Sat. 1-31-09 BOOT CAMP

Sat. 1-31-09 BOOT CAMP

 

WOD: 2-Teams

 

Sandbag Relay-20, 30, 40, 50lb. bags 2 x’s each team member (sprint to bags, pick up one bag and bring it back to start line. Continue until all bags are at the start line. Then next team member can begin.

 

Push Ups: 1-Team member at a time does 10 push ups then the next team member can start. Continue until all team members have completed5 Rounds each.

 

Team Row: 1^st team to 5000 m. WINS! Each team member will row 200 m. then the next team will begin the row. Continue rotating team members  every 200 m. 

Fri. 1-30-09 WOD

Fri. 1-30-09

WOD:

5K. RACE DAY (HAVE FUN!!!) 

Follow red cones for route direction

 

 

Wed. 1-28-09 WOD

Wed. 1-28-09

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

 

WOD: AMRAP in 30 min.

PlyoBox Climbs (Advanced Weighted)

Lunge + KB Shoulder Press

KB Swings 1-Arm 20 each side

 

Teus. 1-27-09 WOD

Tues. 1-27-09

Warm Up: Shoulder Stretches, Squats, Jump Rope, Band Rows, Medball Chest Passes

 

WOD: AMRAP in 30 min.

Row 200 m.

Overhead Sandbag, KB or Plate Carry to end of parking lot and back

20 Push Ups

 

Mon. 1-26-09 WOD

Mon. 1-26-09

Review Online Class Scheduling and Registration Program:

Please be on time or even a few minutes early this Monday to review Evolved Athletics new online class scheduling and registration program. This new online class registration program will help the coaches to better plan ahead for each class and ensure enough equipment is available for each trainee. We need to know how many people are coming to each class, how many men/women per class and the age and fitness level of each person per class.

You'll still have the freedom to pick and choose your days and times. Classes will be limited to (12) people. This is for your benefit. By keeping the class size to a maximum of 12 people our coaches can better serve each trainee. If you schedule a specific day and time please do your best to stay with that day and time to keep our class schedule organized. You can reschedule 24 hours in advance if need be by logging onto the Evolved Athletics Online Scheduler.

Please do not randomly show up for class. If a class is full (12 People) you will have to wait for the next class to begin.  I understand that most people do not like change and may find this to be an inconvenience in the beginning but please work with us on this matter. This is for the benefit of each trainee.

P.S. On a side note. We will be taking the 11:00 am class of the schedule due to zero attendance.

If you have questions or concerns please contact Jeremy: 239-851-3940 or crossfittb@yahoo.com .

Thank you,

Jeremy Barnett

 

WOD: Complete all 3 sections in Best Time Possible

50 Sit Ups

50 Floor hypers

50 Leg Raises

25 each side MB Trunk Rotations Seated

 

30 Sit Ups

30 Hyperextensions

30 Leg Raises

15 each side MB Trunk Rotations Seated

 

10 Sit Ups

10 Hyperextensions

10 Leg Raises

  5 each side MB Trunk Rotations Seated

Then finish with: 1 mile Run to Gladiolus traffic light and back

 

BIG D 510 lb. Green Band Squat

 

Sat. 1-24-09 BOOT CAMP

Sat. 1-24-09 BOOT CAMP:

Truck Push:  6 x 100’ + Lunge 30 yrds. After each push (get ready to repeat)

 

Tire Flips:  200lb. tire 5 x 5 flips

 

(This section is indoors)

Tabata Me BABY! (20 sec. work, 10 sec. rest for 8 rounds)

1-Arm KB Thrusters-Switch arms each round

 

Fri. 1-23-09 WOD

Fri. 1-23-09

Warm Up: Shoulder Stretches, Overhead Squats, DL High Pulls to rack postion

Power Cleans:  (Rest 1-2 min. between sets)

Form and Technique Practice for 20 min.

 

W.O.D.: AMRAP in 20 min.

1-Lap Around Bldg. 

 

Sumo Deadlift High Pulls: x10 (men 65-95, women 35-65)

 

Medball Sit Ups x 20

ATTENTION! S.W. Fl. Athletes

Attention

All SouthWest Florida athletes

PlyoCity is now offering its unique plyo program at Evolved Athletics in Fort Myers.

