Fitness Camp July: Week 4 Session 1

A Big Nasty Roll of the Dice

Partner Competition
Partner up one starts with burpees the other with chin to knees. Count number of burpees you get in one minute. Tell your partner your count so they have a number to meet or beat. After second partner goes see who wins.

Roll the Dice (St. Johnsbury)

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- Draw a card from the deck
Red- Deadlift x 10
Black- Box Jump Burpees x 12
6's- Thrusters x 15 each side

Complete as many rounds as you can in 15 minutes
Lynn 7
Anne 7
Melissa 8
Karen 8
Stacey 6
Jane 5
Lynn 5

Round 2- if you roll a 3, also draw from the deck- black-Chin to Knees x 15; red- Front Squat Push Press x 10
Complete as many rounds as you can in 7 minutes
Jane 2
Lynn 3
Melissa 2
Stacey 3
Karen 3
Lynn 2
Anne 2

The Big Nasty
Dips x 20
Walking Lunges x 25 yards (squats x 20 for guests)
Stairs x 4.5 flights
1 lap around arena
Broad Jump x 25 yards (Kettlebell swings x 20 for guests)
Stairs x 3 flights
Push ups x 20

Complete given rounds for time
Maria (4) 28:56
Jean (5) 29:37
Carolyn (5) 30:40
Pat (5) 30:40
Katherine (5) 30:54
Tracey (6) 28:34
Brandy (6) 28:34
Margaret (6) 29:29
Becky (6) 30:56
Jenn (6) 31:19
Michelle (6) 31:49
Donna (6) 32:02

Fitness Camp July: Week 3 Session 2

Engine 8 and Alligator Alley

Engine 8 + Tabata Squats (St. Johnsbury)

Tabata Squats (yeah the deep ones)
Anne 10
Melissa 15
Lynn 10
Laurie 13
Karen 15

Engine 8
Each station is 60 seconds. Move through stations without rest. Rest stations are built in. Keep track of total reps and record at rest stations. Today we completed 3 rounds

Push Press
Kettlebell Swings
Dips
Rest
Burpees
Push ups
Prisoner Squats
Rest

Total Reps Round 1 Round 2 Round 3 Total
Anne 173 155 182 510
Melissa 188 159 190 537
Lynn 130 170 145 445
Laurie 195 150 199 544
Karen 216 223 201 640

Alligator Alley

Relay Format:
Sprint
Alligator Crawl 25 yards
Walking Lunge 50 yards
Alligator Crawl 25 yards
Sprint
Each member of team completes one for team time

Team Julie (Julie, Katherine, Jean)- 4:11
Team Brandy (Brandy,Kristin, Jenn)- 4:31
Team Erika (Erika and Ben)- 4:46
Team Pat (Pat, Nicole, Monica) 4:54
Team Margaret (Margaret, Michelle, Maria) 4:56


Rematch Staggard start from round 1 time
Team Margaret- 4:32
Team Brandy- 4:35
Team Pat- 4:40
Team Julie- 4:47
Team Erika- 4:48

Round 3
Sprint
Alligator Crawl 25 yards
Broad Jump Burpees x 50 yards
Alligator Crawl 25 yards
Sprint
Complete once for time as a team

Team Julie- 6:50
Team Brandy- 7:14
Team Erika- 8:00
Team Pat- 8:14
Team Margaret- 8:17

Fitness Camp July: Week 3 Session 1

Two more weeks of camp in July before the last camp of the summer! Our campers have grown leaps and bounds since they walked through the doors realizing their potential. They can literally take on the world now with their new outlook, strong mental capabilities not to mention they are in the best shape of their lives!

What did you do this summer?

Team Races (St. Johnsbury) + Peripheral Heart Action (Newport)

Team Races
Dips x 15
Front Squat Push Press x 12
Kettlebell High Pull x 20
Chin to Knees x 15
Push ups x 15

Complete rep count for exercise and score a point for your team. Score as many points as you can in 10 minute game. Today we played two games.

Game 1: Team 2 wins 42-39
Game 2: The rematch Team 2 solidifies its dominance 55-47!

1/2 Mile Run
This is the first time we officially ran the 1/2 mile outdoors. There was 1 new course record and 1 personal best was demolished!

Stacey 4:15 Course Record
Anne 6:33
Ami 4:41
Karen 4:26 New Personal Record
Laurie 6:56
Melissa 7:57
Lynn 6:20

Peripheral Heart Action + Dumbbell Clean and Press Intro

Dumbbell Clean and Press Intro- Today we learned another great exercise to utilize the entire body. Explosive movements are going to develop strength, coordination, flexibility, as well as stress your cardiovascular system like never before. This move isn't just for olympic lifters any more.

