Tues. 9-1-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s + Run x 2
Lunges
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches


WOD: 2 Rounds best time
60 Sit-Ups
1-Lap Around Bldg.
60 KTE’s
Row 500 m.
60 Sec. Planks (Hands on MB)
2-Laps Around Bldg.
30 Each Side Seated MB Trunk Rotations
60 Jump Ropes or 30 Double Unders

1st Annual Ft. Myers, Strongman Contest is CANCELLED!

Evolved Athletics is regretful to announce the cancellation of the 1st Annual Ft. Myers, Fl. Strongman Contest. The strongman contest was to be held at Evolved Athletics in Ft. Myers, Fl. on Sept. 19th, 2009. Due to a lack of contestant participation two of our major event sponsors have cancelled their sponsorship for this event. This is a terrible disappointment to Evolved Athletics, NAS Strongman, Inc. and the fitness community. Unfortunately without their support we are now forced to cancel this event.

Evolved Athletics would like to offer it's sincerest apologies for the cancellation of this event. For those contestants that have already submitted entry fees you will receive a full refund immediately.

For any questions regarding the cancellation of this event please contact Jeremy Barnett at 239-851-3940 or crossfittb@yahoo.com.

Thank you,
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

Mon. 8-31-09 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees

Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 80%

WOD: 1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)

FIGHT GONE BAD

FGB Success!

FIGHT GONE BAD

3-- 5 minute Rounds-1 minute per exercise, 1 minute rest between rounds

Row (As many calories as possible in 60 sec.)
Wall Ball Shots (As many reps as possible in 60 sec.)
SDLHP (As many reps as possible in 60 sec.)
Box Jumps (As many reps as possible in 60 sec.)
Push Press (As many reps as possible in 60 sec.)

Today was amazing. We had 17 athletes turn out for our

FIGHT GONE BAD Boot Camp.

Everyone gave it 100%. Great job guys!

FGB Scores:
Tenya 181
Jay 203
Efrain 208
Sam 193
Carl 164
Lyne 184
Sarina 239
Julie 141
Janet 134
Melissa 203
Erika 237
Jeremy R. 220
Big Joe the "Killer" 225
Chad 151
Trey 142
Sean 270
Rob 176

Sat. 8-29-09 Boot Camp

FIGHT GONE BAD!

3-- 5 minute Rounds-1 minute per exercise, 1 minute rest between rounds

Row (As many calories as possible in 60 sec.)
Wall Ball Shots (As many reps as possible in 60 sec.)
SDLHP (As many reps as possible in 60 sec.)
Box Jumps (As many reps as possible in 60 sec.)
Push Press (As many reps as possible in 60 sec.)

Fri. 8-28-09 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Jerk Press
Practice KB Clean N Jerks

WOD: KB Clean N Jerks
Beginners practice- 30 min.

Int./Adv. Complete-3 Rounds for Time
15-KB CNJ’s each arm
10-Burpees

Presely 40lb. DB Presses

Wed. 8-26-09 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Push Press
Band Rows
Band Presses

Core Lift: Push Press
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%

WOD: Chelsea (Each minute on the minute for 30 minutes)
5-Pull Ups
10-Push Ups
15-Squats

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Tues. 8-25-09 WOD

Warm Up:
Squats
Lat. Lunge Stretch
High Knees
Butt Kicks
Frankensteins

Light Jog

Fast run

WOD: 4 Back lot Sprints Best Time
Sprint back parking lot then light jog around front of bldg. as recovery. When you return to the back parking lot perform another sprint and repeat recovery lap.

Mon. 8-24-09 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees

Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%

WOD: 2 Rounds best time
High/Low Box Step Ups Weighted (Sandbags or KB’s)
Full length of back parking lot Lunges B.W.

Murph Reults

We had 12 brave souls show up for Boot Camp this morning. Murph was the workout of the day. We modified with two smaller versions of Murph for Beginner and Intermediate members. Below is the workout version each person completed as well as their time.

Murph Prescribed Version:
Efrain 43:33
Trey 55:30
Justin 1 hr. 12:01
Sarina 1 hr. 11:04
Melissa 1 hr. 13:33
Jay 1 hr. 6:55

Mini Murph Modified Version:

Amber 42:40

Sam 1 hr. 7:37

Carl 1 hr. 9:48

Micro Murph Modified Version:

Spencer 20:42

Chad 21:42

James 35:39 (Congrat's on completing your first CrosFit WOD with us. Nice Job!)

Painful memories:

Sat. 8-22-09 BOOT CAMP

BOOT CAMP:

MURPH:
1 mi. Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mi. Run

MINI MURPH:
3-Laps Around Bldg.
75 Pull Ups
150 Push Ups
200 Squats
3-Laps Around Bldg.

MICRO MURPH:
1-Lap Around Bldg.
35 Pull Ups
75 Push Ups
100 Squats
1-Lap Around Bldg.

