Sunday, February 28, 2010

Mon. 3-1-2010 WOD

Core Lift: Back Squat

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR



WOD: 4 Rounds each
1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)

Wall Ball Shots

Pull Ups

KB Swings (Men 50 lbs+, Women 30 lbs+)

Friday, February 26, 2010

Sat. 2-27-2010 Boot Camp (Running Seminar)

2-Rounds Best Time:

20 Push Ups
30 Pull Ups

40 KB Swings (35/25) (20 reps/arm)

50 Sit Ups

60 Burpees

1-Lap Around Bldg


















POSE RUNNING SEMINAR

10am after morning Boot Camp

$25.00/person ONLY 15 Spots Available!!

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.

You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs

Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!

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 www.cf-tb.com

Thursday, February 25, 2010

Fri. 2-26-2010 WOD

POSE RUNNING SEMINAR


2-27-2010

10am after Sat. morning Boot Camp


$25.00/person ONLY 15 Spots Available!!

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.

You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!

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/



















Warm Up:

Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Reverse Lunge with Trunk Rotations


WOD: 1, 2, 3, 4, 5, 4, 3, 2, 1 TIMED!

(Men 95-135, Women 45-65)


Deadlift

Clean

Front Squat

Push Press

Drew's DL PR

Congratulations to:
Drew Fenske of the EA Youth Club!

Today Drew broke his previous Deadlift PR by 35 lbs.

Nice job Drew! Keep up the hard work!

New Personal Record=380 lbs.

Wednesday, February 24, 2010

Thrs. 2-25-2010 WOD

POSE RUNNING SEMINAR


2-27-2010

10am after Sat. morning Boot Camp

$25.00/person ONLY 15 Spots Available!!

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.

You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!

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/

















WARM UP:
POSE RUNNING DRILLS


WOD: 4 rounds timed- 2 Teams

Sled Push 20’ down & back

Sprint 30’

Row 200m

Farmers Carry to end of drive & back

Tuesday, February 23, 2010

Wed. 2-24-2010 WOD

POSE RUNNING SEMINAR


2-27-2010

10am after Sat. morning Boot Camp


$25.00/person ONLY 15 Spots Available!!

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.

You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!

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/



















Easy for who???

Warm Up: 5 reps each

Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Reverse Lunge with Trunk Rotations


WOD: AMRAP in 30

Partner Training (Row until partner finishes WBS then switch)


Row (as many calories in 30 min. as possible)


WBS - 20

Monday, February 22, 2010

Tues. 2-23-2010 WOD

POSE RUNNING SEMINAR


2-27-2010

10am after Sat. morning Boot Camp


$25.00/person ONLY 15 Spots Available!!

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.

You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!

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/



















Warm Up:

POSE Running Drills


WOD: 50, 30, 10 TIMED!
Sit Ups

Hypers

Mountain Climbers (each leg)

Leg Raises

MB Toe Taps (each leg)

Sunday, February 21, 2010

Mon 2-22-2010 WOD

POSE RUNNING SEMINAR


2-27-2010

10am after Sat. morning Boot Camp


$25.00/person ONLY 15 Spots Available!!

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.

You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.

Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!

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/















Warm Up: 5 reps each

Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Overhead Squat

WOD: 4 Rounds

10- Back Squats @ 60% 1rm

1-Lap Around Bldg.

20- Push Ups

Friday, February 19, 2010

Sat. 2-20-10 Boot Camp














Boot camp:

30 yrd. Sled Push x 4 per person
30 yrd. Bear Crawls x 4 per person
30 Thrusters (M-95/, W-45-65)
Run (3)-400 m. sprints (timed) try to beat previous rounds

Thursday, February 18, 2010

Fri. 2-19-10 WOD















Warm Up: 5 reps each

Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters



Core Lift: Sumo Deadlift

10 x 50%, 8 x 60 %, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%



WOD: Complete 6 Rounds

10- Pull Ups Strict

10 – HEAVY KB Sumo Deadlift High Pulls

Wednesday, February 17, 2010

Thrs. 2-18-10 WOD




















Thrs. 2-18-10 WOD

Warm Up:
POSE RUNNING DRILLS



WOD: 10 rounds timed

Over/Under Hurdles (from back door to front door)

