Saturday, February 28, 2009

Koryu Fitness at EA


I know bad picture. Sorry. 
The flash and the mirror don't work well together.
We'll get it right next time. 

Great turn out last Wed. & Thrs. for Koryu Fitness at Evolved Athletics. If you haven't tried it yet you need to stop by and check it out. Here's what you're missing....





Friday, February 27, 2009

Sat. 2-28-09 WOD

BOOT CAMP: TEAMS

Bear Crawls 30 yrds (2 rounds each team member)

KB Shuttle Runs (20, 25, 30, 35lbs) 3 rounds each team member

Sand Bag Carry Overhead (to end of drive and back) then 20 push ups (3-rounds each team member)

Walking Lunges 30 yrds then 10 pull ups (3 rounds each team member)

Lateral Shuffle 30 yrds down and back (2 rounds each team member)

Thursday, February 26, 2009

Fri. 2-27-09 WOD

Warm Up:
Shoulder Stretches
Squats
Band Rows
Band Presses

WOD: Barbara
5-Rounds Timed Rest 3 min. between rounds

20-Pull Ups
30 Push Ups
40 Sit Ups
50-Squats

Wednesday, February 25, 2009

Koryu Uchinadi












Evolved Athletics
16120 San Carlos Blvd. Unit 4Ft. Myers, Fl. 33919

Schedule: Monday\Wednesday 6:45 -8:00 P.M. & Thursday 9:00 – 10:15 A.M.

Call 239-699-2050 [Nick] or 239-851-3940 to RSVP, email: nick.depaolo@gmail.com or crossfittb@yahoo.com for more information.

Tuesday, February 24, 2009

Wed. 2-25-09 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees
Lateral Shuffles
Lunges
Lat. Lunges

WOD: Best Time
Squat 10, 8, 6, 4, 2 (Women 95, Men 135)
Deadlift 10, 8, 6, 4, 2 (Women 95, Men 135)
Weighted Walking Lunges 30 yrds 5 rounds

Monday, February 23, 2009

Tues. 2-24-09 WOD

Warm Up:
Shoulder Stretches
Squats
MB Chest Passes
MB Overhead Slams

WOD:
B.B. Floor Presses 15, 12, 10, 8, 6, 4, 2
Shoulder Press KB Single Arm Bell Up 5 x 10 each arm
KB MMA Rows 5 x 10 each arm

Sunday, February 22, 2009

Mon. 2-23-09 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees
Band Presses
Band Rows
Sit Ups

WOD: Jackie
Best Time Possible

1000m. ROW
45 lb. Thrusters (Men 50 reps), (Women 20 lb. MB or KB 50 reps)
30 Pull Ups or Jumping Pull Ups

Saturday, February 21, 2009

"Jeremy's crossfit girls"

Hi Jeremy!
 
Team "Jeremy's crossfit girls" tried our hardest to bring home a first place trophy...but we just couldn't hang with the high school girls (who got 1st). We won't know what place we came in as a team until the results are posted online.  We were all very tired from this weeks workouts but still did well!
 
Lindsay 27:09
Kristi 28:34
Nicole 29:34
Terry 32 ish
 
See you Monday!
 
Lindsay



I'm proud of you girls. Thanks for representing Evolved Athletics and CrossFit. You girls ROCK!
Jeremy

Friday, February 20, 2009

Sat. 2-21-09 BOOT CAMP

Sat. BOOT CAMP:
Choose one of the Murph variations below and complete in best time possible.

Mighty MURPH:
1-Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1-Mile Run

Mini Murph:
3-Laps Around the bldg
75 Pull Ups
100 Push Ups
200 Squats
3-Laps Around Blg.

Micro Murph:
2-Laps Around Bldg.
50 Pull Ups
50 Push Ups
100 Squats
2-Laps Around Bldg.

