Fitness Camp June: Week 4 Session 2

Last Day of Camp!

St. Johnsbury

Body Bar Work

Front Squat Push Press x 10
High Pull x 10

Perform 2 sets in circuit format

Overhead Squat x 10
Zercher Squat x 10

Perform 2 sets in circuit format

Main Workout

Deadlift x 10 (dumbbells)
Thrusters x 10 each side

Inverted Rows x 10
Elevated Push ups x 10

Complete as many rounds as you can in 10 minutes
We did a second round at 7 minutes too.

A special congratulations to Karen for staring the ½ mile challenge in the face and reaching Level 2 with a time of 4:30! Awesome job Karen.

Also congratulations to Karen for being the black t-shirt recipient for June Camp. You are a leader by example and by your hard work, dedication, and refusal to give up.


Newport

Dice Relay + Deck of Cards

Dice Relay
4 Teams one member from each team sprints down to cone with dice, rolls the dice and performs exercise corresponding to the number rolled:

1’s- Lunge Jumps x 10 each leg
2’s- Prisoner Squats x 10
3’s- FREEBIE
4’s- Burpees x 10
5’s- Tire Pull x 2 laps
6’s- One lap
We played for three rounds

Deck of Cards
Hearts- Chin to Knees
Diamonds- Step ups (each leg)
Clubs- Hill Climbers (each leg)
Spades- Push ups
Joker- 10 reps of each exercise
Ace-11
Face Cards- 10
3’s- WILD choose your exercise 15 reps
4’s- WILD choose your exercise 20 reps

We played two rounds

Congratulations to Julie and Cindy for being rewarded the black t-shirts for June Camp. Both displayed leadership and hard work in very different and unique ways. We all look up to you for guidance and motivation when times get tough. Thank you.

A special note and congratulations to Cindy for reaching a long time goal of losing 100 pounds. She came to us frustratingly trying to lose those last 17 pounds with no luck. Cindy has now surpassed her goal and has lost 101 pounds!!! Thank you Cindy for being an inspiration to us in camp but also never giving up on what you want most. Your determination cannot be defined or learned, just admired. Thank you.

Announcements

Fitness Camp in July starts Monday July 9th in St. Johnsbury and Tuesday July 10th in Newport.

Spots are limited in the Newport camp so sign up early to save your spot!

Once all spots are filled I will not be accepting new campers until the August Camp!

Prograde is also coming out with a bar that tastes awesome, is only 180 calories, and is 100% organic!! It also comes in a variety of flavors. Stay tuned!

Fitness Camp June: Week 4 Session 1

This is the final week of Fitness Camp June. Lot's of potential still to be had, those who want it most will show it!

Deck of Cards + Team Races

Deck of Cards (St. Johnsbury)

Hearts- Chin to Knees

Diamonds- Lunges

Clubs- Medicine Ball Slams

Spades- Push ups

Joker- 10 reps of each exercise

Ace- 11

Face Cards- 10

3's- WILD choose your exercise and perform 20 reps

4's- WILD choose your exercise and perform 30 reps

Game 2- First Joker doubles the value of every card drawn after it. Returns to normal when second Joker is drawn

Team 1 wins both games!

Team Races (Newport)

Round 1- run 1 lap (1/10 mile) down and back up flight of stairs + 120 Jumping Pull ups

Round 2- run 1 lap (1/10 mile) down and back up flight of stairs + 120 Dips

Round 3- run 1 lap (1/10 mile) down and back up flight of stairs + 120 Jumping Pull ups + 120 Jumping Squats

As a team work to complete the total reps of each exercise. The maximum an individual can do in one set is 20 reps. When you have completed the reps as a team you are done.

