Mon. 4-6-09 WOD

Mon. 4-6-09 WOD:
Warm Up:
Shoulder Stretches
2 x’s each exercise
Squats
High Knees
Band Rows
Band Presses
MB Overhead Slams
MB Rotational Slams

WOD: Partner Practice
5 x 10 Assisted Strict Pull Ups- NO KIPPING-NO JUMPING
5 x 10 Push Ups from toes- NO KNEES
5 x 5 each leg BB Split Jerks

World Strongestman Training BIG D Style- 12 Week Program

Hey guys,

Just thought I'd throw this out there. Darian "BIG D" is preparing for a Strongman Competition in July here in Ft. Myers, Fl. 

3rd Annual Southwest Florida Strongman Contest 

Alli-Gators Sports Bar and Grill 4451 Veronica Blv 
Fort Myers, FL   
Contest Level: 

Click here for more information

For those of you  in the area please stop by this event and show your support or if you're as crazy as BIG D sign up to compete with him and other local strongman competitors.

I have listed BIG D's 12 Week Strongman Program for anyone wishing to follow it and give it a try. Remember that Evolved Athletics is strongman, powerlifting and olympic weightlifting friendly. So, if you need a place to train and prepare for this or other events please contact Jeremy Barnett for more information at 239-851-3940 or crossfittb@yahoo.com.

All sets, reps, weights and rest periods are prescribed for Darian "BIG D". Please adjust for your own specific needs. 

Week 1:

Fri.: Squats 70%- 5 x 95 lbs., 5 x 135 lbs., 3 x 185, 2 x 195, (8 sets x 5 reps x 225 lbs.) rest 3-5 min.

Lunges Weighted- 2 x 30 yrds walking

Lat Pull Down- 4 x 8

DB Rows- 3 x 10 each side

Sat.: Log Press 70%- 150 lbs. x 60 sec. x 3 sets max reps (rest 4-5 min.)

Bench Press 70%- 5 x 100, 5 x 135, 3 x 155, (5 sets x 12 reps x 185 lbs.) (rest 3-4 min.)

Kettlebell Swings- 3 x 60 sec. x 70 lbs. max reps (rest 3-4 min.)

Sun.: Fat Bar Deadlift 70%- 285 lbs. x 60 sec. x 3 sets max reps (rest 3-5 min.)

Rack Pulls- 5 x 322, 5 x 345, 3 x 370, 3 x 390, 2 x 440

Yoke Carry 50 feet- 70%=385, 75%=410, 80%=440 x 2 sets for best time

GHD Hypers- 3 x 10

GHD Sit-Ups- 3 x 20

Week 2:

Fri.: Front Squats 75%- 5 x 95, 5 x 135, 3 x 185, 2 x 195 (8 sets x 5 reps x 225 lbs.) (rest 3 min.)

Box Step Ups Weighted- 2 x 10 each leg

Pull Ups- 4 x 10

Sled Rope Pulls Hand Over Hand- 5 x 20 feet x 300 lbs. (rest 3-4 min.)

Sat.:Incline Log Press 75%- 160 x 60 sec. x 3 sets max reps (rest 3-5 min.)

Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 3 sets (rest 3 min.)

DB Lateral Shoulder Raises- 4 x 10

DB Rear Delt Raises- 3 x 10

Sun.: Stones Lifts- 180, 200, 220, 240 lbs. x 3 sets each (rest 4-5 min.)

Sumo Deadlift- 5 x 135, 5 x 225, 3 x 275, 3 x 315, (8 sets x 5 reps x 345 lbs.) (rest 3-4 min.)

Truck Push 100 feet x 4 sets best time each round (rest 4-5 min.)

GHD HYpers 3 x 10

GHD Sit Ups 3 x 20

Week 3:

Fri.: Squats 80%- 5 x 185, 5 x 230, 3 x 280, 3 x 300, (5 x 4 x 335) (rest 3-4 min.)

