Wednesday

9:00 Bootcamp at EAC

A. Warm up

B. Filthy Fifty Bootcamp Style

50 KB Swings

50 Box Steps

50 Push ups

50 Walking Lunges (Each Leg)

50 Push Press

50 Back Extensions

50 Sit ups

50 Burpees

50 Bicycles

TT: Lisa 26:26  Chris 28:22.  Welcome back Lisa

Tuesday

6:30 P.M. Bootcamp at EAC

A. Warm up

Hip & shoulder mobility, stretching, side shuffle and run

B. Deck of cards

Each number on the card is the number of reps performed.

     Hearts = Mountain Climbers

     Diamonds = Sit ups

     Spades = Push ups

     Clubs = Overhead Squats

     Face cards = 10 reps

     Aces = 11 reps

     First Joker all cards x's 2

    Second Joker back to normal

Flip 4 cards, perform the movements and roll the dice for the number of laps to run.

Flip 8 cards, roll dice

Flip 12 cards, roll dice

Flip 8 cards, roll dice

Flip 4 cards, roll dice

Team A; Roz & Jenny finished in 31:50 running a total of 14 laps.

Team B; Dawn & Christina finished in 39:58 running a total of 21 laps.

This is no easy task by any means.  Great job by all the ladies.  They should be feeling this one tomorrow.

Monday

9:00 Bootcamp at EAC

A. Warm up

B.  Functional 3

7 push ups

11 squats

15 180 degree crunches

As many rounds as you can in 10 minutes.

C. The 4 rounds of success

      Round 1

       20 dips

20 walking lunges (each leg)

      run 3 laps

      Round 2

      20 dips

   20 thrusters

     run 3 laps

      Round 3

       20 dips

20 ground to sky jump squats

     run 3 laps

      Round 4

       20 dips

   20 steps ups

     run 3 laps

D. Row 1500 meters

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6:30 p.m. Bootcamp at EAC

A. Warm up

Hip & shuolder mobility, shuffle runs quad stretching

B. 4 rounds for time;

15 squats

15 dips

15 deadlifts

15 push ups

Run 3 laps

Roz 18:48, Christina 19:13, Jenny 19:20 and Dawn 20:13.

C. Tabata sit ups - plank hold

Roz 1 minute, Christina 44 seconds, Dawn 28 seconds and Jenny 26 seconds.

Sunday

21 , 15, 9 reps of

225# deadlift

pull ups

Post time and comments.

Stay tuned for CrossFit for kids program coming soon to Eastlake.  To see what it's about check out http://crossfitkids.typepad.com/.

Friday

6:30 a.m. 3 rounds of:

15 DL

15 dips

15 squats

5 minutes in bike

Use weights and levels according to fitness level.

9:00 a.m. Bootcamp at EAC

A. Warm up

B. Medicine Ball Drill

C. Row 1000 m

    21 Push press

    21 Push up

    Row 750 m

    15 Push press

    15 Push up

    Row 500 m

    9 push press

    9 push up

    Row 250 m

Both Chris and Kelli finished this in less than 20 minutes.  Great job by both.

6:30 p.m. Bootcamp at EAC

A. Warm up

Hip & shoulder mobility.  Indian run.

B.  Functional 3

7 push ups

11 squats

15 180 degree crunches

As many rounds as you can in 10 minutes.

C. The 4 rounds of success

      Round 1

       20 dips

20 walking lunges (each leg)

      run 3 laps

      Round 2

      20 dips

   20 thrusters

     run 3 laps

      Round 3

       20 dips

20 ground to sky jump squats

     run 3 laps

      Round 4

       20 dips

   20 steps ups

     run 3 laps

B. Results (# of rounds)

Roz 8, Christina 7, Dawn & Jenny tied at 6.  Today's workout was very taxing.  All 4 did an excellent job.  It was really a Kodak moment.

Wednesday

6:30 a.m.

2 rounds of:

25 KB Swings

25 push ups

25 push press

25 sit ups

25 Pull ups (smith machine assisted)

25 Squats

25 SDLHP

Pat did a great job today.  She shaved off more than 2 minutes from the previous attempt at this workout.  She has also lost a phenomenal 12 total inches over the last 30 days.  Keep it up Pat.

9:00 a.m. Bootcamp at EAC

A. Warm up

B. Filthy Fifty Bootcamp Style

50 box step ups 20" box

50 KB Swings

50 Push ups

50 Walking lunges (25 each leg)

50 Sit ups

50 Push press

50 Back extensions

50 Burpees

Complete on 747

Kelli smoked this today.  18:54 and completed 6.5 of the 747.

6:30 p.m. Bootcamp at EAC

A. Warm up

B. Court Basics

crab walk to half court, lunge other half of court and sprint back.  DO this four times.

C. 21,18,15,12,9,6,3 of:

Push press

Squats

180 degree sit ups

Dawn 14:17

Christina 14:28

Jenny 13:14

Roz 12:16

Monday

9:00 a.m. Bootcamp EAC  Day 1 Camp 2

5 KB Swings

10 Push ups

15 BW Squats

Complete each round on the minute every minute for 30 minutes.  1 round consists of all 3 exercises.

Kelli blew through these today and completed 23 rounds in 30 minutes.  That is awesome!  As she can tell you, that is not easy.

6:30 p.m. Bootcamp at EAC Day 1 Camp 1

A. Warm up

B. Fit Test

Max reps in 1 minute of:

Push ups   

Squats

Sit ups

747's

C. 3 Rounds for Time of:

15 lunges

15 dips

15 push ups

15 bicycles

Run 3 laps

B. Fit Test

Push ups 

Roz. 33, Christina 23, Jenny 25, Dawn 19

Squats

Roz. 35, Christina 33, Jenny 28, Dawn 23

Sit ups

Roz 29, Jenny 20, Dawn 15, Christina 7

747's

Roz 7, Jenny & Christina 5, Dawn 4

C. Roz 19:18, Christina 20:42, Jenny 21:04, Dawn 21:06

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Great job ladies.  I can't wait to see how you guys progress as the camp moves along.  Kepp it up.