Friday, January 15, 2010
Thursday, January 14, 2010
Fri. 1-15-2010 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 (rest 1-2 minutes between rounds)
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 (rest 1-2 minutes between rounds)
Wednesday, January 13, 2010
Thrs. 1-14-2010
Warm Up:
Shoulder Stretches
Squats
Fig. 4’s x 2
Light Jog x 2
Fast Jog x 2
Lateral Shuffles x 1
Back Pedal x 1
Jumping Jack Squats
WOD: 6 Rounds each x 60 sec. each
Complete 60 sec. of first exercise then move to the next. Keep repeating until all (4) exercises are complete. Take a 60 sec. break and begin next round.
Leg Raises
Planks
MB Sit Up Partner Passes
MB Partner Rotational Passes
EA youth "Fabian" Pushin' it!
Shoulder Stretches
Squats
Fig. 4’s x 2
Light Jog x 2
Fast Jog x 2
Lateral Shuffles x 1
Back Pedal x 1
Jumping Jack Squats
WOD: 6 Rounds each x 60 sec. each
Complete 60 sec. of first exercise then move to the next. Keep repeating until all (4) exercises are complete. Take a 60 sec. break and begin next round.
Leg Raises
Planks
MB Sit Up Partner Passes
MB Partner Rotational Passes
EA youth "Fabian" Pushin' it!
Tuesday, January 12, 2010
Wed. 1-13-2010 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-Floor KB Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)
10, 8, 6-Floor KB Press
10, 8, 6-BB Rack High Pulls
Then Complete: 2 Rounds (Best Time)
30-Push Ups
30-KB Plank Rows
EA Youth "Darian- BIG D"
Push Presses 280 lbs. New P.R.
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-Floor KB Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)
10, 8, 6-Floor KB Press
10, 8, 6-BB Rack High Pulls
Then Complete: 2 Rounds (Best Time)
30-Push Ups
30-KB Plank Rows
EA Youth "Darian- BIG D"
Push Presses 280 lbs. New P.R.
The Girls are Gettin' Ready! RAW Unity 2010
The Girls are Gettin' Ready!
The Raw Unity Powerlifting Championships was created in 2007 as a way for the best raw lifters in the United States to come together under one roof to compete under a common set of rules to see who is the strongest in each weight class. In order to avoid federation politics, the Raw Unity Meet always has been and always will be unsanctioned. All lifters from all federations are welcomed. There is only one division for the Raw Unity Powerlifting Championships: Open.
EA is proud to announce that three of our ladies have qualified to compete in this years 2010 RAW Unity Meet. Lindsay Wright, Sarina Woodworth & Presley Lynch will be representing EA and competing with hundreds of powerliftings top lifters from around the country.
We encourage all our members to take the trip on Jan. 30th, 2010 to help support and cheer on our girls at the RAW Unity Powerlifting Championships. The meet will be held at:
Jackson Springs Rec. Center Tampa
8620 Jacson Springs Rd. Tampa
Gen. Admission: $5.00
Military & Youth under 16 are FREE!
Doors open at 8:30am
Sarina: 209 bar weight + 50 lbs chains
Lindsay: 154 bar weight + 50 lbs chain @ 125 lbs
Presley: 176 bar weight + 50 lbs chains, 15 years old and 116 lbs!
The Raw Unity Powerlifting Championships was created in 2007 as a way for the best raw lifters in the United States to come together under one roof to compete under a common set of rules to see who is the strongest in each weight class. In order to avoid federation politics, the Raw Unity Meet always has been and always will be unsanctioned. All lifters from all federations are welcomed. There is only one division for the Raw Unity Powerlifting Championships: Open.
EA is proud to announce that three of our ladies have qualified to compete in this years 2010 RAW Unity Meet. Lindsay Wright, Sarina Woodworth & Presley Lynch will be representing EA and competing with hundreds of powerliftings top lifters from around the country.
We encourage all our members to take the trip on Jan. 30th, 2010 to help support and cheer on our girls at the RAW Unity Powerlifting Championships. The meet will be held at:
Jackson Springs Rec. Center Tampa
8620 Jacson Springs Rd. Tampa
Gen. Admission: $5.00
Military & Youth under 16 are FREE!
Doors open at 8:30am
Sarina: 209 bar weight + 50 lbs chains
Lindsay: 154 bar weight + 50 lbs chain @ 125 lbs
Presley: 176 bar weight + 50 lbs chains, 15 years old and 116 lbs!
Monday, January 11, 2010
Tues. 1-12-2010 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.
EA Youth "Joseph" works on his kipping Pull Ups
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.
