Fri 5-1-09 WOD

Warm Up:

Shoulder Stretches

Squat

Pole Clean

Pole Push Press

High Knees

WOD: 10, 8, 6, 4, 2 Best Time

Weights--(Men 100 lbs., Women 65 lbs)

Clean 

Press 

Squat

Nutritional Seminar June 27th, 2009

Many of our clients have questions concerning diet, nutrition, meal planning and supplementation. To help answer these questions we are having a guest nutritional speaker Eric Talmant come to Evolved Athletics in June for a Metabolic Typing® Diet Seminar. Below is a brief description of Metabolic Typing® and I have also attached an event flyer with further details. Feel free to bring friends and family to this event. If you have questions please call 239-851-3940 or email crossfittb@yahoo.com.

Metabolic Typing ® explains why it is that a given diet/nutritional therapy works for one patient, has little or no effect on another, and can actually worsen a third. Metabolic Typing® explains why two people with the same disease require biochemically opposite approaches to get well. Metabolic Typing® explains why it is that for every book that says one thing about nutrition, you can find another book that says the opposite. Metabolic Typing®reveals why there will never be one diet that is right for everyone and why a given diet will cause one to lose weight, while another to gain weight. Metabolic Typing® explains how someone can eat organic foods, take the best supplements money can buy, exercise regularly, sleep well, and still not feel well. 

These answers and many, many more will be answered by Eric Talmant, based on 25 years of research in the exciting field of customized nutrition through Metabolic Typing® and the determination of individual metabolic requirements.  

Evolved Athletics 
"Xtreme Fitness 4 Xtreme People"

Host of:

CrossFit Thoroughbreds

www.cf-tb.com

www.evolvedathleticsfl.blogspot.com

 239-851-3940

 

Jeremy Barnett, ISSA-CFT, Founder

crossfittb@yahoo.com

 

Wed 4-29-09 WOD

Warm Up:

Shoulder Stretches

Squats

Practice MB Cleans

WOD: 21, 15, 9 Best Time

MB Cleans

Wall Ball Shots

Burpees

Sit Ups

Hypers

Tues 4-28-09 WOD

Warm Up:

Shoulder Stretches

Squats

Cone Lateral Shuffles

Cone Back Pedal

Rope Toe Taps

Rope Lateral Hops

WOD: 2 Rounds Best Time

1 mi. Run

KTE's-50

Push Ups-50

Pull Ups-50

P.S. For those not able to run or would like to substitute running with biking I will have a seperate course set up for you. If you need a bike you can rent one of our gym bikes for $5.00 CASH. Please arrive 5-10 min. early to have the bike fitted to you for your ride.

Wayne Meyers: World Record APA 300 lb. Overhead Strict Press

Mon. 4-27-09 WOD

Warm Up: Shoulder Stretches
Squats
Jumping Jacks

High Knees

Jump Squats

WOD: "Christine"- 3 Rounds in 15 min.
500 m. Row
12 Deadlifts (men 3/4 B.W., women 3/4 B.W.)
21 Box Jumps

BIG D Stair Loads

Sat 4-24-09 BOOT CAMP

Partners Training:

Over / Under Hurdles-Weighted (Each person 10 times)

Box Jumps- Each person 5 x 10

MB Chest Passes- Each Person 5 x 20 Rest 1 min. between sets

MB Rotational Passes- Each person 5 x 20 each side Rest 1 min. between sets

MB Overhead Passes- Each person 5 x 20

Week 4 Level 1 Testing Complete

Hey CrossFitters,

Week 4 Level 1 Testing is complete. Everyone did an amazing job today and each person passed their next 4 test exercises this week.

