Mon. 2-1-2010 WOD

Hey CrossFitters,
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.


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


Thank you,

Jeremy Barnett




Warm Up: 5 reps each


Shoulder Stretches

Back Squat Technique Practice



Core Lift: Back Squat

10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 5 x 3 x 80%,



WOD: 4 Rounds Best Time

30 yrds Walking lunge, carrying (Men 50-60 lb KB, Women 25-40 lb. KB)

Box Jump, 30 reps or (Step Ups weighted heavy 15 on each leg)

EA Youth Club in Training 1/29/2010

EA Youth in Training

4 x 100' Truck Pushes
3 x 200lb Tire Flips 100'
3 x 100' Rope (hand over hand) Truck Pulls
Practice 3 sets of Handstand Push Ups
Practice 3 sets of Ring Dips

Joseph Deadlift PR=290 lbs.

Jake Deadlift PR= 255 lbs.

Sat. 1-30-2010 Co-Ed Boot Camp

1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises


Jump Rope

KB Single Arm Swings

Lateral Hops Over Jump rope

KB Single Arm Cleans

Box Step Ups

KB Single Arm High Pulls

Sat. 1-30-2010 Men's Only Boot Camp

1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises



Box Jumps

KB Single Arm Swings

Lateral Hops Over Box

KB Single Arm Cleans

Box Step Ups Weighted

KB Single Arm High Pulls

EA Youth Club in the Community

EA Youth Club in the Community

The EA Youth Club is going out into the community and engaging our area teens! Pictured above is Jay Kollar (right), of Kollar Consulting, speaking to Will Hutcherson (left), Youth Pastor at Next Level Church’s Collide Experience. The discussion was part of the capstone message in NLC’s Healthy Life 2010 series, where over 100 kids were exposed to the ideas of Crossfit, being an everyday athlete and functional fitness.

The students and staff alike were excited about the program and the unique angle of removing any and all barriers to kids getting and/or staying healthy. The EA Youth Club offers coached high-level athletic training, a community-driven group setting, partially or fully subsidized tuition and even reduced cost Lee Tran bussing for those without transportation.

Please contact Jay at 239-424-9144 or Jeremy Barnett at 239-851-3940 for more information.

For sponsorship or donation opportunities please go to the EA Youth Club website.

Fri 1-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Sumo Deadlift Conventional

Practice Hand Stand Push Ups-Advanced

Practice MB Push Ups Beginner/Intermediate



(Warm up to working deadlift weight for Diane)

WOD: Diane (21, 15, 9)- Timed
Deadlift (advanced- men 225, women 135) (Beg./Int. –Men 135, women 95)

Hand Stand Push Ups (Advanced ONLY!) (Beg./Int. MB Push Ups)

EA Youth Club in Training

EA Youth Club in Training

Complete 5 Rounds Best Time:
KB Carry 180 ft
Row 200 m.
400 m. Run

Best Times:
Riley: 16:41
Max: 19:55
Drew: 20:20
Cameron: 18:06
Lalo: 22:34
Kevin: 22:36

Riley DL PR: 265 lbs.











Kevin DL PR: 165 lbs.












LaLo DL PR: 255 lbs.

Thrs. 1-28-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Walking Lunges

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Lat. Lunge Stretch



WOD: 5-Rounds
KB Carry from back door to front of gym and back (Men 50-100, Women 25-40 each hand)

Row 200m.

Run 1 Lap Around Bldg.

Wed. 1-27-2010 WOD

Warm Up:

Shoulder Stretches

Push Ups

Band Rows

Band Presses



Core Lift: Press- Strict

10 x 50%, 8 x 60%, 6 x 65%, 3 x 75%, 5 x 3 x 80%



WOD: AMRAP in 15 min.

15-Body Rows

1-Lap Around Bldg.

15-KB Floor Presses (each arm)

15-KB SDLHP

 
 
 
 
 
 
 
 
 
 
 
 
 
 
White man can jump!

