Week 4 Day 2 6am and 7am

www.maplewoodbootcamps.com

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

Tabatha Work

6:00am

	Fire Hydrants	Push Ups	1 Camp Classic Total Rounds	2 Camp Classic Total Rounds
Venus M.	175	51	4	3 rounds
Kim	201	(56)	4	3
Rachel	121	35	3	3
Shirley	171	32	2	2
Arethea	188	36	3	3
Ellen A.	195	39 (16)	4	4
Nancy	123	39(11)	3	3
Jackie	109	15(15)	3	3
Atara	146	7(51)	4	3.5
Maggie T.	136	(30)	3	2
Marthe L.	123	53	3.5	4
Peter	162	62	3	3
Jamie	145	56	4	3
Kim M.	140	(44)	3	3
Mary B.	116	12(30)	3	3
Patty O.	123	(40)	3	3
Janet T.	121	17(28)	3	3
Demethea H.	190	8(27)	3	3
Whitney P.	130	16(13)	3	3
John C.	161	30(17)	3	3

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes.

Camp classic

1. Squat Thrust /Burpees x 6 reps.
2. Bicep Curl Overhead Press x9 reps.
3. USA Bicycles x12 reps
4. Jumping Jacks x15 reps.

Round 2 Tabatha Work on 10 off 8 rounds

• Push ups 20
• Chin  to knee

Week 4 Day 2 12/19/07 9:30 am

www.maplewoodbootcamps.com

 

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

Tabatha Work

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes.

Camp classic

1. Squat Thrust /Burpees x 6 reps.
2. Bicep Curl Overhead Press x9 reps.
3. USA Bicycles x12 reps
4. Jumping Jacks x15 reps.

Round 2 Tabatha Work on 10 off 8 rounds

• Push ups 20
• Chin  to knee

 

9:30am

	Step ups	Fire Hydrants	Push Ups	Chin To Knee	Camp Classic1/
Dawn	66	135	(50)	49	2.9rounds
Eileen	76	128	17(25)	37	3.5
Risa	77	110	11(30)	37	3
Tom	68	135	38	52	3
Laurie	75	120	42	45	3.25
Lesley	69	150	39	49	3

 

Week 4 Day 1 12/17/07 and 12/18/07

Team Race 40 Reps
"Teams do not go physically flat, they go mentally stale."
Vincent Lombardi

We started with our warm ups then I divided the camp into teams, 3 people to a team (except for the 7am camp there were 4 people to a team). Usually each round is started off with a 1/4 run but but because we were indoors today we started off with 60 jumping jacks and then began the designated exercises. Each camper did 40 repetitions of each exercise. If a camper finished their reps before anyone on their team they could help out team members complete the remaining reps. The team that completes their reps. first wins the round.

• Round 1: 60 jumping jacks with - 120 t-stabilization's and 120 inchworms
9:30-10:15am 8min 56sec. Tom N., Laurie L., and Mary B.
6-6:45am 8min 39sec. Venus M., Kim V., Michelle S.
7-7:45am 8min 55sec. Jill R., Lisa B., Paul S., Darrell G.

• Round 2: 60 jumping jacks with - 120 side step lateral raise and 120 jumping lunges
9:30-10:15am 4min 36sec. Tom N., Laurie L., and Mary B.
6-6:45am 4min 20sec. Ellen A., Nancy G., Kim M.
7-7:45am 4min 3sec. Gemma, Jean F., Dan L.,Hildy K.

• Round 3: 60 jumping jacks with - 120 bicep curl overhead press and 120 mountain climbers
9:30-10:15am 4min 4sec. Tom N., Laurie L., and Mary B.
6-6:45am 3min 58sec. Ellen A., Nancy G., Kim M.
7-7:45am 3min 48sec. Gemma, Jean F., Dan L.,Hildy K.

• Round 4: 60 jumping jacks with - 40 Hip Lifts and 40 USA Bicycles
6-6:45am 2min 36sec. Maggie T, Janet T., Patty O., Mary B.
7-7:45am 3min 3sec. Gemma, Jean F., Dan L.,Hildy K.

