Category: Gymnastics / Bootcamp

Since the gym is dead, I now refer to the gymnastics club as the gym. This is the bootcamp, the workouts with the kids (which are also mostly crossfit inspired) and other gym related activities

Getting Behind But Staying On Top

Work has been tough the last while, major issues, big projects and lots to do however I am not allowing my workouts to suffer.

Bootcamp week 2 included lots of abs, day 1 was so that the wrist issues would not be a factor, day 2 was designed specifically for my one 100% healthy participant and was an absolute killer:

Monday – Abs and some legs

6.2.1 Improvised Abs

20 crunch
10 full situp
10 vsnap
20 side crunch
10x 2 crunch 1 full
10x 2 crunch 1 vsnap
10x 1 full 1 vsnap
20 side crunch

Add Med Ball and repeat

20 squat jacks
5 level 1 drills (4+8run)
20 ski abs
10 in and out

20 mb crunch
20 mb full situp
20 mb vsnap
10 mb burpee
Repeat

6.2.2 Body Beast

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

10 Pushup with Military alternating
10 sphinx to plank with side hold
10 pushup with in and out
10 military with groiner step in

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10x 2 shoulder 1 full
10x 2 shoulder 1 vsnap
10x full with 2 side crunch

20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 pullups

20 air squat with pop squat
20 front lunge back lunge
20 belt kick front and back
10 chest pullups

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

20 shoulder touch with pushup
20 hip touch with military
10 spider each with in and out

20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
10 pullups

20 super skater knee to elbow
20 side lunge leg raise
30 second chair twist each
10 pullups alternate hands

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with / out clap, plyo etc

Bootcamp Round 6 Day 2 – Weights

There were only 3 of us tonight, but that just meant I could keep my eye on the other two and increase the chances of them doing ALL the work!! Here’s what happened using dumbbells, stability balls and medicine balls.

D6.1.2 Weights

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

Stability Ball sets of 10

x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
15 Wallball
10 Military Pushups
10 pullups

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
Single arm tricep kickback
15 Wallball
10 pullups

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on SB or MB
15 wallball

x2
High Pull
hero fly
Halo
Hammer double curls
Diamond Pushups
15 wallball

Bootcamp Round 6 Day 1

I thought I would add a little one leg balance work to the workout this week since it was only my girls and they really could use some balance and fine motor control work. I also was a big fan of the 1-10 at the end, I will have to do more of this.

D6.1.1 Bodyweight

Legs x2

20 Air squats
20 Single Squat knee lift
10 Warrior 3 knee cross
20 Squat jump
20 Super skaters

Arms x2

10 Pushup step in military
10 Pushup side raise
20 side tri rise
10 squat walkout to plank pushup
10 clapping pushups

Abs x2

20 leg up alternate toe touch
15 vsnaps
10 roll to boat
5 falling tower hold 10s

Combo x2

10 single leg walkout to pushup with knee raise
10 single leg worlds slowest burpee
20 super skater with kick
20 pushup side raise with toe touch
20 in and out with military pushup

Bonus

1 – 10 Pushup Vsnap jacks

Bootcamp Weights and Balance

Today is the last class for this session, although I am not sure why we really bother keeping track since it’s a punchcard system and there is really no difference in the workouts from session to session. Anyway, we did some more weights and balance which is getting easier as time passes, at least for me, I can’t say the same for some of the participants!

Bootcamp Weights and Balance

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Worlds Greatest Stretch
Groiners
Scorpion

Sitting on Stability Balls
x2
Laying fly face down
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
Swing Kicks over SB
Leg hold SB raise

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
football throw extension
Swing Kicks over SB
Straight arm full sit up with SB
x2
Face down front fly
face up overhead fly
alternating shoulder press
alternating bicep curl
Single tricep extension
Swing Kicks over SB
Pass SB situps feet to arms

x2
Pushup row
push up side balance with db
plank walk 360

Bootcamp Final Week

5.12.1 Bodyweight and Balance

x2 in a row 1 off bosu 1 on bosu
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

Sit on bosu

20 in and out
20 crucnhy frog
20 knees to elbow alternate
20 in and out abs hands on upside down bosu
20 side crunch per side

x2 1 on BOSU 1 on SB
10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

Feet on SB

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 Crunchy Frog
20 vsnap
20 laying triple bicycles
20 full situps

Arms on SB 20 360’s
Arms on SB plank to sphinx
10x feet on SB walk out and back
20x feet on ball face down roll ball in to chest
20x laying hamstring pull

20 laying leg lifts
10 per rainbow leg lifts
10 per scissor hold on count
25 per side to side scissor rapid

BONUS ROUND!!

