Tuesday, May 31, 2005


My Pet Rock-----TEAM WORK

Four Teams x Four Rounds

Each Team Member Must Complete

50 Body Rows
60 Push-ups
70 Sit Ups
100 Squats
1/2 Mile

Your PET ROCK (20lb Medicine Ball) must be carried by the team at all times.

"Diligence is the mother of good luck."
Benjamin Franklin

Monday, May 30, 2005


5 rounds for time.

Pull ups 5 reps
Push ups 10 reps
Box jumps 15 reps
Wall ball 20 reps (20/12)
Dumbbell swings 15 reps (55/30)
Sit ups 10 reps
Knees to elbows 5 reps

Those who do not find time for exercise will have to find time for
- Earl of Derby

Friday, May 27, 2005


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 1:30-2:00 between rounds

Remember anything you want that's valuable requires you to break through short-term pain in order to gain long-term pleasure.
Anthony Robbins

BOOT CAMP FITNESS student Richard Livers shows his committment to fitness by working his lunge while vacationing in Rome. Posted by Hello

Wednesday, May 25, 2005


150 Wallball Shots for Time

2:00 Rest

70 Slam Ball -off the clock

Male Athletes use a 20lb ball to the 10 ft target. Female athletes use a 12lb ball to 10 ft target.

"The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself."
Mark Caine

Friday, May 20, 2005


How many rounds can you complete in 20 minutes?

5 Handstand Push-ups*
10 Single Leg Squats (5 Right/5 Left)
15 Pull-ups

If you can not perform handstand push-ups then feet elevated push-ups may be substituted.

Wednesday, May 18, 2005


5 Rounds on the Clock

Power Clean 135lbs/65lbs x 10
Push-ups x 15 Push-ups

Follow each set of power cleans with 15 reps of Push-ups

Monday, May 16, 2005


Row 500 M
Run 400 M
SDHP-50 Reps (45lbs/30lbs)
Run 400M
Row 500M
Run 400M
SDHP-50 Reps (45lbs/30lbs)
Run 400M

SDHP=Sumo Deadlift High Pull

Saturday, May 14, 2005


Congratulations to Ben Edwards of Lawrence Kansas. Ben joins an elite group of athletes who have closed the IronMind #3 Captains of Crunch gripper. Coach Rut was selected to verify the event by Dr. Randall Strossen President of IronMind enterprises. "Ben absolutely smashed that thing with both hands" said Coach Rutherford. The #3 requires over 280lbs of force to close. By point of reference, the average man can not close a trainer which requires 100lbs. of pressure. To learn more or to order your own set of Posted by Hello

Friday, May 13, 2005

Barbara-Graded On the Curve

Four Rounds for a rep total

20 Pull-ups
30 Push-ups
40 Sit ups
50 Squats

Athletes will be grouped together for this workout. On the command to START, everyone will begin performing pull-ups moving next to push-ups and eventually to squats. The first athlete in the group to finish will shut off the timer. The rest time now begins. This rest is exactly 3:00minutes. He/she will have a total rep score of 140. Everyone who has not complete all reps will total the reps completed and this becomes their score.

If you have nothing else to do, look at yourself and see if there isn't something close at hand that you can improve. It may make you wealthy, although it is more likely it will make you happy.

George M. Adams

Wednesday, May 11, 2005

NAN- Fran's Dysfunctional Sister

Fran's Dysfunctional Sister

One Round For Time:
45 Pull-ups
45 reps Thrusters 95lbs.(Gals 55lbs)

Tuesday, May 10, 2005


These middle school athletes workout with a couplet of Wall Ball and Slam Ball.  Posted by Hello

Monday, May 9, 2005

MONDAY 05092005

400 M Run
30 DB SWINGS (55lbs/30lbs)
30 Sit ups
30 Box Jumps
30 Thrusters (45lb/25lbs)
30 Knees To Elbows (RINGS)
500 Row
30 Wall Ball Shots (20lbs/12lbs)
30 Ball Slams

"The past cannot be changed. The future is yet in your power."
Mary Pickford

Friday, May 6, 2005

FRIDAY 05062005


100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You don't just stumble into the future. You create your own future.
-Roger Smith

Thursday, May 5, 2005

THURSDAY 05052005

10 Minutes of This and That

All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.-Ralph Ransom

Wednesday, May 4, 2005

WEDNESDAY 05042005


Movement Clinic


5 Rounds of
Overhead Squat* 20, 15, 12, 9, 6 Reps
Hanging Knees to Elbows 20, 15, 12, 9, 6 Reps

Score your workout by dividing your load by your time to completion in seconds.

If mobility issues prevent a full squat use a single dumbbell and alternate right and left 5 reps each.

Tuesday, May 3, 2005

TUESDAY 05032005


How Many Laps Can you run in 20 Minutes?

Learn how to turn frustration into fascination.
You will learn more being fascinated by life Than you will by being frustrated by it.-Jim Rohn

Monday, May 2, 2005

MONDAY 05022005


How Many Rounds Can you complete in 20 Minutes?
Sandbag Carry 50M
Roving Push-ups 10M
BodyRow 10 Reps


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.

Sunday, May 1, 2005

Whitney Chamberlin demonstrates perfect form on the dumbbell overhead lunge. Arms extended and locked by the ears. Chest held high and knee over the ankle. Posted by Hello