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Thursday, September 30, 2010

Put it all on the line...

what do you have to lose?

What’s your LEAST favorite BootCamp Movement?

If I were going to ask you what your LEAST favorite BootCamp movement was, what would it be? Oh and as a follow up to that, what does "least favorite" mean to you... most despised, hardest, inflicts the most pain, boring, just can't do it, etc.?? For me... its a toss up between thrusters (inflicts the most pain), and Pistol Squats (I just can't do them)....or burpees...they are so darn hard!  Post your thoughts to comments below.....

Today's Workout
we are dividing into 3 groups, each group has 20 minutes to complete the circuit below, if they finish early, they start over....

7 Rounds for time of: 20 mins...
7 Pull ups
10 Burpees

GROUP 2 (20 mins)
1 mile run (Run to Eastside HS and back!)
40 pistol squats
2:00 accumulated L-sit

GROUP 3 (20 mins)
3 rounds for time of
50 Squats (any way...overhead, back, or front squat...break it up)
50 Kettlebell swings (24/16)
50 Double unders
or 100 single unders or 50 Tuck Jumps

Don't be mediocre today! Be amazing in everything that you do...expect the best for your self, give your heart 100% to those that you love....the universe will return it to you 1000 fold. (yes, I have been going to Yoga and getting my Zen on...)

need a little extra exercise motivation today???
somehow this is a little disturbing, but, it made me laugh!

Tuesday, September 28, 2010

Go hard or go home!

This past weekend, we participated in the USMC mud run in Columbia, SC.  It was initially very frustrating, traffic was horrendous and we were worried we wouldn't make our start time.  Once we got there, things went smoothly and we were quickly taking off! We didn't do any specific training for the race outside of our BootCamp workouts.  There were 32 obstacles, lots of mud, lots of sprints, lots of thing to get over, under and climb. We were all thrilled with the idea of getting down and dirty with all the other athletes! One hour 27 minutes later we were finished, filthy, scratched, bruised and exhilarated! We really believe that the BootCamp workouts that we do helped us to get through the obstacles and runs without too much heavy breathing.  All in all, a successful day that we can't wait to do again! you can check out the obstacles at this link

today's workout!
Warm up
Sprints...15 sets of sprints down the side parking lot

50-40-30-20-10 rep rounds for time of:

Double Unders (or double the number of singles)


Squat Ladder - 45 pound bar

With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

CORE....100 wallball situps

"If you cheat you are only cheating yourself." Chan

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

Wednesday, September 22, 2010

The Ony Easy Day was YESTERDAY!

It’s a new day….you going to whine or work hard?

Thursday Love...

5 rounds....

run the club....

30 KB swings on Back Deck
30 jumping lunges on Front Deck
30 Box Jumps
30 wall Balls

(Full Range of Motion)

Do not shorcut any reps with partial movement. On box jumps both feet leave the floor at the same time and hips open at the top of every jump. Wall ball shots – proper depth (same as a squat) and full extension of hips and elbows at the top.
How is your nutrition? Second question – How have your results been lately? It is not fair to YOU to work hard in the gym and in your classes and not get the results you DESERVE because of  poor nutritional habits. You can't fuel the our amazing machine with junky food! REMEMBER, if its in a box, package, or somehow altered, its not CLEAN!

Injuries As with any sport, working out BootCamp style isn't without it's injuries. But when you do injure yourself, there are a few things that may increase the speed of your recovery. First and foremost, when you feel yourself get injured... STOP! Don't continue working out. Immediately after your injury, to increase circulation and keep the swelling down, ice the area for at least 10 minutes. Continue icing, as frequently as possible over the next several days. Keep moving... anything you can do to enhance circulation will help. Also, try......"hot/cold" showers. Spray cold water on the injury for 30 seconds, followed by hot water for 30 seconds... repeat this 5-7 times.

"The Only Easy Day Was Yesterday"

Navy SEAL Motto

Tuesday, September 21, 2010

4 days till the Marine Corps Mud Run -Workout!

There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.
- Kenneth Blanchard

join us for BootCamp this week...Tuesday evening in the Cave at 6pm, Thursday at 10 am 


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
rest then ...
1, 2, 3, 4, 5, 6, 7,8, 9, 10 reps of the following...

Set up three bars or use dumbells so you can have different weights and get it done~

Dead lift
bench press
Overhead squat
the BEAR complex...
oh yeahhh!!

