Fri.4-30-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Sumo Deadlift
Practice MB Push Ups Beginner/Intermediate


WOD: (21, 15, 9)- Timed
Single Arm KB Deadlift High Pulls (Heavy)
Push Ups

We have a space to train!

Hey CrossFitters,



I have spoken with CrossFit Estero and unfortunately we could not come to a reasonable business agreement. So we will not be going to train with them next week. On a good note. One of our CF members AnneMarie has offered to have us come train at her home on Mon., Wed., & Fri. mornings at 7:00am until we get the new gym up and running. She has 2 acres of land in the back of her house so we'll have plenty of room as well as a two car garage we can use. This is only a temporary fix and may not be ideal for most of you. But for those of you that are interested I will be charging $100.00 cash for the month to continue training.


I will set up the workouts in a Boot Camp fashion. Kettlebell training, rowing, running, body weight training, team workouts, core work and plyometric conditioning. Similar to the way we have been training for the past several weeks.

I am still in the process of working with several investors to get us in the new gym. This may take a few weeks to pull off so I ask that each of you please be patient and understand that I am doing my best to move this along as quickly as possible.

We will begin training at AnneMarie's home beginning May 3rd at 7:00am. Should you have any questions or concerns please feel free to contact me at 239-851-3940 or at crossfittb@yahoo.com .


Please RSVP your spot by Sun. 5-2-2010 5pm.


I would like to have an idea of how many people will be coming so I can plan appropriately.


Training: Mon. Wed., Fri.


7:00am


$100.00 cash for the month


AnneMarie's Home Address:
1576 Beechwood Trail
Ft. Myers, Fl. 33919

239-895-8015

Click here for map
Off of College Pkwy & Whiskey Creek.


Thanks and I hope to see everyone on Monday morning.


Have a great weekend,

Jeremy Barnett

Thrs. 4-29-2010 WOD

Warm Up:
Shoulder Stretches

POSE Drills

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Lat. Lunge Stretch


WOD: Team Row- TIMED!

Each team member must complete (10, 8, 6, 4 Calories)

After each row perform 50 Jump Ropes


When Finished:  Run to Bridge & Back

Wed.4-28-2010 WOD

Warm Up:
Shoulder Stretches

Push Ups

Band Rows

Band Presses



Core Lift: DB Press- Strict

10 , 8, 6, (3 x 3)



WOD: AMRAP in 15 min.

15-Body Rows or (7 Strict Pull Ups Chest to Bar)

1-Lap Around Bldg.

15-KB Floor Presses

Tues 4-27-2010 WOD

Warm Up:
Shoulder Stretches

POSE Drills

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Lat. Lunge Stretch



WOD: 1 min. work, 20 sec. rest, 4 Rounds each

Complete all 4 rounds for one exercise before moving to the next exercise.


Sit Ups

Leg Raises

Planks – Hands on MB

KTE’s

MB Trunk Rotations

Mon 4-26-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Overhead Squat
Band Rows
Band Presses


Core Lift: KB Single Arm Overhead Squat

5 x 5 each arm (Increase weight each set)


WOD: 2-Rounds

2-TGU’s each arm HEAVY!

10 each leg KB Overhead Lunges

10 each leg KB Box Step Ups

10 GHD Glute/Ham Raises (flex at knee)

Sat. 4-24-2010 Boot Camp

(2 Rounds each partner)


Partner Sled Push 30 yrds. Each

Partner 500 m. Row each

Partner Squats 50 reps each

Partners Run 1-Lap Around Bldg. together

Partner Plate Press 20 reps each (M-45, W-25)

Plate Carry to end of drive and back (M-45, W-25)

Fri. 4-23-2010 WOD

Warm Up:
Shoulder Stretches

Squats

Pole Deadlift Conventional

Pole Deadlift high Pull



WOD: 3 Rounds best time


10- each arm KB MMA Rows

10-Burpess

10-Ring Rows

10-Push Ups

10- KB Swings

10-Lunges each leg

Thrs. 4-22-2010 WOD

Warm Up:
POSE Drills
Lateral Shuffles
Back Pedals
Frankenstein
Lateral Lunge Stretch
Leg/Hip/Calf Stretches

WOD:
5 K. Run Timed!

