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.

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.

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.

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

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.

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

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

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:

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!

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

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

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

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

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

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

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

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.

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

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