Classes are huge this month and for once, everyone actually shows up!!
Here is a workout from week 2.
February Boot Camp Week 2
February 16th, 2010Lots of great new clients for February
February 11th, 2010We have been blessed with tons of new clients this month. I’d like to post a shout out to the teachers and principal of Griffin Middle School.
This month we also welcome the KOs from GTO. This group was selected out of 22 area businesses to represent in a 3 month weight loss/lifestyle change challenge. By the time we are done with them, they won’t even recognize themselves.
We also welcome a group of ladies from the Florida Chamber of Commerce. This group of ladies were not selected as finalists in the city wide challenge but decided not to let that stop them from being the best they can be. You can find this group working out with Mike during our Urban Assualt camp down town on Tuesday and Thursday evenings.
We have many other great new and old clients and we are grateful to each and every one of you for allowing us the privilege of helping you on your fitness journey
Congratulations to our new HKCs
February 11th, 2010On Saturday, Feb. 6th Boot Camp Fitness and Training played host to the first HKC in Florida. For those of you who don’t know, HKC stands for Hard Style Challenge (certification). This is an entry level Russian Kettlebell Certification focusing on 3 basic Kettlebell exercises; the squat, the Swing and the Get Up.
Doug Nepadol, Senior Instructor came from CA. to conduct our certification. Assisting me was my son, Ryan who is an RKC from Orlando. In attendance was John Fox from MS, Tristan Phillips from NY, my husband, Rick, my sister, Janine Thomas, Mark Liles and Rodney Gallon from Success Athletic Training and Greg Hawthorne from FSU’s Athletic Dept. Last but not least; two of my awesome clients, Nick Mack and Mike Munroe.
The day started with the required pull ups for men and flex arm hang for women. Everyone passed with flying colors. The next 8 hours were spent learning, practicing, perfecting and learning to teach others how to do the 3 basic moves. Each attendee was then tested on their ability to perform the Swing, Squat and Get Up. I am proud to say that everyone passed.
What sets certifications from www.DragonDoor.com apart from the rest of the fitness industry is that there is a standard and there are expectations. I’ve been to many “certifications” in which I was awarded a certification just for attending. There was no testing. Certifications were given just by showing up. You will not find that with Dragon Door’s HKC or RKC. The failure rate for both is around 30%. Many of those who fail; fail to train.
You don’t just get a Russian Kettlebell Certification from Dragon Door; you earn it and it’s hard work.
With that being said, I am very proud of my family members who received their certifications but I am especially proud of my clients, Nick and Mike. They worked hard and they earned that certification.
Out of our 9 attendees, almost half will go on to train and earn their RKC in the coming year.
In October of this year, Dragon Door will hold it’s very first RKC certification in Orlando, FL http://www.dragondoor.com/wpkb53.html . Even though the cert is 8 months away, my newly minted HKCs have already begun their training.
Kettlebell Class
January 15th, 2010We welcomed Brian this week. This workout was tough. Did Simon Says Turkish Get Ups and then finished with sets of swings, sprints, pull ups and then swings, sprints and presses and finally; squats, sprints and snatches.
This was Allison and Brian first time snatching. I think they both did pretty good!
Various workouts from the last few weeks
January 13th, 2010Just put together a video of some of our different classes. Enjoy!
One of our first commercials from 2006
January 9th, 2010
I found this on MySpace. I almost forgot about it. Many of the people in that commercial are still attending our camps....4 years later!!
href="http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=21940820">Boot Camps To Go
Chrisâ„¢ | MySpace Video
Wednesday Night Kettlebells
January 9th, 2010Mike, Nick and Allison doing full body Kettlebell workouts.
First exercise was a Get up to a Windmill to a squat, to a press and ending with a snatch before descending back down to the Get up.
Second set was our Double Trouble.
10 reps 10 minutes (or so)
Double KB swings
Double KB cleans
Double KB squats
Double KB presses.
December 20th, 2009
This is one of the workouts we did in the new gym. It’s so big we can do the sleds inside.
Let’s Help These Kids and Families!
