Swing your Partner

No Tricks here, just straight ahead treats ;)

Partners Paradise

Each partner performs:

50 DB Snatches each arm

40 Push ups

50 Jump Squats

30 Hanging Leg Raise

50 Kettlebell High Pull

20 Burpees with Push up

50 Kettlebell Swing (or Straight Arm Band Pulls)

10 Broad Jump (or Tuck Jump)

50 Jump Switch each leg

Kickin Tires

Thanks for those who were trying out Boot Camp for the first time tonight. We look forward to having you back soon!

Dakota's Destiny

Band Straight Arm Pull

Rows

Jump Squats

One Arm DB Snatch

DB Squat Press

Kettlebell High Pull Burpee

Kettlebell Deadlift

Russian Twist

Jump Switch

Perform 3 rounds of 1 minute each exercise. Rest 2 minutes between rounds

Makin' Change

It has arrived!

Four Rounds of

High Pull Left Arm 30 seconds

Push ups 30 seconds

High Pull Right Arm 30 seconds

Push ups 30 seconds

Four Rounds of

Goblet Squats 30 seconds

Burpees 30 seconds

Tuck Jumps 30 seconds (High Knees)

Burpees 30 seconds

Four Rounds of

Push Press 30 seconds

Lunges 30 seconds

3- 1 Minute Planks

Richard Simmons is the MAN!

I don't care what anyone says:)


Sorry no pictures: camera is at the studio

Legs and Lungs

Strength Circuit

Pull ups/Assisted Pull ups
Push Press

50 Jump Squats
40 Goblet Squats
30 Kettlebell Swings
20 Single Leg Hip Extension each leg
10 Tuck Jumps
25 Burpees with Push up
10 Tuck Jumps
20 Single Leg Hip Extension each leg
30 Kettlebell Swings
40 Goblet Squats
50 Jump Squats

All Bells and Body

Kettlebell Swing

Reverse Lunges

High Pull

T Stabilization Push ups

Hand to Hand Swings

Get up Sit ups

Goblet Squat

Planks

Round 1: 30 seconds each exercise

Round 2: 45 seconds each exercise

Round 3: 60 seconds each exercise

Round 4: 45 seconds each exercise

Round 5: 30 seconds each exercise

Freaky Fat Loss Halloween Bootcamp

Great workout today for all that attended! Thanks for your support to the ASPCA! We were able to raise over $100 for them.

We also had some great costumes (I dressed up as Richard Simmons but no one has the proof, haha! ).

Congratulations to Stacey and Krystal for both bringing the most friends, you earn two free bootcamps! That is 8 weeks worth of bootcamp free (I've seriously lost my mind:)

And congratulations to Anne-Marie for bringing the second most. She gets one bootcamp free!

Stacey also won best costume being dressed as Wendy (from the fast food restaurant). She wins a free box of cravers!

We also had lots yummy food and will try to get the unique foods together in a recipe book for everyone to enjoy.

For the rest of this year I'm going to be donating $2 for every service or product purchased from Groundbreaking Fitness to the ASPCA. This event was the official kickoff. That means every supplement, every bootcamp membership, every Former Fat Kid Product, every open gym, everything that is purchased, I will donate $2 every time. If you are not in our area but would like to contribute, comment on this post and I will get in touch with you to make this happen.

World Series

Bootcamp Style!

1st Base- Burpees with Push up x 10

2nd Base- Tuck Jumps (High Knees x 30) x 10

3rd Base- Posterior Reaches x 10 each leg

Home- Push up with Foot Touch x 10

Score a run for your team.

Finished with Elliptical Workout- no not that one

Burpees x 30 seconds

Rest 30 seconds

Hill Climbers x 30 seconds

Rest x 30 seconds

High Knees x 30 seconds

Rest x 30 seconds

Complete three rounds.

Come join us tomorrow at 10 am at Ben's Boot Camp Studio at 108 John Taplin Road in Derby for our first annual Freaky Fat Loss Halloween boot camp. Wear a costume and bring a pumpkin to workout with. It will promise to be a lot of fun. Plus you get to see me in a costume!

Thursdays WOD

No pictures today, gotta get new batteries for my camera:

Fight Gone Bad

1. Burpees
2. Push ups
3. Weighted Step ups
4. Jump Squats
5. Rows

Perform each for one minute, move to next exercise without rest. Rest for 1 minute after completing round. Do three rounds.


Updated Body Fat Blaster Challenge Scores:

I have to confess, I made an error in my math in the last score report. I wondered why the scores got a little out of control:) Here are the updated scores for you as of 10/24/08 1:42pm.
Some haven't completed all challenges yet and there is still more to come. With the constant changes of position, it is still anyone's game.

1. Mo's Honeys 200.3
2. Sleepy Bastards 191.5
3. Team Triple X 186.1
4. Team OMFG 153.9
5. Cluster B 137.2
6. Challenge Cancun 136.6
7. Team Mamas 132.1
8. Laurel and Hardy 131.2
9. Team Sara 93.5
10. The Kettle 'belles' 83.4

Trying to Cut Weight

I told him if he was trying to shed weight this wasn't the way to do it, but he wouldn't listen:)

Roll the Dice

100 Hill Climbers to start each round

Roll the dice twice

1's- T-Stabilization Push ups x 15

2's- Rows x 15

3's- Get up Sit ups x 15

4's- Single Leg Romanian Deadlift x 15 each leg

5's- Burpees x 15

6's- Weighted Lunges x 15 each leg

Body Fat Blaster Challenge Score Update

Ok, we got some big scores to report because of the completion of the Kettlebell Swing challenge portion. Some teams haven't completed this challenge yet but I said I would post an update. I told the Derby group that this would be the last time we do this portion, but I may do it just once more:)

As of 6:00pm 10/22/08

Sleepy Bastards 333.8

Team Triple X 332.64

Mo's Honeys 327.68

Challenge Cancun 212.2

Team Mamas 203.47

Team OMFG 132.32

Team Wannabes 127.6

Team Sara 93.5 (hasn't performed KB Swing Challenge yet)

Team Triple Threat 91.87

Team Stacey 85.2

Team LC 77.78

The rest of the teams have not completed the challenge yet.

