Warm Up:
Shoulder Stretches
POSE Drills
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
Tuesday, April 27, 2010
Monday, April 26, 2010
Mon 4-26-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Pole Overhead Squat
Band Rows
Band Presses
Core Lift: KB Single Arm Overhead Squat
5 x 5 each arm (Increase weight each set)
WOD: 2-Rounds
2-TGU’s each arm HEAVY!
10 each leg KB Overhead Lunges
10 each leg KB Box Step Ups
10 GHD Glute/Ham Raises (flex at knee)
Shoulder Stretches
Squats
Pole Overhead Squat
Band Rows
Band Presses
Core Lift: KB Single Arm Overhead Squat
5 x 5 each arm (Increase weight each set)
WOD: 2-Rounds
2-TGU’s each arm HEAVY!
10 each leg KB Overhead Lunges
10 each leg KB Box Step Ups
10 GHD Glute/Ham Raises (flex at knee)
Saturday, April 24, 2010
Sat. 4-24-2010 Boot Camp
(2 Rounds each partner)
Partner Sled Push 30 yrds. Each
Partner 500 m. Row each
Partner Squats 50 reps each
Partners Run 1-Lap Around Bldg. together
Partner Plate Press 20 reps each (M-45, W-25)
Plate Carry to end of drive and back (M-45, W-25)
Partner Sled Push 30 yrds. Each
Partner 500 m. Row each
Partner Squats 50 reps each
Partners Run 1-Lap Around Bldg. together
Partner Plate Press 20 reps each (M-45, W-25)
Plate Carry to end of drive and back (M-45, W-25)
Friday, April 23, 2010
Fri. 4-23-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Pole Deadlift Conventional
Pole Deadlift high Pull
WOD: 3 Rounds best time
10- each arm KB MMA Rows
10-Burpess
10-Ring Rows
10-Push Ups
10- KB Swings
10-Lunges each leg
Shoulder Stretches
Squats
Pole Deadlift Conventional
Pole Deadlift high Pull
WOD: 3 Rounds best time
10- each arm KB MMA Rows
10-Burpess
10-Ring Rows
10-Push Ups
10- KB Swings
10-Lunges each leg
Thursday, April 22, 2010
Thrs. 4-22-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles
Back Pedals
Frankenstein
Lateral Lunge Stretch
Leg/Hip/Calf Stretches
WOD:
5 K. Run Timed!
POSE Drills
Lateral Shuffles
Back Pedals
Frankenstein
Lateral Lunge Stretch
Leg/Hip/Calf Stretches
WOD:
5 K. Run Timed!
EA Memeber Notice of Gym Transition
Hello Crossfitters,
Just wanted to shoot out a formal recognition of what we’ve all been talking about for the past month or so. We unfortunately have to close the doors on the current location at the end of this month due to noise complaints and threatened legal action by one of the other tenants. Ironically, we are in the process of planning out an 18,000 sqft facility w/access to outdoor fields. We will be able to offer dramatically expanded services and class options, with the initial build out to begin within the next 3-6 months. However, right now we have to find a short term (30-90 day) solution to house the gym and our Crossfit family. We are diligently trying to procure an interim space until we can open the doors on the bigger, long-term facility. Currently, we have been unable to identify a suitable option that fits our temporarily limited budget and does not lock us into a long-term lease.
As a member, you are no longer being billed (as of last month). As a part of our family, we want you to know that we consider our community and our relationships extraordinarily valuable. We do not want for there to be a lapse in service and are doing everything we can to mitigate that possibility.
Please reach out to us as soon as possible if you have or know of anyone who has a space that we could utilize for WODs temporarily.
This is the call to action ladies and gentlemen. We’ve got great plans after we get through this 1-3 month pinch; please help us all get there. Please let us know of any options for space ASAP. We can explore these options either as the non-profit EA Youth Club or as temporarily private trainers. If we are unable to pull something together by the first of May we will be posting WODs to the blog, which you can do on your own or in a small group until we’re able to open another location.
Thanks for your continued participation and all of your hard work as Crossfitters. This is our “caterpillar to butterfly” moment. Please bare with us during this transitiional phase.
Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com .
Thank you for your support,
Jeremy Barnett
Just wanted to shoot out a formal recognition of what we’ve all been talking about for the past month or so. We unfortunately have to close the doors on the current location at the end of this month due to noise complaints and threatened legal action by one of the other tenants. Ironically, we are in the process of planning out an 18,000 sqft facility w/access to outdoor fields. We will be able to offer dramatically expanded services and class options, with the initial build out to begin within the next 3-6 months. However, right now we have to find a short term (30-90 day) solution to house the gym and our Crossfit family. We are diligently trying to procure an interim space until we can open the doors on the bigger, long-term facility. Currently, we have been unable to identify a suitable option that fits our temporarily limited budget and does not lock us into a long-term lease.
As a member, you are no longer being billed (as of last month). As a part of our family, we want you to know that we consider our community and our relationships extraordinarily valuable. We do not want for there to be a lapse in service and are doing everything we can to mitigate that possibility.
