Fitness Camp August: Week 3 Session 2

That which does not kill me, makes me stronger.
A SEAL Team saying



Gasser + Strong to the Core





Strong to the Core

Push up plank x 20 seconds
Side plank left x 20 seconds
Side plank right x 20 seconds



Complete as many rounds as you can without allowing your knees or hips to touch the ground.
We went for five rounds, some made it all the way, others are making drastic improvements.



Gasser
10 Thrusters R Hand
10 Thrusters L Hand
20 Burpees
30 Step Jumps (or Step ups)
Run 1 lap (2 laps St. Johnsbury)
Complete as many rounds as you can in 20 minutes



St. Johnsbury


Mindy 3
Lisa 5
Lynn 3
Karen 6
Anne 6
Deb 4





Newport


Mark 7
Monica 6
Charlotte 5
Jean 5
Pat 4
Janet 6
Robin 4
Maria 4
Cindy 4
Donna 5
Susan 4
Jenn 4 (modified)
Diane 5
Julie 7
Margaret 5

Fitness Camp August: Week 3 Session 1

Fight Gone Bad + Musical Kettlebells










Musical Kettlebells


Three teams (four in Newport). One less kettlebell as there are teams. On go first person on each team sprints to kettlebells. First two or three to kettlebells perform 15 swings while the 'odd man out' performs 10 Burpees (St. Johnsbury) or sprints to end of arena performs 5 push ups and runs back.





Fight Gone Bad


In groups perform exercise at station for 60 seconds counting reps. After 60 seconds rotate to next station until completing all five stations. Rest two minutes, then continue until you have completed three rounds of all five exercises.





Station 1- Burpees


Station 2- Kettlebell Swings


Station 3- Dips


Station 4- Prisoner Squats


Station 5- DB Snatch





St. Johnsury Rounds (numbers show as: burpees, KB Swings, Dips, Prisoner Squats, DB Snatch)





Anne- 60, 103, 130, 91, 95


Lisa- 78, 93, 101, 80, 79


Lynn- 39, 69, 99, 69, 72


Lynn#2- 54, 73, 101, 77, 71


Deb T- 41, 41, 83, 38, 45


Deb B- 51, 74, 79, 49, 59


Karen- 79, 111, 150, 111, 94





Newport(numbers same sequence as above)





Margaret- 80, 105, 214, 127, 89


Maria- 48, 114, 162, 82, 103


Becky- 84, 113, 147, 139, 103


Julie- 94, 129, 206, 159, 102


Katherine- 60, 103, 135, 130, 94


Donna- 67, 119, 272, 120, 108


Jean- 68, 114, 173, 114, 98


Pat- 64, 111, 192, 145, 94


Cindy- 84, 115, 218, 143, 107


Mark- 68, 126, 239, 142, 119


Monica- 71, 102, 145, 101, 96


Charlotte- 63, 77, 115, 120, 85


Carolyn- 79, 116, 196, 121, 109


Janet- 112, 128, 174, 162, 104


Tracy- 111, 127, 215, 126, 117


Jennifer- 104, 115, 168, 168, 106


Nicole- 100, 128, 254, 164, 115


Michelle- 91, 124, 214, 164, 119

Fitness Camp August: Week 2 Session 2

Four Minute Madness, Planks+ A Little Relay







Planks (St. Johnsbury)


Hold plank position for as long as you can without letting you knees touch the ground.


Hillary 39 seconds


Lynn 24 seconds


Lynn#2 1:21


Anne 1:28


Lisa 1:05


Karen 1:55


Deb 54 seconds





Relay Race (Newport)


In six teams of three, sprint one lap then tag next person in group to do the same. Continue for three rounds





Four Minute Madness


Station 1- One Arm DB Snatch + Chin to Knees


Station 2- Burpees + DB Deadlift


Station 3- Inverted Row+ Push up


Station 4- Dips + Kettlebell High Pull


Station 5- Front Squat Push Press + Lunge Jump





Complete as many rounds as you can at each station in 4 minutes. Move through each station in the same manner with 1 minute rest between stations. Everything is 12 reps.





