One World Boot Camp

After speaking to many of you I have decided to go back to the original MWF schedule due to the TTH not getting enough attendance. Eventually I would like to add the TTH back to the schedule once we can consistently get more people in there. See you all in the morning! Hope you had a good weekend.

Here is a quick meal that can be made in about 20 minutes.

Preparing and cooking the Salmon

Ingredients used:

• 1.5 lb steelhead fillet
• 1 clove garlic, chopped fine
• 1 1/2 tablespoons coarsely chopped rosemary
• 2 squeezed lemons
• 1/4 teaspoon salt
• 1/2 teaspoon pepper
• 1 tablespoon olive oil

Cooking Instructions:

1. Broil the fish for 5 minutes or less so to almost sear the flesh
2. Then let it bake for about 10 minutes or until its done

Preparing the Veggies:

The veggies a super easy. I just put some asparagus, broccoli, and mushrooms in the steamer and in about 5 minutes they are good to go.

Paleo Dog!

And of course, be sure to give some scraps to the pooch.

Workout

Warm Up

• 10 Minute row for calories. You can go as slow as you want, but there will be a penalty! You will find out it the morning .

Strength

• Group Stretch
• Dead Bugs
• Planks

WOD

As Many Rounds as possible in 25 Minutes

• 200 M Run with medicine ball. You can hold it any way you want.
• 3 Burpees
• 6 Ball Slams
• 9 Box Jumps

Work Out

Time Trials

• 500 M Row
• 100 Pull Ups
• 100 Ab Mat Sit ups
• 400 M Run
• 100 Push ups
• 100 Squats for time
• T-Test

There will be a short warm up and stretch that will last 5 minutes. After the warm up we will start with the row and then continue down list.

Warm Up

• Jog
• 50 Sit ups
• 50 GHD back extensions
• Dynamic Stretching

Long Stretch

WOD

Today will be a long work out. A little strategy for this one is not to go crazy in the first 5-10 minutes.

As man rounds as possible in 30 minutes

• 400 M Run
• 25 Squats
• 15 Dumbbell Push Presses

Workout

Warm Up

• 800 M Run
• Running Drills

Strength

• Tabata Push ups and squats alternating

WOD

• Row 1000m or Run 800m
• 40 kettlebell swings (M:53#/W:35#)
• 3 burpees
• Row 750m or Run 600m
• 6 kettlebell swings
• 10 burpees
• Row 500m or Run 400m
• 9 kettlebell swings
• 15 burpees
• Row 250m 0r Run 200m
• 10 kettlebell swings
• 12 burpees

Warm Up

• 750 M Row

Strength

4 Rounds – Not for time

• 10 Cradles
• 20 Russian Twists
• 20 plank knees to elbows

WOD

• “Kelly”
• 5 Rounds for time
  • 400 Meter Run
  • 30 Wall Balls
  • 30 Box Jumps

Next Monday, the 19th, we will be doing Time Trials for the second time. If you were here last time you can check the results here. Around the same time we will be doing our first monthly health assessment. This will include the following measurements:

• Height
• Weight
• Circumference measurements – abdomen, hip, arm, waste, thigh, and calf.
• Blood Pressure
• Resting Heart Rate
• Pictures – Optional

The assessment is optional and is to give you markers to better gauge not only your fitness but health. Each assessment will be done in the back room, not on the training floor.

I have not decided on what day and when to do the assessment so please post your preference to the comments if you plan to participate.

Warm Up

2 rounds of

500 m row

400 m run

Stretch

WOD

“Angie” – Complete for time

• 100 Pull ups
• 100 Push ups
• 100 Squats
• 100 Sit ups

Warm Up

• 50-40-30-20-10 of Ab Mat sit ups.
• 150-120-90-60-30 Single skip jump rope

Strength

• Tabata Push ups

WOD

As many rounds as possible in 20 minutes

• 1 Rope Climb Substitution
• 10 Dumbbell Thrusters
• 1 Shuttle Run

Warm Up

• Jump Rope
• Squat Stretches

Strength

• Tabata Squats
• Stretch
• Tabata Jumping Pull ups

WOD

Run/Row

Complete 5 rounds for time.

• 400 Meter run
• 500 Meter Row

You can start on either row or run; your choice.

The video is full of inspirational tid-bits. My favorite is is….

“If you are not making someones life better, you are waisting your time.”

Post your favorite part and thoughts to the comments.