Classes will be offered 4 times a week and are limited to 15 athletes/class.

Classes are Mon/Wed or Tues/Thurs at 3:00 – 4:00pm or 4:00 – 5:00pm.

Cost is $195 ($65/month) for 3 months or $300 ($50/month) for 6 months.

Classes will begin the week of Feb 9th. The 3 month class will conclude the week of April 27th and the 6 month class will conclude the week of October 19th.

There are FREE demo classes being held on Feb 2nd and 3rd. If you are interested RSVP is required as we can only hold 20 athletes per session. RSVP at usaplyocity@gmail.com.

All payments must be received in full by the first class. Make all checks payable to USA Plyocity.

For more information on Plyocity visit http://www.plyocity.com/, or email us at usaplyocity@gmail.com

Why Choose PlyoCity?

Over 75,000 athletes trained in the last 12 years. (largest in the US)

Currently training approximately 15,000 athletes.

Has trained many World Class athletes.

Over 32 year background in jump training/plyometric training.

Currently training over 60 High School, College and Club programs.

Mobile Training where Instructors come to the athletes.

Guarantees 4 – 6 inches increase in vertical jump per athlete.

Currently training multiple teams and both male and female athletes at most participating schools.

Currently cross training multiple teams in the following sports: Badminton, Basketball, Baseball, Boxing, Cheerleading, Diving, Football, Golf, Gymnastics, Handball, Hockey, Ice Skating, Lacrosse, Martial Arts, Rugby, Skiing, Snowboarding, Soccer, Softball, Squash, Swimming, Table Tennis, Tennis, Track & Field, Volleyball, Water Polo, and Wrestling.

Recommended/Endorsed by over 500 High School, Club and College coaches.

Exclusive Plyo trainer to 3 time Olympic Gold Medalist Karch Kiraly, MVP of the AVP Mike Lambert and Athens Gold Medalists Misty May and Kerri Walsh.

16120 San Carlos Blvd. Unit #4
Ft. Myers, FL 33908
www.cf-tb.com

Wed. 1-21-09 WOD

Wed. 1-21-09

Warm Up: Shoulder Stretches, Squats, High Knees, Lateral Lunge Stretch, Push Ups

 

W.O.D.: Complete 4 Rounds / exercise before moving to next exercise.

60 Sec. per exercise with 20 sec. rest between rounds. 1 min. rest between stations.

 

Over Head KB Lunges

 

Wall Ball Shots

 

Lateral Lunges

 

Medicine Ball Sit Ups

GHD Hypers or Lying Leg Raises

 

L-Sits

Bring a friend - Get PAID$$$

Help a friend get in shape and earn CASH!

You heard it right. Get paid to bring your friends to Evolved Athletics.

For each person you refer that signs up for one month you'll receive a $20.00 credit to your gym account. Credits are redeemable after three referrals. Credits can be used for in gym or online Evolved Athletics purchases as well as applied to upcoming Evolved Athletics training payments. How easy is that? Just bring a friend and get paid.

So what are you waiting for? Get out there and grab your friends, bring them in and earn that $$$$$.

 

For more information please contact Jeremy Barnett at:

239-851-3940 or crossfittb@yahoo.com

BIG D in the news

Darian Barnett-"BIG D" makes the local WINK TV 6 pm news.

 Check it out HERE .

Tues. 1-20-09 WOD

Tues. 1-20-09

Warm Up: Shoulder Stretches, High Knees, Jump Rope, Push Ups

 

Shoulder  Press: (Rest 1-2 min. between sets)

 

1x12,   1x8,   1x6,   2x4,   2x2

 

W.O.D.: Complete AMRAP in 25 min.

Burpees

Medicine Ball Push Ups

 

Dips (parallet bars or dip bar)

 

MB Rotational Slams

I Can't

I Can’t: The Self-Fulfilling Prophesy

By Dave Beakley

For www.EliteFTS.com

 

How many times as a personal trainer or strength coach have you heard the words “I can’t”? Personally, if I’ve heard it once, I’ve heard it a million times, and it’s something I refuse to stand for.

I’ve never been one to set limits for myself, and I’ve done my best to surround myself with likeminded people. I find the words “I can’t” so self-deprecating, and I don’t understand how anyone can have such low self-worth. I find myself looking at the way people carry themselves in a gym, and I develop an opinion of what they may be like outside of it. The funny thing is it can be a very accurate depiction of one’s character.

