Thursday August 30th
Once again the ladies ripped it! with the Jay in tow!
100-200-300-200-100 track
monster circuit with weights

shoulder press/ jump rope/ dips/ dumbell kickbacks
ring rows/ push-ups/ walking lunges/crunches.

Hey Woodstock Women!! Sorry to let you down today - my alarm didn't go off - hey is this contagious? Anyway, wanted to find out what I missed today....Gee, feel so off track because of not working out today!!

More tuesday August 28, 2007
Julie.....................................standing tall in the big city! Hopefully someone will step up to the challenge. Awesome job ladies! I owe you big! My biggest fear is being late or over sleeping. You may not think it's a big deal but it's HUGE as far as I'm concerned. Tell me how to make it up to you!
FYI-Never set your cell phone completely on the no ringer setting. At least leave a beep!
Good stuff from Bob Greene Click here for sound advice on everything.
http://www2.oprah.com/health/bob/bestlife/fitness/fitness_main.jhtml

Our fearless leader was under the weather today, but that didn't stop the Woodstock Women from another day of hard work, dedication and lots and lots of sweat. Hey guys, where have you been? It's time to call you out - you know who you are:

1. Name starts with "R" and ends with "andy"

2. Name starts with "D" and ends with "uane"

3. Name starts with "J" and pretty much ends there - you can figure that one out.

We can't have our battle of the sexes without the other sexes present! We need to see you guys out there!! It also it worth noting that the drive-by perv factor has been quite high this week (you know, the guys that drive around, park and then sit there for awhile, then drive off)- a few more men present would certainly add to the safety level.

Peace out.

Friday August 24 ( Great job through week 3, especially to Carla and Lisa who are pushing and seeing great changes in their stamina, strength and toning. Great dedication ladies!

Tabata – squats, push-ups, pull-ups

Hill runs – one group (until we say uncle)

Stretching w/partner (extra time)


Thursday August 23 (This was definitely next level

Warm up lap
Sprint workout 12 minute cycle: 30 / 30s

1. Abs – core workout (Bicycle Exercise 12-16 reps each side, Vertical Leg Crunch (upper body lift , Reverse Crunch knees at 90 degrees lower body lift, Planks 45 sec - 1 minute (3-5 sets)

2. 15 Dips, 50 jump rope, 1 cone sprints (repeat) circuit. 5 X

Cool-down

Tuesday was brutal!!! Randy wanted to know what he missed!!! You missed the Wheel of Life!
Overhead squats w/bar.
Ring Rows
Dumbell shoulder raises
Burpees
Plyo push-ups
Jump rope
Ball slams
30 minute circuit!!! The ladies rocked it!! Carla, Lisa, Amanda & Julie w/ the wicked beats!!! Can't find any men that can keep up with them. The Women of Woodstock!
After that they did 5 minutes of front and side kicks. Crossfit is in the house.

Music has been great! Thanks for keeping things "pumped" in the morning. Hope everyone has a great day off today. My shoulders need a rest! See you tomorrow

Hey!! How did everyone like the music this morning? I've got more like that on iTunes, but wanted everyone's thoughts before burning more CDs. Thanks!

Monday August 20

Awesome workout!!!
Do you like cards????
Step circuit 2 songs
lateral jumps
All the ladies ripped it up!

Friday, August 17
A tough workout, run for your life!
1 mile warm-up
30 minutes of 200 yard sprints (wow)
16-20 sprints

A great salad from CPK (Thai crunch salad)
Shredded Napa cabbage, shredded grilled chicken breast, julienned cucumbers, edamame, fried won ton strips, peanuts, julienned carrots, shredded red cabbage and scallions tossed with cilantro-lime dressing and Thai peanut dressing and topped with fried rice noodles




Thursday, August 16
Fantastic four, small crowd
Lisa, Carla, Julie and Dwayne got some serious work in.

Hey everyone, finally got back onto the blog after some computer glitch. Anyway, wanted to share with you my post Rite-Fit breakfast. Here it is

Egg White Spanish Omelette

4 egg whites (equivalent of two whole eggs) use organic brown eggs
chopped sauteed red/green pepper/vidalia onion ( I saute 1 whole of each to last a few days)
spray pan with Organic cooking spray (Pam)
1 side of organic chicken feta sausage.

Definitely helps the hunger pangs after a great workout!

Monday, August 13

30 minute circuit

A big shout out to Micheal for joining us today. Everyone was working very hard today.
1/4 lap, 10 rings rows, 20 dips, 30 squats, 40 knees to chest

Lunges - working out!

Do you like the new blog?

Friday, August 10

Team day
220 yard sprints 8X
Team circuit cone sprints w/ 180s, dumb bell thrusts, burpees, sack race

Power of 9” push-ups, sit-ups, pull-ups

Whats your goal?

Sounds like a pretty simple question. Many people have goals, but usually they are nothing more than generalizations. Try being specific as possible when outlining your goals. Yes, this means you need to write them out! Write down every health and fitness related goal you have and then pick out the top 3. These are the ones you will prioritize. Below are some questions you should ask yourself when writing out your goals.

