June 6 - Tabata & Team Games

Tabata pushups, situps, squats

3 man team game

100 Diamond pushups

100 lunge steps

100 ankle taps

50 burpees

4 team game – med ball passes to link arms to run to cone 1 and 30 jumping jacks to run to cone 2 for squats lunge to cone 3 for run and finish with wheelbarrow.

Compare tabata scores to May 9th scores.
Check out more pictures @ http://flickr.com/photos/22926012@N03/

6:00AM Alica C 11/21/(18) Alison 7/*/17 Alison Harper 13/6/13 Amanda E 8/11/12 Andrea Andrea Jones 10/8/14 April 11/15/19 Augusta Betsy Bob Brad G 12/13/15 Bryan W 17/22/25 Byron Carla Catherine Cowan Catina 10/3/06 Celeste 8/18/(15) Chantel Cotena Dawn R 6/9/(18) Dawn Smith 8/16/(18) Donna Paul Dori 4/11/(8) Ed 17/17/10 Elizabeth Gaytra 3/7/(11) Greg 12/11/(15) Greg Schultz 7/9/(12) Hallie 5/7/(10) Heather 6toes/13/12 Jackie 17/12/18 James Jason 10/12/(13) Jenny W Jerome 13/20/23 Jess B 9/10/(14) Jessica 9/13/(20) Jessie Jill Katie Leslie 10/10/(14) Kevin Rose 10/12/(16) Kim Ju 3/5/(07) Kimberly McCleary 8/11/(15) Kristen Sullivan 8plank/12/14 Lauren 10/13/(17) Lisa B 11/14/(15) Luke 7(3toes)/7/10 Mark 7/12/(16) Michael B 5/3/(10) Nicole B 11/10/(18) Pat Rico 4/9/(12) Ron */12/17 Sam F 7/4/(12) Scott 7/10/(15) Shalya 10/13/(13) Stephanie N 6/7/(12) Susan E Susette 12/15/(15) Tammy G 14/10/14 Tangela 9/12/(15) Telly Todd 13/16/22 Vanessa J Victoria Wendy 8/7/(13) 7:00 AM Amy 8/9/(14) Bill 1/5/(9) Brandi 8/12/(12) Brian Shively 3/3/(6) Bridget 5/5/(9) Carla B 8/7/(12) Caroline Carrita 5/5/(13) Charisse Chris S CJ Eve Haley 8/10/(11) Jason 9/17/(18) Jen Jennifer W 10/17/(14) Jenny S 5/14/(16) John 14/15/18 John T 10/10/(15) Katie 5/3/(11) Katrina Keely Laura Woods 6/8/(9) Leeann 11/13/(16) Maureen 6/3/(10) Megan Melissa Meredith 6/15/(17) Michael 8/12/(12) Muffy L Nakia 12/15/(9) Natalie 7/7/(13) Neil 5/10/(14) Nick Rachel Richard Ruth 7/15/(19) Scott 5/10/(10) Stacy Sax Stan Susanne Bull 14/20/20 Tiaudra 6/9/(11) Tiffany 11/15/(15) Tina 3/15/(17) Tony Vicki Wallace 7/11/(14) Wendy B 5/10/(13) 9:30 AM Alan Amber 3/7/(13) Amy D 8/13/(15) Anne April Erin 7/15/(12) Gigi Heather Jamie S Jennifer 8/10/(10) Jessica 10/17/(17) JP 10/10/(5) Julie 14/15/18 Melissa W 6/8/(11) Nancy 8/10/(12) Tahira 3/8/(12) Vanessa 8/10/(10) 6:00 PM Jess King 6/15/(17) Dwight John Y 7/8/(16) Kelly C 6/4/(9) Mary Kristy Casey 7/4/(6) Chris L Kevin Matt H 2/7/(11) Michelle B 10/15/(14) Natalie H TK 12knee/17/15 Rachel Jill 6/11/(14) Anatol 6knee/7/10 Alan 6/13/(16)

June 5 - "The Tangela"

