Fitness Camp October: Week 2 Day 2

Newport and St. Johnsbury switched workouts from day one



Couplet Sprints (Newport) + 30:30 (St. Johnsbury)







30:30


Burpees x 30 seconds 3 sets
KB Swings x 30 seconds 3 sets
Lunge Jumps x 30 seconds 3 sets
Push ups x 30 seconds 3 sets





Total Reps


Staci 25, 49, 39, 43 = 156
Deb B. 30, 45, 70, 39 = 184
Lynn 28, 52, 62, 48 = 190





Scaled Challenge- complete all reps for time


Staci- 7:15 (156)
Lynn- 8:29 (190)
Deb- 8:22 (184)





Couplet Sprints



A. 5 Burpees
10 KB Swings



B. 5 Inverted Row
10 Front Squat Push Press



C. 4 Burpees
8 KB Swings



D. 4 Inverted Rows
8 Front Squat Push Press



A+B are five minute circuits with two minutes rest between. Keep track of total rounds and try to beat your score in stations C + D. Stations C+D are 3 minutes long with two minutes rest.

Fitness Camp October: Week 2 Day 1

Couplet Sprints (St. Johnsbury)


30:30 (Newport)







Camps will switch workouts for Wednesday





Couplet Sprints



A. 5 Burpees
10 KB Swings



B. 5 Inverted Rows
10 Front Squat Push Press



C. 4 Burpees
8 KB Swings



D. 4 Inverted Rows
8 Front Squat Push Press





In A and B, groups move through mini circuit completing as many rounds as possible in 5 minutes. Low reps and low time equals increasing the intensity of the exercise (more weight more advanced moves, etc). Rest 2 minutes before switching stations and performing the circuit.





In C and D the same rules apply except the exercise time is 3 minutes with a two minute rest between circuits. Try to match the number of rounds you got in the first circuit with the second circuit.





30:30



Burpees x 30 seconds for three sets
Push ups x 30 seconds for three sets
Lunge Jumps x 30 seconds for three sets
KB Swings x 30 seconds for three sets



Count your reps at each exercise so that you have one total number of reps at each station before you rotate to the next station.



415 (numbers listed as: burpees, kb swings, lunge jumps, push ups)



Janet 58, 67, 107, 55 = 287
Cindy 39, 50, 109, 69 = 237
Charlotte 45, 52, 62, 50 = 209
Monica 32, 50, 80, 52 = 214
Tracy 48, 59, 86, 77 = 270
Jean 46, 44, 122, 55 = 267
Pat 37, 50, 80, 44 = 211
Carolyn 30, 57, 90, 60 = 237
Jenn T. 58, 56, 88, 62 = 214
Sarah 45, 27, 77, 18 = 167
Margaret 110, 55, 45, 68 (modified routine) = 281
Bold indicates camper used 44lb kettlebell for part or all of reps





Scaled Challenge
Now using your rep count from all the exercises, move through all of your reps achieved for time.


Margaret 8:37 (281)
Sarah 8:33 (167)
Jenn T. 8:03 (214)
Carolyn 8:27 (237)
Pat 7:42 (211)
Jean 8:53 (267)
Tracy 7:47 (270)
Monica 8:03 (214)
Charlotte 8:15 (209)
Cindy 8:30 (237)
Janet 8:24 (287)

530 (kettlebell station was mixed with bodyweight squats due to number of campers)


Krystal 35, 55, 42, 57 = 189
Maria 12, 17, 20, 20 = 69
Gabrielle 42, 55, 21, 50 = 168
Jess B. 37, 54, 40, 42 = 173
Michelle 45, 71, 45, 67 = 228
Mick 34, 60, 39, 46 = 179
Jeff 28, 61, 55, 56 = 200
Carol 40, 56, 23, 50 = 169
Jennie 40, 49, 30, 42 = 161
Adrian 41, 55, 45, 60 = 201
Christine 45, 54, 35, 43 = 177
Jess F. 37, 56, 30, 49 = 172
Pierette 35, 30, 30, 50 = 145
Laura 31, 52, 61, 50 = 194
Kelley 45, 44, 43, 42 = 174
Jenn N. 49, 66, 56, 58 = 229
Laurie D. 50, 54, 44, 70 = 218
Tracey 42, 41, 21, 48 = 152
Linda 33, 33, 54, 31 = 151



