You can only tell the truth when the WOD is done!
Great work-out
Showing posts with label camp. Show all posts
Showing posts with label camp. Show all posts
Thursday, January 15, 2009
Monday, December 29, 2008
"The Buddy System"
Since todays camps are "bring a friend" camps, we will be working in teams of 2. And you veteran campers will get a chance to help your friend out and get an awesome work out at the same time.
AMRAP
(1 minute stations, 45 second rests)
Push-ups
Squats
Clean and press
Turkish Get-ups
Medicine ball twists
Jump Rope
.
Thursday, December 11, 2008
Thursday December 11th 2008
W.O.D.
"Snow Day"
75 second Stations
split squats
KB Swings
Jump Rope
KB Turkish Get-ups
Med Ball twist
Sit-ups
NOTICE!
Holiday Boot Camp Schedule:
Monday December 22nd
Coats for kids bootcamp (bring a winter clothing donation and work-out for FREE!)
.
Dec 23rd - Dec 28
NO BOOT CAMPS
(We will post WOD's on here so you can stay on track over the holidays)
MERRY CHRISTMAS!
.
Monday December 29th
Bring a Friend Boot Camp
(Bring out someone new and work-out for FREE)
.
Tuesday December 30th 2008
Food Bank Boot Camp
(Bring a food bank donation and work-out for FREE)
.
Dec 31st-Jan 1st
NO BOOT CAMP
HAPPY NEW YEAR!
HAPPY NEW YEAR!
.
Saturday January 3rd 2009
BOOT CAMP GAMES
(Location TBA)
This is going to be a blast!
We will be performing 2 WOD's
and lots of other suprises will take place
Don't miss this one!
.
Monday January 5th
New Phase Begins
Return to regular schedule
Tuesday, December 2, 2008
WOD TUESDAY DEC 2nd 2008
"JUDY"
50 Thrusters
2 mins Jump Ropes
40 Sit-ups
1 min Kettlebell swings
30 push-ups
1 min ball slams
40 push press
2 mins Jump ropes
4 Tips for a Fat Free Body during the Hollidays
We all know the holidays can be busy. However, don't let yourself get caught in the trap of not training to make more time for holiday errands or events. It is a big mistake to risk losing the lean muscle mass and strength that you have worked so hard to build and maintain. Why you ask? Losing lean muscle mass will cause your resting metabolic rate to drop, which accounts for the vast majority (about 60-75%) of your total daily calorie burning. This means that everyday you will be burning less and less calories which will put you at a much greater risk of putting on ugly, extra body fat during over the holidays. additionally, losing strength will mean that the next time you start to work out your performance will be below par and you’ll get smacked in the face with that ugly word that no one ever wants to encounter when it comes to their training: regression! Furthermore, there are many simple ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season. Use the strategies we've listed below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat
1.) Perform at least one "full blast" strength training session per week
Research has shown that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent fat gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed throughout the day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a few free minutes from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.
It is important to remember that this “Hit Your Totals” routine is merely a "plan B" option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise.
3.) Rage Against The Machines
Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you shouldn’t drive to the mall during the holidays. However, when you get to the mall, park furthest away from the entrance so you can do more walking to get inside (and avoid waiting for a spot). Avoid using elevators and escalators and opt for the stairs; all those steps do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.
4.) Engage in more outdoor holiday activities
I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built snow forts, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total calorie burning, adrenaline pumping mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season, shovel off a frozen surface and have a game of pond hockey. Once again, all these calories burned, here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!
1.) Perform at least one "full blast" strength training session per week
Research has shown that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent fat gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed throughout the day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a few free minutes from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.
It is important to remember that this “Hit Your Totals” routine is merely a "plan B" option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise.
3.) Rage Against The Machines
Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you shouldn’t drive to the mall during the holidays. However, when you get to the mall, park furthest away from the entrance so you can do more walking to get inside (and avoid waiting for a spot). Avoid using elevators and escalators and opt for the stairs; all those steps do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.
4.) Engage in more outdoor holiday activities
I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built snow forts, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total calorie burning, adrenaline pumping mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season, shovel off a frozen surface and have a game of pond hockey. Once again, all these calories burned, here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!
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