Maplewood Boot Camps Week 3 Day 1

"The purpose of any athletic endeavor is to challenge human limits both on and off the playing field."
- Unknown



It's getting cold out and everyone is doing an awesome job. The routine started off with

1)Warm up 2x
Side Twists arm flap 20x
Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Salutation 2x

2)300 Yard Sprints
Cherry Pickers
High Knees
Butt Kicks
Side Shuffle

3) Pyramids
Sprint 30 yards,
· 10 Burpees/squat thrust w/push up
Sprint 30 yards
· 10 side lunges
Sprint 30 yards
· Squat Jumps
Then 9, 8, 7 etc all the way down to 1 rep of each.

Pyramid 1st Place Finishers

6:00am- Jamie Z. and Michelle S. tied

7:00am- Jane M.

9:30am- Eebie Z.

Team Race 120 Reps Week 2 Day 3

"Teams do not go physically flat, they go mentally stale."
Vincent Lombardi

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
Kim K.S.
Sophie
Diane B.

• Round 2: 1/4 mile trail run - 120 side step lateral raise and 120 jumping lunges.
9:30-10:15am
Beth
Vanessa P.
Michelle F.

6:00-6:45am it was tie between
Jamie Z.
Wendy L.
Elizabeth A.
and
Deborah H.
Jennifer T.
Jackie G.

• Round 3: 1/4 mile trail run - 120 bear crawls and 120 squat jumps.
9:30-10:15am
Debra F.G.
Jennifer S.
Gemma S.

6:00-6:45am
Jamie Z.
Wendy L.
Elizabeth A.

Boot Camp Week 2 Day 2

"If you must play, decide upon three things at the start: the rules of the game, the stakes, and the quitting time."
- Chinese proverb


Routine Cards
To crank up the intensity a bit I split the camp up into groups of 3. In the past we've done this routine with groups of 4-5.

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.


Warm up

Head rotations
Torso
Knees
Squats
Sun Salutation



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

9:30am-10:15am Camp Time17 minutes
Jennifer S.
Daine B.
Kim K.S.

6:00am-6:45am Camp Time 19.36
Michelle B.
Patty O.
Demetha H.

7:00am-7:45am Camp Time 17.06
Paul S.
Michelle F.
Marisha P.

Boot Camp Week 2 Day 1

This is the routine we did at 9:30am on Monday October. 22nd and 6am and 7am on Tuesday October. 23rd. Courtesy of Scott Colby.

1. Warm Up
   Rotations
   Neck and Head
   Arm circles
   Torso
   Knees
   Squats x10
   Sun Salutation x2
   Trail 1/4 mile
2. Tabata Time
   20 sec work, 10 rest for 8 rounds
   *Step Ups on the bleachers.
   *USA bicycles
3. Camp Classic
   *Squat Thrusts x 6
   *Push Ups x 9
   *Knees to Chin x 12
   *Squats x 15
   As many rounds as possible in 11 min
4. Run 1/4 mile for time

6:00-6:45am Tuesday October. 23rd

	Camp Classic Total Rounds in 11 minutes	1/4 Mile Trail
Laura H.	4	We ran out of time
Camille F.
Venus Mui	4
Jennifer T.	5
Deborah H.	5
Peter Schmidt	3
Demetha H.	4
Elizabeth B.	4
Jonathan R.	3
Jamie Z.	6
Ellen A.	6
Patricia O'c.	3 or 5?
Mary B.
Janet T.	5
Elizabeth A.	4
Nancy G.	4
Jackie G.	4
Margaret W.	3
Andrea Randall	4
Shirley M.
Marthe L.	5
Farah Benton	4
Wendy L.
Doris F.	6
Michelle B.	5
Charles M.	5
Susan R.	4
Alvin M.	7
John C.	4

7:00-7:45am Tuesday October. 23rd

	Camp Classic Total Rounds in 11 minutes	1/4 Mile Trail
Hildy K.	5	3.05
Donna W.	7	2.30
Marisha P.	8	Bad knee skipped run.
Michelle F.	4	2.40
Lisa B.	5	2.46
Jane M.	8	2.13

9:30-10:15am Monday October. 22nd

	Camp Classic Total Rounds in 11 minutes	1/4 Mile Trail
Linda K.	4	3.34
Debra Fay G.	4	2.21
Sophie	7	2.13
Kim	7	2.21
Mary B.	4	2.47
Keisha G.
Vanessa P.	5	2.20
Joanne W.	4	3.15
Rob G.	5	3.06
Nina L.	4	3.19
Beth M.	4	3.10
Michelle P.	5	3.10
Susan R.	4	2.39
Hadiqua	2	3.12
Lena	4	2.52
Laura	4	2.24
Steve L.	4	3.08