Scaled Challenge


Linda 7:44 (151)
Tracey 8:21 (152)
Laurie D. 7:28 (218)
Jen N. 9:08 (229)
Laura 9:30 (194)
Pierette 8:34 (145)
Kelley 7:31 (174)
Jess F. 6:40 (172)
Christine 8:05 (177)
Adrian 7:20 (201)
Jennie 7:57 (161)
Carol 7:18 (169)
Jeff 9:08 (200)
Mick 7:36 (179)
Michelle 8:14 (228)
Jess B. 7:18 (173)
Gabrielle 8:49 (168)
Maria 2:13 (69)
Krystal 7:13 (189)

Fitness Camp October: Week 1 Day 3

A little late, but here is what we did Thursday and Friday of last week:

Strong to the Core + Round Robin and Run

Strong to the Core
Side Plank x 20 seconds
Side Plank other side x 20 seconds
Prone Plank x 20 seconds

Hold each position for 20 seconds before transitioning to next position. When transitioning keep your knees off the ground. We will try to hit five sets without allowing the knees to touch the ground.

Round Robin and Run

2 laps (50 Jumping Jacks for St. Johnsbury)
10 Push ups
15 Sit ups
20 Squats

Complete as many rounds as you can in 20 minutes

Fitness Camp October: Week 1 Day 2

"Time is limited, so I better wake up every morning fresh and know that I have just one chance to live this particular day right, and to string my days together into a life of action, and purpose"
- Lance Armstrong, 7 time Tour de France winner





Tag + Deck of Cards

Deb and Lynn inspired by eachother pump out some standard push ups! A tremendous improvement from day one!








Janet getting 'low' with the row!

We played two games of cards:

Game one rules


Hearts- Chin to Knees
Diamonds- Step ups on each leg
Clubs- Rows
Spades- Push ups
Ace- 11 reps
Face Cards- 10 reps
Joker- 10 of each exercise
3's- WILD Choose your exercise perform 15 reps



Each person in group will draw card and perform own exercise. Work as a group to finish the deck as quickly as you can.





Game 2:
Everything is the same except: The first Joker drawn automatically doubles every card value (repetition value) until the next Joker is drawn, where the reps return to normal.

Fitness Camp October: Week 1 Day 1

The first day of camp is always an exciting time. It often marks the starting point for many on their journey to rediscover their desire for something better. These are times that we will never forget



Tabata Extra







Burpees
Rows
Kettlebell Swings/ High Pull
Dips



Using tabata protocol we will expand upon this and double the work and rest time to 40 second work intervals with 20 second rest intervals for eight straight sets. Your score is the least amount of reps you can get in the eight sets.





St. Johnsbury (score order will be burpee, rows, kb swings, dips) We did three stations out of four


Jill 17, 12, 20,
Kristi 14, , 14, 12
Laurie 17, 12, 20, ,
Deb , 19, 20, 30
Cherry 8, , 8, 7
Karen R. 15, , 25, 34
Patsy 13, 14, , 8
Lynn , 20, 20,30
Staci 10, , 20, 21
Anne 13, , 25, 34





Time Trial (St. Johnsbury only)
Staci 20 seconds
Lynn 19 seconds
Patsy 27 seconds
Karen R. 16 seconds
Cherry 30 seconds
Deb 22 seconds
Laurie 18 seconds
Kristi 19 seconds
Jill 15 seconds





Newport 415


Jean 15, 20, 20, 25
Charlotte 10, 12, 23, 30
Margaret 12, 24, 24, 40
Cindy 18, 22, 25, 25
Brandy 13, 16, 24, 36
Tracy 13, 25, 27, 40
Robin 10, 15, 15, 20
Pat 12, 15, 18, 25
Sarah 11, 17, 8, 25
Carolyn 15, 22, 26, 35
Julie 18, 24, 25, 34





Newport 530 (we did 3 out of four stations)