Tues. 1-26-2010

Warm Up:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Lat. Lunge Stretch



WOD: 1 min. work, 20 sec. rest, 4 Rounds each

Complete all 4 rounds for one exercise before moving to the next exercise.

Sit Ups

Leg Raises

Planks – Hands on MB

KTE’s

MB Trunk Rotations

Finish with a run to Gladiolus & back!

Mon. 1-25-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Overhead Squat



Core Lift: Overhead Squat

Bar Only, Progress to 1 rm



WOD: 4 Rounds
(Increase weight each set) 20 min.
2-TGU’s each arm (HEAVY)
3-Alternating Swings each arm
4-Cleans each arm
5-Presses each arm

Then complete: 3 Rounds - Heavy

10 each leg KB Overhead Lunges

10 each leg KB Box Step Ups

10 GHD Glute/Ham Raises (flex at knee)

Sat. 1-23-2010 Co-Ed Boot Camp

(Complete 3 Rounds with a partner)


Reverse Walking Lunges 50’

10 Partner Assisted Pull Ups

15 Partner Push Ups (partner holds feet off ground)

20 Sandbag Squats

45 lb. Plate Carry to end of drive and back

Sat. 1-23-2010 Men's Only Boot Camp

(Complete 3 Rounds with a partner)


Reverse Walk Pulling Truck 50’

10 Partner Assisted Pull Ups

15 Partner Push Ups (partner holds feet off ground)

20 Sandbag Squats

45 lb. Plate Carry to end of drive and back

Fri. 1-22-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Deadlift + Shrug Pull

Pole Deadlift High Pull

Pole Clean

Pole Clean N Jerk



WOD: BB Clean N Jerks

Beginner/Intermediate Practice Light (6- reps then rest 2 min.-repeat for 30 minutes)

Advanced Heavy (10 x 50%, 8 x 55%, 8 x 60%, 2 x 6 x 65%, 2 x 5 x 70%, 2 x 4 x 75%)

Thrs. 1-21-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

Lateral Plank Walks x 1

Light Jog x 2

Fast Jog x 2

Run x 2



WOD: Timed

Bear Crawl 40’

10 Burpees

Run to end of drive and back

15 Burpess

Run 1 Lap Around Bldg.

20 Burpees

Run Gladiolus and back

25 Burpees

Bear Crawl 40’

Wed. 1-20-2010 WOD

Warm Up:


Shoulder Stretches

Push Ups

MB Chest Passes



Core Lift: Bench Press

10 x 50%, 8 x 65%, 6 x 75%,

2 x 5 x 80%, 2 x 4 x 85%



WOD: AMRAP in 15 min.

10-KB Thrusters Each Arm (HEAVY)

10-KB Plank Rows

EA Youth Club Sprint/Row Training

KB Shuttle Run 25, 30, 35, 40


5 Rounds per person


Then complete: TIMED

Row 5000 m.

Tues. 1-19-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Light jog 60 yrds

Run 60 yrds

Lat. Shuffle 60 yrds

Leg/Hip/Calf Stretches



WOD: Two Teams

Men on one team & women on another team.


KB Shuttle Run 25, 30, 35, 40

5 Rounds per person



Then complete:

Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.

Row 5000 m.

Mon. 1-18-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Squats Overhead Practice


Core Lift: Overhead Squats

10 x Bar, 8 x 25%, 6 x 35%, 4 x 45% 2 x 55%



WOD: KAREN-150 Wall Ball Shots

Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.

1st team finished wins!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Lindsay--Pretty in PINK!