Fitness Camp June: Week 3 Session 2

Fight Gone Bad + Tabata Push ups

Tabata Push ups

St. Johnsbury
Karen (standard push ups) 9
Melissa 20
Anne 19
Jane 12
Susie 9

Newport (previous best in parenthesis)
Julie (16) 20
Margaret (13) 16
Cindy (21) 22
Michelle 12 (kneeling)
Nicole 15 (kneeling)
Tracey 16
Monica (16) 13
Melanie 8 (kneeling)
Jean H. 16 (kneeling)
Carolyn 9 (kneeling)
Kristin 12 (kneeling)
Erika 8 (kneeling)
Kathy 8 (kneeling)

Fight Gone Bad

Burpees
Kettlebell Swings
Dips
Prisoner Squats
Sky and Ground Squats

One minute at each station counting repetitions. After one minute rotate through to next exercise. At completetion of all exercises there will be a 2 minute break. Repeat for three sets.

Total Reps
St. Johnsbury
Karen- 160-153-153 = 466
Melissa- 179-120-138 = 437
Anne- ?-135-140 = 275
Jane- 110-136-117 = 363
Susie- ?

Newport
Julie- 218-240-250 = 708
Margaret- 202-194-199 = 595
Nicole- 163-198-195 = 556
Cindy- 220-226-237 = 683
Michelle- 145-165-167 = 477
Tracey- 228-231-243 = 702
Monica- 176-190-207 = 573
Carolyn- 151-162-157 = 470
Jean H.- 171-188-200 = 559
Erika- 109-116-62 = 287
Kathy- 90-127-139 = 356
Kristin- 197-204-227 = 628
Melanie- 144-147-150 = 441

Fitness Camp June: Week 3 Session 1

Baseball, Gasser, Strong to the Core

Strong to the Core
Side Plank Left x 20 seconds
Side Plank Right x 20 seconds
Push up Plank x 20 seconds

When rotating from one position to the next do not let your knees touch the ground. We had some campers reach five rounds today.

Baseball (St. Johnsbury)
10 Burpees
15 Jumping Jacks
10 Sky and Ground Squats
15 Jumping Jacks
10 Chin to Knees
15 Jumping Jacks
10 Push ups
15 Jumping Jacks

We played one 15 minute game and one 7 minute game

Game 1: Team 1 wins 8-7
Game 2: Team 1 wins 3-2

Gasser (Newport)
10 Thrusters Left hand
10 Thrusters Right hand
20 Burpees
4 trips up and down stairs
3 laps

Complete as many rounds as you can in 20 minutes

Total Rounds
Margaret 6
Jean H. 5
Tracey 5
Carolyn 4
Pat 4
Michelle 4
Becky 6
Kirstie ?
Julie 6
Mark 5.5
Monica 5
Cindy 5.5
Erika 2
Nicole 4
Kathy 3
Melanie 4
Louise 4.5
Jen 4

Julie is the first to take on a Fitness Camp Challenge and she took on the Push ups. Julie set a new top standard blowing by the level 3 standard of 25 consecutive push ups. She reached 35 conesecutive push ups!! Who's next?

Fitness Camp June: Week 2 Session 2 Newport

Team Races

A New Circuit
In groups of four rotate through each station below performing 30 seconds of work twice with a 10 second break between sets.

Assisted Pull ups
Broad Jump
Kettlebell Swings
Sky and Ground Squats


Team Races
Jumping Pull ups x 15
Stairs x 3 trips
Kettlebell High Pull x 20
Chin to Knees x 15
Push ups x 15

We split the camp up into two teams competing against eachother to score as many points for their team as they could in two games (ten minutes and seven minutes). You score points for your team by performing an exercise and the given repetitions above.

Game 1 saw team two prevail 131-112
Game 2, the rematch say team two solidify its dominance 95-87.

Fitness Camp June: Week 2 Session 2 St. Johnsbury

Down at the Bar

Body Bar Work
Today we introduced exercises using a bar. We started with body bars weighing 18-24# and performed:
Overhead Pressing
Overhead Squats
Unilateral Squats
Bent Over Rows
Front Squat Push Press

Workout of the Day
Exercises are paired up. Perform compound sets (one set at one exercise and an immediate set at the second exercise without rest) for three sets before moving to next pair of exercises.