Adrian 10, 15, 22,
Mick 21, 10, , 18
Jess F. 15, 19, , 32
Linda K. 13, , 15, 15
Jess B. 15, 15, , 26
Nicole 21, 24, 24, ,
Kelley , 13, 14, 17
Jennie , 15, 14, 9
Christine , 16, 15, 16
Diane 16, 18, 20, ,
Laura 10, , 20, 25
Tracey S. 18, 14, 12, ,

Who we can learn from

Always ready to go
Don't have second thoughts about the workout of the day
Always give it their full effort
Live in the moment and focus on themselves
Lives for the pack, and supports everyone in that group
Never gives in to criticism, displays confidence and a positive attitude
Don't dwell on the past, always moving forward
Live for the simple things in life

We can learn a lot from them.

Who are they?












WOD
50-30

Jump Squats
Push ups
Chin to Knees
Thrusters
Walking Lunges
Body Rows
KB Swings

Time: 22:15

Body Fat Blaster Challene Update

I've updated the team scores as more results come in. Team 7 has made a move.

1. Team 2 (Nicole, Jenn N., Janet, Michelle M.) 46.375 points
2. Team 6 (Karen R., Jill, Karen W., April) 40.5 points
3. Team 4 (Julie, Carolyn, Pat, Cindy) 35 points
4. Team 3 (Becky, Tracy, Brandy, Monica) 29.75 points
5. Team 7 (Anne, Deb, Lynn B.) 25.67 points
6. Team 5 (Donna, Adrian, Jess F.) 25 points
7. Team 1 (Margaret, Louise, Gail, Jean M.) 14.75 points

WOD
Deadlift 4x10
Explosive Push ups 4x10
Bulgarian Split Squats 4x10each side
2 point Dumbbell Row 4x10each side

Deadlift off box 2x20
Dumbbell Chest Press 2x20
Bulgarian Split Squat 2x20
Seated Row 2x20

Hanging Leg Lift 2x12

Body Fat Blaster Challene Update

Ok, here are the scores as of 10/13 11:18am

We had some serious teams make some moves as this was the first reporting of inches lost and some 1/2 mile run times were rediculously slashed. This challenge is at it's halfway point, so it's still very early but here are the scores:

1. Team 2 (Nicole, Jenn N., Michelle M., Janet)
46.375 points

2. Team 6 (April, Karen W., Karen R., Jill)
40.5 points

3. Team 4 (Carolyn, Pat, Cindy, Julie)
35 points

4. Team 3 (Becky, Tracy, Brandy, Monica)
29.75 points

5. Team 5 (Donna, Adrian, Jess F.)
25 points

6. Team 1 (Margaret, Jean M., Gail, Louise)
14.75 points

7. Team 7 (Anne, Deb, Lynn B.)
12.67 points

Fitness Camp September: Week 4 Day 3

"The successful warrior is the average man, with laser-like focus."
Bruce Lee





Tabata Test + 1/2 Mile Run


Today was the last day of camp, and what that means is the re-eval workout to check progress and to celebrate results.



Tabata Push Press
Tabata Squats
Tabata Push ups
Tabata Sit ups
1/2 Mile Run


(note the 1/2 Mile Run and Tabata Squats are two parts to the Body Fat Blaster Challenge)





Newport 415 (personal bests are in bold)







Tabata Push Press

Jenn T. 10# 8
Robin 10# 11
Charlotte 15# 10
Sarah 7.5# 11
Julie 20# 14
Brandy 10# 11
Monica 15# 10
Carolyn 10# 18
Pat 10# 12
Janet 12# 14
Louise 15# 11
Margaret 15# 11
Jean M. 15# 11





Push ups


Jean M. 12
Margaret 15
Louise 7
Janet 15
Pat 10
Carolyn 10
Monica 15
Brandy 13
Julie 15
Sarah 24
Charlotte 14
Robin 15
Jenn T. 11





Squats


Jenn T. 17
Robin 15
Charlotte 18
Sarah 20
Julie 22
Brandy ?
Monica 17
Carolyn 19
Pat 15
Janet 23 (Camp Record)
Louise 16
Margaret 19
Jean M. 16





