Tues. 12-16-08 W.O.D.

Tues. 12-16-08 W.O.D.: NOTICE: I will be out of class today. I have been called in for jury duty and will return Wednesday. Today is a cardio/core day which everyone is capable of completing without my presence. I expect everyone to come in as usual, sign in, complete the workout and post your time for me. I apologize for this inconvenience and will see everyone on Wednesday.

2-Teams compete for best time

Complete all rounds for best time: ( Remember you’re being timed so this isn’t a slow casual cardio day. The Row and the run are sprints. Finish each of them as fast as possible. Remember to right your time down when you finish. HAVE FUN!!)

Row 200m. + Run 1 lap + Jump Rope 1 min. + KTE’s

Row 500m. + Run 2 lap + Jump Rope 1 min. + KTE’s

Row 800m. + Run 3 lap +  Jump Rope 1 min. + KTE’s

Mon.. 12-15-08 W.O.D.:

Mon. 12-15-08 W.O.D.: NOTICE: I will be out of class for Tuesday. I have been called in for jury duty and will return Wednesday. Tuesday is a cardio/core day which everyone is capable of completing without my presence. I expect everyone to come in as usual, sign in, complete the workout and post your time for me. I apologize for this inconvenience and will see everyone on Wednesday.

Warm-Up: (60sec. each exercise) 2 Rounds

Pole shoulder stretches + Pole front squats + Pole Thrusters + Shoulder circles + Jumping Jack Squats + Leg stretches + Planks + Leg Raises

 

W.O.D.: 21, 15, 9, 3

K.B Thrusters

KB or Sand Bag Cary Up/Down Stairs

HGPT Sponsorship Program

HIGHER GROUND POWERLIFTING TEAM

In spite of the athletic success HGPT has maintained, the difficulties involved in keeping our athletes committed to the program and supporting them are huge. Many leave because of job-related impediments, family issues, and frustrations from lack of necessary travel support to take part in competitions or even stop progressing for lack of proper nutrition. HGPT’s program is sustainable only through our sponsors support.

We are therefore seeking corporate support and sponsorship. Cooperate sponsorships will help to support HGPT programs and provide our athletes with the necessary funds to train and compete at the highest level. Your support and sponsorship will also help to fund our youth athletic powerlifting programs. Help our youth find a positive outlet through competitive powerlifting and nutritional education which will help put a stop to our countries increasing youth obesity epidemic.

Visit: www.evolvedathleticsfl.blogspot.com or call 239-851-3940 for more information

From corporate sponsorships and support we will be able to provide the following items to HGPT athletes:

-         Sports equipment, both for training and competition

-         Travel support

-         Food

-         Lodging

2009 HGPT Sponsorship deadline is 1-31-2009

2009 HGPT Sponsorship Plans

Gold Sponsorship=$1500.00

*Free Training for 12 months for: 1-Owner, Manager or Employee                    

*Name on Team T-Shirts                                                                                      

*Name on team banner                                                                                           

*Name on Video production credits                                                                         

*Name in press releases                                                                                            

*Name in EA blog/website

Silver Sponsorship=$1000.00

*Free Training for 6 months for: 1-Owner, Manager or Employee                                    

*Name on Team T-Shirts                                                                                                

*Name on team banner                                                                                               

*Name on Video production credits                                                                                 

*Name in press releases                                                                                            

 *Name in EA blog/website

Bronze Sponsorship=$500.00

*Free Training for 3 months for: 1-Owner, Manager or Employee                                   

*Name on Team T-Shirts                                                                                            

*Name on team banner                                                                                            

*Name on Video production credits                                                                              

*Name in press releases                                                                                         

*Name in EA blog/website

Contributor Sponsorship=$200.00

*Name on Team T-Shirts                                                                                                 

*Name on team banner                                                                                                      

*Name on Video production credits                                                                              

*Name in press releases                                                                                             

*Name in EA blog/website

Make sponsorship checks payable to: Evolved Athletics, Inc.

Mail to:

Evolved Athletics, Inc.                                                                                                     

16120 San Carlos Blvd. Unit 4  Ft. Myers, Fl.  33908  

239-851-3940

crossfittb@yahoo.com   

                                                                                                             

BIG D -Oct. 2008 Tony Conyers Powerlifting Extravaganza

He broke 4-World, National and Fl. State Records

Click below to view:

Owner/Coach of Evolved Atheltics-Jeremy Barnett (his son BIG D)

BIG D Dec. -2008 R.A.W. United Powerlifting Championships

He Broke 4 more- World, National and Fl. State Records

P.S. Look for BIG D in next months issue of Sports Illustrated in (Faces in the Crowd)

Coach-Danny Aguirre - Cancer Survivor, Powerlifting Star

Sat. 12-13-08 W.O.D. BOOT ACMP

Sat. 12-12-08 Boot Camp:

 

Complete: 4 Rounds: 60 Sec. / Exercise (rest 20 sec. between rounds)

Station #1: Overhead Plate Carry (50 ft. down and back)

Station #2: KB 1-arm Deadlift High Pulls each (2 rounds right arm, 2 rounds left arm)

Station #3: Burpees

Station #4: Wall Ball Shots

Station #5: MB Trunk Rotations Seated

Fri. 12-12-08 W.O.D.

