Newport Week 3 Day 3

It's bring a friend week! We had some friends return, and some new friends today! Great job to you all - we hope you return for more!

30:30

In groups, campers split up and moved through 4 stations of exercises. Campers performed 30 seconds at one station followed by 30 seconds of rest three times, then moved on to the next station. Upon completion of all 4 stations, campers then took their total number of reps for each exercise and burned through them as fast as they could for time!

The stations were:

Renegade Rows

Swings (Kettlebell, dumbbell or plate)

Lunge Jumps

Push-ups

4:15 Renegade rows,swings,lunge jumps,push-ups

Jacques 42, 45, 85, 75 9:35

Julie G 70, 59, 91, 93 6:40

Wendy 70, 56, 80, 60 12:25 (Friend Jennifer 72,50,50,55 11:45)

Missy 61, 54, 49, 47 8:45 (Friend Laurel 46,45,45,89 8:30)

Carolyn 75, 61, 90, 67 8:39

Margaret 65, 54, 173, 56 10:27

Monica 25, 57, 78, (79 Prisoner squats) 9:45

Cindy 58, 58, 90, 70 7:38

5:30 Same order

Gabrielle 20, 36, 56, 42 7:25

Tracey S. 48, 53, 64, 60 8:07

Cassy M (friend) 45, 36, 36, 30 ??time

Jeff 82, 57, 70, 91 8:07

Jess B 52, 50, 55, 58 10:27 (Friend Paula 53,50,52,44 10:37)

Jo S 34, 45, 80, 60 10:05

Linda P 35, 54, 50, 59 7:23

Laura 69, 52, 52, 65 8:47

Linda K 48, 48, 70, 33 8:04

Diane 55, 53, 78, 52 10:42

Tonia 27, 52, 63, 41 7:24

Maria 61, 57, 64, 80 10:05

Mick 46, 46, 57, 84 8:04

Newport Week 3 Day 2

It's bring a friend week!! Great job to our friend today - way to stick to it - We hope you come back!

Poison Control and Ladder work

Extended warm up - Ladder work
Each camper moves through the following exercises down the ladder three times getting faster each time: high knees, in/out shuffle, slalom, lateral hand walk, and lateral split jump

Main Workout - Poison Control

Campers are assigned 5 numbers representing reps, and 5 exercises. Match the numbers with the exercises of choice and burn through them.......but wait.......we'll do it twice and you can't match the same reps with the same exercises the second time around.

Pick your poison:

Group A reps: 40,50,60,80,100
Group B reps: 20,40,60,80,100

Exercises:
Burpees, jump squats, chin to knees, prisoner squats, and dips

Great job everyone - this was very challenging and you all worked HARD!!

Newport Week 3 Day 1

It's BRING A FRIEND WEEK!!! Great job to those who participated - we hope you come back for more!
Scaled Task and Jack and Hills

Extended Warm up

Jack and Hills

Campers will perform the following in a circuit without rest for three sets :

Jumping jacks x 30 seconds

Hill climbers x 30 seconds

Main Workout

Scaled Task

Campers will move through circuits they are assigned to completing five rounds in the quickest possible time or as many rounds as possible in 25 minutes

Group A Burpees x 12 Sit-ups x 24 Reverse Lunges x 36 total

Group B Burpees x 16 Sit-ups x 32 Reverse Lunges x 48 total

Group C Burpees x 20 Sit-ups x 40 Reverse Lunges x 60 total

Engine 8, Musical Kettlebells, and Scaled Task

I'm playing catch up here.

I haven't been a good blogger lately:)

Here is what St. Johnsbury has been doing:

Friday: Engine 8 and Musical Kettlebells

Monday: Scaled Task

Wednesday: Poison Control and Ladder Work

Engine 8

1. Push Press

2. Kettlebell Swings

3. Push ups

4. Rest

5. Burpees

6. Rows

7. Prisoner Squats

8. Rest

Spend one minute at each station counting your reps before moving to the next station without rest. Continue counting reps through each station so when you finish all eight stations you will have one number. We will go through this circuit 3 times trying to better your score with each pass.