Sit ups


Jean M. 12
Margaret 10
Louise 10
Janet 12
Pat 10
Carolyn 9
Monica 6
Brandy 12
Julie 12
Sarah 24
Charlotte 8
Robin 12
Jenn T. 6





1/2 Mile Run


Jenn T. 3:48
Robin 5:20
Charlotte 5:26
Sarah 5:44
Julie 3:17
Brandy 4:23
Monica 5:03
Carolyn 4:26
Pat 5:40
Janet 3:48
Louise 3:49
Margaret 4:09
Jean M. 3:49





Special Congratulations to Sarah and Robin for improving their personal bests in all five categories!



Janet and Carolyn earned their black t-shirt awards for this camp. They are models for what it takes to be a successful camper in and out of camp. They bring their A game to the workouts AND spread their positive attitudes and kindness to others. Thank you for being such an asset to our community!





Newport 530 (personal bests are in bold)


Tabata Push Press


Darlene 10# 7
Mick 15# 7
Don 20# 10
Michelle M. 15# 8
Jenn N. 10# 9
Adrian 15# 10
Becky 15# 15
Donna 15# 12
Tracy 15# 7
Gail 10# 11
Nicole 15# 12
Cindy 15# 12





Push ups


Tracy 21
Donna 17
Becky 9
Cindy 15
Nicole 23
Gail 5
Adrian 6
Jenn N. 16
Michelle M. 15
Don 5
Mick 11
Darlene 8





Squats


Darlene 15
Mick 6
Don 11
Michelle M. 15
Jenn N. 21
Gail 14
Nicole 23 Camp Record
Cindy 16
Becky 17
Donna 21
Tracy 20




Sit ups


Tracy 12
Donna 13
Becky 10
Cindy 8
Nicole 13
Gail 7
Jenn N. 9
Michelle M. 11
Don 4
Mick 6
Darlene 5





1/2 Mile Run


Darlene 4:22
Mick 3:49
Don 4:28
Michelle M. 3:47
Jenn N. 3:44
Gail 5:09
Adrian 4:01
Nicole 3:56
Cindy 4:00
Becky 3:44
Donna 4:13
Tracy 4:59



Special congratulations to Donna for being awarded the black t-shirt this month. Coming to camp every day with a big smile on her face and a positive attitude and willingness to help other campers, speaks volumes about what she brings to our community. Thank you for being an integral part of camp and being someone others look up to.








St. Johnsbury (personal bests are in bold)




Push Press


Lynn #2 8# 8
Stacy 8# 5
Karen L. 7.5# 13
Deb 10# 8
Lynn #1 10# 8
Jill 15# 8
Karen R. 10/15# 10
Karen W. 15# 10





Push ups


Karen W. 10
Karen R. 9
Jill 10
Lynn #1 6
Deb 8
Karen L. 25
Stacy 13
Lynn #2 11





Squats


Lynn #2 8
Stacy 9
Karen L. 13
Deb 8
Lynn #1 11
Jill 10
Karen R. 15
Karen W. 14





Sit ups


Karen W. 7
Karen R. 13 (supermans)
Jill 7
Lynn #1 8
Deb 3
Karen L. 8
Stacy 6
Lynn #2 4





1/2 Mile Run (The personal bests are compared to the personal best in the run outdoors)


Lynn #2 5:44
Stacy 5:03
Karen L. 5:30
Deb 5:46
Lynn #1 4:12
Jill 3:59
Karen R. 4:04
Karen W. 4:00



Congratulations to Lynn #1 for earning the black t-shirt award for this months camp. From day one you came in ready to work and work hard. The intensity spread throughout camp like wildfire and took the class to another level. The great results you have achieved so far are a testament to the discipline you have employed on yourself.



Today we also said good bye to two of our most inspirational campers: Lynn #2 and Karen L. We will miss you during the winter months and look forward to when we can feed off your energy and determination again. Thank you for showing us that no obstacle is too much to overcome.

Fitness Camp September: Week 4 Day 2

"There is nothing so strong as gentleness, and nothing so gentle as strength."
Leo Muir





Poison Control




Five exercises and five numbers. Pair an exercise to a number (repetitions) and perform the exercise. Continue this until you have performed all the exercises and number of repetitions. Complete one round for time.