Only 4 more weeks to go. Keep training hard to be the winner of the CASH PRIZE. To date there is $400.00 up for grabs. At this rate it looks like we could be over $1000.00 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 $500.00 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: Week 4:

Sarina Woodworth- Completed:
Incomplete

Peter Schmid- Completed:
Squats, Dips, L-Sit, MedBall Cleans

Doug Hunt- Completed:
Push Ups, Military Press, 1 Mile Run 6:34, MedBall Cleans

Julie Raccicot-Taylor- Completed:
Incomplete

Lindsay Wright- Completed:
Deadlift, Military Press, Sit Ups, Kettlebell Swings

Shelley Hair- Completed:
Deadlift, High Pull, MedBall Cleans, Kettlebell Cleans

Kristi Tuffo- Completed:
Incomplete

Amy McCluskey- Completed:
Push Ups, Sit ups, L-Sit, 2000 m. Row 8:49

Sara Kida-Completed:
Push Ups, Sit Ups, 800 m. Run 4:00, 2000 m. Row 9:08

Tenya Meyers-Completed:
Incomplete

Melissa Flexsenhar-Completed:
800 m. Run 3:37:81, 2000 m. Row 7:58:30

Shannon Stefanacci-Completed:
Incomplete

Good luck and train hard,

Jeremy Barnett

Evolved Athletics

"Xtreme Fitness 4 Xtreme People"

Host of:
CrossFit Thoroughbreds

www.cf-tb.com
www.evolvedathleticsfl.blogspot.com
239-851-3940

Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com

Fri 4-23-09 WOD

Warm Up:

Shoulder Stretches

Squats

Pole Deadlifts

Pole Cleans

High Knees

Back Pedals 60 yrds

WOD:

Deadlifts-70% 1rm 5 x 6

Cleans 5 x 5 (increase lbs. each set)

Practice KB Snatch 5 reps each arm (rest 2 min. between rounds)

Nick--Kettlebell Snatch Demo

Mark Rippetoe Quote of the Day

Mark Rippetoe Quote of the Day:

Quote of the day 22nd April 2009

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers."

Wed 4-22-09 WOD

Warm Up:

Shoulder Stretches

Squats

High Knees

30 yrd jog x 4

30 yrd run x 2

Lateral Shuffles

WOD: 3 Rounds Best Time

Run 400 m.

Row 400 m.

Run 800 m.

Row 800 m.

2009 Europa Show of Champions Wolrd Strongest Man Competition

2009 Europa Show of Champions World Strongest Man Competition
Travis Ortmeyer vs. Scott Weech

Tues. 4-21-09 W.O.D.

Warm Up: Shoulder Stretches
Pole Hang Cleans
Pole Push Press
Pole Spilt Jerk
Band Presses
Band Rows


W.O.D.:
Shoulder Press-70% 1rm 5 x 6
Bench Press- 70% 1rm 5 x 6


Then: 21, 15, 9
KB Swings heavy
MB Overhead Rotational Slams

BIG D 1st Place Gold Medal at the
2009 Europa Show of Champions
USA Powerlifting Meet

Mon.4-20-09 WOD

Warm Up:

Shoulder Stretches

Squats

Lat. Lunge Stretch

High Knees

Lateral Shuffles

W.O.D.:

Squats-70% 1rm 5 x 6

Lunges 4 x 30 yrds weighted

Box Step Ups 3 x 10 each leg weighted

KTE's 3 x 20

Sat. 4-18-09 BOOT CAMP

Sat. 4-18-09 BOOT CAMP:
NOTICE-Coach Jeremy will be out of town at the 2009 Europe Fitness Expo for BIG D’s USAPL Powerlifting Competition.
Wish BIG D good luck. He’s going to try and break 4 more World Records and Fl. State Records. Coach Danny will be coaching BOOT CAMP this Saturday.

WOD: HAVE FUN!!
10 x 10 each
Burpees
Sit Ups
Push Ups
Mountain Climbers
Pull Ups
Jump Ropes

Week 3 Level 1 Testing is Complete

Hey CrossFitters,

 

Week 3 Level 1 Testing is complete. Everyone did an amazing job today and each person passed their next 4 test exercises this week.

 

Only 5 more weeks to go. Keep training hard to be the winner of the CASH PRIZE. To date there is $330.00 up for grabs. At this rate it looks like we could be over $1000.00 by the end of the 8 weeks.

 

Remember, the 1st male and female to finish all 21 exercises on the Level 1 Skills chart plus have the best time on the Christine WOD will split the cash prize 50/50. You could walk away with $500.00 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: Week 3: 

Sarina Woodworth- Completed:

Dips, Pull Ups, Wall Ball Shots, 1-Mile Run (8:09)

 

Peter Schmid- Completed:

Vertical Jump, Push Ups, Kettlebell Swings (51:83), 500 m. Row (1:38)

 

Doug Hunt- Completed:

Squats, Pull Ups, Knees to Chest, 400 m. Run (1:09:71)

 

Julie Raccicot-Taylor- Completed:

Pull Ups, L-Sit, Wall Ball Shots, 400 m. Run (1:42) NEW P.R. Congrat's!!

