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
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)
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)
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)
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)
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
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+)
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+)
Saturday, February 6, 2010
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
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
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
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
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
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.
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/
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/
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