EA Memeber Notice of Gym Transition

Hello Crossfitters,
Just wanted to shoot out a formal recognition of what we’ve all been talking about for the past month or so. We unfortunately have to close the doors on the current location at the end of this month due to noise complaints and threatened legal action by one of the other tenants. Ironically, we are in the process of planning out an 18,000 sqft facility w/access to outdoor fields. We will be able to offer dramatically expanded services and class options, with the initial build out to begin within the next 3-6 months. However, right now we have to find a short term (30-90 day) solution to house the gym and our Crossfit family. We are diligently trying to procure an interim space until we can open the doors on the bigger, long-term facility. Currently, we have been unable to identify a suitable option that fits our temporarily limited budget and does not lock us into a long-term lease.
As a member, you are no longer being billed (as of last month). As a part of our family, we want you to know that we consider our community and our relationships extraordinarily valuable. We do not want for there to be a lapse in service and are doing everything we can to mitigate that possibility.
Please reach out to us as soon as possible if you have or know of anyone who has a space that we could utilize for WODs temporarily.
This is the call to action ladies and gentlemen. We’ve got great plans after we get through this 1-3 month pinch; please help us all get there. Please let us know of any options for space ASAP. We can explore these options either as the non-profit EA Youth Club or as temporarily private trainers. If we are unable to pull something together by the first of May we will be posting WODs to the blog, which you can do on your own or in a small group until we’re able to open another location.
Thanks for your continued participation and all of your hard work as Crossfitters. This is our “caterpillar to butterfly” moment. Please bare with us during this transitiional phase.
Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com .


Thank you for your support,
Jeremy Barnett

Wed. 4-21-2010 WOD

Warm Up:
Shoulder Stretches

Push Ups

Band Rows

Band Presses



Core Lift: KB Floor Press

(10, 8, 6, 4, 3 x 3)



WOD: Elizabeth (21, 15, 9) Best Time

(Modify to Fitness Level)

KB Cleans each arm

Ring Dips

Tues. 4-20-2010 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

Mon. 4-19-2010 WOD

Warm Up:


Shoulder Stretches

Squats

DL

DLHP

Cleans



Core Lift: Front Squat

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



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+)

BIG D Breaks 4 More Records in the APF

2010 Europa Show of Champions Orlando, Fl.


APF Powerlifting Single Ply Nationals

APF Raw Record 551 lb. Deadlift

Darian Barnett "BIG D" (ALL RAW)

Age 16,

B.W. 190lbs.

(APF 16-17 yr. old, 198 lb. Class)


2010 APF Raw 16-17 yr. Old Records
APF Raw Record Squat= 512 lbs.

APF Raw Record Bench= 308 lbs.

APF Raw Record Deadlift= 551 lbs.

APF Raw Record Total= 1371 lbs.

BIG D took 1st Place
 in the 16-17 yr. old,
198 lb. Class

BIG D with Jeremy Hoornstra at the
Europa Show of Champions
Orlando, Fl.
APF Single Ply Powerlifting Nationals

BIG D with Stan Efferding at the

2010 Europa Show of Champions
Orlando, Fl.
APF Single Ply Powerlifting Nationals

Fri. 4-16-2010 WOD

Warm Up:
Shoulder Stretches

Squats

Deadlift

Band Rows

Band Presses



WOD: Complete (25, 20, 15, 10, 5)


Best Time Possible
KB Sumo Deadlift High Pull (M-60-100, W-30-55)

KTE's

Wall Ball Shots

NO Fri. NIght or Sat. Classes this week!

Dear CrossFitters,


Just wanted to let everyone know that I will be Orlando from Friday until Sunday (4-16-2010 - 4-18-2010).
I will have morning classes from 5am - 9am as scheduled on Friday but will unfortunately need to cancell the Friday 5:30pm and Sat. 9am Boot Camp for this week.
If you have any questions please contact me at 239-851-3940 or at crossfittb@yahoo.com.


