Start of New Boot Camp

Day 1 week 1 of the November.26-December.21 Boot camp. Below are the results of the testing we did on Monday and Tuesday.

On Monday it was raining a bit so the 9:30am camp did most of the routine underneath the overhang over by the field house.

Under the circuit column we used elastic tubing for some of the exercises. Yellow is light, Green is medium and Red is heavy.The circuit is a routine called “No Gym Required” which I learned from fellow boot camp instructor Scott Colby from Dallas Texas. The circuit exercises were

  1. Side step with lateral raise (using tubing)
  2. Walking lunges
  3. Bicep curl with a overhead press (using tubing)

These exercises were done for 60 seconds each then 45 seconds then 30 and finally 15. Everyone counted total reps and that is what is listed in the circuit column.

Some of the campers used 1 level of tubing while others used 2. The push ups in parenthesis were done on the knees.

 

6:00-6:45am

  Push Ups Sit Ups 1/4 Mile Circuit
Rachel 3 (7) 17 2.45  
Atara 4 (8) 17 3.15  
Doris 31 26 2.04 205 (green)
Shirley 26 30 3.28 209 (green)
Kim V. 10 (20) 14 2.55 170 (yellow/green)
Nancy 29 24 2.45 222 (yellow/green)
Martha L. 40 28 2.16 187 (yellow)
Peter 41 25 2.21 201 (green)
Whitney 6 (4) 13 2.34 176 (yellow)
John C. 36 22 2.00 184 (green)
Venus M. 30 23 2.56 234 (yellow)
Kim M. 17 18 3.28 202 (yellow)
Camille 17 18   181 (yellow)
Arthea 24 23 3.15 164 (yellow)
Jamie Z. 54 28 2.16 240 (green)
Demetha (36) 23 3.05 196 (yellow)
Patty O. 10 (16) 25 3.11 211 (yellow)
Mary B. 17 (15) 21 3.11 207 (yellow)
Andrea R. 5 (10) 22 3.17 208 (green)
Janet T. 18 (12) 21 3.16 208 (yellow)
         

 

7:00-7:45am

  Push Ups Sit Ups 1/4 Mile Circuit
Donna W.

18 (2)

30 2.18 228
Jean F. 10 (13) 17 3.04 192
Gemma S. 13 (13) 28   206
Lisa B. 27 26 2.19 193
Steve L. 21 26 2.19 188
Paul H. 6 (5) 17 2.32 149

 

9:30-10:15am

  Push Ups Sit Ups 1/4 Mile Circuit
Mary Boyle 15 (18) 22 2.44 191(yellow/green)
Hadiqua H. 3 (11) 22 2.51 184 (yellow)
Dawn S. 1 (24) 16 3.27 129 (yellow)
Lesley S. 11 (13) 20 3.10 201 (yellow)
Eileen K. D. 13 15 3.13 129 (yellow)
Laurie L. 17 (4) 24 2.42 135 (green/yellow)
Beth M. 2 (28) 21 2.58 177
Jackie 9 (10) 25 2.54 138 (yellow)
Tom N. 27 11 3.17 160 (green)
Rise 7 (8) 13 3.50 108 (yellow)

Blog Entry dated 11/16/2007 1:55 PM

Week 5 Day 3

November. 16, 2007

My special 5–week 15–session fall boot camp has come to a finish. The first day of camp everyone was tested for 1 minute on various exercises. We also did a midterm test and then repeated it today. If you missed the first day and the mid-term testing then you will only see today’s results. For those of you that have attended prior camps you can also scroll down to see your results.

The results below are awesome. Everyone kicked butt. Thank you for all of your hard work.

Have a fantastic weekend– we still have a make up on Monday Nov.19th. Everyone is welcome to attend. If I don’t see you Happy Thanks Giving.

6:00-6:45 am 10/16/07

Push Ups

10/16

Push Ups

11/16

Sit ups

10/16

Sit ups

11/16

1/4 mile

10/16

1/4 mile

11/16

Circuit

10/16

Circuit

11/16

Camille F. 21 20 15 20 4.25 58 80
Venus M. 33 16 3.05 108
Ellen A. 42 35 25 24 2.46 3.09 133 bad back
Demetha H. 12(20) 42 22 24 3.00 2.49 ? 139
Elizabeth A. 12(8) 16 3.19 105
Farah B 8(12) 17 3.19 ?
Shirley M. 31 29 3.36 121
Alvin M. 69 74 20 33 2.49 1.46 127 163
Laura H. 9 23 18 28 3.15 3.09 96 128
Deborah A.R. 23 18 3.40 118
Marthe L. 40 25 2.12 109
Elizabeth B. 5(13) 33 21 20 3.20 3.30 94 137
Jonathan R. 27 18 2.30 47
Charles M. 19 31 23 29 2.32 2.19

