Shared Murph

The Vic Park crew in yet another driving rainstorm, put in a great team effort.

Jo, Karolina and Alyssa whipped out 4.8 kms, 150 rows, 300 pushups and 450 squats and squeaked in about 20 seconds ahead of Matt, Kathryn, Marie and Kelly.

This is who the workout is named for. Lt. Michael Murphy died in Afghanistan in 2005. He used to do this workout wearing about 10kgs of body armour!!

A longish run and a shortish run

Great efforts from everyone today in the London style pea soup fog.

A repeat of an earlier workout. Previous score in brackets.

• Max in 20 mins
• 200m run
• 10 jumping pullups or rows
• 10 situps
• 100m run
• 10 pushups

Rachael L. 8 (6.4)
Komal 6
Rach R. 6 + 200m (5.6)
Julia 6 (5.8)
Amanda 8 +200m
Marie 8 + 200m + pullups + 2 situps (8)
Sonya 6 (5.6)
Sharon 6 + 200m (4.8)

Kirstine 7 + 200m +7 pullup
Kat 9 with squat subbed for running (8)
Liz 6 + 100m (6)
Kathy W 6 + 100m (6)
Galina 4 + 200m + pullups + 5 situps

Glover Park
As I was dealing with a hungry, injured, number depleted group, we did a little something different.

• circuits in 20mins
• 10 DB squat cleans +
  
• 5 rounds of
• 15 KB swings
  
• 10 pushups
• 5 burpees

Kavita 2 circuits + 2 rounds
Mark 3 circuits + 3 rounds

• 
  

Mucho grande burpees

A retest of maximum burpees in 60 seconds.


Results as follows. Previous score in brackets.

Kathryn 34 (25)
Amanda 28 (22)
Sonya 24 (9)
Komal 20 (8)
Rach R. 19 (9)
Julia 26 (9) Biggest Improvement

Ellen 25 (13)
Kathy W 18 (17)
Galina 19 (14)
Liz 20 (18)
Kat 18 (18)

Jasmine 24 (20)
Rach L. 35 (29)
Mark 37 (31) Highest
Kavita 34

Jen 24 (23)
Alyssa 21 (16)
Karolina 28 (23)
Jo 26 (25)
Kelly 27 (23)
Emma 29 (24)
Marie 24 (24)
Matt 16 (12)

Vic Park's turn at Kelly

I promise very soon that I will borrow a measuring wheel to figure out accurate distances. Can't have people being unable to compare their times between camps. ;)

Marie 18:42(5)
Jo 18:00 (4)
Matt 20:40 (4)
Jen 21:02 (5)
Karolina 22:17 (5)
Alyssa 22:36 (5)
Emma 24:13 (5)
Paul 22:45 (5)

A taste of Crossfit - Kelly

A clear but chilly morning today. I know everyone was very happy to get out for a little jog to clear the cobwebs of the weekend away.......

The workout named Kelly involves:

• 3, 4 or 5 rounds of
• 400m run
• 30 step ups or jump ups
• 30 Thrusters (4.5 or 6kg Medball)

Sounds simple but it's not to be taken lightly.

Sharon 21:18 (4 laps)
Rachel R 24:34 (5)
Komal 25:18 (4)
Amanda 21:05 (5)
Kathryn 21:05 (5)
Sonya 24:04 (4)

Kat 13:00 (3 rounds - injury)
Galina 19:48 (3)
Ellen 22:06 (5)
Kathy W 21:49 (4)
Liz 22:17 (4)

Rachael L. 19:31 (5)
Kavita 21:31 (5)
Mark 22:14 (5 + jump ups + 6kg MB)
Jasmine 22:38 (5)

Newbies versus Veterans

We had an even split of experience and innocence this morning at Victoria Park, so the challenge was on!

I think the newbies may have used more strategic planning during the workout which resulted in a very near second place to the vets.

Shared Murph. 2 miles, 200 rows, 400 pushups, 600 squats, 2 miles

Newbies
Jo, Karolina, Paul, Alyssa 19:15
Vets
Jen, Emma, Kelly, Marie 18:44

A drop of rain....

Summer came to a screeching halt this morning, but there was still plenty of campers slogging their way through the rain.

Today was not a day to be standing round, so we sampled the Crossfit workout 'Murph', with a twist. I added a few extra reps, and we divided the work between teams.

• Run 1.6 km (2 people) or 2.4 km (3 people)
• 100 or 150 inverted rows or jumping chins
  
• 200 or 300 pushups
  
• 300 or 450 squats
• Run 1.6 km (2 people) or 2.4 km (3 people)

David and Rachael L 17:52

Sonya, Kathryn and Komal 20:24

Kat and Kathy W 18:30

Liz, Kathy P and Ellen 19:02

Kavita, Jennifer and Jasmine 19:24

Mark, Lynn and Marcia 24:20

A good finish to the week...

I've been running fitness camps for a while now, but I still get a kick out of seeing how much people's performance can improve in 5 days.

To be fair the majority of the improvement in such a short time is not due to cardiovascular fitness or strength improvements. It's mostly neural; the brain communicating better with the body, and allowing it to function with more coordination on Friday than it could on Monday.

But there's something else I see.

Pushing yourself to work as hard as we do at Guerrilla Fitness can be difficult. Especially if one of the 'guns' are lapping you like you were standing still.

That's when I see it. A little bit of 'Eye of the Tiger'. Whether you're first, last or somewhere in the middle, I can see people make the decision not to give up and give it all they have.

And it only takes a week. Day 1 is a chance to feel out what you're in for. Day 2 is trying to get your sore muscles through another round of squats, lunges and situps.