Please reach out to us as soon as possible if you have or know of anyone who has a space that we could utilize for WODs temporarily.
This is the call to action ladies and gentlemen. We’ve got great plans after we get through this 1-3 month pinch; please help us all get there. Please let us know of any options for space ASAP. We can explore these options either as the non-profit EA Youth Club or as temporarily private trainers. If we are unable to pull something together by the first of May we will be posting WODs to the blog, which you can do on your own or in a small group until we’re able to open another location.
Thanks for your continued participation and all of your hard work as Crossfitters. This is our “caterpillar to butterfly” moment. Please bare with us during this transitiional phase.
Should you have any questions or concerns please contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com .
Thank you for your support,
Jeremy Barnett
Wednesday, April 21, 2010
Wed. 4-21-2010 WOD
Warm Up:
Shoulder Stretches
Push Ups
Band Rows
Band Presses
Core Lift: KB Floor Press
(10, 8, 6, 4, 3 x 3)
WOD: Elizabeth (21, 15, 9) Best Time
(Modify to Fitness Level)
KB Cleans each arm
Ring Dips
Shoulder Stretches
Push Ups
Band Rows
Band Presses
Core Lift: KB Floor Press
(10, 8, 6, 4, 3 x 3)
WOD: Elizabeth (21, 15, 9) Best Time
(Modify to Fitness Level)
KB Cleans each arm
Ring Dips
Tuesday, April 20, 2010
Tues. 4-20-2010 WOD
Warm Up:
Shoulder Stretches
Figure 4’s + Run x 2
Lunges
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches
WOD: 2 Rounds best time
60 Sit-Ups
1-Lap Around Bldg.
60 KTE’s
Row 500 m.
60 Sec. Planks (Hands on MB)
2-Laps Around Bldg.
30 Each Side Seated MB Trunk Rotations
60 Jump Ropes or 30 Double Unders
Shoulder Stretches
Figure 4’s + Run x 2
Lunges
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches
WOD: 2 Rounds best time
60 Sit-Ups
1-Lap Around Bldg.
60 KTE’s
Row 500 m.
60 Sec. Planks (Hands on MB)
2-Laps Around Bldg.
30 Each Side Seated MB Trunk Rotations
60 Jump Ropes or 30 Double Unders
Monday, April 19, 2010
Mon. 4-19-2010 WOD
Warm Up:
Shoulder Stretches
Squats
DL
DLHP
Cleans
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 80%
WOD: 4 Rounds EACH!
1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)
Shoulder Stretches
Squats
DL
DLHP
Cleans
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 80%
WOD: 4 Rounds EACH!
1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)
BIG D Breaks 4 More Records in the APF
2010 Europa Show of Champions Orlando, Fl.
APF Powerlifting Single Ply Nationals
APF Raw Record 551 lb. Deadlift
Darian Barnett "BIG D" (ALL RAW)
Age 16,
B.W. 190lbs.
(APF 16-17 yr. old, 198 lb. Class)
2010 APF Raw 16-17 yr. Old Records
APF Raw Record Squat= 512 lbs.
APF Raw Record Bench= 308 lbs.
APF Raw Record Deadlift= 551 lbs.
APF Raw Record Total= 1371 lbs.
BIG D took 1st Place
in the 16-17 yr. old,
198 lb. Class
BIG D with Jeremy Hoornstra at the
Europa Show of Champions
Orlando, Fl.
APF Single Ply Powerlifting Nationals
BIG D with Stan Efferding at the
2010 Europa Show of Champions
Orlando, Fl.
APF Single Ply Powerlifting Nationals
APF Powerlifting Single Ply Nationals
APF Raw Record 551 lb. Deadlift
Darian Barnett "BIG D" (ALL RAW)
Age 16,
B.W. 190lbs.
(APF 16-17 yr. old, 198 lb. Class)
2010 APF Raw 16-17 yr. Old Records
APF Raw Record Squat= 512 lbs.
APF Raw Record Bench= 308 lbs.
APF Raw Record Deadlift= 551 lbs.
APF Raw Record Total= 1371 lbs.
BIG D took 1st Place
in the 16-17 yr. old,
198 lb. Class
BIG D with Jeremy Hoornstra at the
Europa Show of Champions
Orlando, Fl.
APF Single Ply Powerlifting Nationals
BIG D with Stan Efferding at the
2010 Europa Show of Champions
Orlando, Fl.
APF Single Ply Powerlifting Nationals
Friday, April 16, 2010
Fri. 4-16-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Deadlift
Band Rows
Band Presses
WOD: Complete (25, 20, 15, 10, 5)
Best Time Possible
KB Sumo Deadlift High Pull (M-60-100, W-30-55)
KTE's
Wall Ball Shots
Shoulder Stretches
Squats
Deadlift
Band Rows
Band Presses
WOD: Complete (25, 20, 15, 10, 5)
Best Time Possible
KB Sumo Deadlift High Pull (M-60-100, W-30-55)
KTE's
Wall Ball Shots
NO Fri. NIght or Sat. Classes this week!
Dear CrossFitters,
Just wanted to let everyone know that I will be Orlando from Friday until Sunday (4-16-2010 - 4-18-2010).
