Tabata Lotta
Front Squat Push Press
Kettlebell High Pull
Push ups
Jump Squat
Perform 8 sets of each exercise for 40 seconds counting reps and getting 20 seconds of rest. Your score at each station is the lowest number of reps you get in a 40 second work period.
Congratulations to Charlotte for receiving the black t-shirt award for the month of December. Despite your hamstring issue, you continued to strive for excellence and the sweat is starting to pay off. You have grown by leaps and bounds from you first day and have embraced the fitness camp lifestyle for all others to look up to. Thank you again from all of us for being an inspiration.
Sunday, December 23, 2007
Thursday, December 20, 2007
Fitness Camp December: Week 4 Day 2
Engine 8
Extended Warm up
St. Johnsbury did a relay- Run down and back and down again. Perform 20 Jumping Jacks then 10 Kettlebell Swings. When starting your swings next person on team starts their leg of relay. We played for five minutes.
Newport learned some new kettlebell moves: Kettlebell Swing Walk and Windmill. Here are some keys to remember with the swing
1. When starting the swing, your first move with the kettlebell is always back to start the bell moving.
2. A good swing involves locking the knees, hips and elbows. The hips should be locked so when the kettlebell is weightless (at eye level), you are standing at full attention.
3. When in the downward swing, keep your back protected by flattening it out.
4. This is a power driven move. When in the upward swinging phase (bringing to your eye level), squeeze your buttocks tight as if pinching a dime. You will be suprised by how much difference that will make.
Windmill Keys
1. When lifting the kettlebell to the starting position, you can use a snatch lift or a clean lift then push press
2. Your arm holding the kettlebell overhead must remain straight and locked at all times.
3. Look up at the kettlebell, as you descend use your opposite hand to reach down and touch the instep of the side of the foot of which you are holding the kettlebell overhead. Always keep your eyes on the kettlebell.
4. When descending, bend at the hips first, try to keep the knees only slightly bent.
Engine 8
1. Push Press
2. Kettlebell Swings
3. Dips
4. Rest
5. Burpees
6. Push ups
7. Prisoner Squats
8. Rest
Spend 60 seconds at each station. Move from one station to the next without rest. Record your total reps at your rest stations. We will do 3 rounds today.
Extended Warm up
St. Johnsbury did a relay- Run down and back and down again. Perform 20 Jumping Jacks then 10 Kettlebell Swings. When starting your swings next person on team starts their leg of relay. We played for five minutes.
Newport learned some new kettlebell moves: Kettlebell Swing Walk and Windmill. Here are some keys to remember with the swing
1. When starting the swing, your first move with the kettlebell is always back to start the bell moving.
2. A good swing involves locking the knees, hips and elbows. The hips should be locked so when the kettlebell is weightless (at eye level), you are standing at full attention.
3. When in the downward swing, keep your back protected by flattening it out.
4. This is a power driven move. When in the upward swinging phase (bringing to your eye level), squeeze your buttocks tight as if pinching a dime. You will be suprised by how much difference that will make.
Windmill Keys
1. When lifting the kettlebell to the starting position, you can use a snatch lift or a clean lift then push press
2. Your arm holding the kettlebell overhead must remain straight and locked at all times.
3. Look up at the kettlebell, as you descend use your opposite hand to reach down and touch the instep of the side of the foot of which you are holding the kettlebell overhead. Always keep your eyes on the kettlebell.
4. When descending, bend at the hips first, try to keep the knees only slightly bent.
Engine 8
1. Push Press
2. Kettlebell Swings
3. Dips
4. Rest
5. Burpees
6. Push ups
7. Prisoner Squats
8. Rest
Spend 60 seconds at each station. Move from one station to the next without rest. Record your total reps at your rest stations. We will do 3 rounds today.
Wednesday, December 19, 2007
Fitness Camp December: Week 4 Day 1
I wear many hats:
Fitness Professional
Guess it's something I'll have to get used to!
5 minutes
Burpees
Fitness Professional
Businessman
amateur dog rehabilitator to name a few
But this one is new
Guess it's something I'll have to get used to!
Fight Gone Bad + Mini Circuit
Mini Circuit
5 minutes
5 Burpees
10 Squats
Fight Gone Bad
Burpees
Prisoner Squats
Dips
Kettlebell Swing
Kettlebell High Pull (St. Johnsbury did Body Rows)
One minute at each station. Move to the next station without rest. Count your reps, and continue your rep count as you move through all five stations so you have one number at the end of one round. After completing all five stations, rest for 2 minutes. We will do three rounds
Saturday, December 15, 2007
Fitness Camp December: Week 3 Day 3
Team Race Challenge
It's been a while for this one and proved to be 'sorely' missed.
Round 1: 1 lap + Stairs x 2 + 120 Push ups
(St. Johnsbury- Lunge Burpees x 2 + Step ups x 15 each leg + 120 Push ups)
Round 2: 1 lap + Stairs x 2 + 120 Dips
(St. Johnsbury- Lunge Burpees x2 + Step ups x 15 each leg + 120 Dips)
Round 3: 1 lap + Stairs x 2 + 120 Push ups + 120 Jump Squats
In partners one goes first and completes the circuit but only can complete a maximum of 20 of the exercises at the end. As a team you must complete the 120 reps at the end of the circuit by each person running through entire circuit and accumulating a total of 120 reps to be declared done with that circuit. Once partner completes circuit in front of you (entire circuit + 20 max reps of exercise), you run through circuit. (If doing a max of 20 reps, each partner will have to run through it three times each).
St. Johnsbury- due to small space the next partner went when their partner started the step ups.
It's been a while for this one and proved to be 'sorely' missed.
Round 1: 1 lap + Stairs x 2 + 120 Push ups
(St. Johnsbury- Lunge Burpees x 2 + Step ups x 15 each leg + 120 Push ups)
Round 2: 1 lap + Stairs x 2 + 120 Dips
(St. Johnsbury- Lunge Burpees x2 + Step ups x 15 each leg + 120 Dips)
Round 3: 1 lap + Stairs x 2 + 120 Push ups + 120 Jump Squats
In partners one goes first and completes the circuit but only can complete a maximum of 20 of the exercises at the end. As a team you must complete the 120 reps at the end of the circuit by each person running through entire circuit and accumulating a total of 120 reps to be declared done with that circuit. Once partner completes circuit in front of you (entire circuit + 20 max reps of exercise), you run through circuit. (If doing a max of 20 reps, each partner will have to run through it three times each).
St. Johnsbury- due to small space the next partner went when their partner started the step ups.
