Game Face!

"If you're going to be alive and on this planet, you have to, like, suck the marrow out of every day and get the most out of it."~Drew Barrymore

at the USMC Mud Run! what an awesome day!

Oh Bootcamp, I have missed you so! I am so happy to be returning to another week of tough workouts and challenges. I have to admit I was jealous last week as I read your posts and moaning and groaning about how hard classes were. I was also so very proud of my girls Laura and Jennifer who stepped in and took care of you! I love that they wrote up the workouts themselves and came up with something fabulous!

Show up today with your game face on! Give 100% during today's bootcamp. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a goal in mind and stick with it!

Warm Up EMOM (every minute on the minute) – 15 Minutes
4 Burpees
8 Squats


Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)

Work Out~
thrusters and runs
5 thrusters, run to top of the parking lot and run back, 90 seconds
15 rounds

These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.

Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)
Core Work to end!

Bring your goals out from the shadows, give them substance, and say them out loud, in public, right here. Make them REAL, and commit to hitting them, whether it be a month from now, six months from now or this time next year.

♡

Quote of the Day: "It is every woman's dream to be some man's dream woman." ~Barbra Streisand

 

Girls who can do REAL push-ups are hot.

I Love Thursdays!

I love Thursdays for many reasons, FIRST, I get to work out with some of the funniest, sometimes dedicated, always motivating crew of athletes! I love Thursdays because my BFF shows up when she can and I have a cheerleader while I am working, I love Thursdays because I am at home with my family that night and don't have to work. I love Thursdays because I get to take my baby to gymnastics and watch her tumble and cartwheel. I love Thursdays because tomorrow is date night with Big Daddy....
what's your favorite day of the week? I hope that you find something amazing about everyday that you live!
Have you ever hurt yourself when working out? Felt a twinge in your back, knees, regretted it later when you couldn't move? 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, I would 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. I always try to remind my participants, to listen to your body...back off when you need to... be SMART!

Thursday
warmup
"Cannonball"


21-18-15-12-9-6-3 reps for time of:

Unbroken Kettlebell Swings
"Cement Mixer"
7 rounds of:
Every 3 minutes complete:
Run to fence and back 2 times
12 walking lunges
In this workout you will run fast as possible and then immediately complete 12 walking lunges, level 1 participants, no weight, level 2 and 3 use dumbells. Seven intervals total....

10 Rounds for time:

15 Deadlifts (Pick yourself a challenging weight; we’ll help you if you’re unsure)
15 Pushups

Turkish Get Ups...
10 each side
repeat this 3 times, adding weight each set...

ABS RIPPER!


Veni, Vedi, Vici (I came, I saw, I conquered) Julius Caesar


if it doesn't get bugs or bacteria, why is it ok for your kids?

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?

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

Todd, Lesley and Big Pimpin hangin out!

OUR WORKOUT!
Benchmark...today....as 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.

Then...
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!
10.9.8.7.6.5.4.3.2.1 reps for time of:

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

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

THEN ABS RIPPER!!!

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!