R.S.B.C 2011 Season has come to a close and I wanted to let you know how deeply grateful I am for everyones participation in R.S.B.C.
Not only did we record tremendous results from all participants in bootcamp this season but we also managed to raise more than $500.00 for local charitable organizations and giving back to our community.
For this I am deeply grateful. Thank you to everyone. I look forward to our next season.
During the break I will be gearing up to provide an exciting new season of R.S.B.C in 2012.
Theo Tilton
Wednesday, October 26, 2011
Thursday, October 6, 2011
Syncronized Formation Workout
Let's get SYNC'd!
Today W.O.D for 10/06/11
Form single file rows and columns
3 rows of 3 or 4 rows of 3 are good.
Perform exercises on command for 2 minutes with a 30 second break
Instructor will call out positions and direction and or exercises.
This is kind of like a workout version of Simon-Says!
Forward = Run Forward
Back = Run Backward
Left = Karaoke Left
Right = Karaoke Right
Up = Jump up
Down = Drop down to drown and then get back up
Instructor may also call out an exercise with a rep number.
Clients must perform the exercise for the specified number of reps and get back into formation.
The idea is to keep the formation unified and even otherwise more dreadful exercise will be added on the spot.
ENJOY :-)
Healthy Mind = Healthy Body
Theo Tilton NASM CPT
Today W.O.D for 10/06/11
Form single file rows and columns
3 rows of 3 or 4 rows of 3 are good.
Perform exercises on command for 2 minutes with a 30 second break
Instructor will call out positions and direction and or exercises.
This is kind of like a workout version of Simon-Says!
Forward = Run Forward
Back = Run Backward
Left = Karaoke Left
Right = Karaoke Right
Up = Jump up
Down = Drop down to drown and then get back up
Instructor may also call out an exercise with a rep number.
Clients must perform the exercise for the specified number of reps and get back into formation.
The idea is to keep the formation unified and even otherwise more dreadful exercise will be added on the spot.
ENJOY :-)
Healthy Mind = Healthy Body
Theo Tilton NASM CPT
Monday, October 3, 2011
Spiders, Bears and Crabs oh my!
W.O.D. 10/03/2011
Create teams of mixed fitness levels.
Teams will perform the following exercises between a set of two cones.
And will repeat the exercises until the first team completes all exercises within the round for 3-4 rounds.
Cones will be set up 25-30 yards apart.
An easier distance of 15-20 yards will be set up for harder exercises like the spider man climbers.
Perform each exercise between the cones in a straight line starting at the closest cone and completing the exercise until you reach one of the further cones. Once completed, run back to starting position where everyone on team is performing a standard cardio movement like: jumping jacks, or jog in place.
Exercise to be performed are*:
Yours in good health,
Theo Tilton NASM CPT
Create teams of mixed fitness levels.
Teams will perform the following exercises between a set of two cones.
And will repeat the exercises until the first team completes all exercises within the round for 3-4 rounds.
Cones will be set up 25-30 yards apart.
An easier distance of 15-20 yards will be set up for harder exercises like the spider man climbers.
Perform each exercise between the cones in a straight line starting at the closest cone and completing the exercise until you reach one of the further cones. Once completed, run back to starting position where everyone on team is performing a standard cardio movement like: jumping jacks, or jog in place.
Exercise to be performed are*:
- Spider man climbers(with push-up advanced)
- Bear Crawl
- Crab Walk
- Inchworms
- Leap Frogs
Yours in good health,
Theo Tilton NASM CPT
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