Today’s FitCamp:

“10 Minutes of Torture”  -  (yikes! that sounds really bad)

Max Burpees in 10 minutes
Max Wall Balls in 10 Minutes
Max Sprints in 10 Minutes

(To protect the inocent we’ll just call him “Cliff”).  

Cliff had heard about us from a friend and he wanted to stop in and see the studio and “find out what this FitCamp stuff is all about”. 

I gave Cliff a quick tour of the studio and told him about the kinds of workouts and programs we do in FitCamp. 

His response…

“Oh I’m too old for that kind of stuff.” 

Well Cliff, maybe the picture below will help change your mind. 

At 72 years young, Bill is an amazing example for us all to live by. Thank you for being part of the FitCamp community Bill!

Today’s FitCamp!

“Old School” – Every now and then it’s good to go back to some old school FitCamp workouts just to remember how far you’ve come.

One Minute Stations, 12 exercises, 3 rounds through non-stop.

1. DB Bench Press
2. DB Row
3. Lateral Plyo Step
4. BB Shoulder Press
5. PB Curl
6. PB Hypers
7. BB Curl
8. Bench Dips
9. Jump Rope
10. Hover
11. Static Wall Squat
12. REST

P.S.  CAST YOUR VOTE!  Be sure to post a comment casting your vote for your favorite workouts.  The more you vote the more we’ll start incorporating your favorite routines.

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Max Pull-ups -  Tristan (37), Peter Dob. (24), Stacey (11), Super Steph (10), Lydia (8, but soon to be 10 on Monday), Kathy A. (5), Lindsey (2), Sheila (1),

500M Row -  K. Ander (1:50), Sheri (1:56), Karen (2:08), Angelica (1:55), Gary (1:39), Mike (1:44), Dave D. (1:40), Carlo (1:33.8), Dino (1:35.1), Brenda (1:58.3), Steve S. (1:27.7), Melissa L. (1:56.7), Peter Dip. (1:32.7), Lisa L. (1:51.4), Lindsey (1:43.5), Andrew (1:36.8)

Max Deadlift – Troy (455 lbs.)

*RED = New Leaderboard Record

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Today’s FitCamp! 

“Grindy”

For time:

10 Clean and Jerks 135#/85#
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks

“Linear TABATA” – Complete 20 seconds of each exercise with a 10 second transition between each exercise for a total of eight rounds non-stop.  Try to keep minimum reps for all sets greater than 10. 

1. Air squats
2. Push-ups
3. Bicycles
4. DB Press
5. Lateral Speed Step
6. RB Bicep Curl
7. Tricep dip
8. Pull-ups
9. KB Swings
10. REST/Water Break

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5:15am FitCamp doing 2 minute drills on Monday

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“Dawn” - Complete the following exercises in order for time at the prescribed rep ranges below.

Pull-ups
Sit-ups
DB Bench Press (55/30)
BB Deadlift (135/95)
K2E (Knees to Elbows)
KB Clean (20/16)

Reps: 21,18,15,12,9,6,3

Yesterday's 5:15pm class hard at work "playing" FitCamp Poker

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Max Deadlift – Jason 365, Bob S. 365, Dave D. 345, Kathy H. 145, Corinne 210, Todd 305, cathy J. 225, Dino 275. 

2K Row – Sheri B. 9:26, Jared 6:59, Gary 7:23 

“FRAN” – Tristan 3:23, Lydia 13:39 Rx’d 

HSPU - Angela x 1 

500M Row – Bill A. 1:58, Melissa L. 2:01 

*A special congratulations to Deb A. who started FitCamp a few week’s back wondering if she would make it out of her first week without using the AED.  Friday she was cranking out thrusters, push-ups and full “butt to ball” air squats.  Deb loves FitCamp so much she just upped her membership to spend more time with us each week    

Keep up the great work Deb! 

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"Today was the closest I have ever come to puking since I joined fitcamp 2 and a half years ago. Seriously every time a workout uses the rowing machine, I feel like I am going to upchuck prograde shake, water, and fish oil all over the studio"…great WOD and thanks for finding a great alternative! - Jason "The Metabolic Machine" Rakip

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Today’s FitCamp!

“The 2 Minute Drill” – Complete 2 minutes of each of the following exercises in order from 1 to 5 then take a 2 minute rest.  Repeat 3 rounds for a total of 36 minutes.

1. Wall ball (10 ft. target, 20 lbs/10 lbs)
2. KB High Swings (20 kg/16kg)
3. Bicycles
4. Burpees
5. 15 yd Sprints

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“Have a Complex” -  Bootcamp style workout where you will complete 3-4 exercises done back-to-back isolating a specific muscle group.

