Sweet

If my memory serves me correctly Arthur Fleck has worked with me off and on for over 3 years now. Dr. Craig Sweet has been with me for almost 4 years now. You can correct me if I wrong guys. 

I appreciate your continued support and encouragement over the years. You've been with me through the good and the bad and have always stuck by my side. You're not only my clients but also valuable and trusted friends.

My clients are the reason I keep doing this everyday. There's no other job in the world that I would rather do for 15 hours a day every day. Each one of you make the long hours worth it for me.  CrossFit has become a family to me and I look forward to seeing each of you meet your goals.

Remember, I'm always here for you if you have any questions or concerns. You can speak with me at the gym, by phone 239-851-3940 or even by email at crossfittb@yahoo.com.

Thank you for your continued support,
Jeremy Barnett


Thursday, September 18, 2008

Fri. 9-19-08 W.O.D.:

Fri. 9-19-08 W.O.D.:

Warm Up: 1 Round

Shoulder Circles + Push Ups + Sit Ups + Band Rows + Leg raises

 

W.O.D.: Two teams compete for most METERS Rowed

AMRAP in 40 min.

Row 60 sec.

10 Wall Ball Shots

10 Sumo Deadlift High Pulls (men 65-95, women 35-65)

 

CrossFit Referral Rewards Program Offer!

Weight Loss Facts the Weight Loss Industry is Hidding from You

Weight Loss Facts the 

Weight Loss Industry is 

Hidding from You


Little Known Weight Loss FACT #1
 
Low Calorie Diets Can Make You Fat: Your metabolism is very adaptive. Any changes you make in your diet, your metabolism will adjust to those changes. For example, if you were to starve yourself by eating only 1,000 calories per day, your metabolism will detect those changes and adjust itself to burn FEWER calories per day. This is why it is impossible to lose weight on a low calorie diet - your body is designed to adjust to the smallest change, it's a built in survival mechanism that PREVENTS your body from burning fat during starvation!
But that's not all... 

Your metabolism doesn't make this shift overnight, so when you revert back to your old eating habits (from 1,000 calories per day to 2,000 calories per day), your metabolism is still slowed to a pace that will only burn 1000 calories per day, even though you're eating 1,000 calories more. So you end up eating 1,000 more calories per day than your body is able to burn, and as this goes on for quite sometime it will equal rapid fat gain that's beyond your control!
So, not only do you NOT lose fat on low calorie diets, you end up fatter than you were before you even started! 

Little Known  Weight Loss FACT #2
 
Low Fat Diets Do Not Burn Fat: Nearly every type of food available has a 'low fat' version. And nearly everyone eats low fat foods. Yet, they still keep getting fatter and fatter. The country hit the 50% obese or overweight rate several years back. Then everyone was told to cut back on the fat intake, because that's what makes you gain weight. 
 
How do you think that turned out? 
 
I'll tell ya... Now, over 65% of the population is considered Obese or overweight. Not only did people NOT Lose Weight... they got fat as hell in the process. So, low fat diets do the opposite of what they're supposed to do! 
 
Little Known  Weight Loss FACT #3

Low Carb Diets Are "Misery In A Box": As much of a craze as these type of diets have been over the past few years, they are complete and utter misery to follow. If you've ever tried, you know exactly what I'm talking about. You're allowed almost zero carbs throughout the entire program. 
First, carbohydrates are the foods that give us energy, help our organs work properly, and fuel our brain. It's no wonder cutting them out of your diet makes you feel like crap. Sure, you may be able to lose a bit of weight, but is it really worth the pain you endure for weeks on end?
Here's what you have to look forward to with "low carb diets": 

Headaches, extremely low energy levels from sun up to sun down, increased irritability, low productivity, and LAST but not LEAST... possible Kidney Stones!! These type of programs should be required to come with warning labels! If you've ever had a kidney stone, you will attest that it's a High Price to pay for a few pounds that will re-emerge literally overnight. 

Simply put, Low Carb Diets are a weight loss solution in disguise, simply water weight shed with severe side effects. 

So What Does All This Mean?

What this means is... 

