Pure SpinCamp

“My strength is as the strength of ten because my heart is pure.”

-Lord Tennyson

Today is going to be an awesome day! Friday's always are one of my favorite days to get a strong workout and get ready for a weekend. It has been a long, trying and emotional week, looking forward to wrapping it up and regaining some calm. Join me today and let's work it out!

• burpees
• Clean and press
• Push ups, hand release...
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, rest 60 seconds...  Repeat for a total of three rounds.

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

Step into Your Moment Workout!

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."

Jumping fire at the Warrior Dash!

 

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

• burpees
• Clean and press
• Push ups
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, rest 60 seconds...  Repeat for a total of three rounds.

Next...
Renegade Rows moving across the floor and suicides...CAN'T WAIT for this one today!

love this video!!

Thursday's BootCamp and a Clean Chicken and Kale Recipe

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

 

How are your nutritional habits this week? Don't underestimate the importance of clean eating....consistently! Don’t neglect the importance of what you eat by thinking that you can work it right off with two hours at the gym or a super hard cycle class...hard workouts and clean eating are what will make the difference in your fitness, strength, AND how you look! It's a choice you will have to make many times in a day...eat that junk to give in to a craving...or choose something that is clean...whole and guess what GOOD for you!

Here's some great shots from Tuesday night's Sweat Fest! OH BOY there was some whining after! I think the 250 plio pushups were awesome...thanks to all who gave 100%...you inspire me every day to be better.

5 rev flies
10 Push Ups
15 jumping lunges
EMOTM 15 Minutes (Every minute on the minute)

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

Last

Burpee/Push Up Ladder
1-10
Burpee Push Up Ladder
10-1

The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

 

 My New Favorite Recipe for Chicken

so, you know I am the Queen of how to create a new chicken recipe...I am married to the Chicken Man...I also have a fresh veggie garden which has giant bunches of Kale waiting to be eaten!

Fresh Kale and Lettuce from our family garden

here's my latest

3 boneless chicken breasts or tenders (2 to 3 pounds)

already baked and seasoned with Mrs Dash, chopped into bite sized pieces

2 cups chopped fresh broccoli

2 cups chopped fresh cauliflower

1 small onion chopped

tbs fresh crush garlic

1 tbs fresh oregano

saute the veggies and herbs in a little lemon juice, white wine or low sodioum chicken broth until crisp tender

add chicken and stir it all up

I added a SMALL amount of lite soy sauce and fresh ginger for flavor

then the last 5 minutes, add the kale and saute until the kale is soft, squeeze lemon juice over the top and sprinkle sesame seeds.  

this was SO delish! my little ones loved it, which surprised me.  I thought they would not appreciate all those veggies, but, I think that they are getting used to real food and starting to appreciate what whole foods taste like..victory!

Yes You Can!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

 Nike

 

Warm Up: Run the club

First:

• burpees
• Clean and press
• Push ups
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, you will rest for 60 seconds.  Repeat for a total of three rounds.

THEN!

50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.

Last

Burpee/Push Up Ladder
1-10

Burpee Push Up Ladder
10-1

The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins 

Where are you directing your focus and your power? As you consider this, think about what you hold to be important to you and where your values and goals lie. I don't just mean in the gym, but in your daily life. Are you doing something everyday to work towards those greater goals? What are you the master of?

Burpee Challenge Part 2!

100 Burpee Challenge! see Tuesday for description!

“Tabata”
#1 Kettlebell/dumbell Swing
#2 Plank Hold
#3 Plio Lunges
#4weighted situps, all the way back and all the way up!

Jennifer kickin' those Burpees!

20/10: 20 seconds of work – 10 seconds of rest
8 – 20 second cycles of each exercise.
Complete all 8 of each exercise before moving to the next one.

 then..
AMRAP – 15 minutes:
10 Dbell/Kbell Floor press go HEAVY!!! A floor press is just like a bench press but done on the floor.
10 Weighted step ups (holding same weight as floor press-in rack position)
On steps – 5 each leg alternating on each step.
10 Weighted sit-ups (holding one of the dbell used for floor press/step-ups)
Use the same weight for all 3 exercises today.

AMRAP – 15 minutes of:
 Deadlift, 9 reps
12 Push-ups
15 Box jumps

It has been a great week so far in bootcamp! Looking forward to amazing workout with my Thursday Group! Thanks for all that you do! Love to see all of you supporting and pushing our classmates in so many awesome ways! That’s what it’s all about and that’s why you guys reach new levels of fitness on a regular basis. Whats next? Do you have a goal in sight?

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