Friday, July 31, 2009

Sat. 8-1-09 BOOT CAMP


BOOT CAMP
Warm Up:
Chest Pass
Trunk Rotational Passes
Overhead Passes
Squat Passes
Lunge Overhead Passes
High Knees
Light Jog
Run


3 Rounds- 2 TEAMS

Team KB Shuttle Runs: (Losing team does 10-Burpees)

20, 30, 40lb KB's - Carry 20 lb KB 50ft to cone and return to start then, carry 30lb KB 50ft to cone and return to start. Continue until all KB's have been carried then the next team member can start. First team finished WINS!

Team Overhead Plate Carry & Press: (Losing team does 10-Burpees)

KB Thrusters each arm 5-reps

Overhead Plate Carry 50ft down & back

Thrusters- KB 5-reps per arm then carry plate overhead 50ft down & back then next team member can start. Each team member must complete 3 rounds. First team finished WINS!



Reminder:

Fat Fall Off Fitness Challenge 2009


Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 22 Days Left to Sign Up!


Spaces are limited so get yours NOW!


Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.


We look forward to helping you change your body and life for ever.


Jeremy Barnett, Owner-CFT
Evolved Athletics


Click here to print entry form and flyer info.



An Introduction to the Sport of Kettlebell Lifting

An Introduction to the Sport of Kettlebell Lifting

Shared via AddThis

Lynn Deadlift 190 lbs.

Lynn Biser makes a new gym P.R.= 190 lb. Deadlift


Thursday, July 30, 2009

Fri. 7-31-09 WOD

Warm-Up: 1 Round
Shoulder Stretches
Squats
Band Rows
Band Press
Reverse Lunges
Lateral Lunge Stretch

W.O.D.: Partner Training
(2 Rounds Best Time)
10-Burpees
Run back Parking Lot
20 MB Slams
Run back Parking Lot
30 MB Chest Passes each to partner
Run back Parking Lot
40-Leg Raises
Run back Parking Lot
50 KB Windmills (25/side)
1-Lap around entire building


Fat Fall Off Fitness Challenge 2009


Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 23 Days Left to Sign Up!


Spaces are limited so get yours NOW!


Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.


We look forward to helping you change your body and life for ever.


Jeremy Barnett, Owner-CFT
Evolved Athletics


Click here to print entry form and flyer info.

Darrell Bartley Testimonial

Tuesday, July 28, 2009

Wed. 7-29-09 WOD

Warm-Up: 1 Round
Shoulder Stretches
Squats
High Knees
Power Clean Practice Polls

Core Exercise: Power Cleans 10, 8, 6, 3 x 5 HEAVY

W.O.D.: 2 Rounds in 30 min.

10-KB SDHP
10-KB Plank Rows each arm
25-Sit Ups
25-Back Extensions
Lunges 30 yrds down & back


Fat Fall Off Fitness Challenge 2009


Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 25 Days Left to Sign Up!


Spaces are limited so get yours NOW!


Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.


We look forward to helping you change your body and life for ever.


Jeremy Barnett, Owner-CFT
Evolved Athletics


Click here to print entry form and flyer info.


Got Water?


It is well known fact that water intake should be increased along with increased levels of exercise, sport or physical exertion. The body loses 2.5 percent of body water every day, and this rate goes up with exercise and sport. The daily water intake calculator factors in the daily activity level to counter the body water lost during exercise.


It is recommended that you drink 16 ounces of water for every pound of body weight lost during exercise. Many people do not know that it is essential to drink the recommended daily amount of water while going through weight loss or while dieting. The reason for this is that the liver requires water to metabolize body fat.


This daily recommended water intake calculator is only to be used as a guideline, and it not meant for medical diagnosis. The results of the water intake calculator should not be interpreted as medical advise.


Please contact your doctor if you feel uneasy after exercise or do not feel fit/ feel tired/ feel dehydrated even after drinking the recommended daily intake of water.You will understand the symptoms of dehydration and the importance of drinking the right amount of water from the below video.






Get Your Evolved Athletics Water Bottle TODAY!


Monday, July 27, 2009

Tues. 7-28-09 WOD

Warm-Up: 1 Round
Shoulder Stretches
Band Rows
Band Press
Leg Raises
Planks

Core Lift: Shoulder Press 10, 8, 6, 2 x 5, 2 x 3

W.O.D.: 5 Rounds

20-Push Ups
200 m. Row
20-Dips
20-Mountain Climbers


Fat Fall Off Fitness Challenge 2009


Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 26 Days Left to Sign Up!