Week 3 Day 3

Warm up
Rotations
Arms
Torso
KneesPush Ups
High knees 30 sec.
Butt Kicks 30 sec.
Sun Salution x2

Because of icy field conditions we went indoors today. We used a deck of cards for the primary routine. The 6am and the 9:30am camp was split into 2 teams then each team was split up into groups of 3 and given a deck of cards. Each suite represented an exercise and the reps were the number on the card (face cards= 10 Ace= 11) there were 2 jokers in each deck everthing after the 1st joker the reps are doubled until the 2nd joker is flipped.

• Diamonds- Stair Sprints
• Hearts- Boot Strappers
• Clubs- Hip Lifts
• Spades- Overhead Tricep Extensions

During the 6am it was an upset. Team A was ahead when team B pulled off the win in 16 min. 10sec. Also an honorable mention to Janet T., Arethea, Demethea and Kim M. who finished their deck before everyone else in 12 min. 55 sec. Awesome work!

6am

Team A	Team B -Time 16 min. 10sec.
Kim V.	Peter
Mary B.	Mathe
Venus	Maggie
Michelle S.	Janet
Lesley	Arethea
Atara	Demethea
Lisa	Shirley
Doris	Kim M.

 7am

Team A-time 20min.= 30 cards	Team B
Darrell	Jackie G.
Jean F.	Paul

9:30

(diamonds were USA bicyicles in place of stair sprints)

Team A-time 7min	Team B
Laurie L	Dawn
Eilleen	Hadiqua
Lesley	Jamie Z.
Risa

 The 9:30am finished so quickly becuase they did not do the stair sprints which took alot of time to complete.

Weather Update

The 6am and 7am camp will be held indoors at Morrow Church 600 Ridgewood Rd. Maplewood. The entrance is on Baker St. and it's the door nearest to the parking lot.
Attention 9:30am camp: After I check field conditions I will send out an email by 8am notifying you if you are indoors or out.
If you have any questions call or email.


View Larger Map

Week 3 Day 2

"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide."
- Rolf Arands

Warm up
Rotations
Arms
Torso
Knees
High knees 30 sec.
Butt Kicks 30 sec.
Sun Salution x2
Hit the Trail

9 Rep Ladder

6am-6:45am

Sit ups (old school)	Doris, JamieZ. & Michelle S. 2min 48sec.
Squat thrust/Burpees w push up	Ellen A. & Lisa B. 6min. 16sec.
Fire Hydrants	Demethea, & Janet 1min 22sec.	Shirley M. & Marthe 1min 9sec.
Walking Lunges	Shirley M. & Marthe 1min. 59sec.
Planks	Demethea, & Janet 3min 43sec.
Jump Squats	Demethea, & Janet 1min 48sec.	Ellen A. & Lisa B. 1min. 35 sec.
Chin to knee
S. L. Side lunges
Hip lifts

 

7am-7:45am

Sit ups (old school)	Dan L. & Jean F. 3min 4sec.
Squat thrust/Burpees w push up	Dan L. & Jean F.6min. 7sec.
Fire Hydrants	Dan L. & Jean F.1min 38sec.	Dan L. & Jean F. 1min 40sec.
Walking Lunges	Dan L. & Jean F. 2min. 4sec.
Planks	Gemma, Paul & Jill R. 5min 5sec.
Jump Squats
Chin to knee
S. L. Side lunges	Dan L. & Jean F. 2min 11sec.	Dan L. & Jean F. 2min. 7sec.
Hip lifts

 

9:30am- 9:45am

Sit ups (old school)	Tom & Hadiqua 2min 37sec.
Squat thrust/Burpees w push up	Donna & Beth 6min. 24sec.
Fire Hydrants	Tom & Hadiqua 1min 24sec.	Eileen, Leslie and Risa 1min 23sec.
Walking Lunges	Donna & Beth 1min. 49sec.
Planks	Tom & Hadiqua 1min 57sec.
Jump Squats
Chin to knee
S. L. Side lunges	Eileen, Leslie and Risa 3min 15sec.	Donna & Beth 3min. 22sec.
Hip lifts

Week 3 Day 1

"Get around people who have something of value to share with you. Their impact will continue to have a significant effect on your life long after they have departed."
- Jim Rohn

Warm ups
Rotations,
Arms
Torso
Knees
Ice Skaters 30 seconds
Fire Hydrants 30 sec.
Dive Bombers (modif. Downward dog/cobra) 30 sec.