What is it exactly that I want to achieve?
Am I happy with how I currently feel?
What will happen if I continue doing what I have been doing?
Where do I want to see myself in the next 6 weeks, 6 months, and 6 years?

Revealing the myths

You need to exercise to burn fat.

The truth: You don’t gain fat because of lack of exercise. You gain fat because your blood sugar levels exceed what you are using. You are eating too many calories at one time.

Your metabolism slows once you hit 30.

The truth: Significant slowdown in metabolism is due to loss of muscle tissue. The loss of muscle tissue is due to the lack of hard, physical activity.

Pasta and bread are fattening.

The truth: Anything with calories is fattening. Lettuce can be stored as fat. Any food can be stored as fat it the blood sugar levels exceed what the body needs at that time. The key is how much you eat and when you eat it!

These are a few of the myths of fitness and weight control that will help you understand your dietary and physical activity needs.

Also attached are some things each of you can do on the weekends and off days to help you on your journey! Have a great weekend and count your calories…literally.


In the park/on the road:
Workout #1
1. Warm-up & Stretch
2. Run/Sprint 2 lampposts
3. Walk/Jog each telephone pole
Complete cycle for 20-25 minutes around the park or on the streets.
Workout #2 30 – 45 Minutes - extended run

At the track:
Workout #1 – Interval Training:
1. Warm-up & Stretch
2. Run/Sprint the straightaway portion of the track
3. Jog/Walk the curves
Try 6-8 laps!

Workout #2 – Pyramid Training:
1. Warm-up & Stretch
2. 400 meter run (once around the track)
3. Rest 2 minutes
4. 300 meters (3/4 around the track)
5. Rest 2 minutes
6. 200 meters
7. Rest 2 minutes
8. 100 meters
9. Rest 2 minutes
When you finish with the 100 meter run, rest 5 minutes and complete the cycle again. This time start from the 100 meters and build to the 400 meters

On your bike:
Workout #1
Complete the telephone pole circuit as described above, however, bike hard for 4-5 poles before slow pedaling for 2.
Bike for 30-40 minutes.

Workout #2
Pick out a 10 mile loop around your home and time yourself. Each week try to improve your time.

In the gym:
Workout #1
30-40 minutes on the elliptical machine or stair master
Workout #2
Interval training on the stationary bike—30 seconds as fast as you can pedal followed by 1 minute slow pedaling (Complete 8 rounds)

Tuesday, August 7th

The heat was on but the crew did not wilt!

Today's workout was called Fight Gone Bad!
You can honestly say that you do more before 9AM than most people do all day! You should be proud! I certainly am proud of how hard you've worked. I think most people aren't cut out for what we do! We're taking it up several levels, doing things previously thought not possible. But let me stress to you that you workout to have fun. So, on the weekends take a risk like kayaking, mountain climbing, run a race....maybe a triathlon. I saw a lady who is 76 years young run her 10th Ironman triathlon in a row. She finished in about 15-16 hours. I can't imagine doing any physical activity for that long, but after you set your sights on something like that, you can do anything! it's the high of completion and proving to yourself and others that you did it!
2 circuits

Wall Balls
Ring Rows
Steps
Butt Raises
Jabs w/ weights

2nd circuit

Dumb Bell Flys
Burpees
Jumping Jacks
Push-ups
Jump Rope

Thanks for the great welcome guys!!! Wow, what a great workout. I hope I can keep up tomorrow!"

Carla

Monday, August 6 2007

Today was especially great because the group worked so hard and it was so humid. I can't imagine doing activities in the afternoon when it's so hot! Welcome to newcomers Carla and Amanda. They worked up a big sweat and kept the group pumped! Julie J sends her best and has committed to the camp and should be there on Thursday! Brianna has been in Chicago and needs some pushing and shoving to get out there!
Today's workout :

lap w/ stride outs

1/2 mile/ lunges / 100 jump rope / 30 sit-ups

1/2 mile/ 5 burpees/ 10 push-ups/ 20 squats/ 30 sit-ups

1/2 mile/ 30 planks/ 30 skaters/ 30 slams

1/2 mile/ 40 jump-up pull-ups

stretching-cool down. We finished; Hallelujah!

Uh, are anybody's arms hurting from those dive-bombers? Yow! I better start lifting or something. Oh, yeah...that volleyball game was fun! Still trying to get sand outta my mouth..blah!

Great mornings up ahead! Remember to register online, my phone and email have been blowing up this weekend. Look for several new faces this camp. I've added a link for recipes to the services page. Look for that info to come soon, it will be the low carb - low calorie way to help our eating habits assist our exercise efforts. Ritefit-bigger and better!

Great news, the August 6th camp is getting a flurry of activity as new members are joining. It looks like the days of a handful are gone! Also, we will be using the World of Gymnastics across the street from Hobgood during those cold months of the year. So you will be able to workout indoors and stay warm and dry!

My-calorie-counter.com is an awesome sight for knowing exactly what you've eaten. You can sign up for free and the data input selection is flexible enough to determine by ounces , slices or whatever. I think you'll be pleased.