Sat. 1-16-2010 Co-Ed Boot Camp

Partners Training:
(1 min. of work, 20 sec. rest 3 rounds each station)


KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)

Band Rows + Push Ups (Same as above pattern)

MB Slams + MB Rotational Slams (Same as above pattern)

KB Thrusters + KB High Pulls (same as above pattern)

EA Youth "Alex" pushed so hard he came out of his shirt

Sat 1-16-2010 Men's Only Boot Camp

Partners Training:
(1 min. of work, 20 sec. rest 3 rounds each station)


KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)

B.B. Rows + Push Ups (Same as above pattern)

MB Slams + MB Rotational Slams (Same as above pattern)

Sandbag Thrusters + KB High Pulls (same as above pattern)

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA Youth "Riley" practices his cleans

EA Youth Training

EA Youth Training

1rm Deadlifts
4 x 10 Tire Flips
4 x 10 (L&R) Sledge Hammers
4 x 10 Pull Ups

Jake 215 lbs

Joseph 255 lbs

Fabian's Pull Ups

Cameron & Gerardo's Tire Flips

Gerardo & Cameron Gettin' some Sledge Hammer Slams

Riley Totaled 235 lbs. today

Training with Intensity Seminar

Jan. 23, 2010 Training with Intensity

Fri. 1-15-2010 WOD

Warm Up:


Shoulder Stretches

Pole Squats

Pole SDL Practice

Single Arm/Leg Touch Downs


Core Lift: Sumo Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%


WOD: Practice 30 min.

5 TGU's each side (rest 1-2 minutes between rounds)

Thrs. 1-14-2010

Warm Up:
Shoulder Stretches
Squats

Fig. 4’s x 2

Light Jog x 2

Fast Jog x 2

Lateral Shuffles x 1

Back Pedal x 1

Jumping Jack Squats



WOD: 6 Rounds each x 60 sec. each

Complete 60 sec. of first exercise then move to the next. Keep repeating until all (4) exercises are complete. Take a 60 sec. break and begin next round.


Leg Raises

Planks

MB Sit Up Partner Passes

MB Partner Rotational Passes

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA youth "Fabian" Pushin' it!

Wed. 1-13-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Band Rows

Band Presss



Core Lift: Shoulder Strict Press

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%



WOD: 3 Rounds (HEAVY)

(Perform 10-Floor KB Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)

10, 8, 6-Floor KB Press

10, 8, 6-BB Rack High Pulls

Then Complete: 2 Rounds (Best Time)

30-Push Ups

30-KB Plank Rows

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA Youth "Darian- BIG D"
Push Presses 280 lbs. New P.R.

The Girls are Gettin' Ready! RAW Unity 2010

The Girls are Gettin' Ready!
The Raw Unity Powerlifting Championships was created in 2007 as a way for the best raw lifters in the United States to come together under one roof to compete under a common set of rules to see who is the strongest in each weight class. In order to avoid federation politics, the Raw Unity Meet always has been and always will be unsanctioned. All lifters from all federations are welcomed. There is only one division for the Raw Unity Powerlifting Championships: Open.

EA is proud to announce that three of our ladies have qualified to compete in this years 2010 RAW Unity Meet. Lindsay Wright, Sarina Woodworth & Presley Lynch will be representing EA and competing with hundreds of powerliftings top lifters from around the country.

We encourage all our members to take the trip on Jan. 30th, 2010 to help support and cheer on our girls at the RAW Unity Powerlifting Championships. The meet will be held at:

Jackson Springs Rec. Center Tampa
8620 Jacson Springs Rd. Tampa

Gen. Admission: $5.00
Military & Youth under 16 are FREE!
Doors open at 8:30am

Sarina: 209 bar weight + 50 lbs chains



Lindsay: 154 bar weight + 50 lbs chain @ 125 lbs



Presley: 176 bar weight + 50 lbs chains, 15 years old and 116 lbs!

Tues. 1-12-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Band Rows

Lunge Stretch

Leg/Hip/ Calf Stretches



WOD:

1 Lap Around Bldg.

10 Burpees

Row 400 m.

2 Laps Around Bldg.

20 Burpees

Row 800 m.

3 Laps Around Bldg.

30 Burpees

Row 1200 m.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA Youth "Joseph" works on his kipping Pull Ups