Thursday, December 13, 2007
Fitness Camp December: Week 3 Day 2
Round Robin and Run + Strong to the Core and a little extra for Newport
Strong to the Core
Side Plank Left x 20 seconds
Side Plank Right x 20 seconds
Prone Plank x 20 seconds
All planks make up one round. We completed five rounds
Round Robin and Run
1 lap (50 Jumping Jacks St. Johnsbury)
10 Push ups
15 Sit ups
20 Squats
Complete as many rounds as you can in 20 minutes
Time Trial (Newport)
1 lap in fastest time possible (1/10 mile)
Jess F. 37 seconds
Cindy 37 seconds
Mick 32 seconds
Don't forget about the 'Guess Zachery's arrival' Contest. This should go on the inside flap of your notebooks. Guess the due date and time and you will win free camp the next session!
Also be sure to check out the massive giveaway going on Right Now. The 12 Days of Fitness is into day three and I have gotten over 40 gifts that I can use right away! Go here:
www.12daysoffitness.com
Strong to the Core
Side Plank Left x 20 seconds
Side Plank Right x 20 seconds
Prone Plank x 20 seconds
All planks make up one round. We completed five rounds
Round Robin and Run
1 lap (50 Jumping Jacks St. Johnsbury)
10 Push ups
15 Sit ups
20 Squats
Complete as many rounds as you can in 20 minutes
Time Trial (Newport)
1 lap in fastest time possible (1/10 mile)
Jess F. 37 seconds
Cindy 37 seconds
Mick 32 seconds
Don't forget about the 'Guess Zachery's arrival' Contest. This should go on the inside flap of your notebooks. Guess the due date and time and you will win free camp the next session!
Also be sure to check out the massive giveaway going on Right Now. The 12 Days of Fitness is into day three and I have gotten over 40 gifts that I can use right away! Go here:
www.12daysoffitness.com
Wednesday, December 12, 2007
Fitness Camp December: Week 3 Day 1
The Big Nasty Revisited
Medicine Ball Crunch and Toss (St. Johnsbury)
With partner crunch with medicine ball and toss to partner and partner does the same. Perform for 30 seconds. Repeat for 4 sets
Broad Jump Basics (Newport)
We have done this exercise before, now we plan to perfect it. Key points to remember:
Explode off your feet in take off
Swing your arms in the direction in which you are trying to jump
Jump horizontally not vertically
Land softly absorbing force with muscles by bending the knees and avoiding absorption of force to the joints and bones by maintaining a rigid leg stance
The Big Nasty Revisited
Jump Rope x 50 (St. Johnsbury) 1 lap (Newport)
Dips x 20
Walking Lunges x 25 yards
50 Hill Climbers
Step ups x 15 each leg
Broad Jump x 25 yards
Step ups x 12 each leg
Push ups x 20
Complete as many rounds as you can in 25 minutes
Medicine Ball Crunch and Toss (St. Johnsbury)
With partner crunch with medicine ball and toss to partner and partner does the same. Perform for 30 seconds. Repeat for 4 sets
Broad Jump Basics (Newport)
We have done this exercise before, now we plan to perfect it. Key points to remember:
Explode off your feet in take off
Swing your arms in the direction in which you are trying to jump
Jump horizontally not vertically
Land softly absorbing force with muscles by bending the knees and avoiding absorption of force to the joints and bones by maintaining a rigid leg stance
The Big Nasty Revisited
Jump Rope x 50 (St. Johnsbury) 1 lap (Newport)
Dips x 20
Walking Lunges x 25 yards
50 Hill Climbers
Step ups x 15 each leg
Broad Jump x 25 yards
Step ups x 12 each leg
Push ups x 20
Complete as many rounds as you can in 25 minutes
Saturday, December 8, 2007
Fitness Camp December: Week 2 Day 3
We are in the thick of the holiday season. Yet we boot campers trudge on. This is a lifestyle not an event.
Dice Relay + Couplet Sprints
We brought out ALL the weights today to play.
Dice Relay
1's- Lunge Jumps x 10 each leg
2's- Goblet Squats x 10
3's- FREEBIE
4's- Broad Jump Burpees back to team (St. Johnsbury); Medicine Ball Squat and toss (Newport)
5's- Push ups x 10
6's- 1 lap (Newport); 50 Hill Climbers (St. Johnsbury)
Split up into three or four teams. First person runs down and rolls the dice, then performs exercise that corresponds to the number they rolled. Each person will do the same. Run through in a relay format (one person goes then tags next person. Everyone runs through 4 to 5 times.
Couplet Sprints
A. 5 Burpees
10 KB Swings
8 1 arm DB Snatch each side
B. 5 Push ups
10 Push Press
8 MB Squat and Toss (Newport); MB Slams (St. Johnsbury)
We split up the camp into two groups; one at Circuit A and one at B. Complete as many rounds as you can in 5 minutes.
Switch Circuits after a 2 minute rest.
C. 4 Burpees
8 KB Swings
6 1 Arm DB Snatch each side
D. 4 Push ups
8 Push Press
6 Medicine Ball Slams/Squat and Toss
Complete as many rounds as you can in 3 minutes, then switch circuits.
Dice Relay + Couplet Sprints
We brought out ALL the weights today to play.
Dice Relay
1's- Lunge Jumps x 10 each leg
2's- Goblet Squats x 10
3's- FREEBIE
4's- Broad Jump Burpees back to team (St. Johnsbury); Medicine Ball Squat and toss (Newport)
5's- Push ups x 10
6's- 1 lap (Newport); 50 Hill Climbers (St. Johnsbury)
Split up into three or four teams. First person runs down and rolls the dice, then performs exercise that corresponds to the number they rolled. Each person will do the same. Run through in a relay format (one person goes then tags next person. Everyone runs through 4 to 5 times.
Couplet Sprints
A. 5 Burpees
10 KB Swings
8 1 arm DB Snatch each side
B. 5 Push ups
10 Push Press
8 MB Squat and Toss (Newport); MB Slams (St. Johnsbury)
We split up the camp into two groups; one at Circuit A and one at B. Complete as many rounds as you can in 5 minutes.
Switch Circuits after a 2 minute rest.
C. 4 Burpees
8 KB Swings
6 1 Arm DB Snatch each side
D. 4 Push ups
8 Push Press
6 Medicine Ball Slams/Squat and Toss
Complete as many rounds as you can in 3 minutes, then switch circuits.
Thursday, December 6, 2007
Fitness Camp December: Week 2 Day 2
Scaled Task + Jack and Hills
Jack and Hills
30 seconds Jumping Jacks
30 seconds Hill Climbers
Complete three to four sets without rest
Scaled Task
Level 1
20 Burpees
40 Sit ups
60 Reverse Lunges (total)
Level 2
16 Burpees
32 Sit ups
48 Reverse Lunges
Level 3
12 Burpees
24 Sit ups
36 Reverse Lunges
Complete 5 rounds for time
St. Johnsbury times ranged from 13:10(level 3) to 32:08(level 2)
Newport times ranged from 15:43(level 1) to 20:32 (level 1)
Jack and Hills
30 seconds Jumping Jacks
30 seconds Hill Climbers
Complete three to four sets without rest
Scaled Task
Level 1
20 Burpees
40 Sit ups
60 Reverse Lunges (total)
Level 2
16 Burpees
32 Sit ups
48 Reverse Lunges
Level 3
12 Burpees
24 Sit ups
36 Reverse Lunges
Complete 5 rounds for time
St. Johnsbury times ranged from 13:10(level 3) to 32:08(level 2)
Newport times ranged from 15:43(level 1) to 20:32 (level 1)
Wednesday, December 5, 2007
Your first Christmas Gift
I decided to get the drop on everyone else this year by making sure that I was the very first person you know to start giving out Christmas presents, and what a present I've got for you!
