Thrs. 1-1-09 HAPPY NEW YEAR's DAY!

Thrs. 1-1-2009 HAPPY NEW YEAR’s DAY!

 

Hey Crossfitters,

 

It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of  you succeed in reaching your fitness goals.

 

I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.

 

For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1^st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.

 

New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS) Ft. Myers, Fl. 33908 in the Kelly Crossing Plaza 1-Block south of the new Target Shopping Plaza on the right. The smaller 1500 sqft unit is located in the back of the plaza (Unit 3B). Please park in the back.

 

Parking in the back available

 Back of bldg.                     (Unit 3B)-Temporary CrossFit Unit

Front of Bldg:Vegas Experience   Metro PCS  Unit 4 Evolved Athletics/CrossFit

 

---

                                  San Carlos Blvd.       &     Kelly Rd.                                                                                                      

 

HAPPY NEW YEAR!!

Hey CrossFitters,

We made it through another great year and now it's time to start a new. Today was officially our last day training at The Training Ground. I met many great people while training there and look forward to meeting many more wonderful CrossFitters in 2009. Thank you for your support and commitment to CrossFit Thoroughbreds.

Monday Jan. 5th is our official 1st day training at our new location: Kelly Crossing Plaza 16120 San Carlos Blvd. We will be meeting and training out of unit 3B in the back of the building for the month of January. Drive behind the plaza and look for unit 3B. There is plenty of parking in the rear of the building.

Please show up 

5-10 min. early 

to fill out information 

paper work.

All current 

CrossFit members 

can sign up 

for $99.00 for 

the month of January. 

For the month of Jan. I am only accepting Cash or Check payments-NO CREDIT CARDS. All checks will be made payable to Evolved Athletics, Inc. Starting in Feb. I will be able to accept credit card payments as well as EFT draft payments.

A list of other pricing options is listed below and will go into effect Feb. 1st 2009.

Our 2009 CrossFit Class times are: (Coach-Jeremy Barnett & Danny Aguire)

Mon, Tues., Wed.: 5, 6, 7, 8, 9, 10, 11am & 5:30pm

Thrs.: Off Day-Private Training by appointment only

Fri.: 5, 6, 7, 8, 9, 10 & 11am NO EVENING CLASS! (This may change in the future)

Sat.: 9am BOOT CAMP

Sun.: CLOSED

Our 2009 Powerlifting Class time are: Coach-Danny Aguire)

Mon., Tues., Wed., Fri.:  12:00pm, 1:00pm, 4:00pm, 5:00pm, 6:00pm & 7:00pm

Thrs.: Off Day-Private Training by appointment only

Sat.: 12:00pm (more times to come)

Sun.: CLOSED

Our 2009 Open Powerlifting Equipment Only times are: (NO Coaches available-Train on Your Own)

Mon., Tues., Wed., Fri.: 5, 6, 7, 8, 9, 10 & 11 am

Sat.: 8, 9, 10, 11

Sun.: CLOSED

Evolved Athletics, Inc. 

2009 Training Plans

New Member ONLY -  Initial Sign Up: $120.00

(6-semi-private sessions + 2 weeks of Team Group Training + 4-Sat. BOOT CAMPS)

Single Member-Team Group Training Plan

1 Month Training Pay as You Go: $120.00

Month to Month EFT: $99.00 (no contract)

3 mo. Paid in Full: $267.00 (SAVE $93.00)

6 mo. Paid in Full: $504.00 (SAVE $216.00)

12 mo. Paid in Full: $948.00 (SAVE $492.00)

 

Married Couples- Team Group Training Plan

1 Month Training Pay as You Go: $188.00

Month to Month EFT: $178.00 (no contract)

3 mo. Paid in Full: $480.00

6 mo. Paid in Full: $900.00

12 mo. Paid in Full: $1680.00

 

Family- Team Group Training Plan:

(Up to four family members)

1 Month Traininig Pay as You Go: $376.00

Month to Month EFT: $366.00 (no contract)