Thursday, February 19, 2009

Fri. 2-20-09 WOD


Warm Up:
Shoulder Stretches
Squats
High Knees
Jump Squats
Push Ups
Lat. Lunge Stretch

Core Lift: Squats
10, 8, 6, 2 x 3, 2 x 2

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wall Ball Shots
Tire Flips
Lunges each leg

Wednesday, February 18, 2009

1st Annual Evolved Athletics Fitness Challenge

Hey CrossFitters,

We are in the process of organizing the 1st Annual Evolved Athletics Fitness Challenge. We're tenativly planning on holding this event on Saturday 4-4-2009. The event will start at 9:00am. Sign up and registration will open at 8:00am and end at 8:45am.

We would like to know how many people would be interested in participating or even assisting in this event. Friends and family are welcome to join in this event. The events are listed below. Event entry cost will be $10.00/person. Please let us know by 2-27-2009 if you will be competing or available to assist in the event.

We are in the process of organzing prizes for 1st, 2nd & 3rd place male/female winners as well as having food and drinks available post event.

For the bike portion of the event we will have bikes available to rent for $20.00 from Billy's Bike Rentals on Sanibel. If you need a bike you will need to give us 2-weeks notice to RSVP a bike.

Competition Events:

Event #1:
Best time completed. (50 min. Time Limit)

1 mi. Run
3 mi. Bike
1000m. Row

(30 minute rest period to rehydrate and stretch)

Event #2:
Best Time Completed. (20 min. Time Limit)

10 reps Deadlift (men 225 lbs., women 100 lbs.)
20 reps Burpees
30 reps Wall Ball Shots (men 20 lb. ball, women 10 lb. ball)
40 reps KB Sumo Deadlift Highpulls (men 70 lbs., women 35 lbs.)
50 reps Knees to Elbows

Evolved Athletics "Xtreme Fitness 4 Xtreme People"
Host of:
CrossFit Thoroughbreds
www.cf-tb.com
239-851-3940

Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com

Rising Early, How to do it!


10 Benefits of Rising Early, and How to do it!
By Leo Babauta

"Early to bed and early to rise makes a man healthy, wealthy and wise" - Ben Franklin

"Put no trust in the benefits to accrue from early rising, as set forth by the infatuated Franklin ..." - Mark Twain
Recently, reader Rob asked me about my habit of waking at 4:30 a.m. each day, and asked me to write about the health benefits of rising early, which I thought was an excellent question. Unfortunately, there are none, that I know of.
However, there are a ton of other great benefits.
Now, let me first say that if you are a night owl, and that works for you, I think that's great. There's no reason to change, especially if you're happy with it. But for me, switching from being a night owl to an early riser (and yes, it is possible) has been a godsend. It has helped me in so many ways that I'd never go back. Here are just a few:
1. Greet the day. I love being able to get up, and greet a wonderful new day. I suggest creating a morning ritual that includes saying thanks for your blessings. I'm inspired by the Dalai Lama, who said, " Everyday, think as you wake up, ‘today I am fortunate to have woken up, I am alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all beings, I am going to have kind thoughts towards others, I am not going to get angry or think badly about others, I am going to benefit others as much as I can.' "
2. Amazing start. I used to start my day by jumping out of bed, late as usual, and rushing to get myself and the kids ready, and rushing to drop them to school and come in to work late. I would walk into work, looking rumpled and barely awake, grumpy and behind everyone else. Not a great start to your day. Now, I have a renewing morning ritual, I've gotten so much done before 8 a.m., my kids are early and so am I, and by the time everyone else gets in to work, I've already gotten a head start. There is no better way to start off your day than to wake early, in my experience.