20 foot Rope Climb x 2 sets

Plyo Box Jumps- 3 x 10

Kettlebell Plank Rows (Renegade Rows)- 10 x 30 lb., 10 x 35 lb., 10 x 40 lbs. each arm (rest 2 min.)

Sat.:Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 4 sets (rest 3 min.)

Log Clean N Press-170 lb. x 60 sec. max reps x 3 sets (rest 3-5 min.)

DB Front Shoulder Raises- 3 x 10 (rest 2 min.)

Sun.:Yoke Carry 50 feet- 75%=410, 80%=440, 85%=470 x 2 sets for best time

Truck Pull with Chest Harness 100 feet best time x 4 sets (rest 4-5 min.)

Tire Flips 4 x 30 yrds. best time (rest 3-4 min.)

GHD Hypers 4 x 10

MB Trunk Rotations 3 x 20 each side

Week 4:

Fri.: Front Squat with Chains 85%- 5 x 95, 5 x 135, 3 x 185, 3 x 225, (5 x 4 x 225 lbs.) (rest 3-4 min.)

Pull Ups 4 x 10 Super set with---

Box Step Ups 4 x 10 each leg (rest2-3 min.)

Heavy DB Rows 4 x 8 each side (rest 3 min.)

Sat.: Bench Press 85%- 5 x 135, 5 x 185, 3 x 200, (5 x 4 x 225) (rest 2-3 min.)

Log Press 85%- 180 x 60 sec. max reps x 3 sets (rest 3-5 min.)

KB Swings Single Arm Alternating- 3 x 10 each arm x 50 lb. (rest 3 min)

KB Cleans- 4 x 10 each arm

Sun.: Sumo Deadlift 85%- 5 x 135, 3 x 185, 3 x 225, 3 x 275, 2 x 315, 2 x 350, (5 x 4 x 390) (rest 3-5 min.)

Framers Carry- 180 x 30 yrds, 220 x 30 yrds, 260 x 30 yrds, 300 x 30 yrds (rest 3-5 min.)

Rack Pulls from Knee Height- 380 x 6 sets of 4 reps

Knees to Elbows 3 x 20

GHD Hypers 2 x 10

Week 5:

Fri.: Box Squats 90%- 5 x 135, 5 x 185, 3 x 225, 2 x 290, 1 x 315, 1 x 345, (3 x 3 x 370) (rest 3-5 min)

KB Overhead Lunges- 2 x 30 yrds (rest 2 min.)

Lat Pull Down- 5 x 6 Heavy (rest 3-4 min.)

DB Rows 5 x 6 Heavy (rest 3-4 min.)

Sat.: Incline Log Press 90%- 200 x 60 sec. max reps  x 3 sets (rest 3-5 min.)

Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 4 sets (rest 3 min.)

Lateral DB Shoulder Raises- 5 x 10 (rest 2-3 min)

Sun.: Stones- 180, 200, 220, 240 Timed x 3 sets (rest 5 min)

Yoke Carry- 80%=440, 85%=470, 90%=495 x 2 sets (rest 4-5 min)

Truck Push 100 feet x 4 sets Beat Previous Times from Week 2 (rest 4-5 min)

Knees to Elbows 2 x 20

MB Trunk Rotations 2 x 20 each side

GHD Sit Ups 2 x 20

Week 6:

Fri.: OFF-- REST

Sat.: Strongman Event Trial

Fat Bar Deadlift- 405 x 75 sec. max reps (rest 5-10 min.)

Log Press- 215 x 75 sec. max reps (rest 5-10 min.)

Stones- 180, 200, 220, 240, 260, 280 Best Time (rest 10-15 min.)