I read an article the other day about how non-traditional hummus is increasing in popularity here in the U.S. I have to say that after looking at 10 different kinds of hummus available at my local grocery store, I must agree. I however don’t think its a bad thing. I love all varieties of hummus from garlic  to edamame its all good. And hummus is so easy to make at home, its really fun to experiment with all different varieties. Have you ever experimented with your own hummus?
 Easy Black Bean Hummus
Ready in 2 hours and 5 minutes • Makes 12 servings
A fresh and healthy spread or dip you won't be able to resist!
• 1 15-oz can black beans, drained and rinsed
• 1 15-oz can chick peas, drained and rinsed
• ¼ cup reserved liquid from bean cans
• ¼ cup water
• 4 tbsp lemon juice
• 3 cloves garlic, finely minced
• 1 tsp sesame oil
• ¼ tsp cumin
• 5 pieces sun-dried tomato
• ¼ tsp ground red pepper
• Sea salt and black pepper, to taste
• 1 tbsp dried or fresh parsley


Place all ingredients except parsley in a food processor. Process until smooth. Pour into a dish and sprinkle with parsley. Cover and refrigerate for 2 hours. Enjoy with warm pitas or fresh vegetables.


Calories: 70, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 130 mg, Total Carbohydrates: 13 g, Dietary Fiber: 3 g, Sugars: 2 g, Protein: 4 g, Iron: 1 mg

Travel Workouts...

Simply pick one and do it. No more excuses!

•Run 1/2 mile 50 air squats - 3 rounds.

•10 push-ups 10 sit ups 10 squats - 10 rounds.

•200 air squats for time.

•"Susan" Run 200m 10 squats 10 push ups 5 rounds.

•Sprint 200m and do 25 push ups, 3 rounds.

•10 Handstand push ups and a 200m run 3 rounds.

•Tabata squats and tabata pushups.

•5 push ups 5 squats 5 sit ups, 20 rounds.

•Walk 100 meters on your hands, even if it is 2 meters at a time.

•10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

•Invisible Fran...21-15-9 of air squats and push ups for time.

•Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

•Run 1 mile for time.

•10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

•Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

•3 vertical jumps 3 squats 3 long jumps - 5 rounds.

•Handstand 30 seconds and 10 squats, 8 rounds.

•10 push-ups 100M dash 10x.

•Tabata squats.

•5x 400M sprints.

All The Woulda-Coulda-Shouldas / Layin' In The Sun,
Talkin' `Bout The Things /They Woulda-Coulda-Shoulda Done…
But All Those Woulda-Coulda-Shouldas / All Ran Away And Hid
From One Little Did.

- Shel Silverstein

Thursday, September 16, 2010

Thursday is YOUR day!

The more you praise and celebrate your life, the more there is in life to celebrate.

hello bootcamp babies!

here's whats up for today!

20 minutes of cycle intervals
1 mile run, at the beginning of every minute, stop and do 10 air squats.
grappling circuit in the studio.


8 Bent Rows
8 Up Right Rows (no dip)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

Rick Warren FAITH is FOLLOWING without knowing where, WAITING w/o knowing when, BELIEVING w/o knowing how, TRUSTING w/o knowing why

core and stretch!

Stop by the juice bar and ask to try Lisl's Orange Julius Protein Drink! its YUMMY!!!

Tuesday, September 14, 2010

Welcome to NO Excuses Tuesday!

You can’t build a reputation on what you are going to do.
Amy taking off!
- Henry Ford

In preparing for our workouts this week, I ran across this quote, and found it to really hit home for me! I personally have been SO busy and not focusing on my own personal goals, but, also have become slightly frustrated with those around me that have so many times said, "I am going to...." and never do! What are your fitness goals? what stands in your way from DOING them? What are your nutrition goals? What are you doing EVERY DAY to make that happen? Are you staying at home and skipping your workout because you are too busy? Are you eating processed junk because you haven't taken the time to go to the grocery store or cook your lean protein? 
 "I am going to......."  How would you fill in this blank? and what are you doing TODAY to make that happen?

You can’t build a reputation on what you are going to do.

Todd, Lesley and Big Pimpin hangin out!
OUR WORKOUT! we wait for all our friends to get to class, you must complete this 'Benchmark'...we will revisit this again, so remember your result...

Max Pull ups
Complete as many pull ups as possible without coming off the bar.

100 Push-ups, release hands from floor at the bottom...guys, get a partner, put a plate on your back OR do 200 Push-ups! Girls, DO THESE ON YOUR TOES~ if you can't do ALL on your toes, do as MANY as you can before you wimp out! reps for time of:

Power Cleans (1/2 bodyweight) Scale as needed.

Sprint to shopping center and jog back....then
21 Overhead Squats (95 / 65)
18 Overhead Squats
Sprint 100
15 Overhead Squats
12 Overhead Squats
Sprint 100
9 Overhead Squats
6 Overhead Squats
3 Overhead Squats


last week we did the following exercises, I want to share with you the movement standards:

Crystal, Angie and Emily showing how to get that bar up!