(If you knock over a hurdle do 10 burpees)

Run out front door around bldg. to back door

Row 20 Calories

Tuesday, February 16, 2010

Wed. 2-17-2010 WOD














Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Core Lift: Press

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 2 x 80%, 2 x 4 x 85%



WOD: Partner Training

100 - MB Chest Passes (50 each person)

100 - MB Rotational Passes (50 each person)

50 - Bench Dips (partner holds feet of person doing dips off the ground)

50 - Partner Wheel Barrow Push Ups (partner holds feet of person doing push-ups off the ground)

Monday, February 15, 2010

Tues. 2-16-2010 WOD












Warm Up:
POSE Running Drills



WOD: 2 Rounds Best Time

KB or Sand Bag Carry Around Bldg.

10-GHD Sit Ups

50 Jump Ropes or 25 Double Unders

10-KB Windmills (each side)

500 m. Row

Sunday, February 14, 2010

Mon. 2-15-10 WOD















Warm Up: 5 reps each

Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Thrusters

Overhead Squat



Core Lift: Front Squat

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%



WOD: 3 Rounds

Jump Over Small Hurdles (NO WEIGHT)

KB Carry to end of drive & back

10- KB Lunges Each Leg

Friday, February 12, 2010

Sat. 2-13-2010 BOOT CAMP

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

Boot Camp
1200M Row
120 Wall Balls (M-20/, W-10)
120 KB OH Sit Ups (M-30/, W-20)
120 KB SDLHP (M-60-100/, W-30/50)

Thursday, February 11, 2010

Fri. 2-12-2010 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
Thrusters


WOD: Complete 3 Rounds of the below circuit. Do NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.


5- KB Swings (Adv. Alt. hands mid air)

5- KB Cleans (each arm)

5- KB Presses (each arm)

5- KB Overhead Lunges (each Leg)

Wednesday, February 10, 2010

Thrs. 2-11-2010 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

Squats

Push Ups

Sit Ups

Band Rows



WOD:

2-Rounds each station

1 min. Work, 20 Sec. Rest



Row Goal- (20 Calories)

MB Rotational Slams Goal-(20 per side)

Row Goal (20 Calories)

Ring Planks Goal-(1 min. Left Leg, 1 min. Right Leg)

Row Goal (20 Calories)

Inverted Ring Planks Goal-(1 min. Left Leg, 1 min. Right Leg)

Row Goal (20 Calories)

MB Rotational Slams Goal-(20 per side)

Tuesday, February 9, 2010

Wed. 2-10-2010 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

Thrusters

Core Lift: Push Press

10 x 50%, 6 x 65%, 5 x 75%, 2 x 80%, 2 x 85%, 4 x 3 x 90%



WOD: Practice Technique

Hand Stand Push Ups- (5 reps)

1-Legged Squats- (5 reps each leg)

Monday, February 8, 2010

Tues. 2-9-2010 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



WOD: 2 Rounds Best Time

1 mi. Run

100 Jump Ropes

50 KTE’s

Sunday, February 7, 2010

Mon. 2-8-2010 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: Front Squat

10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%



WOD: (15, 10, 8,)- Timed

KB Clean N Jerk (each arm) (Men-40+, Women-25+)

KB Plank Rows (each arm) (Men- 40+, Women-20+)

Friday, February 5, 2010

Sat. 2-6-2010 BOOT CAMP

Boot Camp classes will now be held at 9:00am ONLY!
We will no longer have the 8am or the 10am Boot Camps.
Sorry for any inconvenience.

Two Teams- 3 Rounds per person
Sled push 30'
Sprint 30'
Flip Tire 100'
Overhead Plate Carry 100'
10 Burpees
Sprint 30'
Sled Push 30' back to start
Tag next team member so they can begin

Thursday, February 4, 2010

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

Wednesday, February 3, 2010

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/

Tuesday, February 2, 2010

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

Monday, February 1, 2010

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/