30 Jun 08: Dawn++

Workout:
"Dawn ++"
AMRAP in 30 min. of :
10 body rows
15 step-ups (each leg)
20 bench dips
25 squats
10 burpees
Run 400m

Glute circuit

Dawn++ Performances:
Aaron 4.2
Kathy 3.5
Laurel 4.3
Lissette 4.1
Lori 4.5
Rebecca 4.1
Scott 4.5
Suzanne 4.1

No Camp on 4 July

Just another reminder that we will be working out at on Mon, Tue, Wed, and Thurs this week—no camp on Fri, 4 July!

See you tonight!

27 Jun 08: Jump Rope Assessment and Tabata Mash-Up

Workout:

2-min jump rope assessment

Tabata Mash-Up
8 consecutive rounds: 20 sec work, 10 sec rest of
prisoner squats
star jumps
band rows

8-4-2

Core:
2 x 30sec each of push-up hold and walk, plank (L/R/M), superman

Jump Rope Performances:
Aaron 158
Jenna 189
Laurel 174
Rebecca 223
Scott 235
Sprina 244
Suzanne 205

Congratulations to our Week 2 Camper of the Week, Suzanne!

26 Jun 08: Mile

Workout:

1 mile for time.

3 x 6-min stations, 45 sec work/15 sec rest
1) lunges and broad jumps
2) plank holds and bicycles
3) curls and side raises and lunges

Push-ups w/ slow shoulder press

Performances:
Compare times to 3 Jun 08.

Jenna 0:10:51
Lori 0:09:37
Rebecca 0:09:32
Scott 0:09:07
Sprina 0:08:44
Suzanne 0:10:28

Everyone improved their times from 3 Jun (it was freakin' hot that day!), and we had 4 PRs (personal records) today--way to go Jenna, Lori, Scott, and Sprina! Jenna improved by 30 seconds, and Lori improved her best by 40 seconds.

Wednesday Homework

Run a 5K.

Use www.mapmyrun.com to create a 5K (3.1 miles) route around your neighborhood. Go as fast as you can, and walk, roll, crawl, shuffle, carioca or bunny hop as needed. I really don't care how you do it, but move your body under your own power for 3.1 miles and record your time.

Again, please post your time to the comments. Or, if you're doing some other form of exercise as your homework please post that to the comments as well. Even if you do it on Saturday.

24 Jun 08: 10, 9, 8, . . . , 3, 2, 1

Workout:

For time:
10 rounds with reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
burpees
push-ups
sit-ups
squats

20-min circuit
20 double-unders (or attempts)
20 bench dips
20 cross-over lunges
10 body rows
200m sprint

10, 9, 8 . . . Performances:
Jenna 0:11:20
Jodi 0:08:46
Laurel 0:09:05
Lissette 0:09:29
Lori 0:07:55
Rebecca 0:08:15
Scott 0:10:44
Sprina 0:06:56
Suzanne 0:11:36

23 Jun 08: Safari Gone Wild/Crazy/5-min wheel of fun

Workout:

1 minute at each station; count total reps for 3 rounds; 1-min rest between rounds:
Burpees
Wall Ball
KB High Pull
Bench jumps or step-ups
Thrusters

Cyclorama steps w/superman, spider-man planks, and squat jumps

Finish w/ ab circuit

Performances:
Compare scores to 12 May 08. (Remember we did barrier jumps then, so the scores will be somewhat inflated.)

Jenna 197
Jodi 234
Lissette 220
Lori 279
Rebecca 221
Scott 181
Sprina 247
Suzanne 211

20 Jun 08: Tabata and 3-Person Game

Workout:

Tabata rows, push-ups, sit-ups, squats

3-Person Game:
100 star jumps
100 supermans
100 spider-man planks
100 jumping jacks
with med ball throw/chase and 20 KB squat high pulls

Tabata Performances:
Compare scores to 2 Jun 08, 13 May 08, and 4 Apr 08.