 

Lindsay Wright- Completed:

Dips, High Pull, Pull Ups, 1-Mile Run (8:09)

 

Shelley Hair- Completed:

Vertical Jump, Military Press, Static Hang, 800 m. Run (3:35:22)

 

Kristi Tuffo- Completed:

Push Ups, Static Hang, HIgh Pull, 1- Mile Run (8:40:99) Took the Long WAY BACK!!!

 

Amy McCluskey- Completed:

Deadlift, High Pull, Wall Ball Shots, MedBall Cleans

 

Sara Kida-Completed:

Deadlift, High Pull, Wall Ball Shots, MedBall Cleans

 

Tenya Meyers-Completed:

Incomplete

 

Melissa Flexsenhar-Completed:

Push Ups, Static Hang, Wall Ball Shots, Kettlebell Swings

Shannon Stefanacci-Completed:

Incomplete

 

Good luck and train hard,

Jeremy Barnett

 

Evolved Athletics 
"Xtreme Fitness 4 Xtreme People"

Host of:

CrossFit Thoroughbreds

 www.cf-tb.com

 239-851-3940

 

Jeremy Barnett, ISSA-CFT, Founder

crossfittb@yahoo.com

Fri. 4-17-09 WOD

Fri. 4-17-09 WOD:
Warm Up:
Shoulder Strethces
Squats
Lunges
Lat. Lunge Stretch
Jump Rope
Band Presses
Band Rows

WOD:
Bench Press:
1x5 @ 50% 1RM
1x3 @ 60% 1RM
3x3 @ 70% 1RM
3x3 @ 80% 1RM
2x2 @ 90% 1RM

THEN: 5 Rounds
3 KB Chest Presses +
1 TGU + 10 Swings (each side)

Top 5 Strength Movements for Basketball Players

Top Five Strength Movements for Basketball Players
By Callie Durbow
For http://www.elitefts.com/

Many people see basketball as a game of explosiveness, quickness, and power. While this is all true, a focus on strength development is needed in order to achieve these feats on the court and avoid injury.

Players need overall lower body strength, single leg strength, upper back and shoulder strength, mobility, and a solid core. The game also subjects players to pounding and stress on the lower body. Strength movements are needed to protect the tendons, ligaments, and joints as well as maintain muscular balance. Along with strength movements, there should be a focus on hip and ankle mobility, tissue quality, and overall recovery.

The population that I generally work with consists of middle school and high school athletes. Here are the top five movements that I use to develop strength in my basketball athletes.
Squats: Squats are the cornerstone of all of my athletic development programs. This exercise requires great posterior chain strength as well as core strength. I use variations of this lift depending on the age and experience of the athlete.We usually begin with a box squat to teach the glutes to fire and the hips to relax. From there, I use front squats because I really like the range of motion that it forces the athletes to achieve. We also cycle in back squats on a heavier day, single leg squats to mimic the single leg explosiveness required on the court, and overhead squats to challenge the shoulders, thoracic spine, and core.

Deadlifts: Deadlifts are another great movement to train the posterior chain. I love this exercise because it hits the muscles throughout the mid and upper back and the traps. It’s also good for grip training.I use this exercise on alternating squat days and progress from blocks to the floor as the athletes get more mobile in their hips. My athletes love this exercise because they can usually pull some heavy weights, and they feel great when they finally “engage” their glutes.
Overhead pressing: Many basketball movements happen over the head so my athletes always perform some variation of an overhead press. I don’t do much bench pressing with my basketball athletes because I want them to be strong and solid from an upright position.We start with a dumbbell press to develop balance and unilateral strength. Then, we move on to barbell overhead presses to develop a range of motion through the shoulders and stability in the rhomboids and trapezius. Many of the high school athletes that I see are weak in this area so it’s a great developer for them. As the kids progress, we throw some stretch bands on the bar to make the movement more dynamic as they go overhead. The focus of this movement is always a solid base and tight core, driving the weight hard over the head.

