Sat. 12-6-08 NO BOOT CAMP TODAY!

Sat. 12-6-08 NO BOOT CAMP

 

Sorry Boot Campers and CrossFitters. I will be out of town this Saturday. I will be coaching BIG D & George Poole in Melbourne, FL. at the 2008 R.A.W. United Powerlifting Championships. Big D is planning on breaking 4 more World Records, National and State records at this competition. Should be pretty exciting. Wish us luck and we’ll see everyone next week.

 

Remember just because we’re not having Boot Camp doesn’t mean you have to skip working out all together. It’s been beautiful outside lately. Go out for a run, bike, rollerblade, go to the beach or pool for a swim, play tennis, play a sport with friends or children but most importantly get out and have fun and exercise.

 

There’s no free passes to getting in shape so get out and start sweating!

Fri. 12-5-08 W.O.D.:

Fri. 12-5-08 W.O.D.:

Warm Up: 2 Rounds

Shoulder Stretches

Squats

High Knees

Samson Stretch

Lateral Lunge Stretch

 

W.O.D.: 4 Rounds

10-KB Single Arm Bent Over Rows

25-Leg Raises

10-KB Single Arm Floor Presses

25-Sit Ups

10-Rings Rows

25-Mountain Climbers each leg

10-Push Ups

NO BOOT CAMP THIS SATURDAY!!!

Sorry Boot Campers and CrossFitters. I will be out of town this Saturday. I will be coaching BIG D & George Poole in Melbourne, FL. at the 2008 R.A.W. United Powerlifting Championships. Big D is planning on breaking 4 more World Records, National and State records at this competition. Should be pretty exciting. Wish us luck and we’ll see everyone next week.

 

Remember just because we’re not having Boot Camp doesn’t mean you have to skip working out all together. It’s been beautiful outside lately. Go out for a run, bike, rollerblade, go to the beach or pool for a swim, play tennis, play a sport with friends or children but most importantly get out and have fun and exercise.

 

There’s no free passes to getting in shape so get out and start sweating!

White Fish with Macadamia Salsa

White Fish with Macadamia Salsa

I       ngredients    2 white fish fillets ¼ cup macadamias, halved ½ cup chopped tomatoes 1 avocado, peeled, seeded and diced 3tbs coriander, chopped 3tbs parsley, chopped Olive oil Instructions Pre-heat grill to medium heat. Place fish on grill and cook for 3-4minutes  or until cooked. To make the salsa, place macadamias, tomatoes,  avocado, coriander and parsley in a mixing bowl,  combine well. Add olive oil to coat. Place fish and salsa on a plate to serve. For more great recipes like this one,  check out the Paleo Cookbooks at www.paleocookbook.com

Wed. 12-3-08

Wed. 12-3-08 W.O.D.:

Warm Up:

Shoulder Stretches

Squats

High Knees

Practice Pole SDLHP

Practice Pole Thrusters

 

W.O.D.: 3 Rounds

30 Wall Ball Shots

30 SDLHP

30 KB Push Press

300m. Row

New Facility Notice!!

This is a notice to all CrossFitters making the move to come train with me at my new gym "Evolved Athletics, Inc." in January. I will be leasing a 1500sqft unit next to our new 3038sqft. unit for the month of January. This smaller unit is only temporary for January. This is only a warehouse unit with no frills. Just our CrossFit equipment, a restroom and our kick butt CrossFit training programs. 

Being in this unit will keep me onsite while our build out is taking place on the bigger facility. This will help me keep an eye on the project as well as be available for equipment deliveries. Our 3038sqft. facility will be ready Feb. 1st for us to move into.

Remember: January is only $99.00. 

Please be patient with me for the next 60 days. This will be worth the wait. New equipment, new trainers to assist me, more programs and more hours soon to come.

Thank you for your patience, loyalty, commitment and support,

 Jeremy Barnett

Tues. 12-2-08 W.O.D.:

Tues. 12-2-08 WO.D.:

Warm Up:

Squats

High Knees

Samson Stretch

Lateral Lunge Stretch

Ham/Glute Stretch

Calf Stretch

 

W.O.D.: 5k RUN Timed

Roast Pumpkin & Onion with Rosemary

Roast Pumpkin and Red Onion with Rosemary

I       ngredients    ½ butternut pumpkin, seeded and sliced 4 red onions, peeled and sliced 4tbs rosemary leaves, chopped 4tbs olive oil Instructions Pre-heat oven to 180 degrees celsius, fan-forced. Line a baking tray with baking paper. Place pumpkin,  onion and rosemary leaves on the baking tray and  coat with olive oil.   Place tray in the oven and bake for 15-20minutes or  until pumpkin has cooked and onions have browned. Serve.   For more great recipes like this one,  check out the Paleo Cookbooks at www.paleocookbook.com