Spaces are limited so get yours NOW!


Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.


We look forward to helping you change your body and life for ever.


Jeremy Barnett, Owner-CFT
Evolved Athletics


Click here to print entry form and flyer info.

Jeremy Ridgeo-Testimonial

Presley 105 x 3

Presley-age 15 (105 lbs. x 3 reps)

Sunday, July 26, 2009

Mon. 7-27-09 WOD

Warm-Up: 1 Round

Shoulder Stretches
Squats
Lateral Lunge Stretch
SDLHP Practice Bar
Thruster Practice Bar

W.O.D.: FRAN 10 min. time limit per group

21, 15, 9

Thruster (Men-95 lb., Women-55lb.)
Pull Ups


Fat Fall Off Fitness Challenge 2009


Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 27 Days Left to Sign Up!


Spaces are limited so get yours NOW!


Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.


We look forward to helping you change your body and life for ever.


Jeremy Barnett, Owner-CFT
Evolved Athletics


Click here to print entry form and flyer info.


Nick DePaolo-Testimonial

Bench Press Accident

5-Good Reasons to grip with your thumb around the bar

Saturday, July 25, 2009

BIG D & the Human Pyramid


BIG D and the Human Pyramid
All those yoke carries finally paid off
Hawks Cay Resort

Danny deadlifts 595lbs.

Congrat's goes out to EA's strength coach Danny Aguirre today. He pulled off a 595 lb. reverse band deadlift for 3 reps. Pretty impressive lifting. Keep up the hard work Danny! It's paying off.

D & D Powerlifting Extravaganza




Xtreme Fitness 4 Xtreme People


D & D Powerlifting Extravaganza


The D&D Powerlifting Extravaganza in Fort Myers, Fl. will be held at Evolved Athletics on Aug. 15th, 2009. Lifting begins at 10:00am. If you want to compete, please make sure to get your entry in the mail asap! I have attached a contest packet if you do not have one. Click here for entry form


For those wishing to come out and support our lifters the D & D Powerlifting Extravaganza will be hosted at Evolved Athletics 16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908 on Aug. 15th, 2009. Remember lifting begins at 10:00am.


Spectators are FREE!


Friday, July 24, 2009

Sat. 7-25-09 BOOT CAMP

BOOT CAMP

Partner KB Training (1 min. of work, 30 sec. rest, 4 rounds/exercise)

KB Swings + Push Ups
KB Push Presses + Squat Jumps
KB Bottoms Up Overhead Hold + Mountain Climbers


Fat Fall Off Fitness Challenge 2009


Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 29 Days Left to Sign Up!


Spaces are limited so get yours NOW!


Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.


We look forward to helping you change your body and life for ever.


Jeremy Barnett, Owner-CFT
Evolved Athletics


Click here to print entry form and flyer info.


Jay & Naomi Koller-Testimonial

Thursday, July 23, 2009

Fri. 7-24-09 WOD

Warm –Up: 1 Round
Shoulder Stretches
High Knees
Squats
Lateral Lunges
Band Press
Band Rows

W.O.D.: Best Time

1 mi. Run
50 Wallball Shots
1 mi. Run
50 SDLHP KB (Men 50-60, Women 30-40)
You can substitute the run with a bike ride to the bridge then to Gladiolus and back to the gym. If you do not have a bike you can rent one of our gym bikes for $5.00. Please bring a bike helmet and a bottle of water. We WILL NOT rent a bike to you if you do not have a bike helmet! Bike rentals are first come first served!


Fat Fall Off Fitness Challenge 2009


Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 30 Days Left to Sign Up!


Spaces are limited so get yours NOW!


Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.


We look forward to helping you change your body and life for ever.


Jeremy Barnett, Owner-CFT
Evolved Athletics


Click here to print entry form and flyer info.


Alex Roepe-EA Testimonial

Witmer Family Fund


As many of you know Mike Witmer passed away Monday at age 43 from a brain tumor. He leaves behind wife Christi and a 4 year old son Ryan.Mike was very well known for coaching youth sports, mentoring new powerlifters, and devoting countless hours to officiating at powerlifting and strongman competitions in several federations.



Mike was squatting 900+, benching 600+, and deadlifting 700+ in competitions of the late eighties and early 90's. This was before the modernized gear came into being. Some of us old timers also knew him as Mike Van Ness.



