Ultimate FitCamp » Member Support

THURSDAY 9.9.10 – FitCamp Progressions

Patrick — Wed, 08 Sep 2010 20:20:41 +0000

I met with Nick yesterday for our weekly programming meeting. We started talking about expectations in FitCamp and the importance of prescribed (Rx) weights for workouts. We also discussed who should be using Rx and who should be using non-Rx and how to properly determine the scaling (making easier/harder) for each member in class. One thing we realized was that not all of us may have a clear picture of how to properly choose weights and scale exercises while staying safe and still getting the most from the workouts. After some brainstorming we came up with the following 5 step progression for new and existing members. This progression is not absolute and where you start may change depending on the exercise or workout. However it should give you a good idea of how to think about the workouts and ultimately see the best results.

(This progression should be used for all movements we do in FitCamp on an individual basis based upon your abilities, strengths and weaknesses. If we do an exercise in class that you struggle with then start with step 1 and build up over time to step 4 or 5. For the exercises you excel at then go as close to step 4/5 as you can for the workouts).

Step 1: Master the Movement – using bodyweight or PVC practice the movement during the workouts so you can achieve full range of motion with proper form. This may require intense flexibility work and focus over a few weeks for some moves or some 1-on-1 time before or after class. Use PVC during the workouts and focus on FORM and execution of the movement, intensity for this movement will come later. Once you can demonstrate full range with form gradually increase loads in step 2.

Step 2: Light Load - Jump up to a black, blue or green body bar and now become proficient at the movement with a light load/weight. Use this weight for a week or two and still focus on form, not intensity. After you have been “approved” to ramp up the weight then go to an olympic bar for another week or two. This 2-4 week period will give you adequate time to practice the movement and drill in the form for the next step. Make sure to ask for help during class if you are not sure if you are doing the movement corectly before moving on to the next step.

Step 3: Under Prescribed – At this pont you have built a firm foundation for adding in more weight and now is where will start feeling the intensity of the movements much more. Start by adding 5-10 lbs. to a lifting exercise each time you see it in class until you can move on to step 4. If your form starts to “go” then adjust the weight back down until you can re-enforce proper form and attempt the higher weights again. Progress is the key to success here so always keep yourself trying new variations and increasing difficulty. Challenge yourself and try new things, this is how you will get stronger, healthier and fitter.

Step 4: Prescribed (Rx) - It is not essential to use prescribed weights for any of the workouts we do in FitCamp in order to elicit a positive physical response. Rx weights are only guidelines and should be used only after successfully demonstrating competeance in steps 1-3. With any movement, exercise or workout there are going to be Rx standards used to measure progress and ensure adequate intensity for the workout. As you get stronger and more confident with certain movements then start using Rx weights during the workouts. Now is when you will start seeing your greatest gains.

Step 5: Over-Prescribed (Rx+) – There are a few rare cases where over-Rx weights would be used in a workout as a way to continue to build strength. When you are crushing the Rx workouts then using over Rx would be a great strategy for improving times for Rx workouts.

OPT – Sub 7min “Helen”

THURSDAY: 9/9/10

L-sit: 4 x 30 seconds (go for Max L-sit PR on parallettes)

“Double Pyramid Helen” – (2010 CrossFit Games, fastest times, Men: Graham Holmberg 16:59, Women: Annie Thorisdottir 17:53)

1200m Run
63 KB Swings (53/36)
36 Pull-ups

800m Run
42 Swings
24 Pull-ups

400m Run
21 Swings
12 Pull-ups

Post times (and thoughts) to comments.

WEDNESDAY 9.8.10 – What’s your weakness?

Patrick — Tue, 07 Sep 2010 21:29:13 +0000

Before every class I see Dave R. practicing his double unders. For weeks he would show-up about 15 minutes before class and right away he would practice his #1 nemesis, double unders. Lots of whip marks later he now officially has his first successful DU under his belt and is moving on to setting a new PR for the leaderboard. Everyone has a weakness, something they struggle with or just haven’t figured out the technique to do it. (If you did yesterday’s class then maybe Overhead Squats comes to mind). Most people avoid practicing their weakness like the plague. Dave’s strategy for success is the perfect example of how you can reach higher levels of fitness and excel in FitCamp. Pick an excercise you struggle with, practice the skill or movement at least 3 times per week before or after class. Ask questions and learn from the people around you by asking members who excel at your weakness for a helping hand. And then…practice, practice, practice. As your weaknesses become strengths then EVERYTHING else will improve.

Christy

WEDNESDAY: 9/8/10

Deadlift 3RM x 5

The “Chief”: Complete AMRAP in 3 minutes of the following triplet:
3 power cleans (135/95),
6 push-ups,
9 air squats
Then rest exactly 1 minute
Repeat for 5 total cycles of 3 Min AMRAP and 1 Min rest.
Score equals total number of completed rounds.

Post time to comments.

MONDAY 8.30.10 – Success Journals

Patrick — Mon, 30 Aug 2010 09:25:40 +0000

How do you track your success? The average exerciser measures their fitness success using one of the mostemotionally draining tools on the planet, the scale. If the number goes down there is a glimmer of hope that what you’re doing is working. If the number goes up then watch out, self-sabotage is only days away.