Maplewood In Motion 5K and Kids Fun Run

Anxious Kids Ready to Run


Olivia Baker 1st Place

The Sunday October. 21st 2007 Maplewood In Motion 5k Run and Kids Fun Run is an event of the Department of Recreation and Cultural Affairs, put on with the volunteer assistance of Maplewood in Motion. The race was a huge success promoting a day of fitness and fresh air for the whole family. I had a great time helping out with the warm up and stretches for the Kids Fun Run. I want to congratulate everyone for a job well done. The big story of the day was the incredible finish of 11 year old Olivia Baker of South Orange, NJ who came in 1st place in the women's division with a time of 21.50 and the 4th place finish in the women's division of 11 year old Imani Coleman of South Orange, NJ with a time of 22:33.

Click on the link below to see all the official results http://www.compuscore.com/cs2007/october/maplewd1.htm

9 Rep Ladder Routine

These are the results of the 9 rep ladder routine we did during session #2. 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 exercise in the specified time.

Week #1 Session #2	6:00am Thursday	7:00am Thursday	9:30am Wednesday
Bicep Curl Overhead Press	Ellen A. & Nancy G. 3.40	Marisha P. & Jane M. 3.48	Debra F. G. & Keisha G. 3.30
Hip Lifts	Jen T. & Deborah H.  1.51	Marisha P. & Jane M. 1.50 Lisa B. & Gemma S. 1.50	Debra F. G. & Keisha G. 1.45
Mountain Climbers	Jen T. & Deborah H. .55	Lisa B. & Gemma S. .55	Eebie Z. & Jennifer S. .45
Walking Lunges	Ellen A. & Nancy G. 2.00	Marisha P. & Jane M. 2.03	Laura F. & Linda K. & Mary B. 1.35
Push Ups	Ellen A. & Nancy G. 1.59	Marisha P. & Jane M. 1.33	Sophie & Kim 1.37
Fire Hydrants	Michelle B. & Doris F. 1.35 Ellen A. & Nancy G. 1.40	Lisa B. & Gemma S. 1.33 Marisha P. & Jane M. 1.28	Laura F. & Linda K. & Mary B. 1.14 Joanne W. & Nina L. 1.18
Chin to Knee	Jen T. & Deborah H. 1.54	Marisha P. & Jane M. 1.44	Sophie & Kim 1.50
Side Step Lateral Raise	Mary B. & Patty O. & Andrea	Dona W. & Hildy K. & Steven L.

Fight Gone Bad and No Gym Required Routines

The exercises for the Fight Gone Bad routine were

1. Dumbbell Squat Bicep Curl and an Overhead Press
2. Kettle Bell Upright Rows
3. Jump Squats
4. Side Lunges
5. Cross Countries

The exercise stations were about 30 ft. away from each other. The campers did 60 seconds at each exercise station before moving on to the next station. We recorded the total repetitions for all 5 exercises.

The exercises for the No Gym Required routine were

1. Jumping Jacks
2. Front Planks
3. Alternating Toe Crunches

These exercises were done for 60 seconds each then 45 seconds each then 30 seconds each and the last set was 15 seconds for each of the exercises. Once again we recorded the total repetitions for the whole routine.

6:00-6:45 am Camp

	No Gym Required Total Repetitions	Fight Gone Bad Total Repetitions
Patty O.	255	203
Mary B.	266	174
Janet T.	261	173
Elizabeth A.	277	170
Deborah A. R.	258	142
Jennifer T.	320	168
Deborah H.	267	175
Jamie Z.	373	218
Wendy L.	305	200
Doris F.	273	162
Venus M.		148
Demetha H.		153
Shirley M.	283	215
Alvin M.	386	195
Camille L.	154	124
Ellen A.	344	183
Nancy G.	298	186
Maragaret W.	250	152
Marthe L.	262	190
Laura H.	220	131
Elizabeth B.	337	108
Johnathan R.	252	88
Jackie G.	218	120
Charles M	276	129

7:00-7:45am Camp

	No Gym Required Total Repetitions	Fight Gone Bad Total Repetitions
Marisha P.	450	180
Paul S.	500	190
Michelle F.	509	160
Jane M.	504	200
Hildy K.	290	160
Donna W.	359	184
Lisa B.	253	140
Steve L.	282	170

9:30-10:15am Camp

	No Gym Required Total Repetitions	Fight Gone Bad Total Repetitions
Sophie	350	195
Kim	352	195
Linda K.	218	190
Vanessa P.	307	174
Beth M.	204	181
Michelle P.		183
Keisha G.	274	162
Joanne W.	306	159
Lena	328	162
Hadiqa	289	147
Diane B.	368	175
Jennifer S.	378	220
Rob G.	414	159
Nina L.	335	160

Fall Boot Camp in Full Swing

My special 5--week 15--session fall boot camp is in full swing. The first day of camp everyone was tested for 1 minute on various exercises. These are the results from the testing.