123

144
Susan R. 16 23 2.41 98
John C. 32 17 1.49 116
Patricia O. 17 22 28 27 3.08 3.18 127 138
Mary B. 23 16 22 23 3.06 3.05

117

137
Michelle B. 23 29 21 22 2.41 2.37 127 122
Jennifer T. 32 40 30 29 2.25 2.05 143 143
Deborah H. 32 51 29 42 2.25 2.05 123 143
Jackie G. 10(10) 22 25 27 2.48 2.34 105 130
Doris F. 33 47 20 25 1.59 2.06 92 129
Nancy G. 32 25 2.47 143
Maggie W. 10(19) 13 3.30 102
Jamie Z. 56 26 2.16 167
Peter S. 50 31 2.35 1.52

7:00-7:45am 10/16/07

Push Ups

10/15

Push Ups

11/16

Sit ups

10/15

Sit ups

11/16

1/4 mile

10/15

1/4 mile

11/16

Circuit

10/15

Circuit

11/16

Hildy K. 25(15) 42 23 22 2.55 2.50 113 green 145
Donna W. 8(16) 28 26 34 2.34 2.19 100 green 152
Steve L. 21 29 2.40 103 green
Marisha P. 36 36 22 2.39 127 green
Michelle F. 10(7) 20 2.39 111 yellow
Gemma S. 18(11) 20 3.42 116 yellow
Lisa B. 30 36 23 24 2.46 2.50 127 147

9:30-10:45 am 10/15/07

Push Ups

10/15

Push Ups

11/16

Sit ups

10/15

Sit ups

11/16

1/4 mile

10/15

1/4 mile

11/16

Circuit

10/15

Circuit

11/16

Sophie 23 34 30 33 2.10 2.10 91 130
Kim 21 44 28 27 2.19 2.24 80 139
Keisha G. 15(15) 19 2.32 110
Vanessa P. 3(12) (22) 22 24 2.30 2.16 132 135
Diane B. 0(31) (41) 22 27 3.29 3.51 110 143
Debra F. G. 15(10) 26 2.09 118
Jennifer S. 17(12) 28 2.08 126
Nina L. 12 24 3.41 97
Beth M. 0(5) (29) 22 27 3.08 3.02 74 120
Michelle P. 15(10) 15(15) 25 28 2.44 2.52 132 122
Linda K. 4(20) 20 3.18 110
Susan R. 16 24 2.29 130
Rob G. 2.45 128
Eebie Z.

6 (26)

mid term

10 (29)

24

mid term

28

2.11

mid term

2.11

118

mid term

124
Lena C.

41

mid term

39

25

mid term

25

2.17

mid term

2.19

126

mid term

150
Hadiqua H.

3 (18)

mid term

(28)

22

mid term

25

2.55

mid term

2.48

mid term

95

mid term

132
Joanne W. 26 21 3.08 132

Week 5 Day 2

Team Race 120 Reps Week 5 Day 2
“Teams do not go physically flat, they go mentally stale.”
Vincent Lombardi

We started with our warm ups then I divided the camp into teams, 3 people to a team. Each person completes 1/4 run and begins designated exercise, contributing to the total rep count of 120 reps for each exercise. The team that completes the circuit first wins the round.

• Round 1: 1/4 mile trail run with – 120 t-stabilization’s and 120 inchworms
9:30-10:15am Michelle F., Susan R. and Donna W.
6-6:45am Jamie Z., Deborah H., Jennifer T.
7-7:45am Paul S., Donna W.

• Round 2: 1/4 mile trail run – 120 side step lateral raise and 120 jumping lunges
9:30-10:15am Mary B., Eebie Z., Michelle P.
6-6:45am Wendy L., Michelle S., Doris F.
7-7:45am Paul S., Donna W.

.• Round 3: 1/4 mile trail run – 120 bicep curl overhead press and 120 mountain climbers
9:30-10:15am Donna W., Susan R., Michelle F.
6-6:45am Jamie Z., Deborah H., Jennifer T.
7-7:45am Gemma S., Lisa B., Hildy K.

Week 5 Day1

After our warm ups the the camp started off with dynamic sprint drills and then a game of cards.

1)300 Yard Sprints

  • Cherry Pickers
  • High Knees
  • Butt Kicks
  • Side Shuffle

2)Routine Cards
This is a repeat of the routine we did on week 2 day 2. I split the camp up into groups of 3. Each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card. Each person on the team draws a card from the deck and does the exercise on their own. It is an individual effort, but members chip away at the deck as a team.

