Warm Up:
Shoulder Stretches
Squats
Figure 4's x 4
Lateral Shuffles x 2
Jump Rope
WOD: (Thanks Erika)
Tabata: (8 rounds 20sec work 10 sec rest)
Sprint Row
Leg Raises
Planks
L-Sits
Wall-Ball Shots
Kettlebell Swings Overhead
Wednesday, December 9, 2009
Tuesday, December 8, 2009
Wed. 12-9-09 WOD
Warm Up:
Shoulder dislocaters
Upright rows
Deadlifts
Thrusters
Core Lift: Bench press
10x50%, 8x60%, 6x70%, 4 x 80%, 3x4x85%
Wod: AMRAP in 20 min.
Work in Teams of Two
(1 Partner works while the other partner rests)
10 Pull Ups
10 BB Thrusters (Men 65-95, women 45-65)
Shoulder dislocaters
Upright rows
Deadlifts
Thrusters
Core Lift: Bench press
10x50%, 8x60%, 6x70%, 4 x 80%, 3x4x85%
Wod: AMRAP in 20 min.
Work in Teams of Two
(1 Partner works while the other partner rests)
10 Pull Ups
10 BB Thrusters (Men 65-95, women 45-65)
EA Youth Club -First Recruit
EA Youth Club has it's first recruit!
Tire Flips
Tire Flips
Battling Ropes
Coach Mehmet-Tire Flips
Band Resisted Sprints
Battling Ropes
Fabian Afanador a Sophmore Football player from
South Ft. Myers High School signed up today and
showed us what he's made of.
Fabian trained side by side with EA's two assistant coaches:
Mehmet Cingoz & Jeremy Ridgeo
Warm Up:
Leg Raises 3 sets x 20 reps
20lb. Med Ball Trunk Rotational Passes 3 sets x 20 reps
Med Ball Planks (hands on med balls) 3 sets x 60 sec holds
Today's WOD (Workout of the Day):
3 Rounds Timed
First Round is a warm up.
The last two rounds are timed
5-Band Resisted Sprints
20 yrd Tire Flips
30 sec. Battling Ropes
20 yrd Tire Flips
Fabian's 1st round=2:25
Fabian's 2nd Round=1:49
Gettin' Tired! lol
Then Fabian, Jeremy & Mehmet Flipped the 600 lb. tire as a team 100'
NICE WORK TODAY GUYS!
Fabian Afanador-Band Reisited Sprints
Battling Ropes
Tire Flips
Coach Jeremy-Band Reisited Sprints
Tire Flips
Battling Ropes
Coach Mehmet-Tire Flips
Band Resisted Sprints
Battling Ropes
Monday, December 7, 2009
Tues. 12-8-09 WOD
Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches
WOD: AMRAP in 40 min.
Row 100m.
10 KTE’s
Run 1 Lap Around Bldg.
15 Mountain Climbers
100 Jump Ropes
20 MB Seated Trunk Rotations
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches
WOD: AMRAP in 40 min.
Row 100m.
10 KTE’s
Run 1 Lap Around Bldg.
15 Mountain Climbers
100 Jump Ropes
20 MB Seated Trunk Rotations
Sunday, December 6, 2009
Mon. 12-7-09 WOD
Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
Lateral Shuffles
Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 70%
4 x 80%, 3 x 5 x 85%
WOD: Death by Kettlebell
We can thank CynergyCrossFit for this one!
(35-28-21-14-7)
KB Swings (Men 55/Women 35)
KB Goblet Squats (Men 55/Women 35)
KB Sumo Deadlift High Pulls (Men 60+, Women 35+)
Complete the required reps of each lift then run to end of drive & back
Shoulder Stretches
Squats
Lunge Stretches
Lateral Shuffles
Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 70%
4 x 80%, 3 x 5 x 85%
WOD: Death by Kettlebell
We can thank CynergyCrossFit for this one!
(35-28-21-14-7)
KB Swings (Men 55/Women 35)
KB Goblet Squats (Men 55/Women 35)
KB Sumo Deadlift High Pulls (Men 60+, Women 35+)
Complete the required reps of each lift then run to end of drive & back
Friday, December 4, 2009
Sat. 12-5-09 NO MEN's ONLY BOOT CAMP TODAY!