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

	Push ups Reps.	Sit ups Reps.	1/4 mile Time	Circuit Reps.
Camille F.	21	15	4.25	58
Venus M.	33	16	3.05	108
Ellen A.	42	25	2.46	133
Lisa B.	30	23	2.46	127
Demetha H.	12(20)	22	3.00	?
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	20	2.49	127
Laura H.	9	18	3.15	96
Deborah A.R.	23	18	3.40	118
Marthe L.	40	25	2.12	109
Elizabeth B.	5(13)	21	3.20	94
Jonathan R.	27	18	2.30	47
Charles M.	19	23	2.32	123
Susan R.	16	23	2.41	98
John C.	32	17	1.49	116
Patricia O.	17	28	3.08	127
Mary B.	23	22	3.06	117
Michelle B.	23	21	2.41	127
Jennifer T.	32	30	2.25	143
Deborah H.	32	29	2.25	123
Jackie G.	10(10)	25	2.48	105
Doris F.	33	20	1.59	92

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

	Push ups Reps.	Sit ups Reps.	1/4 mile Time	Circuit Reps.
Hildy K.	25(15)	23	2.55	113 green
Donna W.	8(16)	26	2.34	100 green
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

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

	Push ups Reps.	Sit ups Reps.	1/4 mile Time	Circuit Reps.
Sophie	23	30	2.10	91
Kim	21	28	2.19	80
Keisha G.	15(15)	19	2.32	110
Vanessa P.	3(12)	22	2.30	132
Diane B.	0(31)	22	3.29	110
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)	22	3.08	74
Michelle P.	15(10)	25	2.44	132
Linda K.	4(20)	20	3.18	110
Susan R.	16	24	2.29	130

 

 

 

 

Pumpkin Picking Weekend

This weekend we went out pumpkin picking with the kids. Our little one had a lot of fun on the spooky hay ride and finding the perfect pumpkin. It's always great to see kids or anyone for that matter experiencing something for the first time. It gives me warm a fuzzy feeling inside, very cool. It's just like when I see someone bitten by the fitness bug. Once you get a little taste of success there is no turning back. I know my work is done when a camper tells me it hurts more not to exercise than to exercise.

Medicine Ball Jump Squats

Win a Brand-new KitchenAid French Door Refrigerator

Life on the Refrigerator Door Contest: " To celebrate the publication of Life on the Refrigerator Door by Alice Kuipers and to further breast cancer awareness, HarperCollins and Cook for the Cure® presented by KitchenAid are offering a chance to win a brand-new KitchenAid refrigerator. To enter the sweepstakes, click on the link above and enter your name and e-mail address in the fields provided. By entering, you are signing up for the monthly Hot@Harper e-mail newsletter. One grand prize winner will receive a KitchenAid® Architect® Series II Counter-Depth French Door refrigerator, MSRP: $2,799. Ten runners-up will each receive a signed copy of Life on the Refrigerator Door by Alice Kuipers. Life on the Refrigerator Door is the story of a single-mother and her increasingly independent teenage daughter and how they deal with a diagnosis of breast cancer. Told exclusively through notes to each other left on their refrigerator door, the mother and daughter must find common ground in order to brave the most difficult year of their lives. Cook for the Cure®, Presented by KitchenAid, was created in 2001 to give those with a passion for cooking a way to support Susan G. Komen for the Cure and the fight against breast cancer. To date, it has raised almost $5 million through donation-with-purchase programs, special fundraising events, auctions, and grassroots initiatives. "

Once Strangers Now Friends

At Maplewood Boot Camps
most people sign up not knowing each other. By the end of camp most will have made new friends.

Congratulations Maplewood Boot Campers

Congratulations on completing another Maplewood Boot Camp! So many people made great strides in accomplishing their fitness goals! Take a look below to see the progress everyone has made. We will take the next week off and camp starts up again on October 15th and will run for the first time for 5 weeks.

