Boot Camp: Week 5&6 Thats a Wrap!

Last Friday was the end of our first bootcamp session in 2013! We made it! The last 2 weeks festivities included circuits, stairs, running, traveling burpees (see video below) weight vests, ankle weights, weigh ins and more... Unfortunately I had to get yet another new iPhone this weekend so I lost a little of the documentation... nonetheless the below is great photo and video mashup of what weeks 5&6 were made of! Congrats to everyone who reached their goal weight and to all of us for making it through the first session of the New Year! 

 

{weight vest ready!}

{mile run around staples}

Boot Camp: Week 4

Monday morning of week 4 started off with a heart pounding Tabata circuit. If you are not familiar with what Tabata is let me explain a bit about it. Based on reasearch conducted byJapanese scientist Izumi Tabata, Tabata is a specific form of workout pumped out in increments of time — 20 seconds on, 10 off - for four minutes and the trick to really benefiting from this work out is going all-out during those 20 seconds of work. This pattern is repeated a total of eight times, making one tabata round four minutes. The following was our Bootcamp Tabata circuit:

20 Seconds of work followed by 10 seconds of rest.

Tabata Stations:

Wall Sits With Ball Overhead
Plank on Ball
Jump Squats
Oblique’s
Hanging Abs Knees to Elbows
Jump Pull Ups
Burpees
Sprints leaning forward on bar heels to butt
Ab roller of death
Jump Rope

{tabata stations front and center ab roller of death!}

{Wall Sits With Ball Overhead}

{Sprints leaning forward on bar heels to butt}

 

Partner Style:

Wednesday mornings workout was partner style taking turns. Starting with 100 x's up and down the step and then 50 x's each of the following:

Step 100 x’s

Dead Lift
Overhead Lunges
Back Squat Press
Push Press
Superman
Sit Ups
Buddy Burpees
Stairs

As for Friday {as well as this past Monday morning...} I unfortunately missed bootcamp... and I think the following phrase sums it up:

He/she who fails to plan is planning to fail...  

I apologize for not having those 2 days to share with you... More next week starting with Wednesday 2/6.

Boot Camp: Week 3

Week 3 Monday Morning 1/21: Step, Step, Step it Up!  

Here we are! Week 3 complete! Let me start off by apologizing for non iPhone pic documentation of Monday morning workout {I woke up late, which is precisely why I lay my clothes out the night before which i plan to discuss in a later post} With a room full of boot-campers eager to get our sweat on post Monday morning weigh in blues, 36 of us to be exact we all rushed the corners of the room to grab our steps, mats and dumbbells ready to shed some weekend lbs! Lined from wall to wall and double up were are steps, facing a partner, dumbbells hand in hand and ankle weights tightly secured for the remainder of the hour we were up and down plank to push up, on our mats legs up donkey kicks, leg extensions, mountain climbers on the step, burpees using the step... we did NOT stop!

Wed 1/23 

Things Not to Forget to Bring to Boot-Camp... Your Ankle Weights and Your Brain:

While it was clear that Wednesdays workout took some serious thought and effort to come up with, I was unfortunately a part of the unlucky few who "forgot their brains at home" Wednesday morning and was abruptly kick out kindly asked to leave the workout before we were able to launch into parts 2 and 3. Without going into elaborate details about how the morning unfolded, let me just remind everyone {myself included} of something I said about Yardo's Boot-camp Week 1: Boot-camp is a group which is based on commitment, forged by good friendships  and undoubtedly bound in camaraderie... One thing that sets this 6 am workout apart from all others is that we do things TOGETHER! I don't think this is something any of us will forget to be mindful of from here (or should I say last Wednesday) on out!


It Never Rains in Southern California 1/25:

In the words of Toni Toni Toni It Never Rains in Southern California, but when it does, what do us crazy boot-campers do? We celebrate Marks Birthday and head out for our OG Downtown Run. But not before we work up little sweat first. In can you cant see the pics clearly above, Fridays workout was broken down into 3 parts.

Part I: Adams Apology

After how Wednesday unfolded an apology was delivered but with a reminder to all of us what boot-camp is about!  

Part II:  Start with 5 burpees and then every 2 mins on the 2 min mark drop and do 5 burpees all the while working to complete completing 4 rounds of the following with 30lb Barbell

20 Thrusters 

20 Sumo Squats 

20 Push Press

20 Dead Lifts

20 Squats

{We be up in the gym just working on our fitness}

 

{Running in the Rain OG dtla run!}

And there you have week 3 concluded... 3 more to go!

Boot Camp: Week 2

 With the second week of boot camp under our belts or should I say shaved from our waistlines, I have 3 more heart pumping workouts to share. This past weeks journey included the likes of brutal uphill climbs, a trip down memory lane for boot camp veterans with a grueling day devoted to what we like to call "Old School Boot Camp" and a 6 plus mile run! So here's to week 2! Check it out!

Week 2:
Bixel  Day 4 of 18

Monday morning we set out onto the streets of Downtown LA donning our ankle weights and gripping our dumbbells. I'm not sure about the rest of my fellow boot campers, but the fact that it was about 39 degrees outside didn't make for comfortable workout conditions and made gripping my 8 lb hand weights even tougher. But I sure did warm up quick running up and down Bixel (see the Google Maps screen grab above) weights in hand only stopping at the bottom to drop and pump out 5 burpees. A major challenge of taking your running to streets are hills and as if Bixel wasn't tough enough, try 45 mins straight up and down the hill, 5 burpees at the bottom all with 13 added lbs to lug around. Killer, but in a good way!

Old School Boot Camp Day 5 of 18 

"Run up your step, get in a plank, plank to push up, hands-up knees-up, run run run!" These are just a few of the directives being yelled out during this 60 minuets of non stop pounding movement, welcome to Old School Boot camp. If you can, imagine a turbocharged workout that mixes cardio and strength training, with just an aerobic step, 8 lb dumbbells (wish I had used 5 lbs that day) and a mat for cushioning the sit-ups and plank and the music pulsing we literally don't stop moving for about 45 plus minuets. Oh wait, and let not forget... our ankle weights!The energy in the room is almost euphoric and the music hypnotizing which moves this high intensity right along! 

Echo Park Run Day 6 of 18

2 miles from the gym, 1 mile around the lake, and 2 miles back, our Echo Park run can last anywhere from 4 to 8 miles. This past Friday was our first run run of the New Year and with perfect running conditions in the air, i pods & gps rearing to go we hit pavement at a steady pace and made our way to Echo Park. Running 2 solid times around the "lake" then switching directions and running 1 additional mile the opposite way I met up with some of the group on Glendale blvd before making our way back home. All in all we ran about 7 miles (I stopped a few times to snap some iPhone pics check them out below which paused my Nike App.) I say lake quote in quote because at this moment there isn't much of a lake that exists due to it becoming very polluted ultimately not meeting the states water quality standards and being deemed by the State of California as an impaired body of water  But with its Rehabilitation process pressing forward with the park scheduled to reopen in March of this year the future of Echo Park Lake is hopeful. On a random note regarding the lake, check out this cute love story of an unlikely friendship which unfolded on the very route we ran this past Friday! Its too cute... ps once Maria was relocated, Dominic was informed that Maria wasn't a Maria... she was really a he, but their love and friendship forges on!

{the rehabilitation of Echo Park Lake with the sunrise reflection over DTLA}

{I am really looking forward to the completion of the Rehabilitation of Echo Park Lake!}

{keeping up with this bunch was a challenge, feeling motivated!}

Another successful week of boot camp and 3rd week is already underway... stay tuned, more to come!