The campers were split up into 2 teams. every exercise had a point value as the campers complted the exercises they wrote down their points. Which were added up at the end.

20 Reps on everything (10 on each side)

1. Kettle bell swing-2points

2. Medicine ball squat press-2points

3. Dumbbell curl press-2points

4. Single leg squat-3points

5. Jumping squat-3points

6. Burpees/squat thrust push ups-4points

7. Push ups-3 points

8. Dips-2points

9. Step ups-3points

10. Trail-3points

11. Planks-3points

12. Tubing Side step lateral raise-2points

6am- score was team A 232 team B 240 19min. 15 sec.
7am-score was team A 107 team B xxx
9:30am-score was team A 104 team B 112 20min.

Week 2 Day 3

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"There is no chance, no destiny, no fate that can circumvent or hinder or control the firm resolve of a determined soul."
- Ella Wheeler Wilcox

1. Warm ups

Rotations

Arms

Hips and Torso

Knees

Squats x10

Fire Hydrants x10 each side

Ice Skaters x20

Push ups x10

Sun Salutation

 

Routines

1) Trail Timed

Tabatha Work

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

4) 5 station circuit counting total repetitions 60 seconds at each station.

• Chin To Knee
• Medicine ball Squat press
• Ice Skaters
• Overhead Tricep Extensions
• Mountain Climbers

6am

	Trail Timed Minutes	Bench Step Ups	Fire Hydrants	5 Station Circuit
Rachel	2.55	56	80	157
Atara	2.55	56	93	159
Doris	2.33	70	?	?
Shirley	3.46	56	127	212
Kim V.	2.52	41	119	196
Nancy
Martha L.
Peter	2.22	78	92	215
Whitney	2.52	65	97	200
John C.	2.12	66	99	222
Venus M.	2.45	77	102	213
Kim M.	3.15	65	105	199
Camille
Arthea	2.54	66	76	190
Jamie Z.
Demetha	2.57	58	125	269
Patty O.	3.09	65	93	187
Mary B.	3.09	63	82	195
Andrea R.
Janet T.	3.04	62	79	196
Ellen	2.54	66	124	269
Jackie	2.43	57	70	180
Maggie T.	235	53	76	204

7am

	Trail Timed Minutes	Bench Step Ups	Fire Hydrants	5 Station Circuit
Donna W.	2.24	77	125	235
Rise B.	3.47	58	122	180
Hildy K.	3.03	80	114	248
Lisa B.	3.00	80	91	250
Jean F.	3.15	58	83	180
Jill R.	3.16	60	99	166

9:30am

	Trail Timed Minutes	Bench Step Ups	Fire Hydrants	5 Station Circuit
Hadiqua	2.51	80	110	230
Laurie	2.43	81	135	205
Lesley	3.00	71	97	233
Gemma		60	89	244
Tom	3.07	72	116	186
Pam	4.00	74	106	204

 

Week 2 Day 2

"You can discover more about a person in an hour of play than in a year of conversation."- Plato

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

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

3) Reverse 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.

These are the results of the Reverse Pyramids.

6am 16 min.41 sec. 1st place Ellen A., 2nd place Doris F./Wendy L.

7am 14min.16 sec. 1st place Donna W., Paul S., Dan L.

9:30am 16min.11sec. 1st place Laurie L, 2nd place. Eileen K.D.

Week 2 Day 1

120 reps

Team Race 120 Reps
"Teams do not go physically flat, they go mentally stale."
Vincent Lombardi

We started with our warm ups then 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 11min 4sec Mary B., Eileen K.D., Risa
6-6:45am Demethea, Maggie T. Kim M., Jackie G.
7-7:45am Gemma, Paul, Donna W.

• Round 2: 1/4 mile trail run - 120 side step lateral raise and 120 jumping lunges
9:30-10:15am 4min 42 sec. Mary B., Eileen K.D., Risa
6-6:45am 4min 23 sec. Lisa B, Ellen A., Nancy G.
7-7:45am 4min 27sec Gemma, Paul S., Donna W.

.• Round 3: 1/4 mile trail run - 120 bicep curl overhead press and 120 mountain climbers
9:30-10:15am 4min 11sec Hadiqua, Laurie, Beth, Tom
6-6:45am
7-7:45am Gemma, Paul S., Donna W.