Fri. 8-21-09 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Deadlift + Shrug Pull
Pole Deadlift High Pull
Pole Clean
Pole Clean N Jerk

WOD: BB Clean N Jerks
Beginner/Intermediate Practice Light (6- reps then rest 2 min.-repeat for 30 minutes)
Advanced Heavy (10 x 50%, 8 x 55%, 8 x 60%, 2 x 6 x 65%, 2 x 5 x 70%, 2 x 4 x 75%)

Dear Jeremy,

Thank you! This means a lot.

I appreciate what you and Nelson and everyone else provides - you are all
amazing and as much as I have wanted to 'give up' your personal attention
to each person is inspiring and motivating.

I'll keep in mind the ... time, practice and patience ...and not feel 'incompetent'. :)

Indira

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

TODAY IS THE LAST DAY TO SIGN UP!!

Competition begins tomorrow Aug. 22nd.

DON'T MISS YOUR CHANCE TO GET IN THE BEST SHAPE OF YOUR LIFE!!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

ONLY 5 SPOTS LEFT!

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your LAST chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is beginning the Fat Fall Off Fitness Challenge 2009 Competition this Saturday Aug. 22nd and ends Nov. 7th, 2009.

Registration Ends Friday 8-21-2009

Hurry and sign up TODAY!

ONLY 5 SPOTS LEFT!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever.See the attached image for more details or call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT

Evolved Athletics

Wed. 8-19-09 WOD

Warm Up:
Shoulder Stretches
Push Ups
MB Chest Passes

Core Lift: Bench Press
10 x 50%, 8 x 65%, 6 x 75%,
2 x 5 x 80%, 2 x 4 x 85%

WOD: AMRAP in 15 min.
10-KB Thrusters Each Arm (HEAVY)
10-KB Plank Rows

BIG D Truck Pull

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 3 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

Tues. 8-18-09 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees
Light jog 60 yrds
Run 60 yrds
Lat. Shuffle 60 yrds
Leg/Hip/Calf Stretches

WOD: Two Teams
Men on one team & women on another team.

KB Shuttle Run 25, 30, 35, 40
5 Rounds per person

Then complete: ROW 5000 m.
Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 4 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

Mon. 8-17-09 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Squats Overhead Practice

Core Lift: Overhead Squats
10 x Bar, 8 x 25%, 6 x 35%, 4 x 45% 2 x 55%

WOD: 150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 5 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

2009 D & D Powerlifting Extravaganza

I would like to thank everyone that came out to support our 2009 D & D Powerlifting Extravaganza lifters. I would also like to thank RAW United and Spero for traveling more than 4 hours to help put on this great event. For those that do not know of RAW United Powerlifting all the funds generated from this and other RAW United meets goes to support our US Armed Forces.

As the owner of Evolved Atheltics I am proud to announce our
2009 Evolved Athletics Powerlifting Team Members:

Lindsay Wright
Lynn Biser
Presley Lynch
Darian Barnett "BIG D"
Arthur Fleck 3 "A TRAIN"
Darrell Bartley
Trey Dougherty
Kristina Merza "KRAZY"
George Poole
Coach Danny Aguirre
Coach Jeremy Barnett
Coach Nelson Sprague

Congratulations to the following lifters for their accomplishments:
Lindsay Wright took BEST LIFTER and broke the deadlift record for her age/weight class
Lynn Biser broke all 4 records for the squat, bench, deadlift and total in her age/weight class
Presley Lynch broke all 4 records for the squat, bench, deadlift and total in her age/weight class
Darian Barnett "BIG D broke all 4 records for the squat, bench, deadlift and total for his age/weight class
Darrell Bartley broke the deadlift record for his age/weight class

Thank you for your support,
Jeremy Barnett

P.S. Don't forget to come out on Sept. 19th, 2009 for our 1st Annual Ft. Myers, Fl. Strongman Contest. Contest will be held at Evolved Athletics 16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908. Competition starts at 11:00am. Bring friends and family.
FREE Admission for Spectators!!



Click here for photos

Sat. 8-15-09 NO BOOT CAMP

NO BOOT CAMP TODAY!!

Come out and support our athletes at the:

D & D POWERLIFTING EXTRAVAGANZA

EVOVLED ATHLETICS FORT MYERS, FL

Lifting starts at 10:00am

REMINDER:

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 8 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

Fri. 8-14-09 WOD

Warm Up:

Shoulder Stretches

Pole Squats

Pole SDL Practice

Single Arm/Leg Touch Downs

Core Lift: Sumo Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%

WOD: Practice 30 min.

5 TGU's each side

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 9 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

Wed. 8-12-09 WOD

Warm Up:

Shoulder Stretches

Squats

High Knees

Band Rows

Band Presss

Core Lift: Shoulder Strict Press

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%

WOD: 3 Rounds (HEAVY)

(Perform 10-Incline KB Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)

10, 8, 6-Incline KB Press

10, 8, 6-BB Rack High Pulls

Then Complete: 2 Rounds (Best Time)

30-Push Ups

30-Pull Ups

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 11 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

Tues 8-11-09 WOD

Warm Up:

Shoulder Stretches

Squats

Band Rows

Lunge Stretch

Leg/Hip/ Calf Stretches

WOD:

1 Lap Around Bldg.

10 Burpees

Row 400 m.

2 Laps Around Bldg.

20 Burpees

Row 800 m.