3. Quietude. 
No kids yelling, no babies crying, no soccer balls, no cars, no television noise. The early morning hours are so peaceful, so quiet. It's my favorite time of day. I truly enjoy that time of peace, that time to myself, when I can think, when I can read, when I can breathe.
4. Sunrise. People who wake late miss one of the greatest feats of nature, repeated in full stereovision each and every day - the rise of the sun. I love how the day slowly gets brighter, when the midnight blue turns to lighter blue, when the brilliant colors start to seep into the sky, when nature is painted in incredible colors. I like doing my early morning run during this time, and I look up at the sky as I run and say to the world, "What a glorious day!" Really. I really do that. Corny, I know.
5. Breakfast. Rise early and you actually have time for breakfast. I'm told it's one of the most important meals of the day. Without breakfast, your body is running on fumes until you are so hungry at lunchtime that you eat whatever unhealthy thing you can find. The fattier and sugarier, the betterier. But eat breakfast, and you are sated until later. Plus, eating breakfast while reading my book and drinking my coffee in the quiet of the morning is eminently more enjoyable than scarfing something down on the way to work, or at your desk.
6. **Exercise. There are other times to exercise besides the early morning, of course, but I've found that while exercising right after work is also very enjoyable, it's also liable to be canceled because of other things that come up. Morning exercise is virtually never canceled.

7. Productivity. Mornings, for me at least, are the most productive time of day. I like to do some writing in the morning, when there are no distractions, before I check my email or blog stats. I get so much more done by starting on my work in the morning. Then, when evening rolls around, I have no work that I need to do, and I can spend it with family.

8. Goal time. Got goals? Well, you should. And there's no better time to review them and plan for them and do your goal tasks than first thing. You should have one goal that you want to accomplish this week. And every morning, you should decide what one thing you can do today to move yourself further towards that goal. And then, if possible, do that first thing in the morning.
9. Commute. No one likes rush-hour traffic, except for Big Oil. Commute early, and the traffic is much lighter, and you get to work faster, and thus save yourself more time. Or better yet, commute by bike. (Or even better yet, work from home.)
10. Appointments. It's much easier to make those early appointments on time if you get up early. Showing up late for those appointments is a bad signal to the person you're meeting. Showing up early will impress them. Plus, you get time to prepare.

HOW TO BECOME AN EARLY RISER
* Don't make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time.
* Allow yourself to sleep earlier. You might be used to staying up late, perhaps watching TV or surfing the Internet. But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. I suggest going to bed earlier, even if you don't think you'll sleep, and read while in bed. If you're really tired, you just might fall asleep much sooner than you think.
* Put your alarm clock far from you bed. If it's right next to your bed, you'll shut it off or hit snooze. Never hit snooze. If it's far from your bed, you have to get up out of bed to shut it off. By then, you're up. Now you just have to stay up.
* Go out of the bedroom as soon as you shut off the alarm. Don't allow yourself to rationalize going back to bed. Just force yourself to go out of the room. My habit is to stumble into the bathroom and go pee. By the time I've done that, and flushed the toilet and washed my hands and looked at my ugly mug in the mirror, I'm awake enough to face the day.
* Do not rationalize. If you allow your brain to talk you out of getting up early, you'll never do it. Don't make getting back in bed an option.
* Have a good reason. Set something to do early in the morning that's important. This reason will motivate you to get up. I like to write in the morning, so that's my reason. Also, when I'm done with that, I like to read all of your comments!
* Make waking up early a reward. Yes, it might seem at first that you're forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early. A good reward is to make a hot cup of coffee or tea and read a book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that's pleasurable for you, and allow yourself to do it as part of your morning routine.
* Take advantage of all that extra time. Don't wake up an hour or two early just to read your blogs, unless that's a major goal of yours. Don't wake up early and waste that extra time. Get a jump start on your day! I like to use that time to get a head start on preparing my kids' lunches, on planning for the rest of the day (when I set my MITs), on exercising or meditating, and on reading. By the time 6:30 rolls around, I've done more than many people do the entire day.

Leo Babauta, founder of Zen Habits has one of the top blogs on the Internet, and covers: achieving goals, productivity, being organized, GTD, motivation, eliminating debt, saving, getting a flat stomach, eating healthy, simplifying, living frugal, parenting, happiness, and successfully implementing good habits.

