Tuesday, September 18, 2007

Sept. 18 - Tabata/Kickbox/Partner Ladder

Surprise - No "Jessica" today

1. Tabata squats/pushups/situps - I think we set some records today so I'll update the board once I confirm that.

2. Kickbox/Hill Circuit

3. Parnter Ladders

Tabata Scores

6 AM


Squats/Pushups/Situps

Andrea22/16/13
apryl19/8/18
Bob
Bryan Waugh26/16/15
Caroline D
Caroline P18/10/10
Catherine
Cotena14/6/7
Dawn20/12/13
Deja16/6/7
Greg

15/7/7
Heather Prado


Jackie20/14/8
James

18/7/12

Jelena17/10/9
Jennifer Kelly
Jennifer Sober21/12/12
Jenny W20/12/7
Jerome24/11/16
Jess17/8/8
Jessica20/15/9
Jessie18/8/7
Kelly16/8/16
Lauren21/7/11
Leanna
Lee Ann19/15/13
Lisa
Lisa Bur.14/23/11
Mark20/7/10
Nan Norton17/10/13
Rena
Rholanda
Ron Gagl.
Sinead Y.
Stacey
Tangela16/9/8
Telly
Tianna13/9/10
Todd21/10/12
Tonya21/12/12
Vanessa17/8/9
Victoria18/10/2
Dawn20/9/10
Nicole


Ed 24/16/16
Jill 20/13/16

Alan
Byron White17/9/10
Carla17/7/7
David D.18/13/18


Felicia18/10/10
John T17/12/18
Kris17/7/15
Lynn13/4/10
Nicole
21/9/10
Patrick17/8/10
Reni17/5/7
Richard Sober17/7/18
Shalya15/11/9
Susan Elliot16/6/8


7 AM


Holly

15/7/10
Amy S
Andrea K.18/12/17
Brandi
Carla
Carol
Jenny S14/4/12
John 21/11/10
Mary18/11/12
Nancy13/6/7
Natalie18/16/10
Paul
Rachel19/10/13
Ruth17/6
Tina20/6/7
Wendy14/7/9
Yashieka




Andrea18/4/7
Andy19/10/9
Colleen C.13/5/12
Eric13/5/8
Erica18/8/11
Erin8/3/9
Jason14/8/8
Jessica A19/5/10
Kim G13/7/8
Lori A15/7/7
Lori P
Richard
Susanne Bull16/8/14


6 PM



Alen
Alyssa
Brianna Strand
Brooke
Chantel18/7/11
Dwight
Eve14/8/14
Jessica19/9/10
Joe15/7/13
Kristie
Michelle Bowers18/10/12
Michelle Sampson19/10/12
Rebecca21/10/16
Becky
Twana


Monday, September 17, 2007

September 17 - The Rodeo

The Rodeo

Run 1200 meters
10 Squat Jumps
10 Bronco Burpees
10 8-Count BodyBuilders
Run 800 meters
15 Squat Jumps
15 Bronco Burpees
15 8-Count BodyBuilders
Run 400 meters
20 Squat Jumps
20 Bronco Burpees
20 8-Count BodyBuilders

Then 10-minute circuit:
Situp/Standup
Windshield Wipers
Mountain Climbers

6 AM


Rodeo
Andrea 23:14
apryl
Bob28:00
Bryan Waugh23:05
Caroline D
Caroline P
Catherine
Cotena32:35
Dawn25:48
Deja
Greg
Heather Prado
Jackie29:23
James
Jelena29:45
Jennifer Kelly29:21
Jennifer Sober
Jenny W23:37
Jerome20:17
Jess21:06
Jessica21:54
Jessie

27:39

Kelly

28:04
Lauren
Leanna
Lee Ann24:48
Lisa
Lisa Bur.
Mark20:34
Nan Norton24:48
Rena31:22
Rholanda
Ron Gagl.
Sinead Y.
Stacey32:00
Tangela28:56
Telly
Tianna
Todd24:42
Tonya25:50
Vanessa32:28
Victoria24:08
Dawn32:22
Nicole