Week 1 Day 2 and Day 3

Day 2

"Don’t join an easy crowd; you won’t grow.
Go where the expectations and the demands to perform are high.
- Jim Rohn


These are the results of the 9 rep ladder routine we did. Below you will find the names of the exercises and the time it took to finish the exercises. Each of the first place finishers completed 45 repetitions of each exercise.

 

	6am	7am	9:30
Jumping Jacks	1min.4sec Jamie Z. & Wendy L.	1min.14sec Gemma & Darrell	Beth & Donna W.
Squats	2min.18sec Jamie Z. & Wendy L.	1min.14sec Dan & Paul	2min.16sec Beth & Donna W.
Opposite Arm/Leg	Left Side1min.59sec Shirley M. & Doris F. Right Side 1min.53sec Shirley M. & Doris F.	Left Side1min.49sec Gemma & Darrell Right Side 2min.5sec Gemma & Darrell	Left Side2min.15sec Pam & Risa Right Side 2min.6sec Dawn S & Tom N.
Push Ups	2min. Shirley M. & Doris F.	2min.19sec Dan & Paul	2min.20sec Beth & Donna W.
Mountain Climbers	53sec. Jamie Z. & Wendy L.	48sec Gemma & Darrell	56sec Beth & Donna W.
Fire Hydrants	Left Side 1min.23sec Shirley M. & Doris F. Right Side 1min.16sec Demethea & Vivenzio	Left Side 2min.3sec Lisa B. & Steve L. Right Side 1min.54sec Gemma & Darrell	1min.32sec Tied Beth & Donna W. Pam & Risa Dawn S & Tom N.
Chin To Knee	1min.58sec Shirley M. & Doris F.	2min.18sec Gemma & Darrell	2min.17sec Dawn S & Tom N.
Push Ups	1min.41sec Demethea & Vivenzio	2min.3sec Gemma & Darrell	2min.22sec Beth & Donna W.

Day 3

Routine Cards
I split the camp up into groups of 5 except for the 7am where we only had 4. 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.

Round 1:
• Diamonds = 1/4 mile Run
• Hearts = Boot Strapper
• Clubs = Hip Lifts
• Spades = Tricep Extensions
• 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

Below are the campers that finished their deck first.

6am	7am	9:30
Patty O. Janet T. Demethea Kim M. Maggie T.	Darrell Dan Hildy Paul	Pam Dawn Lauriel Hadiqua Tom

 

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes.

1. Squat Thrust /Burpees x 6 reps.
2. Bicep Curl Overhead Press x9 reps.
3. USA Bicycles x12 reps
4. Jumping Jacks x15 reps.

6am	7am	9:30
Arethea 3 rounds	Jill 3 rounds	Pam
Venus 3 rounds	Jean 3 rounds	Beth 4 rounds
Kim V. 3 rounds	Steve 3 rounds	Lesley 3 rounds
Jackie G. 3 rounds	Lisa 3 rounds	Eileen K.D. 3 rounds
Nancy G. 3 rounds	Dan 3 rounds	Risa 2 rounds
Jamie Z. 3 rounds	Hildy K. 4 rounds	Tom 2 rounds
Janet T. 3 rounds	Darrell 3 rounds	Hadiqua 3 rounds
Mary B. 3 rounds	Paul 4 rounds	Laurie L. 3 rounds
Patty O. 3 rounds		Dawn 2 rounds
Doris F. 3 rounds
Demethea 3 rounds
Marthe L. 3 rounds
Kim Mc. 3 rounds
Maggie T. 2 rounds
Atara 3 rounds
Peter S.
Whitney 3 rounds
Rachel 3 rounds

 

 

Latest News

"Life isn't about how hard you can hit, it's about how hard you can 'get hit' and keep on moving forward."

Rocky Balboa

 

December. 3, 2007 9:30 am.  We are still scheduled to meet outside in the park for the If you have any questions call or email me.

Start of New Boot Camp

Day 1 week 1 of the November.26-December.21 Boot camp. Below are the results of the testing we did on Monday and Tuesday.

On Monday it was raining a bit so the 9:30am camp did most of the routine underneath the overhang over by the field house.