Inverted Rows
Dips
Prisoner Squats
Chin to Knees
Burpees



20, 40, 60, 80, 100





St. Johnsbury (We did two rounds)


Round 1
Anne 8:46
Deb 11:46
Lynn #1 8:48
April 15:25
Stacy 16:08





Round 2


Stacy 11:28
April 13:37
Lynn #1 7:50
Deb 13:14
Anne 9:20





Newport (we did 1 round)


Jenn T. 8:40
Gail
Margaret 10:18
Charlotte 8:49

Fitness Camp September: Week 4 Day 1

Engine 8 + Shuttle Relay











Shuttle Relay


3-4 teams one person goes at a time. Run 20 yards perform 10 Jump Lunges, Run back to start. Run 40 yards perform 10 Jump Squats run back to start. Run 60 yards perform 10 Squats, run back to start and tag next person on team.


(St. Johnsbury, due to limited space performed the following: Alligator Crawl 20 yards perform 10 Jumping Lunges run back to start. Alligator Crawl 20 yards perform 10 push ups and 10 Jump Squats, run back to start. Alligator Crawl 20 yards perform 10 Burpees and 10 Squats, run back to start)





Engine 8


Campers will spend 1 minute at each station completing as many reps as they can, and keeping count. At the end of one minute rotate to next station without rest. Upon completion of all 8 stations, write down your total repetition count for that round. Complete three rounds.





St. Johnsbury (the last round we did 30 second stations)


Lynn #1 233, 215, 126
Deb 184, 142, 85
Anne 214, 221, 126
Lynn #2 175, 184, 125
Karen R. 244, 217, 153
Karen W. 205, 200, 125
Jill 207, 194, 118
Karen L. 230,





Newport 415 (the last round we did 30 second stations)


Julie 247, 277, 153
Jean M. 200, 178, 111
Sarah 170, 200, 190
Margaret 256, 230, 115
Carolyn 221, 233, 124
Janet 290, 277, 142
Pat 190, 180, 120
Jenn N. 288, 250, 163
Tracy 266, 285, 171
Louise 225, 230, 117
Becky 278, 260, 136
Donna 253, 265, 145
Monica 202, 180, 135
Charlotte 220, 222, 144
Brandy 246, 269,





Newport 530 (we did the full workout)


Krystal 210, 235, 218
Laura 226, 216, 230
Mick 149, 162, 155
Michelle M. 230, 219, 240
Don 167, 160, 175
Darlene 178, 176, 170
Jess B. 209, 203, 204
Cindy 305, 305, 313
Jean H. 222, 267, 286
Nicole 255, 267, 300

Fitness Camp September: Week 3 Day 3

Jack and Hills + Roll the Dice











Jack and Hills
Jumping Jacks x 30 seconds
Hill Climbers x 30 seconds



Complete 3 rounds without rest




Roll the Dice


In groups or pairs, start each round by running one lap (or 40 Jumping Jacks). Roll the dice twice to determine exercises performed as a group. Each number on the dice corresponds to an exercise on the board. One run (or Jumping Jacks) and two exercises consists of one round. Complete as many rounds as you can in 20 minutes



1's Push ups x 15
2's Dips x 15
3's Chin to Knees x 15
4's Jump Squats x 15
5's Burpees x 15
6's Broad Jump x 15



St. Johnsbury


Laurie 8
Karen R. 8
Anne 8
Lynn #2 8
Karen L. 8





Newport 415


Margaret 9
Cindy 9
Monica 8
Diane 9
Jenn N. 10
Michelle 10
Jenn T. 10
Janet 10
Robin 8
Julie 9
Charlotte 8
Brandy 9
Tracy 9
Carolyn 9





Newport 530


Jean H. 7
Mick 7
Don 7
Jess F. 5
Nicole 9
Laura 7
Becky 9





Time Trial


This time will be used as your base time in this event. The next Time trial will measure your improvement and will count toward your team's challenge score.





