Wed. 12-16-09 WOD

Warm Up:
Shoulder Stretches
Squats
Band Rows
Band Presses
Planks

WOD: 2, 4, 6, 8, 10, 12, 14, 16
Push Press (Men 95, Women 65)
KB Plank Rows (Right Arm)
Push Ups on MB
KB Plank Rows (Left Arm)

Tues. 12-15-09 WOD

Warm Up:
Shoulder Stretches
Squats
Lateral Lunge Stretch
Figure 4’s x 4
Lateral Shuffles x 2
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2

WOD: 50, 40, 30, 20, 10
Jump Rope
MB Trunk Rotations Seated (each side)
1-Lap Around Bldg.
Windshield Wipers (each side)

Mon. 12-14-09 WOD

Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Push Ups

WOD: 16, 14, 12, 10, 8
Front Squat (Men 95, Women 65-95)
Plate Carry to end of drive & back (Men 45, Women 25)
Box Jumps

Sat. 12-12-09 Co-Ed Boot Camp

"TEAM RELAY: (Thanks Jeremy R.)
30 Yard Sprint
10 Burpees
30 Yard Sprint
10 Squat Jumping Jacks
30 Yard Sprint
20 Ball Slams
30 Yard Sprint
20 KB Plank Rows
30 Yard Sprint
10 Squat Jumping Jacks
30 Yard Sprint
10 Burpees
30 Yard Sprint"

Sat. 12-12-09 Men's Only Boot Camp

AMRAP in 40 min.
Row 800 m.
10 Ring Push Ups
45 lb. Plate Overhead Lunges 15 yrds.
Single Arm Farmers Carry 60 Yrds. (Switch arms each round)

Fri 12-11-09 WOD:

Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Push Ups

WOD:FUN with KB’s
AMRAP in 30 min.
5 KB Cleans each arm
5 KB Thrusters each arm
5 KB Swings each arm
5 KB SDLHP each arm

2009 RAW United Powerlifting National Championships

2009 RAW United Powerlifting National Championships

What an amazing weekend we had at the 2009 RAW United Powerlifting National Championships. On 12-12-09 the EA Powerlifting Team competed against some of the best lifters in the Nation. Each member of the team set RAW United records. Congratulations to every member of our EA powerlifting Team.

Three of our women also qualified for the Jan. 2010 RAW Unity meet. Presley Lynch, Sarina Woodworth and Lindsay Wright will be training and preparing for this prestigious event. Presley Lynch broke records across the board in the 14/15 age group and is now the youngest person, male or female to ever qualify for the Raw Unity Meet.

Congratulations Presley!

I'd like to give a special thank you to our Powerlifting Coach Danny Aguirre for his dedication, long hours and commitment to each team members training and success. You're amazing Danny!

Click here for meet results and photos

2009 RAW United Powerlifting National Videos

2009 RAW United Powerlifting Nationals #1

2009 RAW United Powerlifting Nationals #2

2009 RAW United Powerlifting Nationals #3

Special thank you to our 2009 EA Powerlifting Sponsors:

CrossFit Thoroughbreds,

Everyday Maintenance,

www.ProWristStraps.com,

Michele Dawn Salon & Spa,

Chili's,

Blu Sushi,

Smoothie King,

Max Muscle,

CASATECH-Phil Roberts,

SellState-Melissa Flexsenhar,

The Mucky Duck,

The Delphi Connection,

www.IronCompany.com,

www.Dazadi.com,

Richard Helms, CPA,

The Stock Exchange

http://www.cf-tb.com/

Thrs. 12-10-09 WOD

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

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)

EA Youth Club -First Recruit

EA Youth Club has it's first recruit!

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

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

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

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

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

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

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

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