3 Laps Around Bldg.

30 Burpees

Row 1200 m.

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 12 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

Simplistic Destruction 2 Part 1

Simplistic Destruction 2 Part 2

Mon. 8-10-09 WOD

Warm Up:

Shoulder Stretches

Squats

Lunge Stretches

High Knees

Core Lift: Front Squats

10 x 50%, 8 x 60%, 6 x65%,

5 x 5 x 75%

WOD: 3 Rounds Best Time

25-KB Thrusters

25-KTE's

50-Jump Rope or 25 Double Unders

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 13 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

BIG D Truck Pull

8-8-09 EA Truck Pull Practice

Kelly Clarkson Does CrossFit

Kelly Clarkson on Weight: "I've Never Felt Uncomfortable"

Us Magazine - August 6, 2009 1:20 PM PDT

Us Magazine

Kelly Clarkson admits her size fluctuates in the September issue of Self mag.

"My happy weight changes," the American Idol says. "Sometimes I eat more; sometimes I play more. I'll be different sizes all the time."

See pics of Idols who have lost or gained weight.

Clarkson, 27, says she doesn't care though. (In June, she admitted she was tired of hearing "the fat joke" because she'd accepted her curves.)

"When people talk about my weight, I'm like, 'You seem to have a problem with it; I don't," she explains. "I'm fine! I've never felt uncomfortable on the red carpet or anything."

Check out pics of scary skinny stars.

The singer tells the mag she's been working out with CrossFit, a strength training and cardio program used by police academies and military special operations, according to its Web site.

"I love it! It's like boot camp," she says. "You never work out more than 35 minutes, but it's so intense. You do things like box jumps, then 50 sit-ups, then 50 squats and then running.

See more photos of stars working out.

"Me, my backup singers and my hair-and-makeup girl do it together. They laugh at me, because most of the time they're like, 'Oh, my God, I don't want to go,' and I'm the one saying, 'I'm ready!'" she goes on. "It makes me feel like GI Jane. It's very empowering. I feel like I can whup a--! And in my shows, everybody has noticed. They're like, 'Dude, you have 100 percent more energy!'"

Sat. 8-8-09 BOOT CAMP

BOOT CAMP:

Event 1:

60 secs./exercise x 2 Rounds 20 sec. rest between rounds

Partner MB Trunk Rotations

Partner MB Chest Passes

Partner MB Toss & Sit Ups

Partner Band Rows

Event 2: 60 sec. Work, 30 sec. Rest 4-Rounds

Burpee Lateral Jumps over Jump Rope

As many Sprints to the end of drive and back in 60 sec.

Pull Ups

KB Cleans

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 15 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

Fri 8-7-09 WOD

Warm Up:

Shoulder Stretches

Squats

Lunges

High Knees

Band Rows

Hyperextensions

Core Lift: Conventional Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%

WOD: Complete 10, 8, 6, 4 for each exercise.

(Increase weight as reps decrease)

BB SDLHP

KB or SB Carry to end of Drive and Back (HEAVY)

Weighted Lunges

Fat Fall Off Fitness Challenge 2009

Get Ready People! This is your chance to get rid of all the excuses and get serious about your health and fitness once and for all. Evolved Athletics is hosting the Fat Fall Off Fitness Challenge 2009 competition.

Competition begins Aug. 22nd and ends Nov. 7th, 2009.

Hurry Only 16 Days Left to Sign Up!

Spaces are limited so get yours NOW!

Many great prizes to win and the opportunity to change your body and life for ever. For more details call 239-851-3940, email crossfittb@yahoo.com or visit http://www.cf-tb.com/ and click on Events.

We look forward to helping you change your body and life for ever.

Jeremy Barnett, Owner-CFT
Evolved Athletics

Click here to print entry form and flyer info.

BRIDAL BOOT CAMP

Show your husband what Strong & Sexy looks like!

Bridal Boot Camp isn't just for the brides! Sign up your mother, mother-in-law, bridesmaids, etc. and have fun together, motivate one another and have the whole group looking their sexiest for the BIG DAY.

Serious Coaching Serious Results!

The Bridal Boot Camp classes consist of no more than 12 women per class. Two coaches will work side by side each women ensuring their progress and safety. Classes will consist of a high intensity combination of strength training, plyometric training, endurance, metabolic conditioning and team building events integrated into unique sets of exercises.

Bring Your Friends!

Each class will be different, you will not be bored. You will find yourself seeing results that you could not attain with the typical gym workouts. Bridal Boot camp will shock your body into changing and getting that lean sexy body you've always wanted.

Bridal Boot Camp Benefits :

· Weekly Email Communication with Coaches

· 1-Nutritional Check-In per Month Via Email

· 8-Boot Camp Classes per Month

· A Coach by Your Side Every Boot Camp

· 1-Guest Pass for 1-Friend or Family Member

· Only $10.00 per Additional Class

Every Thursday 7am & 8am

& Every Saturday 8am & 10am

Entry Fees: 4-Month BRIDAL BOOT CAMP

· $150.00 1st Month Entry Fee

· 3– Monthly Payments of $99.00 EFT

Click here for printable flyer