 
 
Kevin Hughes, CSCS, CFT Level 1
CrossFit-FTF
Hosted by Fuel the Fire Fitness
(916) 470-3782
(559) 270-3850
 

Tuesday, February 17, 2009

Monday, February 16, 2009

Check us out! EA open House.


Hello Friend,

We're finally open and we’re anxious for you to come see our brand new fitness facility. We are inviting all Lee County Fire Fighters, EMT, Law Enforcement, Coast Guard, Evolved Athletics members friends and family to join us for our open house. Stop by and check us out. If you’re up for it jump in for a free workout. Feel free to bring your friends and family. Let them share this experience with you.

Open House Dates: ( 2-26-2009, 2-28-09, 3-5-2009 & 3-7-2009 )

Open House Hours: (7am-10am, 11am-2pm and 5pm-7pm)


Please call 239-851-3940 or email crossfittb@yahoo.com

to RSVP your time/date to visit.


Not into CrossFit training? That’s OK. We also offer Powerlifting & Strength Training, Powerlifting Competitions, Olympic Lifting, Kettlebell Training, Kettlebell Certification Seminars, Sports Conditioning and Plyometric Training, Martial Arts and Boot Camps.

We also offer Sports Stretch, Sports Massage and one on one personal training by appointment.

You're membership covers all Team Group Training each month. You pick the training, you pick the days and times that fit your schedule and we’ll help you reach your goals.

Inquire about our special discounts:

  • Brand New 3038 sqft facility located at 16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908
  • Membership covers unlimited Team Group Training all month
  • More hours and programs
  • New trainers and therapists on staff
  • Over $40,000.00 of new equipment

Call 239-851-3940 or email crossfittb@yahoo.com to RSVP!

We look forward to working with you soon,

Jeremy Barnett, Founder

www.CF-TB.com   www.EvolvedAthleticsFL.blogspot.com




 




Tues. 2-17-09 WOD


Warm Up:
Shoulder Stretches
Squats
High Knees
Band Rows

Core Lift: Deadlift
10, 8, 6, 2 x 3, 2 x 2


WOD:
6-Sled Drags Forward 30 yrds (90 lb. women, 135 men lb.)
6-Sled Drags Backwards 30 yrds (90 lb. women, 135lb. men)
6-Sled Rows 30 yrds
GHD Hypers 3 x 10

Sunday, February 15, 2009

Mon. 2-16-09 WOD


Mon. 2-16-09 WOD:


Warm Up:


Shoulder Stretches


Squats


High Knees



Core Lift: Push Press 10, 10, 8, 8, 6, 6, 4, 4 ,2, 2



WOD:


BB Rack High Pulls 10, 8, 6, 4 (Do rack pulls then do rotational slams)


MB Rotational Slams 4 x 30 each side

Saturday, February 14, 2009

BIG D 5-BARS OF DEATH WEEK 9

BIG D 5-BARS OF DEATH WEEK 9
BIG D 5-BARS of DEATH Week 9. 3 Rounds for Best Time Possible. Power Clean 1 rep 180 lbs., Push Press 2 reps 210 lbs., Squat 3 reps 280 lbs., Bench Press 4 reps 185 lbs., Deadlift 5 reps 305 lbs. 
Completed in 4:58 min.

Friday, February 13, 2009

Sat. 2-14-09 BOOT CAMP


Sat. 2-14-09 BOOT CAMP:


1 min. work, 20 sec. rest 4 rounds per exercise



Row


Wall Ball


KB High Pulls


Mountain Climbers


Sit Ups


Lat. Lunges

Refer 3 Earn a Year FREE!

