Quickly the summer is passing and soon the school bells will be ringing and traffic......
Well the fact is that we will need more time to get form here to there so camp will begin at 5:45 starting on Monday August 6th. The 15 minutes will make a big difference for most of us but you still need to prepare accordingly. We had some great team games over the past 5 days and campers have pushed themselves. It was great to get Chris back and to see our newest camper Amanda who has some boot camp experience and does a great warm-up and Burpee! You can feel the boot camp fever catching so keep inviting your neighbors and friends to our camp. If you need a more formal invite I have certificates for 4 sessions for you to give to someone who wants to give it a try. I may have even convinced the lady who walk each day to try us out as well. Make sure you stretch your muscles each day before you go to bed. Long muscles are stronger than tight ones. Hydrate by drinking at least a gallon each day. Great job today with the Burpees. I'm sure you don't like them, but when they are done you feel as though nothing can stop you and you are right!!!!

Thursday, July 26th

Filled in for Coach D this morning

After warming up, we ran 1.5 miles and proceeded to work it out using the deck of cards. The circuit consisted of Pushups, 180s, Curls/Shoulders with Resistance Bands and Slam Balls. Next, we finished up with some abs work: Jack Knifes (4 sets x 10; 1 set x 15) and Throw Downs (20). Rather light turnout today. Hope to see you all on Friday to end the week in RITEFIT style!

Tuesday, July 24Th

Warm -up
2 laps
chest and tricep circuit
Pull-ups, squats, jump rope, dumb bell flys

I wondered why some people had not responded to the blog.
It was not due to neglect, it was due to my unfamiliarity with Google. I hope the problem has been fixed and that you've all gotten to see the pictures in the photo bucket. I hope to see you all Thursday. http://s204.photobucket.com/albums/bb95/rds11062/

Monday, July 23, 2007
Do you have your yum yum bowl yet?
Julie, Roma, Jay and Lisa got busy with the new early start of camp. After warming up we did some bicep and back exercises using dumbbells and towing straps. (You gotta see it to believe it) Then we did abs and jumping jacks. For the lower body we did some modified step exercises, wall balls, cone suicides and planks with a twist. We missed all the gang and hope to see you tomorrow or Thursday and Friday. It's tough to take more than a week off so I decided to get back on the horse sooner rather than later. I feel like a siesta everyday and feel myself becoming soft and a little lethargic. To overcome that feeling I like to be among people who hold me accountable. Yes, your motivation motivates me! Tomorrow's focus is on chest and triceps.

Almost forgot here's DC and other places visited

http://s204.photobucket.com/albums/bb95/rds11062/

We're baaaaaaaack! DC was great, Virginia beach was good, Asheville was good-we ran on an astro turf soccer field that felt like a cloud. We ate and ate and ate and now we gotta pay the piper. I've purchased some more equipment and have been dreaming of working out with you and can't wait until the 6th of August.....so get some freebies in and lets start monday, July 23rd! I'll be there at 6am. Please read the postcard I sent, it's cool and informative.

Wassup!!!
I'm out getting my batteries recharged and brainstorming ways to make the next camp more challenging and fun. I am working out while on our trip to the coast and DC and hope that you are doing the same. I hope that this time everyone registers online so we can do a better assessment of your progress and get better at everything we do.

Real important point* Diet and exercise are the keys to success. Notice that DIET comes before exercise! You cannot overcome weight issues until you know how many calories you are putting into you body. You have to know! Knowing what food you eat is a start, but knowing your calorie consumption is a signal that you are determined to make a change. You cannot ignore the key factor of weight loss. Get educated about what dieting really is about.

Workouts (Tuesday)
You need to do the activity that causes you the most difficulty.
I suggest 2.5 miles of running and or walking.
50-100 sit-ups
50-100 push-ups
Do burpees until you are exhausted, then d0 5-10 more.

Wednesday

Run 10-15 200s at a pace that will allow you to complete the runs.
Do some dips and some planks. Do 3-5 sets of 15 dips, then do some planks and set s goal of 1-1.5 minutes. Next camp we will raise our game and look to get to 2-3 minutes.

Go to photobucket to see the
new pics from the Banana Relays
http://s204.photobucket.com/albums/bb95/rds11062/
July 12, 2007
Warm -up
15 sets of theater stairs
banana relays
ab work

July 10, 2007
Warm-up
ladder agility drills
20 yard sprints
cone drills - sprint forward, back pedal, forward, back pedal 5X.
sprint, cariocas, sprint, cariocas.
tabata finale
barrier jumps
Julie J joined us today! Awesome agility!
Everybody was pumped today, especially Chris, Brianne and Duane!!! Way to go!!!
Nadine!!! Playing with the big boys on the big steps!!! Yeah raise the bar!!!

