Lucky You Workout!

Today is March 1! What a great feeling a new month is, I loved it this morning when I woke up and I could feel the beginning of a new day, it was cool outside, but, spring is making itself known! New beginnings! I hope that you all feel that same sense of renewal in your days and your workouts. 

Today I will:

Breathe Victory,

Embrace Triumph,

and Live Boldly.

- more than yesterday,

I will REJOICE in what

I am and What I have

become. Discipline and

Dedication along with

Courage and Determination

made this celebration

mandatory. Life. Don't

forget to LIVE it.

from RX Star (www.rxstar.com)

Today is your lucky day! here is the workout:

 Thrusters and runs

Start at the fence with a bar.  Do 5 thrusters, run to the building, tag it, run back, you have 2 minutes to get done before the next set starts.   We will do 15 sets total! 

Parking lot suicide...use the lines of the parking lot to run 1 set of suicides when done with the thrusters.

"Tabata What?"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are shoulder presses, and finally, the last 8 intervals are push ups. There is no rest between exercises.

 32 intervals total

LETS DO IT!
here's something that you can do at home to work on your core and upper body strength:
Alternating Tabata: 8 cycles of each (20 on / 10 off) 
Push-ups
Plank Hold
RACES! 
Do you have your spring races planned yet? We are running on April 21...anyone want to join us?

USMC Ultimate Challenge Mud Run

TWO 2012 DATES ANNOUNCED21 April 2012 and 13 October 2012

http://usmcmudrun.org/

we are also planning to run the Warrior Dash in Huntersville, NC...

http://warriordash.com/register2012_north_carolina.php

my favorite song for Spin Class this week...I use it for climbs with cadence increases on the chorus.
"my body tells me no-o, but i won't quit 'cuz i want more"

New Year BootCamp!

NEW YEAR, NEW YOU!!

Life is a shipwreck but we must not forget to sing in the lifeboats.  ~Voltaire 

Good Morning....I hope that your January is off to a great start.  There is something so great about a fresh start and a new beginning. I have always loved this time of year because the gym is packed and everyone I know wants to talk to me about what I love...fitness and nutrition.  I begin this year with a renewed decision to be the best me that I can. I still have so far to go, many bumps in my road and so much to learn about recovery after breast cancer and post mastectomy recovery. I thought this would be so much easier than it has been. I promise to be real with you and I promise to try my hardest to stay positive.  

let's go!

Meet on the Treadmills at 9:30 am

we are doing some speedwork and intervals

then...150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run to Caesar's 
- Resting in plank position is OK, but NOT down dog.


2 Rounds of: 
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Shoulder press
30 Second Rest
2 Minutes Max Box Jump 
30 Second Rest


Grappling Circuit
8 rounds 
Do not set the bar down until the entire set below is complete...rest and then repeat....


Get a nice heavy bar!Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates

 

what did you do today to empower someone else?

I miss these muscles!!!! 

Everyone has his burden.

What counts is how you carry it.

Workout With Heart!

"Its better to die on your feet than to live on your knees"

"Emiliano Zapata"

Quick Reminder, we are participating in the USMC Mud Run in Columbia, SC on October 15th. If you are interested in participating, here is the link to register:

loved having our awesome Labor Day Class! thanks for coming!

http://usmcmudrun.org/

3 Thrusters, 135/95 pounds
7 Clapping Push ups


AMRAP – 20 minutes
10 Push Press,
10 KB Swings,
10 Box Jumps,




For Time:
5 Rounds
 Run
30 lateral Burpee Box Jumps, one hand on box, one on floor
30 Wall Ball


Abdominal strength
2 x 50 Abmat sit-ups / 50 Flutter kicks
Alternate 50 of each – 2 rounds.

Some of my bootcampers are coming to class, and I can tell that there is a lack of true intensity in the workouts, remember, you will reap the rewards of your intense effort.  

It's ok to have an off day occasionally, we all do...but, when you consistently have off days, then it's more about effort and heart. 

Be someone you respect, work hard, don't accept just enough, show yourself that you have heart....