Peripheral Heart Action
Kettlebell High Pull x 30 seconds
Chin to Knees x 30 seconds
Goblet Squats x 30 seconds
Push ups x 30 seconds

Move through each exercise after 30 seconds counting reps. Complete above circuit four times with a continuous rep count. There is no rest between circuits. Once the four rounds are complete you are finished.

Total Reps
Julie 470
Nicole 446
Kristin 416
Brandy 415
Michelle 401
Jenn 390
Jean 373
Monica 370
Margaret 357
Becky 346
Katherine 312
Maria 289
Erika 235

Fitness Camp July: Week 2 Session 2

There is nothing sadder in this world than the waste of human potential. The purpose of evolution is to raise us out of the mud, not have us grovelling in it.
-Diane Frolov and Andrew Schneider

'Pointy' and Tabata

Tabata Push Press (St. Johnsbury)
Karen 10#- 13
Anne 10#- 9
Jane 10#- 8
Lynn 8#- 8
Stacey 15#- 5

Tabata Squats (Newport)
The record book was wiped clean as a full squat was performed

Margaret 16
Carolyn 13
Pat 8
Nicole 18
Tracey 17
Michelle 13
Jenn 13
Kristin 13
Katherine 17 (modified)
Tammy 12
Monica 13
Maria 9
Brandy 17
Erika 9
Jean 16
Carol 16

The standard has been set by:
1. Nicole
2. Brandy
3. Tracey

Who will be the next to break into the top 3?

'Pointy' (also known as Ascent/Descent)

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

Complete two rounds for time

St. Johnsbury
Karen 22:35
Anne 26:50
Jane 26:20
Lynn 23:49
Stacey 22:15

Newport
Margaret 18:28
Carolyn 17:49
Pat 17:14
Nicole 15:57
Tracey 16:07
Michelle 16:57
Jenn 17:41
Kristin 18:44
Katherine 18:04
Tammy 20:04
Monica 18:33
Maria 22:45 (1 2/3)
Brandy 18:49
Erika 22:45 (1 2/3)
Jean 19:51
Carol 19:13

Fitness Camp July: Week 2 Session 1

30:30

Burpees x 30 seconds x 3


Kettlebell Swings x 30 seconds x 3


Lunge Jumps x 30 seconds x 3


Push ups x 30 seconds x 3





Complete 3 sets before moving to next exercise Keep track of total reps at each station





Total Reps (total reps will be listed in order of: Burpees, Kettlebell Swings, Lunge Jumps, and Push ups)


St. Johnsbury


Jane: 34, 29, 45, 48 = 156


Lynn: 37, 34, 43, 48 = 162


Laurie: 33, 62, 75, 70 = 240


Brenda: 37, 63, 59, 73 = 232


Karen: 46, 58, 90, 61 = 255


Stacey: 52, 62, 104, 81 = 299


Melissa: 46, 54, 54, 77 = 191


Anne: 47, 54, 54, 84 = 239





Newport


Michelle: 40, 58, 81, 70 = 249


Tracey: 48, 54, 95, 87 = 284


Tammy: 32, 56, 70, 65 = 223


Donna: 39, 55, 85, 70 = 249


Monica: 42, 53, 84, 60 = 239


Becky: 47, 59, 75, 62 = 243


Nicole: 43, 61, 80, 91 = 275


Julie: 38, 54, 102, 81 = 275


Carolyn: 30, 46, 85, 50 = 211


Jenn: 40, 54, 99, 82 = 275


Maria: 33, 42, 47, 40 = 162


Margaret: 32, 51, 113, 69 = 265


Pat: 50, 46, 93, 65 = 254


Jean: 46, 46, 102, 62 = 256


Erika: 46, 42, 49, 43 = 180





Scaled Challenge


Burn through your total reps for time


St. Johnsbury


Karen (255 reps) 10:49


Anne (239 reps) 8:05


Melissa (191 reps) 6:12


Jane (156 reps) 7:15


Lynn (162 reps) 8:12


Laurie (240 reps) 10:04


Brenda (232 reps) 10:06


Stacey (299 reps) 11:59





Newport


Julie (275 reps) 6:51


Margaret (265 reps) 9:26


Carolyn (211 reps) 8:30


Pat (254 reps) 7:53


Erika (180 reps) 8:12


Tracey (284 reps) 8:22


Monica (239 reps) 8:22


Jean (256 reps) 9:26


Nicole (275 reps) 8:27


Michelle ( 249 reps) 9:07


Jenn (275 reps) 8:40


Tammy (223 reps) 9:00


Maria (162 reps) 7:45


Donna (249 reps) 9:13


Becky (243 reps) 8:16

Fitness Camp July: Week 1 Session 2

" I was once asked, 'Why do you always take the hard road?' to which I replied, 'Why do you assume I see two roads?'"