I've been asked by my friends Dax Moy and Pat Rigsby to contribute a very special book that I've just finished working on called Fit Games to their 12 Days of Fitness Gift-Giving Program.
The E-book will teach you step-by-step exactly how to exercise while playing games or conducting friendly competitions with family and friends so that you can exercise, save time (these workouts are short and to the point), and spend time with those you care about.
But while I'm pretty excited about being able to offer you my gift, I'm absolutely ecstatic that I've been chosen as one of a select group of just 250 health and fitness experts from all around the world to participate in the largest gift-giving program ever.
This means that, as well as getting your gift from me, you'll be able to download a sackful of videos, audios, ebooks and special reports on just about every area of health and fitness from Diet to Nutrition, Fat loss to Strength training, Back pain to Mom's fitness and just about EVERYTHING in between.
Seriously, Dax and Pat have ensured that only the very best quality gifts have been allowed into this years gift-giving, meaning that many of the contributors have created gifts that you would happily pay for...
But you get each and every one of them for free!
All you have to do to get you hands on my Fit Games book (and the other couple of hundred amazing gifts, of course) is pop on over and register your name and email address at www.12daysoffitness.com and you'll get the whole lot delivered to you as my way of saying thanks for being a subscriber to Groundbreaking Fitness Journal.
Well, what are you waiting for?
Get on over to www.12daysoffitness.com now! : )
I've been asked by my friends Dax Moy and Pat Rigsby to contribute a very special book that I've just finished working on called Fit Games to their 12 Days of Fitness Gift-Giving Program.
The E-book will teach you step-by-step exactly how to exercise while playing games or conducting friendly competitions with family and friends so that you can exercise, save time (these workouts are short and to the point), and spend time with those you care about.
But while I'm pretty excited about being able to offer you my gift, I'm absolutely ecstatic that I've been chosen as one of a select group of just 250 health and fitness experts from all around the world to participate in the largest gift-giving program ever.
This means that, as well as getting your gift from me, you'll be able to download a sackful of videos, audios, ebooks and special reports on just about every area of health and fitness from Diet to Nutrition, Fat loss to Strength training, Back pain to Mom's fitness and just about EVERYTHING in between.
Seriously, Dax and Pat have ensured that only the very best quality gifts have been allowed into this years gift-giving, meaning that many of the contributors have created gifts that you would happily pay for...
But you get each and every one of them for free!
All you have to do to get you hands on my Fit Games book (and the other couple of hundred amazing gifts, of course) is pop on over and register your name and email address at www.12daysoffitness.com and you'll get the whole lot delivered to you as my way of saying thanks for being a subscriber to Groundbreaking Fitness Journal.
Well, what are you waiting for?
Get on over to www.12daysoffitness.com now! : )
Fitness Camp December: Week 2 Day 1
Poison Control
No camp for St. Johnsbury on Monday due to weather.
Band Rows (Push ups for 530 class)
Dips
Burpees
Prisoner Squats
Chin to Knees
100
80
60
(50)
40
20
Complete all exercises by pairing them up with a number in the second column. Once number of reps is completed, cross the number and the exercise performed off the list. You are finished when all numbers and all exercises have been completed. For the more advanced individuals, you will do 50 reps in place of 20, and less advanced will do 20 in place of 50 reps. Complete for time
Round 2
Take the reps you just did for a given exercise and assign that exercise the opposite extreme. So if you did 20 reps of burpees the first round, now you will do 100. 20 reps is now 100, 40 reps is now 80, and 60 stays the same. (If you did 50 reps- 40 is now 100, 50 is now 80 and 60 stays the same). Complete for time
415 Round 2 score in parenthesis
Monica 8:31 (9:10)
Margaret 10:00 (12:46)
Christine N. 9:13 (9:51)
Robin 10:49 (13:00)
Carolyn 8:34 (11:47)
Deb 9:45 (12:44)
Tracy 8:56 (11:23)
Pat 9:58 (12:12)
Cindy 8:03 (11:47)
Jenn N. 9:13 (10:24)
Julie 6:45 (8:03)
Jenn T. 8:31 (8:38)
Charlotte 9:13 (10:38)
Jean M. 9:41 (12:18)
530
Jess F. 12:14 (13:55)
Kathy B. 15:18
Tonia 15:06
Krystal 14:20
Kelley 14:26
Tracey S. 14:20
Carol 13:15 (14:10)
Mick 11:56
Jeff 14:39
Donna 10:06
Laura 12:17
Maria 10:38 (13:55)
Jess B. 14:32
Adrian 15:55 (14:57)
No camp for St. Johnsbury on Monday due to weather.
Band Rows (Push ups for 530 class)
Dips
Burpees
Prisoner Squats
Chin to Knees
100
80
60
(50)
40
20
Complete all exercises by pairing them up with a number in the second column. Once number of reps is completed, cross the number and the exercise performed off the list. You are finished when all numbers and all exercises have been completed. For the more advanced individuals, you will do 50 reps in place of 20, and less advanced will do 20 in place of 50 reps. Complete for time
Round 2
Take the reps you just did for a given exercise and assign that exercise the opposite extreme. So if you did 20 reps of burpees the first round, now you will do 100. 20 reps is now 100, 40 reps is now 80, and 60 stays the same. (If you did 50 reps- 40 is now 100, 50 is now 80 and 60 stays the same). Complete for time
415 Round 2 score in parenthesis
Monica 8:31 (9:10)
Margaret 10:00 (12:46)
Christine N. 9:13 (9:51)
Robin 10:49 (13:00)
Carolyn 8:34 (11:47)
Deb 9:45 (12:44)
Tracy 8:56 (11:23)
Pat 9:58 (12:12)
Cindy 8:03 (11:47)
Jenn N. 9:13 (10:24)
Julie 6:45 (8:03)
Jenn T. 8:31 (8:38)
Charlotte 9:13 (10:38)
Jean M. 9:41 (12:18)
530
Jess F. 12:14 (13:55)
Kathy B. 15:18
Tonia 15:06
Krystal 14:20
Kelley 14:26
Tracey S. 14:20
Carol 13:15 (14:10)
Mick 11:56
Jeff 14:39
Donna 10:06
Laura 12:17
Maria 10:38 (13:55)
Jess B. 14:32
Adrian 15:55 (14:57)
Saturday, December 1, 2007
Fitness Camp December Week 1 Day 3
Something New
This is a twist on another workout we have done in the past. I changed it based more on necessity and space rather than desire. Still lots of fun without the Alligator Crawl.
