BOOT CAMP FITNESS
TEAM NANCY
5 Rounds
400 Meter Run
15 Reps Overhead Squats
CROSSFIT
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Congratulations to CrossFit Kansas City Athletes Logan Rutherford and Ryan Sonderegger on their Kansas State Wrestling Tournament success. Logan placed third in the 215 pound class. Ryan was a repeat champion at 171 pounds.
Sunday, February 27, 2005
Thursday, February 24, 2005
FRIDAY 02252005
BOOT CAMP FITNESS
HOW MANY ROUNDS CAN YOU PERFORM IN 20 MINUTES?
Single Arm Dumbbell Work
Hang Clean
Push Press
Overhead Lunge Left/Right
Switch to the left side and complete the sequence. This is one rep. Perform 7 total reps.
Run 400
CROSSFIT
400 run
Thrusters 21 Pull up 21
400 run
Thrusters 15 Pull up 15
400 run
Thrusters 9 Pull up 9
400 run
HOW MANY ROUNDS CAN YOU PERFORM IN 20 MINUTES?
Single Arm Dumbbell Work
Hang Clean
Push Press
Overhead Lunge Left/Right
Switch to the left side and complete the sequence. This is one rep. Perform 7 total reps.
Run 400
CROSSFIT
400 run
Thrusters 21 Pull up 21
400 run
Thrusters 15 Pull up 15
400 run
Thrusters 9 Pull up 9
400 run
Tuesday, February 22, 2005
WEDNESDAY 02222005
BOOT CAMP FITNESS
30 seconds Lunge Walk/ 30 seconds Regular Walk
...
Circuit Training 2:00WI/1:00RI
Agility Ladder
Thrusters
Hurdle Steps
Body Rows
Split Squat
Wt. Jumprope
Line Hop
Tire Slide
Box Step Over
CROSSFIT KANSAS CITY
70 Burpees
60 Wall Ball Shots 20lb Ball
50 DB Swings
40 Push-ups
30 Sit-ups
20 Pull-ups
10 Handstand Push-ups
30 seconds Lunge Walk/ 30 seconds Regular Walk
...
Circuit Training 2:00WI/1:00RI
Agility Ladder
Thrusters
Hurdle Steps
Body Rows
Split Squat
Wt. Jumprope
Line Hop
Tire Slide
Box Step Over
CROSSFIT KANSAS CITY
70 Burpees
60 Wall Ball Shots 20lb Ball
50 DB Swings
40 Push-ups
30 Sit-ups
20 Pull-ups
10 Handstand Push-ups
Monday, February 21, 2005
TUESDAY 02222005
BOOT CAMP FITNESS
5 Laps Running
20 Front Squat/Push Press -a.k.a. “Thrusters”
4 Laps Running
15 Thrusters
3 Laps Running
10 Thrusters
2 Laps Running
5 Thrusters
5 Laps Running
20 Front Squat/Push Press -a.k.a. “Thrusters”
4 Laps Running
15 Thrusters
3 Laps Running
10 Thrusters
2 Laps Running
5 Thrusters
MONDAY 02212005
BOOT CAMP FITNESS
1 Mile Run
Movement Clinic
Squats 50 Reps
Push-ups 50 Reps
Sit-ups 50 Reps
CROSSFIT
For Time
Run 800 M
Hang Squat Clean & Jerk 30 Reps
Run 800 M
1 Mile Run
Movement Clinic
Squats 50 Reps
Push-ups 50 Reps
Sit-ups 50 Reps
CROSSFIT
For Time
Run 800 M
Hang Squat Clean & Jerk 30 Reps
Run 800 M
Sunday, February 20, 2005
SUNDAY 02202005
Kettlebell training expert Michael Mahler will be holding a day long Kettlebell training seminar at CrossFit Kansas City on April 23rd 2005. This is a unique opportunity for any Kansas City resident to learn from one of the nations best Kettlebell instructors. For more information or to sign-up go to Mike's website http://www.mikemahler.com/contact.html
Friday, February 18, 2005
FRIDAY 02182005
"CHELSEA"
5 Pull-ups
10 Push-ups
15 Squats
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
5 Pull-ups
10 Push-ups
15 Squats
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
Wednesday, February 16, 2005
WEDNESDAY 021605
CROSSFIT KANSAS CITY
5 Rounds
Push Press x 5 Reps
Pull-ups x RM (Repetition Max)
Scored as follows. Load x totals reps on pull-ups= total score i.e. 135 x (10+10+10+10+10) 135x50=6750
Warm-up with progressively heavier loads. Select a load that will allow you to complete the workout. Perform a set of push-press followed immediately by max pull-ups. Rest as needed between rounds.