10 military pushup
10 diamond pushup
10 Hindu Pushup
30s crane

Finally, Kettlebells Come To Bootcamp

I have been trying to get this workout to Bootcamp forever but since we don’t have any KB at the gym I had to bring 2 of mine and one participant had her own so it was time! Why are kettlebells so good? Partly because of the extended leverage the bell gives, partly because they are handy and easy to transport but mostly because they are simply awesome.

Pavel Tsatsouline calls them the “Strength Secret Of The Soviet Supermen” and promises that with the simple kettlebell you can outperform almost any other gym full of equipment. My all time favourite quote from him goes like this:

“You are next. You are now in Soviet Territory and you are becoming a better man. If you don’t know how I will teach you. If you don’t want to, I’ll make you!”

Suffice to say, once I heard that it was game on and I devoured the Russian Kettlebell Challenge and was amazed at what an incredible workout you can get for such a simple lump of iron.

Last night it was the turn of my bootcamp participants. I have to admit, it’s not often that my heart rate goes over 170, but last night was one of those times!

Here is what we did:

5.11.2 Kettlebell Weights

x10x2
Sumo deadlift
SDL High Pull
Halo
Wallball
Chin ups or turnarounds

x10x2
double Swing eyes
pass around
Sinlge legf deadlift
Single alt press
Chin ups or hand turns

x10x1
clean
dbl Swing overhead
clean and press 5ea
Dips on pbars or dip station
leg lifts

x10x2
Dbl sumo high pull
single swing row
Laying chest press
Laying pullovers
Halo

10×2
Clean and Press
Burpee
Clean and Press
Clap Pushup
Pullups

x10x1
Double swing
1 leg squat
Single swings
Sumo DL
Horse Stance Hold 30

Bootcamp Cardio Agility

Cardio Legs and Agility

10 Air Squat
10 Jump squat
10 step over fwd and back with tap
10 jump over fwd turn and fwd

20 air squat
10 horse stance jacks
10 over and run around back
10 jump over and run back
walk stairs 10 times
Sideways

10 pop squats
10 super skater elbows each side
10 toe touch knee raise
20 frog squats no jump
walk stairs 10 times

10 squat jump over
10 super skater cardio jump over
10 single leg squat jump over
10 frog jump over
10 Sissy squats against wall

10 double squat jump over
10 super skater doubles with elbow touch
10 double single leg squat jump over
10 frog jump followed by jump over
10 sissy squats against wall
Walk stairs 10 times

Adding skills

5 jacks then jump over x10
5 MK switch then jump over x10
20 side to side jump
5 pushups 5 jumps x5

10 single burpee with jump over
5 jacks 5 jumps x5
10 single burpee with 5 jumps
5 sphinx to plank 5 jumps x5

Any time left?

25 in and out
10 roll to boat hold
25 in and out arms up
50 crunches
25 side crunch each side
25 floor leg lifts butt up

7 Days Work Plus 12 Hour Shifts = Cranky Caveman

Working 12 hours shifts is nothing i am familiar with nor something I would like to get used to but for the upgrade to our systems this past weekend that was exactly what I had to do. That meant that after my Olympic lifting session on Friday that I had to improvise and do an RKC workout with 20 floors of stairs and 20 minutes on an elliptical. It also meant a wicked arms only workout on Sunday pyramiding from 15lbs all the way to 45lb dumbbells and back down for curls and tricep extensions. It’s now Monday and I have to teach bootcamp tonight which I think will be bodyweight and of course 2 hours of coaching after that.

I’m tired, I am a little frustrated with my weight and I think I am going to try and reduce my carbs a little to see if I can shift a few more pounds. I mean I am not even thinking about my carb load any more and I just calculated an average day when I coach and I was amazed to see the basic elements stack up like this:

Calories 3,099
Fat g 122.7
Carbs g 310.5
Protein g 193.7
The interesting thing is that 210g of those carbs came from bananas and coconut water.
no more bananas for me, and I am going to closely monitor my fruit intake and replace the nuts I shunned a few weeks ago. The goal is to shift my profile from carbs to fat with the same amount of protein and see what happens. My inkling is that I will start to see some weightloss again since my biggest losses came with a HFLC diet when I started Paleo.

Wednesday Bootcamp – Abs Focus

I brought the kettlebells again.