Newport 415
Sprint to door
Farmers Carry x 25 yards
Walking Lunges x 50 yards
Farmers Carry x 25 yards
Sprint to finish and tag teammate
Round 1
Julie's Team- 7:13
Carolyn's Team- 7:39
Jean's Team- 7:59
Sarah's Team- 8:14
Round 2- Staggard start from round 1 finish (same circuit)
Sarah's Team- 8:08
Julie's Team- 8:10
Jean's Team- 8:23
Carolyn's Team- 8:30
Round 3 (New Circuit)
Sprint to Door
Farmers Carry x 50 yards
Walking Lunges x 50 yards
10 Push ups
Sprint to Finish
Julie's Team- 7:27
Carolyn's Team- 8:00
Jean's Team- 8:06
Sarah's Team- 8:33
Newport 530
Round 1
Laurie's Team- 7:11
Michelle's Team- 7:23
Christine's Team- 7:25
Nicole's Team 7:29
Round 2 Rematch Staggard Start
Michelle's Team- 7:15
Laurie's Team- 7:32
Nicole's Team- 7:34
Christine's Team- 7:43
Round 3 (new circuit)
Michelle's Team- 8:10
Laurie's Team- 8:53
Nicole's Team- 8:56
Christine's Team- 9:02
St. Johnsbury (smaller space)
40 Hill Climbers
Run to punching bags
Bear Hug Bag Carry x 25 yards
Walking Lunges x 50 yards
Bear Hug Bag Carry x 25 yards
Broad Jump Burpee to Finish
Round 1
Karen's Team- 9:10
Deb's Team- 9:24
Kristi's Team- 10:37
Round 2 (Staggard Rematch)
Deb's Team- 9:25
Kristi's Team- 11:30
Karen's Team- 11:37
New Circuit for round 3
40 Hill Climbers
Runt to punching Bags
Bear Hug Bag Carry x 50 yards
Walking Lunges x 50 yards
Push ups x 10
Broad Jump Burpee to finish
Round 3
Deb's Team- 8:30
Kristi's Team- 8:39
Karen's Team- 8:45
This is a twist on another workout we have done in the past. I changed it based more on necessity and space rather than desire. Still lots of fun without the Alligator Crawl.
Newport 415
Sprint to door
Farmers Carry x 25 yards
Walking Lunges x 50 yards
Farmers Carry x 25 yards
Sprint to finish and tag teammate
Round 1
Julie's Team- 7:13
Carolyn's Team- 7:39
Jean's Team- 7:59
Sarah's Team- 8:14
Round 2- Staggard start from round 1 finish (same circuit)
Sarah's Team- 8:08
Julie's Team- 8:10
Jean's Team- 8:23
Carolyn's Team- 8:30
Round 3 (New Circuit)
Sprint to Door
Farmers Carry x 50 yards
Walking Lunges x 50 yards
10 Push ups
Sprint to Finish
Julie's Team- 7:27
Carolyn's Team- 8:00
Jean's Team- 8:06
Sarah's Team- 8:33
Newport 530
Round 1
Laurie's Team- 7:11
Michelle's Team- 7:23
Christine's Team- 7:25
Nicole's Team 7:29
Round 2 Rematch Staggard Start
Michelle's Team- 7:15
Laurie's Team- 7:32
Nicole's Team- 7:34
Christine's Team- 7:43
Round 3 (new circuit)
Michelle's Team- 8:10
Laurie's Team- 8:53
Nicole's Team- 8:56
Christine's Team- 9:02
St. Johnsbury (smaller space)
40 Hill Climbers
Run to punching bags
Bear Hug Bag Carry x 25 yards
Walking Lunges x 50 yards
Bear Hug Bag Carry x 25 yards
Broad Jump Burpee to Finish
Round 1
Karen's Team- 9:10
Deb's Team- 9:24
Kristi's Team- 10:37
Round 2 (Staggard Rematch)
Deb's Team- 9:25
Kristi's Team- 11:30
Karen's Team- 11:37
New Circuit for round 3
40 Hill Climbers
Runt to punching Bags
Bear Hug Bag Carry x 50 yards
Walking Lunges x 50 yards
Push ups x 10
Broad Jump Burpee to finish
Round 3
Deb's Team- 8:30
Kristi's Team- 8:39
Karen's Team- 8:45
Thursday, November 29, 2007
Fitness Camp December: Week 1 Day 2
Short Sprint and Go + Roll the Dice
Staci has hit standard push ups, there's no going back now!
The preparation
The Lift
The finish! Great start on knee to elbow. They are tough!
Short Sprint and Go
Circuit #1
Push ups x 10
Stair Sprints x 2 (12 step ups each leg for Newport)
Knee to Elbow x 5 (Sit ups x 10 Newport)
Circuit #2
Dips x 15
Run 1 lap (40 Hill Climbers St. Johnsbury)
Chin to Knees x 15
Split camp up into two groups. Complete as many rounds as you can at your circuit in 6 minutes. Then switch circuits and try to beat your score from your first circuit.
Roll the Dice
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
Start each round with one lap (40 Jumping Jacks for St. Johnsbury) then roll the dice twice for your round assignment. Complete as many rounds as you can in 15 minutes.
Staci has hit standard push ups, there's no going back now!
The preparation
The Lift
The finish! Great start on knee to elbow. They are tough!
Short Sprint and Go
Circuit #1
Push ups x 10
Stair Sprints x 2 (12 step ups each leg for Newport)
Knee to Elbow x 5 (Sit ups x 10 Newport)
Circuit #2
Dips x 15
Run 1 lap (40 Hill Climbers St. Johnsbury)
Chin to Knees x 15
Split camp up into two groups. Complete as many rounds as you can at your circuit in 6 minutes. Then switch circuits and try to beat your score from your first circuit.
Roll the Dice
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
Start each round with one lap (40 Jumping Jacks for St. Johnsbury) then roll the dice twice for your round assignment. Complete as many rounds as you can in 15 minutes.
Wednesday, November 28, 2007
Fitness Camp December: Week 1 Day 1
Turkey Tabata
I know I have a lame sense of humor
First day of a new camp always brings a smile to my face as new campers join our family and give their life a royal kick in the a#@%!
Front Squat Push Press
Push ups
Jump Squats
Kettlebell High Pull
40 seconds of work followed by 20 second rest for 8 straight sets. Your score is the lowest rep count you get in one 40 second work interval.
With the exception of the new campers, we have eliminated kneeling push ups from our exercises. We have progressed to push ups on a chair (hands) as the modification of choice.
I know I have a lame sense of humor
First day of a new camp always brings a smile to my face as new campers join our family and give their life a royal kick in the a#@%!