3 mo. Paid in Full: $987.00

6 mo. Paid in Full: $1860.00

12 mo. Paid in Full: $3480.00

 

Youth-Team Group Training Plan (12-19)

1 Month Training Pay as You Go: $75.00

Month to Month EFT: $50.00 (no contract)

3 mo. Paid in Full: $129.00

6 mo. Paid in Full: $180.00

12 mo. Paid in Full: $240.00

 

DISCOUNT- Team Group Training Plan

Police, Fire, S.W.A.T., EMS, Military,

Coast Guard, Corporate-(10 or more employees)

1 Month Training Pay as You Go: $75.00

Month to Month EFT: $50.00 (no contract)

3 mo. Paid in Full: $129.00

6 mo. Paid in Full: $180.00

12 mo. Paid in Full: $240.00

Wishing you and yours 

a very happy and healthy New Year!  

Wed. 12-31-08 W.O.D. HAPPY NEW YEAR!

Wed. 12-31-08: W.O.D.: Spartan 300

HAPPY NEW YEAR!!!

 

Warm Up: 2 Rounds

 

10 Bar Only Overhead Squats + 10 Bar Only Shoulder Presses + 10 Bar Only Upright Rows + 5 Bar Only Overhead Lunges each leg

 

Complete: Advanced 4 Rounds, Beginner – Intermediate 2 Rounds:

5 KB Thrusters

10 Burpees

15 Wall Ball Shots

20 Burpees

25 KB SDL High Pulls

 

Total: 300 Reps Total

BB Thrusters=20

Burpees=120

Wall Ball Shots=60

KB SDL High Pulls=100

Tues. 12-20-08 W.O.D.

Tues. 12-30-08: W.O.D.:

 

60 sec. Mountain Climbers + 10 KB Windmills each side

 

Run to Buckets & Back + Row 500m.

 

60 sec. Mountain Climbers + 10 KB Windmills each side

 

2-Laps Around Bldg. + Row 300 m.

 

60 sec. Mountain Climbers + 10 KB Windmills each side

 

1-Lap around Bldg. + Row 100 m.

Mon. 12-29-08 W.O.D.

Mon. 12-29-08: W.O.D. 

Warm-Up:

30 Mountain Climbers

30 KTE or lying leg raises

30 Alt. Leg/Arm Pikes

60 sec. Lateral Planks on Forearm

 

(Complete 3 rounds)

10 Single Arm KB Swings (each arm)

10 KB Push Presses (men 50-70lb, women 20-40lb)

10 Body Rows on Rings or Pull Ups on Bar

10 KB Plank Rows (each arm) Balance 1-Arm on MB

 

BIG D 5- BARS of DEATH WEEK 1

Darian Barnett Age=15, Body Weight=192

12-26-2008

5-BARS of DEATH     Week 1

Complete 3 Rounds in Best Time Possible

Squat- reps=1 @ 90% 1rm 315 lb

Bench- reps=2 @ 85% 1rm 215 lb

Deadlift- reps=3 @ 80% 1rm 350 lb

Power Clean- reps=4 @ 75% 1rm 150 lb

Push Press- reps=5 @ 70% 1rm 175 lb

Best Time=12:46

Sat, 12-27-08 NO BOOT CAMP TODAY!

Sat. 12-27-08 NO BOOT CAMP TODAY!

Fri. 12-26-08 W.O.D.

Fri. 12-26-08 BOOT CAMP: 9:00 am ONLY!!!

NOTICE: I am only having (ONE) 9:00am BOOT CAMP class on Fri. 12-26-08.

 

NO BOOT CAMP ON SATURDAY MORNING!!

 

 

W.O.D.: 4 rounds

Complete all 4 rounds at 1 exercise before moving to the next exercise. 1 min. of work with 20 sec. of rest for 4 rounds/exercise. Complete as many reps as possible per round.

 

Leg Raises

Squats

Mountain Climbers

Lunges

Push Ups

Planks

Wall Sits

Lateral Shuffles

Thrs. 12-25-08 HAPPY HOLIDAY!