But Day 3 is something different. Now you know what you can do and as Nike say, you just do it.

Keep up the great work guys.

Day 3 Workout - Max rounds in 20 min of:

• 200m run
• 10 Pull(MBay,St.H), 10 Pushups (VPark)
• 10 Situps
• 100m run
• 10 Pushups(MBay,St.H), 10 Slamballs (VPark)

Rachael L 6 +200m
Sonya 5 +200m +10pull+10sit
Sharon 4 + 200m + 10pull + 10sit +100m
David 6 +200m +10 pull +10sit
Rachel 5 +200m +10pull +10sit
Julia 5 +200m +10pull + 10sit +100m

Kat 8
Kathy P 6
Kathy W 6
Ellen 8 +200m
Liz 6

Mark 7 (Full Pullups)
Kavita 7 + 200m +10 pull + 10 sit +100m
Mel 8 + 200m + 10 pull + 5 sit
Jennifer 6 +200m +10pull+10sit+100m
Lynn 5
Marcia 5
Jasmine 7 +200m

Matt 4
Marie 8
Alyssa 6 +200m +10push
Kelly 7
Emma 7
Jo 5 (16min)
Karolina 7 +200m
Paul 6 +200m

Victoria Park Burpees....

Marie 24
Jen 23
Emma 24
Kelly 23
Matt 12
Alyssa 16
Paul 20
Karolyna 23
Jo 25 Big effort from the new girl! C'mon veterans, gonna have to step up!

Gotta love the burpees....

I think this sums it up nicely.......thanks David!

After a thorough warmup to head off the surprise chill this morning, we jumped into a GF challenge.

Maximum Burpees in 1 minute
- sounds simple, but it's a beaut.

Results were:

David 19
Sharon 21
Kathryn 25
Komal 16
Sonya 20
Rach L 29
Rach R 18
Julia 24

Ellen 13
Liz 18 Kathy P 18 Kat 18
Kathy W 17
Galina 14
Mo 15

Mark 31
Marcia 10
Lynn 15
Jasmine 20
Jennifer 24

A couple of team circuits to finish off. Very nice to see people getting strategic and pushing each other too.

Victoria Park-First Day

A good turn out at Vic Park. Looking forward to the next 4 weeks.

A similar training session as yesterdays groups. For our fitness test however, pullups were exchanged for burpees (nice suggestion Kelly!) as we don't have access to a bar here.

• 400m
• 40 squat
• 30 situps
• 20 pushups
• 10 burpees

Jen 4:49
Marie 4:29
Emma 4:39 (50x HP sub for run)
Kelly 4:49
Alyssa 5:09
Jo 5:19
Karolina 5:03
Paul 5:14
Matt 5:16

First day of April camp

Great to see new faces, and great to see you all working so hard on the first day..........especially............not mentioning names..........David...whoops!

Try to be reasonably active tomorrow to loosen up any sore muscles. I want you back on Wednesday for more!

WORKOUT

After a few drills and skills that included overhead squats, kettlebell work and partner ladders, we tackled a classic test that challenged strength, stamina and aerobic power.

• 400m sprint
• 40 squats
• 30 situps
• 20 pushups
• 10 pullups

Results in no particular order:
Komal 8:12
Rachel R 8:17
Julia 7:41
Tracey 7:12
Sharon 6:36
David 7:03
Kathryn 5:30

Mo 5:58
Kat 5:17
Nicole 5:43
Galina 7:43
Liz 8:00
Kathy 7:12
Kathy W. 7:08

Mark 3:51
Lynne 6:48
Jennifer 5:46

Never was a workout more aptly named........

Looks like Quadzilla lived up to its name. Quite a few emails today from sufferers of the 'I can't get out of bed, climb stairs, sit on the toilet' leg soreness.

The lunges? Or the Tabatas with squat holds? Maybe a combo.

Either way, it's good to see those who've been coming for a while pushing themselves hard enough for it to feel like the first day. DOMS (delayed onset muscle soreness) as us science geeks call it, isn't pleasant, but once in a while, it's a good reminder of an ass-kicking workout and you can feel proud of yourselves for it.

As I said to many of you earlier, Guerrilla Fitness is now an affiliate of Crossfit.

Many of the workouts we do are inspired by them. In the future we will be doing many more. Check out this (slightly overhyped) article about Crossfit in the New York Times and this one from the Crossfit website explaining what they do.

Quadzilla!

Hope the thighs are ok tomorrow gang.

Warmup

• Partner races
• Slamball
• Thrusters
• Medball Burpees(St Heliers and Vic Park)

Team race- lots of....

• squats
• lunges with the jerry cans
  
• pushups
• swings
• burpees
• situps

Finisher

• Tabata Squats (Mission Bay + St Heliers)
• Tabata Slams/High Pulls/Shuttles (Vic Park)
  

-adding a rest in squat hold position was maybe a little mean in hindsight.
Great effort everyone. Check out the Easter Training video...

Victoria Park running up new totals

• 400m (highly approx..)
• 5 Burpees
• 10 Dips
• 15 KB Swings
• Max rounds in 20 min

Marie 7
Kelly 5 + Run, Burpees, Dips and 10 Swings
Emma 5 + Run, Burpees and Dips
Jenny 6 + 1/2 run
Paul 5 + 3/4 run (1 round and most of a run improvement in less than 2 weeks)

Great improvement for all. We subbed dips for pushups this session as I wanted to bring in line with Mission Bay. Now I'll have to pace it out to see who took the title, Marie or Nicole