Horray for Burpees!

Couplet Sprints

A. 5 Burpees with Push up
10 Kettlebell Swings
8 1 Arm DB Snatches

B. 5 Rows with feet elevated
10 Push Press
8 Goblet Squat

C. 4 Burpees with Push up
8 Kettlebell Swings
6 1 Arm DB Snatches per arm

D. 4 Rows with feet elevated
8 Push Press
6 Goblet Squat

Circuits A and B will be 5 minutes long. Complete as many rounds as possible. We will rest one minute in transition from one circuit to the next. Circuit C and D will be 3 minutes long and performed the same way.

Champions

That's what we make here, whether in the ring, on the field, or in life. Champions come through these doors.

Spread the Wealth

Circuit #1

Kettlebell High Pull x 10

Close Grip Push ups x 15

Lunge Jumps x 10 each leg

Circuit #2

Push Press x 10

Rows x 15

Single Leg Hip Extension x 10 each leg

Complete as many rounds at one circuit that you can in 10 minutes. Rest then do the same for the second circuit.

Congratulations to Aaron Fondry for becoming the Welterweight Champion this weekend at the Burlington Brawl. Aaron fought two fights in one night, both went the distance of 3 rounds. It was his heart and dedication to conditioning that got him through both fights. We are all proud of you and look forward to further success in your career.

I Love Rings!

21, 15, 9

Overhead Lunges
Kettlebell High Pull Burpee
Rows
Lateral Band Walks
Uneven Push ups

Complete the reps of 21, 15, 9 with each exercise.

Finisher:
Leg Matrix

Jump Squats
Lunge Jumps
Squats
Lunges

Complete 24 reps of each in the quickest time possible.


Congratulations to Elysia and Julie P. for setting Bootcamp Records for women in Pull ups and Push ups

Elysia set a new standard of 7 pull ups while Julie P. raised the bar to 80 push ups. Great job you two!

Tabata Extra but not like it has been

Dan and Trevor showing the skills.

Tabata Extra

Station 1

Rows

Single Leg Hip Extension

Station 2

Kettlebell High Pull Burpee

Kettlebell push up pass over

Station 3

Squats

Get up Sit up

Station 4

Hill Climbers

Lunges

You will spend 40 seconds doing work and 20 seconds rest transitioning from one exercise to the next. You will alternate in this fashion for 4 rounds or eight total work periods before moving to the next station. Complete workout in this fashion.

Some Days Its Just Hard to Get up

Until you realize what you are missing!







































Engine 8

1. Push Press
2. Kettlebell Swing
3. Goblet Squat
4. Rest
5. Burpees
6. Push ups
7. Rows
8. Rest

Complete three rounds performing each station for one minute.

Freaky Sweat Angel

Can you see it?





































Starting the second to last camp of the year. Yeah, it went quick!

Benchmarks

Push ups max reps

Pull ups max reps


Form Circuit

Burpees x 10
Push Press x 10
Weighted Squat x 10
Kettlebell Swings x 10

Planks max hold Campers keep upping the ante so we went for five minutes today. Some got there!

New personal records were formed throughout all camps and a new camp record of push ups for women was established by Krystal with 76!

Death Valley

Bustin a move!

Death Valley

20-16-12-8-4-8-12-16-20

Rows
Hand to Hand Swings
Push Press
Jump Squats
1 Arm DB Snatch (per arm)
Lateral Skater Hops (per leg)

Complete above reps for each exercise

That's my Boy

Soon, my son, soon:)

































Benchmarks



Push ups max reps



Pull ups max reps





Form Circuit



Weighted Squat x 10

Burpees x 10

Push Press x 10

Kettlebell Swings x 10



Planks max hold







We had the 70 and 80 push up barrier broken (the 70 broken on several occasions). We had several perform their first pull up and several others surpass 4 minutes on the plank!



We also had a black t-shirt winner: Congratulations Marilyn for displaying hard work and devotion to your goals. Your leadership in class and discipline outside of class has provided the results you have wanted. Thank you for coming out of your shell more in class and being a leader by example and by voice. Congratulations

UPDATED BODY FAT BLASTER CHALLENGE SCORES:

These are the scores for the top five teams as of 10/6/08

1. Team Laurel and Hardy: 61.25 points

2. Team Sara: 52 points

3. Team Mamas: 43.42 points

4. The Kettle 'belles': 39.33 points

5. Challenge Cancun: 33 points

Special Congratulations to Triple Threat for losing the most inches in the first four weeks

There is a log jam of teams after that. Still very close and still four weeks left. Still anyone's ball game:)

Benchmarks: Time to make it happen

Lots of personal records today and yesterday.

Several people got their first pull up and many others are upping the ante on the Push ups.

Push ups max reps

Pull ups max reps

Form Circuit

Push Press x 10

Kettlebell Swing x 10

Burpees x 10

Weighted Squat x 10

Planks max hold

I'll have the updated Challenge scores for you tomorrow, but from the looks of it this is going to be a fun challenge as lots of teams are very close to the top.