Thrs. 12-25-08

 

HAPPY HOLIDAY TO ALL MY CROSFITTERS!

 

NOTICE: I am only having (ONE) 9:00am BOOT CAMP class on Fri. 12-26-08.

 

NO BOOT CAMP ON SATURDAY MORNING!!

Merry 

   Christmas

       to 

          All

              My 

                  CrossFitters

Merry Christmas CrossFitters!

Merry 

       Christmas

              to 

                   All

                        My 

                            CrossFitters!

CrossFitters Running with Santa in Vegas.

ROWER WARNING!!

Just wanted to warn anyone or any CrossFit affiliates that purchased Concept 2 Rowers from Sept. 2006 to April 2007 to check the center metal frame unit for any cracks or wear and tear. These models have a metal defect and will break near the foot plate. Mine just broke today and I called Conept 2 to have a new unit shipped out to me for FREE. Check you serial number on the bottom of the machine. The first 6 digits is the date the model was produced. If it starts with 090106 - 040107 you should contact Concept 2 for a new unit.

Here are the pictures of the damage and what to look for:

Center metal sides bend and break in half.

"A" frame crack on both sides of center frame

Wed. 12-24-08 W.O.D.

Wed. 12-24-08 W.O.D.:

NOTICE: MORNING CLASSES ONLY!!!  NO EVENING CLASSES!!

Warm Up: 1 Round

High Knees slow/fast + Shoulder Stretches + Squats + Lateral Shuffle

 

W.O.D.: (45 min. to complete with the highest WATT’s average on the rower)

 

15-Ring Body Rows

Walking Kettlebell Swings down/back

60 sec. Row for highest WATT average

KB Carry Up/Down Stairs

 

Temporary CrossFit space for January

Hey CrossFitters,

More toys came in today for Christmas. Lots and lots of bumper plates. 

We now have:

28 -45 lb. bumper plates

2-35 lb. bumper plates

34-25 lb. bumper plates

32-10 lb. bumper plates

Can't wait do some sumo deadlift high pulls, cleans, clean n jerks and push presses with them.

Christmas came early this year. Yeahhhh!

Here's some photos of the smaller temporary unit for Jan. and some of the equipment already in it.

Glute Ham Developer

Dynamax Medballs

Ohhh we LOVE our tires

Squat Racks

Bumper Plates

Sandbags & Medballs

LOTS of Bumpers

OHH YEAH! Kettlebells up to 100 lbs.

Now let's have some FUN!!!

Tues. 12-23-08 W.O.D.

Tues. 12-23-08 W.O.D.:

Warm Up: 1 Round

Shoulder Circles + High Kness Slow/Fast + Squats + Lateral Shuffle + Bear Crawl + Lateral Plank Walks

 

W.O.D.: 5 Rounds Best Time

 

10-Burpees + Run Front Lot + 20 Push Ups + Run Front Lot + 30 Dips + Run Front Lot

New CrossFit gym photos

Hey CrossFitters,

We're finally moving forward with our new gym. I had over 3000 lbs. of equipment dropped off last week and we've already begun the remodeling process. This past weekend I had the old flooring removed, the front desk removed and the front office removed giving us much more room for all kinds of FUN. 

I also had some of our CrossFitters come in and begin painting some of the gym. I tried helping but I think I just made it worse. I'm definitely NOT a painter. I'll just stick to training. We took some pictures of the new gym at it's beginning phase and we'll continue to take pictures as we continue through the build out process.

Check them out below:

Michele is the brains behind this operation

Back of boulding

Storage closet

Changing room & bathrooms

Nice long room for sprints

My office

I really can't paint! But I like the color.

Doing a great job Ryan!

Mike getting down low.

Can't wait to try out the sprint lanes.

More photos to come as we progress.

Mon. 12-22-08 W.O.D.

Mon. 12-22-08 W.O.D.:

Warm Up: 1 Round

Shoulder Stretches

Practice: 4-point balance & 2-point balance + Turkish Get Up 5 each side

 

W.O.D.: AMRAP in 20 min.