“I Need Your Help to Help You!"
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...
Evolved Athletics Referral Reward Program!
Here's how it works:
Refer 3 earn a year FREE! Just bring in your friends, family, coworkers, etc. to me by the end of the 2009 calender year and you'll receive your 2010 membership FREE! 
A whole year free and a savings to you of $1200.00!
(Refereed clients must join Evolved Athletics for a period of 90 days for you to be eligible to receive your 2010 EA 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
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. 

Thursday, February 12, 2009

Fri. 2-13-09 WOD


Fri. 2-13-09 WOD:


Warm Up:


Shoulder Stretches


Band Presses


Push Ups


Squats



WOD:


Chest Floor Presses 10, 8, 6, 4 2 , 2



Ring Dips 4 x 10



Partner MB Sit Up Chest Pass 3 x 20



Lat. Burpee Hops over cones 3 x 10 each side


Wednesday, February 11, 2009

Koryu Uchinadi Meets Evolved Athletics



Tonight Nick DePaolo was kind enough to put on a FREE Koryu Uchinadi demo seminar for Evolved Athletics. We had a great turnout and lots of participation. If you've ever been interested in learning martial arts then Koryu Uchinadi is for you. Evolved Athletics will now be hosting Koryu Uchinadi on: Monday\Wednesday 6:45P.M. -8:00 P.M.
Thursday 9:00 A.M. – 10:15 A.M.

What will you learn?
In this first eight week introductory course, the learner will build upon principals using a series of twelve or more flow drills, which develop func
tional spontaneity. Making the drills habitual is the goal, rather than learn a couple of self-defense “tricks” that will be forgotten in a matter of days or weeks.

Also, for those individuals who Crossfit, every effort will be made to show the many parallels that exist between the two disciplines. You will see body-weight squat
s, burpees, the push-press and dead-lifts in a whole new light.

Core Application Practices[Culminated in a system of two-person drills]

#1. Percussive Impact
#2. The Clinch
#3. Joint Manipulation
#4. Chokes/Strangles-A
ir/Blood Deprivation
#5. Balance Displacement
#6. Ground-fighting & Submission
#7. Escapes & Counters


Cost is $80 for the eight week intro course.

www.koryufit.comwww.koryufit.blogspot.com

Beginning Wednesday, February 11th
Location:
 Evolved Athletics
16120 San Carlos Blvd. Unit 4
Ft. Myers, Fl. 33919

Schedule:

Monday\Wednesday 6:45 -8:00 P.M.
Thursday 9:00 – 10
:15 A.M.

Call239-699-2050[Nick] 239-851-3940 to RSVP, email: nick.depaolo@gmail.com 
crossfittb@yahoo.com or as a current member ask Jeremy Barnett for the sign up sheet in the gym.

Tuesday, February 10, 2009

Wed. 2-11-09 WOD


Wed. 2-11-09 WOD:


Warm Up:


Shoulder Stretches


Squats


High Kness


Jump Rope


Sit Ups



Core Lift: Squat 10, 8, 6, 4, 2, 2



WOD: Heavy 25, 20, 15, 10, 5


KB Swings (1-2 min. rest between rounds)

Monday, February 9, 2009

Tues. 2-10-09 WOD

Tues. 2-10-09 WOD: AMRAP in 40 min.

TEAM EVENT

500 m. Row

Run 1-lap around short route follow red cones

Sunday, February 8, 2009

Mon. 2-9-09 WOD

CrossFit meets the "80's"
Thanks Dino and Bonnie











Good to be in the middle






Mon. 2-9-09 WOD:

Warm Up:

Shoulder Stretches

Pole Front Squats

Pole Thrusters

Band Rows

WOD: FRAN

21, 15, 9

Thrusters

Pull Ups

Saturday, February 7, 2009

Post Valentine's Day Special!

Hello Old Friend,

Well, we've all made it through the holidays and for some of us we've added on a few extra pounds. You know this doesn't have to be the case. You can make a change this year. Starting Feb. 15th, 2009 you can sign up with Evolved Athletics and get rid of those unwanted pounds this year.