The “I can’t” people tend to be late, often coming from a job that doesn’t satisfy them, hop into routines and weights that they know they can complete or are comfortable doing, and don’t want to risk failing when attempting anymore. As trainers, you and I both understand that it’s our job to challenge clients to push for more and attempt more, but there are days when the frustration that comes with hearing “I can’t” multiple times can get to me. Yes, I do have to become a better motivator, but lately, I’ve been trying more and more to understand the theory behind telling one’s self “I can’t.” 

Although you may have already attempted and failed, with the right frame of mind, you can still tell yourself, I couldn’t get it that time but will work toward that weight as my new goal. What irks me is the non-attempt. To let a dumbbell sit there and defeat you without ever picking it up would never cross my own or any of my training partners’ minds. It seems that people have a need to be right and prepare themselves for failure by saying “I can’t.” Once they’ve told you and themselves that they can’t do it, more often than not, they end up convincing themselves that they can’t, and in the end, can’t do the exercise. Then they finish with an almost “I told you so,” which really boils my urine.

The other end of the spectrum is the “I’ll try” group. These are the clients who will attempt whatever you throw at them, and if you’re an attentive coach, will often succeed. It’s so gratifying to see someone who has worked hard for weeks or sometimes months achieve something that they never attempted before. Again, these seem to be the people who own their own business, are very high up in their places of employment, and are willing to take that jump from the nest and try to fly.

When thinking of this topic, which I do frequently enough to write about it, two people come to mind. First is the owner of my facility, Chris McDole of McDole.Performance.Systems. What if Chris had succumbed to not only his own doubt but the negativity of outsiders when trying to open what has become a highly successful private facility? Who knows where he would be today if he hadn’t taken a risk, and I often question where I would have ended up. Opening this place was the ultimate leap of faith in his own abilities and talents as a coach and showed his willingness to expose himself and his weaknesses to grow as a business person. All it would’ve taken was one “I can’t” and there would not be McDole.Performance.Systems.

Dave Tate is the other person who comes to mind. Most of us reading this are familiar with his struggles getting EliteFTS off the ground. Look where it is today. The information, knowledge, training logs, and equipment from EliteFTS have effected all of us reading this whether we’re aware of it or not. Years of struggle could have gotten to Dave, and he could have very easily played the ugly “I can’t” card when it took years to pay himself or even run the business out of somewhere other than his basement.

The list of examples could go on forever of the people who didn’t want to shortchange themselves or venture down the “I can’t” road. I often tell clients the worst that can happen in the gym by trying is that you don’t get it…yet. But at least you tried, and that’s something to be proud of. We all likely know someone who’s beaten cancer. I know a handful, and I’m so grateful these people were in my life and didn’t “know” that they couldn’t. There are so many battles in life we’ve won that it just doesn’t make sense to not attempt something more difficult in the gym. I’ve always told myself I’ve already won the biggest battle of my life and that was being born. I beat out millions of other semen on the venture to the egg. I deserve to be here and not getting a new PR won’t change that. You only get one chance at birth. You live to lift another day!

My final thought is a poem I had to memorize for high school football. We had to recite it all in front of the team before we could play, and the coaches held us to it. The team bought in, and in my junior season, we played in the provincial championship with only 27 players. The poem was always very powerful for me, and I can still recite the entire thing when I need to convince myself to do something.  

 

You Can if You Think You Can!

If you think you are beaten, you are. 
If you think you dare not, you don’t. 
If you like to win, but you think you can’t, 
It is almost certain you won’t.

If you think you’ll lose, you’re lost, 
For out in the world we find, 
Success begins with a fellow’s will. 
It’s all in the state of mind.

If you think you are outclassed, you are. 
You’ve got to think high to rise. 
You’ve got to be sure of yourself before 
You can ever win a prize.

Life’s battles don’t always go 
To the stronger or faster man. 
But sooner or later the man who wins, 
Is the man who thinks he can.

—C. W. Longenecker 
 

That’s my rant. Now, get out there and reach for new heights. Join the few who choose

“I CAN!!”