EA Youth "Joseph" works on his kipping Pull Ups
Sunday, January 10, 2010
Mon. 1-11-2010 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
EA Youth "Riley" Sumo Deadlift Lockouts 225 lbs.
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
EA Youth "Riley" Sumo Deadlift Lockouts 225 lbs.
Friday, January 8, 2010
Sat. 1-9-2010 Men's Only Boot Camp
3 Rounds (Time each Round. Try to beat previous recorded time)
Sand Bag Carry 200 ft.
Rope Truck Pull 50’
Push the truck 50’
Sand Bag Shoulder Press (115lbs.) 10 reps
Sand Bag Carry 200 ft.
Rope Truck Pull 50’
Push the truck 50’
Sand Bag Shoulder Press (115lbs.) 10 reps
Sat. 1-9-2010 Co-Ed 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.
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.
Thursday, January 7, 2010
Fri. 1-8-2010 WOD
Warm up:
Shoulder Stretches
Squats
Hang High Pulls
Cleans
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(All movements are single arm)
Swings
SDLHP
Cleans
Push Press
Shoulder Stretches
Squats
Hang High Pulls
Cleans
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(All movements are single arm)
Swings
SDLHP
Cleans
Push Press
Wednesday, January 6, 2010
Thrs. 1-7-2010 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:
4 Rounds 10 reps
Sled Push (Men 110, Women 45-70)
Burpees
Then Complete: 50 each
KTE’s
GHD Hypers
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:
4 Rounds 10 reps
Sled Push (Men 110, Women 45-70)
Burpees
Then Complete: 50 each
KTE’s
GHD Hypers
Tuesday, January 5, 2010
Wed. 1-6-2010 WOD
Warm up:
Shoulder Stretches
Squats
Lunges
Deadlift
Sit Ups
Hypers
Planks
MB Trunk Rotations
WOD: FRAN
21, 15, 9
Thrusters (Men 95, Women 45-65)
Pull Ups
Shoulder Stretches
Squats
Lunges
Deadlift
Sit Ups
Hypers
Planks
MB Trunk Rotations
WOD: FRAN
21, 15, 9
Thrusters (Men 95, Women 45-65)
Pull Ups
EA Youth 1st Day Back
EA Youth are steppin' it up! 1st day back from holiday vacation and they were enthusiastic and ready to train hard.
BIG D push presses 280 lbs. New P.R.
Nice job BIG D!
Riley working on his 225 lb.
sumo deadlift lockouts
Joseph practicing his kipping pull ups
Alex pushed so hard he came out of his shirt
Fabian pushin' it!
Riley practicing his cleans
Good form Riley!
BIG D push presses 280 lbs. New P.R.
Nice job BIG D!
Riley working on his 225 lb.
sumo deadlift lockouts
Joseph practicing his kipping pull ups
Alex pushed so hard he came out of his shirt
Fabian pushin' it!
Riley practicing his cleans
Good form Riley!
Monday, January 4, 2010
Tues. 1-5-2010 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: TIMED
5K RUN (or) 10,000m. ROW
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: TIMED
5K RUN (or) 10,000m. ROW
Sunday, January 3, 2010
Mon. 1-4-2010 Welcome Back WOD:
The new EA Mascot!
Warm up:
Shoulder Stretches
Squats
Jump Rope
Band Pulls
Band Presses
WOD: Complete all 120 reps per exercise in 40 min. or less
Add up number of total reps completed per exercise and this is you SCORE!
Best Possible Score= 240
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15
Lateral Box Jumps
KB Plank Rows with Push Ups
The Piper 5K
The 1st "Piper 5K" run and walk will be held Saturday, February 13th. The race location, route and entry form will be posted January 1st. We are currently taking care of all the permits and route details for the run. We will also include a walk and a stroller push.
Piper Lynn Buckley passed away unexpectedly on Christmas Day. She was 3 years Old. A fund in Piper's name has been set up at the NICU (Neonatal Intensive Care Unit) at Healthpark. All the money raised during the event will be donated to the NICU in Piper's Name.
Click here for more information
Piper Lynn Buckley passed away unexpectedly on Christmas Day. She was 3 years Old. A fund in Piper's name has been set up at the NICU (Neonatal Intensive Care Unit) at Healthpark. All the money raised during the event will be donated to the NICU in Piper's Name.
Click here for more information
Friday, January 1, 2010
Sat. 1-2-2010 GYM CLOSED-NO CLASSES!
HAPPY NEW YEAR!
GYM CLOSED!
NO CLASSES!
We will resume normal hours on Monday 1-4-09.
Have a Happy and Safe Holiday Weekeknd!
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