Sat. 12-5-09 NO MEN's ONLY BOOT CAMP TODAY!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.
See everyone on Monday,
Jeremy
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.
See everyone on Monday,
Jeremy
Sat. 12-5-09 NO CO-ED BOOT CAMP TODAY!
Sat. 12-5-09 NO CO-ED BOOT CAMP TODAY!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.
See everyone on Monday,
Jeremy
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.
See everyone on Monday,
Jeremy
Thursday, December 3, 2009
Fri. 12-4-09 WOD
Only 5, 6, 7, 8 & 9am Classes Today!
NO EVENING CLASS TODAY & NO BOOT CAMPS ON SATURDAY!!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.
See everyone on Monday,
Jeremy
Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Burpees
WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(Increase weight each round)
BB Incline Bench Press
BB SDLHP
NO EVENING CLASS TODAY & NO BOOT CAMPS ON SATURDAY!!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.
See everyone on Monday,
Jeremy
Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Burpees
WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(Increase weight each round)
BB Incline Bench Press
BB SDLHP
Wednesday, December 2, 2009
Thrs. 12-3-09 WOD
Warm Up:
Shoulder Stretches
Figure 4’s x 2
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches
WOD: Complete 10 rounds
Row 10 Calories
15 KB Windmills each side
20 Jump Ropes
25 KTE’s
Shoulder Stretches
Figure 4’s x 2
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches
WOD: Complete 10 rounds
Row 10 Calories
15 KB Windmills each side
20 Jump Ropes
25 KTE’s
Tuesday, December 1, 2009
Wed. 12-2-09 WOD
Core Lift: Press 1RM Test
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts
TGU’s Heavy 2 each arm 8 rounds
Increase weight each round
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts
TGU’s Heavy 2 each arm 8 rounds
Increase weight each round
Monday, November 30, 2009
Tues. 12-1-09 WOD
Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches
WOD: 5K RACE DAY!
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches
WOD: 5K RACE DAY!
EA Youth Club Update
A big post-Turkey day thanks from all of us at EA for those that have responded to the EA Thoroughbred Challenge!
We're encouraged by all of the questions, interest and even some early commitments. What better way to work off those holiday calories and lighten the burden on your wallet too. We understand that times are tough and that's why we are extending this contest to everyone. We want to make it easier for you to get or stay involved with our gym. In this challenge, when you give you definitely get back:
Blue Ribbon, 1 yr EA membership = highest $ amount donated or referred ($2,500 minimum)
Runner Up, 6 mnth EA membership = 2nd highest $ amount donated or referred ($1,500 minimum)
2nd Runner Up, 3 mnth EA membership = 3rd highest $ amount donated or referred ($1,000 minimum)
4th Place, 6 mnth EA Bootcamp membership = 4th highest $ amount donated or referred ($500 minimum)
Keep in mind folks, it is not just what you give, it is what you can get others to give as well. If you refer an individual or organization to us, you get credit towards the Challenge. Corporate donations and grants to non profit organizations are down in this economy, no doubt about it. However, donations from private philanthropists have actually stayed just about level. There's a ton of investment money sitting on the sidelines right now and philanthropists want to put their names on a legacy. The EA Youth Club will be that legacy! Who do you know that gives? Large or small? This youth outreach will impact and change lives. Send emails, refer anyone and everyone to us, get involved! Again, for more info please go to any of the below links:
EA Youth Club FaceBook Page
EA Youth Club Website
Thanks for your time and generosity! We'll be in touch with updates and look forward to celebrating with you in the new year!
