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By Patrick, on April 15th, 2010
Lisa L. joined FitCamp last summer and she is fast approaching her 1 year anniversary with us. The other day she sent me this e-mail and I had to share it with you.
Hey Patrick,
Had to share something with you.
Stopped at Old Navy today, bought 3 mini skirts, but that’s not the cool part. Last summer when I started with you, I had a pair of dress shorts I couldn’t fit into. They were a size 14. Today, the skirts are a size 8! I wanted to say thank you as always and let you know how much I appreciate your belief in me.
Just thought I’d share that with you and tell you how much I love fitcamp!
Yours in health,
Lisa L.
p.s.
Kileed polar bear 100 today!! wahoo
Thanks for the great e-mail Lisa! Summer is almost here and because of all our hard work you can now enjoy showing off those new sleek and sexy curves. Who knew all those double-unders, wall balls and burpees would have paid off so well.  Keep up the great work Lisa!
 - Lisa L. – Crushing it!
By Patrick, on March 4th, 2010
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.
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
By Patrick, on March 2nd, 2010
A few months back a man came into the studio to talk to me about joining FitCamp.
(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.
- DB Bench Press
- DB Row
- Lateral Plyo Step
- BB Shoulder Press
- PB Curl
- PB Hypers
- BB Curl
- Bench Dips
- Jump Rope
- Hover
- Static Wall Squat
- 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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By Patrick, on March 1st, 2010
Last Week’s PR’s: (Ladies are kickin’ some serious butt with Pull-ups!! A few months back we had only 2-3 women doing pull-ups unassisted and now they are taking over the leaderboards with this week’s new PR’s).
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
.
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
By Patrick, on February 25th, 2010
Today’s FitCamp!
“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.
- Air squats
- Push-ups
- Bicycles
- DB Press
- Lateral Speed Step
- RB Bicep Curl
- Tricep dip
- Pull-ups
- KB Swings
- REST/Water Break
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 5:15am FitCamp doing 2 minute drills on Monday .
By Patrick, on February 24th, 2010
Today’s FitCamp!
“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 .
By Patrick, on February 22nd, 2010
Last Week’s PR’s: (Great Job Everyone!)
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 .
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.
- Wall ball (10 ft. target, 20 lbs/10 lbs)
- KB High Swings (20 kg/16kg)
- Bicycles
- Burpees
- 15 yd Sprints
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By Patrick, on February 19th, 2010
Today there is no FitCamp Daily Dose. Just a quick snap shot of Tristan post-workout on Thursday. (At least what’s left of him).
Also, in case you haven’t heard yet Tristan and I are starting a brand new program called “FitCamp for Kids” beginning next Tuesday the 23rd. I can’t stress it enough how important it is for kids to learn the importance and value of exercise. Especially in today’s society where 60% of kids are now obese. Without drastic changes these kids will grow up suffering from heart disease, diabetes and a lifestyle of poor health and illness. The younger they learn how to exercise the more likely they will be to continue healthy habits as they become adults. If you know any kids ages 6-16 who play sports, need to get active or just want to have fun working out then call us today to get them signed up!
978-537-4200
There are still a few spots left!
 What happened to Tristan?
By Patrick, on February 18th, 2010
Today’s FitCamp:
“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
By Patrick, on February 17th, 2010
A little late with today’s FitCamp DD, sorry to leave you hanging!
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
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