He was very well rounded in the iron games and also a very successful strongman competitor and bodybuilder.I have established a donation fund for the Witmer family. Donations of any amount would be appreciated.



The donation fund is set up on the main page of the APA website http://www.apa-wpa.com/



For those wishing to attend the viewing hours or funeral:Viewing hours will be Thursday 5-7 and Funeral will be 11AM Friday at the 1st Baptist Church (Rt 17 - Brevard Ave)in Arcadia, Florida. (Viewing hours are also at the 1st Baptist Church).I am hoping many of you can attend the viewing hours or funeral. Our sport has lost a legend and many of us have lost a great friend.



Thank you,

Scott Taylor

Wednesday, July 22, 2009

3rd Annual SW FL. Strongman Contest Photos

3rd Annual S.W. Fl. Strongman Contest

BIG D 240 lb Stone


BIG D 220 lb Stone

Jim Dundon & Wayne Meyers head to head-
18 lb. SLedge Hammer Holds


BIG D 18 lb Sledge Hammer Holds


Kristina Merza 8 lb Sledge Hammer Holds


BIG D 405 lb 2" Axle Deadlift


Kristina Merza 225 lb 2" Axle Deadlift


BIG D 215 lb Log Press


Kristina Merza 95 lb Log Press

Tuesday, July 21, 2009

Wed. 7-22-09 WOD

Warm-UP: 1 Round

Shoulder Stretches

High Knees

Single Leg Touch Downs

Band Rows

Core Exercise: Deadlift 10, 8, 6, 2 x 5, 2 x 3

W.O.D.: AMRAP in 30 min.

20 KB Swings

10-Pull Ups or 20 Ring Rows

20 Hyperextensions (Adv. use GHD)

Fat Fall Off Fitness Challenge 2009


Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 32 Days to Left Sign Up!


Spaces are limited so get yours NOW!


Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.


We look forward to helping you change your body and life for ever.


Jeremy Barnett, Owner-CFT
Evolved Athletics


Click here to print entry form and flyer info.

Monday, July 20, 2009

Tues. 7-21-09 WOD

Warm-Up: 1 Round

Shoulder Stretches

Band Presses

Band Flys

Core Exercise: Bench Press 10, 8, 6, 2 x 5, 2 x 3

W.O.D.: AMRAP in 30 min.

10- Push Ups

KB or Sandbag Carry to end of drive and back

10- Dips (Adv. use rings or weighted dips)

Row 100m Sprint

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 33 Days to Left Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT

Evolved Athletics


Click here to print entry form and flyer info.

Sunday, July 19, 2009

Mon. 7-20-09 WOD

Warm Up: 1 Round
Shoulder Stretches
Squats
Lateral Lunge Stretch
Push Ups
Band Pulls

Core Exercise: Back Squat 10, 8, 6, 2 x 5, 2 x 3

W.O.D.: AMRAP in 30 min.

10 each leg- Overhead Lunges
Run Around Front Parking Lot
10- Burpees

Saturday, July 18, 2009

3rd Annual SW Fl. Strongman Competition

We had an amazing turnout today at the 3rd Annual S.W. Florida Strongman Competition. It was held at Alli-Gators off Colonial Blvd. at 12:00pm. Nineteen competitors competed for the title of S.W. Florida's Strongestman.

*Four women competed in the Women's division
*Eleven men competed in the Novice division
*Four men competed in the Master's division

Evolved Athletics had 7 members compete today. Kristina Merza "Krazy" competed in the women's division, Nelson Sprague competed in the novice division, Darian Barnett "BIG D" competed in the novice division, Alex Roepe competed in the novice division, Daniel Miller competed in the novice division, Jim Dundon competed in the master's division & Wayne Miller competed in the master's division.

These 7 men and women gave it their all today and represented our gym with great effort and energy. Congratulations to each one of you!

Lifter Ranking:
Kristina Merza "Krazy" 2nd Place Women's Division
Alex Roepe 7th Place Novice Division
Darian Barnett "BIG D" 8th Place Novice Division
Nelson Sprague 9th Place Novice Division
Daniel Miller 10th Place Novice Division
Jim Dundon 1st Place Master's Division
Wayne Meyers 2nd Place Master's Division

Part 1 Log Press



Part 2 Axle Deadlift



Part 3 Sledge Hammer Iron Cross Holds


Part 4 Stone Loading

Friday, July 17, 2009

Sat. 7-18-09 Boot Camp

BOOT CAMP:

Two Teams:

EVENT 1: Two Teams Compete
*Tire Flip 15 yrds
*Sprint 15 yrds down then 15 yrds back to tire
*Tire Flip 15 yrds back to start.
Tag partner so they can start the tire flip.