Tangela @ Cyclorama 4 or 5 rounds AFAP (As Fast As Possible) Stairs-crossover lunge-Stairs- crossover lunge then: 10 jumping slam balls 10 8-count bodybuilders 20 spiderman planks 20 mt. Climbers each leg 30 double unders (sub 30 singles and 30 tuck jumps) 6:00 AM Tangela Alica C 29:48:00 Alison 34:20 (4) Alison Harper 39:00 (4) Amanda E 38:50 (4) Andrea Andrea Jones 34:50 (4) April 30:51:00 Augusta 37:40 (4) Betsy 37:10:00 Bob Brad G 40:30 (4) Bryan W 25:07:00 Byron Carla 37:13:00 Catherine Cowan Catina 33:52 (2) Celeste 40:30 (4) Chantel 32:08:00 Cotena Dawn R Dawn Smith 34:19:00 Donna Paul Dori 32:07 (4) Ed Elizabeth 34:25:00 Gaytra 40:40 (2.5) Greg 36:30:00 Greg Schultz 28:24 (4) Hallie 30:25 (4) Heather 36:17 (4) Jackie 31:00:00 James Jason 28:51:00 Jenny W 35:00:00 Jerome 26:09:00 Jess B 39:02:00 Jessica Jessie Jill 34:50:00 Katie Leslie 37:20 (4) Kevin Rose Kim Ju 38:50 (4) Kimberly McCleary 39:00 (4) Kristen Sullivan 31:25 (4) Lauren 32:40:00 Lisa B 33:39:00 Luke Mark 28:51:00 Michael B 35:30 (2) Nicole B 38:50:00 Pat Rico 30:35 (4) Ron 31:47:00 Sam F 37:18 (4) Scott Shalya 35:14:00 Stephanie N 36:56 (4) Susan E 37:29:00 Susette 34:50:00 Tammy G 36:15:00 Tangela 32:08:00 Telly 28:55:00 Todd 28:06:00 Vanessa J Victoria 33:40:00 Wendy 7:00 AM Amy 37:36 (3) Bill Brandi 31:50 (4) Brian Shively 35:00 (1) Bridget 34:56 (2.5) Carla B 31:15 (4) Caroline 35:28:00 Carrita 35:51:00 Charisse Chris S 32:25:00 CJ Eve Haley 37:36 (3) Jason 29:12:00 Jen Jennifer W 34:56:00 Jenny S 38:26:00 John 29:42:00 John T 36:37:00 Katie 30:56 (4) Katrina 35:14 (5) Keely Laura Woods 30:00 (3) Leeann 37:45 (4) Maureen 36:32 (3) Megan Melissa Meredith 39:10:00 Michael 29:10:00 Muffy L Nakia 31:54 (4) Natalie Neil 33:28:00 Nick 34:25:00 Rachel 34:45:00 Richard Ruth 38:58:00 Scott 40:30:00 Stacy Sax Stan Susanne Bull Tiaudra 36:44 (3) Tiffany 39:40 (4) Tina 36:59:00 Tony Vicki Wallace 39:44:00 Wendy B 9:30 AM Alan Amber 30:00 (3) Amy D Anne 34:56:00 April Erin Gigi Heather Jamie S 32:35 (4) Jennifer 30:45 (3) Jessica 31:22 (4) JP 36:22 (4) Julie 28:52:00 Melissa W 37:00(4) Nancy 30:45 (4) Tahira 30:45 (3) Vanessa 31:26 (3) 6:00 PM Jess King 34:54:00 Dwight John Y 39:30 (4) Kelly C 39:00 (2) Mary Kristy 34:32:00 Casey Chris L 37:40 (3) Kevin 38:40 (4) Matt H 38:46 (3) Michelle B 33:21 (4) Natalie H 29:34:00 TK 33:37:00 Rachel Jill 40:20 (4) Anatol 38:05 (4) Alan 39:59 (5)

Muscle Soreness

If you exercise hard or if you are new to exercise in general, you are bound to have to deal with D.O.M.S. – Delayed Onset Muscle Soreness. The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours (aka -second-day soreness). Your muscles ache and swell, and you probably have difficulty with daily activities like going up steps and even sitting on the toilet. Don’t fret – it’s normal and it’s a sign that you are must have done something right. Here are some remedies for relieving a little of the soreness:

1. Keep moving and keep showing up to camp. Movement keeps the blood flowing to your muscles and it speeds up the recovery time.

2. Take an Epsom salt bath and always stretch for 10-15 minutes after your bath or shower while your muscles are still warm.

3. Get a massage. One of our sponsors, The Rub Club, is right around the corner.

4. Eat right. Good protein eaten within an hour after your workout does indeed help muscle repair.

Homework for week of 6/2

Complete the following after a light 3-5 min. warm-up:

Telephone pole interval runs. Run the length of 4-8 telephone poles around your neighborhood. Rest the same distance by walking. Repeat for 20 minutes. Runs should be at 60-80% depending on your fitness level.

Finish with a full 20-minute stretch session. You need this after the first two days of camp!

Vets testimonies & Newbies first thoughts

Vets - please post some of your stories and words of encouragement for our newbies.
Newbies - please post some initial thoughts, questions, concerns about your first two days.

Newbie pics below with names. Vets, welcome these folks to the family! (6 pm class - we need to take a separate newbie pic for you tonight.)
















9:30 newbies Back row: Michelle, Tahira, Vanessa, Lindsay, Amber, Heather
Front row: Erin, Melissa, JP
















7:00 AM Newbies Back Row: Brian, Bill, Nakia
Middle Row: Brandi, Katie, Caroline, Haley, Lee Ann, Tiadra, Bridget
Front Row: Maureen, Laura, Katrina


















6 am newbies Back Row: Stephanie, Andrea, Ali, Katie, Cotena, Kimberly, Allison, Kristen
Front Row: Catina, Sam, Kim, Navada, Gaytra, Augusta, Hallie