5 Rounds
Push Press x 5 Reps
Pull-ups x RM (Repetition Max)
Scored as follows. Load x totals reps on pull-ups= total score i.e. 135 x (10+10+10+10+10) 135x50=6750
Warm-up with progressively heavier loads. Select a load that will allow you to complete the workout. Perform a set of push-press followed immediately by max pull-ups. Rest as needed between rounds.
Monday, February 14, 2005
MONDAY 02142005
BOOT CAMP FITNESS
Boot Camp Fitness students are in the middle of their off week. Those participants who are bridging their sessions will just have to make it to class to learn which torture, eerr workout they will be participating in that day. See you in the morning.
CROSSFIT
5 Rounds of:
Deadlift 21-15-12-9-6 reps @ 225 lbs.
Run 400 Meters
Follow each set with 400 meters of running. Divide your load by the time in seconds to establish a score.
Boot Camp Fitness students are in the middle of their off week. Those participants who are bridging their sessions will just have to make it to class to learn which torture, eerr workout they will be participating in that day. See you in the morning.
CROSSFIT
5 Rounds of:
Deadlift 21-15-12-9-6 reps @ 225 lbs.
Run 400 Meters
Follow each set with 400 meters of running. Divide your load by the time in seconds to establish a score.
Thursday, February 10, 2005
FRIDAY 02112005
RUN/ROW/CRAWL
How Many Laps/Miles/Meters can you cover in 20 Minutes?
Post your Results here.
Bully to the Morning Exerciser.
It's a fact that you burn a greater percentage of fat before eat breakfast," says Monique Ryan, sports nutritionist and author of SPORTS NUTRITION FOR EDURANCE ATHLETES.
How Many Laps/Miles/Meters can you cover in 20 Minutes?
Post your Results here.
Bully to the Morning Exerciser.
It's a fact that you burn a greater percentage of fat before eat breakfast," says Monique Ryan, sports nutritionist and author of SPORTS NUTRITION FOR EDURANCE ATHLETES.
THURSDAY 02102005
Agility Training
Agility -Ladder Rapid Fire Feet
Lateral Cone Hop
Paint Shuffle and Catch
Plyo Box Lateral Step
Hurdle Hops
180 Run
Monster Walk
Agility -Ladder Rapid Fire Feet
Lateral Cone Hop
Paint Shuffle and Catch
Plyo Box Lateral Step
Hurdle Hops
180 Run
Monster Walk
Wednesday, February 9, 2005
WEDNESDAY 02092005
BOOT CAMP FITNESS
4 Rounds
Sandbag Deadlift 20
BodyRows 10
Roving Push-ups 10 ft.
400 M Run
CROSSFIT KANSAS CITY
"Jackie"
1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups
World Record-6:00 Greg Amundson
4 Rounds
Sandbag Deadlift 20
BodyRows 10
Roving Push-ups 10 ft.