Actually, let me be clear about that.

It was 40 mintues before class, I couldn’t find my KB workout sheet so I thought I would print one off. I couldn’t find the list since it was on my pc at work. I remoted into work to get the list, halfway through the remote connection closed because our Citrix admin hasn’t licensed our remote connectivity software properly and so it cuts you off, leaving you with a distasteful licensing note and an inability to reconnect for 2 minutes… I finally managed to reconnect and find the list and email it to myself. Once done, I tried to print the thing only to find that when I turned on the printer 8 thousand sheets of my wife’s printouts from the last week were queued up first causing the printer to run out of paper. I finally got the printout done with only 15 minutes left until class, rushed into my car and halfway to gym realized I had forgotten the kettlebells. I turned around, just yards from Tim Hortons where I could see the drive through was empty as usual. I sped back home, grabbed the kettlebells and went back to Tims. Three cars in line? No problem. However, car #1 was apparently ordering a la carte and having the duck salad with au jus since it was taking them forever to take the order, never mind serve the person. Driver 2 took 3 minutes just to open her window to talk to the simpleton behind the speaker who then commenced to fill 3 screens of information with her order. Finally I got to order my coffee only because I couldn’t reverse out of the drive through and escape. As the drivers ahead moved along the start time for class came and went, and since I had been in line for over 7 minutes as soon as I got to the hole in the drive through lane I made my escape presumably leaving a spotty teenager confused holding my coffee that I can presume with confidence was probably wrong anyway. I got to the gym only to find out that the person for whom I had made all the effort and missed out on my coffee was AWOL second week in a row.

Colour me unhappy.

I searched my bag for a replacement workout and the coffee stained (yes, I appreciate the irony) paper was an abs workout that went like this:

5.10.2 Bodyweight Abs

x2
10 full crunch
10 regular pushups
10 side crunch
10 curl up to bar
10 pullups

x2

20 leg up med ball crunch
10 military pushups / med ball pushups
10 mb situp double twist
10 pullups
10 hanging leg raise

x2
10 side plank leg raise / toe touch
10 spider each side
20 MB shelf stacker 10 per side
10 front lunge
40 side rocker runners each side

x2
40 running backs each arm
10 clap pushups
10 leg cross under hip touch floor each side
10 pullups alternate hands
20 wall sit mb

x2
10 falling towers mb under butt
10 plyo pushup
30 second superman plank each

Monday Bootcamp Agility

Last night was bootcamp agility again, we used 5 hoops this time and a lot more pushups than usual. My heart rate was extremely high a few times but I think this may be a reflection of my lack of cardio training rather than the actual difficulty. The problem with doing so much Olympic lifting is that the WOD/Cardio aspect doesn’t get as much work. I am starting to think that adding something, whether I stick with Tapout or something else at least once a week will be a smart move.

5.10.1 Cardio / Agility – 4 hoops run backwards

30s each
Jog
Heels Up
Knees Up
Heisman
Jumping Jacks
123 Heisman

3 way pushups – 1 each move hands
Regular – Military – H2H 15 total

Pushups through 4 hoops (11)
Pushup doubles inside hoops only (4)
Squat thrust through 4 hoops (11)
Spider each side inside hoops only (4)
Front in and outs through hoops 4x with backward run

10 plank step over and back with pushup
10 shoulder touch with pushup
5 burpee on floor with sphinx plank
Front in and out both legs jacks

10 air squat
10 squat jumps
20 super skaters cardio version no jump
side jump in and out 4x

10 frog jumps
10 tuck jumps
10 jump 180s alternating floor touch
side jump in and out 4x

10 side plank arm balance
10 superman 3 counts
5 burpee star jump
front facing in and out 4x

10 pushup arm balance
10 superman knee to elbow
5 burpee tuck jump
front facing jumping jacks 4x

20 Super skater cardio with jump
10 3 jacks with burpee
20 MK switch
front facing bunny hop fwd and backwards x4

10 Hindu Pushups
20 leg under hip to floor
20 MK switch with hop
front facing bunny hop fwd and backwards x4

10 pushups
10 Military pushups
10 Sphinx to plank
step in and through tap

10 Military pushups
10 Clapping pushups
10 Plyo pushups
step in and through tap

Single Hoop Punishment

Foot tap 360 x4
Foot tap inside out 360 x4
20 jacks into circle
20 bunny hops into circle
20 alternate in and out sideways
20 alternate in and out forwards
20 bunny hop in jack out buynny hop out