Week 2 Day 1 ( M, T) Newport

Ladders and Poison Control

We started out with the extended warm-up of some ladder work to get the blood pumping. After some wided-eyed skepticism, the morning class decided they liked it! See, not so scary guys!

Poison Control:

Pick your Poison: Campers have a list of reps and a list of exercises. They need to match the reps to the exercises in any order and complete twice for time. The catch is, you may NOT match the same exercise to the same number the second time around. Watch your form more then the clock, but be mindful of time.

Reps

A

100

80

60

40

20

Reps

B

100

80

60

50

40

Exercises

Burpees

Chin to Knees

Jump Squats

Dips

Prisoner Squats

***No more would have should have could haves. Instead, say, "I WILL, I SHALL, I CAN". Kathy B had a great idea and is posting the quotes on her door so she can see them every morning! Great suggestion, Kathy!

How do you train for....?

I get this question a lot.

How do you train for (enter particular sport or event here)?

And without going into the particulars with specific sports or events, I start where all sports or goals should:

Balanced training

What I'm referring to here is creating a balance between energy systems as well as a balance with variety of training.

Don't get me wrong, certain sports require different training modes. But when individuals come to me, they are looking for a starting point. I give them what I know will work and translate across the board no matter what sport or event they wish to participate.

Essentially when it comes to training there are two things that all athletes can do to enhance their training and performance:

Energy System Work (ie Intervals)
Weight Training

There are definately other factors involved but it gets a little more specific depending upon which sport or event training for.

Those two training methods are known as Anaerobic conditioning which is used at some capacity in all sports. But that isn't why I mention those two methods.

The reason is that when you train your Anaerobic System, your Aerobic System benefits tremendously. That's right, when you train the Anaerobic System, your Aerobic System becomes more efficient.

But it doesn't work the other way around.

Distance Running, swimming, and biking will not enhance your training (unless that is your sport and then should be reserved for practice not for training).

Short Burst training, or interval training will go great lengths to enhance your training no matter what sport. Just make sure your intervals are specific to your sport (longer distance events or sports will use longer intervals and short distance explosive sports or events will use shorter more frequent intervals).

And please, please, don't ignore weight training. Alwyn Cosgrove has written about this recently on his blog and I want to reinforce this fact:

Great athletes and average athletes are not separated by their ability, rather by their strength.

If you take two athletes of the same size and ability, the stronger one will perform better 100% of the time.

How do you get strong? Weight Training.

Poison Control + Cards and Cones

Cards and Cones is a new extended warm up routine that we tried out, and liked it so much you will be seeing more of it in the future.

Set up 8 cones around perimeter of training area with a small stack of cards at each cone. Everyone runs around the perimeter of the training area waiting for us to say stop. Upon hearing us say stop, run to the neares cone and draw a card. Perform the exercise assigned to the suit on the card drawn. All reps are 10. Once exercise is completed, continue to run.


Hearts- Burpee with Push up
Diamonds- Reverse Lunges
Spades- Get up Sit up
Clubs- Squats
Joker- Push ups


Poison Control

100
80
60
50
40
20

Dips
Prisoner Squats
High Pull
Burpees
Get up Sit ups

Choose a number (reps) from the list and pair it with an exercise from the list. Once reps and exercise is performed, choose another number and exercise and complete. Complete all numbers and exercises. Once completed, record your time. Advanced individuals will go from 40-100 and less advanced will go from 20-100 excluding 50 reps.

Week 1 Day 2 (Wednesday)

Jack and Hills and Dice Relay

Jack and Hills

To start out on the right foot today we did an extended warm-up of Jack and Hills. This consists of three straight sets of Jumping Jacks for 30 seconds followed by hill climbers for 30 seconds non-stop. Once the heart rates were pumping, then and only then did we move on to the workout.

Dice Relay

In small groups start by performing 40 jumping jacks. Each subsequent round will start with these. Someone from the team rolls two dice. Then as a group perform the two corresponding exercises. This now constitutes one round. Then groups start again with the 40 jumping jacks and a new roll of the dice. Try to get as many rounds as you can in 15 minutes.

1's Push-ups x 15

2's Sit-ups x 15

3's Chin to Knees x 15

4's Jump Squats x 15

5's Burpees x 15

6's Broad Jumps x 15

Remember: Diet sodas are NOT food - do I need to say more?!

Week 1 Day 1 (M,T) Newport

Tabata Extra!!

Campers move through 4 stations performing 40 seconds of work followed by 20 seconds of rest for 8 sets, counting the total number of reps performed so that they have ONE number for each exercise once completed. Exercises were :

Push Press

Sit-ups

Push-ups

Squats

*Remember when you are shopping to watch for the foods that have the least number of ingredients - they are almost always guaranteed to be healthier for you! An example of this is clear when you examine the ingredients for strawberry flavor - it has more then 20 ingredients!!

Warm-ups

TABATA!!!!!!!!!

Engine 8

We went outdoors today despite the chilly air.

Shuttle Run Relay
In teams of three first person runs to first cone and performs 10 Jump Squats
runs back to start, then runs to second cone and performs 10 Jumping Lunges
runs back to start, then runs to third cone and performs 10 squats and runs to start.
Teammate starts their shuttle when person before them completes the Jumping Lunges.
Everyone runs through shuttle twice.

Engine 8
1. Push Press
2. Sit ups
3. Kettlebell Swings
4. Rest
5. Burpees
6. Push ups
7. Prisoner Squats
8. Rest

1 minute at each station counting your reps. Move from station to station without rest maintaining a constant rep count. We will do this entire circuit 3 times. Each time through try to beat your score from the previous round.


