Luck of the Irish

OR maybe it was bad luck......as we repeated the St. Paddy's Day workout at Mission Bay.

This seems to be unanimously one of the tough ones. But everyone gave it their very best, and the results showed it.

Max rounds in 20 mins:

• run (guesstimated 400m)
• 5 burpees
• 10 dips
• 15 KB Swings
  

Jennifer 5 + a run
Sharon 5
Rachel L 6
Nicole 6 + a run (Nicely done!! Her soon to be husband had better behave or he'll get a whupping)
Rachel R 5 + a run
Julia 5 + a run
Galina 4 + 1/2 run
Jasmine 6
Mo 5 + 5 burpees, 10 dips and 10 swings (so close!!)

Glover Park

As Mark and Kavita are gluttons for punishment we had a go at the Crossfit work out Helen.
Well done too Tracy. Bet you wished you had gotten up for the 6am class! Actually, they were probably both as bad as each other today.....
3 rounds of:

• 400m run
• 21 Kettlebell swing
• 12 Chins or Inverted Rows

Mark 11:51 (Chins and 24kg KB-New PB)
Kavita 10:37 (Rows and 8kg KB-New PB)
Tracy 9:18 (2 rounds Rows and 8kg KB-informs me that the Mission Bay 400m is way too short!)
I'll bring a distance marker out with me next time guys.

Dirty Thirty

At Mission Bay and St Heliers the groups re-tested pushups. Victoria Park retested situps. Then to finish, a routine adapted from colleague Jerry Hill at Old Town Crossfit in Virginia .

Pushups
Rach (first test) 24(k)
Phil: from 10 to 15
Sonya: from 10 to 20(k)
Mo: new Baseline 8 Full
Jasmine: from 14 to 30(k)
Galina: (first test) 21(k)
Mark: unsuccessful attempt on PB of 53 Full
Kavita: New Baseline of 10 Full

Situps
Paul Baseline 39
Jen from 66 to 78
Emma from 50 to 67
Kelly from 56 to 73
Suse from 77 to 90
Daniel from 68 to 73
Marie baseline 75

The Dirty 30's - 30 straight reps of each of the following:

• Kettlebell Swing
• Medball Thruster
• Stepup or Jump
• Kettlebell Clean and jerk
• Inv.Row, Jump Chin or Chin
• Pushup
• Kettlebell High Pull
• Jumping Slamball
• Situps
• Burpees

Jenny W. 17:22
Paul 17:22 (Mod Slam)
Emma 12:00
Kelly 13:00
Suse 14:17
Daniel 12:20 (Jumps)
Marie 12:29
Rach L. 15:22 (mod situp)
Phil 16:30
Jen C. 17:42
Sonya 20:00
Julia 19:10
Jasmine 15:50
Galina 13:32 (20 reps)
Mo 17:12
Kavita 15:13
Mark 17:52 (Chinups and Big KBs)

Two weeks down, two to go

Some elements of retesting will be present in many of the sessions over the next two weeks.

Excellent improvements after only 2 weeks.

Maximum Pushups (k=kneeling)
Emma added 14 to her total (36--50k)
Kelly added an extra 5 (35--40k)
Suse (28--40kk) 12 rep improvement
Paul (1st test 30k)
Jennifer (20--31k) up 11reps
Jenny (no prior total--54)
Daniel (26--24) a decrease, but allowed seeing as a shoulder reconstruction is scheduled for next week!
Marie (no prior total--39k)

After a kettlebell complex, a short, but very intense workout made for a great start to the short week

• Turbo Gasser
• Burpee Stepups x 10
• 50m sprint
• 1 arm Thruster x 20
• 10 mins
  

Good Friday Training

Thanks everyone for coming along to Mission Bay on your day off. Nice that the sun was up for a change though.

Warmup- Partner Ladders

• Squat
• Pushups
• Situps
• Stepups
• Dips
• Mountain climbers
• Slamball
• MB Thruster

Team Circuits- Team total rounds in 10 mins

• Medball Thruster x 10
• Bear Crawl x 10m
• KB Swing x 10
• Sprint 10m

Winners- Tamaryn, Kavita and Philip 27.5 just pipped Mark, Marie and Daniel 25 .75, who squeezed in past Jenny, Rachel and Jen with 25.5 and Jasmine, Danielle and Dan 24.75.