Author Unknown





Round Robin and Run









Run 3 laps


10 Push ups


15 Chin to Knees


20 Squats





Complete as many rounds as possible in 20 minutes





St. Johnsbury


Karen 9


Stacey 9


Jane 5


Melissa 9


Lynn 6


Amy 9





Newport


Margaret 10


Michelle 9


Pat 7


Kathy 8


Julie 11


Monica 8


Brandy 9


Erika 4


Jean 9


Tammy 5





Time Trial (Newport)


Run 1 lap as fast as you can for time


Margaret 43 seconds


Julie 31 seconds


Michelle 37 seconds


Pat 1:02


Kathy 47 seconds


Tammy 55 seconds


Monica 40 seconds


Brandy 40 seconds


Erika 50 seconds


Jean 37 seconds

Fitness Camp July: Week 1 Session 1

“People forget how fast you did a job, but they remember how well you did it.”
- Howard W. Newton

Four Minute Madness + Standards

Standards- Planks
Hold Prone Plank for as long as you can without allowing your knees to drop

St. Johnsbury
Karen: 2:43 (last 13 seconds I had her lift one leg)
Anne: 1:26
Laurie: :46
Stacey: 1:34
Brenda: 1:54
Melissa: 1:10
Lynn: :20

Newport
Margaret: 3:00
Tracey: 3:00
Erika: :40
Julie: 4:35 (lift one leg at 3:30; lift one leg and one arm at 4:00)
Monica: :54
Jean: 2:30
Maria: :44
Kathy: 3:40
Jenn: 1:45
Becky: 2:20
Donna: 1:54
Carolyn: 2:05

Four Minute Madness
Station 1: Dumbbell Thrusters + Chin to Knees (Supermans for St. Johnsbury)
Station 2: Burpees + Dumbbell Deadlift
Station 3: Front Squat Push Press (Dips Newport) + Push ups
Station 4: Chin to Knees (Jumping Pull ups Newport) + Kettlebell High Pull
Station 5: Medicine Ball Slams (Inverted Row Newport) + Lunge Jump

4 minutes per station completing as many rounds as you can. One minute rest between station. This is a sprint!

Total Rounds
St. Johnsbury
Karen: 15
Anne: 15
Laurie: 16
Stacey: 16
Brenda: 16
Melissa: 15.5
Lynn: 10.5

Newport
Margaret: 20.5
Tracey: 22
Julie: 24
Carolyn: 17.5
Monica: 18.5
Erika: 14
Jean: 21
Kathy: 19
Donna: 21.5
Becky: 20
Jenn: 18
Maria: 13.5
Kristin: 21

We will NEVER forget you

What happens when you lose one you love so dearly? All you live for and everything you do is with them in mind. How do you recover when you lose that someone?

I wish I knew the answer.

Perhaps there is comfort knowing you had a great life full of love and excitment. While your life was only 1 1/2 years long, I hope you feel it was full because you filled our life with more than we had ever anticipated. We all miss you tremendously even though it has only been one week. It wasn't supposed to end this way, so fast, so young.

It was only two weeks ago you were playing with your sister in Springfield Massachusetts in the backyard, chasing the German Shephard from next door with only a fence separating you two.

Yes you were very sick, and we tried everything we could to make you better, but when the seizures broke through all the medication with tremendous force and in bunches, we were left with no choice. We knew you weren't yourself since you were on medication but it seemed to help for a little while. Your confusion with what was happening with you hurt us to witness every day. While you did show flashes of 'your old self', they began to become fewer and farther apart.

Your sister has been looking for you since you left us. She was there to say good bye to you but I'm not sure she understands yet. There is a small part of her in you, I never thought I would say that since you two are so different in personality. But we can see that now.

We know how you didn't like being alone or left behind, so we brought you home to be with us. You are in our thoughts every day and while we are still in shock that you are not at the door to greet us every night or to give us kisses, we hold those memories tightly so that one day we will be re-united once again.

Your spirit is something I have never seen before and I don't think I will ever see again!

We love you buddy.





At Rainbow Bridge

By the edge of a wood, at the foot of a hill, is a lush, green meadow where time stands still. Where the friends of man and woman do run, when their time on earth is over and done.

For there, between this world and the next, is a place where each beloved creature finds rest. On this golden land, they wait and they play, till the Rainbow Bridge they cross over one day.

No more do they suffer, in pain or in sadness, for there they are whole, their lives filled with gladness. Their limbs are restored, their health renewed, their bodies have healed, with strength imbued.

They romp through the grass, without even a care, until one day they start, and sniff at the air. All ears prick forward, eyes dart front and back, then all of a sudden, one breaks from the pack.

For just at that instant, their eyes have met; Together again, both person and pet. So they run to eachother, these friends from long past, the time of their parting is over at last.

The sadness they felt while they were apart, has turned into joy once more in each heart. They embrace with a love that will last forever, and then, side by side, they cross over...together.

Inspired by a Norse Legend