Jared – After “Double Pyramid Helen” workout last Thursday TUESDAY: 9/14/10 Front Squat 5RM x 5 on 2Min “AirForce“ 20 Thrusters (95/65 Rx) 20 SDHP 20 Push-Jerks 20 OHS 20 Front Squats *Complete all 5 exercises above in order stopping for 4 Burpees on the minute every minute until all reps finished.  .Read more

There are only 12 days left before our Fall Throwdown on Saturday, September 25th.  Will you be there? MONDAY: 9/13/10 L-sits 4 x 30sec. “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 5 rounds for time with a mandatory 3 minute rest after each round. Patrick’s Tips:  To get the most out of this workout each round should be completed as fast as possible knowing that a long 3m rest is on the horizon.  Don’t try to pace yourself because there is a 45 min CAP and in order to finish you’ll need to go all out during each round.  Transition quick from exercise to exercise and push deep into the red zone and try to do big sets.  Good luck and make sure to log your times and rounds completed on the studio whiteboard after your workout.  Also, come back to the site and let everyone know how...Read more

Are you having a hard time mastering the double under?  We use this exercise frequently enough in class that it’s one you will want to learn how to do.  Here is a quick video of Buddy Lee demonstrating his jump rope skills and talking about the “power jump” which will help you in getting your first double under.  The video is short so make sure to check it out.  FRIDAY: 9/10/10 Back Squat 3RM x 5 on 2 minutes “Fight Gone Bad“ – 1 minute of each of the following 5 exercises followed with 1 minute of rest.  3 rounds.  Score each round by tallying total reps for all 5 exercises.  Score workout by adding total reps for 3 rounds.  Wall Ball (20/14) SDHP (75/45) Box Jump (20″) Push-Press (75/45) Row (count calories burned) Post scores and thoughts to comments. .Read more

I met with Nick yesterday for our weekly programming meeting.  We started talking about expectations in FitCamp and the importance of prescribed (Rx) weights for workouts.  We also discussed who should be using Rx and who should be using non-Rx and how to properly determine the scaling (making easier/harder) for each member in class.  One thing we realized was that not all of us may have a clear picture of how to properly choose weights and scale exercises while staying safe and still getting the most from the workouts.  After some brainstorming we came up with the following 5 step progression for new and existing members.  This progression is not absolute and where you start may change depending on the exercise or workout.  However it should give you a good idea of how to think about the workouts and ultimately see the best results. (This progression should be used for all movements we do in...Read more

Before every class I see Dave R. practicing his double unders.  For weeks he would show-up about 15 minutes before class and right away he would practice his #1 nemesis, double unders.  Lots of whip marks later he now officially has his first successful DU under his belt and is moving on to setting a new PR for the leaderboard.  Everyone has a weakness, something they struggle with or just haven’t figured out the technique to do it.  (If you did yesterday’s class then maybe Overhead Squats comes to mind).  Most people avoid practicing their weakness like the plague.  Dave’s strategy for success is the perfect example of how you can reach higher levels of fitness and excel in FitCamp.  Pick an excercise you struggle with, practice the skill or movement at least 3 times per week before or after class.  Ask questions and learn from the people around you by asking members who excel...Read more