Under the circuit column we used elastic tubing for some of the exercises. Yellow is light, Green is medium and Red is heavy.The circuit is a routine called "No Gym Required" which I learned from fellow boot camp instructor Scott Colby from Dallas Texas. The circuit exercises were

1. Side step with lateral raise (using tubing)
2. Walking lunges
3. Bicep curl with a overhead press (using tubing)

These exercises were done for 60 seconds each then 45 seconds then 30 and finally 15. Everyone counted total reps and that is what is listed in the circuit column.

Some of the campers used 1 level of tubing while others used 2. The push ups in parenthesis were done on the knees.

 

6:00-6:45am

	Push Ups	Sit Ups	1/4 Mile	Circuit
Rachel	3 (7)	17	2.45
Atara	4 (8)	17	3.15
Doris	31	26	2.04	205 (green)
Shirley	26	30	3.28	209 (green)
Kim V.	10 (20)	14	2.55	170 (yellow/green)
Nancy	29	24	2.45	222 (yellow/green)
Martha L.	40	28	2.16	187 (yellow)
Peter	41	25	2.21	201 (green)
Whitney	6 (4)	13	2.34	176 (yellow)
John C.	36	22	2.00	184 (green)
Venus M.	30	23	2.56	234 (yellow)
Kim M.	17	18	3.28	202 (yellow)
Camille	17	18		181 (yellow)
Arthea	24	23	3.15	164 (yellow)
Jamie Z.	54	28	2.16	240 (green)
Demetha	(36)	23	3.05	196 (yellow)
Patty O.	10 (16)	25	3.11	211 (yellow)
Mary B.	17 (15)	21	3.11	207 (yellow)
Andrea R.	5 (10)	22	3.17	208 (green)
Janet T.	18 (12)	21	3.16	208 (yellow)

 

7:00-7:45am

	Push Ups	Sit Ups	1/4 Mile	Circuit
Donna W.	18 (2)	30	2.18	228
Jean F.	10 (13)	17	3.04	192
Gemma S.	13 (13)	28		206
Lisa B.	27	26	2.19	193
Steve L.	21	26	2.19	188
Paul H.	6 (5)	17	2.32	149

 

9:30-10:15am

	Push Ups	Sit Ups	1/4 Mile	Circuit
Mary Boyle	15 (18)	22	2.44	191(yellow/green)
Hadiqua H.	3 (11)	22	2.51	184 (yellow)
Dawn S.	1 (24)	16	3.27	129 (yellow)
Lesley S.	11 (13)	20	3.10	201 (yellow)
Eileen K. D.	13	15	3.13	129 (yellow)
Laurie L.	17 (4)	24	2.42	135 (green/yellow)
Beth M.	2 (28)	21	2.58	177
Jackie	9 (10)	25	2.54	138 (yellow)
Tom N.	27	11	3.17	160 (green)
Rise	7 (8)	13	3.50	108 (yellow)

Live TV

October-November Boot Camp

Turn up your speakers and play at a loud volume : )

Blog Entry dated 11/16/2007 1:55 PM

Week 5 Day 3

November. 16, 2007

My special 5--week 15--session fall boot camp has come to a finish. The first day of camp everyone was tested for 1 minute on various exercises. We also did a midterm test and then repeated it today. If you missed the first day and the mid-term testing then you will only see today's results. For those of you that have attended prior camps you can also scroll down to see your results.

The results below are awesome. Everyone kicked butt. Thank you for all of your hard work.

Have a fantastic weekend-- we still have a make up on Monday Nov.19th. Everyone is welcome to attend. If I don't see you Happy Thanks Giving.

