4 More Powerlifting Records Broken

Darian Barnett competed this past Sat. Feb. 5th, 2011 in the Southeast Coast RAW Championships Powerlifting meet held at the Downtown Athletics Club in Arcadia, Fl.

 Darian trained for 12 weeks to get ready for this meet and it finally paid off. He accomplished breaking 4 current APA powerlifting records. He took Best Lifter for the day and 1st Place in his age/weight class.

Darian competed in the 16-17 age group and the 165 lb. weight class.
Below are his records for this meet:

Squat Record: 480 lbs.

Bench Press: 275 lbs.

Deadlift 520 lbs.

Total: 1275 lbs.

Darian and I would like to thank everyone that came out to show their support and to cheer him on to victory.

 Thank you for your support,
Jeremy Barnett

Fort Myers CrossFitTB- Tues. 2/8/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: Complete 5 Rounds

5 Sit Ups then Sprint to end of room then complete 5 Burpees
Then Complete:
Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)

Row (As many calories as possible each 20 sec.)

Jump Rope

Bear Crawl

Mountain Climbers


RidgeWOD:
Skill: Snatch Progression
3x Hang Hugh Pulls
3x OH Squat
3x Snatch Balance

3 x 10x Floor Wipers (over and back = 1)
3 x 2x TGUs (each arm)

WOD: One minute on, one minute off for TEN minutes.
30x 50#KB Swings
Penalty - you have the 1 minute to get the 30x swings, you have a 1,000 meter row for every time you do not get 30 reps.  Rounds completed is your score.

Fort Myers CrossFit TB- Mon. 2-7-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


Core Work: Back Squat 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)



WOD: Complete 5 Rounds

Box Step Ups Weighted x 10 each leg

Pull Ups x 10

Wall Ball Shots x 10


RidgeWOD:
Strength:
Back Squat: work up to 3 sets of 3x @ 90%

Bench Press: work up to 3 sets of 3x @ 90%

WOD: 3 Rounds Not For Time
3x Bench Press @ 90% of 3RM
8x L-Pull Ups
Jingle Jangle: 30 secs. for 10 yard suicide

Auxiliary Work:
1. 3 x 10x Barbell Lunges (each leg)
2. 3 x 10x Pistols (alternating legs)
3.3 x 3x HSPU

Fort Myers CrossFit TB Boot Camp Sat. 2-5-2011

Three Teams Compete: 3 Rounds each Team (4-6 people per team)


400 Meter BB Carry (135/65) 2-3 team members

Row for calories (10 calories), KB swings 53/35 (Max Reps), Box jumps (Max Reps) 2-3 team members

[In the amount of time it takes your team mates to run the 400 M you are to max out on the KB swings, Box jumps and the rowing.]

Fort Myers CrossFitTB- Fri. 2/4/2011 WOD

Warm Up;


4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches

WOD:

1 Mile Run Test (Record Time)

Then Complete: 4 Rounds Timed!

200 m. Row

800 m. Run


RidgeWOD:
Skill: 12 Minute Running Clock
Minutes 1, 2, 3 - 2x Power Clean Per Minute
Minutes 4, 5, 6 - 1x Power Clean, 1x Front Squat
Minutes 7, 8, 9 - 2x Squat Cleans
Minutes 10, 11, 12 - 1x Squat Clean

WOD:
"Jerry" for time
Run 1 Mile
Row 2K
Run 1 Mile

Fort Myers CrossFitTB- Thrs. 2/3/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Lift: Deadlift 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts



WOD: AMRAP in 15 min.

5 x Sumo Deadlift High Pull

5 x KB Swings HEAVY!


RidgeWOD:
"Lumberjack 20" for time
20x 275# Deadlift
Run 400m.
20x 70# KB Swings
Run 400m.
20x 115# OH Squats
Run 400m.
20x Burpees
Run 400m.
20x Pull Ups
Run 400m.
20x 35# DB Squat Clean
Run 400m.

Fort Myers CrossFit TB- Wed. 2/2/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Core Lift: Bench Press 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts



WOD: AMRAP in 15 min.

5 Push Ups

5 Pull Ups

5 Burpees


RidgeWOD:
Strength:
Bench Press: work up to 5 sets of 5x @ 85%

WOD: Not For Time - 4 Rounds
3x BodyWeight Bench Press
5x HEAVY Weighted Dips
250 m. Row

Auxiliary Work:
3 x 10x Pistols (alternate legs)
3 x 10x Barbell Lunges (each leg)