 

20 Single Arm KB Deadlift High Pulls

10 Each Leg KB Overhead Lunges

20 Each Side KB One Arm Bent Over Rows

Sat. 12-20-08 BOOT CAMP

Sat. 12-20-08 BOOT CAMP: Two Teams

We'll miss you Sandra- This one is for you!

Truck Push:  One team in front and one team in back. Two people from the team in back push the truck 40 yrds then two people from the other team push the truck back 40 yrds. The first 4 people that pushed the truck will then run 1 lap around the building (get ready to repeat another round)

 

Tire Flips:  200lb. tire 10 flips/team with two people flipping back and forth to each other. Then lateral shuffle to end of parking lot and back. Repeat 2 more rounds.

 

Both Teams: 1 min. / exercise, 20 sec. rest then repeat 2 more rounds

Push Ups + Band Rows + Jump Squats (or squats)

Fri. 12-19-08 W.O.D. THE MURPH

Fri. 12-19-08 W.O.D.:

“THE MURPH TEST’

Mighty Murph= Run to Buckets + 100 Pull Ups + 200 Push Ups + 300 Squats + Run to Buckets

 

Mini Murph= Run 3 Laps Around Bldg + 75 Pull Ups + 150 Push Ups + 250 Squats + Run 3 Laps Around Bldg

 

Micro Murph= Run 2 Laps Around Bldg + 50 Pull Ups + 100 Push Ups + 200 Squats + Run 2 Laps Around Bldg

CrossFit to the rescue

Hey CrossFitters,

My last three Thursdays have been pretty exciting. I had the pleasure of working with our cities local Fire Departments. They allowed me to come in and demonstrate what CrossFit is all about and how it can be helpful to our local fire men and women. I had a short video that demonstrated some of workouts and even had some footage of firefighters doing our WOD's. After the video we went into the bay area where they keep the fire trucks and had some of the guys participate in the Fight Gone Bad workout.

The guys were good sports and worked hard to get high scores. Most had never trained this way before and found it to be very challenging. Of course Fight Gone Bad isn't your typical workout. I don't think anyone is truly prepared for the intensity that is required from this particular workout.

I give these guys credit for stepping up and giving it a try. I feel that everyone gave 100% effort and worked to their fullest capacity. Below is a list of people that completed this workout and their scores. NICE JOB GUYS!

If I'm ever in an accident or fire this is definitely the group of men and women I want to come and rescue me. All of you are truly amazing people and I want to thank you for having me in your home.

I would like to thank a few people for their participation in assisting me with this project. Without their help and support I would not have been able to pull this off.

Thank you,

John Specuza

Russ Baker

Joe LaCroix

Ryan Farishian

Nick DePaolo

Mehmet Cingoz

Danny Aguire

Erika Kiss

You guys always have my back and I thank all of you for your continued support.

FIGHT GONE BAD:

3 rounds. Each round has five exercises. Complete  as many reps as possible in 1 min. for each exercise. No rest until all five exercises are complete. Then rest 1 min. and repeat. Total the number of reps and calories burned at the end of all three rounds to get the total score for the workout. Prescribed weights are listed in parenthesis for men and women. 

Exercises:

1 min. Wall Ball Shots (men 20 lb. ball, women 10 lb ball)

1 min. Rower Most calories burned

1 min. Push Press (men 30 lb. kettlebells, women 10 lb. kettlebells)

1 min. Squat Jumps

1 min. Sumo Deadlift High Pulls (men 95 lbs., women 35 lbs.)

FIGHT GONE BAD SCORES:

Luke-244

Dave-249

Brad-180

Johnathon-241

Brando-277

Scott-256

Paul-221

Seth-234

Daniel-266

Martin-265

Mike-204

Drew-238

Joe-276

Russ-235

Wed. 12-17-08 W.O.D.

