Saturday, July 15, 2006

Friday, July 14, 2006

BOOT CAMP 0930 7-14-06

Participants: 23

What do you want from your training?

There is something that drives you to come to our training, something more than just the aesthetic. The workouts we do are too hard to be driven by appearance or other superficial goals.

Every now and then it is good to connect with the motivators that drive you to such efforts. Reconnecting to your drivers can help to reinvigorate your training and inspire heroic efforts.

You are the only one who can answer the question.

To aid you in having specific measurable goals, the new box will have challenge and performance boards to provide you with physical accomplishments and milestones. We are combining some of the challenges and benchmark workouts of CrossFit and the affiliates to provide you with ways to measure your progress.

If there is some other way we can be of service, please let me know.

BOOT CAMP 0600 7-14-06

Post workout communial suffering.

What a way to greet the day.

Alex: Our resident 13 year old. Alex is batting .700 on his baseball team. Wow, what a great job.

Pre workout photo.

Participants: 21

BOOT CAMP 1830 7-13-06

Please note: Lisa, Elana and Lisa all coordinate outfits. This may be a little too fluffy for Boot Camp.

Jim: Much improved. Good job.

Participants: 21

Thursday, July 13, 2006


Possible Schedule for August

Please comment on schedule.


Welcome back Shannon!

Participants: 6

Push Ups: 30, 20, 10
Hurdle Steps: 30, 20 10
Lunge 60 Feet

For time.

Wednesday, July 12, 2006

BOOT CAMP 0930 7-12-06

Participants: 27

WOD: Same as 0600


The heat and humidity is getting pretty bad. Welcome to Michigan. The following article by Melissa Gerharter about hydration provides some useful insights.


When it comes to keeping your body hydrated many questions may arise. How much fluid do I need? How much is too much? What should I be drinking?

If you are a physically active person chances are your thirst mechanism is not accurate so body fluid balance is often compromised. Although fluid needs are individual, the AI(adequate intake) is 3.7 liters for males and 2.7 liters for females. This would include the water that we intake from food as well as fluids. About 20% of the water that we take in comes from food and the other 80% comes from fluids. The absolute minimum for a sedentary individual is no less then 1 liter per day. Again, fluid balance is going to be different for each individual dependent on how much they sweat during activity.

Hydration before exercise is very important to assure optimal performance. Proper hydration before exercise can help lower your body’s core temperature, lower your heart rate as well as lowering your perceived exertion. It is recommended to drink 1oz of fluid for every 10lbs of body weight within two hours before exercise.

During exercise hydration is equally important. It is important to drink fluids every 10-30 minutes with the idea of drinking before you get thirsty. If you are an excessive sweater replacing your electrolytes by drinking a sports drink is imperative during long distance events.

After exercise it is important to replace all the fluids that you lost during exercise. The most accurate way to do this is to weigh yourself before and after to determine what you lost and replace these lost fluids.

Is it possible to drink too much water? In most cases the only disadvantage in drinking too much water is frequent trips to the bathroom. However, in some situations drinking too much water can become deadly if the body fluids become diluted creating a sodium imbalance. People at risk for hyponatremia (low level of blood sodium) are those who limit their sodium intake and exercise for more then four hours in the heat. Symptoms include fatigue, nausea, headaches, confusion and a lack of coordination.

The general guideline is that water will work to keep you hydrated. Unless you are participating in endurance activities lasting longer then one hour sports drinks aren’t necessary. Keep in mind that you need to find what works for you and stick with it.

Drink up!

Melissa Gerharter, MS

BOOT CAMP 0600 7-12-06

Participants: 27

Tuesday, July 11, 2006

BOOT CAMP 1830 7-11-06

Participants: 21

Pull Up Bars

More More Equipment

The squat racks showed up today. I guess assembly is required. I was thinking just hoist them on the shoulders and squat.

That is just me.

D-Balls and Dynamax balls are on the way. So is the fighting gear.

Stand By.

BASIC TRAINING 0600 7-11-06

Participants: 9

Happy Birthday Lynnette!

Skills: Push Up, Narrow Push Up, Triceps Push Up

100 Squats (First Round Only)

3 Laps of forward, side shuffle, backwards side shuffle
3 Laps Lunge the shuffle board court
20 Ring Rows

As many rounds as possible in 15 minutes.

(I forgot the camera this morning)

BOOT CAMP 1830 7-10-06

Participants: 10

Ran to dips station: 10 reps, 3 sets

Start at pullup station by running to rings then 5 knees to elbows
Run past pull up statin and sprint back up thee hill to do 5 pullups

Repeat as necessary for 20 minutes

Monday, July 10, 2006


Concept 2 rowers, kettlebells and dumb bells await.

BOOT CAMP 0930 7-10-06

Participants: 23

It is never too early to start CrossFit

Everyone rants about their kid. I can brag about my kid cause at 2 months, he is CrossFitting:

CF Newborn WOD:

Head raises: 10
Assisted Standing: 1:00
Roll Over: 10

Five rounds for time.


I pulled this from the CrossFit Discussion Board.

I am amazed what people are capable of.

BOOT CAMP 0600 7-10-06

Key to performing most movements we do is maintaining strong back allignment. (Perfect Posture) A lot of us spend a lot of time in front of computers with our backs rounded. (Me as I type this) KB swings srtengthen the posterior chain.

Participants: 23

Building Run (2x) 1x
Dips: 20
KB Swing: 20

As many round s as possible in 20 minutes.