And It Begins

We started a new Boot Camp tonight and everyone killed it. Keep it up!! Remember the 80/20 rule. Now for what we did

5:45 class

Baseline

ab circuit


6:45 class

10 rounds

5 push ups
10 sit ups
15 squats

Airdyne and planks



Cardio/Distance

bike/run/row 45min

TUESDAY



-6:00 class

rowing, thrusters, burpees



-7:00 class

TABATA



-Cardio/Distance

250m row x10( rest 3x's as long as your 250m sprint)



WEDNESDAY



-7:00 class



upper body and ab circuit



-Cardio/Distance



Do main board WOD

The Race is on

Monday



-Warm up



-7:00



Teams of Three



-1500m row as team

then

-AMRAP-

10 ball slams

10 burpees

(only one team member working at each station)



-Cardio/Distance



5 rounds

1 minute on 2 minutes off (row/bike)

And it's Friday

Wednesday

-warm up

-7:00 class

-arm and ab ciruit

Cardio/Distance

Do main board WOD (see steves muslce palace)


Thursday

-warm up

-6:00 class

burpees
ring rows
ball slams
rowing
(complete designated number of reps at each station as a team)

-Cardio/Distance

20 minutes steady state cardio (your choice biking, rowing, or running)


Friday

-warm up

-Cardio/Distance

50-40-30-20-10-10-20-30-40-50 calorie biking/rowing
(rest as long as it takes to complete interval; i.e. 2 minutes for 50 calories 2 minutes rest)




Remember our next Boot Camp begins January 31st limited spots available. DO NOT MISS OUT!!!

TUESDAY

Warm up

300 jump rope

-3Rounds-
10 push up
10 squats

6:00 Boot Camp

3 Rounds
(1 min at each station)
-box step ups
-sit ups
- jumping jacks
-push ups
-kbs
-rest

Ab Circuit

7:00 Boot Camp

1-10
Burpee Boxjumps

2000m row relay

Cardio

3x 1000m row
(rest 3 min between rows; do not deviate more than 10 seconds on each row)

Monday

Warm up

300 jump ropes
500m row

Bootcamp

10-1

kbs and db thrusters
(to be done with a partner. You work, partner rest)

12 min amrap
5 push ups
10 situps
(to be done with a partner. You work, partner rest)

5 min abs

Cardio
8 rounds
30 sec on 20 sec off (rower or airdyne bike)

-the 30 seconds on should be all out efforts


Reminder we are starting our Valentine Boot camp on January 31st on Monday and Wednesdays at 5:45 pm. If you are interested or know anyone who is email me at michaelkfrierson@gmail.com There are limited spots available.



Here is an article that may help with time management, or at least keeping your sanity.

http://www.charlespoliquin.com/ForWomen/Articles/12/The_15_Rule.aspx

I'M BAAACCCK!!!!!

So its been a little bit since the last post. I know, I know I need to get on it. Well I promise we are here for the long haul. I hope everyone had a wonderful New Years and encourage all to be a better you in 2011. Set goals for yourself, tell someone, and be accountable for those goals. No goal is to big or for that matter to small, but please make specific goals that are measurable. A good example of this is I want to loose 20 pounds by March 14th. A bad example is I want to lose weight. See the difference? So make your goal for 2011 known, measurable, and stick to it. Some goals can be attained easily some will take more work and that's ok. JUST DON'T GIVE UP! NEVER EVER GIVE UP!!!

Here is a little food for thought that Jeri stumbled upon. It's never too late.





http://fitbie.msn.com/get-fit/secret-being-fit-life/page/2?gt1=50003