Finisher-Deck of Cards
Mark, Kavita, Marie and Daniel got to the bottom of their deck first, despite an extra running Joker sneaking into their pack. Well done guys. Dead heat for 2nd Phil, Jen, Jen, Rach and Dan, Dan, Taz, Jaz.

Interval Weight Training

IWT is actually quite an old concept, but it's still effective. Lift a relatively heavy weight for a given number of reps or time, followed by a conditioning type of drill. Rest and repeat.

1.

• 30 sec DB Pushpress
• 30 sec Burpees
• 60 sec rest
• x3

2.

• 60 sec High Pull
• 60 sec shuttle sprints
• 60 sec rest
• x3

3.

• 8x stepups/lunges
• 8 x pushups
• 8 x swings
• 8 x situps
• 8 x dips
• 8 x squats
• 8 x starjumps
• 8 x mountain climbers
• x2

St. Patrick's Day Training Session

It's A Long Way To Tipperary......

To get to Tipperary required running approx 400m followed by 5 burpees, 10 dips or pushups and 15 kettlebell swings. This was repeated as many times as possible in 20 mins.

Well done everyone, this was a tough session, and you all pushed to the limits of your own capabilities.

Nice work Nicole and Mark from Mission Bay and St Heliers sessions, with almost 6 rounds, and 6 rounds plus a run respectively.

Don't forget all are welcome to Mission Bay for a sleep in Easter Friday workout at 8am.

Latest Training Vid

The guys at Victoria Park might find themselves the regular stars of Guerrilla TV; as their Saturday morning training session is the only one at the moment that is light enough to film!

Tabata Squats and A Bit of a Jerk

Warmup

• Overhead squats
• Medball Clean and press
• 1 Arm Kettlebell Swing

Tabata Squats
-8 sets of 20 sec work/10 sec rest. Take the lowest number of squats in any set as your score.

To see what is possible with a bit of training and perhaps also being born with titanium knees, check this video out. It's a little slow to load. Pause the top right vid and watch the middle one.

http://jupiter.sonzexercise.com/video_gallery.php?a=12&album=Demos&video=TabataJelli.flv

A Bit of a Jerk- 2 or 3 circuits of the below exercises for prescribed reps. Reps decrease each exercise, and each set as the fatigue increase.

• DB or KB Clean and Jerk
• 40/30/20, 40/30, or 30/20
• Burpees
• 30/20/10, 30/20, or 20/10
• DB or KB Swing
• 20/10/5, 20/10, or 10/5
• Pushups
• 10/5/2, 10/5, or 5/2
  

A ball game, a few situps, a gentle stroll, followed by some light exercise

Mission Bay 6 and 7am Glover Park 9:30am

Today we warmed up with medicine ball throws. Then a set of maximum situps. Nicole, Julia, Mark and Kavita, remind me to put a shorter time limit on those next time....I was very impressed.

The 400m sprint looked pretty good from where I was standing. It's going to be tough to beat for everyone, but that's the whole point right? Here's a pic of David from December racing the bunch.


And finally, well done on the strength circuit. I know those thrusters were tough.

• 5 pushups
• 10 Mountain climbers
• 15 Medball thrusters
• rounds in 10 mins
  

Victoria Park- Day One

Max Pushup Test

Kettlebell Complex. 3-4 rounds x 6 reps per exercise

• 1 arm High Pull
• 1 arm Swing
• Clean and Press
• Squat
• 2 arm swing

Sprint Shuttles

• 5 pushups
• Overhead Medball carry and 5 situps
• Lunge and Overhead carry

A new day

March bootcamps are away.

Mission Bay

Warmup
-Dynamic movement
-Animal Crawls

Max Pushups

Strength Circuit (Max rounds in 10 min)
-Stepup x 10
-Dip x 10
-Mountain Climber x 10
-Slamball x 10
-100m Run

Glover Park
3 x
Kettlebell deadlifts x 15
Handstand Pushups or Pressups x 15
Pullups or Rows x 15
DB Thruster x 15

Make Life Fun

I started running fitness boot camps not only because I knew how effective group exercise was at getting results, but because I had seen and experienced how much more fun participants had compared to working out in a gym.
Even after a really hard training session that left people unable to talk, lying in a pool of sweat; as soon as they could muster the energy, they smiled and shared a joke with the person nearest to them.
Exercise should be tough, but if it's not fun then sticking with it is probably a losing battle.
You should carry this lesson over to the rest of your life too.
Challenge yourself daily with everything that you do, strive for excellence.........but most of all have fun.