Sign up between Feb. 15th and March 31st and receive your first month for only $99.00. You will receive 4-semi-private training sessions, 4-Boot Camp Sessions and 2-Weeks of CrossFit Team Group Training. Not into CrossFit training? Try powerlifting or strength training instead. You're membership covers both. We can fit the training to your needs.

Sign up with Evolved Athletics and beat the bulge this year.

Call for other special offers and discounts.

  • Brand New 3038 sqft facility Click for video tour. Located at 16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908
  • Membership covers unlimited training all month
  • More hours and programs
  • New trainers and therapists on staff
  • Over $40,000.00 of new equipment
  • Now offering: CrossFit Training, Powerlifting Training, Powerlifting Competitions, Olympic Lifting, Kettlebell Training, Kettlebell Certification Seminars, Sports Conditioning and Plyometric Training, Martial Arts, Boot Camps, Sports Stretch, Sports Massage and one on one personal training by appointment.
Call 239-851-3940 or email crossfittb@yahoo.com to Get Started TODAY!

$99.00 discount expires 3-31-2009 (Print this letter and bring it with you to receive your discount)
Call for other special offers and discounts.

We look forward to working with you soon,
Jeremy Barnett
 

Friday, February 6, 2009

Fri. 2-6-09 WOD

Fri. 2-6-09 WOD:

Warm Up:

Shoulder Stretches

High Knees

Squats

Light runs 30 yrds

Fast Runs 30 yrds

Glute/Ham Stretches

Quad Stretches

 

WOD: TEAMS

10 yrd Sandbag Relay 3 rounds

 

Run 20 yrds tag partner, do 30 push ups. Repeat until all team members have completed 2 rounds

 

Tire Flips-200 reps per team

Sat. 2-7-09 BOOT CAMP

Sat. 2-7-09 BOOT CAMP:

Bear Crawls 30 yrds 6 rounds

Partner MB Burpees with Shoulder Press (do 10 burpees then your partner does 10 burpees) 5 rounds

 

1 min. of work with 20 sec. of rest/exercise. 4 rounds per exercise

MB Overhead throws to partner

MB trunk rotational slams

Thursday, February 5, 2009

CrossFit Opinions

1.     What can we do to improve the quality of each class?

I think the "quality" is fine.


2.     What do you feel Jeremy Barnett, Danny Aguirre, Mehmet Cingoz, Jeremy Ridgeo and Nick DePaolo need to improve on professionally as trainers/coaches?

Little things go a long way. When announcing time (as in tabata's or similar drills) it is nice to have a little warning for stopping and starting. Little things.


3.     Are you interested in stretching classes?

Sure! As long as the class coincides with Crossfit and is convenient.


4.     Are you interested in martial classes?

Yes.


5.     Are you interested in sports conditioning classes?

I thought that Crossfit was a sports conditioning class?????


6.     Are you interested in powerlifting training?

I am slowly leaning into that direction. But, Crossfit is my main workout regimen and I do not believe I will do anything to change that.


7.     Do you want nutritional classes?

Not until I'm ready to change my eating habits.


8.     What more can we do to improve the CrossFit training program for our members?

I'm pretty happy for the most part. 


9.     How would you rate the gym on cleanliness  from 1 -10. (10 being the best)?

10! The thing is brand new.


10.                        Any other comments or suggestions?

I want to do a bear complex!


Joe L.





What can we do to improve the quality of each class?

Being as new as I am, at this point I'd say not much. Very impressed with the quality and personal attention at the classes.

What do you feel Jeremy Barnett, Danny Aguirre, Mehmet Cingoz, Jeremy Ridgeo and Nick DePaolo need to improve on professionally as trainers/coaches?

I've only met Jeremy and Danny but both are very professional, knowledgeable, friendly, and encouraging. Zero negativity or ego, which would have turned me off immediately.
 
Are you interested in stretching classes?