Elite Workout

15 Renegade Rows
15 Kettlebell Deadlift
15 Weighted Sit ups
15 Double Bent Over Rows
15 Kettlebell Swings
15 Presses Left and Right

Focus on form and heavier weight. We aren't overly concerned about time, but do keep your eye on the clock.

Roll the Dice

We started with a warm up workout of 5 burpees and 10 squats, just to get the juices flowing.

Then we Rolled the Dice

Run 1 lap then roll the dice twice and perform the exercises as a group:

1's Push ups x 15
2's Sit ups x 15
3's Rows x 15
4's Jump Squats x 15
5's Burpees x 15
6's Broad Jump x 15

Complete as many rounds as you can in 2o minutes

Remember Aspartame = Formaldehyde

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Tabata Extra

Welcome back to camp.
















A classic reaction to Tabata (sorry Kristi)

Your gift... Tabata.

But not normal Tabata, TABATA EXTRA.

40 Seconds of work followed by 20 seconds rest for 8 straight sets. Record your total reps at each station (reps from all 8 sets).

Burpees
Kettlebell Swings
Dips
Rows

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When you have made your decision as to what you wish to buy, you will be taken to a checkout page. At the bottom of the checkout page there is a box which asks for a promotional code or coupon code. In that box type oneyear Make sure it is all lower case and is all one word and you will receive the 10% discount.

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Bootcamp Elite Trial Day

We are trying something new on Thursdays.

There is a group of individuals that scoff at the original boot camp workouts, so to throw a monkey wrench into their intentions that they are getting an 'easy' day, we have developed the Boot camp Elite group.

This group must meet the following criteria:

Run 1/2 mile in under 4:15
Perform 30 push ups without stopping (quality)
Hold a plank for 90 seconds
Have achieved Tabata Level 3

Those individuals have the pleasure of training on a new level. Here was today's workout.

Sprint 5 flights of stairs
50 Jump Squats
Farmers Walk 5 flights of stairs
40 Sit ups
Sprint 5 flights of stairs
30 Push ups
Farmers Walk 5 flights of stairs
20 Thrusters per arm
Sprint 5 flights of stairs
10 Snatches per arm
Farmers walk 5 flights of stairs

Then, and only then did we run the 1/2 mile.

And after all that, we had a record time. Congratulations Julie to setting the camp record in the 1/2 mile beating your time by one second!

Week 4 Last Day PM

Tabata and 1/2 mile run
Today was your last day of this session and we definitely ended it on a great note! Great job to those earning their grey tee-shirts completing their first whole bootcamp! Congrats to Wendy Lippman who earned her way into the BLACK TEE-SHIRT club! Excellent job!!!! We really enjoy your presence in bootcamp, Wendy - you add humor and fun while encouraging others and working your tail off. Your diligence in and out of bootcamp has been impressive this session, girl! Congratulations again!
Tabata
Campers perform 20 seconds of work followed by 10 seconds of rest for 8 sets and each of 4 exercises. Lowest number of reps performed is your score.

Push Press
Sit-ups
Push-Ups
Squats

1/2 Mile which is 5 laps around track was also performed today with some excellent results!!! Congrats to those running this for the first time! You DID it!!

Week 4 Day 2 Newport W pm

Ladder Work and 21, 15, 9

The extended warm-ups was challenging but fun ladder work.

21, 15, 9

This is a newer workout. It sounds simple enough - until you TRY it! Campers move through exercises with the rep counts of 21, and then 15 and then 9 of everything. The catch is, as the reps counts get lower, campers should increase their work loads - weights, or adjustments so that the exercise is more challenging.

Week 4 Last Day AM class

Tabata and 1/2 mile run

Ok, so it's the last day of the session for the morning class. Congratulations to all of you new campers for earning your right to wear the grey teeshirts!! Great job - we can't wait to work with you again next session! You should all be very proud of yourselves - I am proud of you!
;-)

TABATA
Campers move through 4 different exercises performing each one for 20 seconds, resting for 10 seconds eight times. Lowest number of reps completed is your score for that exercise, so try to maintain your first rep count each exercise!

Push Press
Sit-ups
Push-ups
Squats

We saw some great improvements in endurance from one boot camp - good job everyone! Way to stick to it!
1/2 Mile Run
Campers run 5 times around the track for time - this is a half mile run.

Remember: "Oh well. It's not part of my diet." When you feel yourself starting to rationalize something that is NOT a supportive food, tell yourself "Oh well..." and soon it will become automatic. ;-) See you next session!!!

Week 4 Day 1 (M,T) Newport

Dice Relay and Countdown

On teams of three or four people each, on go first person runs to the end of the arena and rolls the dice. Then perform corresponding exercise and sprint back to team to tag next runner. Each person goes three times (at least!!!)
Exercises:
1's Lunge Jumps x 10 each leg
2's Prisoner Squats x 10
3's Freebies (don't get too excited.......)
4's Burpees x 10
5's Kettlebell Swings or Medicine Ball slams in am
6's Run 1 lap

Countdown:
Campers move individually through 4 exercises performing reps in a countdown fashion from either 12-1 or 10-1. In the morning we were a bit more ambitious and tried to get through 15-1 or 12-1 but ran out of time. Rotation can be in any manner. Record time once complete.

Step-ups each leg
Push-ups (pm class doing 12-1 had feet on box)
Situps
One-arm thrusters

Great work, everyone! Remember, POSITIVE SELF TALK!!! Count the number of times you speak badly about yourself - you'll be surprised! Talking to yourself is OK as long as it's positive!