Chin ups: My athletes have a love-hate relationship with the chin-up bar. They hate the movement at first because body weight movements are tough. Then, they learn to love it as they see the progress and development that they get in overall upper body strength and speed development. This is a great functional exercise in terms of posture and injury prevention with the physical aspect of the game.The first step for our chin-up movement is to have a jump stretch band under one knee until the athlete can comfortably perform several sets of eight. We then progress to a full body weight movement, focusing on driving the elbows down to the ribcage and squeezing the lat muscles hard at the top of the movement.

Weighted abdominal work: Our weighted work generally consists of heavy jump stretch band pull-downs, medicine ball sit-ups, bungie cord sit-ups, and medicine ball rotations and throws (seated or standing). The extra implements force the athletes to really engage the core musculature and add a focus of athletic strength as opposed to lying on your back doing sets and sets of crunches.I want my athletes in the positions they will be in on the court with the ability to fight off defenders, not get knocked around. We achieve this through a lot of standing abdominal work and medicine ball throws. We keep the repetitions moderately low (10–12) to focus on quality work.

These movements and their variations have been very successful in developing general and sport-specific strength for my athletes. They are able to withstand the rigors of the season and avoid injury. Regardless of the level of athlete, strength development is of paramount importance to a successful athletic development program.


Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at http://www.elitefts.com/.

Wed. 4-15-09 WOD

Sarina 145 lb. Clean N Jerk

Wed. 4-15-09 WOD:
Warm Up:
Shoulder Stretches
Squats
High Knees
Pole SDLHP
Pole Thrusters

WOD: Practice CrossFit Total
Squat 1 x 10, 1 x 8, 1 x 6, 1 x 4
Shoulder Press 1 x 10, 1 x 8, 1 x 6, 1 x 4
Deadlift 1 x 10, 1 x 8, 1 x 6, 1 x 4

Time Remaining:
50 Sit Ups
50 Hypers
50 KTE’s

Tues. 4-14-09 WOD

Tues. 4-14-09 WOD:
Warm Up:
Shoulder Stretches
Squats
High Knees
Lat. Shuffle
30 yrd. light runs x 4
Band Rows
Band Presses

WOD: Timed Runs
4 x 400 m. Runs (Rest 2-3 min. between runs)
Try to improve each run time

WOW guys! Everyone did an amazing job today on the 400 m. Dash. Below are your times and placement. Get plenty of rest and I'll see everyone tomorrow.

400 m. Dash Times

1st Place: Jeremy Ridgeo 56 sec.
2nd Place: Nick DePaolo: 1:02
3rd Place: Jeff Beauburn: 1:03
4th Place: Doug Hunt: 1:04 tie
4th Place: Andy LaForce: 1:04 tie
5th Place: Andy Potts: 1:05
6th Place: Rich Kissell: 1:07 tie
6th Place: Ben Townley: 1:07 tie
7th Place: Efrain Santos: 1:08
8th Place: Trey Doughtery: 1:11 tie
8th Place: Dino DeAngelo: 1:11 tie
8th Place: Ryan Ferischian: 1:11 tie
9th Place: Shannon Stefanacci: 1:13
10th Place: Sarina Woodworth: 1:19
11th Place: Joe LaCroix: 1:20 tie
11th Place: Tenya Meyers: 1:20 tie
12th Place: Kent Schul: 1:22
13th Place: Lynn Hobby: 1:23
14th Place: Shelley Hair: 1:28 tie
14th Place: Lisa Potts: 1:28 tie
15th Place: Verella Doughtery: 1:29
16th Place: Melissa Flexsenhar: 1:32
17th Place: Linsday Wright: 1:33
18th Place: Will Krukowski: 1:38
19th Place: Rebecca Brestal: 1:40
20th Place: Lisa Epperson: 1:43
21st Place: Arthur Fleck: 1:47 tie
21st Place: Julie Raccicot-Taylor: 1:47 tie
22nd Place: Ed Bleackley: 2:03
23rd Place: Donna Courtade: 2:06
24th Place: Claudine Lahors: 2:10
25th Place: Janet Leake: 2:11
26th Place: Pam Pence: 2:12

Mon. 4-13-09 WOD

Mon. 4-13-09
Warm Up:
Shoulder Strethces
Squats
High Knees
Pole Deadlift
Pole Cleans
Pole Clean N Jerk

WOD:
Clean N Jerk:
1x5 @ 50% 1RM
1x3 @ 60% 1RM
3x3 @ 70% 1RM
3x3 @ 80% 1RM
2x2 @ 90% 1RM

THEN: 4 Rounds
10-KB Single Arm/Leg Touch Downs SLOW
10-each side TGU’s

Should You Squat Below Parallel?

