We LOVE Burpees!

HEY BOOTCAMP BABIES~

"obsessed is just a word the lazy use to describe the dedicated"

BURPEE CHALLENGE PART 2~
I am psyched!!! it's the first Thursday in June, that means...100 Burpee Challenge today!
Warm up – you know what that means!!! 10 Minute Burpee Challenge!! As many burpees as you can do in 10 minutes! Goal is 100! Can you do it??? If you do meet the challenge, try to see how many you can do past 100. This is the 5th month we have done this and it has completely worn me out each time! I finally met my goal of 130....well it was 129, but I am so happy! 
Remember, FULL pushup...stay powerful....have a strategy...full overhead extension. 



What I have learned about this workout is that you have to have a strategy, I try to do 11 or 12 per minute, using the time left in the minute to recover. Then as soon as that minute is up, I do 11 or 12 more...if I can keep this up, I will have done way more than 100, right now, my goal is to get above 120. Remember, each of you is doing this at your own fitness level and so, set a goal before we start this and do your best to stick to it! I love how my whole upper body is screaming when this is over! The entire burpee movement has to be dynamic and very fluid without stopping along the way. However, if this is your first time learning the exercise, practice it slowly first a few times until you get the hang of it. Then speed it up.

WOD - --- AMRAP in 30 Minutes....
run to Caesar's and back
50 Box Jumps
50 Kettlebell Swings on the front porch
50 Squats - go HEAVY
50 leg raises
50 OVERHEAD walking lunges outside
50 tuck jumps....... you can sub squat jumps!
finish with 50 ab ball throws against wall

5 sets

30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of plank
30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning

thought you would find this interesting!

so EAT YOUR VEGGIES! they fill you up and are full of wonderful nutrients!

believe in yourself

you are strong

don't listen to the small people

find your center

wake up every morning with fire inside

pray

know who your people are

order your LOVE tank today! 

  Lisl's Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/

XXOO

Better Yourself Thursday!~

Better yourself seven days a week...you don't have to go all out and kill yourself every day..that's overtraining! “You can literally convince yourself to do almost anything,” Trevor Moawad

Trisha is one hard working lady!

“All words are simply tools,” he says, and you have to decide if you want to use those tools to build something up or tear it down.  See you tomorrow as we all take a chance to better ourselves.  Put on your capes, as my friend Kerry says!

1. 1 mile Trial

5 minute warmup then...
Run 1 mile on treadmills As Fast As Humanly Possible.

Team Relay

As many rounds as possible in 20 minutes of:
20 dumbell swings
6 burpees
Run to Caesars and back

One athlete per team completes 1 round while the other athlete does pushups on the curb. Complete as many rounds as possible in 20 minutes.

TABATA
jumping squats
Vsit
biceps
Dips

1. Salty Dog

10 rounds for time of:
15 Deadlifts (135, 95)
15 Clapping Push ups
Achievement is largely the product of steadily raising one’s levels of aspiration and expectation.

- Jack Nicklaus, American Golfer

I found another AWESOME Nike ad that I just HAD to share! thoughts?

Circuit Time!

Today's BootCamp! Thursday, August 19, 2010

10 AM

We are doing a giant circuit....4 stations, 12 minutes per station....

Station 1 Deadlifts X20
               Box Jumps X 20
              Pullups X 20

Station 2 Clapping Pushups X20
              Weighted Situps X20
              Air Squats X 20

Station 3 Sumo Dead Lift High Pull X 10
               Jumping Squats X 15 (lots of power and lift!)
              Bicep Curls X 20

Station 4 Lamp Post Suicide X1
              Wall Ball X 20

We will finish up with Core work and stretches....

My tomato garden is going crazy, esp with the wonderful little cherry tomatoes and my kids adore! I found this super recipe to use these summer delights in....give it a try.  My favorite part is the SHORT list of ingredients and I have all the fresh ingredients in my garden. YUMMY!!

Chickpea and Cherry Tomato Salad with Cilantro Dressing Recipe

found this delight on Snackgirl.com

2 pounds cherry tomatoes (mix varieties when possible)
3 cups cooked chickpeas
4-5 scallions, chopped

DRESSING

1 garlic clove
1 large bunch cilantro (about 1 cup)
1/2 cup extra virgin olive oil
2 tablespoons lemon juice
Sea salt and freshly ground black pepper

Cut tomatoes in half and place in large bowl of chickpeas and scallions.

With food processor running, drop in whole garlic clove and mince. Turn off processor, scrape down sides, add cilantro, olive oil, lemon juice, salt and pepper. Pulse to combine. Drizzle dressing over salad, toss to coat and serve.

“This is not a trick mirror. You look THAT awesome!”