Wed. 12-17-08 W.O.D.:

Warm-Up: Complete 2 rounds:

Shoulder Stretches

SDLHP Pole

Thrusters Pole

MB toe taps

Jump ropes

Hypers

 “THEN COMPLETE”

As many rounds as possible (AMRAP) in 30 min. of:

10 BB Deadlifts  

20 KB swings (men 60-70lb., women 30-40lb.)

(Rest 1-2 min. between rounds. Increase lbs. on Deadlift each set as long as you maintain perfect form and technique)

Tues. 12-16-08 W.O.D.

Tues. 12-16-08 W.O.D.: NOTICE: I will be out of class today. I have been called in for jury duty and will return Wednesday. Today is a cardio/core day which everyone is capable of completing without my presence. I expect everyone to come in as usual, sign in, complete the workout and post your time for me. I apologize for this inconvenience and will see everyone on Wednesday.

2-Teams compete for best time

Complete all rounds for best time: ( Remember you’re being timed so this isn’t a slow casual cardio day. The Row and the run are sprints. Finish each of them as fast as possible. Remember to right your time down when you finish. HAVE FUN!!)

Row 200m. + Run 1 lap + Jump Rope 1 min. + KTE’s

Row 500m. + Run 2 lap + Jump Rope 1 min. + KTE’s

Row 800m. + Run 3 lap +  Jump Rope 1 min. + KTE’s

Mon.. 12-15-08 W.O.D.:

Mon. 12-15-08 W.O.D.: NOTICE: I will be out of class for Tuesday. I have been called in for jury duty and will return Wednesday. Tuesday is a cardio/core day which everyone is capable of completing without my presence. I expect everyone to come in as usual, sign in, complete the workout and post your time for me. I apologize for this inconvenience and will see everyone on Wednesday.

Warm-Up: (60sec. each exercise) 2 Rounds

Pole shoulder stretches + Pole front squats + Pole Thrusters + Shoulder circles + Jumping Jack Squats + Leg stretches + Planks + Leg Raises

 

W.O.D.: 21, 15, 9, 3

K.B Thrusters

KB or Sand Bag Cary Up/Down Stairs

HGPT Sponsorship Program

HIGHER GROUND POWERLIFTING TEAM

In spite of the athletic success HGPT has maintained, the difficulties involved in keeping our athletes committed to the program and supporting them are huge. Many leave because of job-related impediments, family issues, and frustrations from lack of necessary travel support to take part in competitions or even stop progressing for lack of proper nutrition. HGPT’s program is sustainable only through our sponsors support.

We are therefore seeking corporate support and sponsorship. Cooperate sponsorships will help to support HGPT programs and provide our athletes with the necessary funds to train and compete at the highest level. Your support and sponsorship will also help to fund our youth athletic powerlifting programs. Help our youth find a positive outlet through competitive powerlifting and nutritional education which will help put a stop to our countries increasing youth obesity epidemic.

Visit: www.evolvedathleticsfl.blogspot.com or call 239-851-3940 for more information

From corporate sponsorships and support we will be able to provide the following items to HGPT athletes:

-         Sports equipment, both for training and competition

-         Travel support

-         Food

-         Lodging

2009 HGPT Sponsorship deadline is 1-31-2009

2009 HGPT Sponsorship Plans

Gold Sponsorship=$1500.00

*Free Training for 12 months for: 1-Owner, Manager or Employee                    

*Name on Team T-Shirts                                                                                      

*Name on team banner                                                                                           

*Name on Video production credits                                                                         

*Name in press releases                                                                                            

*Name in EA blog/website

Silver Sponsorship=$1000.00

*Free Training for 6 months for: 1-Owner, Manager or Employee                                    

*Name on Team T-Shirts                                                                                                

*Name on team banner                                                                                               

*Name on Video production credits                                                                                 

*Name in press releases                                                                                            

 *Name in EA blog/website

Bronze Sponsorship=$500.00

*Free Training for 3 months for: 1-Owner, Manager or Employee                                   

*Name on Team T-Shirts                                                                                            

*Name on team banner                                                                                            

*Name on Video production credits                                                                              

*Name in press releases                                                                                         

*Name in EA blog/website

Contributor Sponsorship=$200.00

*Name on Team T-Shirts                                                                                                 

*Name on team banner                                                                                                      

*Name on Video production credits                                                                              

*Name in press releases                                                                                             

*Name in EA blog/website

Make sponsorship checks payable to: Evolved Athletics, Inc.

