Gymnastics / Bootcamp – Page 12 – Something Beats Nothing Every Time

Bootcamp Bodyweight Abs With Balls

Once again the abs workout went over time, I think it is the bar work that takes so long, not necessarily the chinups because I know they all cheat and only do a couple but rather the leg raises because it’s just a long slow exercise.

This is a good class, but 2 days later I really feel the rotation work we did in my mid back. My abs are fine, but I think doing the shelf stackers with an already sore back was not the smartest thing to do. It also means that whatever I do today is going to hurt!

This week I also got some disappointing news that one of my girls is no longer going to be training with me. I know this is the peril of working with kids this age, they all move along sooner rather than later but it never softens the blow of losing an athlete that you have been really working well with. It’s going to be tough moving on without her, but all I can do is wish her the very best and hope that she remembers her training time with happy memories and the motivation to keep herself active.

Here’s the Abs with Balls workout:

10 alternating foot touch crunch
10 regular pushups
10 full situp
10 side crunch
10 pullups

10 mb foot touch crunch
10 1 arm mb pushup
10 full situp with mb
20 side crunch
10 roll ups

10 mb foot hold SB situps
10 military pushups
10 side plank hip lowers
10 foot on SB roll ins
10 pullups

20 mb foot hold side crunch
10 mb pushups
10 mb side plank hip lowers
10 sb plank 360s each way
5 roll up hold for 5

x2
10 side plank leg raise / toe touch
10 spider each side / double spider
20 MB shelf stacker 10 per side
10 front lunge to warrior 3 / mb twist lunge
40 side rocker runners each side / plus medball hold

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

x2
10 falling towers mb under butt
10 plyo pushup
30 second superman plank each
20 mb standing running back mb in and out each
10 chest pullups

Oly update and Bootcamp Agility

Last night was bootcamp agility again, something that I think my participants are growing very fond of. For me, it’s difficult to find extra pieces to put into the cardio day to keep fresh but the agility ladder made of small hula hoops is a hit. This time we worked on some plank agility too, since your arms should be as agile as your feet shouldn’t they?

Hands behind line
10 plank step over and back
20 shoulder touch
5 burpee on floor
sideway in and out both cones

10 plank step over and back with pushup
10 shoulder touch with pushup
5 burpee on floor with sphinx plank
sideway in and out both cones

10 air squat
10 squat jumps
20 ski pole 90s
side jump in and out both cones

10 frog jumps
10 tuck jumps
10 jump 180s
side jump in and out both cones

10 side plank arm balance
10 superman 3 counts
5 burpee star jump
front facing jumping jacks both cones

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

10 wall sissy squats
10 frog jumps
10 MK switch
front facing in and out both cones

20 wall sissy squats
20 frog jumps
20 MK switch arms up
front facing in and out both cones

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

10 Clapping pushups
10 Plyo pushups
10 heart to heart pushups
step in and through tap

14 long circle punisher

sideways in and out
sideways in and out jump
jumping jack in and out
step in and out
step in and tap through

Any hoop touch you start over
Try 3 times each

WOD, OLY and Bootcamp Bodyweight (Making Stuff Up)

Friday at the end of training we did a 20 round version of Chelsea, however since I have injured shoulders among my athletes there was some modification happening. I did chinups, pushups and squats but my girls (at least some) did VSnaps, handstands and squats. It was a 20 minute one per minute thing and I am happy to say we ALWAYS finish with at least 20 seconds to go. I remember the first few times I tried this and I would run out of time around about round 15 and never managed to get further than round 21. Now I would easily be able to make 30 in 30 although I have yet to try!

I went into work from midnight until 5am on Sunday morning after having rested all day Saturday in preparation. It didn’t really matter, I was still insanely tired on Sunday but I managed to crank out 100 deadlifts and 100 squats with 95lbs in around 20 minutes.

I am also trying to build a decent ab workout for bootcamp, I have some variations but nothing really bootcamp worthy.

So rather than rely on stuff I could find, I thought I would make some stuff up and see how they handled it.

Here’s the rundown, if you want to know what side rocker runners are, you will just have to email me and ask.