Scaled Task

Level 1

20 Burpees

40 Sit ups

60 Reverse Lunges total

Level 2

16 Burpees

32 Sit ups

48 Reverse Lunges total

Level 3

12 Burpees

24 Sit ups

36 Reverse Lunges total

Complete five rounds of your prescribed level in the quickest time possible

Times ranged from 21:15 to 27:00

Wednesday

Poison Control

Burpees

Chin to Knees

Push ups

Rows

Prisoner Squats

100

80

60

40

20 (50 for level 3 fitness levels)

Choose one number and choose one exercise, perform the number of reps you chose with the exercise you chose. Continue this until all numbers have been used as well as all exercises performed. Complete this for time.

Round 2: Now flip flop the reps and exercises (for the exercise you did 20 reps for in round one, you now do 100 reps for, 40 for 80 and 60 remains the same). Complete for time.

Round 1 times ranged from 11:22 to 14:31

Round 2 times ranged from 13:43 to 14:30

Musical Kettlebells and Engine 8

Week 2 Day 3

Extended warm-up


Musical kettlebells ended up being brutally fun!! Campers split up into teams and raced to the kettlebells at the other end of the arena. Once team members reached a kettlebell, they performed 10 swings and sprinted to tag the next team member. Some "Lucky" campers did not find a kettlebell at the end, and so they had to sprint back to team, BACK to kettlebells, perform 5 burpees, and sprint back to tag next camper. Things got competitive and two campers actually tried to swing the kettlebell together - nice try, but nope - "start sprinting"!



Ready to get MOVING?!?!



Engine 8
Break into groups and perform exercises for 60 seconds, move on to next station with no rest through all 8 cycles and record total number of reps for all stations. Complete circuit twice.

1. Push Press
2. Kettlebell swing
3. Dips
4. Rest
5. Burpees >:)
6. Renegade Rows
7. Prisoner Squats
8. Rest

Scores for both camps ranged from 120 - 239

A challenging workout - you all did excellent! See you Tuesday - have a great weekend!

Spread the Wealth and push up standards

Week 2 Day 2 (Wednesday)

Extended warm ups - campers make two strong attempts at pushing out as many standard pushups as possible without stopping or touching knees to ground. Modified pushup campers continue until they break form. GREAT JOB everyone - even if I did hear a few grumbles out there!!!

After a very short recovery, it's time to spread the wealth:

Campers split into two groups and complete as many rounds in each circuit as possible in ten minutes. Then, for the next circuit try to beat the other team's numbers!

Circuit #1

Kettlebell highpul X 10

Dips x 20

Broad jumps x 10

Circuit #2

Push Press x 10

chin to knees x 15 total

step-ups x 10 each leg

Team's scores ranged from 3.5 - 8 rounds!

Ascent/Descent + Jack and Hills

St. Johnsbury Week 2 Day 1





















Jack and Hills

30 seconds for three sets perform Jumping Jacks and Hill Climbers in alternating fashion.



But wait theres more...


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


Move down the list above then return back up the list (or go through the list twice). Once finished record your time.


Our times ranged from 18:34 to 27:00


Happy Birthday Daniel:)

February 19,2008 Tuesday (Newport)

Ascent/Descent + Jack and Hills

This was an excellent workout - everyone really worked hard!

Extended warm-up
Campers performed the following in a circuit with no rest for three sets:
Jumping Jacks x30 secs
hill climbersx30 secs

Main Workout
Campers performed individually mpving through reps and exercises in ascending fashion then in descending fashion twice (down then back up list) 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

4:15 class times ranged from 13:25 to 20:44 Great work!!!
5:30 class times ranged from 13:00 to 21:48 Excellent work!!!

Some campers participated in a time trial sprint of one lap
4:15 class times ranged from 36 to 55 seconds
5:30 class times ranged from 31 to 56 seconds

**** Remember to go have a look at fitday.com and see if it is something you are interested in!!! See you in camp! ~Janet

Newport Bootcamp - Thursday 2/14/08

Tag and Ladders

Played a few rounds of tag to warm us up for some more fun games of "Ladders"! One person is "IT" and begins to tag runners in a 20x20 area. Each person who is tagged then raises their hand and assists with tagging everyone until all campers have hands raised. The last person tagged has assigned exercise that we all perform.

Once all warmed up, campers split up into partner teams of two. On go one person in the pair will start the first ladder by performing one repetition, follwed by partner performing one. Continue this for up to 9 rounds each for both partners (one rep for Ben/one rep for Janet, two reps for Ben /two reps for Janet, three reps for Ben /three reps for Janet, etc) so each partner ideally completes 45 reps each. Once the first group is done, we will move on as a camp to the next exercise.