400 M Run
CROSSFIT KANSAS CITY
"Jackie"
1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups
World Record-6:00 Greg Amundson
Monday, February 7, 2005
TUESDAY 020805
BOOT CAMP FITNESS
7 SETS OF MAGIC
Swing-n-Squat :30 Work :30 Rest
1:00 Rest
Burpees :30 Work :30 Rest
1:00 Rest
Tempo Pace Running :30 Work :30 Rest
The folks at REAL AGE give healthy bonus points for flossing your teeth. Here is more evidence of oral health and it's connection to overall health.
http://www.healthtalk.ca/periodontal_disease_heart_020805_39993.php
7 SETS OF MAGIC
Swing-n-Squat :30 Work :30 Rest
1:00 Rest
Burpees :30 Work :30 Rest
1:00 Rest
Tempo Pace Running :30 Work :30 Rest
The folks at REAL AGE give healthy bonus points for flossing your teeth. Here is more evidence of oral health and it's connection to overall health.
http://www.healthtalk.ca/periodontal_disease_heart_020805_39993.php
Sunday, February 6, 2005
MONDAY 02072005
Boot Camp Fitness
4 Rounds
The Charles Atlas Relay
Teams Alternating Laps of Medball carries over the head with
Squats,Push-ups and Sit ups
Finishing with 4-For-The-Core
CrossFit Kansas City "CHRISTY"
1 Round for Time
25 JumpRope Doubleunders
25 DB Swings with 55lbs
25 Sit-ups
30 Box Jumps
25 DB Hang Squat Clean
25 Back Extensions
500 Row
25 DB Snatch (25rt/25left)
25 Knees To Elbow
500 Row
25 DB Push press
25 RDL
4 Rounds
The Charles Atlas Relay
Teams Alternating Laps of Medball carries over the head with
Squats,Push-ups and Sit ups
Finishing with 4-For-The-Core
CrossFit Kansas City "CHRISTY"
1 Round for Time
25 JumpRope Doubleunders
25 DB Swings with 55lbs
25 Sit-ups
30 Box Jumps
25 DB Hang Squat Clean
25 Back Extensions
500 Row
25 DB Snatch (25rt/25left)
25 Knees To Elbow
500 Row
25 DB Push press
25 RDL
Friday, February 4, 2005
02042005
The Fitness Conduit
BOOT CAMP FITNESS GENERAL TABATA
A MIX OF TABATA PROTOCOL
Running 1:00 Rest Interval (RI)/ Push-ups 1:00 RI/Squats1:00 RI/Sit-ups/1:00 RIRunning
Learn More about this training protocol at http://www.cbass.com/Tabata_GXP.htm
CROSSFIT KANSAS CITY
"Helen"
400M Run
21 Swings (55lb DB)
12 Pull-ups
Enjoy the weekend
BOOT CAMP FITNESS GENERAL TABATA
A MIX OF TABATA PROTOCOL
Running 1:00 Rest Interval (RI)/ Push-ups 1:00 RI/Squats1:00 RI/Sit-ups/1:00 RIRunning
Learn More about this training protocol at http://www.cbass.com/Tabata_GXP.htm
CROSSFIT KANSAS CITY
"Helen"
400M Run
21 Swings (55lb DB)
12 Pull-ups
Enjoy the weekend
Thursday, February 3, 2005
Thursday 2032005
BOOT CAMP FITNESS
Alternate lunging 1/4 mile.
'THE COUNTY FAIR" 2:00 Work Interval :30 Rest Interval
-Weighted Jump Rope
-Globe Trotter Abdominals
-Tire Slide
-Agility Ladder Jumping Jacks
-Small Hurdle Stability Hop
-Pro Agility (Long Version)
-Ladder Box Step
-MedBall Front Squat Push Press
Alternate lunging 1/4 mile.
'THE COUNTY FAIR" 2:00 Work Interval :30 Rest Interval
-Weighted Jump Rope
-Globe Trotter Abdominals
-Tire Slide
-Agility Ladder Jumping Jacks
-Small Hurdle Stability Hop
-Pro Agility (Long Version)
-Ladder Box Step
-MedBall Front Squat Push Press
Tuesday, February 1, 2005
Lift Off
For a multitude of reasons I have decided that it was time to post training sessions and allow the athletes from my programs to provide feedback on their results.
Following along here will require and understanding of each program. To gather more understanding go to www.bootcampfitnesskc.com
LIVE STRONG!
Coach Rut
Following along here will require and understanding of each program. To gather more understanding go to www.bootcampfitnesskc.com
LIVE STRONG!
Coach Rut
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