What team has more balls?

W.O.D. 07/27/2011

There are 100 mini plastic balls all marked with an exercise or an instruction written on them.

The balls are in a big blue bad.

Before we begin, a camper picks a rep number for the workout that

will apply to all balls for the entire workout!

The bag is a distance away from the starting line.

“One-at-a-time” Partners/Teams - - We will divide the group into teams or

partnerships.

·         Have one team member at a time travel out to the bucket as quickly as possible, grab a

ball and travel back to their team. 

·         While this person is traveling out and back, everyone else on the team must hold a plank.

·         When the runner returns, he/she tells the team what the exercise is and they all perform it together/at the same

time, before putting the ball into their team/partnership pile/bag.

·         When the team finishes each exercise, a new team member travels out to get a ball while the rest

of the team holds a plank again.

·         Play continues until all the balls are gone or time is up at 25 minutes.

·         The team with the most balls wins!

07/26/2011 Tabatas W.O.D.

Warm-up 5-10 minutes

·         30 seconds of push-ups

·         30 seconds of squats

·         30 second of lunge twists left

·         30 second of lunge twists right

·         30 seconds of marching toe taps

W.O.D. 20/10 tabatas

8 rounds ea. exercise

20 sec work, 10 sec recovery

1 minute break between each exercise

·         Suicide Tap Down

·         Plank Jacks

·         Power Jacks

·         Body Saw Plank

·         Sea Turtles

5 min Light jog cool down.

5 min Stretch and complete

Results are in…

You guys did awesome!

 I am sooo proud of you.

1120    27:48.7 3998 KATY BARNICLE            RIPPED AND SEXY BOOT    F     08:58                  233/1715

1127    27:50.7 4002 CLAUDINE PRIOLA          RIPPED AND SEXY BOOT    F     08:58                  235/1715                

1881    32:05.0 3999 KELLY DEPCIK             RIPPED AND SEXY BOOT    F     10:20                  586/1715                

2032    33:11.0 4001 TARYN ORAMA              RIPPED AND SEXY BOOT    F     10:42                  665/1715                

2199    34:28.9 5036 EILEEN TOFIELD           RIPPED AND SEXY BOOT    F     11:07                  750/1715                

2304    35:22.7 4003 JACLYN SPEDALIERE        RIPPED AND SEXY BOOT    F     11:24                  806/1715                

2308    35:23.8 4004 THEO TILTON              RIPPED AND SEXY BOOT    M     11:24                  1501/2012

2892    43:20.8 4000 PAULINE DREWERY          RIPPED AND SEXY BOOT    F     13:58                  1160/1715

Healthy Mind = Healthy Body,

Theo Tilton

Core Galore!

In this exciting Core workout you will have a ring of cones, approximately 1 per bootcamper.
The basic idea is that everyone will hold a plank position until every client completes an exercise at the center of the ring.  The exercises will be performed in a pyramid style starting with 1 rep, then on the second round, 2 reps, 3rd round 3 reps, continuing til 8 reps on round 8.  Then we will start over again with a different exercise starting at round 1 and proceed to round 8 again.

This curcuit will be performed for the following 5 body basics exercises:

1. Squats - knee lift jumps
2. Push up
3. Lunge Twist
4. Wide Squats
5. Inchworm crawler

Perform 8 rounds of each exercise for every client. or until time runs out at 28 minutes1

You might be wondering why this is called CORE GALORE...
Did you get the part about holding a plank during everyones reps. you only get a break when it is your turn to do reps.  No worries we wo'nt be doing the same plank position the whole time.
We will switch it up to side planks and reverse planks as well..
Your gonna love it!

Remember it's hot out so drink plenty of water.

Peace,
Theo

5K Practice Run This Saturday 07/09/11

Bootcamp will be meeting on "The Green" in the center of Morristown, Sat, Jul 9th at 10 a.m.
Start time will be 10:15 sharp.
If you are not on the green before 10:15 and with the group we will leave without you.

We will be doing the 5K Practice Run/Walk.

MAP preview

Drink pleanty of water tonight and the morning of.
Eat breakfast no less than 2 hrs prior.

Remember we will not be able to leave anything behind so anything you bring with you will need to be carried during the run/walk.  example: car keys, water.

It is advisable to bring water with you to stay hydrated during the run.
During the actual race there will be water stations set up so you will not need to worry about this part.

I will print maps for everyone just in case anyone starts to get lost on the course.

Our team theme for the 5K is "I can do it, so can you!"

today is the last day to register if you want to participate in the 5K

July 14, 2011, 7:30PM
Headquarters Plaza Pioneer Park
Speedwell Ave., Morristown, NJ

I have created a team “Ripped and Sexy Bootcamp.”

To register go to: http://www.active.com/register/index.cfm?EVENT_ID=1938350&SUBEVENT_ID=1470593&TEAM_ID=992120&CHECKSSO=0&ticket=ST-273043-Po3jft7SNMbAQUtu24HtGKhVnvPpxbej0Fz-sso2

Out team t-Shirt is available:
http://www.zazzle.com/ripped_and_sexy_bootcamp_tshirt-235815528192327236


Healthy Mind = Healthy Body

Theo

First day of July Bootcamp - Bring a friend day!

Today is bring a friend day!

07/06/011

It is HOT out... So, DRINK plenty of water, cause we are going to have some military style workout fun today!!!

Up, Down, Left, Right, Forward, and Back
and more...

We will be doing some of the classics today:

• Squat Thrusts
• Multi-Planar Lunges
• Sprinting
• Crawling
• Jump Jack Squats

Don't worry. I will have water if you did not bring enough..

See you soon!