Front Squat Push Press
Push ups
Jump Squats
Kettlebell High Pull
40 seconds of work followed by 20 second rest for 8 straight sets. Your score is the lowest rep count you get in one 40 second work interval.
With the exception of the new campers, we have eliminated kneeling push ups from our exercises. We have progressed to push ups on a chair (hands) as the modification of choice.
Wednesday, November 21, 2007
Fitness Camp November: Week 4 Day 3
Tabata Time
Burpees
Dips
Jacks
KB Swings
20 seconds of work counting reps followed by 10 second rest. Repeat for 8 straight sets. Record the lowest number of reps you get in a 20 second work interval.
Relay Race
We had some time remaining at the end so we split up into three to four teams and did a relay race. Each person ran one lap three times (Newport class only).
Body Fat Blaster Update Final Standings
The Challenge has concluded and the final scores are:
Team 2 (Jenn N., Janet, Michelle, Nicole)
105 points
Team 6 (Karen W., Karen R., Jill)
90.583 points
Team 4 (Cindy, Julie, Carolyn, Pat)
60.25 points
Team 7 (Anne, Lynn, Deb)
60 points
Team 5 (Adrian, Jess F.)
57 points
Team 3 (Tracy, Brandy, Monica)
51 points
Team 1 (Margaret, Jean, Gail)
45.5 points
Congratulations to everyone who worked so hard to post personal bests. You amaze me every day!
Those who won prizes (first and second place teams), please get in touch with me to claim your prize.
Burpees
Dips
Jacks
KB Swings
20 seconds of work counting reps followed by 10 second rest. Repeat for 8 straight sets. Record the lowest number of reps you get in a 20 second work interval.
Relay Race
We had some time remaining at the end so we split up into three to four teams and did a relay race. Each person ran one lap three times (Newport class only).
Body Fat Blaster Update Final Standings
The Challenge has concluded and the final scores are:
Team 2 (Jenn N., Janet, Michelle, Nicole)
105 points
Team 6 (Karen W., Karen R., Jill)
90.583 points
Team 4 (Cindy, Julie, Carolyn, Pat)
60.25 points
Team 7 (Anne, Lynn, Deb)
60 points
Team 5 (Adrian, Jess F.)
57 points
Team 3 (Tracy, Brandy, Monica)
51 points
Team 1 (Margaret, Jean, Gail)
45.5 points
Congratulations to everyone who worked so hard to post personal bests. You amaze me every day!
Those who won prizes (first and second place teams), please get in touch with me to claim your prize.
Monday, November 19, 2007
Body Fat Blaster Challene Update
Last day for St. Johnsbury and what a day it was!
Everyone improved on their Tabata Squats and Karen + Jill hit 40+ push ups. With that said, here are the updated scores:
Team 6 (Karen R., Karen W., Jill)
90.583 points
Team 2 (Janet, Jenn N., Nicole, Michelle)
87.5 points
Team 4 (Carolyn, Pat, Cindy, Julie)
60.25 points
Team 7 (Deb, Lynn, Anne)
60 points
Team 5 (Adrian, Jess F.)
57 points
Team 3 (Tracy, Brandy, Monica)
51 points
Team 1 (Jean, Margaret, Gail)
45.5 points
Everyone improved on their Tabata Squats and Karen + Jill hit 40+ push ups. With that said, here are the updated scores:
Team 6 (Karen R., Karen W., Jill)
90.583 points
Team 2 (Janet, Jenn N., Nicole, Michelle)
87.5 points
Team 4 (Carolyn, Pat, Cindy, Julie)
60.25 points
Team 7 (Deb, Lynn, Anne)
60 points
Team 5 (Adrian, Jess F.)
57 points
Team 3 (Tracy, Brandy, Monica)
51 points
Team 1 (Jean, Margaret, Gail)
45.5 points
Black T-Shirt
I'm going to be doing something different with the Black T-shirt Award.
The Black t-shirt signifies that this person stands out in the crowd, and stands out in camp. I also like to see those who earn the black t-shirt are seen as leaders in camp and one others can look up to. Those who have earned the black t-shirt all define what it is to be a leader.
What I plan on doing is awarding one black t-shirt for ALL camps each month. What that means is there will be ONE black t-shirt awarded per month total.
On another note:
Here are some things I learned this weekend at the conference I attended:
- Inspiration starts when you are motivated by dissatisfaction with the way things are.
-Implementers shall inherit the wealth (not just money)
-Never forget why you are doing what you are doing. Avoid mindless work
-Don't go to bed without learning one new thing every day
Those are a few of the many items that carry over into everyones life. Many more thoughts to come as I reflect further on this weekend.
The Black t-shirt signifies that this person stands out in the crowd, and stands out in camp. I also like to see those who earn the black t-shirt are seen as leaders in camp and one others can look up to. Those who have earned the black t-shirt all define what it is to be a leader.
What I plan on doing is awarding one black t-shirt for ALL camps each month. What that means is there will be ONE black t-shirt awarded per month total.
On another note:
Here are some things I learned this weekend at the conference I attended:
- Inspiration starts when you are motivated by dissatisfaction with the way things are.
-Implementers shall inherit the wealth (not just money)
-Never forget why you are doing what you are doing. Avoid mindless work
-Don't go to bed without learning one new thing every day
Those are a few of the many items that carry over into everyones life. Many more thoughts to come as I reflect further on this weekend.
Saturday, November 17, 2007
Dehydration and Exercise: A Quick Note
I'm writing this as I am in West Palm Beach Florida for the weekend.
Not really a vacation, more of a business trip as I am attending a conference that will help my business and help serve many of you better.
I wanted to make a quick note on dehydration and exercise:
I'm not sure how many of you do it, but I did a normally pretty simple workout this morning but could only do half the effort as my mouth was dry, I was out of breath the entire time (you'll see below that the workout wasn't anything to gasp at).
I feel like I just ran a marathon. I'm currently carrying around a water bottle wherever I go. And I don't care if I have to run to the bathroom every ten minutes.
Word of advice: To get the most out of your workout, be hydrated. I have said this before but you are limiting yourself if you don't. Want to see more results? Drink water and watch your efforts increase, your energy increase. Water is the foundation of your body as it makes up over 3/4 of your makeup!
WOD
Run loop (about 1/10 mile)
20 Prisoner Squats
10 One arm Push ups each arm
As many rounds as you can in 20 minutes
Not really a vacation, more of a business trip as I am attending a conference that will help my business and help serve many of you better.
I wanted to make a quick note on dehydration and exercise:
I'm not sure how many of you do it, but I did a normally pretty simple workout this morning but could only do half the effort as my mouth was dry, I was out of breath the entire time (you'll see below that the workout wasn't anything to gasp at).
I feel like I just ran a marathon. I'm currently carrying around a water bottle wherever I go. And I don't care if I have to run to the bathroom every ten minutes.