Each team member must complete (3) rounds

EVENT 2:
Men on one team & Women on another team
Sandbag or KB Carry to end of drive and back (HEAVY)
Row 200 m.
Sled Drag 60 yrds (Forward 30 yrds down & Backwards 30 yrds Back to Start)
(Men 135 lbs., Women 90 lbs.)

Each team member must complete (3) rounds
ATTENTION:
Please make plans to join BIG D and several of our members today
July 18th, 2009 for the 3rd Annual Southwest Florida Strongman Contest. Come support our guys and girls as they compete for the title of Southwest Florida's Strongestman.
Competition starts at 12:00pm and will be located at Alli-Gators Sports Bar and Grill off Colonial Blvd. - 4451 Veronica Blvd. Fort Myers, FL


Thursday, July 16, 2009

McDonalds Cheeseburger

Bet you'll run to McDonalds after this. ENJOY!

Fri 7-17-09 WOD

WOD: Complete 3 Rounds:
20 each side MB Rotational Slams
20 KTE's
20 Overhead slams
20 MB Sit Ups

Then Complete: 3 Rounds (HEAVY)
10- each leg KB Lunges- Heavy
10-Clapping Push Ups
10-KB Front Squats- Heavy
10-each arm KB Shoulder Presses- Heavy
ATTENTION:
Please make plans to join BIG D and several of our members on
July 18th, 2009 for the 3rd Annual Southwest Florida Strongman Contest. Come support our guys and girls as they compete for the title of Southwest Florida's Strongestman.

Competition starts at 12:00pm and will be located at Alli-Gators Sports Bar and Grill off Colonial Blvd. - 4451 Veronica Blvd. Fort Myers, FL

A Day at the CrossFit Games

A Day at the Crossfit Games

Monday, July 13, 2009
"I play real sports ... not trying to be the best at exercising." -- Kenny Powers.

AROMAS, Calif. -- Think of it as Bonnaroo with deadlifts and handstand pushups. Or Burning Man with kettlebells, and without all the acid. Okay, I can't vouch for everyone there, but if one of the competitors managed to get through the first day with a brain pulsing with Doc Ellis' dinner mints, then they are capable of any physical feat they choose to tackle, up to and including swimming the Bering Straits buck naked covered in chum in January.

Crossfit is a cult, or a fitness movement, and possibly a sport. It could be all three, or if you throw in a lifestyle, all four. An all-encompassing open-source fitness movement involving gymnastics, Olympic lifting, aerobic work, and if the mood is right, whatever "coach" feels like putting on the website as the workout of the day. It is all done very quickly, and with great intensity, and if you are not prepared, it will kindly help you remember what you had for lunch by forcibly reintroducing it to you. If that doesn't happen, then you will likely end up on the floor praying for oxygen.

The fire-breathingest of fire-breathing Crossfitters met in Aromas, California on Saturday to test their ability to do what Kenny Powers does not want to do: to be the best at working out, albeit in a competitive way, one that almost resembles ... a sport? At the least it's a sport-like substance with definite overtones of contest, and with a single wrinkle no other competition I can think of entails: the competitors have no idea what the format is until the day before the games themselves.

Competitors arrived at the scene at 7 a.m. -- a ranch just off the 101 in rolling California coastal hill country surrounded by the tawny hills, oak trees, and a beautiful contoured landscape very pleasing to the eye. It looks like the setting for Of Mice and Men, but with an encampment of tents and RVs surrounding it. It's beautiful, really, as long as you're not running 7.1 km across its most hill-acious parts. Hey, wouldn't that be fun to make people do? Crossfit's mysterious HQ thought so. It was the first workout the contestants faced on Saturday.

I sat on the backside of the course at the top of the ravine watching runners polka their way down. Coming around the corner they looked like sweaty, confident ponies in full lather. On the way back up they looked like this:

The run sent some to the tents, where a platoon of massage therapists and assorted entourage members took the 40 minutes in between events. If this were a pro event, I wouldn't be able to just waltz around the area where the athletes were receiving treatment, watching them pound fresh California produce they bought on the way in or play with their dogs. No handlers, no security guards, no barriers: all positives for the media. Negatives? None for the media, mind you, but for the athletes the ice tubs could use an upgrade.