St. Johnsbury (numbers show in order stations 1,2,3,4,5) Total Rounds


Karen 2.5, 2.5, 4.5, 5, 3 17.5


Lisa 2, 2.5, 5, 4, 2 15.5


Anne 2.5, 2.5, 4, 5.5, 3 17.5


Lynn 2.5, 2, 3, 5.5, 2.5 15.5


Lynn#2 3, 3, 3.5, 4.5, 2.5 16.5


Deb 2.5, 2.5, 3, 3, 2 13


Hillary 2, 3, 5, 4, 2.5 16.5





Newport Total Rounds


Jean 3, 3, 5, 6, 3 20


Nicole 4, 3, 6, 6, 3 22


Mark 4.5, 3, 5, 6, 4 22.5


Monica 0, 3, 7, 6, 3 19


Margaret 4, 4, 7, 7, 3 25


Maria 3, 3, 7, 6, 4 23


Laura 3, 3, 4, 3, 3 16


Donna 3, 3.5, 5.5, 6.5, 3 21.5


Tracy 3.5, 3.5, 6, 6.5, 3 22.5


Jenn 3, 3.5, 5, 5, 4 20.5


Michelle 4, 3.5, 5, 5, 4 21.5


Janet 3, 3.5, 5, 5, 4 20.5


Tamara 0, 3.5, 5, 5, 4 17.5


Carolyn 3, 3, 5, 7, 3 21


Pat 3, 3, 5, 7, 3 21


Charlotte 3, 3, 4, 7, 3 20


Katherine 3.5, 3, 4.5, 7, 3 21

Fitness Camp August: Week 2 Session 1

Deck of Cards + Dice Relay









Dice Relay
In teams of 3-4 First person runs to dice and rolls. Number on dice corresponds to exercise on the board. Perform the exercise you rolled then sprint back to team and tag next person in line. Each person goes three times.





1's- Lunge Jumps x 10 each leg
2's- Prisoner Squats x 10
3's- FREEBIE
4's- Kettlebell High Pull x 10
5's- Tire Pull x 2
6's- One lap (St. Johnsbury- down and back x 2)





Deck of Cards

The Aftermath

Hearts- Chin to Knees
Diamonds- Step ups (each side)
Clubs- Inverted Rows
Spades- Push ups
Joker- 10 of each exercise
Face Cards- 10 reps
Ace- 11 reps
3's- WILD choose your exercise do 15 reps



Round 2 (Newport)- First Joker doubles value of cards drawn after it. Second Joker returns all card values back to normal



Round 3(Newport)- Diamonds become stair sprints x 2, and Spades become Burpees

Fitness Camp August: Week 1 Session 2

The few who do are the envy of the many who only watch.
Jim Rohn


Countdown + A mini Circuit








A Mini Circuit
5 Burpees
10 Squats
Complete as many rounds as you can in 5 minutes


St. Johnsbury
Karen 8
Anne 6
Lynn #1 5
Lynn #2 8
Deb 5
Hillary 6
Lisa 7


Newport
Katherine 10
Jenn 10
Tracey 12
Kristin 6
Maria 7.5
Monica 10
Pat 8.5
Cindy 13.5
Michelle 10
Janet 8
Donna 10
Nicole 13
Laura 4.5
Charlotte ?
Tamara ?

Countdown
Step ups
Push ups
Inverted Rows
Thrusters (St. Johnsbury)/One Arm DB Snatch (Newport)

Countdown from 10 reps to 1 reps with each exercise. Once the countdown has been performed for each exercise you are finished. Complete in fastest time possible.

St. Johnsbury
Karen (chair step ups) 14:47
Anne 13:28
Lynn #1 18:14
Lynn #2 14:02
Deb 17:57
Hillary 17:27
Lisa 14:31


Newport
Katherine 13:06
Jennifer 12:38
Tracey 10:27
Kristin 14:56
Maria 13:28
Monica 15:23
Pat 15:32
Cindy 11:15
Michelle 12:38
Charlotte 15:37
Tamara 15:27
Janet 12:11
Donna 13:28
Nicole 12:11
Laura 16:19

Fitness Camp August: Week 1 Session 1

First day of first week of the last camp of the summer. Days will start getting cooler, shorter, and busier. But one constant will always be there: The opportunity to improve.

Any takers?

Ladders

Push up ladder up to 9 each

Chin to Knees up to 9 each

Prisoner Squat up to 9 each

Push up up to 9 each

Dips up to 9 each (Newport Chin to Knees)

Jump Squat up to 9 each

Prisoner Squat up to 9 each

Burpees up to 9 each

Push up up to 9 each

In pairs work through each rung of the ladder alternating taking turns performing reps.

St. Johnsbury- One Arm Dumbbell Snatch Intro

Grasping one dumbbell between your bent legs, lead with your elbow skyward jerking the weight above your head. Catch the weight with your legs and body by bending the knees and an extended arm overhead supporting dumbbell. This is an explosive movement.

Mini Circuit

One Arm Dumbbell Snatch x 8 each

Chin to Knees x 12

Complete as many rounds as you can in 5 minutes

Newport- 1/2 Mile run

We had 4 personal bests today and one new Camp Record. Several others set their personal bench marks to be obliterated in the near future.