This week Coach D is taking us to another level... definitely felt the burn the last two days, especially those darn shoulder presses, squats and thrusts. Getting ripped baby!

This is the link to many of our pictures and videos-check it out!
http://s204.photobucket.com/albums/bb95/rds11062/

READ THIS!!!
Tabata Summary
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise. A few popular examples include hitting a heavy bag, sprinting, jumping rope, or performing bodyweight calisthenics (ex. squats and pushups). Your first reaction might be, “How effective can this protocol be with just 4 minutes of exercise?” Let me answer this question for you… VERY EFFECTIVE! You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata's test was much more effective, as it produced a positive response on individuals who were already in shape.
This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Many recent studies have confirmed that the powerful "after-effect" of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.

July 9, 2007

300-200-100 sprints
Tabata blasts
squats, thrusts, shoulder press, jump rope, steps, squats (WOW!!!)

July 6, 2007

Warm-up
30/30s for 10 minutes
Balancing Seated Twist with Medicine Ball
Low Mount Crunches with Band
Wall balls
Pendulums
Side Planks
Lateral ball push-ups
Jump rope
Superman

The July 4th 5k would have been more like 30 minutes had we not had 4 weeks of ritefit! Actually I felt like one of the Kenyans for the first 30 seconds and then the gazillion squats we did the day before started to revisit my legs. Coach Rogers set the pace pretty quick and wouldn't slow down. BEAST!!!!

Terrific Hangover Thursday
July 5th, 2007

Chris, Rick, Duane, Lisa, Jay and Coach R. Ripped it!

3 Laps

Keeping up with the Nines!

1 for me, 1 for you.....up to 9.
Push-ups
sit-ups
pull-ups
squats
steps
push-ups (we did em' again)
180 jumps
Burpees til you're done!

Click on any of the pictures for a larger image! You can see the sweat!

Randy and Dwayne @ the Woodstock 11th annual Fourth of July race.

Randy let Dwayne be the Rabbit and coasted in at 23:41 (unofficial)

Dwayne came in at 23:47 (unofficial) their goal was to break 27 minutes.

But after 6:41 in the first mile they new the 27 minute goal was toast.

Randy's birthday is on saturday July 7th.

Dwayne says he's already given Randy his present.

The splits were 6:41 mile 1, 14:35 mile 2. Not bad.

July 3rd, 2007
carry your buddy day (aka keepin' it sexy)

Thrusts
squats
lunges
runs
power skips
sit ups

star drill, barrier jumps

I'm loving the early morning work out...I'm feeling the burn! Dwayne works us hard, but it's all good!

July 2, 2007

10 X 250' at 60%

Blast the back!

Back pulls X 50

Leg raises X 100

Leg and arms raises X 50

Planks 30 sec, crossovers, scissors

June 29th
Rick and Chris rounded out the group and jumped right in. awesome!
Tabata Day

Slams Squats Steps Push-ups Thrusts

Br 9 11 7 10K 7

Ra 13 14 13 45 13

Ja 10 15 10 28 12

Ri 10 12 13 10 9

Li 13 13 10 21K 13

Na 9 12 7 16K 9

Ro 9 13 7 15K 13

Sa 11 16 9 15K 15

Du 10 14 8 20 15

Ch 9 7 8 5 10

here is a sampling of fitness levels for certain exercises

Pushups – Extended or modified Pushups:
Level 1: 10 consecutive
Level 2: 20 consecutive
Level 3: 30 consecutive
Level 4: 40 consecutive
Level 5: 50 consecutive


Tabata Squats: 20 seconds of work, 10 seconds of rest for 8 straight sets;

Level 1: Tabata 11
Level 2: Tabata 14
Level 3: Tabata 17
Level 4: Tabata 20
Level 5: Tabata 23


One mile run
Level 1: 7:30
Level 2: 7:00
Level 3: 6:30
Level 4: 6:00

June 28th

Tag , you're it!

Roll the dice AKA the Beck!

Run Loop 1/4 mile
roll dice 2 X
Complete as many rounds as you can.

1 = dips 15 reps
2 = Push-ups
3 = Jumping lunges
4 = Burpees
5 = One legged squats
6 = Tuck Jumps

Punches, kicks, laps
cool down

Tuesday June 26th

Ladders!
1. Pushup ladder – as many reps as possible up to 9 each
2. Jump up- pull up ladder– as many reps as possible up to 9 each
3. Chin-to-knee – as many reps as possible up to 9 each
4. Pushup ladder – as many reps as possible up to 9 each
5. Squats – as many reps as possible up to 9 each
6. Jumping Lunge – as many reps as possible up to 9 each
7. Slams– as many reps as possible up to 9 each
8. Chin-to-Knee – as many reps as possible up to 9 each 9. Burpees – as many reps as possible up to 9 each.