6:00-6:45AM

	Push up's 9/10/07 10/06/07	Sit up's 9/10/07 10/06/07	1/4 mile 9/10/07 10/06/07	Circuit 9/10/07 10/06/07
Janet t.	15 24	20 22	3.18 3.12	95 132
Deborah H.	36 45	37 46	2.20 2.11	116 152
Michelle B.	12 33	19 26	3.00 2.45	91 127
John C.
Patricia O.	9 15	32 32	3.11 3.08	100 138
Jennifer T.	25 35	33 43	2.21 2.18	112 155
Tammy B.	32 37	30 25	2.41	131
Deborah A. R.	20 25	28 25	3.19 3.32	128 125
Mary Brown.	10 21	35 40	3 2.55	111 132
Nancy G.	22 27	25 27	2.48 2.50	112 135
Ellen A.	30 36	30 32	3.02 2.45	124 121
Nicole B.	36 25	30 26	2.25 2.39	101 123
Jamie Z.	52	29	2.16	165
Jackie G.	9 18	21 24	3.30 2.46	77 97
Lisa B.	40 28	38 31	2.42 2.55	135 128
Marthe L.	40 45	28 25	2.24 2.25	108 130
Maragaret W.	8 25	16 15	3.31 3.26	66 93
Doris F.	25 29	33 31	2.08 1.56	98 148
Elizabeth B.
Mary Boyle	20	25	2.55	121
Nnea D.	25	34	3.53	112

7:00-7:45am

	Push up's 9/10/07 10/06/07	Sit up's 9/10/07 10/06/07	1/4 mile 9/10/07 10/06/07	Circuit 9/10/07 10/06/07
Carolyn C.	4 21	23 45	2.28 2.16	82 159
Marisha p.	40 50	50 55	2.33 2.42	60 77

9:30-10:15am

	Push up's 9/10/07 10/06/07	Sit up's 9/10/07 10/06/07	1/4 mile 9/10/07 10/06/07	Circuit 9/10/07 10/06/07
Elizabeth Z.	8(20) 10(21)	30 34	2.27 2.18	114 142
Jennifer S.	12(15) 15(16)	18 33	2.26 2.03	115(80) 133
Vanessa P.	4(13) 2(16)	23 27	2.48 2.29	124 119
Keisha G.	10 10(10)	14 32	2.3 2.3	71 108
Laura F.	15(15) 17(12)	26 31	2.15 2.25	89 113
Debra F.G.	15(2) 16(18)	25 32	2.44 2.19	80 119
Lauri P.	5(13) 4(18)	21 26	2.58 2.53	80 114
Rob G.	0 (30) 21(7)	27 35	2.32	64 110
Joanne W.	6(12) 3(23)	22 22	3.09 3.09	83 99

October is National Breast Cancer Awareness Month

October is National Breast Cancer Awareness Month, pass this link on to your friends and encourage them to visit the Breast Cancer Site and click -- every click provides a free mammogram.

Below are the results from the routine that we did on Wednesday and Thursday.

6am Thursday Campers/Time	7am Thursday Campers/Time	9:30am Wednesday Campers/Time
Ellen A., Nancy G., Lisa B., Michelle B., Margaret W./ 15.31	Marisha P., Carolyn C., Gemma S./ 17.18	Michelle F., Mary B., Keisha G., Gemma S./17.10

The routine was cards here are the exercises below

Spades	Hip Lifts
Hearts	Bench Dips
Diamonds	Med. Ball Squat Jumps
Clubs	Dumbell Walking Lunges w/bicep curls

Jokers= 10 reps. of each exercise.

 

9 Repetition Ladder

This is a routine I learned from fellow boot camp instructor Jerry Hill, the 9 rep ladder. All 3 camps got through 4 exercises during this routine. Below I've listed the times of the first campers to reach 9 reps.

	6am TuesdayCamper/Time	7am TuesdayCamper/Time	9:30am Monday Camper/Time
Single leg bench step up	Jennifer T. 3.25& Deborah H./2.58	Marisha P., Carolyn C. & Paul S./ 2.12	Laura F. & Deb G./3.25
Chin to knee	Jennifer T. & Deborah H./1.58	Marisha P., Carolyn C. & Paul S./2.12	Laura F. & Deb G./2.12
Bicep curl overhead press	Marthe L. & Lisa B./3.12	Marisha P., Carolyn C. & Paul S./3.40	Laura F. & Deb G./3.25
Medicine ball Squat with overhead press	Ellen A. & Nancy G./ 3.25	Marisha P., Carolyn C. & Paul S./2.33	Lauri P., Michelle F. & Jennifer S./3.25
Squat thrust broadjump	Doris F. & Wendy L./5.13 Jamie Z. & Michelle S./ 5.13	Marisha P., Carolyn C. & Paul S./5.20	Eebie & Mary B./5.50

Monday 9:30am Camp

Squat Thrust Broad Jumps

This was the last exercise for the 9:30am boot camp session. Everyone had already been working for 37 minutes when I surprised them by saving the most challenging exercise of the day for last. Everyone was awesome working hard and having fun at the same time.