Mail to:

Evolved Athletics, Inc.                                                                                                     

16120 San Carlos Blvd. Unit 4  Ft. Myers, Fl.  33908  

239-851-3940

crossfittb@yahoo.com   

                                                                                                             

BIG D -Oct. 2008 Tony Conyers Powerlifting Extravaganza

He broke 4-World, National and Fl. State Records

Click below to view:

Owner/Coach of Evolved Atheltics-Jeremy Barnett (his son BIG D)

BIG D Dec. -2008 R.A.W. United Powerlifting Championships

He Broke 4 more- World, National and Fl. State Records

P.S. Look for BIG D in next months issue of Sports Illustrated in (Faces in the Crowd)

Coach-Danny Aguirre - Cancer Survivor, Powerlifting Star

Sat. 12-13-08 W.O.D. BOOT ACMP

Sat. 12-12-08 Boot Camp:

 

Complete: 4 Rounds: 60 Sec. / Exercise (rest 20 sec. between rounds)

Station #1: Overhead Plate Carry (50 ft. down and back)

Station #2: KB 1-arm Deadlift High Pulls each (2 rounds right arm, 2 rounds left arm)

Station #3: Burpees

Station #4: Wall Ball Shots

Station #5: MB Trunk Rotations Seated

Fri. 12-12-08 W.O.D.

Fri. 12-12-08 W.O.D.:

Warm Up:

Shoulder Stretches

Squats

High Kness

Squat Jumps

Lateral Lunge Stretch

Samson Stretch

 

Core Lift: Squat: 10, 8, 6, 3 x 5

 

W.O.D.:

25 Wallball Shots

200m. Row

10 Box Jumps

25 KTE’s

Wed. 12-10-08 W.O.D.

Wed. 12-10-08 W.O.D.:

Warm-Up:

Shoulder Stretches

Squats

High Knees

Push Ups

Single Leg/Arm Touch Downs

 

W.O.D.: Work on proper form and technique

Bench Press(Men 100-185, Women 45-100) +

Deadlift (men 135-200, Women 65-135)  
10-9-8-7-6-5-4-3-2-1 reps of each

Tues. 12-9-08 W.O.D.

Tues. 12-9-08 W.O.D.:

NOTICE: I will be out of class Tuesday 12-16-08. I have been called in for jury duty and will return Wednesday 12-17-08. Today is a cardio/core day which everyone is capable of completing without my presence. I expect everyone to come in as usual, sign in, complete the workout and post your time for me. I apologize for this inconvenience and will see everyone on Wednesday 12-17-08.

 

Warm Up: 2 Rounds

Shoulder Stretches

Squats

High Knees

Lateral Lunge Stretch

 

W.O.D.: As Many Rounds As Possible In 40 min.

1-lap around bldg.

25 sit ups

1- KB carry up/down stairs

25 Mountain Climbers

Run 2-laps around bldg.

25 Burpees

(REPEAT)

Pumpkin and Chicken Curry

Pumpkin and Chicken Curry

I       ngredients   2 chicken breasts, sliced 5 cups pumpkin, diced 2tbs olive oil 1 onion, diced 2 garlic cloves, finely chopped 2tbs ground ginger 1tbs ground turmeric 2tbs ground coriander 2tbs ground cumin 1 ½ cups vegetable stock 1 bunch fresh coriander, chopped Salt Instructions Fry onion and garlic in a large pan with  oil on medium heat for 2minutes.  Add chicken  and cook stirring constantly for 10minutes or  until chicken has turned white. Add ginger, turmeric, coriander and cumin  and stir for 1minute. Add stock and leave to simmer on low heat  for 15minutes. Add chopped coriander, cover  pan and cook for a further 2minutes. Season with salt to taste. Cool slightly  before serving. For more great recipes like this one,  check out the Paleo Cookbooks at www.paleocookbook.com