Fri. 2-5-2010 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 Dislocators

Deadlift

High Pulls

Hang Cleans

Shoulder Press

Push Press

Thrusters



Core Lift: B.B. Cleans

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 5 x 5 x 80%



WOD: TGU’s

Beginner/Intermediate Practice 20 min.

Advanced: HEAVY 2 each side x 6 sets

Thrs. 2-4-2010 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:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 2

Lateral Shuffles 2 x’s left & right

Back Pedal Down & Back x’s 2

Leg/ Hip/Calf Stretches



1 Mile Run TEST



Then Complete:

Jump Rope 200 reps

150 Sit Ups

90 Sec. Plank on Right Leg

90 Sec. Plank on Left Leg

50 Mountain Climbers each leg

EA Youth Training 2-10-2010

BOYS: Complete 4 Rounds


Overhead Lunges x 10 each leg

Row 200m.

KB Swings x 10

Run 100 m.

Wall Ball Shots x 10


Joe 14:21
Riley 14:05
Cam 16:12
Kevin 17:45
Lalo 17:50
Snuffy 17:50


Girls: Complete 3 Rounds

Wall Ball Shots x 10

Sandbag Carry 100 m.

Lateral Lunges x 10 each leg

400 m. Run

Mary 16:48
Madaline 16:48

2010 RAW UNITY MEET RESULTS

A standing ovation for Eric Talmant and his staff at the 2010 RAW UNITY MEET !!! The meet was awesome, and our lifters did an incredible job! For those of you that are "PL Watchers," there are several threads and videos at www.powerliftingwatch.com.


R.A.W. United placed third behind the USAPL (72 points) and the APF (60 points). Our lifters totaled 59 points, just one point out of second place! Like Brian Kissel e-mailed me this morning - NEXT YEAR !!! The 4th place fed was the SPF with 27 points.

Before moving on, I want to thank each of the lifters that represented R.A.W. United. It is truly an honor to share the platform with you!

Kathleen Audet, Cathy Cox, Amanday Graham, Presley Lynch, Samantha Shores, Taylar Stallings, Sarina Woodworth, Lyndsay Wright

Our EA Girls Results:
Lightweights: Numbers represent- Squat/Bench/Deadlift/-Total
Placed overall
5th Sarina Woodworth (RAWU) - 220/143/270 - 633
6th Lindsay Wright (RAWU)- 187/115/270 - 573

7th Presley Lynch (RAWU) - 203/126/231 - 562
Bill Beekley, Bob Benedix, Tony Conyers, Michael Francis, Zied Hichri, James Jacobs, Brian Kissel, Beau Moore, Doug Phan, Kevin Phillipson, Eric Talmant, Daniel Tinajero

On Saturday we will be hosting 36 lifters at THE GYM for the 2010 Law Enforcement Games. We wish all those scheduled to compete all the best!

Unfortunately, the 2010 Biggest Bench in Lee will not take place on February 13. With most of the Evolved Athletics lifters at RAW Unity, only two outside lifters registered for the meet. Evolved Athletics will host the D&D Push/Pull on April 24.

Hope to see you at one of these events!

Finally, I'm finishing up the records and will complete the updates after this weekend's meet. Bud and I will update the site (to include the February edition of "Power in the Blood" on-line) after this weekend's Law Enforcement Games.

Thanks, and God Bless,

Spero
 
See videos and results of the RUM at http://www.powerliftingwatch.com/

Wed. 2-3-2010 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 Dislocators

Deadlift

High Pulls

Hang Cleans

Shoulder Press

Thrusters



Core Lift: Bench Press

10 x 50%, 8 x 60%, 8 x 70%, 6 x 75%, 3 x 80%, 3 x 85%, 1 x 90% 5 x 3 x 95%



WOD: Jackie for Time

1000 m. Row

45 lb. Thrusters 50 reps

Pull Ups 30 reps

Tues. 2-2-2010 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:


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

Leg/ Hip/Calf Stretches



W.O.D.:

6 rounds for time of:

Run 400 meters

25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

EA Running Seminar

EA RUNNING SEMINAR

Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.



Join us at EA for our 1st Running Seminar and learn how to run more efficiently, improve running technique, decrease low back, knee and hip pain and improve your running times.


For more detailed info. please click HERE see the attached flyer or contact:
Jeremy Barnett at 239-851-3940 or crossfittb@yahoo.com .

Reserve your spot today! ONLY 15 spots available!

Let EA help you while you help our Lee County Youth. All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness.


Learn more at http://www.cf-tb.com/