St. Johnsbury
Will do on Monday 10/8





Newport 415


Carolyn 39 seconds
Tracy 38 seconds
Brandy 37 seconds
Charlotte 54 seconds
Julie 28 seconds
Robin 40 seconds
Janet 35 seconds
Jenn T. 31 seconds
Michelle M. 32 seconds
Jenn N. 36 seconds
Diane 37 seconds
Monica 41 seconds
Cindy 36 seconds
Margaret 39 seconds





Newport 530


Becky 33 seconds
Laura 39 seconds
Nicole 34 seconds
Jess F. 46 seconds
Don 38 seconds
Mick 33 seconds
Jean H. 43 seconds

Fitness Camp September: Week 3 Day 2

Ground and Pound
Seperate camp into two teams. First person on each team runs the relay then tags next person on their team. Once everyone on the team has completed the relay record time. There will be a rematch for each relay to be performed as a staggard start (team that lost gets a head start by the amount of time they lost by).

Round 1
Sprint 50 yards
Alligator Crawl 25 yards
Walking Lunges x 40 yards
Alligator Crawl 25 yards
Sprint to finish

St. Johnsbury
Team Anne 1:37
Team Lynn 1:25

Rematch
Team Anne 1:32
Team Lynn 1:31

Newport
Team Jean 8:35
Team Jenn 8:12

Rematch
Team Jean 8:23
Team Jenn 8:25

Round 2
Sprint 50 yards
Alligator Crawl 25 yards
Broad Jump Burpees x 40 yards
Alligator Crawl 25 yards
Sprint to finish

St. Johnsbury
Team Anne 3:11
Team Lynn 3:54

Rematch
Team Anne 3:53
Team Lynn 3:23

Newport
Team Jean 9:42
Team Jenn 9:35

St. Johnsbury played cards to finish class

Fitness Camp September: Week 3 Day 1

"Lots of people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down."
Oprah Winfrey





Dice Relay + Countdown










Dice Relay


Two to three teams
On go first person on each team runs to the dice and rolls. Number rolled corresponds to exercise on the board. Perform the exercise and run back to team to tag next person. Each person runs through relay three times.



1's- Lunge Jumps x 10ea
2's- Prisoner Squats x 10
3's- FREEBIE
4's- Burpees x 10
5's- Tire Pull x 2
6's- Run 1 lap (10 step ups for smaller area)



Countdown
Campers individually move through exercises performing reps in a countdown manner. Each exercise must have sets perform of 10 (12) reps down to one rep before completion. Complete one round for time.



Step ups (# of reps on each side)
Push ups
Inverted Rows
Thrusters (# of reps on each side)





St. Johnsbury
Anne 11:53
Lynn
Karen W. 11:03
Jill 13:28 (started at 12 reps)
Karen R. 12:29
Lynn #2 11:44
Karen L. 11:58
Laurie 11:21



Newport 415
Diane 12:36
Nicole 12:44 (started at 12 reps)
Margaret 13:16 (stopped at 7 reps)
Louise 14:11
Cindy 14:12 (started at 12 reps)
Charlotte 13:02
Carolyn 13:42
Jenn N. 13:58 (started at 12 reps)
Tracy 12:48 (started at 12 reps)
Jean M. 15:40 (started at 12 reps)
Julie 13:44 (started at 12 reps)
Janet 13:39 (started at 12 reps)
Brandy 14:14 (started at 12 reps)
Michelle 13:16
Linda 12:53 (stopped at 5 reps)
Monica 12:44
Pat 12:44
Becky 14:11 (started at 12 reps)



Newport 530
Adrian 16:12
Jess F. 16:12
Jean H. 10:44
Mick
Laura 19:39
Robin 15:31
Donna 10:44
Darlene 13:31
Don 14:05
Jess B. 14:09
Krystal 13:15





Body Fat Blaster Challenge update!
Some individuals that missed the challenge in last weeks class made up for lost time after class and has changed the standings (top three teams):



Team 4 (Julie, Carolyn, Pat, Cindy)


17.25 points



Team 2 (Jenn, Janet, Nicole, Michelle)


13.5 points



Team 3 (Becky, Tracy, Monica, Brandy)


12.75 points