I will have morning classes from 5am - 9am as scheduled on Friday but will unfortunately need to cancell the Friday 5:30pm and Sat. 9am Boot Camp for this week.
If you have any questions please contact me at 239-851-3940 or at crossfittb@yahoo.com.
Thank you,
Jeremy Barnett
P.S. Wish BIG D Good Luck!
Just wanted to let everyone know that I will be Orlando from Friday until Sunday (4-16-2010 - 4-18-2010).
I will have morning classes from 5am - 9am as scheduled on Friday but will unfortunately need to cancell the Friday 5:30pm and Sat. 9am Boot Camp for this week.
If you have any questions please contact me at 239-851-3940 or at crossfittb@yahoo.com.
Thank you,
Jeremy Barnett
P.S. Wish BIG D Good Luck!
Thursday, April 15, 2010
Thrs. 4-15-2010 WOD
Warm Up:
POSE Drills
Lateral Shuffles
Back Pedals
MB Toe Taps
WOD:
Resistance Band Lateral Shuffles 4 x 30 yrds
Back Pedal 30 yrds., Sprint forward 30 yrds. X 4
60 sec. work., 20 sec. rest, 3 Rounds each exercise
Sit Ups
Planks (Adv. Do ring planks)
Leg Raises
Hypers
Lateral Planks
POSE Drills
Lateral Shuffles
Back Pedals
MB Toe Taps
WOD:
Resistance Band Lateral Shuffles 4 x 30 yrds
Back Pedal 30 yrds., Sprint forward 30 yrds. X 4
60 sec. work., 20 sec. rest, 3 Rounds each exercise
Sit Ups
Planks (Adv. Do ring planks)
Leg Raises
Hypers
Lateral Planks
Wednesday, April 14, 2010
Wed. 4-14-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Pole Push Press
Band Rows
Band Presses
Core Lift: KB Single Arm Push Jerk
10, 8, 6, 4, 2 each arm
Rest 2 min. between sets
(Increase weight each round)
WOD: (Practice form/tech. & progressions for 20 min.)
5-Pull Ups
5-Push Ups
Shoulder Stretches
Squats
Pole Push Press
Band Rows
Band Presses
Core Lift: KB Single Arm Push Jerk
10, 8, 6, 4, 2 each arm
Rest 2 min. between sets
(Increase weight each round)
WOD: (Practice form/tech. & progressions for 20 min.)
5-Pull Ups
5-Push Ups
Tuesday, April 13, 2010
Tues. 4-13-2010 WOD
Warm Up:
Squats
Lat. Lunge Stretch
High Knees
Butt Kicks
Frankensteins
WOD: 4 Back lot Sprints Best Time
Sprint back parking lot then light jog around front of bldg. as recovery. When you return to the back parking lot perform another sprint and repeat recovery lap.
Squats
Lat. Lunge Stretch
High Knees
Butt Kicks
Frankensteins
WOD: 4 Back lot Sprints Best Time
Sprint back parking lot then light jog around front of bldg. as recovery. When you return to the back parking lot perform another sprint and repeat recovery lap.
Monday, April 12, 2010
Mon. 4-12-2010 WOD
Warm Up:
Shoulder Stretches
Squats
High Knees
Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%
WOD: 2 Rounds best time
High/Low Box Step Ups Weighted (Sandbags or KB’s)
Full length of back parking lot Lunges B.W.
EA Youth Club & Night Class:
Core Lift: KB Front Squats Heavy
10, 8, 6, 4, 2
WOD: 3 Rounds
10-Box Step Ups
10- KB Floor Presses
Plate Over Head Lunge 60 yrds.
10-KB Plank Rows
KB Farmers Carry 120 yrds.
Shoulder Stretches
Squats
High Knees
Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%
WOD: 2 Rounds best time
High/Low Box Step Ups Weighted (Sandbags or KB’s)
Full length of back parking lot Lunges B.W.
EA Youth Club & Night Class:
Core Lift: KB Front Squats Heavy
10, 8, 6, 4, 2
WOD: 3 Rounds
10-Box Step Ups
10- KB Floor Presses
Plate Over Head Lunge 60 yrds.
10-KB Plank Rows
KB Farmers Carry 120 yrds.
No Friday 5:30 PM Class this week
Dear CrossFitters,
Just wanted to let everyone know that I will be Orlando from Friday until Sunday (4-16-2010 - 4-18-2010).
I will have morning classes from 5am - 9am as scheduled on Friday but will unfortunately need to cancell the Friday 5:30pm and Sat. 9am Boot Camp for this week.
If you have any questions please contact me at 239-851-3940 or at crossfittb@yahoo.com.
Thank you,
Jeremy Barnett
Just wanted to let everyone know that I will be Orlando from Friday until Sunday (4-16-2010 - 4-18-2010).
I will have morning classes from 5am - 9am as scheduled on Friday but will unfortunately need to cancell the Friday 5:30pm and Sat. 9am Boot Camp for this week.
If you have any questions please contact me at 239-851-3940 or at crossfittb@yahoo.com.
Thank you,
Jeremy Barnett
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