Push ups
Chin to Knees
Prisoner Squats
Push Ups all ladders up to 9 reps each
Dips
Jump Squats
Prisoner Squats
Burpees
Push ups

***I took some pictures but my camera was not on a good setting and you all came out very very dark. I will get some better ones next camp day. Sorry!
****Thank you all for the kind emails and card. My family and I thank you for your support. See you Tuesday! ~Janet

Tabata Extra

Week 1 Day 1

First day of camp: Lets pick right up where we left off!

40 seconds of work followed by 20 seconds rest
Repeat for 8 straight sets before taking 1 minute break and moving to the next station

Front Squat Push Press
Push ups (Rows for St. Johnsbury)
Jump Squats
Kettlebell High Pull


Your score is the total reps you reach from all 8 sets. Normally we track the lowest rep count in one set. But not today. I might rename this one Sell out Tabata (thanks to Jerry Hill of Cross Fit Challenge)

By selling out, you are not pacing yourself, that is way too comfortable. Sometimes you have to let it all hang out and sell out, as Jerry puts it.

I kind of like that:)

I have been kind of slacking on posting pictures of Zachary. Thank you to those who 'reminded' me that you haven't seen any in a while.

Is Weight Watchers making us fat?

I wish I had a nickel each time I heard it.

The painful statement my clients say time and time again.'I used to go to weight watchers and lost weight fast. But when I stopped, I gained it all back and then some.'

I'm not here to bash Weight Watchers, rather I want to shed some light on what works and what doesn't.

And I mean for the long term.I'm not about temporary solutions or a band-aid especially on a problem like being overweight.

I was overweight once. I had no idea why.

I exercised by playing sports and I would cut back on my eating to the point I was starving myself. But I got nowhere.

When I learned what foods work and why and how to exercise effectively and purposefully was when I really saw results.

Knowing WHY you are doing something and HOW to sustain a habit for the long term are two key points that are overlooked by most weight loss programs.

If you don't know WHY you are doing the habits you are doing, then how are you going to maintain them for the long term?

If you do know why, then you can take action steps toward fixing the issues that will arise long into the future.

I mean sure there is a point system (referring to Weight Watchers) that puts foods on a hierarchy of healthfulness.

But it never says to stay away from foods that will do nothing for you. It just jacks up the point value for them.

So you can still have them, but it will cost you points. And if you have points left over, you can indulge.

How about it can cost you your life if you eat them, because that is the reality.

How about it will slow down your metabolism to the point that your muscle tissue will starve of nutrients.

Why are they starving?

Who knows they haven't taught that.

So how do we know how to fix it?

A quick word of advice, any program that isn't going to TEACH you how their program works, especially in the fat loss arena, probably isn't going to provide long lasting results.

In other words, a band-aid to the problem is all they can offer.When the program is over, the band aid will fall off, and all you are left with is the mark of something that was once there, but you have all but forgotten it.

Fitness Camp January: Week 4 Day 3

Tabata + 1/2 Mile Run (Finisher for St. Johnsbury)

Tabata

Sit ups

Push ups

Squats

Push Press

This is our 'evaluation' workout. We do this at the beginning and end of each camp. Peform each station in this format: 20 seconds of work counting reps followed by 10 seconds of rest. Do this for 8 straight sets and record the lowest amount of reps you get in one 20 second bout. Your lowest rep count is your score for that station.

1/2 Mile Run (Newport)

We had 8 people improve on their times. Lynn S. joined the sub four minute club with the third best time ever in camp. Wendy is knocking on the door of the sub four minute club with a time of 4:00.

Finisher (St. Johnsbury)

10 Burpees

15 Romanian Deadlift

20 Jumping Jacks

You have two minutes to complete the above exercises. If you complete them before the two minutes, use the spare time to rest. At the two minute mark another round will automatically start. The quicker the exercises are performed (with accurate form), the more rest you will have.

A special congratulations to Nicole for being the black t-shirt winner for January camp. Nicole has exibited tremendous effort since she started camp, often giving Julie a run for her money in several workouts/challenges. Thank you Nicole for making camp a positive environment where hard work and dedication are supreme and leading by example.