Chain Holds- 17 lbs chains each hand held at shoulder level for best time 75 sec. max

Sun.: OFF--REST

REPEAT WEEKS 1-6 FOR (WEEKS 7-12) ADD 5% OR 10 lbs TO ALL LIFTS

2009 Fitness Challenge Results are IN !!!

Hey CrossFitters,

Todays 2009 Fitness Challenge was a huge success. I'd like to thank everyone that came out to participate as well as all of our volunteers for their help today. Everyone did an amazing job and I'm proud of each and every one of you for working so hard. I know everyone enjoyed this event and we will definitely plan another one very soon.

For those of you that didn't see the emails listing the 2009 Fitness Challenge events I will list them for you below. Each participants time will also be listed.

I would also like to give a special thank you to Peter Hernandez, Chili's, Blu Sushi & Smoothie King for the great prizes and awards for our participants.

Thanks for your continued support,

Evolved Athletics

Jeremy Barnett

Competition Events:

Event #1:
Best time completed. (50 min. Time Limit)

1 mi. Run
3 mi. Bike
1000m. Row

(30 minute rest period to rehydrate and stretch)

Event #2:
Best Time Completed. (20 min. Time Limit)

10 reps Deadlift (men 225 lbs., women 100 lbs.)
20 reps Burpees
30 reps MB Thrusters (men 20 lb. ball, women 10 lb. ball)
40 reps BB Sumo Deadlift Highpulls (men 70 lbs., women 45 lbs.)
50 reps Knees to Elbows

Participant Times:

Men:

1st Place- Doug 29:52

2nd Place- Kenny 36:09

3rd Place- Corey 36:55

4th Place- Ben 37:39

Women:

1st Place- Shannon 36:18

2nd Place- Melisa 37:28

3rd Place- Sarina 37:48

4th Place- Lindsay 38:50

5th Place- Tenya (31:58 event 1-only) did not complete last event

2009 Fitness Challenge Crew

The Coaches behind the madness

Danny, Jeremy, Mehmet

Coach Jeremy & our 1st Place Winners

Shannon & Doug

$100.00 CASH Each

Our 2nd Place Winners

Kenny & Melissa

Free 1-Hr. Massages

Our 3rd Place Winners

Sarina & Corey

$100.00 Gift Cards for 

Blu Sushi

Melisa

Sarina

Lindsay

Doug

Doug

Ben

Corey from Smoothie King

Unfortunately Kenny didn't survive.

Somebody call 911

Sat. 4-4-09 1st Annual EA Fitness Challenge

Sat. 4-4-09 1st Annual Evolved Athletics Fitness Challenge
Registration begins at 8:00am & ends at 8:45am. Fitness Challenge begins at 9:00am
Event entry cost will be $10.00/person

Competition Events:

Event #1:
Best time completed. (50 min. Time Limit)

1 mi. Run
3 mi. Bike
1000m. Row

(30 minute rest period to rehydrate and stretch)

Event #2:
Best Time Completed. (20 min. Time Limit)

10 reps Deadlift (men 225 lbs., women 100 lbs.)
20 reps Burpees
30 reps MB Thrusters (men 20 lb. ball, women 10 lb. ball)
40 reps BB Sumo Deadlift Highpulls (men 70 lbs., women 35 lbs.)
50 reps Knees to Elbows

Week 1 - Level 1 Skill Test Completed

Hey CrossFitters,

I'd like to congratulate our first (10) Level 1 Test participants on completing their first weeks skill level exercises. Everyone did an amazing job today and each person passed their first 4 test exercises this week.

Only 8 more weeks to go. Keep training hard to be the winner of the CASH PRIZE. To date there is $100.00 up for grabs. At this rate it looks like we could be up to $800.00 by the end of the 8 weeks.

Remember, the 1st male and female to finish all 21 exercises on the Level 1 Skills chart will split the cash prize 50/50. You could walk away with $400.00 in your pocket just for working out. Now that's incentive to get in shape!

Time to train your butts off and start working like crazy to win some BIG $$$$$.

