Monday, August 31, 2009
Friday, August 28, 2009
Wednesday, August 26, 2009
Monday, August 24, 2009
Friday, August 21, 2009
Wednesday, August 19, 2009
Monday, August 17, 2009
I wanted to take some time to thank you for your website and your DVD's and all you do to educate and help the fitness community.
I've been training high school and college athletes, (both male and female) for over 15 years, some who are now in the professional ranks, along with adults who don't consider themselves athletes. I've experienced just about all the training methods and fads over the years and found most ok for somethings but usually always missing a certain component.
However, combining the Max Effort Black Box with a Crossfit routine it appears all the bases are covered. I have seen tremendous gains in the people I have been training over the last year or so and credit alot if not most of what I am seeing to your concepts and teachings.
I could go on and on but again, I would like to thank you for your site and all you do to help the fitness community.
Coach Mike C
Grill your Wild Salmon on a piece of foil to avoid the pain of removing the fish. Medium heat about 6-7 minutes.
M.E. Hang Power Clean 3-3-3-1-1-1
10 Box Jumps
9 Box Jumps
8 Box Jumps
...continue until you finish with
1 Box Jump
Friday, August 14, 2009
T Potts and her triathlon relay team took home the gold!
M.E. Incline Bench Press 5-5-5-3-3-3
Rest 5 Minutes
How Many Rounds Can you complete in 10 Minutes?
Dumbbell Deadlift 5
Dumbbell Hang Power Clean 5
Dumbbell Push Press 5
Suggested loading of 45% of bodyweight
Wednesday, August 12, 2009
Monday, August 10, 2009
Spend eight hours with Robb Wolf and you can't help but be a better athlete or coach. If the ZONE diet will make you All Conference, the PALEO Diet will make you an All American.
M.E. Hang Power Clean 5-5-5-3-3-3
Rest 5:00 Minutes
4 Rounds for Time
5 Pull ups
10 Push Ups
15 Sit ups
Saturday, August 8, 2009
Jason P not exactly before, but early in the process.
My mission in 2001 was to build the The Metro's first and best group workout program. Moving people forward on a path to improve strength and fitness with a minimal number of tools in the most cost effective way possible. Little did I realize all the positive reports of changes in body composition and weight loss. Here's another one of my folks. Really proud of this guy.
A person’s life is composed of key decisions which can forever change its trajectory. One of the most important and life altering decisions I have made in years was to attend Boot Camp Fitness. When I started, I was fairly fit. I was strong and had completed a sprint triathlon about 6 weeks before enrolling in Boot Camp Fitness. However, I had struggled with my weight all my life.
In less than one year, I have lost 50 pounds and 6 inches from my waist. My cholesterol levels have plummeted and I l am no longer required to take a statin. I am regularly told that I look 10 years younger.
Your class , coaching and philosophy has completely changed my ideas about fitness and nutrition. Most importantly they have enhanced my quality of life in every way. Before I was just living, now I am living strong!
Friday, August 7, 2009
Bad Money Bike Team
M.E. Supine Bench Press 3-3-3-1-1-1
How Many Rounds can you complete in 15 Minutes?
5 grapplers clean & jerk
5 box Jumps
(Male athletes: 115lbs/Female athletes 55lbs )
Grapplers clean & jerk variation:1. Load a barbell. 2. Grip in your normal clean grip. 3. Start on your knees in a kneeling position.4. Without loosing your grip hop to your feet.5. Execute your clean & jerk.6. Return the load to the deck with a flat back.7. This is one repetition.
Wednesday, August 5, 2009
Monday, August 3, 2009
M.E. DECK SNATCH 2-2-2-1-1-1
Record your reps on each interval
3:00 Barrier Hop Burpee
2:00 Barrier Hop Burpee
1:00 Barrier Hop Burpee
Barrier Hop Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.