Maplewood Boot Camps

Tuesday, October 30, 2007

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.

Sunday, October 28, 2007

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.

Tuesday, October 23, 2007

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.

Warm Up
Rotations
Neck and Head
Arm circles
Torso
Knees
Squats x10
Sun Salutation x2
Trail 1/4 mile
Tabata Time
20 sec work, 10 rest for 8 rounds
*Step Ups on the bleachers.
*USA bicycles
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
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

Monday, October 22, 2007

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

Testimonials

***********************

"I can't stop talking about Maplewood Boot Camp and Carlos Sanchez!
My youngest daughter was about to turn one and I desperately needed a physical and mental kick-start. Bootcamp definitely delivered.
Within two months, I dropped the remaining "Baby weight" and I feel stronger and more energetic than I have in years, and I mean years.

In addition to bootcamp, I am now back to running regularly outside of class and I am training for a half marathon. The energy and strength I have found to get up BEFORE work to exercise is a direct result of the Bootcamp experience. I am now a stronger runner and a happier mom as a result of this class.
Thank you Carlos - I appreciate you kicking my butt at 6am, it hurts - but it is worth it."

Deborah Holt
Maplewood, NJ
*************************

“I just wanted to send you a note to tell you how GREAT I feel! I never thought "working out" could be so much fun! It's like going to gym class. It's great how everyone in the Boot Camp supports each other and helps each other to keep going. I took your advice about eating better and making better choices with what I eat. I feel amazing! Thanks you so much for making this a wonderful experience."

Katie Clayton,
South Orange, NJ
*************************

I signed up for the Maplewood boot camp in February to help me loose the 8lbs I had gained while recovering from knee surgery.
I lost the weight, gained strength, energy and flexibility.
Carlos is a very knowledgeable and encouraging personal trainer. Whenever necessary he modified and guided me through the routine. I am now a Maplewood boot camp groupie.

Doris Fernandez
Maplewood, NJ
**********************

"When I began the training process with Carlos, I had just quit smoking 2 packs a day and was willing to make changes to my life. I began working with Carlos and his patience, expertise, demeanor and enthusiasm changed me in many positive ways. Carlos not only helped me overcome my addiction through his kind words and understanding, but his diligence and knowledge as a trainer helped me transform my body and spirit. Thanks to Carlos I now am a regular gym rat, have lost 35 pounds, have biceps and have been an ex-smoker for 2 years. I owe a lot to him!"

Barry Ort
New York, NY
**********************

"The trainers at Maplewood Boot Camps listen very closely to what my needs and concerns are and then adjust my workouts accordingly.

I've never considered myself very strong and was worried about building "muscles" as a female. I found instead that I lost inches and felt great. Carlos never made me feel guilty if I didn't eat right or workout - he always encouraged and worked hard to find the things that would motivate me. I've been with him for almost two years now and he's always keeping the workouts fresh and new."

Roberta Griffin
New York, NY
**********************

"In August 2005, there was a strong chance that I was going to actually melt into my couch--after law school, two knee injuries, and marriage to a guy who really likes to eat. Then I found Carlos over the Internet---and during the recent NYC transit strike, I happily walked the mile and a quarter to and from work without a qualm. I now have muscles in places I didn't know it was possible to HAVE muscles. Most amazing, I have enormous energy at work AND on the weekends.
I've lost 19 pounds, but I'm not hungry and cranky.
Thanks to Carlos for his sense of humor and patience and sharp eye at spotting just what needs to get fixed on my tired old frame."

Pam Peterson
Bloomfield, NJ
**********************

" I can't seem to get myself to the gym nor can I motivate myself to even do crunches on my own, so this has proven to be a great solution. I am now into my 3rd package and my strength and endurance has doubled from when I first started. I am making progress each time and there is no better way to work out."

Carolyn Everson
Montclair, NJ
*******************

"Carlos of Maplewood Boot Camps is an inspiring and gentle teacher"
He has worked with my limitations (lower back and hip flexibility issues) and thus given me confidence to move to new levels of strength and coordination. He has developed a personal program for me of stretches, core and strength training, balance work, and therapeutic yoga which enhances my daily life and my work as an artist."

Laurie Wohl
New York, NY
*********************

"Carlos was a major influence on my journey through a very difficult period in my life when I felt overwhelmed by pressures at work.

I was working 14-16 hours a day, not sleeping, crazed out of my mind and Carlos would always be sympathetic, understanding, and helpful. He always seemed to come up with positive comments that seemed to check my downward spiral and boost me up again. When he made me aware that I needed to help myself by watching what I was eating and exercising on a regular schedule I lost 24 pounds. Those two things really helped me feel better about myself during that period. This is how good he is -- I am retiring from my job this summer on my 60th birthday! His comment about "misguided loyalties" made me really sit up and take notice that I can't worry about everyone else, if I'm not happy. I plan to enjoy my life while I still can and do all the things that I've dreamed of while I'm still in good health both in mind and body."

Mary Reuther
New York, NY
*******************

"I really loved working out with Carlos Sanchez. Before I began training with him, I dreaded going to the gym and was frustrated with any, if little, results I saw. Not only did I learn so much while training, such as correct form, how to use the equipment and a well balanced routine for my body type, I found that even the days I was not with Carlos were so much more productive at the gym. I hardly ever dread exercising. I really learned the right way to get a good work out and I feel healthier and stronger than ever, totally more defined and toned and it doesn't hurt that I have seen a nice weight loss as well."

Cathy Schwartz
New York, NY