1 Apr 08: Donkey Kong

Workout:
Complete as many stations as possible in 30 min.
Station 1: Wall Jumps and wall push-ups then run up the hill.
Station 2: burpees and squats then run across parking lot and up two flights of stairs.
Station 3: Shoulder press and squat-high-pulls then run down the hill and across sidewalk to the wall.
First round = 10 reps of every exercise
Second round = 15 reps of everything
Third round = 20 reps and so on . . .


Performances:
Barbara 10
Kathy 9
Laurel 10
Lissette 10
Lori 10
Rachael 9
Rebecca 10
Sam 6
Sprina 10

31 Mar 08: March of Death

Workout:
AMRAP in 30 minutes of
Lunge 70m
Bear Crawl 30m
Lunge 70m
Crab Walk 30m
Run 250m

Performances:
Barbara 2.25
Laurel 2.5
Lissette 2.25
Lori 2
Rachael 2
Rebecca 2.5
Sprina 2.5

28 Mar 08: Tabata and Team Relays

Workout:
1/2 Tabata (4 consecutive rounds of 20 s exercise, 10 s rest):
PVC Rows, Push-ups, Sit-ups, Squats

Note: A full Tabata is 8 rounds.

3-Person Relays:
Backward Lunge and 20 squat kicks
Bear Crawl and 20 jump squats
Crab walk and 20 mountain climbers
Power skip and 10 burpees

1/2 Tabata Performances:
(rows/push-ups/sit-ups/squats)
Barbara 19/10/5/10
Kathy 7/7/10/7
Laurel 9/10/11/11
Lori 12/6/9/12
Rachael 6/8/9/14
Rebecca 6/7/10/11
Sam 5/3/10/9
Sprina 6/10/13/11
Susan 20/11/8/10

Camper of the Week for Week 2 is Susan! Great work this week everyone!

Friday: Meet at Flamingo Plaza Today

27 Mar 08: Mile Run and Face-Off

Workout:
Timed Mile Run

People are paired with a camper of about the same fitness level. 4 stations – essentially a race between 2 people. One does the prescribed reps as fast as possible, while the other does the second exercise as many times as possible. The person with the most reps on the second exercise wins.

1. 50 mountain climbers each leg and pull-ups
2. 30 push-ups and squats
3. 100 jump rope and slam ball
   
4. 100 jumping jacks and KB High Pull

Mile Performances:
Barbara DNF
Kathy 0:13:49
Laurel 0:08:53
Lissette 0:10:51
Lori 0:11:05
Rebecca 0:10:14
Sam 0:10:45
Sprina 0:10:33
Susan 0:18:27

This first mile serves as a baseline for comparison for us to judge improvement down the road. That's right . . . we will be doing it again. Thanks for your continued efforts and great attitudes!

Check us out on live TV!

Link to our video clips from this morning on Good Day Atlanta Fox 5

25-26 March: Sweatin' Safari 300 and Homework

25 Mar Workout: Sweatin' Safari 300
For time:
30 burpees
30 Push-ups
30 barrier jumps
30 thrusters
30 sit-ups
30 overhead squats
30 slam balls
30 double unders (150 singles)
30 walking lunges
30 PVC rows

Performances:
Joe 0:28:30
Kathy 0:23:02
Laurel 0:23:02
Lissette 0:22:02
Lori 0:21:40
Rachael 0:27:00
Rebecca 0:22:56
Sam 0:26:07
Sprina 0:21:40
Susan 0:26:00

26 Mar Homework:
10 push-ups
15 sit-ups
20 squats
Sprint 100 meters

Repeat for 20 minutes - How many rounds can you do? It's important to master these basic exercises before moving on to more difficult ones. Strive for perfect form!

This is a tough one if you commit to keeping a fast tempo for the entire 20 minutes. Post your rounds to the comments.