Fri. 12-12-08 W.O.D.:

Warm Up:

Shoulder Stretches

Squats

High Kness

Squat Jumps

Lateral Lunge Stretch

Samson Stretch

 

Core Lift: Squat: 10, 8, 6, 3 x 5

 

W.O.D.:

25 Wallball Shots

200m. Row

10 Box Jumps

25 KTE’s

Wed. 12-10-08 W.O.D.

Wed. 12-10-08 W.O.D.:

Warm-Up:

Shoulder Stretches

Squats

High Knees

Push Ups

Single Leg/Arm Touch Downs

 

W.O.D.: Work on proper form and technique

Bench Press(Men 100-185, Women 45-100) +

Deadlift (men 135-200, Women 65-135)  
10-9-8-7-6-5-4-3-2-1 reps of each

Tues. 12-9-08 W.O.D.

Tues. 12-9-08 W.O.D.:

NOTICE: I will be out of class Tuesday 12-16-08. I have been called in for jury duty and will return Wednesday 12-17-08. Today is a cardio/core day which everyone is capable of completing without my presence. I expect everyone to come in as usual, sign in, complete the workout and post your time for me. I apologize for this inconvenience and will see everyone on Wednesday 12-17-08.

 

Warm Up: 2 Rounds

Shoulder Stretches

Squats

High Knees

Lateral Lunge Stretch

 

W.O.D.: As Many Rounds As Possible In 40 min.

1-lap around bldg.

25 sit ups

1- KB carry up/down stairs

25 Mountain Climbers

Run 2-laps around bldg.

25 Burpees

(REPEAT)

Pumpkin and Chicken Curry

Pumpkin and Chicken Curry

I       ngredients   2 chicken breasts, sliced 5 cups pumpkin, diced 2tbs olive oil 1 onion, diced 2 garlic cloves, finely chopped 2tbs ground ginger 1tbs ground turmeric 2tbs ground coriander 2tbs ground cumin 1 ½ cups vegetable stock 1 bunch fresh coriander, chopped Salt Instructions Fry onion and garlic in a large pan with  oil on medium heat for 2minutes.  Add chicken  and cook stirring constantly for 10minutes or  until chicken has turned white. Add ginger, turmeric, coriander and cumin  and stir for 1minute. Add stock and leave to simmer on low heat  for 15minutes. Add chopped coriander, cover  pan and cook for a further 2minutes. Season with salt to taste. Cool slightly  before serving. For more great recipes like this one,  check out the Paleo Cookbooks at www.paleocookbook.com

OOOPs BIG D did it again!

My son "BIG D" Darian Barnett did it again. He has won another 4-World Records, 4-National Records and 4-Fl. State Records in the 2008 R.A.W. United Powerlifting Championships in Melbourne, FL. Darian Barnett age-15, Body Weight 190 lbs. Competed in the 14-15 year old age group and the 198 lb. class. W.R. Lifts: Squat=340 lbs. Bench=235 lbs. Deadlift+ 430 lbs. on a 4th attempt. (Does not count towards his W.R. Total, he had 415 lbs. on his second lift which counted towards his total since he missed his third lift attempt) W.R. Total= 990 lbs. Best R.A.W. Lifter in his age/weight class His numbers from his APA World Record lifts were better but he's been out of training for almost 4 weeks and been sick for two of those weeks. Still not too bad for not having much time to prepare. His next competition is March 2009 at the Beau Moore Classic at Pitt Bull Gym in Tampa, Fl. Time to start training and get ready to break more records. We'd like to say thank you to all our 2008 BIG D Powerlifting Sponsors. We appreciate your support and commitment. Hope you'll be behind us again in 2009. Thank you: Evolved Athletics, Ft. Myers, Fl. CrossFit Thoroughbreds, Ft. Myers, Fl. CrossFit Palm Beach, Palm Beach, Fl. CrossFit Central, Texas Everyday Maintenance, Ft. Myers, Fl. Smoothie King, Ft. Myers, Fl. Chili's, Ft. Myers, Fl. Michele Dawn Salon & Spa, Ft. Myers, Fl. Sellstate Realty-Melissa Flexsenhar, Ft. Myers, Fl. Specialist in Reproductive Medicine & Surgery-Craig R. Sweet M.D., Ft. Myers, Fl. Russ Bake, Ft. Myers, Fl.
M & G Graphic Design, Ft. Myers, Fl. 

Mon. 12-8-08 W.O.D.:

Mon. 12-8-08 W.O.D.:

NOTICE: I will be out of class for Tuesday 12-16-08. I have been called in for jury duty and will return Wednesday 12-17-08. Tuesday is a cardio/core day which everyone is capable of completing without my presence. I expect everyone to come in as usual, sign in, complete the workout and post your time for me. I apologize for this inconvenience and will see everyone on Wednesday 12-17-08.