Word of advice: To get the most out of your workout, be hydrated. I have said this before but you are limiting yourself if you don't. Want to see more results? Drink water and watch your efforts increase, your energy increase. Water is the foundation of your body as it makes up over 3/4 of your makeup!
WOD
Run loop (about 1/10 mile)
20 Prisoner Squats
10 One arm Push ups each arm
As many rounds as you can in 20 minutes
Wednesday, November 14, 2007
Fitness Camp October/November Week 4 Day 2
Kettlebell Swing Relay + Countdown
Kettlebell Swing Relay
3 Teams
On go first person on each team performs broad jump burpee for half the distance. Once halfway sprint to kettlebell and perform 10 swings.
When the person ahead of the next person starts to swing, the next team member starts their broad jump burpee.
Perform three rounds.
Countdown
Step ups
Push ups
Rows
1 Arm DB Snatch
12,11,10,9,8,7,6,5,4,3,2,1
Some will start at 12 others at 10.
Perform Countdown from your starting point to one with EACH exercise. Once completed the countdown for all exercises record your time.
Times ranged from 14:09- 23:00
Body Fat Blaster Challenge Update
Updates as of 11/14/07 8:24pm
(I made an error in the last report- error was on my spreadsheet giving Team 2 more points than they have earned. The correction is made below).
Team 2 (Janet, Jenn N., Michelle, Nicole)
87.5 points
Team 6 (Karen R., Karen W., Jill)
75.917 points
Team 4 (Carolyn, Pat, Cindy, Julie)
60.25 points
Team 5 (Jess F., Adrian)
57 points
Team 3 (Tracy, Brandy, Monica)
51 points
Team 7 (Lynn, Deb, Anne)
48.33 points
Team 1 (Margaret, Jean, Gail)
45.5 points
Kettlebell Swing Relay
3 Teams
On go first person on each team performs broad jump burpee for half the distance. Once halfway sprint to kettlebell and perform 10 swings.
When the person ahead of the next person starts to swing, the next team member starts their broad jump burpee.
Perform three rounds.
Countdown
Step ups
Push ups
Rows
1 Arm DB Snatch
12,11,10,9,8,7,6,5,4,3,2,1
Some will start at 12 others at 10.
Perform Countdown from your starting point to one with EACH exercise. Once completed the countdown for all exercises record your time.
Times ranged from 14:09- 23:00
Body Fat Blaster Challenge Update
Updates as of 11/14/07 8:24pm
(I made an error in the last report- error was on my spreadsheet giving Team 2 more points than they have earned. The correction is made below).
Team 2 (Janet, Jenn N., Michelle, Nicole)
87.5 points
Team 6 (Karen R., Karen W., Jill)
75.917 points
Team 4 (Carolyn, Pat, Cindy, Julie)
60.25 points
Team 5 (Jess F., Adrian)
57 points
Team 3 (Tracy, Brandy, Monica)
51 points
Team 7 (Lynn, Deb, Anne)
48.33 points
Team 1 (Margaret, Jean, Gail)
45.5 points
Fitness Camp October/November Week 4 Day 1
The Big Nasty
Move through workout completing prescribed number of rounds. When finished record time. If you do not finish, record number of full rounds you completed with the max time.
Run 1 lap (St. Johnsbury 50 Hill Climbers)
Dips x 20
Walking Lunges x 25 yards
Run to stairs
Stairs x 4 trips
Broad Jump x 25 yards (Newport did Push ups x 20 here)
Stairs x 3 trips
Run to Broad Jump (Newport only)
Push ups (St. Johnsbury)
Broad Jump x 25 yards (Newport)
Campers completed 4-7 rounds
We also had some amazing challenge achievements:
Move through workout completing prescribed number of rounds. When finished record time. If you do not finish, record number of full rounds you completed with the max time.
Run 1 lap (St. Johnsbury 50 Hill Climbers)
Dips x 20
Walking Lunges x 25 yards
Run to stairs
Stairs x 4 trips
Broad Jump x 25 yards (Newport did Push ups x 20 here)
Stairs x 3 trips
Run to Broad Jump (Newport only)
Push ups (St. Johnsbury)
Broad Jump x 25 yards (Newport)
Campers completed 4-7 rounds
We also had some amazing challenge achievements:
Michelle and Nicole were the first to hit the 50 push up milestone!
Jean, Janet, Tracy, and Carolyn hit the 40 push up milestone, joining Julie (Carolyn could do exactly 0 push ups when she joined us in camp)
Jess F. went from 0 to 30 push ups in 8 weeks
So many more, and I'm sure there are many more to come!
Tuesday, November 13, 2007
Body Fat Blaster Challene Update
Teams keep upping the anty, so I keep reporting effort:
Score update as of 11/13/07 8:43pm
Team 2 (Janet, Michelle, Jenn N., Nicole)
88.75 points
Team 6 (Karen W., Karen R., Jill)
75.917 points
Team 4 (Carolyn, Pat, Julie, Cindy)
60.25 points
Team 5 (Adrian, Jess F.)
56 points
Team 3 (Tracy, Monica, Brandy)
51 points
Team 7 (Anne, Lynn, Deb)
48.33 points
Team 1 (Jean, Margaret, Gail)
24.417 points
Score update as of 11/13/07 8:43pm
Team 2 (Janet, Michelle, Jenn N., Nicole)
88.75 points
Team 6 (Karen W., Karen R., Jill)
75.917 points
Team 4 (Carolyn, Pat, Julie, Cindy)
60.25 points
Team 5 (Adrian, Jess F.)
56 points
Team 3 (Tracy, Monica, Brandy)
51 points
Team 7 (Anne, Lynn, Deb)
48.33 points
Team 1 (Jean, Margaret, Gail)
24.417 points
Monday, November 12, 2007
Body Fat Blaster Challene Update
I hope to bring you up to date results as they happen this week with the Body Fat Blaster Challenge. We are coming down to the end and it is shaping up to be quite a race:
Here are the up to date results as of Monday November 12th, 8:22pm
Team 6 (Karen R., Karen W., Jill)
75.917 points
Team 2 (Nicole, Jenn N., Janet, Michelle)
64.333 points
Team 4 (Carolyn, Julie, Cindy, Pat)
49.75 points
Team 7 (Anne, Lynn, Deb)
45.417 points
Team 3 (Tracy, Monica, Brandy)
39 points
Team 5 (Adrian, Jess F.)
32 points
Team 1 (Margaret, Gail, Jean)
19.75 points
Here are the up to date results as of Monday November 12th, 8:22pm
Team 6 (Karen R., Karen W., Jill)
75.917 points
Team 2 (Nicole, Jenn N., Janet, Michelle)
64.333 points
Team 4 (Carolyn, Julie, Cindy, Pat)
49.75 points
Team 7 (Anne, Lynn, Deb)
45.417 points
Team 3 (Tracy, Monica, Brandy)
39 points
Team 5 (Adrian, Jess F.)