Monica (5:24) 5:48

Cindy (4:22) 4:24

Katherine 6:14

Jennifer 4:17

Kristin (4:45) 4:17

Maria 6:31

Pat (6:31) 6:37

Julie (3:31) 3:25 *Camp Record and Personal Best

Michelle (4:51) 4:27

Tracey (5:25) 5:36

Mark (3:44) 4:11

Becky (4:24) 4:17

Charlotte 7:03

Tamara 5:48

Janet 5:48

Donna 5:00

Nutritional Comparisons and the Upcoming Schedule

Yet another protein based informational post.

Many of my Weight Management Clients are having some trouble finding lean protein sources other than chicken, and turkey. They are looking for variety, so I thought maybe some others were looking too. And while I have posted several times on this subject I am going to post yet another, this one is from the National Bison Association and it shows a nutritional comparison of some cooked meats (100grams).

Buffalo 28 grams protein, 2.5 grams fat, 143 calories, 3.42 mg Iron
Beef (choice) 29 grams protein, 10 grams fat, 219 calories, 2.99 mg Iron
Beef (select) 29.5 grams protein, 8 grams fat, 201 calories, 2.99 mg Iron
Pork 29.5 grams protein, 9.5 grams fat, 212 calories, 1.1 mg Iron
Chicken (skinless) 29 grams protein, 7.5 grams fat, 190 calories, 1.21 mg Iron
Sockeye Salmon 27 grams protein, 11 grams fat, 216 calories, .55 mg Iron

Clearly Buffalo is much leaner than any of the other selections above. If you haven't had buffalo meat before it tastes very lean and is a great supplemen to your nutritional plan as a protein source without sacrificing too much fat.

Upcoming Schedule of Events
I have the calendar set for camps for the rest of the year. Here is the list of upcoming camps as well as a few other items that are fast approaching:

Fitness Camp August-August 13-September 6th
Fitness Camp September- September 17th- October 11th
(This camp will mark the start of a second fitness camp in Newport from 5:30pm-6:15pm Tuesdays and Thursdays- immediately following the current camp from 4:15pm-5:00pm)
Fitness Camp October- October 22nd-November 15th
Fitness Camp November/December-November 26th- December 20th

Metabolism Makeover Program (12 week program-formerly Weight Management Program) Tuesday September 11th 3:00pm

Weight Training 101 Seminar (two day event) Week of October 15th Days and times TBA

Groundbreaking Fitness Skills Challenge- TBA

More events will be announced when the dates come closer. Set your schedule, as we are in for one crazy fall!

Fitness Camp July: Week 4 Session 2

"I am always doing things I can't do, that's how I get to do them."
Pablo Picasso

Couplet Sprints and some Gamblin'

Kettlebell Swing Relay
2-3 teams
First person sprints to kettlebells and performs 15 swings then lunges back to start. Once first person begins to lunge, second person sprints to kettlebell. Each team member goes twice.

Couplet Sprints (St. Johnsbury)
A. 5 Burpees
10 Kettlebell Swings
Complete as many rounds as you can in 5 minutes

Rest 2 minutes

B. 5 Inverted Row
10 Barbell Push Press
Complete as many rounds as you can in 5 minutes

Rest 2 minutes

C. 4 Burpees
8 Kettlebell Swings
Complete as many rounds as you can in 3 minutes

Rest 2 minutes

D. 4 Inverted Row
8 Barbell Push Press
Complete as many rounds as you can in 3 minutes

Total Rounds A B C D
Anne 6 7 7 7
Melissa 10 10 6 4
Jane 8 6 4 4
Karen 8 8 7 7
Lynn 5 5 5 5

Roll the Dice (Newport)
1's- Push ups x 15
2's- Dips x 15
3's Draw from the Deck
Red- Chin to Knees x 15
Black- 1 lap around arena
4's- Jump Squats x 15
5's- Draw from the Deck
Red- 1 Hand Dumbbell Snatch x 8
Black- Box Jump Burpees x 12
6's- Thrusters x 15 each

Complete as many rounds as you can in 15 minutes
Beth
Margaret
Katherine
Pat
10

Julie
Mark
Becky
12.5

Donna
Jean
Cindy
10

Jenn
Michelle
Tracey
11

Congratulations to Tracey and Anne for being an inspiration to fellow camp members and going above and beyond your comfort zones to show everyone what success and determination are all about. I am honored to have you as a client and as a friend. Our camps are what they are because you have helped make them that way. Thank you for all that you do!