Round 1:
• Diamonds = 1/4 mile Run
• Hearts = Boot Strapper
• Clubs = Hip Lifts
• Spades = Bench Dips
• Joker = 1st Joker everything is doubled 2nd Joker everthing goes back to normal count
• Ace = 11
• Face cards = 10
• Threw out the 2, 3, and 4 cards

These are the results of the card game (scroll down to week 2 day2 to compare):

9:30am-10:15am time 17.30- on week 2 day 2 the time was 17 minutes flat.
Sophie
Kim
Susan R.

6:00am-6:45am time 18.50- on week 2 day 2 time was 19.36
Demethea H.
Wendy L.
Shirley M.
Michelle S.
note: there was 4 people on this team.

Time 18.52
Doris F.
Susan R.
Jamie Z.

7:00am-7:45 time 20.33 on week 2 day 2 time was 17.06
Steven L.
Paul S.
Gemma S.
Lisa B.
note:there was 4 people on this team.

Week 4 Day 3

,,,,,,

“Bite off more than you can chew, then chew it.” – Ella Williams

This is the routine and the results we did on Friday November. 9, 2007. This was the same routine that was done on week 2 day 1. Scroll down to the post on October 22 if you want to compare your results.

After the warm up of head, torso and knee rotations, squats and ice skaters

We did 20 seconds of work with 10 seconds of rest for 8 rounds of Step ups.

Then that was followed by 20 seconds of work with 10 seconds of rest for 8 rounds of USA bicycles of the abs.

Then that was followed up with 4 exercises counting how many rounds were completed in 11 minutes.

  1. Squat Thrust /Burpees x 6 reps.
  2. Push ups x9 reps.
  3. Knee to Chin x12 reps.
  4. Squats x15 reps.

Then everyone was timed on a 1/4 mile run around the park trail.

See the results below

6:00-6:45am

Camp Classic Total Rounds in 11 minutes 1/4 mile Trail Run
Alvin McLean 7
Camille Francis
Charles Maggio 5 2.31
Deborah A R 5 3.41
Deborah Holt
Demetha H 5 3.01
Doris Fernandez 6 2.04
Elizabeth Athos
Elizabeth B 4
Ellen Amon 6 2.56
Farah Benton
Jackie Gagne
Jamie Zogby 7 2.19
Janet Trzaska
Jennifer Th
John C. 5 1.59
Jonathan R 5 3.18
Laura hemans 5 3.15
MARGARET W 4 3.28
Marthe Leveille
Mary B. 5 3.11
Michele Bessey 5 2.51
Michelle Strank 6 2.50
Nancy Guilbert
Patricia O’C 5 3.17
Peter Schmidt 5 3.01
Susan Ramos
Venus Mui 4 2.38
Wendy Lazarus

7:00-7:45am

Camp Classic TotalRounds in 11minutes

1/4 mile Trail Run
Jane M. 6 2.13
Lisa B. 4 2.48
Susan R. 4 2.35

9:30-10:15am

Camp Classic Total Rounds in 11 minutes 1/4 mile Trail Run
Beth M. 5 3.16

Camille F.

5 3.10
Diane B. 4 4.20
Hadiqua H. 5 3.07
Lena C. 7 2.33
Michelle F. 6 2.41
Michele P. 5 3.03
Steven L. 5 2.43
Sophie 7 2.19

9 Rep Ladder

“Don’t join an easy crowd; you won’t grow.
Go where the expectations and the demands to perform are high.
– Jim Rohn

These are the results of the 9 rep ladder routine we did. Below you will find the names and times of campers that finished the exercises first. Each of the first place finishers completed 45 repetitions of each exercises. During this routine the campers started off with a warm up and then a 1/4 mile jog. We did 2 exercises followed by the 1/4 mile run. We didn’t do as many exercises as in the past because of the runs.

Bicep Curl Overhead Press

Susan R. & Marthe L. 6am

Paul S. & Donna W. 7am

Beth M. & Michele P. 9:30am

Kettle Bell Swings

Venus M. & Sis 6am

Susan R. Marthe L. 6am

Gemma S. & Steven L. 7am

Hadiqua & Lena C. 9:30am

Single Leg Squats

Janet T. & Patty O. & Mary B. 6am

Paul S. & Donna W. 7am

Mary B. & Kim 9:30am

Joanne W. & Sophie 9:30am

Walking Lunges

Jennifer T. & Deborah H. 6am

Venus M. & Sis 6am

Mary B. & Kim 9:30am

Mid-Term Fitness Test

, , ,

“A journey of a thousand miles must begin with a single step.”
Lao Tzu

Week 3 Day 3

This was the same 5 circuit fitness test we did on the 1st day of camp.