Complex 1:  Leg crankers
Complex 2:  Shoulders
Complex 3:  Triple Threat
Complex 4:  Back
Complex 5:  AB 40
Complex 6:  LB 40

FitCamp News!

• Our new FitCamp for Kids program starts on Tuesday, February 23, 2010. Classes are limited to a maximum of 12 participants and one class already has 8 signed up. Get all the details and more by taking a look at the FitCamp for Kids Program Flyer.
   
• ProGrade Protein President’s Day Sale!  This week only save $15 off ProGrade Protein when you order through our on-line store.  Learn more at http://ufc.getprograde.com/protein-recipe-1.html

Today’s FitCamp!

SuperSet:  This workout is a Superset format where you complete 2 exercises back-to-back (1 min/exercise) for 10 minutes aiming to complete as many “supersets” as possible. 

1. KB Swings (16/20/24) + V-ups
2. Sumo Deadlift (45/75) + Push-ups
3. Shuttle Run (10 yard) + Box Jumps (20″)

Team Challenge:  Teams of 2-3 will race against the clock to lift 10,000 lbs. from floor to ceiling.  Only 1 person can be working at a time and any combination of weights, sets and reps can be chosen to accomplish the task as quickly as possible.  (i.e. Clean & Press 100 lbs. 100 reps or 50 lbs. 200 reps etc.  Split reps and sets between group).

FitCamp News!

• Our new FitCamp for Kids program starts on Tuesday, February 23, 2010. Classes are limited to a maximum of 12 participants and one class already has 6 signed up. Get all the details and more by taking a look at the FitCamp for Kids Program Flyer.
   
• ProGrade Protein President’s Day Sale!  This week only save $15 off ProGrade Protein when you order through our on-line store.  Learn more at http://ufc.getprograde.com/protein-recipe-1.html

It’s no wonder more and more kids are having trouble learning, can’t concentrate in school and are being diagnosed as obese.  They’re spending 6 hours a day sitting inactive and being over-stimulated.  Not only are they losing their focus and imagination by zoning in on TV, facebook and myspace but they’re also developing slower metabolisms, munching on excess calories and being pre-programed through re-curring advertisements and messages by food manufacturers to make them believe that eating fast and convenient junk food should be a normal part of everyday life.  Diseases and illnesses like diabetes, asthma and heart disease are more and more prevalent in teens today than ever before in human history.  Sadly enough if things continue the way they are going today’s parents may actually start to outlive their children.  So as a parent what are you to do?

Start Today!  Start teaching your kids healthy habits.  Start unplugging the television and computer even for just 1 day.  Start eating healthy dinners as a family at night.  Start planning activities for your kids that allow them to use their creativity and imagination without relying on technology to do it for them.  Start spending time each day playing, reading and laughing together.  Start getting active as a family and instilling values of health, fitness and good nutrition. 

What you do and learn in FitCamp should go beyond the studio doors.  It should impact your friends, your relatives and especially your family.  Get them moving.  Get them thinking healthy.  Get them eating healthy.  For this very reason we are starting our first FitCamp for Kids Program to help your kids learn how to have fun while exercising, the right way!  We still have a few spots left in each class so if you want your kids to start building a strong foundation for a healthy future then act fast and Register Today!

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TODAY’S FITCAMP!

Tabata:  (What is Tabata?  Complete eight 20 second sets of any exercise with 10 seconds rest in between each set).

1. DB Thrusters
2. Pull-ups
3. Air Squats
4. Burpees
5. Bicycles
6. PB Curls
7. DB Curls
8. Dips

FitCamp News!

Our new FitCamp for Kids program starts on Tuesday, February 23, 2010. Classes are limited to a maximum of 12 participants and one class already has 6 signed up. Get all the details and more by taking a look at the FitCamp for Kids Program Flyer.

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Dennis threw his wall ball so hard, it disintegrated right before his eyes

Troy – Max Deadlift: 405 lbs.
Jenn StL – “Cindy”: 12 rounds
Tristan – 1st Muscle-up
Tiff – Max Pull-ups: 25
Sheri B. – 2 Min Sit-up: 89
Lindsey W. – Max Clean: 115
Dennis L. – Max Clean: 165
Steve S. – “Cindy”: 18 rounds
Kathy H. – “Cindy”: 15 rounds
Jayne M. – Max Back Squat: 195
Kathy A. – Max Back Squat: 195

TODAY’S FITCAMP!

“Deadlift Merry Go Round”

Deadlifts (135, 95, 65)
Push-ups
KB Swings (20, 16, 12)
Sit-ups

18, 15, 12, 9, 6, 3, 6, 9, 12, 15, 18  YATC

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