30 May 08: Partner Day

Workout:

Partner Challenges:

150 double-unders or 45o singles (max 30/person in a row)
200 lunges (max 20/person in a row)
75 push-up burpees (max 15 in a row)
Partner ladders with sprint up the switchbacks:

• 1-10 curls then one person sprint up and back
• 1-10 upright rows then the other person sprint up and back

Partner stretches

Congratulations to our Week 4 Camper of the Week, Jodi. That's right in an unprecedented move, Jodi has earned Camper of the Week honors two weeks in a row! Way to be there everyday this week, Jodi--even with Six Flags!

29 May 08: Bring A Friend Day

Workout:

1. Card Game Circuit:
Run 100m, Lunge 30m, bear crawl 25m, crab walk 25m, and power skip to the playing cards

Pick 2 cards. Complete the # of reps on the card. (Campers do double!)

• Clubs = squats
• Diamonds = push-ups
• Spades = sit-ups
• Hearts = burpees
  

2. Toy Circuit:
100 jump ropes
20 thrusters
20 slam balls (jumping slam balls for campers)
20 broad jumps
20 kettle bell swings
20 PVC rows


Thanks to our friends, Monica, Lauren, Jomal, Graham, Stephanie, Lynn, Suzanne, Shannon, and Katie for working out with us!

28 May 08: Homework

Workout:

Play.

45-60 minutes of a physical game or sport. Your goal is to build up a sweat doing something fun--basketball, biking, ultimate Frisbee, tennis, soccer, hula hoop, double dutch, kickball, tag, you name it!

Post games or sports to the comments.

27 May 08: Sweatin' Safari and Core Circuit

Workout:

"Sweatin' Safari"
3 laps around the Zoo grounds.

20 min. circuit:
20 upright rows w/bands
20 mountain climbers (10 each leg)
20 spider-man planks (10 each leg)
20 supermans
10 prisoner squats
10 star jumps

Sweatin' Safari Performances:
Compare times to 9 May 08.

Courtney 0:14:18
Jodi 0:12:29
Lissette 0:12:12
Lori 0:12:24
Rebecca 0:11:37
Scott 0:10:45

Outstanding performances today! Everyone improved their time. We had an average improvement of over 1 min, led by Courtney, who improved by nearly 2 min!

26 May 08: The Basic and Death March

Workout:
"The Basic"
AMRAP in 15 min. of:
5 burpees
10 push-ups
15 sit-ups
20 squats
run 50m

Memorial Day Death March in honor of our fallen heroes:
20 min of lunge w/ hamstring holds, bear crawl, crab walk, side step squats w/ bands and more lunges.

"The Basic" Performances:
Compare scores to 5 May 08.

Courtney 6
Jodi 6
Lissette 6
Rachael 6
Rebecca 8
Sprina 9

23 May 08: Zoo Tour

Workout:
Hill runs
Band work: curls, upright rows, and side raises
Lunges
Bench work: dips, jumping bench squats, bench jumps/step-ups, and push-ups
Lunges
. . . all between a delightful jaunt through the zoo!

Congratulations to our Week 3 Camper of the Week, Jodi--way to show those problem areas who's boss!

22 May 08: Thruster/Push-Up Ladder and Short Circuit

Workout:

For time:
50, 40, 30, 20, 10
Thrusters
Push-Ups


10-min circuit:
Hill run
10 star jumps
20 upright rows w/ band
jog back and do 20 ab bicycles
repeat.

Thruster/Push-Up Performances:
Jenna 0:26:56
Jessica 0:24:15
Jodi 0:26:22
Kathy 0:26:04
Lissette 0:25:20
Rachael 0:25:32
Rebecca 0:24:35
Sprina 0:24:47

20 May 08: 400m and Strength Circuit and WEDNESDAY HOMEWORK

Workout:

Timed 400m

Turkish get-up, med ball cleans, and one-legged squat instruction

20 minute circuit:
12 med ball cleans
12 Turkish get-ups (6 each arm)
12 1-leg squats (6 each leg)
12 PVC rows
run 400m

400 m Performances:
Courtney 2:10
Jenna 2:11
Jessica 2:09
Jodi 1:40
Kathy 2:09
Lissette 1:54
Sprina 1:34

* * *

WEDNESDAY HOMEWORK
"Annie Lost Her Rope"
For time:
tuck jumps and sit-ups
50, 40, 30, 20, 10

Do 50 tuck jumps then 50 sit-ups, 40 tuck jumps then 40 sit-ups and so on.
Knees to the chest for the tuck jumps. Keep your heels on the ground for sit-ups. Substitute supermans as necessary for sit-ups.

If you do this workout this week, please post your time to the blog.

19 May 08: Sweatin' Safari 400

Workout:

"Sweatin' Safari 400"
For time:
40 PVC rows
40 thrusters
40 slam balls
40 barrier jumps
40 double unders (150 singles)
40 walking lunges
40 push-ups
40 sit-ups
40 squats
40 burpees

Group glutes and abs.

Performances:
Compare times to Sweatin' Safari 300 on 25 Mar 08.

Courtney 0:28:14*
Jessica 0:25:14*
Jodi 0:26:35
Kathy 0:29:01
Lissette 0:24:25
Sprina 0:23:54

*30 reps of every exercise.

Great effort to start this week off right!

15 May 08: 3-Person Relays and Partner Work

Workout:

3-Person Relays:
Sprint with 50 Mt. Climbers – team working towards 100 lunges, 100 push-ups ,100 sit-ups, 200 j/j

Partner Ladders:
1. PVC rows
2. Slam Balls
3. Bicep Curls w/band
4. KB Swing
5. Band Side Raise
6. Star Jumps

Group ab work.