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

	Push Ups 10/16	Push Ups 11/16	Sit ups 10/16	Sit ups 11/16	1/4 mile 10/16	1/4 mile 11/16	Circuit 10/16	Circuit 11/16
Camille F.	21	20	15	20	4.25		58	80
Venus M.	33		16		3.05		108
Ellen A.	42	35	25	24	2.46	3.09	133	bad back
Demetha H.	12(20)	42	22	24	3.00	2.49	?	139
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	74	20	33	2.49	1.46	127	163
Laura H.	9	23	18	28	3.15	3.09	96	128
Deborah A.R.	23		18		3.40		118
Marthe L.	40		25		2.12		109
Elizabeth B.	5(13)	33	21	20	3.20	3.30	94	137
Jonathan R.	27		18		2.30		47
Charles M.	19	31	23	29	2.32	2.19	123	144
Susan R.	16		23		2.41		98
John C.	32		17		1.49		116
Patricia O.	17	22	28	27	3.08	3.18	127	138
Mary B.	23	16	22	23	3.06	3.05	117	137
Michelle B.	23	29	21	22	2.41	2.37	127	122
Jennifer T.	32	40	30	29	2.25	2.05	143	143
Deborah H.	32	51	29	42	2.25	2.05	123	143
Jackie G.	10(10)	22	25	27	2.48	2.34	105	130
Doris F.	33	47	20	25	1.59	2.06	92	129
Nancy G.		32		25		2.47		143
Maggie W.		10(19)		13		3.30		102
Jamie Z.		56		26		2.16		167
Peter S.		50		31		2.35		1.52

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

	Push Ups 10/15	Push Ups 11/16	Sit ups 10/15	Sit ups 11/16	1/4 mile 10/15	1/4 mile 11/16	Circuit 10/15	Circuit 11/16
Hildy K.	25(15)	42	23	22	2.55	2.50	113 green	145
Donna W.	8(16)	28	26	34	2.34	2.19	100 green	152
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
Lisa B.	30	36	23	24	2.46	2.50	127	147

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

	Push Ups 10/15	Push Ups 11/16	Sit ups 10/15	Sit ups 11/16	1/4 mile 10/15	1/4 mile 11/16	Circuit 10/15	Circuit 11/16
Sophie	23	34	30	33	2.10	2.10	91	130
Kim	21	44	28	27	2.19	2.24	80	139
Keisha G.	15(15)		19		2.32		110
Vanessa P.	3(12)	(22)	22	24	2.30	2.16	132	135
Diane B.	0(31)	(41)	22	27	3.29	3.51	110	143
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)	(29)	22	27	3.08	3.02	74	120
Michelle P.	15(10)	15(15)	25	28	2.44	2.52	132	122
Linda K.	4(20)		20		3.18		110
Susan R.	16		24		2.29		130
Rob G.						2.45		128
Eebie Z.	6 (26) mid term	10 (29)	24 mid term	28	2.11 mid term	2.11	118 mid term	124
Lena C.	41 mid term	39	25 mid term	25	2.17 mid term	2.19	126 mid term	150
Hadiqua H.	3 (18) mid term	(28)	22 mid term	25	2.55 mid term	2.48 mid term	95 mid term	132
Joanne W.		26		21		3.08		132

Week 5 Day 2

Team Race 120 Reps Week 5 Day 2
"Teams do not go physically flat, they go mentally stale."
Vincent Lombardi

We started with our warm ups then 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 Michelle F., Susan R. and Donna W.
6-6:45am Jamie Z., Deborah H., Jennifer T.
7-7:45am Paul S., Donna W.

• Round 2: 1/4 mile trail run - 120 side step lateral raise and 120 jumping lunges
9:30-10:15am Mary B., Eebie Z., Michelle P.
6-6:45am Wendy L., Michelle S., Doris F.
7-7:45am Paul S., Donna W.

.• Round 3: 1/4 mile trail run - 120 bicep curl overhead press and 120 mountain climbers
9:30-10:15am Donna W., Susan R., Michelle F.
6-6:45am Jamie Z., Deborah H., Jennifer T.
7-7:45am Gemma S., Lisa B., Hildy K.

Week 5 Day1

After our warm ups the the camp started off with dynamic sprint drills and then a game of cards.

1)300 Yard Sprints

• Cherry Pickers
• High Knees
• Butt Kicks
• Side Shuffle

2)Routine Cards
This is a repeat of the routine we did on week 2 day 2. I split the camp up into groups of 3. 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.

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

These are the results of the card game (scroll down to week 2 day2 to compare):

9:30am-10:15am time 17.30- on week 2 day 2 the time was 17 minutes flat.
Sophie
Kim
Susan R.

6:00am-6:45am time 18.50- on week 2 day 2 time was 19.36
Demethea H.
Wendy L.
Shirley M.
Michelle S.
note: there was 4 people on this team.