I suggest you not be average. Be above average. In fact, be extraordinary and start doing what the most successful athletes and exercisers on the planet do. Measure your results and success by looking at your performance. Are you fitter today than you were 1 month ago, 6 months ago, 1 year? Are you moving better, feeling better, performing better. Can you squat lower to the ball. Are pull-ups going from impossible to “this might just work”. Are your numbers going up? Max Deadlift, squat, push-ups, cleans, presses? Have your Fran, Diane and Annie times decreased? The scale has it’s place but these are the true measurements of performance and of your success.

Start tracking your success by using a success journal. Go out and grab a simple 1 subject notebook where you can log in your workouts each day and any new PR’s you set during class or on your own. You’ll be amazed when you look back after a few months and see how far you’ve come.

: Tony

MONDAY: 8.30.10

Front Squat – 3RM x 7

“Lucky’s Revenge“
10 Front Squats (135/95)
15 Toes 2 Bar
200m Run
7 Rounds for Time

*Rate this workout, post your time or add your feedback to comments.

Learn How to Accelerate Your Success and Results: Our upcoming 2-day FitCamp Elements program begins Monday Sept 13th & 15th. Space is limited to 6 members so if you are looking for that extra edge then sign-up today. Read more…

Vacation workouts

Patrick — Fri, 16 Apr 2010 17:24:05 +0000

FitCampers!

You may have already experienced that feeling of taking time off from FitCamp and coming back to the studio feeling like you never worked out a day in your life.

There’s no worse feeling than sucking wind, wishing class was over, only to look at the board and realize you are just finishing the warm-up.

When only weeks ago you were feeling lean, healthy, athletic and at your fittest.

Nick and I see this alot especially during the summer months when many members go on vacation.

It pains us to see someone get so far with their health and performance only to be set-back by eating poorly and lying around on the beach for a few weeks.

To help keep this from happening to you, we just came up with a quick list of workouts to help you stay “FitCamp Fit” this summer.

These workouts are short, high intensity and require NO equipment.

They are perfect for vacation workouts, at home or even if you are on the fence with trying FitCamp and want to get an idea of what kind of workouts we do.

You can find the “Vacation Workout” page in the member’s area.

Enjoy and have a great weekend!

FitCamp Health Benefit

Dawn — Tue, 22 Dec 2009 19:13:52 +0000

Did You Know You Can Get Back Up to $400 Per Year From Your Health Insurance Company Just For Being an Active Member of FitCamp?

Learn more at… http://www.ultimatefitcamp.com/members-area/health-benefit/

What Should You Eat Before FitCamp?

Patrick — Tue, 08 Dec 2009 16:42:28 +0000

A great question I am frequently asked is what to eat before FitCamp (or any workout for that matter). My response is usually case-specific depending on the time of day you take FitCamp and your location about 30-60 minutes beforehand (at home, at work, in the car). Either way you need to feed your body the right mix of healthy carbs, proteins and fats before class in order to burn more fat, get that lean and toned look we all want and have more energy so you can finish your workouts feeling great. To accomplish this we need to find foods that are easy to make, can be preparred quickly and have all the right mix your body needs to perform at your best.

Here are 3 quick and easy snack and meal ideas that are perfect to not only fuel your workout but also keep you burning fat for hours afterward.

Pre-Workout Breakfast: (30-60 Minutes before class)

Egg White Omelet w/Toast - This is a staple pre-workout meal that is quick and easy to make before heading in for class in the morning. Add 2 tsp of olive oil to skillet and warm at medium heat. Add 1 c. of Egg Whites (you can get these pre-seperated in dairy section of supermarket), cook until egg whites are solid. Flip, then add 1 oz. cheese (goat cheese, swiss or provalone are best). Fold and serve. While eggs are cooking make 1-2 pieces of toast (Ezekial Bread or Whole Grain). Skim toast with 2 tsp of Peanut Butter (Teddy’s All Natural). Serve with 8-12 oz. tea or coffee and 1 serving of fresh fruit.

Pre-Workout Shake: (30-60 Minutes before class)

Fruit & Protein Smoothie – This is one of my FAVORITE shakes for pre or post workout. I’ve searched high and low over the years for good quality protein shakes and “ProGrade Workout” is by far the best out there (great ingredients, ideal macronutrient ratios and tastes great too!). Add 12 oz. of cold water to blender. Add 1 whole banana (I like to peel and freeze a bunch of these each week right before bananas are about to go bad). Add 1 cup of frozen strawberries (buy them in freezer section but without sugar added). Add 1-2 tbsp of Peanut Butter. Then add 2 scoops of “ProGrade Workout”. Blend for 60 seconds and serve.

Pre-Workout Snack: (Great for on the go! 15-30 minutes before class)

ProGrade Cravers – I found these bars a little while back and was immediately hooked. My wife Angela and I bought 3 boxes to try them out and they were gone in about 4 weeks. They literally taste like candy but the ingredients are by far the best i’ve seen compared to what you can buy at the local supermarket or convenience store. If you are ever in a rush, need a quick pre-workout snack or have a craving for something that is good for you and tastes GREAT then these are your best bet. Cravers come in a few different flavors and are all organic.

Quick Tip: Whether you take AM or PM classes be sure to drink 8-16 oz. of water first thing in the morning to re-hydrate your body. This will help reduce carb cravings, increase performance and keep your energy levels up.

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