The second event was a deadlift sequence. Forty minutes after running four miles. Through a ravine and over hills. Then a sandbag hill climb. Then a rowing/sledgehammer workout, then a three-set/90-rep couplet workout of hang power snatches and medicine ball tosses against a wall, and then a good bleeding, a dose of water torture, some strappado, and whatever other torture you'd like to throw into the sequence. The competitors would have eaten it up happily, and the 3,000 plus who showed up to drink the $3 beer and enjoy what has become, in only its third year, the surprisingly entertaining mutant hybrid of the World's Strongest Man and the old Survival of the Fittest.

For the viewer, it was the kind of compelling blend of unblinking physical horror you get from watching the last mile of an Ironman, but with the "Festivus Feats of Strength" curiosity and creativity of the aforementioned competition full of dudes named Magnus. I joked with one of the competitors that that the games would be on ESPN2 in five years. He shook his head. "Three." At the very least, as a spectator sport, it has raw potential, especially if they continue to serve three dollar beer and keep the whole low-carb carnival feel to the whole thing.

Scandinavians, by the way, were out in force and proud with it. Mikko Salo of Finland won the men's division, Annie Thorisdottir of Iceland placed 11th in the women's division overall, and the Danes provided moral support from the stands.

When competitors were cut in stages throughout the day to winnow down the field, one of them was Andy Petranek, the oldest male competitor at 42, a former Marine, and owner of a Crossfit Affiliate in Los Angeles. He's in unreal shape, can run for days, and he didn't make the cut for the final event of day one, the horrible turning point in the day when the spectacle of struggle turned into outright sado-masochism. The remaining competitors were grabbing backs, staring at medicine balls on the ground hoping they'd pick themselves up, and unable to hide the strain of the day's ridiculous workload on their faces. For Petranek and the others who didn't make it out of the first day -- only 16 men and 16 women advanced to the second day's tortures -- the disappointment was cut by the relief of not having to ask dead legs to do live work for a second straight day.

I asked him if he was happy with the results as the last round of the day began and the remaining competitors balled through the fifth and final round of punishment. He laughed, and said "Yeah, I am. Being cut means I don't have to go through the rest of it." Being the best at exercising does have its downsides, it seems, at the Crossfit Games: namely, pain in frequent and intense doses.

Posted In: Crossfit

rated 4.99 by 142 people [?]

Wednesday, July 15, 2009

BIG D Bench Press PR 280 lbs.

This has been an awesome week for PR's. 1st Darrell get's a 500 lb Squat, 2nd Jeremy gets a 315 Bench Press and now BIG D gets a 280 lb Bench Press PR. Great job guys! Keep up the hard work. Nice job coaching Danny & Jeremy.

BIG D Bench Press PR 280 lbs., age 15, Body weight 195 lbs

How to Master the Power Clean

How to Master the Power Clean

Shared via AddThis

Tuesday, July 14, 2009

Wed. 7-15-09 WOD

WOD: Best Time
21, 15, 9

Work in pairs. One person keeps track of time & reps while other person works. Then Switch.

Cleans (Men 95, Women 55-65)
Burpees
Pull Ups (Advanced complete Burpee Pull Ups)
ATTENTION:

Please make plans to join BIG D and several of our members on
July 18th, 2009 for the 3rd Annual Southwest Florida Strongman Contest. Come support our guys and girls as they compete for the title of Southwest Florida's Strongestman.

Competition starts at 12:00pm and will be located at Alli-Gators Sports Bar and Grill off Colonial Blvd. - 4451 Veronica Blvd. Fort Myers, FL

Jeremy Barnett 315 lb Bench Press PR

Jeremy Barnett-Making a come back. Best Bench Press 2 years ago= 345 lbs. Today did a 315 lb. P.R. Slowly coming back.

500 lb. Squat P.R.

Darrell age 53
500 lb. Squat P.R.

Monday, July 13, 2009

Tues. 7-14-09 WOD

WOD:
Best Time:

Run to bridge and back
Ride Bike to bridge and back
Row 1000 m.

If unable to run: Ride bike to the bridge and back then, to Gladiolus. Turn around and go back to the bridge then back to the gym. Then finish with the 1000 m. Row

Remember: Skipping this session and just doing a light cardio session at home or on a treadmill is NOT the same. Come in, step up to the challenge, give it 100% effort and treat it like a competition. GIVE IT YOUR ALL!!