December 3rd, 2009I know I am super late getting started with our Christmas fundraiser, but I have been preoccupied with moving. No matter what, we still need to give to those less fortunate than ourselves and I have been blessed beyond what I deserve this year.
I have adopted 2 charities this year. The first is the Second Harvest Food Bank of the Big Bend; http://www.fightinghunger.org/Programs. We have a bin in our gym that is ready for your healthy, non perishable food donations. Pick up will be on Dec. 16th so don’t wait on that.
More urgently is the Guardian Ad Litem program; http://www.guardianadlitembigbend.org/index.asp.
They are collecting for Christmas wish lists for over 600 children, most of whom this will be the only toys they get this Holiday due to their circumstances. The time frame on this is a bit more urgent in that they need the donations in about a week.
My boot campers are among the most generous people I know and have always come through for me in helping others. I know we can pull this off!
Here is the Wish List. Feel free to get as much or as little as you can. Anything helps. I will have a bin ready to collect toys and gifts. Last year we filled 2 plus washing machine boxes!
Guardian ad Litem HOLIDAY WISH LIST – 2009
DEAR SPONSOR:
The following contains the wish list for children served by the Guardian ad Litem Program. This serves as a suggestion, please feel free to donate according to your desire. We ask you spend no more than $50 for children under the age of 12 and no more than $75 for children 12 years and older.
Here are some suggested items by age group…
Age Items
Girl or Boy (age 6 – 24 mos.) Baby toys, learning toys
Girl (age 2 – 3 years) Stroller, Baby dolls (African American & Caucasian), Learning games, books
Boy (age 2 – 3 years) Sponge Bob toys, Hulk toys, toy cars/trucks, Learning games, books
Girl (age 4 – 7 years) Baby dolls (African American & Caucasian), baby doll clothes, Barbie (African American and Caucasian) and Barbie clothing, princess clothing/accessories, Learning games, books
Boy (age 4 – 11 years) Anything Spiderman, Batman or Hulk. cars/trucks, Matchbox cars, Transformers, Learning games, books, coloring books/crayons
Girl (age 8 – 11 years) Arts & Craft kits, Brats dolls and accessories, fun jewelry, purses, backpack purses, hair accessories, Learning games, books, coloring books/crayons
Boy (age 12 – 17 years) Hand-held video games, card games, basketballs, soccer balls, footballs, baseball glove/ball, anything sports/sporting goods, school supplies, backpacks, CD player, Learning games, books
Girl (age 12 – 17 years) Arts & Craft kits, hand-held video games, card games, CD player, fun jewelry, purses, backpack purses, hair accessories, Learning games, books
When the gifts are ready for pick-up, please contact: Name: __________________________________________
Phone: __________________________________________
Email: __________________________________________
We request the gifts no later than December 9, 2009.
Sponsor Name: Phone: Email:
Child’s First Name: ____________________________
Race: ___________ Age: _______ yrs
Male Female
County (of case): _______________________________
Child’s First Name: ____________________________
Race: ___________ Age: _______ yrs
Male Female
County (of case): _______________________________
Child’s First Name: ____________________________
Race: ___________ Age: _______ yrs
Male Female
County (of case): _______________________________
Child’s First Name: ____________________________
Race: ___________ Age: _______ yrs
Male Female
County (of case): _______________________________
Child’s First Name: ____________________________
Race: ___________ Age: _______ yrs
Male Female
County (of case): _______________________________
Child’s First Name: ____________________________
Race: ___________ Age: _______ yrs
Male Female
County (of case): _______________________________
Boot Camp Suicides
November 18th, 2009This was our Friday the 13th workout.
One group did KB swing suicides and the other group did Burpee suicides. Each group did about 5 minutes before resting and switching.
Second set was a walking KB see-saw press while the other group did Squat Thrust Broad Jumps to the last cone. Again they went about 5 minutes before resting and switching.
Of course they will tell you that the sets were much longer. I beg to differ; I had the timer set on my iphone. Ok, I admit, a couple of times I accidentally pressed pause.