We had a great workout on the ramps at Doak Campbell Stadium with the Tri-Delts.
After warming up they selected 4 cards. Each suite represented a certain exercise. They had to do 10 reps of 1 of the exercises drawn on the landing of each ramp. Of course they had to run the ramps in between.
The second round was 1 card, 10 reps for the exercise on each landing.
Last set was walking lunges half way up the ramp and finish with a sprint.
The girls did great and were a fun group to work with.
Our sessions are getting busier and we are adding more classes. We have had some great success stories this session, some of which amaze even me. Everyone worked hard and it’s paying off in a big way. I didn’t get a lot of pictures or videos this session but here is just something I put together of several of our different classes.
Represented are our evening Operation Weight Loss Crew as well as Tuesday and Thursday morning Kettlebell Express class and our Wednesday Kettlebell class.
Enjoy.
Mike and I have been so fortunate to partner up with Success Athletic Training.
S.A.T. brings high quality effective workouts to area athletes and youth. Over the years I have watched many trainers work with athletes and I have to say, some of what I see, even in some area high school athletic training programs is not only ineffective but downright dangerous. I would think if the risk outweighs the benefits, then maybe you should choose another exercise.
Success Athletic Training is light years a head of any other programs I have been involved in for athletics. Their coaches are dedicated and passionate. The athletes they train are some of the top in the state. The programs they use are challenging, intense and produce results. My son, Nigel has been training with Oneal for just over 8 weeks. In that time he has increased his strength in all the major lifts. He improved his agility and speed. Best of all, he put on around 8 pounds of muscle.
If you have any interest in taking your son or daughter (or yourself) to the next level in athletics, come out to the gym and check them out. www.SuccessAthleticTraining.com
I can’t quite remember all of the exercises in this one but there were a lot!
Classes are huge this month and for once, everyone actually shows up!!
Here is a workout from week 2.
We 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
On 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.
We 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!
Just put together a video of some of our different classes. Enjoy!
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