32 points
Team 1 (Margaret, Gail, Jean)
19.75 points
Body Fat Blaster Challene Update
It's a very tight race, and we're down to the last week (3 classes) of the challenge. Circumference Measurements are due today and tomorrow, but physical challenges will continue throughout the remainder of camp.
Here are the updated scores as of Monday November 12th, 8:51am:
Team 2 (Nicole, Janet, Michelle, Jenn N.)
61.333 points
Team 6 (Karen R., Karen W., Jill)
61.25 points
Team 4 (Carolyn, Pat, Cindy, Julie)
49.75 points
Team 3 (Monica, Brandy, Tracy)
39 points
Team 5 (Adrian, Jess F.)
32 points
Team 7 (Deb, Anne, Lynn)
27.333 points
Team 1 (Margaret, Jean, Gail)
19.75 points
Here are the updated scores as of Monday November 12th, 8:51am:
Team 2 (Nicole, Janet, Michelle, Jenn N.)
61.333 points
Team 6 (Karen R., Karen W., Jill)
61.25 points
Team 4 (Carolyn, Pat, Cindy, Julie)
49.75 points
Team 3 (Monica, Brandy, Tracy)
39 points
Team 5 (Adrian, Jess F.)
32 points
Team 7 (Deb, Anne, Lynn)
27.333 points
Team 1 (Margaret, Jean, Gail)
19.75 points
Fitness Camp October/November Week 3 Day 3
Baseball + 1/2 Mile Run
Baseball
Split camp up into two teams. One team will start at 'home', the other at '2nd
base'. Lunge from base to base and complete exercise assigned to base. When you have rounded the bases, mark a run for your team. Play for 10-15 minutes.
Start at home, run/lunge to first base, do 10 Chin to Knees
run/lunge to second base do 10 Sky and Ground Squats
run/lunge to third base do 10 Burpees
run/lunge to home do 10 Push ups, and mark a run for your team.
Newport 415 played one game for 15 minutes. Team 1 wins!
Newport 530 played one game for 15 minutes. Game ended in a tie!
St. Johnsbury played one 10 minute game. Team 1 wins 6-4!
St. Johnsbury played an additional game in a relay format. All reps were lowered to 5 at each base and two players, one from each team went at a time. When the player reached and finished 2nd base exercise, the next player on the team started their trip around the bases. We played 10 minutes and the game ended in a tie!
1/2 Mile Run
Bold indicates a personal best
Newport 415
Sarah 5:25
Gail 5:00
Jean 3:50
Janet 3:43
Pat 5:23
Julie 3:12 * Camp Record
Cindy 4:07
Tracy 5:00
Margaret 4:09
Monica 4:57
Jenn N. 3:40
Wendy 4:37
Charlotte 5:10
Newport 530
Jess F. 4:35
Nicole 3:59
Tracey 5:33
Laura 4:49
Kelley 4:24
Linda 5:42
Michelle 3:48
Christine 4:40
Carol 4:26
Mick 4:02
Laurie D. 3:37
Kathy A. 5:05
St. Johnsbury
Jill 3:56
Karen W. 4:04
Kristi 4:38
Barb 4:26
Karen R. 4:11
Baseball
Split camp up into two teams. One team will start at 'home', the other at '2nd
base'. Lunge from base to base and complete exercise assigned to base. When you have rounded the bases, mark a run for your team. Play for 10-15 minutes.
Start at home, run/lunge to first base, do 10 Chin to Knees
run/lunge to second base do 10 Sky and Ground Squats
run/lunge to third base do 10 Burpees
run/lunge to home do 10 Push ups, and mark a run for your team.
Newport 415 played one game for 15 minutes. Team 1 wins!
Newport 530 played one game for 15 minutes. Game ended in a tie!
St. Johnsbury played one 10 minute game. Team 1 wins 6-4!
St. Johnsbury played an additional game in a relay format. All reps were lowered to 5 at each base and two players, one from each team went at a time. When the player reached and finished 2nd base exercise, the next player on the team started their trip around the bases. We played 10 minutes and the game ended in a tie!
1/2 Mile Run
Bold indicates a personal best
Newport 415
Sarah 5:25
Gail 5:00
Jean 3:50
Janet 3:43
Pat 5:23
Julie 3:12 * Camp Record
Cindy 4:07
Tracy 5:00
Margaret 4:09
Monica 4:57
Jenn N. 3:40
Wendy 4:37
Charlotte 5:10
Newport 530
Jess F. 4:35
Nicole 3:59
Tracey 5:33
Laura 4:49
Kelley 4:24
Linda 5:42
Michelle 3:48
Christine 4:40
Carol 4:26
Mick 4:02
Laurie D. 3:37
Kathy A. 5:05
St. Johnsbury
Jill 3:56
Karen W. 4:04
Kristi 4:38
Barb 4:26
Karen R. 4:11
Friday, November 9, 2007
Fitness Camp October/November Week 3 Day 2
Four Minute Madness + Jack and Hills
Jack and Hills
For three consecutive supersets, perform 30 seconds of Hill Climbers and 30 seconds of Jumping Jacks
Four Minute Madness
Station 1- Chin to Knees and Thrusters
Station 2- Burpees and Sumo Deadlift
Station 3- Front Squat Push Press (Prisoner Squat) and Push ups
Station 4- 20 High Knees and Kettlebell High Pull
Station 5- Inverted Row and Lunge Jump
Spend four minutes at each station completing as many rounds as you can. At the end of four minutes you have one minute rest before starting the next station.
Total Rounds (Newport and St. Johnsbury)
Charlotte 19
Barb 12
Anne 25
Lynn 23
Deb 19
Staci 19
Jack and Hills
For three consecutive supersets, perform 30 seconds of Hill Climbers and 30 seconds of Jumping Jacks
Four Minute Madness
Station 1- Chin to Knees and Thrusters
Station 2- Burpees and Sumo Deadlift
Station 3- Front Squat Push Press (Prisoner Squat) and Push ups
Station 4- 20 High Knees and Kettlebell High Pull
Station 5- Inverted Row and Lunge Jump
Spend four minutes at each station completing as many rounds as you can. At the end of four minutes you have one minute rest before starting the next station.
Total Rounds (Newport and St. Johnsbury)
Charlotte 19
Barb 12
Anne 25
Lynn 23
Deb 19
Staci 19
Wednesday, November 7, 2007
Fitness Camp October: Week 3 Day 1
Scaled Task + Partner Competition
I have had several campers ask about repetitions and quantity versus quality. Here is my take:
We should always look to quality of reps first before being concerned about time and quantity. 20 reps of half hearted squats is not nearly as effective as 12 full range of motion high quality reps. Likewise, performing a routine in 15 minutes will not be as effective if the reps are half hearted and not challenging as performing a routine that is 21 minutes and reps are of high quality and the exercises are challenging enough to you.