Should You Squat Below Parallel?

National Masters’ Weightlifting Championships

National Masters’ Weightlifting Championships

El Paso, Texas

April 3-5, 2009

 

 Barbara Boyer competed in the Nationals Masters Weightlifting Championships on Friday, April 3^rd. She won the gold medal in her weight class and best lifter award in her age group. She went 4 for 6 and her lifts were a 35 kgs snatch and 45/48/51 kgs clean & jerk for a total of 86 kg.

 

 The National Masters’ Awards banquet was held at Cattleman’s Ranch and Restaurant in El Paso on Sunday, April 5^th. Following the dinner, awards were presented to best lifters, grand master lifters and Hall of Fame inductees. There were six weightlifters inducted into the Hall of Fame and Barb was one of them. Her 7^th gold medal at the Nationals in April 2008 made her eligible for this honor.

 

 Barb started weightlifting at the age of 57 and has won gold medals and set national and/or world records every year since! Her total in this competition has qualified her to be a member of the USA women’s weightlifting team that will compete in the World Masters’ Games. These “Games” will be held in Sydney,Australia October 10-18, 2009.

 

 After a brief rest from intense training…and her trip home to Vermont, followed by a program of maintenance and weight strengthening…Barb will begin a training regimen in July to prepare for the World competition.

 

 Barb wishes to thank everyone (owners, staff and members) at Evolved Athletics for their help and support through this past winter. By the time she returns next November, the World Masters’ Games will be history and, hopefully, she will have more awards and records to share with everyone here at her favorite gym in Southwest Florida! 

Barbara,

Good luck in Sydney, Australia. Bring home the GOLD! We're all cheering for you.

Good luck,

Jeremy Barnett

 

Barbara Boyer

Clean N Jerk second attempt at 48kg

Lorie and Barbara-Gold Medal WINNERS!!

Best Lifter award plaque

Hall of Fame award

You are an inspiration to all of us here at Evolved Athletics. Thanks for being a part of our family and we look forward to having you back here next year.

New Pledge of Allegiance

Written by a 15 yr. old School Kid in Ohio :

New Pledge of Allegiance  (TOTALLY AWESOME!) Since the Pledge of Allegiance &  The Lords Prayer Are not allowed in Schools anymore Because the word 'God' is mentioned... A Kid in  Ohio wrote the attached...   NEW SCHOOL PRAYER : Now I sit me down in school  Where praying is against the rule  For this great nation under God  Finds mention of Him very odd. If Scripture now the class recites,  It violates the Bill of Rights.  And anytime my head I bow  Becomes a Federal matter now..  Our hair can be purple, orange or green,  That's no offense; it's a freedom scene.  The law is specific, the law is precise.  Prayers spoken aloud are a serious vice.   For praying in a public hall  Might offend someone with no faith at all.  In silence alone we must meditate,  God's name is prohibited by the state.  We're allowed to cuss and dress like freaks,  And pierce our noses, tongues and cheeks..  They've outlawed guns, but FIRST the Bible.  To quote the Good Book makes me liable. We can elect a pregnant Senior Queen,  And the 'unwed daddy,' our Senior King.  It's 'inappropriate' to teac h right from wrong,  We're taught that such 'judgments' do not belong. We can get our condoms and birth controls,  Study witchcraft, vampires and totem poles.  But the Ten Commandments are not allowed,  No word of God must reach this crowd.   It's scary here I must confess,  When chaos reigns the school's a mess.  So, Lord, this silent plea I make:  Should I be shot; My soul please take!  Amen If you aren't ashamed to do this,  Please pass this on.  Jesus said, 'If you are ashamed of me,  I will be ashamed of you before my Father.'  Not ashamed. Pass this on.