I ain’t messin’ ’round witchoo bootybootcamp!

It is good to have an end to journey toward; but it is the journey that matters, in the end.- Ursula K. LeGuin

Hey Bootcampers! are you all ready for another great workout?
Run the club to warm up then...

10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:

Thrusters
Kettlebell Swings
Burpees
overhead squats

1 clean and press + 1 burpee

Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute. Score= highest rep count in the one minute time frame!

parking lot suicides, we will do these going uphill :)

Tell your heart that the fear of suffering is worse than the suffering itself. And no heart has ever suffered when it goes in search of its dream. - Paulo Coelho




Sophie reminds me to keep following my dreams!



Attitude Adjustment

check out Ken doing dumbell rows!

check out this footage from last Tuesday night's bootcamp!

The last of the human freedoms is to choose one’s attitudes.
-Victor Frank

1. Meet on the Treadmills for our cardio today, we will warm up and then do intervals!

then...

2. On the minute every minute perform 5 Burpees then max rep thrusters (95/65).
The goal is to complete 100 total thrusters.

*Intermediate Scaling= 3 Burpees with 100 rep goal for thrusters.
**Beginner Scaling= 3 Burpees and 50 rep goal for thrusters.

3. 

10 weighted step ups  20 Walking Lunges
2 turkish get up
10 weighted step ups
20 Walking Lunges
3 turkish get up
10 weighted step ups
20 Walking Lunges
4 turkish get up
10 weighted step ups
20 Walking Lunges
5 turkish get up
10 weighted step ups
20 Walking Lunges

since it's almost weekend! here's a delish Skinny Margarita

2 oz silver Tequila
2 oz crystal light lemonade
Splash triple sec
1/2 freshly squeezed lime
Shake together over rocks and chill before serving.

You weren't born to fit in. You were born to be brillant." Simon T. Bailey

It's a beautiful day to RUN!

“Most folks are about as happy as they make up their minds to be.”
-Abraham Lincoln

Today's workout!!!
Warm Up
Run the club!
then...
Thrusters and Runs
90 seconds
5 thrusters
run to the shopping center, tag the building, run back, get back as quickly as possible to maximixe recovery time
rest
repeat 15 sets!

(I can hear Darla now!)
In the second part of this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. 
The stations are:
 1. Over head one arm Ball lunges–hold a weighted ball overhead, lunge....each set use different arm
2. Sumo deadlift high-pull
3. Box jump –
4. Push-press –
5. Burpees –  

“I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.”
-Og Mandino

I made this pork tenderloin recipe this weekend and it was absolutely wonderful!  I made a few changes to the original to keep it clean and it turned out fantastic!

Spinach, Pesto, and Feta-Stuffed Pork Tenderloin with Chunky Tomato Sauce

Ingredients

• 1  (1-pound) pork tenderloin, trimmed
• 1/4  cup  basil pesto
• 1  cup  baby spinach
• 1/2 cup of sun dried tomatoes in olive oil  (I get mine at Costco)
• 1/4  cup  (1 ounce) crumbled feta cheese with basil and sun-dried tomatoes
• Olive oil-flavored cooking spray
• 1/4  teaspoon  black pepper
• 1 cup diced fresh tomatoes with balsamic vinegar

Preparation

1. Preheat oven to 500°.
2. Cut pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Place pork halves between 2 sheets of heavy-duty plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Spread pesto evenly down length of tenderloin; top with spinach and feta and sprinkle with 1/2 of the sundried tomatoes. Close tenderloin; secure at intervals with wooden picks (about 12). Place pork in a 13 x 9-inch baking pan coated with cooking spray. Coat pork with cooking spray; sprinkle evenly with pepper. Pour tomatoes in balsamic around pork in pan. top with the remaining sundried tomatoes.
3. Bake at 500° for 22 minutes or until a thermometer registers 160° (slightly pink). Let stand 5 minutes. Discard wooden picks; cut pork into 8 slices. Serve roasted tomatoes over pork.

 this was SO wonderful! I served with a green salad and brown rice.