Greg's FitCamp

April 26 & 28

admin — Thu, 28 Apr 2011 13:03:58 +0000

I’ve missed posting a few workouts. I’ll try to get the next several posted. Everyone seems to really be improving. I’m noticing improvements in form, intensity, etc almost every week.
Here are the workouts we did this week:

4/26/11
Warm-up
20 sec builds
• Jog(20)
• Jog+ squats(40)
• Jog +Squats+Jacks(60)
• Jog +Squats+Jacks+Squat Jumps(80)
• Jog +Squats+Jacks+ Squat Jumps +Push-ups(100)
• Jog +Squats+Jacks+ Squat Jumps +Push-ups+Sit-ups(120)
• Jog +Squats+Jacks+ Squat Jumps +Push-ups+Sit-ups+Planks(140)

Tabata’s
Squat—Squat Jump
Push-Ups-Planks

WOD—For Time
800m Run (8laps)
Burpees
Box Jumps 21-15-9
Thrusters
800m Run

4/28/11
Warm-Up
Tabatas
Partner Drills/Laps—2 laps
Planks
Squats
Bridges
Hollow Rocks
Knee-2-Chins

Ladder—1 to 9 reps (m=65+/W=35+)
• Squat Thrusts
• Hand release Push-Ups
• Clean & Press
• Front Squat
• Sumo Deadlift High pulls

Short & Sweet

admin — Thu, 14 Apr 2011 11:11:44 +0000

Switched it up with a “Stations” workout this morning. Each station was three exercises for 4 minutes. The short duration kept the intensity up & made the workout fly by.

W-Up
Tabatas (20/10)
• Jog
• Xjacks
• Lunges
• CC skier
• DH skier
• High Knees
• Squats
• Squat Jumps

On the minute— for 8 min
Push-ups x 6
Sit-ups x 8
Jumps Squats x 10
1
Frog Jumps x 15
Push-Ups x 15
Laps x 2
2
Stationary Lunges x 20
DB Thrusters (touch Med Ball) x 8
Squat Thrusts x 8
3
Front Squats x 8
High Pulls x 8
Laps x 2
4
Hang Clean & Press x 6
Box Jumps x 8
Jump rope x 25

Birthday Workout

admin — Thu, 07 Apr 2011 10:55:12 +0000

Since today is my 36th birthday I thought I’d theme the workout on that number.

W-Up
Tabatas (20/10)
• Jog
• Xjacks
• Lunges
• CC skier
• DH skier
• High Knees
• Squats
• Squat Jumps

Warm-Up II
Walk-out-push-up-rt/lft rotate-mtn climb-walk-in-squat-lunge-jack x 5

Partner Drills
Push-press—laps—Jump squats on the minute x 10 min (men—45/w-25)

WOD
Thursters x 36
Squat Thrusts x 36
Push-ups x 36
Front Squats x 36
Box Jumps x 36

A Nasty Tuesday!

admin — Tue, 05 Apr 2011 12:14:18 +0000

Brought a few goodies back from the Crossfit certification I attended this past weekend. Check it out:

W-Up
Tabatas (20/10)
• Jog
• Xjacks
• Lunges
• CC skier
• DH skier
• High Knees
• Squats
• Squat Jumps

Warm-Up II
Walk-out-push-up-rt/lft rotate-mtn climb-walk-in-squat-lunge-jack x 5

Partner Drills
Sumo DL HP—med ball laps—push-ups on the minute x 10 min (men—45/w-25)

WOD—For Time (max of 12min)
Thursters 21-15-9
Squat Thrusts
2 laps

A Rainy Thursday!

admin — Thu, 31 Mar 2011 11:01:38 +0000

“Champions are everywhere, all you have to do is train them properly” – Arthur Lydiard

16 people got out of bed and came to FitCamp on this rainy, nasty Thursday morning. I was impressed! Check out our workout below:

Warm-up
• 2 Laps
• Dynamic Warm-up
• Tabatas (20on/10off)
1. Jog
2. X-jacks
3. Squat
4. CC skier
5. DH skier
6. Lunges
7. High Knees(sprint)
8. Squat Jumps

4th Quarter—15-12-10-8
• Push-ups
• Sit-ups
• Planks(30s)