Bring your own bike or rent one of our gym bikes for $5.00.
Please bring a bike helmet and bottle of water.

Bike rentals are 1st come 1st served!
ATTENTION:
Please make plans to join BIG D and several of our members on
July 18th, 2009 for the 3rd Annual Southwest Florida Strongman Contest. Come support our guys and girls as they compete for the title of Southwest Florida's Strongestman.

Competition starts at 12:00pm and will be located at Alli-Gators Sports Bar and Grill off Colonial Blvd. - 4451 Veronica Blvd. Fort Myers, FL

Sunday, July 12, 2009

Mon. 7-13-09 WOD


WOD:

Start on Goal Line...

2 Teams Compete: (3 Rounds per Team Member): 1 team member starts the thrusters then runs 30 yrds down & 30 yrds back. Tag partner then partner repeats until all team members have completed the exercises. 1st team finished wins!

Repeat sequence on next group of exercises:

12 KB Thrusters
Run 60 yards and back to Goal Line

12 KB Swings
Back Pedal 60 yards and back to Goal Line


12 Push Ups



Lateral Shuffle 60 yards and back to Goal Line

12 KB SDLHP

Bear Crawl 60 yards and back to Goal Line

Click here for more information on this event


Friday, July 10, 2009

Sat. 7-11-09 Boot Camp

BOOT CAMP

MB chest pass with partner (20 sec. work, 10 sec. rest x 8 rounds)

Overhead Plate Carry 60 yrds. 4 ROUNDS: Elbows must remain locked out over head. (30 yrds. down & 30 yrds back, group stays in a single file line following each other down & back. If you put the weight down before making it back to the start line do 10 burpees)

Truck Push 100' x 4 Rounds per person (After truck Push Lateral Shuffle 100 yrds. back to start line (50 yrds right & 50 yrds. Left)

Kaylee Krohn
Kaylee Krohn
awwwww thanks jeremy:) i know i complain alot lol but thanks for never getting mad at me:) yur a great trainer...u make me want to push myself to work harder..thank u

Thursday, July 9, 2009

Fri. 7-10-09 WOD

Bench Press:
8 x 50% 1rm
8 x 60% 1rm
6 x 70 % 1rm
5 x 75% 1rm
3 x 3 x 80% 1rm

WOD:
Complete 3 Rounds:
30-MB Push Ups (Advanced do Ring Push Ups)
15 each arm-KB Clean N Press

Sprints: 10, 20, 40, 60, 80, 100 x 2 sets

Tuesday, July 7, 2009

Wed. 7-8-09 WOD

Deadlift:
8 x 50% 1rm,
8 x 60% 1rm,
6 x 70% 1rm,
5 x 75% 1rm,
3 x 3 x 80% 1rm


WOD
Complete 3 Rounds:
Wall Ball Shots x 30
KB Swings x 30 (Men 55 - 70, Women 35-50)
Overhead KB Walking Lunges 40 yrds (20 yrds down & 20 yrds Back)


Stone Loading & Suicide Sprints

Monday, July 6, 2009

Tues. 7-7-09 WOD

Sprints

2 rounds of:

100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.

Sunday, July 5, 2009

Mon. 7-6-09 WOD

Complete for time:

21, 15, 9

Push Press (Men 95-135 lbs, Women 45-65 lbs.)
Pull Ups
Burpees
Calorie Row

Friday, July 3, 2009

Sat. 7-4-09 BOOT CAMP

BOOT CAMP:
Partner KB Training--One partner starts with the first KB exercise then sprints. While 1st partner is sprinting second partner begins the first KB exercise then sprints. First partner can not start the next exercise until their partner returns from the sprint. Goal is to complete all three rounds as quickly as possible as a team.

(30-20-10)
KB-SDLHP
Sprint to end of drive and back
KB-Thrusters
Sprint to the end of the drive and back
HAPPY 4th OF JULY!!!

Happy 4th of July!

Just want to wish everyone a Happy and Safe 4th of July weekend. I'd also like to say Happy Birthday to Arthur Fleck. My business partner and CrossFit member. Happy Birthday buddy!

Here's some video of our Pre-4th of July workout FUN!

Thursday, July 2, 2009

Fri. 7-3-09 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Over Head Squats
Jump Squats
Burpees

7 rounds:
7 Overhead Squats (Men 95 lbs, Women 45 lbs.)
7 Box Jumps 24" box
7 Over/Under Hurdles KB Carry