 

Warm-Up: 60 sec./exercise 2 Rounds

B.W. Squats + Mountain Climbers + KTE’s  + Sit Ups + Push –Ups

 

W.O.D.: AMRAP in 30 min.

Walking Lunges to First Watch & Back with KB Shoulder Presses

10-BB SDLHP

Sat. 12-6-08 NO BOOT CAMP TODAY!

Sat. 12-6-08 NO BOOT CAMP

 

Sorry Boot Campers and CrossFitters. I will be out of town this Saturday. I will be coaching BIG D & George Poole in Melbourne, FL. at the 2008 R.A.W. United Powerlifting Championships. Big D is planning on breaking 4 more World Records, National and State records at this competition. Should be pretty exciting. Wish us luck and we’ll see everyone next week.

 

Remember just because we’re not having Boot Camp doesn’t mean you have to skip working out all together. It’s been beautiful outside lately. Go out for a run, bike, rollerblade, go to the beach or pool for a swim, play tennis, play a sport with friends or children but most importantly get out and have fun and exercise.

 

There’s no free passes to getting in shape so get out and start sweating!

Fri. 12-5-08 W.O.D.:

Fri. 12-5-08 W.O.D.:

Warm Up: 2 Rounds

Shoulder Stretches

Squats

High Knees

Samson Stretch

Lateral Lunge Stretch

 

W.O.D.: 4 Rounds

10-KB Single Arm Bent Over Rows

25-Leg Raises

10-KB Single Arm Floor Presses

25-Sit Ups

10-Rings Rows

25-Mountain Climbers each leg

10-Push Ups

NO BOOT CAMP THIS SATURDAY!!!

Sorry Boot Campers and CrossFitters. I will be out of town this Saturday. I will be coaching BIG D & George Poole in Melbourne, FL. at the 2008 R.A.W. United Powerlifting Championships. Big D is planning on breaking 4 more World Records, National and State records at this competition. Should be pretty exciting. Wish us luck and we’ll see everyone next week.

 

Remember just because we’re not having Boot Camp doesn’t mean you have to skip working out all together. It’s been beautiful outside lately. Go out for a run, bike, rollerblade, go to the beach or pool for a swim, play tennis, play a sport with friends or children but most importantly get out and have fun and exercise.

 

There’s no free passes to getting in shape so get out and start sweating!

White Fish with Macadamia Salsa

White Fish with Macadamia Salsa

I       ngredients    2 white fish fillets ¼ cup macadamias, halved ½ cup chopped tomatoes 1 avocado, peeled, seeded and diced 3tbs coriander, chopped 3tbs parsley, chopped Olive oil Instructions Pre-heat grill to medium heat. Place fish on grill and cook for 3-4minutes  or until cooked. To make the salsa, place macadamias, tomatoes,  avocado, coriander and parsley in a mixing bowl,  combine well. Add olive oil to coat. Place fish and salsa on a plate to serve. For more great recipes like this one,  check out the Paleo Cookbooks at www.paleocookbook.com

Wed. 12-3-08

Wed. 12-3-08 W.O.D.:

Warm Up:

Shoulder Stretches

Squats

High Knees

Practice Pole SDLHP

Practice Pole Thrusters

 

W.O.D.: 3 Rounds

30 Wall Ball Shots

30 SDLHP

30 KB Push Press

300m. Row

New Facility Notice!!

This is a notice to all CrossFitters making the move to come train with me at my new gym "Evolved Athletics, Inc." in January. I will be leasing a 1500sqft unit next to our new 3038sqft. unit for the month of January. This smaller unit is only temporary for January. This is only a warehouse unit with no frills. Just our CrossFit equipment, a restroom and our kick butt CrossFit training programs. 

Being in this unit will keep me onsite while our build out is taking place on the bigger facility. This will help me keep an eye on the project as well as be available for equipment deliveries. Our 3038sqft. facility will be ready Feb. 1st for us to move into.

Remember: January is only $99.00. 

Please be patient with me for the next 60 days. This will be worth the wait. New equipment, new trainers to assist me, more programs and more hours soon to come.

Thank you for your patience, loyalty, commitment and support,

 Jeremy Barnett

Tues. 12-2-08 W.O.D.:

Tues. 12-2-08 WO.D.:

Warm Up:

Squats

High Knees

Samson Stretch

Lateral Lunge Stretch

Ham/Glute Stretch

Calf Stretch

 

W.O.D.: 5k RUN Timed

Roast Pumpkin & Onion with Rosemary

Roast Pumpkin and Red Onion with Rosemary

I       ngredients    ½ butternut pumpkin, seeded and sliced 4 red onions, peeled and sliced 4tbs rosemary leaves, chopped 4tbs olive oil Instructions Pre-heat oven to 180 degrees celsius, fan-forced. Line a baking tray with baking paper. Place pumpkin,  onion and rosemary leaves on the baking tray and  coat with olive oil.   Place tray in the oven and bake for 15-20minutes or  until pumpkin has cooked and onions have browned. Serve.   For more great recipes like this one,  check out the Paleo Cookbooks at www.paleocookbook.com