Outstanding week everyone, and congratulations to our Week 2 Camper of the Week, Jenna!

15 May 08: Dr. Ed Wet & Wild

Workout:

"Dr. Ed"
10 rounds for time, with reps:
10, 9, 8, . . . , 3, 2, 1 of
burpees
plyo push-ups
thrusters
slam balls

- Before each even round, run 400m
- Before each odd round, do 150 jump ropes (or 50 double-unders)

40-min time limit.

Performances:
(Numbers indicate the numbered round when time limit was reached. Ben 5 => Ben was working on the round of 5 reps of each exercise. Times indicate the time taken to complete the workout.)

Jenna 3
Jodi 1
Lissette 1
Lori 1
Rebecca 0:39:42
Scott 0:38:40
Sprina 0:37:43

13 May 08: Mile and Tabata

Workout:

1 mile for time.

Tabata: PVC rows, push-ups, sit-ups and squats.


Performances:
Compare mile times to 11 Apr 08 and Tabata scores to 4 Apr 08.

Mile
Courtney 0:12:49
Jenna 0:12:03
Jessica 0:11:28
Jodi 0:10:26
Kathy 0:10:37
Lissette 0:10:03
Rachael -
Rebecca 0:09:14
Scott 0:09:13
Sprina 0:08:57

Tabata (rows/pu/su/sq)
Courtney 7/4/-/10
Jenna 9/5/6/9
Jessica 5/5/3/10
Jodi 5/3/6/12
Kathy 4/7/8/11
Lissette 8/9/9/12
Rachael 4/10/8/12
Rebecca 7/9/9/11
Scott 5/4/5/15
Sprina 6/11/12/13

14 May 08: Homework

Workout:

50 burpees for time.

If you do this workout this week, please post your time to the comments. This is meant to be a quick one, expending max effort in a fairly short amount of time.

12 May 08: Safari Gone Wild and Super Heroes

Workout:

"Safari Gone Wild"
3 rounds:
5 min at each station, then 1 min rest. Count total repetitions for all three rounds combined.
burpees
wall ball
KB high pull
barrier jumps
thrusters

Super Heroes
100 super-man, sprint 160m
50 spider-man (25 each leg), sprint 160m
repeat for 15 min.

Hip circuit.

Safari Gone Wild Performances:
Compare scores to 10 Apr 08.

Jenna 107*
Jessica 210
Jodi 167*
Lissette 318
Lori 311
Rachael 255
Rebecca 248
Scott 246
Sprina 298

*Missing 2nd round score.

9 May 08: Sweatin' Safari and Circuit--Week 1 Done!

Workout:

"Sweatin' Safari"
3 laps around the Zoo grounds.

1 min stations:
jump rope
wall ball
one-legged dead lifts

Plank hold game

Sweatin' Safari Performances:
Courtney 0:16:17
Jenna 0:16:40
Jessica 0:15:00
Jodi 0:13:37
Kathy 0:14:50
Lori 0:12:30
Rebecca 0:12:22
Scott 0:12:04
Sprina 0:11:24

Congratulations to Scott, our Week 1 Camper of the Week!

Great job this week. 1 down, 4 to go!

Tuesday's Pictures: Animals Loose at the Zoo?

Just kidding of course . . . This is a great looking group!

8 May 08: Rain Delay

Workout:

AMRAP in 30 min. of:
20 prisoner squats
20 dips
20 step-ups (each leg)
20 mountain climbers (each leg)
20 upright rows (w/band)
100 jumping jacks


Performances:
(Example: Ben 3.2 => Ben completed 3 full rounds and everything through the dips (the second exercise) of a fourth round.)

Courtney 3.3
Jessica 3
Kathy 3.4
Lissette 3.5
Rebecca 4
Scott 3.5
Sprina 4

7 May 08: Homework

Workout:
Repeat the following series for 5 rounds:
30 sec. squat hold (arch back, chest up, head up, butt below parallel)
30 sec. running in place
30 sec. plank hold
30 sec. push-ups
60 sec. sit-ups
60 sec. rest



Newbies (and for some of you Vets) see Relieving Soreness

6 May 08: Rodeo and Toy Circuit

Workout:
Vets-
"Rodeo"
Run 1050m
10 bronco burpees
10 squat jumps
10 8-counts

Run 700m
15 bronco burpees
15 squat jumps
15 8-counts

Run 350m
20 bronco burpees
20 squat jumps
20 8-counts

Newbies-
Toy Circuit: jump rope, PVC rows, thrusters, KB swings, slam balls

Rodeo Performances:
(30-min time limit)

Kathy DNF
Lissette 0:26:46
Lori 0:27:29
Rachael DNF
Rebecca 0:28:10
Sprina 0:25:29

5 May 08: First Day--The Basics

Workout:
Sit-up, push-up, squat instruction and 60-sec assessments.

"The Basic"
AMRAP in 15 min. of:
5 burpees
10 push-ups
15 sit-ups
20 squats
run 50m

Performances:
Compare performances to 25 Apr 08.
(push-ups/sit-ups/squats/The Basic)
Jenna 26/24/25/2
Jodi 19/32/25/3
Kathy 35/34/33/5
Lori 28/34/30/5
Rachael 34/35/51/3
Rebecca 34/40/31/6
Scott 34/30/29/4
Sprina 37/44/29/6