Week 2: Level 1 Testing is Complete

Hey CrossFitters,

 

Week 2 Level 1 Testing is complete. Everyone did an amazing job yesterday and each person passed their next 4 test exercises this week.

 

Only 6 more weeks to go. Keep training hard to be the winner of the CASH PRIZE. To date there is $230.00 up for grabs. At this rate it looks like we could be over $1000.00 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 $500.00 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: Week 2: 

Sarina Woodworth- Completed:

B.W. Squats, Static Hang, Kettlebell Swings, 800 m. Run (3:07:59)

 

Peter Schmid- Completed:

Vertical Jump, Push Ups, Kettlebell Swings (51:83), 500 m. Row (1:38)

 

Doug Hunt- Completed:

Sit Ups (45:82), L-Sit, Kettlebell Swings (54:00), 800 m. Run (2:41)

 

Julie Raccicot-Taylor- Completed:

Deadlift, Military Press, Sit Ups (47:98), 2000 m. Row (9:13)

 

Lindsay Wright- Completed:

B.W. Squats, L-Sit, 1 Mile Run (8:09), 500 m. Row (1:55:07)

 

Shelley Hair- Completed:

Push Ups, Knees to Chest, L-Sit, 1 Mile Run (8:03)

 

Kristi Tuffo- Completed:

Vertical Jump, Military Press, 400 m. Run (1:21), 500 m. Row (2:00)

 

Amy McCluskey- Completed:

Military Press, Knees to Chest, Kettlenbell Swings (40:00), 400 m. Run (1:32)

 

Sara Kida-Completed:

Military Press, Knees to Chest, Kettlebell Swings (34:94), 400 m. Run (1:31)

 

Tenya Meyers-Completed:

Squats (56:00), Deadlift, Vertical Jump, Push Ups, Military Press, Static Hang, High Pull, Sit Ups (55:00), Knees to Chest, 400 m. Run (1:26), 500 m. Row (1:58), MB Cleans

 

Melissa Flexsenhar-Completed:

Deadlift, Vertical Jump, Military Press, HIgh Pull, Sit Ups (51:00), Knees to Chest, 400 m. Run (1:32), 500 m. Row (1:41) Elite Level Women's Row Time - AWESOME JOB MELISSA!!!

 

Good luck and train hard,

Jeremy Barnett

Sat. 4-11-09 WOD

Sat. 4-11-09 BOOT CAMP:
Partner Training: (Round 1=10. Round 2=20, Round 3=30 each exercise)
KTE’s
Push Ups
Single Arm KB Rows
Mountain Climbers each leg
Burpees

Fri. 4-10-09 WOD

Fri. 4-10-09 WOD:
Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Band Presses
Sit Ups
Hypers
Leg Raises

WOD: 3 Rounds
500 m. Row
KB Run/Carry Around Bldg.
20 Pull Ups
KB Run/Carry Around Bldg.
20 GHD Reverse Hypers
KB Run/Carry Around Bldg.

EA Photos

More photos of our Grand Opening, 2009 EA Fitness Challenge & a few workout pictures.

Danny 585 lb. Rack Pull

Wayne 335 lb. Log Press

Tom 335 Log Press

Wed. 4-8-09 WOD

Wed. 4-8-09 WOD:
Warm Up:
Shoulder Stretches
Squats
High Knees
Lat. Shuffle

WOD:
Strict Shoulder Press-NO LEGS:
1x5 @ 50% 1RM
1x3 @ 60% 1RM
3x3 @ 70% 1RM
3x3 @ 80% 1RM
2x2 @ 90% 1RM

THEN: AMARAP in 25 min.
10 Heavy-KB High Pulls
Run 1 lap around bldg
10 Heavy-KB Swings

Tues. 4-7-09 WOD

Tues. 4-7-09 WOD:
Warm Up:
Shoulder Stretches
Squats
High Knees
Lat. Lunge Stretch
Lunges

WOD:
Back Squat:
1x5 @ 50% 1RM
1x3 @ 60% 1RM
3x3 @ 70% 1RM
3x3 @ 80% 1RM
2x2 @ 90% 1RM

5 x 5 each side TGU’s

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