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

x2
20 leg up crunch
10 military 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 side touch

x2
10 falling towers mb under butt
10 plyo pushup
30 second superman plank each
10 chest pullups
20 flutters low and middle only

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

Bootcamp 5.2.1 Cardio Agility With Blocks

I’m pretty happy with the decision to modify our “cardio” day to be an agility day instead, not only does it seem that the time passes very quickly but it’s far more entertaining and challenging for the participants. It’s well known that agility / fast feet / light steps are the key to effective movement in any sport, and the benefits for my participants are not just sport related but also, as I am finding. applicable to anyone who has small children. The next time you step on a small car, piece of lego or severed Barbie head, you let me know how your agility is!

Agility with blocks
OOO[ ]OOO

10 air squats
10 squat jumps
5 burpee on block
Side step + 3 step up x 5 each way

20 air squats
20 squat jumps
5 burpee on block
Side step + 3 step up x 5 each way

10 front lunge foot on block
10 mk switch fot on block
5 burpee pushup on block
side jump + 3 jump up x 5 each way

10 single leg squat knee lift
10 super skater jumps
5 burpee star jump
front facing jumping jacks + 3 block jacks x5 each way

10 pistol butt on block or single leg squat
10 super skater jumps
5 burpee 180
front facing jumping jacks + 3 block jacks x5 each way

10 wall sissy squats
10 frog jumps
5 pancake burpee
front facing jumping jacks + 3 block jacks x5 each way

20 wall sissy squats
20 frog jumps
5 pancake burpee
front facing jumping jacks + 3 block jacks x10

10 step back lunge
10 proposal switch
10 in and out plank abs
front facing wide to narrow steps + 3 on block x 10

Bootcamp 5 Day 1

It’s time to start over again with the bootcamp. I just realised that I have been doing this bootcamp class for almost a year now, oh how time flies! I have to say that some of the people who have been here since the start have really come along. We are seeing better pushup numbers, some people actually able to do pullups unassisted and everyone without exception is getting compliments from their friends and family about how much they have changed. Mission accomplished…. so far!

D1 – 5.1.1 – Bodyweight

x2
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

x2
20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

x2
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 pullups

x2
20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

x2
20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
10 pullups

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

10.88 – Bootcamp Last Day (Weights)

D23 4.12.2 Weights (Last Day)

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

Sitting on Stability Balls Sets of 10 each

x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
15 Wallball

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
Laying cross body tri extension
15 Wallball

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 ball
15 wallball

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

10.83 – Mud Hero Toronto 2012

The morning arrived with an ominous forecast of 31 degrees with a humidex of 36+, but at least I was vindicated in my decision to make sure we were in the second earliest group to go. The setup was pretty easy, the parking was close to the event so no buses this year like last time at Warrior Dash (You can read about the Warrior Dash HERE and HERE)We were pretty early but since I was paranoid about my shins I spent about 45 minutes warming them up and asking them to please behave during the hell that was to come. The overall event was much smaller than Warrior Dash but I think was more suitable for us especially given those who were participating, I am not sure even I would have been up for running up ski hills again this year, I wanted more obstacles and less running where possible. In fact, the course delivered exactly that, there was plenty of running up through woods and small hills and over streams mixed in with the “official” obstacles. Even the first part from the start to the first obstacle which I was dreading due to my lack of running practice wasn’t so bad. Probably the adrenaline and the crowds helped though. Speaking of running, I really wish I had practiced at least a couple of times. What made me slow was not the fact that I can’t run, I already know I am not the greatest runner but that due to my lack of practice in my vibrams with actual running my mechanics were terrible. That meant I was working probably twice as hard as I needed to in order to produce the lava like speed with which I was running. Had I practiced and got my mechanical stride in shape, I am sure I would have had a much easier time of it. Not only that, you would think after last time I would have learned to wear shorter, less absorbent shorts, by the time we were past 3 or 4 obstacles my shorts were filled with mud and it was like carrying a backpack strapped to my butt. I did however remember not to let my knees touch the ground in the mud pits because just as I had recalled the bottom of the mud pit is in fact littered with sharp stones and rocks which can really tear up your knees.