Speed Circuit –8’s —8 mins
• Frog Jumps x 8
• Squat Thrusts x8
• DB Thrusters x 8
• ½ Sit-ups x 8
• 1 Lap
WOD—AMRAP in 15 min
• Hang Clean & Press x 5
• Front Squats x 5
• Long Jump Squat thrusts x 5
• Man Makers x 5

We’re Back!!!

admin — Tue, 22 Mar 2011 10:51:30 +0000

FitCamp returned this morning after a week off. We had several newbies & lots of returning campers. Looks like it’s gonna be a great group. Check out this morning’s workout:

W-Up
Tabatas (20/10)
• Jog
• Xjacks
• Lunges
• CC skier
• DH skier
• High Knees
• Squats
• Squat Jumps

4th Quarter
Push-ups—Sit-ups—planks
12-10-8-6

WOD—As many rounds as possible in 20 min
5 x Hang Clean & Press
7 x Box Jumps
9 x Squat Thrusts
11 x Push-Ups
13 x Bodyweight Squats
15 x Frog Jumps
400M Run—Sprint straights—recovery corners

Ending with The Ladder

admin — Thu, 10 Mar 2011 12:19:49 +0000

We brought this 8 week stretch of FitCamp to an end with the Ladder workout. We’ll all take next week off & resume classes on Tuesday March 21st, 2011.
Today’s workout:

Warm-UP- 2 Laps
Dynamic W-Up

Partner Drills—2 laps ( 2 Rounds Each)
• Planks
• Push-Ups
• Static Squats

WOD “An Oldie but Goodie”(AKA The Ladder) —For Time
Partner up, take turns doing reps, 1 rep each, 2 reps each-up to 9 each. 2 Laps between exercises.

• Hang Clean & Press (m=65/W=35)
• Barbell Front Squats(M=65/W=35)
• Burpees
• DeadLifts(M=65/W=35)
• Spiderman Push-Ups
• Frog Jumps

Crazy 8′s

admin — Tue, 08 Mar 2011 13:55:00 +0000

Awesome Fitcamp this morning. One of the biggest groups I’ve had in a long time too. After warm-up we split into teams(men vs women) and did the workout. We had two 8 min rounds with 2 minutes of recovery between the rounds. We cut all reps in half the last 2 minutes to really push that intensity up.
Both men & women groups did awesome, but our special guest Tiffany, helped give the women the advantage. Check the workout out below:

W-Up

Tabatas (20/10)

Jog
Xjacks
Lunges
CC skier
DH skier
High Knees
Squats
Squat Jumps

Warmer-Upper

Jump Squats—Squats—static– 3min.
Push-ups—Plank-ups—Planks—3min

WOD—AMRAP(2 x 8min w/ 2 min recovery between rounds. Last two minutes of rd 2 all 4 reps & 1 lap)

8 x Squat Thrusts

8 x Clean & Press

8 x Push-Ups

8 x Front Squats

8 Box Jumps

2 Laps

3/1/11 —Stations

admin — Tue, 01 Mar 2011 12:12:28 +0000

After warm-up we split into 4 groups and worked our way through 4 different stations. Each station lasted 7 minutes with 1 min rest between stations.

W-Up

Tabatas (20/10)

Jog
Xjacks
Lunges
CC skier
DH skier
High Knees
Squats
Squat Jumps

Stations—7 minutes each

Frog Jumps x 10

BW Rows x 10

Push-Ups x 10

Laps x 2

Stationary Lunges x 10

DB Thrusters x 10

High Pulls x 10

Squat Thrusts x 10

Front Squats x 10

Dips x 10

Box Jumps x 10

Laps x 2

Hang Clean & Press x 6

DeadLifts x 10

Planks ( 30s count)

Jump rope x 25

5×5

admin — Thu, 24 Feb 2011 15:05:05 +0000

Great FitCamp workout this morning. Everyone pushed hard & seemed to enjoy the “pain.”

Partner Laps—2 laps

Jumps Squats

Push-ups

Static Squats

Planks–

Sit-ups—

Hollow Rock

WOD—As many rounds as possible–15 minutes

5 x Broad Jump Burpees

5 x Clean & Press

5 x Deadlifts

5 x Front Squats

5 x Switch Jumps

300M Run—Sprint straights—recovery corners