Ground to Overhead – you have to get the weight from the ground to locked overhead any way you want/are able. (clean and jerk, snatch, clean and push press, power clean and push press, etc) Elbows must be fully locked out with weight overhead. Just get it up there!
Box Jumps – Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

Michelle getting UP!

Thursday, September 9, 2010

Thursday Love!

What mankind wants is not talent; it is purpose.

Race to 100 Thrusters

On the minute:

Complete 5 burpees and perform max rep thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

10 Rounds...
30 Overhead walking lunges (15 alternating steps)
30 Dumbell swings
10 Bar Burpees
10 Pistols
side shuffle down the building and back holding weight


Tuesday, September 7, 2010

BootCamp fun!!

Anna Marie SMILING about those lunges!
headed out for hill sprints
lunges back to the cave!
if you look closely you can see me trying to keep up with Christie!

Sharon working the push press!
Big Daddy passing the weight to Rusty.
Rusty Deadlifting
Laura doing the deadlift~
Michael being awesome!
Time to sprint!
oh yeah! we ready to run!
love this one!
waiting our turn!

Tuesday Night, Get it Done

Countdown to the Mud Run 17 DAYS!

It doesn't have to be fun, to be fun...

Event 1: "Get it Done"

Run the club 4 times

5 x overhead plate carry to the street and back (25/ 35)

100 Burpee Box Jumps, 20"

200 Pushups
All team members will work at the same time to finish the above tasks. Each team can split the movements and reps up as they see fit.
you have 25 minutes or to the finish of the workout, whichever comes first!

Event 2: "Barbell Up Ladder"
15 minute up ladder of:
Athlete 1: Deadift
Athlete 2: Power Clean
Athete 3: Ground to Overhead

Each team will have one barbell. Athlete one will complete 1 DL, Athlete two will complete 1 PC and athlete three will complete 1 GTO. The team will then repeat the same order, but will do 2 reps each, then 3 reps, and continue as high as possible in 10 minutes. Once the team starts the bar is not allowed to rest on the ground till the 10 minutes is over (all reps are touch and go and you must pass the bar from athlete to athlete when transitioning). If the bar rests on the ground there is a 2 burpee penalty for all team members.

Event 3: "Relay Race"
Hill Sprints
The start of the "Relay Race" is the end of the "Barbell Up Ladder" event (when the 10 minute mark of event 2 sounds, that is the "GO" for this wod). One team member willsprint the hill and then tag the next team member. Continue "relay-style" until all 3 team members have run 5 hill sprints.

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.

-Andrew Carnegie

Wednesday, September 1, 2010

Happy Hour...Thursday 10 am

Thursday, September 2, 2010
BootCamp for Thursday will definitely be Happy Hour!

Jessie Marie...always rocking BootCamp!

 I promise to keep the workout to one hour only!


Burpee Broad Jumps down the parking lot and back..remember the bigger the jump, the less BURPEES!

Round 2...
ground to overhead 20 times
weighted abs 20 times
shuffle sprint down side of building and back
(3 rounds total)

Movement standards:

Ground to overhead – bar must touch the ground on every rep and FULL lockout at the top.
Sprint is an all out sprint each round – not a jog. Go hard!
Round 3...
 Tabata Hill Sprints

8 sets of :20 on/:10 off at 12% Incline.
Set the treadmill at 12% incline and sprint for 20 seconds at the highest speed possible. Rest for 10 seconds by jumping your feet to the outside of the belt, and repeat for 8 working sets. Your score is the slowest speed (in mph) for any of the 8 sets.


Why do Tabata Sprints??

To do Tabata sprints is simple, go full out for 20 seconds, then rest for 10 seconds, repeat eight times. The Tabata sprint protocol is so incredibly hard because the 20 second sprint will put you into a state of oxygen debt and the ten second rest is not enough to recover before you go back into the sprint.
Basically you will go further and further into oxygen debt until the eighth set arrives. As hard as these sprints are to do they are amazing for melting fat and boosting your fitness levels. 

How do you apply Tabata's? You can perform Tabatas on almost any piece of cardio equipment, make sure that you use LOTS of resistance or you won't get the full effect of the oxygen debt. Remember... 20 second sprint, 10 second rest format:

bike sprints

running sprints

rowing machine sprints


squats (free, goblet or front squats)

kettlebell swings, cleans or snatches

elliptical machine

dumbbell snatches or cleans

 Always warm-up at least 5 minutes first.

Go get em~~
Be the change that you want the world to see.


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