Jay Kollar
Kollar Independent Consulting
& Development, LLC
Mobile: + 1 239.233.6783
Email: jay@kollarconsulting.com
www.kollarconsulting.com
We're encouraged by all of the questions, interest and even some early commitments. What better way to work off those holiday calories and lighten the burden on your wallet too. We understand that times are tough and that's why we are extending this contest to everyone. We want to make it easier for you to get or stay involved with our gym. In this challenge, when you give you definitely get back:
Blue Ribbon, 1 yr EA membership = highest $ amount donated or referred ($2,500 minimum)
Runner Up, 6 mnth EA membership = 2nd highest $ amount donated or referred ($1,500 minimum)
2nd Runner Up, 3 mnth EA membership = 3rd highest $ amount donated or referred ($1,000 minimum)
4th Place, 6 mnth EA Bootcamp membership = 4th highest $ amount donated or referred ($500 minimum)
Keep in mind folks, it is not just what you give, it is what you can get others to give as well. If you refer an individual or organization to us, you get credit towards the Challenge. Corporate donations and grants to non profit organizations are down in this economy, no doubt about it. However, donations from private philanthropists have actually stayed just about level. There's a ton of investment money sitting on the sidelines right now and philanthropists want to put their names on a legacy. The EA Youth Club will be that legacy! Who do you know that gives? Large or small? This youth outreach will impact and change lives. Send emails, refer anyone and everyone to us, get involved! Again, for more info please go to any of the below links:
EA Youth Club FaceBook Page
EA Youth Club Website
Thanks for your time and generosity! We'll be in touch with updates and look forward to celebrating with you in the new year!
Jay Kollar
Kollar Independent Consulting
& Development, LLC
Mobile: + 1 239.233.6783
Email: jay@kollarconsulting.com
www.kollarconsulting.com
Sunday, November 29, 2009
Mon. 11-30-09 WOD
Core Lift: Overhead Squats-1RM TEST
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts
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!
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts
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!
Friday, November 27, 2009
Sat. 11-28-09 Co-Ed Boot Camp
2-Rounds per Group
Group Truck Push + Lunge/Run (2 people push the truck 100’ then do 15 walking lunges each leg back to the start. Then run together around the back lot)
Complete 5 Rounds:
Row 500 m.
10 Burpees
15 MB Rotational Slams (each side)
20 Squats
Group Truck Push + Lunge/Run (2 people push the truck 100’ then do 15 walking lunges each leg back to the start. Then run together around the back lot)
Complete 5 Rounds:
Row 500 m.
10 Burpees
15 MB Rotational Slams (each side)
20 Squats
Sat. 11-28-09 Men's Only Boot Camp
3-Rounds per person
Truck Pull/Push: With the chest harness pull the truck 50 feet then push the truck back to the start.
Sandbag or Stone Loading: 10 Loads per person onto a 52-60” platform
Fat Bar Clean N Jerk: 5 x 5
Truck Pull/Push: With the chest harness pull the truck 50 feet then push the truck back to the start.
Sandbag or Stone Loading: 10 Loads per person onto a 52-60” platform
Fat Bar Clean N Jerk: 5 x 5
Thursday, November 26, 2009
Fri. 11-27-09 WOD
We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!
Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions
WOD: TABATA ME!
KB SDLHP (Men 60+, Women 40+)
Push Ups
Pull Ups
Wall Ball Shots
Planks
Sit Ups
Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
Warm Up:
Shoulder Stretches
Squats
Lunges
High Knees
Band Rows
Hyperextensions
WOD: TABATA ME!
KB SDLHP (Men 60+, Women 40+)
Push Ups
Pull Ups
Wall Ball Shots
Planks
Sit Ups
Wednesday, November 25, 2009
Thrs. 11-26-09 Happy Thanksgiving-CLOSED!
Thrs. 11-26-09
HAPPY THANKSGIVING!
A day of rest from CrossFit. Now that’s something to be thankful for!
Have a wonderful Thanksgiving Day with your friends and family.
Also, remember the gym will be CLOSED on Thanksgiving Day. We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!
Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
HAPPY THANKSGIVING!
A day of rest from CrossFit. Now that’s something to be thankful for!
Have a wonderful Thanksgiving Day with your friends and family.
Also, remember the gym will be CLOSED on Thanksgiving Day. We will only have 2 Boot Camp style classes on Friday 11-27-09. We will offer an 8am & 9am class ONLY! NO early or late evening classes!
Enjoy the holiday and have fun with the family. We will have regularly scheduled Boot Camp classes on Sat. 11-28-09. If you have any questions please contact Jeremy at 239-851-3940 or at crossfittb@yahoo.com .
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