Absolutely! Stretching, yoga --anything along those lines.

Are you interested in martial classes?

Yes. Would have signed up already, but I don't want to over-do it right away!

Are you interested in sports conditioning classes?

Possibly.

Are you interested in powerlifting training?

Never was but after my session with Danny, I think yes.

Do you want nutritional classes?

Sure!

What more can we do to improve the CrossFit training program for our members?

Again, the Crossfit concept is so new to me, I'm not in a position to suggest any improvements. 

How would you rate the gym on cleanliness  from 1 -10. (10 being the best)?

10. Always very clean and tidy. Much nicer than the commercial places.

Any other comments or suggestions? 

I've never been exposed to anything like this before. You guys are offering an outstanding service for the price (especially my firefighter price!). The kind of personal attention you receive here is amazing and almost like having a personal trainer at every workout. Being as new as I am to the intensity of these workouts (Great, by the way!), it's hard for me to get in more than a couple times a week. But I look forward to being able to take advantage of the frequency of the classes once my body acclimates. I could go on, but I'll just finish by saying Thanks!

Ken

Tuesday, February 3, 2009

Wed. 2-4-09 WOD

Wed. 2-4-09 WOD:

Warm Up:

Shoulder Stretches, Pole Deadlift, Pole Deadlift High Pulls, Pole Cleans

 

Core Lift: Cleans

Advanced: 10, 10, 6, 6, 4, 4, 2, 2

Beginner: 5 sets of 10

 

WOD: Complete 3 Rounds

10-Pull Ups

20 Push Ups

30 MB Slams

40 Wall Ball Shots

Get Your EA & CF Gear Today!

Hey CrossFitters,
 
If you haven't checked out the New CrossFit Store you're missing out. Here's a few sample logo images to check out.
 
Click the logo images to view related CrossFit & Evolved Athletics products.
 

    
         
Hurry and get your CrossFit gear Today! Remeber all funds will go to help sponsor Darian Barnett (DB Powerlifting) and the Higher Ground Powerlifting Team for competitions, gear and travel expenses.
 
Thanks for your support,
 
Jeremy Barnett, CFT
Evolved Athletics
CrossFit Thoroughbreds

Monday, February 2, 2009

Video tour of Evolved Athletics

Evolved Athletics is OFFICIALLY open for business. If you haven't seen our facility click on the video below for a preview of what your missing. 

We now offer CrossFit training, Powerlifting, Olympic Lifting, Kettlebell Training, PlyoCity Sports Conditioning, Koryu Uchinadi Kenpo-Jutsu, Sat. BOOT CAMPS
Kettlebell Certifications, and Powerlifting Meets several times throughout the year through R.A.W. United Powerlifting. 

If you're interested in powerlifting and want to compete you'll want to join our Higher Ground Powerlifting Team. Work with Coach Danny Aguirre and let him teach you how to reach your ultimate strength potential. You'll also train along side 8 time powerlifting world record holder Darian Barnett "BIG D". Learn their secrets for gaining incredible strength and power.

Click below for a video tour of Evolved Athletics:


Tues. 2-3-09 WOD

Tues. 2-3-09 W.O.D.:

Warm Up:

Shoulder Stretches, Glute/Ham Stretches, Quad Stretches, Lat. Lunge Stretches

 

WOD: AMRAP in 40 min.

1-Lap around the bldg

500 m. Row

20 Leg Raises

Coming to EA--Koryu Uchinadi Kenpo-Jutsu

What is Koryu Uchinadi Kenpo-jutsu?
Established as a pragmatic alternative to the plethora of terribly ambiguous and highly dysfunctional styles of "traditional" karate, Koryu Uchinadi Kenpo-jutsu® is a modern interpretation of Okinawa's historic combative-like disciplines, a completely systematized, cohesive and coherent method of learning/teaching. Based on common mechanics and supported by immutable principles, the most unique features of Koryu Uchinadi Kenpo-jutsu are its vibrant body dynamics, functional HAPV-theory [Habitual Acts of Physical Violence] and application-based two-person drills.