Deadlift 3x10
Push ups 3x15

Front Squat Push Press 3x10
Bent Over Rows 3x10

Kettlebell Swings 3x20
Dips 3x15

Fitness Camp June: Week 2 Session 1

These workouts are from June 11th and 12th.

Scaled Task+ 1/2 mile run

Scaled Task
Level 1
Burpee x 15 (20 Newport)
Sit up x 30 (35 Newport)
Reverse Lunges x 48 total (50 Newport)

Level 2
Burpee x 10 (15 Newport)
Sit up x 25 (30 Newport)
Reverse Lunges x 36 (40 Newport)

Level 3
Burpee x 8 (10 Newport)
Sit up x 20 (25 Newport)
Reverse Lunge x 30 (34 Newport)

Complete 5 Rounds for Time

St. Johnsbury
April (Level 1) 17:29
Karen (Level 2) 15:13
Anne (Level 3) 11:41
Jane (Level 3) 14:40 (four rounds)
Melissa (Level 3) 11:38

Newport
Level 1
Mark 14:10
Julie 13:00
Cindy 12:34
Tracey 14:02
Jean M. 15:56
Becky 14:29
Nate 14:54

Level 2
Margaret 12:11
Brandy 11:42
Monica 12:22
Alison 12:34

Level 3
Kristin 11:49
Erika 15:07
Michelle 12:19
Jean H. 12:57
Nicole 11:11
Carolyn 12:57
Pat 12:57
Josh 13:16

1/2 Mile Run
We had 7 people post personal best times! And a new Camp Record!
Mark (4:10) 3:44*
Julie (4:01) 3:31* CAMP RECORD
Cindy (4:59) 4:22*
Tracey (5:25) 5:39
Jean M. (4:13) 4:13
Becky (5:25) 4:24*
Margaret (4:41) 4:43
Brandy (4:52) 4:42*
Monica (5:54) 5:24*
Nate (5:44) 4:40*
Kristin 4:45
Erika 8:30
Michelle 4:51
Jean H. 5:34
Alison 4:01
Nicole 5:07
Carolyn 5:55
Pat 6:31
Josh 4:04

Fitness Camp June: Week 1 Session 2

This workout is from June 6th and 7th. I am experiencing some difficulty posting pictures. Hope to have it back up soon. Sorry for the delay.

Spread the Wealth + Deadlift Intro + Medicine Ball Slams

Newport- Deadlift Intro
We used 25# weights with handles for the Deadlift
Grip in squat stance with feed with back flat, butt out, and looking straight ahead with eyes, shoulders and chest
Push feet through the floor lifting weight close to your body
Finish with legs and hips in full extension

St. Johnsbury- Medicine Ball Slams
Full Squat and scoop of medicine ball
Quick extension and lift over head and counter momentum to slam ball into ground

Spread the Wealth
Circuit #1
Kettlebell High Pull x 10
Dips x 20
Broad Jump x 10

Circuit #2
Push Press x 10
Chin to Knees x 15
Step-ups x 10 per leg

Complete as many rounds as you can in 10 minutes then switch circuits

Total Rounds
St. Johnsbury
Karen 9.6
Jane 5.3
Anne 9
Melissa 8.5

Newport
Mark 16
Margaret 15
Julie 15
Jean M. 13
Jean H. 14
Brandy 14
Monica 14
Tracey 14
Erika 6
Cindy 16
Kristin 12
Alison 13

This workout is from June 6th and 7th. I am experiencing some difficulty posting pictures. Hope to have it back up soon. Sorry for the delay.