(ro/pu/su/sq)
Aaron 9/5/7/15
Kathy 6/8/10/12
Laurel 11/11/10/14
Rebecca 9/9/9/13
Sprina 7/12/14/18
Suzanne 8/10/11/12

What are your fitness goals?

Why are you in camp right now? Do you want to lose 10 lbs? Fit it into that old Superman suit? Improve your mile time by 10 seconds? Get a Tabata squat score over 20? Be ready to chase a loose a Blue Crane if it escapes? What are your fitness goals?


Please Post your fitness goals to the comments.

19 Jun 08: Sweatin' Safari 500

Workout:

"Sweatin' Safari 500"
For time:
50 PVC rows
50 thrusters
50 slam balls
50 barrier jumps
50 double unders (sub 2 singles + 1 tuck jump = 1 double under)
50 walking lunges
50 push-ups
50 sit-ups
50 squats
50 burpees

***Newbies do 30 of each exercise.

Hip circuit.

Performances:
Compare times to Sweatin' Safari 400 on 19 May 08 and 300 on 25 Mar 08.

Aaron 0:32:57
Jodi 0:30:46
Kathy 0:31:56
Laurel 0:25:14*
Lissette 0:30:21
Rebecca 0:33:39
Scott 0:28:24
Sprina 0:29:30
Suzanne 0:21:11*

*Sweatin' Safari 300 (30 reps each exercise)

Wednesday Homework

Workout:

Following a good warm-up, complete as many rounds as possible in 25 min of the following:

25 jumping jacks, 25 sit-ups, 25 tuck jumps, 25 lunge steps, 25 dips

Post your scores to the comments.

6 Jun 08: 60-sec Assessments and Banana Relays

Workout:

60-sec assessments in push-ups, sit-ups, squats

Banana Relays
w/med ball relay

60-Sec Assessment Performances:
Compare scores to 5 May 08.

(pu/su/sq)
Jenna 51/36/38
Jodi 41/43/40
Kathy 36/37/51
Lissette 41/41/46
Lori 40/41/44
Rebecca 45/43/48
Scott 45/41/49
Sprina 48/50/52

Congratulations to our Week 5 Camper of the Week, Becky--and congratulations to all the newbies for completing their first camp!

"Champions don't say 'ouch'--they say 'give me my medal, bitch!'"
~Rebecca Scheel, 2008

4 Jun 08: Dr Ed Hot and Steamy

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:
Compare scores to 15 May 08.

(Numbers indicate the numbered round when time limit was reached.)
Jenna 4
Kathy 4
Lori 2
Rebecca 4
Scott 2
Sprina 3

Tough day. No doubt. Remember, it's your effort that gets results. The harder you try, the greater your increases in capacity to do work. You all put out a good effort in tough conditions--3 days in a row/many days off/freakin' hot weather. As you spend more time working out in the heat, your performances will catch up.

Drink that water!

3 Jun 08: Mile and Alotta Tabata

Workout:

Mile


3 x 40 sec work followed by 20 sec rest:
plank holds
superman
jumping slam ball
upright rows w/ bands
dips
wall jumps or step-ups

Mile Performances:
Compare times to 13 May 08.

Jenna 0:11:21
Jessica 0:11:48
Jodi 0:09:27
Lissette 0:10:10
Lori 0:10:17
Rebecca 0:09:47
Scott 0:09:20

Meet in the PARKING LOT today (Tuesday)

Zoo Parking Lot at 6PM. See you there!

Also, next Tuesday night: FitWit Social at Six Feet Under! More to come . . .

2 June 08: Tabata and Sprints

Workout:

Tabata rows, push-ups, sit-ups, squats

5 x 300m shuttle runs

Tabata Performances:
Compare scores to 13 May 08.

(ro/pu/su/sq)
Jenna 12/12/8/14
Jessica 7/7/5/14
Jodi 5/8/10/15
Lissette 10/12/10/14
Lori 12/11/9/16
Rebecca 8/11/9/13
Scott 6/7/6/15

Once again, we see great improvements. Effort = results!


Reminder: We will have camp tomorrow (Wednesday) and Friday. NOT Thursday this week.