Mon. 2-1-2010 WOD

Hey CrossFitters,
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.


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


Thank you,

Jeremy Barnett




Warm Up: 5 reps each


Shoulder Stretches

Back Squat Technique Practice



Core Lift: Back Squat

10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 5 x 3 x 80%,



WOD: 4 Rounds Best Time

30 yrds Walking lunge, carrying (Men 50-60 lb KB, Women 25-40 lb. KB)

Box Jump, 30 reps or (Step Ups weighted heavy 15 on each leg)

EA Youth Club in Training 1/29/2010

EA Youth in Training

4 x 100' Truck Pushes
3 x 200lb Tire Flips 100'
3 x 100' Rope (hand over hand) Truck Pulls
Practice 3 sets of Handstand Push Ups
Practice 3 sets of Ring Dips

Joseph Deadlift PR=290 lbs.

Jake Deadlift PR= 255 lbs.

Sat. 1-30-2010 Men's Only Boot Camp

1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises



Box Jumps

KB Single Arm Swings

Lateral Hops Over Box

KB Single Arm Cleans

Box Step Ups Weighted

KB Single Arm High Pulls

Sat. 1-30-2010 Co-Ed Boot Camp

1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises


Jump Rope

KB Single Arm Swings

Lateral Hops Over Jump rope

KB Single Arm Cleans

Box Step Ups

KB Single Arm High Pulls

EA Youth Club in the Community

EA Youth Club in the Community

The EA Youth Club is going out into the community and engaging our area teens! Pictured above is Jay Kollar (right), of Kollar Consulting, speaking to Will Hutcherson (left), Youth Pastor at Next Level Church’s Collide Experience. The discussion was part of the capstone message in NLC’s Healthy Life 2010 series, where over 100 kids were exposed to the ideas of Crossfit, being an everyday athlete and functional fitness.

The students and staff alike were excited about the program and the unique angle of removing any and all barriers to kids getting and/or staying healthy. The EA Youth Club offers coached high-level athletic training, a community-driven group setting, partially or fully subsidized tuition and even reduced cost Lee Tran bussing for those without transportation.

Please contact Jay at 239-424-9144 or Jeremy Barnett at 239-851-3940 for more information.

For sponsorship or donation opportunities please go to the EA Youth Club website.

Fri 1-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Sumo Deadlift Conventional

Practice Hand Stand Push Ups-Advanced

Practice MB Push Ups Beginner/Intermediate



(Warm up to working deadlift weight for Diane)

WOD: Diane (21, 15, 9)- Timed
Deadlift (advanced- men 225, women 135) (Beg./Int. –Men 135, women 95)

Hand Stand Push Ups (Advanced ONLY!) (Beg./Int. MB Push Ups)

EA Youth Club in Training

EA Youth Club in Training

Complete 5 Rounds Best Time:
KB Carry 180 ft
Row 200 m.
400 m. Run

Best Times:
Riley: 16:41
Max: 19:55
Drew: 20:20
Cameron: 18:06
Lalo: 22:34
Kevin: 22:36

Riley DL PR: 265 lbs.











Kevin DL PR: 165 lbs.












LaLo DL PR: 255 lbs.

Thrs. 1-28-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Walking Lunges

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Lat. Lunge Stretch



WOD: 5-Rounds
KB Carry from back door to front of gym and back (Men 50-100, Women 25-40 each hand)

Row 200m.

Run 1 Lap Around Bldg.

Wed. 1-27-2010 WOD

Warm Up:

Shoulder Stretches

Push Ups

Band Rows

Band Presses



Core Lift: Press- Strict

10 x 50%, 8 x 60%, 6 x 65%, 3 x 75%, 5 x 3 x 80%



WOD: AMRAP in 15 min.

15-Body Rows

1-Lap Around Bldg.

15-KB Floor Presses (each arm)

15-KB SDLHP

 
 
 
 
 
 
 
 
 
 
 
 
 
 
White man can jump!

Tues. 1-26-2010

Warm Up:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 4

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

Finish with a run to Gladiolus & back!

Mon. 1-25-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Overhead Squat



Core Lift: Overhead Squat

Bar Only, Progress to 1 rm



WOD: 4 Rounds
(Increase weight each set) 20 min.
2-TGU’s each arm (HEAVY)
3-Alternating Swings each arm
4-Cleans each arm
5-Presses each arm

Then complete: 3 Rounds - Heavy

10 each leg KB Overhead Lunges

10 each leg KB Box Step Ups

10 GHD Glute/Ham Raises (flex at knee)

Sat. 1-23-2010 Men's Only Boot Camp

(Complete 3 Rounds with a partner)


Reverse Walk Pulling Truck 50’

10 Partner Assisted Pull Ups

15 Partner Push Ups (partner holds feet off ground)

20 Sandbag Squats

45 lb. Plate Carry to end of drive and back

Sat. 1-23-2010 Co-Ed Boot Camp

(Complete 3 Rounds with a partner)


Reverse Walking Lunges 50’

10 Partner Assisted Pull Ups

15 Partner Push Ups (partner holds feet off ground)

20 Sandbag Squats

45 lb. Plate Carry to end of drive and back

Fri. 1-22-2010 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. 1-21-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

Lateral Plank Walks x 1

Light Jog x 2

Fast Jog x 2

Run x 2



WOD: Timed

Bear Crawl 40’

10 Burpees

Run to end of drive and back

15 Burpess

Run 1 Lap Around Bldg.

20 Burpees

Run Gladiolus and back

25 Burpees

Bear Crawl 40’

Wed. 1-20-2010 WOD

Warm Up:


Shoulder Stretches

Push Ups

MB Chest Passes



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

EA Youth Club Sprint/Row Training

KB Shuttle Run 25, 30, 35, 40


5 Rounds per person


Then complete: TIMED

Row 5000 m.