Spread the Wealth + Deadlift Intro + Medicine Ball Slams

Newport- Deadlift Intro
We used 25# weights with handles for the Deadlift
Grip in squat stance with feed with back flat, butt out, and looking straight ahead with eyes, shoulders and chest
Push feet through the floor lifting weight close to your body
Finish with legs and hips in full extension

St. Johnsbury- Medicine Ball Slams
Full Squat and scoop of medicine ball
Quick extension and lift over head and counter momentum to slam ball into ground

Spread the Wealth
Circuit #1
Kettlebell High Pull x 10
Dips x 20
Broad Jump x 10

Circuit #2
Push Press x 10
Chin to Knees x 15
Step-ups x 10 per leg

Complete as many rounds as you can in 10 minutes then switch circuits

Total Rounds
St. Johnsbury
Karen 9.6
Jane 5.3
Anne 9
Melissa 8.5

Newport
Mark 16
Margaret 15
Julie 15
Jean M. 13
Jean H. 14
Brandy 14
Monica 14
Tracey 14
Erika 6
Cindy 16
Kristin 12
Alison 13

Fitness Camp Challenges

In addition to our original camp challenges of weight loss and inches loss, I am adding some challenges that can be tested on an individual basis. Below are the parameters per achievement level for each discipline:

There are several individual challenges that will be set forth throughout camp. It is your choice whether you decide to take the challenges or not. Below are the standards set forth for each challenge. Personal bests are ALWAYS a huge accomplishment. Conquering a challenge is a tremendous feat.

Pull ups- consecutive repetitions
Men
Level 1- 5
Level 2- 10
Level 3- 15+

Women
Level 1- 1
Level 2- 3
Level 3- 5

Push ups- consecutive repetitions- chest touches object; Push ups are all standard position (on toes)
Men
Level 1- 20
Level 2- 30
Level 3- 40

Women
Level 1- 10
Level 2- 20
Level 3- 25

Tabata Squats- deep full range of motion squats
Level 1- 15
Level 2- 20
Level 3- 25

Tabata Push ups- full range of motion
Level 1- 10
Level 2- 15
Level 3- 20

½ Mile Run
Level 1- 5:00
Level 2- 4:30
Level 3- 4:10
Level 4- 4:00

Fitness Camp June: Week 1 Session 1

First Camp of Summer! Lots of new faces, lots of familiar friends! A healthy mix of individuals here to create a secluded close-knit community of individuals. We are creating a new breed, the kind that laughs in the face of adversity! Who wants to join the evolution? We warn you, it isn't for everyone, but if you stay the course, the payoff will change your life!

Ladders + Deep Squat Intro

Deep Squat Intro- Today we learned the true full range of motion squat. Utilizing a full range of motion allows for us to maximize the movement we are performing. A slight adjustment sometimes makes all the difference.

We then performed the following circuit to induce some fatigue while still maximizing range of motion.

Dips x 12
Full Squat x 12
Get as many rounds as you can in 4 minutes.

Ladders

Push ups up to 9 each
Chin to Knees up to 9 each
Prisoner Squat up to 9 each
Push ups up to 9 each
Dips up to 9 each
Jump squat up to 9 each
Prisoner squat up to 9 each
Supermans up to 9 each
Push ups up to 9 each

Today we didn't keep track of which pairs won the most ladders, we just focused on execution of movements and reps.

Fitness Camp Challenge Top Achievers

Here are your Fitness Camp Challenge Top Achievers for April/May

Most Weight Lost in April/May Camp (for all that reported):

1.Mark 15 pounds
2. Margaret 7 pounds
3. Cindy 7 pounds
4. Monica 7 pounds
5. Mike 6 pounds
6. Julie 5 pounds

Most Weight Lost since joining Camp (current campers since start of challenges):

1. Mark 28 pounds
2. Monica 18 pounds
3. Margaret 14 pounds
4. Cindy 12 pounds

Most inches lost in April/May Camp:

1. Julie 5 inches
2. Mike 4.75 inches
3. Cindy 3.75 inches
4. Mark 3.5 inches

Most inches lost since joining camp Current Campers (since start of challenges):

1. Mark 9.5 inches
2. Monica 9 inches
3. Margaret 9 inches
4. Julie 8 inches


Congratulations to all of you on a job well done. Everyone continues to improve as the top achievers have all honed in on their eating habits to create a holistic approach to their results. Great job!