24 Mar 08: 17-Touch Drill/Zoo Tour with Bands

Workout:

• 17-Touch Drill
• Zoo Tour with the Band--rows, curls, squats, dips, shoulder press, side raises, push-ups, sit-ups, super-men
• Hip Circuit

17-Touch Drill Performances:
Barbara 0:02:28
Kathy 0:02:17
Laurel 0:01:42
Lissette 0:01:50
Lori 0:01:53
Rachael 0:02:10
Rebecca 0:01:47
Sam 0:02:11
Sprina 0:01:40
Susan 0:03:01

21 Mar 08: Get-Up/Clean Instruction & Circuits

Workout:
Turkish Get-up and Clean Instruction

2 x 10-min circuits:
A) 8 touches, 10 rows on pvc, 10 bronco burpees
B) 100 jump ropes, 20 dips, 10 broad jumps

Great first week!

20 Mar 08: 3-2-1

Workout:
For Time (35 min time limit):

3 Laps
10 push-ups
10 dips
10 tuck jumps
10 squats
10 shoulder presses w/bands
10 curls w/bands

2 Laps
20 push-ups
20 dips
20 tuck jumps
20 squats
20 shoulder presses w/bands
20 curls w/bands

1 Lap
30 push-ups
30 dips
30 tuck jumps
30 squats
30 shoulder presses w/bands
30 curls w/bands

Performances:
(Example: Ben DNF 3.push-ups => Ben did not finish but completed everything through round 3 push-ups)

Barbara DNF 3.Tuck Jumps
Joe DNF 3.Push-ups
Kathy DNF 3.Dips
Laurel DNF 3.Squats
Lissette DNF 3.Squats
Lori DNF 3.Squats
Sprina DNF 3.Tuck Jumps
Susan DNF 3.Dips

Great work today! Water, water, water . . .

19 Mar 08: Revised Homework

As the rain sets in, I think the running workout can wait. Try this one instead.
8-Minute Workout:
Continuously, without stopping, perform 4 sets of the following:
30 sec of burpees
30 sec of high knees in place
30 sec of jumping lunges
30 sec of jumping jacks

A jumping lunge is just like our walking lunges, except instead of stepping forward to change legs, you jump straight up from the lunge and switch legs in the air.

Let me know if you have any questions. We'll see you tomorrow!

18 Mar 08: Jump Rope/Running/Station Work

Workout:
Jump rope instruction
8-4-2
Station work; 3 min each:
1) 50 Jump rope, 10 squats
2) 20 Shoulder press w/bands, 20 rows w/bands, 10 push-ups
3) 10 Slam balls, 10 step-ups each leg, 10 dips

Relieving Soreness

If you exercise hard or if you are new to exercise in general, you are bound to have to deal with D.O.M.S. – Delayed Onset Muscle Soreness. The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours (aka -second-day soreness). Your muscles ache and swell, and you probably have difficulty with daily activities like going up steps and even sitting on the toilet. Don’t fret – it’s normal and it’s a sign that you are must have done something right. Here are some remedies for relieving a little of the soreness:

1. Keep moving and keep showing up to camp. Movement keeps the blood flowing to your muscles and it speeds up the recovery time.

2. Take an Epsom salt bath and always stretch for 10-15 minutes after your bath or shower while your muscles are still warm.

3. Get a massage.

4. Eat right. Good protein eaten within an hour after your workout does indeed help muscle repair.

17 Mar 08: First Day!

Monday's Workout:
Pushup/Situp/Squat instruction
60 sec. assessments: Pushup/Situp/Squat(how many consecutive without resting)
10 min circuit – AMRAP (As many rounds as possible) – 5 burpees, 10 squats, 10 push-ups, 10 sit-ups, run to the fence.

60 sec Assessments:
(push-ups/sit-ups/squats; k=knee, w=wall)

Barbara 29w/11/30
Joe 18k/23/26
Laurel 34k/38/29
Lissette 35k/39/29
Lori 21k/23/28
Rachel 32k/30/20
Sprina 32k/42/28
Susan 27w/20/15

Outstanding work for the first day! Drink plenty of water and keep stretching.