Dave Beakley is a former collegiate football player, who, for the last three years, has been in the strength and conditioning field and has worked with athletes ranging from high school up to the NHL, CFL, and UFC. He can be contacted at dave@mcdoleperformance.com.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

 

Mon. 1-19-09 wod

Mon. 1-19-09

Warm Up:

Shoulder Stretches, Mountain Climbers, Squats, Band Rows

 

Core Lift: Deadlift: (Rest 1-2 min. between sets)

10, 8, 6, 4

 

W.O.D.: Complete 4 Rounds / exercise before moving to next exercise.

60 Sec. per exercise with 20 sec. rest between rounds. 1 min. rest between stations.

 

Ring Rows:

 

Kettlebell Swings Single Arm: (2-Right, 2-Left)

 

Kettlebell Plank Rows Alternate Arms/ Rep:

Glute/Ham Developer Hyperextensions

SandBag Box Step Ups: (2-Rounds Right Leg, 2-Rounds Left Leg)

 

Ryan 5 Bars of DEATh Week 6

Ryan 5 Bars of DEATH Week 6: (Complete 3 Rounds in Best Time Possible) Push Press 1 rep 175 lbs., Squat 2 reps 215 lbs., Bench Press 3 Reps 205 lbs., Deadlift 4 Reps 260 lbs., Power Clean 5 reps 115 lbs. Finished in 6:47 min.

BIG D 5-Bars of DEATH Week 6

BIG D 5-Bars of DEATH Week 6: (Complete 3 Rounds in best time possible) Push Press 1 rep 225 lbs., Squat 2 reps 300 lbs., Bench Press 3 reps 200 lbs., Deadlift 4 reps 325 lbs., Power Cleans 5 reps 145 lbs. BIG D finished in 8:08 min.

Sat. 1-18-09 BOOT CAMP

Sat. 1-18-09 BOOT CAMP: Two Teams

(Each team member must complete 3 rounds for each exercise)

 

10-Tire Flips Each Team Member (3 out and 3 back)

1-Lap Around Back streets (follow red cones for route).

20 Wall Ball Shots

200 m. Row

Fri. 1-16-09 WOD

Fri. 1-16-09

Warm Up: 2 Rounds

Shoulder Stretches, Squats, Push Ups, High Knees slow/fast

 

W.O.D.: (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

Dips

Plank Rows or MMA Row each arm

Sprint to right side end of parking lot and back

KB Swings ( Bell overhead)

"KILL the LEGS"

 

Wed. 1-14-09 WOD

Wed. 1-14-09

Warm Up: 2 Rounds

Shoulder Stretches, Samson Stretch, Later Lunge Stretch, Band Rows, Band Presses

 

W.O.D.: 3 Rounds 60 sec. per exercise with 20 sec. rest between rounds. Complete all three rounds at one exercise before moving to the next exercise.

Squats

Ring Rows

KB Push Presses (men 40-50, women 15-30)

Burpees

Push Ups (advanced on Medballs)

MB Slams (Dynamax Ball 10-20lb)

Row Goal Pace= 2:00 min. split itme

Tues. 1-13-09 WOD

Tues. 1-13-09

Warm Up: 2 Rounds

Shoulder Stretches, Group MB Rotational Passes (L&R), High Knees (30 sec. slow, 30 sec. fast)

 

W.O.D.: Tabata My Core

Hyperextensions

Leg Raises

Planks

MB Trunk Rotational Slams (Dynamax Ball)

Mountain Climbers

L-Sits

Boot Camp & Smoothie King 1-17-09

Hey CrossFitters,

This Saturday 1-17-09 Smoothie King is bringing out Gladiator smoothies with strawberry and mango flavors. This has Smoothie Kings Gladiator protein that is low calorie, aspartame free and great tasting with only 1g of carbs. It has 5g of glutamine which helps in muscle recovery... that I'm sure everyone needs after our Boot Camp workout. Also it has aminogen in it which speeds up the absorption process of the proteins ensuring your body gets as much protein as possible to build lean muscle.

Hope to see everyone this Saturday for Boot Camp and some Smoothie King Smoothies.

On the corner of College & Winkler

Get fit at any age. NO EXCUSES!

Anyone at any age can can do CrossFit. Watch this inspiring video to see. NO EXCUSES!!

