HALF AWAKE?

Compared to what we ought to be, we are only half awake. We are making use of only a small part of our physical and mental resources.The human individual thus lives far within his limits. He possesses power of various sorts which he habitually fails to use.

-William James

BALL SLAM, SWING, BLASTER

FOR TIME:

Ball Slam 21,15,9 reps
Dumbbell swing 21,15,9 reps
Blasters 21,15,9 reps

(Ball Slam: Male Athletes 20lbs / Female Athletes 16lbs)
(DB Swing:Male Athletes 55lb / Female Athletes 35lbs.)

The Blaster is performed as Follows:
1. Squat
2. Backward Roll
3. Reverse to bottom stance
4. Jump to the plank position
5. Perform a push-up
..that is one rep

CINDY

How many rounds can you perform in 20 minutes?

5 Pull-ups
10 Push-ups
15 Squats

MAX EFFORT (ME) BARBELL HANG POWER CLEAN

1-1-1-1-1-1-1-1-1 Hang Power Clean Your point total will be the sum of all nine rounds.

Do not sacrifice technique for load. This movement is about powerful (violent) hip and knee extension.


2:00 Rest

5:00 DB Snatch Test

(Male Athletes: 45lb DB/Female Athletes: 30lb DB)

TIME TRIAL-2K ROW/ 5:00 BURPEE TEST

Row 2000M for Time on the Concept 2

2:00 Rest

Max Burpees in 5:00

Where is the damper set during races? Is there a damper setting where I will perform best?

There is no required damper setting for races or time trials on the Concept 2 Indoor Rower. You are free to choose the setting you prefer so long as you do not change it once you have started to row.
Preferred damper setting is highly subjective, depending on body type, conditioning level, and rowing style. Our surveys of top finishers at the CRASH-B Sprints indicate most excel at the low to mid range damper settings (between 1 and 6). Suggestion: once per week for one month do a 2000 meter time trial at race pace. On week one, set the damper at 2, for week 2, set it at 4 and so on. Pick the damper setting that allows you to perform best.
The electronic monitor on the Concept 2 Indoor Rower is not simply a revolution or speed counter: it measures rate of acceleration, max. speed, and rate of deceleration of the flywheel on each stroke and recalibrates between strokes. Therefore it calculates power produced/distance rowed precisely regardless of damper setting. Hence competitors are able to choose a damper setting according to their personal preference.

FRAN

3 ROUNDS FOR TIME
21 Barbell Thrusters
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups

Load requirements 95lbs Males Athletes/55lbs Female Athletes

The THRUSTER is a front squat with a push press.

JUMP, SHOOT, SLAM & PULL

3 Rounds

35 Box Jumps (20" Box)
25 Wall Ball Shots (Male athletes 20lb Ball/Female athletes 12lb ball to a 10ft target)
15 D-Ball Slams (Male athletes 40lb ball/Female athletes 20lb ball)
10 Pull-up /Knees to elbow combo

ROW & DEADLIFT

5 Rounds For Time

250M Row
10 Reps Deadlift(load=bodyweight)

SQUAT,PUSH-UPS,PULL-UP & KNEES TO ELBOW

3 rounds for time:

Squat 50 reps
Push-ups 40 reps
Pull-ups 30 reps
Knees to Elbow 20 reps

TWO MORE GRADUATE

Terry Williams and Derek Benz proudly display their graduation t-shirts with the rest of the Friday morning class. Job well done gentlemen.

FOXY COVERAGE OF BOOT CAMP FITNESS

Get Some!

MAX-EFFORT (ME) PUSH JERKS

Push Jerk 3-3-3-2-2-2-1-1-1

Your score will be the sum of all nine attempts. A miss counts as a score of zero.


Do you know how to miss? No attempt is that important. Should you feel that the weight is no longer in your control, DUMP IT!

ROW - BUTTERFLY SIT-UPS -WAITERS BOW

Complete 4 rounds of:

Row* 500 meters
35 Butterfly Sit-ups
35 Waiters Bow

Butterfly sit-up requires a ABMAT positioned under the lower back. Soles of the shoes together. Position the shoes so that the toes touch the baseboard of a wall. Sit up and touch the finger tips to the wall on each repetition.

Waiters Bow is performed by holding a bumper plate across the chest. Soft lock the knees. Push the rear back and bow keeping the eyes forward.

* If you do not have a rower perform a sumo deadlift high pull with a barbell weighing 45lbs. 50reps=500M

FIGHT GONE BAD

Three Rounds
1:00 Rowing (kcals)
1:00 Wall Ball (reps) 20lb Ball Male Athletes/ 12lb Ball Female Athletes
1:00 Sumo Deadlift High Pull (reps) 75lbs Male Athletes/55lbs Female Athletes
1:00 Box Jumps (reps) 20" Box
1:00 Push Press (reps) 75lbs Male Athletes/45lbs Female Athletes

1:00 of work on each movement.(The clock does not stop between movements) You recieve a 1:00 break at the conclusion of completing all five movements. The total number of repetitions at each station is your score for that movement. Your total score is the sum of all three rounds.

3 x 25 PULL-UPS, BACK SQUAT PUSH PRESS, LATERAL BARBELL HOP

Three Rounds for Time:

Pull-ups 25 Reps
Back Squat Push Press (BSPP) 25 Reps
Lateral Barbell Hop* 25 Reps

Load assignment: Male athletes 65lbs/Female athletes 35lbs.

* Executed as follows:

Place loaded bar on the deck at the completion of the BBPP.
Stand to one side of the bar
Hop laterally to the other side with ankles together
Hop back immediately in rapid fire succession

If you are counting correctly, you will finish the hops on the opposite of where you started.

JUMP ROW BURPEE

For time:
Box Jump 50 Reps (20" Box)
Row 2000M
Burpee 50 Reps

ONAGA CHRISTMAS OPEN

On the eve of a new year, Coach Rut, Logan Rutherford and Boot Camp Fitness student Dean Brendel competed in the Onaga Christmas Open. This annual weightlifting event drew competitors from as far away as St. Louis, St. Joseph and Wichita.

Dean finished third in the 105+ weight class of the masters division. This was Dean's first competitive meet.

Logan won the Junior division, despite a difficult first semester in college and losing 6kg of body weight his first semester.

Coach Rut equalled his competive total from July with a 98kg snatch, 125kg clean and jerk for a 223 total. This was good enough for a .3kg total overall victory in the masters division.