Last Day

Friday Mission Bay 6am and Glover Park 9:30am, Saturday Victoria Park 7:30am

RE-TESTING

It's important to keep measuring our progress continually to ensure that the training stimulus is actually working. The tape or the scale is the usual choice for most, but it's good to look at performance measures too. We had some huge improvements across all tests today and Friday. We're talking up to 200% increases here!

Thanks to all participants. I'm looking forward to seeing some of you back on Monday. I'll be relying on you to make the new guys feel at ease on their first day.

Example results:

• Jennifer went from 33 burpees in 6 sets to 60 burpees in 8 sets (33 only took 4 sets)
• Mark finished the workout 'Helen' in 14:01 equaling his last time, but using a kettlebell almost twice the size.
• Daniel, Jenny and Kelly all knocked around 90 seconds off their time for the 'Gasser' workout
  

6 x 6 Tabata

Victoria Park 6am

Tabata intervals are 20 sec of work with 10 sec of rest. A superb way to increase strength, muscular endurance and aerobic fitness all at once. Six sets and six exercises.

• Medball Thruster
• Situps
• Pressups
• Kettlebell High Pull
• Burpees
• Shuttle sprints
  

The Day before Tomorrow

Second to last session at Mission Bay today. Some of the gang brought friends along for a taster.

It's great to see how much people have improved by. Also good to see some teamwork, everyone is positive, encouraging and motivating towards others. This is why I get such a kick out of running boot camps; they're challenging, but they're fun, and most of all they work!

Team Circuits (Team 1-Jenny, Cath, Max, Rob, Liz. Team 2-Juliet, Julia, Rach, Malcolm, Tracey)

• Circuit One
• Team 1=64
• Team 2=72
• Circuit Two
• Team 1=72
• Team 2=92
• Circuit Three (Dice roll to choose an exercise + sprint)
• Team 1=6.4
• Team 2=4
• 2 to 1 in favour of Team 2!

Mission Bay
Almost a personal training session today! A couple of MIA's, but Mel and Jasmine still got a great workout. Unfortunately for legs still sore from the last session, the dice rolls kept bringing up burpees and lunges! I need to take these dice to Sky Casino.

Those Burpees Really Suck

Check out this short vid of the guys at Glover Park tearing up a tough workout.

Monday 03/03/08

Mission Bay 6am

Those Burpees Really Suck!

• 10 Jumping Chins
• 20 Kettlebell Swings
• 30 Stepups
• 40 Pushups
• 50 Twisting Crunches
• 60 Burpees
• 50 Twisting Crunches, 40 Pushups etc down to 10 Chins

This workout had been performed by some people before, but only up to the 60 Burpee point. This time we continued back down to the start. Previous times were beaten by about 3 minutes!

Jennifer 12:38 Previously 11:30 just to Burpees
Jeremy 12:45
Liz 11:52 THE ONE TO BEAT!!
Jenny 12:33 Previous 11:05 just to Burpees
Rob 12:38
Juliet 12:01
Catherine 12:05

FINISHER
Tabata-alternating burpees and starjumps
Jennifer 201
Jeremy 221
Liz 214
Jenny 255
Rob -
Juliet 237
Catherine 309 BIG FINISH!!

Glover Park 9:30am

Fractured Fran- A Crossfit workout consisting of 9 DB Thrusters and 9 Pullups, repeated for 5 rounds.

Mark 9:20 (17.5kg DBs and 9 Pullups)
Kavita 4:08 (6kg DBs and 18 Inverted Rows)
Jasmine 4:08 (4 kg DBs and 9 Inverted Rows)
A short but sweet workout!

FINISHER

Tabata- alternating burpees and shuttle sprints (14m approx). 8 sets

Saturday 01/03/08

Another rain day at Victoria Park!!

Workout:
FIGHT GONE BAD



1 minute of each exercise. 2 minutes rest. 3 rounds. Easy to describe. Hard to do.....

• Kettlebell High pull
• Burpee
• Medball Thruster
• Slamball
• Kettlebell Swing