The obstacles themselves were far more entertaining than last year, probably because I was not as tired when I got to them, several walls, hay bales, parked cars, cargo nets and so on made it very similar in difficulty and enjoyment. The haunted house was a fun addition and the fact that they had put out actual water slides and not just a tarp over a rock bed made that part far better for me. The people we went with all did great, I have to admit, probably better than I did which was a little disappointing but I know what my issues were and I won’t let them happen again. Fact is that we all managed to stay together pretty much to the end which made the whole experience that much better.

This was about half way through, as you can see my choice of shorts was ill advised. Bruce, one of our participants wore a GoPro camera on his head, the footage of which I can’t wait to see. My favourite part? I am not sure, getting sprayed with water as you are dying from the heat was great, and for sure the hardest part for me was the horizontal cargo net ( I should have walked over not bear walked) but I think my favourite part was the hay bales, being able to throw yourself around on them was a blast, that and the vertical cargo net, for some reason I just love to climb those things.

In all it probably took just over an hour to finish with 19 obstacles covering 6km. The fastest time was around 25 minutes I think but that is just insane.

I am really happy we did it, I am disappointed that all my girls didn’t decide to do it but I have to tip my hat to my one athlete who chose to run with us, her determination, drive and willingness to push through her obvious pains was a real inspiration.

All in all, a really successful day and I hope inspiration to others to come out and join us next year!!

And no, no Usain Bolt poses!

10.81 – Rotation Station (Rest Fail)

I tried to give us a nice easy workout before the Mud Hero race on Saturday so I put together a little rotation set workout with a count up and a count down. Seems it was not so easy for some… In fact, I was tired, but not so tired I felt shakey but it was a little harder than I had intended. Nobody quit, but some did more of a 5-5-5 than a 5-10-15. But what can I do? I can’t do the work for them! The toughest part for me were the burpees at the end, I am not a burpee fan by any measure and so by that time I was in no frame of mind to have to do 45 burpees. I guess Saturday morning when I get up for the race I will know just how hard it really was.

D21 4.11.2 Bodyweight

The Rotation Station

5-10-15 rounds

Air squats
Pushups
V snaps
Pullups

Step back squat
Military pushup
Crunchy Frog
Leg lifts

Jump squat
Step out pushup
Rollback hold
Pullup alternating hand

1 leg squat knee raise
Sphinx to Plank
ARX Bicycles forward and back
Knees to bar

21-15-9

Burpee
In and Out
Regular pushup
Ski abs
V snaps
3 position flutters

10.79 – Cardio Replaced With Abs

D20 4.11.1 Abs Blast (No Cardio this week)

1x section
20 Pulse crunch
20 In and Out
20 swing kicks
20 Crunchy Frog
20 Side Crunch each side

1x section
20 standing Knee raise
20 standing leg raise
20 swing kicks
10 vsnaps
10 roll to boat

2x section
Plank hold 30s
Plank knee to elbow
Plank knee to opposite elbow
40 dog raise
40 dog raise back

x1 section – Feet on med ball
Hip raised hold 30s
20 Hip raise
10 hip raise crossed leg each
10 hip raise leg up each
10 full situp feet on blocks
20 flutter 5 position

x1 section
10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

x1 section
5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance

x1 section
10 in and out
10 crunchy frog
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back) 3 position
10 russian twists
10 rollback hold to shoulder stand

10.74-78 – Weekend Catchup

This is a short one, I took lots of rest this weekend mostly because I was still feeling the effects of the shit splints and soreness from last week. Not only that, stress from work had crept in leaving me short on sleep and feeling a little out of sorts. After Thursday’s bootcamp I did a short Olympic lift workout on Saturday and then took Sunday off since we went out of town to visit with family. Monday I did an RKC workout at work since they installed a chinup bar in the workout room and tonight is Bootcamp. It’s actually supposed to be cardio or agility but with the Mud Hero race this weekend I think we will skip cardio this week due to the risk to my shins. That’s all, look for the bootcamp recap tomorrow.