To rephrase that last part, if you can do full burpees, do full burpees, if you can do full push ups, do full push ups at least to start, when you get fatigued, you can always move to a modified version. In order for timed workouts to be accurate, you must have put your full effort into the entire routine. Otherwise it will produce false results.
Partner Competition
Pair up with someone of a similiar fitness level to you (or slightly higher for a challenge). One partner will do Burpees and the other will do Push Press for 60 seconds. Count your reps then switch exercises to try and beat your partners score.
In round 2 we did Push ups and Chin to Knees
Scaled Task
Each camper is assigned a 'level'. Their task is to complete five rounds of their assigned 'level' for time.
Level 1
Burpees x 20
Sit ups x 40
Reverse Lunges x 60 total
Level 2
Burpees x 16
Sit ups x 32
Reverse Lunges x 48 total
Level 3
Burpees x 12
Sit ups x 24
Reverse Lunges x 36 total
St. Johnsbury- Level 1's ranged from 15:36-19:25
Level 2's ranged from 15:23- 23:15
Newport- 415 Level 1's ranged from 14:35-21:19
Level 2's ranged from 17:39- 20:40
Level 3- 17:23
Newport- 530 Level 1's ranged from 18:33- 23:12
Level 2's ranged from 15:43-22:22
Level 3's ranged from 13:43- 16:19
I have had several campers ask about repetitions and quantity versus quality. Here is my take:
We should always look to quality of reps first before being concerned about time and quantity. 20 reps of half hearted squats is not nearly as effective as 12 full range of motion high quality reps. Likewise, performing a routine in 15 minutes will not be as effective if the reps are half hearted and not challenging as performing a routine that is 21 minutes and reps are of high quality and the exercises are challenging enough to you.
To rephrase that last part, if you can do full burpees, do full burpees, if you can do full push ups, do full push ups at least to start, when you get fatigued, you can always move to a modified version. In order for timed workouts to be accurate, you must have put your full effort into the entire routine. Otherwise it will produce false results.
Partner Competition
Pair up with someone of a similiar fitness level to you (or slightly higher for a challenge). One partner will do Burpees and the other will do Push Press for 60 seconds. Count your reps then switch exercises to try and beat your partners score.
In round 2 we did Push ups and Chin to Knees
Scaled Task
Each camper is assigned a 'level'. Their task is to complete five rounds of their assigned 'level' for time.
Level 1
Burpees x 20
Sit ups x 40
Reverse Lunges x 60 total
Level 2
Burpees x 16
Sit ups x 32
Reverse Lunges x 48 total
Level 3
Burpees x 12
Sit ups x 24
Reverse Lunges x 36 total
St. Johnsbury- Level 1's ranged from 15:36-19:25
Level 2's ranged from 15:23- 23:15
Newport- 415 Level 1's ranged from 14:35-21:19
Level 2's ranged from 17:39- 20:40
Level 3- 17:23
Newport- 530 Level 1's ranged from 18:33- 23:12
Level 2's ranged from 15:43-22:22
Level 3's ranged from 13:43- 16:19
Tuesday, November 6, 2007
The Fit Yummy Mummy
This one is for all of you moms out there. This program is amazing and I highly recommend you check it out. Holly Rigsby is very good at what she does and she speaks from first hand experience that I could never speak from: carrying and giving birth to a child!
She has some fantastic specials running now to celebrate the launch of her new website. Check it out!
http://bwarstler.fitmummy.hop.clickbank.net
She has some fantastic specials running now to celebrate the launch of her new website. Check it out!
http://bwarstler.fitmummy.hop.clickbank.net
Monday, November 5, 2007
Body Fat Blaster Challene Update
Here are the updated scores for the Body Fat Blaster Challenge as of 11/5/07 12:13pm
Note some scores may look inflated from the last report due to some members dropping out of challenge.
1. Team 6 (Jill, Karen W., Karen R.) 61.25 points
2. Team 2 (Janet, Jenn N., Nicole, Michelle) 60.5833 points
3. Team 4 (Carolyn, Julie, Pat, Cindy) 47.5 points
4. Team 3 (Tracy, Brandy, Monica) 31. 67 points
5. Team 5 (Jess F., Adrian) 30 points
6. Team 7 (Anne, Deb, Lynn) 27.333 points
7. Team 1 (Margaret, Jean, Gail) 17.417 points
It may look like its over! On the contrary, there are many campers who haven't performed all of the fitness challenges a second time to check improvement. And we also have the last measurement reporting still ahead. These last two weeks are going to be a flurry of opportunity to succeed.
Note some scores may look inflated from the last report due to some members dropping out of challenge.
1. Team 6 (Jill, Karen W., Karen R.) 61.25 points
2. Team 2 (Janet, Jenn N., Nicole, Michelle) 60.5833 points
3. Team 4 (Carolyn, Julie, Pat, Cindy) 47.5 points
4. Team 3 (Tracy, Brandy, Monica) 31. 67 points
5. Team 5 (Jess F., Adrian) 30 points
6. Team 7 (Anne, Deb, Lynn) 27.333 points
7. Team 1 (Margaret, Jean, Gail) 17.417 points
It may look like its over! On the contrary, there are many campers who haven't performed all of the fitness challenges a second time to check improvement. And we also have the last measurement reporting still ahead. These last two weeks are going to be a flurry of opportunity to succeed.
Fitness Camp October: Week 2 Day 3
“Attitude is everything. With a good one anything is possible, while with a bad one, life is laden with excuses”
–Steve Waugh, former Australian Cricket Great
–Steve Waugh, former Australian Cricket Great
Ascent/Descent +Time Trial/Tabata Squats
Ascent/Descent
Campers move through exercises completing the climb of repetitions and the descent of repetitions twice for time.
10 Chin to Knees
20 Burpees
30 Push ups
40 Prisoner Squats
50 Jump Squats
40 Prisoner Squats
30 Push ups
20 Burpees
10 Chin to Knees
Finish Times range from 9:48 to 25:00
Time Trial (bold designates personal best)
Newport 415
Jenn N. 37 seconds
Carolyn 39 seconds
Janet 35 seconds
Monica 36 seconds
Cindy 35 seconds
Julie 27 seconds
Pat 52 seconds
Margaret 37 seconds
Katrina 34 seconds
Sarah 51 seconds
Charlotte 48 seconds
Jenn T. 31 seconds
Deb L. 46 seconds
Gail 43 seconds
Newport 530
Christine 35 seconds
Gabrielle 54 seconds
Mick 36 seconds
Kelley 40 seconds
Kathy A. 46 seconds
Linda 49 seconds
Jennie 49 seconds
Tracey 48 seconds
Pierette 53 seconds
Jess B. 31 seconds
Nicole 31 seconds
Jess F. 31 seconds
Michelle 31 seconds
Tabata Squats (personal bests are in bold)
Kristi 14 (modified)
Staci 12
Patsi 15 (modified)
Laurie 13
Deb 9
Jill 15
Karen W. 15
Lynn 11
Anne 12
Karen R. 15
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