Time 18.52
Doris F.
Susan R.
Jamie Z.

7:00am-7:45 time 20.33 on week 2 day 2 time was 17.06
Steven L.
Paul S.
Gemma S.
Lisa B.
note:there was 4 people on this team.

Week 4 Day 3

maplewood boot camps,squats,run,push ups,abs,squat thrust,burpees

"Bite off more than you can chew, then chew it." - Ella Williams

This is the routine and the results we did on Friday November. 9, 2007. This was the same routine that was done on week 2 day 1. Scroll down to the post on October 22 if you want to compare your results.

After the warm up of head, torso and knee rotations, squats and ice skaters

We did 20 seconds of work with 10 seconds of rest for 8 rounds of Step ups.

Then that was followed by 20 seconds of work with 10 seconds of rest for 8 rounds of USA bicycles of the abs.

Then that was followed up with 4 exercises counting how many rounds were completed in 11 minutes.

1. Squat Thrust /Burpees x 6 reps.
2. Push ups x9 reps.
3. Knee to Chin x12 reps.
4. Squats x15 reps.

Then everyone was timed on a 1/4 mile run around the park trail.

See the results below

6:00-6:45am

	Camp Classic Total Rounds in 11 minutes	1/4 mile Trail Run
Alvin McLean	7
Camille Francis
Charles Maggio	5	2.31
Deborah A R	5	3.41
Deborah Holt
Demetha H	5	3.01
Doris Fernandez	6	2.04
Elizabeth Athos
Elizabeth B	4
Ellen Amon	6	2.56
Farah Benton
Jackie Gagne
Jamie Zogby	7	2.19
Janet Trzaska
Jennifer Th
John C.	5	1.59
Jonathan R	5	3.18
Laura hemans	5	3.15
MARGARET W	4	3.28
Marthe Leveille
Mary B.	5	3.11
Michele Bessey	5	2.51
Michelle Strank	6	2.50
Nancy Guilbert
Patricia O'C	5	3.17
Peter Schmidt	5	3.01
Susan Ramos
Venus Mui	4	2.38
Wendy Lazarus

7:00-7:45am

	Camp Classic TotalRounds in 11minutes	1/4 mile Trail Run
Jane M.	6	2.13
Lisa B.	4	2.48
Susan R.	4	2.35

9:30-10:15am

	Camp Classic Total Rounds in 11 minutes	1/4 mile Trail Run
Beth M.	5	3.16
Camille F.	5	3.10
Diane B.	4	4.20
Hadiqua H.	5	3.07
Lena C.	7	2.33
Michelle F.	6	2.41
Michele P.	5	3.03
Steven L.	5	2.43
Sophie	7	2.19

9 Rep Ladder

"Don’t join an easy crowd; you won’t grow.
Go where the expectations and the demands to perform are high.
- Jim Rohn



These are the results of the 9 rep ladder routine we did. 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 exercises. During this routine the campers started off with a warm up and then a 1/4 mile jog. We did 2 exercises followed by the 1/4 mile run. We didn't do as many exercises as in the past because of the runs.



Bicep Curl Overhead Press

Susan R. & Marthe L. 6am

Paul S. & Donna W. 7am

Beth M. & Michele P. 9:30am



Kettle Bell Swings

Venus M. & Sis 6am

Susan R. Marthe L. 6am

Gemma S. & Steven L. 7am

Hadiqua & Lena C. 9:30am



Single Leg Squats

Janet T. & Patty O. & Mary B. 6am

Paul S. & Donna W. 7am

Mary B. & Kim 9:30am

Joanne W. & Sophie 9:30am



Walking Lunges

Jennifer T. & Deborah H. 6am

Venus M. & Sis 6am

Mary B. & Kim 9:30am

Mid-Term Fitness Test

push ups, sit ups, run, medicine ball squat press

"A journey of a thousand miles must begin with a single step."
Lao Tzu

Week 3 Day 3

This was the same 5 circuit fitness test we did on the 1st day of camp.