If you're trying to drop the Pounds FAST  to fit in the suit you haven't worn in over a year, to fit in the jeans you bought months ago, or if it's just to lose weight before you meet up with a group of old buddies you haven't seen in a while - and will bust your balls relentlessly about how FAT you are... chances are, if you follow the popular fads... you will fail miserably... 

And you'll end up fatter and feeling like more of a lazy bastard than you did before you started! 

No one wants that, so you're probably sitting there wondering, if that doesn't work... well...

What DOES Work...?


*Think portion control (smaller meals)

*Balanced nutrients (protein, fats and carbohydrates)

*Eat 5-6 small meals per day

*Drink 3/4 to 1 galon of water per day

*Avoid processed foods

*Avoid sugars (refined sugars and artificial sweeteners)

*Eat more Lean meats, nuts and seeds, vegetables, 

moderate fruits. very little starchy carbs.


For more detailed information visit www.Zone.com or www.zonediet.com . You can also go to www.crossfit.com and view the forum section for more nutritional information as well as their online Journals.

I'll give you $1800.00

“I Need Your Help to Help You!"

Hey CrossFitters,

I think you can help me with a problem I have. I don't know if you realize it or not, but marketing for new clients can be pretty expensive. And after I spend all that money on marketing, I'm still not guaranteed to get one single new client. "Word of Mouth" marketing is still the best type of marketing. And frankly, I'd rather reward you for sending me new clients than spend all my money on radio or newspaper. Many happy clients have mentioned that their friends, acquaintances, and family members have expressed an interest in improving
their health and fitness. With this in mind, I came up with my...

CrossFit Referral Reward Program!

Here's how it works:
Refer 10 friends, family, coworkers, etc. to me by the end of the 2008 calender year and you'll receive CrossFit training and your gym membership FREE for 2009. A whole year free and a savings to you of $1800.00!
(Refereed clients must join CrossFit for a period of 30 days to be eligible to receive your years membership free)

I know that I don't have to offer rewards for referring friends, but I think it's important to show that I value you as a client and appreciate your referrals.

When you think about people that you might refer, keep these ideas in mind:

People you work with.
Friends listed in your cell phone.
Neighbors.
People you know from your hobbies and other interest.
Family members.
People you do business with.
People who attend your church

Hopefully, this will give you some ideas of people you know to refer. If you just spend a few minutes thinking about it, I'm sure you'll come up with quite a few people you know who would like to experience all the benefits that you've experienced from working with me.

I've included a Referral Form to help you jot down the people you think of who might be interested in finding out more about my services. Feel free to make more copies of the Referral Forms if needed, or you can just use a regular sheet of paper.

Thanks for your help!
Sincerely,
Jeremy Barnett

P.S. Just so you know, I’ll be offering the people you refer to me a free consultation from you. I want them to know that you were thinking about them and their well being.

Client Referral Form
Please use this form to write down any referrals you have for me. This form makes it easy for us to keep track of your referrals and make sure you get credit toward the Referral Reward Program. Feel free to call me at 239-851-3940 if you have any questions.

Your Name:_______________________________________
Address:_________________________________________
_______________________________________________
Phone Number:____________________________________
E-Mail:__________________________________________
Referral Information
Name:_______________________________________
Address:_________________________________________
_______________________________________________
Phone Number:____________________________________
E-Mail:__________________________________________
Best Time To Contact:________________________________
Check One:
_____ Yes, please contact the above referral. I have already talked to them and they are expecting your call. Feel free to use my name when you call.
_____ No, please do not use my name when you contact the above referral. I have mentioned your service but have not mentioned that you will contact them. 

Current CrossFit Referral Rewards Programs Members:
Andrew LaForce-1 referral (Ben Hayden)
Hollie Schmid-    1 referral (Deborah Smith)
Ben Townley-     1 referral (Todd Olmar)
Joe LaCroix-       1 referral (Russ Baker)
Shelley Hair-       1 referral (Linda Mora)
Chris Freeland-    2 referrals (Karen Wiley & Nick Rice)
Amy McCluskey-1 referral (Dawn Scarmozzino)
Russ Baker-         1 referral (Josh Wright)