6:00-6:45am

Push Ups
Sit Ups
1/4 mile
Circuit
Alvin McLean
76
32
1.50
160
Camille Francis
18 19 3.15 82
Charles Maggio
30 30 2.23 144
Deborah A R
Deborah Holt
43 32 2.13 146
Demetha H
39 23 3.15 121
Doris Fernandez
30 21 1.59 133
Elizabeth Athos
Elizabeth B
30 27 3.25 125
Ellen Amon
42 26 2.52 127
Farah Benton
36 20 3.29 107
Jackie Gagne
25 29 2.48 120
Janet Trzaska
20 16 3.30 121
Jennifer Th
34 24 2.19 140
John C.
38 18 153 120
Jonathan R
30 24 2.16 100
laura hemans
20 20 3.14 162
MARGARET W
Mary Boyle
27 24 2.39 123
Mathe Leveille
Michele Bessey
53 21
Michelle Strank
45 24 2.21 143
Nancy Guilbert
29 21 2.54 139
Patricia O’C
Peter Schmidt
36 20 2.50 90
Susan Ramos
Venus Mui
28 20 3.15 143
Wendy Lazarus
Zogby, Jamie
2.13 160

7:00-7:45am

Push Ups
Sit Ups
1/4 mile
Circuit
donna welsh 24 30 2.19 144
Gemma S. 25 26 121
hildy karp 39 27 2.42 136
Jane M. 43 31 2.03 159
Marisha Ploski 55 28 148
Michelle Federer
Paul Saydah 40 28 2.03 150
Steven L.

9:30-10:15am

 
Push Ups
Sit Ups
1/4 mile
Circuit
Beth M. 1 (27) 25 2.59 111
Eebie Z. 6 (26) 24 2.11 118
Hadiqa 3 (18) 22 2.55 95
Keisha G. 12 (18) 22 2.33 112
Kim S. 42 24 2.12 135
Lena 41 25 2.17 126
Michelle F. 11 (17) 24 2.18 120
Michele P. 20 (13) 38 2.46 127
Nina L. 15 (10) 22 3.07 109
Sophie 35 32 2.07 135

Maplewood Boot Camps Week 3 Day 2

Todays routine was a

Warm up

  1. Side Twists arm flap 20x
  2. Push ups 5x
  3. Squats 10x
  4. Jumping Jacks 15x
  5. Side Lunges 10x
  6. Sun Salutation 2x
  7. 1/4 mile Trail Run 1x

Followed by a 7 minute circuit of Push Ups and Boot Strappers

6:00- 6:45am
Alvin McLean –6 rounds
Camille Francis – 5 rounds
Charles Maggio –5 rounds
Darlene Crouse
Deborah A R
Deborah Holt- 5 rounds
Demetha H –6 rounds
Doris Fernandez –3 rounds
Elizabeth Athos –5 rounds
Elizabeth B –5 rounds
Ellen Amon – 5 rounds
Farah Benton
Jackie Gagne –5 rounds
Janet Trzaska –6 rounds
Jennifer Th- 5 rounds
John C. – 4 rounds
Jonathan R –4 rounds
laura hemans –4 rounds
Lisa Breen
MARGARET W –4 rounds
Mary Brown
Mathe Leveille –4 rounds
Michele Bessey –4 rounds
Nancy Guilbert –5 rounds
Patricia O’C – 6 rounds
Peter Schmidt –4 rounds
Shirley Mat
Susan Ramos –5 rounds
Venus Mui –5 rounds
Wendy Lazarus –5 rounds
Zogby, Jamie –5 rounds

7:00-7:45am
donna welsh –
hildy karp –5 rounds
Jane M. –6 rounds
Linda Gadsby
Marisha Ploski – 6 rounds
Michelle Federer – 4 rounds
Paul Saydah –4 rounds
Steven L. –3 rounds

9:30-10:15
Beth Mc – 4 rounds
Debbra S –
Debra F G-
Diane B –3 rounds
Gemma S –3 rounds
Jennifer S –
Joanne W- 3 rounds
keisha gray – 3 rounds
Kim -5 rounds
Linda K. –3 rounds
Mary Boyle –4 rounds
Michele P – 4 rounds
Nina L –4 rounds
Rob G
Sophie – 5 rounds
VANESSA P –
Eebie –
Lena –4 rounds
Hadiqua –4 rounds

Followed by another 7 minutes of 20 seconds on 10 seconds off alternating between Mountain Climbers and Tuck Jumps.