Mon. 1-12-09 WOD

Mon. 1-12-09

Warm Up: 2 Rounds

Shoulder Stretches, Squats, Push Ups

 

W.O.D.: For Best Time

2 Laps around bldg. (4-10th's of a mi.)

10 Deadlifts (men 135lb., women 65lb.)

30 Sit Ups

30 Wall Ball Shots

10 Deadlifts

4 Laps around bldg. (8-10th's of a mi.)

10 Deadlifts

30 Wall Ball Shots

30 Sit Ups

10 Deadlifts

2 Laps around bldg. (4-10th's of a mi.)

2009 HGPT Sponsorships Available

We have our first 2009 HGPT sponsor. Thank you www.ironcompany.com

Read below to learn how you can become a 2009 HGPT sponsor as well.

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. Help put a stop to our countries increasing youth obesity epidemic. Let's keep our youth active.

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 2008 R.AW. United Powerlifting Chamionships

Darian-BIG D is published on www.ironcompany.com

Jeremy, take a look at our home page. Far left hand column at the bottom of the page in our IN THE NEWS SECTION

It's a nice little write up for Darian. Go to: www.ironcompany.com

Sincerely,
Brendan Cosso
Ironcompany.com
Commercial / GSA sales

"There is no limit to what you can accomplish if you don't care who gets the
credit."

1-888-758-7527 Ext. 722 Fax: 1-866-841-3875
Email: brendan@ironcompany.com
www.ironcompany.com
GSA# GS-07F-0104M

Office: Rancho Cucamonga, CA.
P Please consider the environment before printing this e-mail
*For customer service related issues (order status, shipping information), 
please contact Tiffany Brown at customerservice@ironcompany.com
0% financing for as long as 12 months. OAC. Apply Today. 

Credit app. link - https://www2551.ssldomain.com/sharpelease/vapps/ironcompany/consumer_app.html

Sat. 1-10-09 BOOT CAMP

Sat. 1-10-09 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 Push Press each (2 rounds right arm, 2 rounds left arm)

Station #3: Burpees

Station #4: Wall Ball Shots

Station #5: MB Trunk Rotations Seated

"The Ridgeo"

Row 6000 meters, Run 100 yrds. 6x's, 

1 RM Max Deadlift 500 lbs., Sled Drag 195lbs. 100 yrds. 4x's

Fri. 1-9-09 WOD

Fri. 1-9-09:

Warm Up:

Shoulder Stretches, Medball Chest Passes, Jump Rope

 

Core Lift: (Squat 10, 8, 6, 4, Heavy)

 

WOD: (Complete 4 rounds)

20 KB SDLHP (men 60-100lb., women 30-55lb)

30 MB Overhead Slams (men 15-30lb., women 10-12lb)

 

Darian "BIG D" is in Sports Illustrated this month

Congratulations!
Darian Barnett has been published in the 1/12 issue of Sports Illustrated’s Faces in the Crowd:

Darian Barnett "BIG D" - Powerlifting

Age 15

World Record 430 lb. Deadlift

You may also check out the athlete at http://sportsillustrated.cnn.com/scorecard/faces/2009/01/12/.

World Record 430lb. Deadlift

2009 RAW United

Powerlifting Championships

Wed. 1-8-09 WOD

Wed. 1-7-09

Warm-Up: 3 Rounds 60 sec./exercise

Shoulder Stretches Pole + Front Squat + Overhead Squat + Pole Clean & Jerks

2-Teams Row for 6000 meters – 1^st team to 6000 WINS!

W.O.D.: Practice and Perfect Skills 15-20 min.

(Practice 10 reps of KB Single Arm Clean & Jerk)

Tues. 1-6-09 WOD

Tues. 1-6-09

Warm-Up: 3 Rounds (10 sec. rest between exercises)

60 sec. Planks + 30 sec. Push Ups + 60 Squats + 60 sec. Cross legged sit ups +  30 Sec. Mountain Climbers + 30 sec. each leg Stationary Lunges

 

W.O.D.: AMRAP in 20 min.

20 yrd. KB Walking Swings Right (Hand Down/Left Hand Back)

10 Sandbag or Medball Clean & Presses

 

BIG D & Danny Sunday FUN

245lb., 285lb., 295lb. Cahin Box Squats,

50' Truck Push + 50' Truck Pull