Koryu Uchinadi can also be learned/imparted as a provocative alternative to conventional methods of physical fitness and stress management. Learning how to respond dispassionately to unwarranted aggression requires self- empowerment. Such training promotes an inner-calm and, where conflict exists, helps restore balance to personal and professional relationships. Koryu Uchinadi® is a non-competitive, totally application-based defensive practice, punctuated with moral philosophy and highlighted by introspective teaching as a comprehensive single study.

What will you learn?
In this first eight week introductory course, the learner will build upon principals using a series of twelve or more flow drills, which develop functional spontaneity. Making the drills habitual is the goal, rather than learn a couple of self-defense “tricks” that will be forgotten in a matter of days or weeks.

Also, for those individuals who Crossfit, every effort will be made to show the many parallels that exist between the two disciplines. You will see body-weight squats, burpees, the push-press and dead-lifts in a whole new light.

Core Application Practices[Culminated in a system of two-person drills]

#1. Percussive Impact
#2. The Clinch
#3. Joint Manipulation
#4. Chokes/Strangles-Air/Blood Deprivation
#5. Balance Displacement
#6. Ground-fighting & Submission
#7. Escapes & Counters


Cost is $80 for the eight week intro course.

www.koryufit.comwww.koryufit.blogspot.com

Beginning Wednesday, February 11th
Location:
Evolved Athletics
16120 San Carlos Blvd. Unit 4
Ft. Myers, Fl. 33919

Schedule:

Monday\Wednesday 6:45 -8:00 P.M.
Thursday 9:00 – 10:15 A.M.

Call239-699-2050[Nick] 239-851-3940 to RSVP, email: nick.depaolo@gmail.com crossfittb@yahoo.com or as a current member ask Jeremy Barnett for the sign up sheet in the gym.

Sunday, February 1, 2009

Mon. 2-2-09 WOD

Mon. 2-2-09 W.O.D.

Warm Up:

Shoulder Stretches

Squats,

Single Leg/Arm Touch Downs

Push Ups

 

Core Lifts:

Shoulder Press-10,8, 6, 4, 2

Deadlift-10, 8, 6, 4, 2

 

WOD: AMRAP in 15 min.

10-KB Swings

10-Sit Ups

Pull Up Progressions

This information came in to me this past Friday from one of our CrossFit affiliates. Thought this might be helpful. Check it out.



A question came up today what you can do if pullups are not an option for you at this point.  let me walk you through a progression I have used on clients in the past to work on their pullups:
 
Lat- Pulldowns.  Use the cable system or Lat Pulldown Machine to increase strength in teh muscles that will be used in a pullup
 
Hang for time-  Talk about hanging around.... yes, this still helps to develop forearm and upper arm strength.  Keep doing this longer and longer and soon you will be able to have the grip strength to complete a pullup.
 
Jumping Pullups- This is similar to an assisted pullup, but you start on the ground and jump  to get your chin over the bar.  this allows you to focus on developing the range of motion necessary to complete a pullup.
 
Assisted pullups- Use a machine, tubing, box, legs, whatever you can to help you complete a pullup.  Anything that reduces the weight you use will help!
 
Half pullups- Start with the top half and work your way to a larger and larger range of motion
 
Negative pullups-  Jump to the top and slowly lower yourself.
 
All of these tools can be used to increase your upper body strength to complete the pullups.  There is also another type of pullup in which you can use a bar across a squat rack and do a reverse push-up.  Hang on to the bar above you, and pull yourself to the bar. 
 
Please do not hesitate to shoot an email with any other questions.  Have an amazing and empowered day!

Here is to your success!
 
Kevin Hughes, CSCS
Crossfit-FTF
www.ftfwellness.com 
www.CrossfitFTF.com
(916) 470-3782