Thank you,
Jeremy Barnett


P.S. Wish BIG D Good Luck!

Thrs. 4-15-2010 WOD

Warm Up:


POSE Drills

Lateral Shuffles

Back Pedals

MB Toe Taps



WOD:

Resistance Band Lateral Shuffles 4 x 30 yrds

Back Pedal 30 yrds., Sprint forward 30 yrds. X 4



60 sec. work., 20 sec. rest, 3 Rounds each exercise

Sit Ups

Planks (Adv. Do ring planks)

Leg Raises

Hypers

Lateral Planks

Wed. 4-14-2010 WOD

Warm Up:
Shoulder Stretches

Squats

Pole Push Press

Band Rows

Band Presses



Core Lift: KB Single Arm Push Jerk

10, 8, 6, 4, 2 each arm
Rest 2 min. between sets
(Increase weight each round)



WOD: (Practice form/tech. & progressions for 20 min.)

5-Pull Ups

5-Push Ups

Tues. 4-13-2010 WOD

Warm Up:


Squats

Lat. Lunge Stretch

High Knees

Butt Kicks

Frankensteins



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. 4-12-2010 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.


EA Youth Club & Night Class:
Core Lift: KB Front Squats Heavy
10, 8, 6, 4, 2

WOD: 3 Rounds
10-Box Step Ups
10- KB Floor Presses
Plate Over Head Lunge 60 yrds.
10-KB Plank Rows
KB Farmers Carry 120 yrds.

No Friday 5:30 PM Class this week

Dear CrossFitters,

Just wanted to let everyone know that I will be Orlando from Friday until Sunday (4-16-2010 - 4-18-2010).
I will have morning classes from 5am - 9am as scheduled on Friday but will unfortunately need to cancell the Friday 5:30pm and Sat. 9am Boot Camp for this week.

If you have any questions please contact me at  239-851-3940 or at crossfittb@yahoo.com.

Thank you,
Jeremy Barnett

Sat. 4-10-2010 Boot Camp

NO MORE EXCUSES!
Where there is a Will there is always a Way!


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. 4-9-2010 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%)

Thrs. 4-8-2010 WOD

WARM UP:
POSE Drill Runs
Ladder Drills
Ladder Push Ups (2 x L, 2 x R)

WOD:

Single Leg Balance MB Chest Passes (10- L & 10- R x 3)

Single Leg Balance MB Overhead Passes (10- L & 10- R x 3)



Kneeling Explosive Jump to Feet (3 x 5)

Band Resistance Runs 3 x 30 yrds.

Bear Crawls 3 x 30 yrds.

Wed. 4-7-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Pole Thrusters
Band Rows
Band Presses

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

Tues. 4-6-2010 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:
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.
Row 5000 m.

MOn. 4-5-2010 WOD:

Dino: Old School Biceps

Mehmet: CrossFit Biceps

CrossFit Triceps

CrossFit Core, Chest, Shoulders, Back, Biceps and Triceps

Get more done in less time!


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: KAREN-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!

Sat. 4-3-2010 Boot Camp

BOOT CAMP
Partners Training:

1 min. of work, 20 sec. rest 2 rounds



KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)


MB Chest Pass + MB Rotational Passes (Same as above partner pattern)


KB Thrusters + KB High Pulls (same as above parnet pattern)


Lateral Hop on Box + Burpees

(Same as above partner pattern)

BIG D Deadlifts 540 lbs. for a New PR

BIG D Deadlifts 540 lbs. for a New PR

Fri. 4-2-2010 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

Thrs. 4-1-2010 WOD

Warm Up:


POSE Drills

Lateral Shuffles x 2

Back Pedal x 2

Leg/Hip/Calf Stretches

WOD:

Over/Under Hurdles (6 x L & 6 x R) x 6 each person

Lateral Hop/Steps Over Cones (6 x L & 6 x R) x 6 each person

6- Cone Suicide Drills x 6 each person