6:00-6:45am

	Push Ups	Sit Ups	1/4 mile	Circuit
Alvin McLean	76	32	1.50	160
Camille Francis	18	19	3.15	82
Charles Maggio	30	30	2.23	144
Deborah A R
Deborah Holt	43	32	2.13	146
Demetha H	39	23	3.15	121
Doris Fernandez	30	21	1.59	133
Elizabeth Athos
Elizabeth B	30	27	3.25	125
Ellen Amon	42	26	2.52	127
Farah Benton	36	20	3.29	107
Jackie Gagne	25	29	2.48	120
Janet Trzaska	20	16	3.30	121
Jennifer Th	34	24	2.19	140
John C.	38	18	153	120
Jonathan R	30	24	2.16	100
laura hemans	20	20	3.14	162
MARGARET W
Mary Boyle	27	24	2.39	123
Mathe Leveille
Michele Bessey	53	21
Michelle Strank	45	24	2.21	143
Nancy Guilbert	29	21	2.54	139
Patricia O'C
Peter Schmidt	36	20	2.50	90
Susan Ramos
Venus Mui	28	20	3.15	143
Wendy Lazarus
Zogby, Jamie			2.13	160

7:00-7:45am

	Push Ups	Sit Ups	1/4 mile	Circuit
donna welsh	24	30	2.19	144
Gemma S.	25	26		121
hildy karp	39	27	2.42	136
Jane M.	43	31	2.03	159
Marisha Ploski	55	28		148
Michelle Federer
Paul Saydah	40	28	2.03	150
Steven L.

9:30-10:15am

	Push Ups	Sit Ups	1/4 mile	Circuit
Beth M.	1 (27)	25	2.59	111
Eebie Z.	6 (26)	24	2.11	118
Hadiqa	3 (18)	22	2.55	95
Keisha G.	12 (18)	22	2.33	112
Kim S.	42	24	2.12	135
Lena	41	25	2.17	126
Michelle F.	11 (17)	24	2.18	120
Michele P.	20 (13)	38	2.46	127
Nina L.	15 (10)	22	3.07	109
Sophie	35	32	2.07	135

Maplewood Boot Camps Week 3 Day 2

Todays routine was a

Warm up

1. Side Twists arm flap 20x
2. Push ups 5x
3. Squats 10x
4. Jumping Jacks 15x
5. Side Lunges 10x
6. Sun Salutation 2x
7. 1/4 mile Trail Run 1x

Followed by a 7 minute circuit of Push Ups and Boot Strappers

6:00- 6:45am
Alvin McLean -6 rounds
Camille Francis - 5 rounds
Charles Maggio -5 rounds
Darlene Crouse
Deborah A R
Deborah Holt- 5 rounds
Demetha H -6 rounds
Doris Fernandez -3 rounds
Elizabeth Athos -5 rounds
Elizabeth B -5 rounds
Ellen Amon - 5 rounds
Farah Benton
Jackie Gagne -5 rounds
Janet Trzaska -6 rounds
Jennifer Th- 5 rounds
John C. - 4 rounds
Jonathan R -4 rounds
laura hemans -4 rounds
Lisa Breen
MARGARET W -4 rounds
Mary Brown
Mathe Leveille -4 rounds
Michele Bessey -4 rounds
Nancy Guilbert -5 rounds
Patricia O'C - 6 rounds
Peter Schmidt -4 rounds
Shirley Mat
Susan Ramos -5 rounds
Venus Mui -5 rounds
Wendy Lazarus -5 rounds
Zogby, Jamie -5 rounds

7:00-7:45am
donna welsh -
hildy karp -5 rounds
Jane M. -6 rounds
Linda Gadsby
Marisha Ploski - 6 rounds
Michelle Federer - 4 rounds
Paul Saydah -4 rounds
Steven L. -3 rounds

9:30-10:15
Beth Mc - 4 rounds
Debbra S -
Debra F G-
Diane B -3 rounds
Gemma S -3 rounds
Jennifer S -
Joanne W- 3 rounds
keisha gray - 3 rounds
Kim -5 rounds
Linda K. -3 rounds
Mary Boyle -4 rounds
Michele P - 4 rounds
Nina L -4 rounds
Rob G
Sophie - 5 rounds
VANESSA P -
Eebie -
Lena -4 rounds
Hadiqua -4 rounds

Followed by another 7 minutes of 20 seconds on 10 seconds off alternating between Mountain Climbers and Tuck Jumps.

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