If you missed out today and would still like to particpate in the Level 1 Skill Test please contact Jeremy Barnett to set up an appointment.

Thank you to everyone that came out to participate. You did a great job. Keep training hard and get ready for next Thursday's test.

Level 1 Skill Test Participants:

Sarina Woodworth- Completed:
Push Ups, L-Sit, 400 m. Run (1:28), 500 m. Row (1:52)

Peter Schmid- Completed:
Deadlift, Sit Ups, Knees to Chest, 400 m. Run (1:22)

Doug Hunt- Completed:
Deadlift, High Pull, Wall Ball Shots, 500 m. Row (1:34)

Julie Raccicot-Taylor- Completed:
Squats, Push Ups, Kettlebell Swings, 500 m. Row (2:06)

Lindsay Wright- Completed:
Push Ups, Static Hang, 2000 m. Row (8:54), 400 m. Run (1:32)

Shelley Hair- Completed:
Squats, Wall Ball Shots, 400 m. Run (1:34), 500 m. Row (2:00)

Kristi Wood- Completed:
Deadlift, Sit Ups, Knees to Chest, L-Sits

Amy McCluskey- Completed:
Squats, Vertical Jump, Static Hang, 500 m. Row (1:55)

Sara Kida-Completed:
Squats, Static Hang, L-Sit, 500 m. Row (2:08)

Shannon Stefanacci- Completed:

Vertical Jump, Static Hang, Knees to Chest, 400 m. Run (1:17)

Good luck and train hard,
Jeremy Barnett

Fri. 4-3-09 WOD

Fri. 4-3-09 WOD: REMINDER-1st Annual EA Fitness Challenge is this Saturday
Warm Up:
Shoulder Stretches
Squats
High Knees
Sit Ups
Leg Raises

WOD:
Partner Ladders: 10-1 Wall Ball @ 20#
10-1 Burpee
10-1 Box Jump @ 24” box (partner “rests” in Wall Sit position)
1-10 Sandbag Clean @ 65# bag
1-10 Ball Slam @ 20# ball

Then: Cool Down-2 Laps Around Bldg.

1st Annual Evolved Athletics Fitness Challenge---NO BOOT CAMP

Don't forget to pre-register for the 1st Annual Evolved Athletics Fitness Challenge this Saturday 4-4-09. We will NOT have our regular BOOT CAMP this Saturday due to this event. If you're interested in participating please contact Jeremy Barnett no later than this Friday 4-3-09.

We are also looking for volunteers to assist in this event. Contact Jeremy Barnett if you would like to volunteer.

1st Annual Evolved Athletics Fitness Challenge

Saturday 4-4-2009. The event will start at 9:00am.

Sign up and registration will open at 8:00am and end at 8:45am.

Event entry cost will be $10.00/person.

Entry deadline is 4/3/2009

Prizes will be awarded for 1st, 2nd & 3rd place male/female winners.
($100.00 cash prize 1st place male/female, 2nd place male/female 1-hour massage (Peter Hernandez LMT) & 3rd place male/female Chili's gift cards & Blu Sushi gift cards)

Food and drinks provided by Chili's & Smoothie King

For the bike portion of the event you can rent a bike from The Bike Route on the corner of College Pkwy. & Winkler Rd.

Competition Events:

Event #1: Best time completed. (50 min. Time Limit)

1 mi. Run

3 mi. Bike

1000m. Row

(30 minute rest period to rehydrate and stretch)

Event #2:Best Time Completed. (20 min. Time Limit)

10 reps Deadlift (men 225 lbs., women 100 lbs.)

20 reps Burpees

30 reps MB Thrusters (men 20 lb. ball, women 10 lb. ball)

40 reps BB Sumo Deadlift Highpulls (men 90 lbs., women 45 lbs.)

50 reps Knees to Elbows

For more information contact:

Jeremy Barnett

http://www.cf-tb.com/

239-851-3940

crossfittb@yahoo.com