Jill 23:24

6 AM

Rodeo
Alan
Byron White28:56
Carla31:35
David D.28:22


Felicia29:08
John T
Kris
Lynn29:15


Patrick
Reni
Richard Sober
Shalya

25:31

Susan Elliot
7 AM

Rodeo
Amy S32:10
Andrea K.20:51
Brandi
Carla
Carol
Jenny S
John20:11
Mary28:45
Nancy24:25
Natalie21:02
Paul
Rachel22:19
Ruth28:08
Tina28:28
Wendy32:16
Yashieka
Holly 28:29







Rodeo
Andrea30:01
Andy
Colleen C.28:45
Eric29:29
Erica21:45
Erin30:15
Jason26:24
Jessica A
Kim G36:00
Lori A27:48
Lori P
Richard25:06
Susanne Bull
6 PM

Rodeo
Alen28:57
Alyssa
Brianna Strand27:06
Brooke21:55
Chantel25:44
Dwight
Eve28:30
Jessica23:00
Joe25:17
Kristie25:28
Michelle Bowers27:22
Michelle Sampson24:26
Rebecca
Becky
Twana

Rena 22:40

Pictures at Six Feet Under

We had a great time - Thanks Nancy!










Friday, September 14, 2007

Sept. 14 - Mile, Relay, & Stretch

Wow! Fantastic times today in the mile . . . many personal records, and our first sub-6 minute mile (Congrats Mark)!

6 AM Vets


Mile
Andrea 8:17
apryl 7:37
Bob 6:57
Brian Waugh 8:08
Caroline D
Caroline P 9:39
Catherine
Cotena 11:32
Dawn 7:42
Deja
Greg
Heather Prado 10:05
Jackie 12:19
James 7:24
Jelena
Jennifer Kelly 9:22
Jennifer Sober 7:36
Jenny W
Jerome
Jess 6:51
Jessica 6:55
Jessie 8:55
Kelly 9:06
Lauren
Leanna 9:15
Lee Ann 10:15
Lisa 7:25
Lisa Bur.
Mark 5:57
Nan Norton 8:26
Rena
Rholanda
Ron Gagl.
Sinead Y. 8:16
Stacey 10:44
Tangela 8:49
Telly 6:33
Tianna 10:54
Todd 7:05
Tonya
Vanessa 10:35
Victoria
Dawn
Nicole


Mile
Alan 12:02
Byron White 11:25
Carla
David D. 8:46


Felicia 10:47
John T 8:49
Kris 12:17
Lynn 8:40


Patrick 11:25
Reni 12:19
Richard S 8:50
Shalya
Susan Elliot 9:42



7 AM


Mile
Amy S
Andrea K. 7:07
Brandi 9:09
Carla
Carol
Jenny S 8:34
John
Mary
Nancy 7:46
Natalie
Paul 8:52
Rachel 8:02
Ruth 8:03
Tina 8:08
Wendy 9:58
Yashieka



Mile
Andrea
Andy 10:49
Colleen C. 10:11
Eric 9:03
Erica 7:23
Erin
Jason 7:58
Jessica A
Kim G 10:30
Lori A 8:47
Lori P
Richard 7:56
Susanne B 8:04


6 PM

Mile
Alen 7:05
Alyssa 9:06
Brianna Strand 8:20
Brooke 6:55
Chantel
Dwight
Eve
Jessica 7:59
Joe
Kristie
Michelle Bowers 9:05
Michelle Sampson 8:15
Rebecca 7:20
Becky 12:02
Twana

Thursday, September 13, 2007

Sept. 13 - Track Workout

Vets: 400, 400, 300, 300, 200, 200

Newbies: 300, 200, 100, 300, 200, 100

Vets: 2 min. stations - Double Unders, Shoulder Press, Barrier Jumps

Newbies: Intro. to the kettlebell

Sprint Drill

Wednesday, September 12, 2007

Sept. 11 - The March of Death

Yes my friends, Christmas came early this camp - The March of Death

100 meters of lunging
40 meters of bear crawls
40 meters of crab walk
Repeat for 30 minutes

Sorry for the late post - I didn't want to scare off the 6 PM crew.

Monday, September 10, 2007

September 10 - Tour of Grant Park

Good to get back to the workouts after a nice weekend break. Great job on the tour today!