What a workout today! 150 jump ropes, band work for the bi's and tri's, then up and down the theater stairs for about 40 minutes. Our campers of the week, yes I know it's not over! Lisa R., Lisa #3, Kathy and Terri! it's been cold, wet and dark but they are awesome about staying fit! See you Thursday and Friday for the grand finale! Check out this link if you haven't yet.
http://shamoli-sarkar.sulekha.com/blog/post/2007/05/the-husband-store-the-wife-store.htm

Awesome workout today by the crew! Lisa and Todd where are you? Great abs finish again by Lisa #3. Hopefully this week she won't hurt me. it was great to be back working out because I've been eating like a refugee! Today's workout; 1oo steps, 25 thrusts, 15 push-ups followed by 3/4 lap.(repeat) for 30 minutes. Hopefully Debbie will make it tomorrow, maybe Randy, Nadine or some former Ritefit member will make a cameo.

Whew! This week blew by! Today's workout was really cool as Lisa #3 put us through a monster Abdominal workout. It was excellent! Next week is the last before the big holiday break. you have all been wonderful and I would like to invite you to our home for a little post-camp mixer, details are forth coming. Rememberto check the link!

http://shamoli-sarkar.sulekha.com/blog/post/2007/05/the-husband-store-the-wife-store.htm

Thursday was a different workout and to say we we were a little light was an understatement. Cool mornings build character and the air was the best you will taste all day. Imagine waking up in San Diego for boot camp!

Here's a little something I wanted to share with you, I hope you like it.
http://shamoli-sarkar.sulekha.com/blog/post/2007/05/the-husband-store-the-wife-store.htm

Wow! I didn't realize I had not posted anything this week. The women warriors were out in full force on tuesday Runnin' in the rain. It was beautiful! Terri, Lisa 3, Lisa R., Jen who's filling in for Cheri and Debbie whooped it up and sang rain chants on carry-your-buddy day. They are taking full responsibility for the rains that fell on tuesday and wednesday.

A funny thing happened today, it rained! Yea! Even though it wasn't a significant amount, it was enough to provide hope that the drought will end! It's the same when it comes to fitness, your fitness deficit decreases when you work out. Day by day your stamina and strength will improve. Remember, it takes two days to make up each day you miss. Today Debbie brought her lovely daughter to workout with us. She was as awesome as mom. It was fun to see both family members giving it their all. Todd and Lisa C. and Lisa R. were their usual awesomeness. The rest of the crew were MIA. Be a kid again and enjoys natures gift. You may have missed another opportunity to experience your awesomeness. Debbie and Lisa did a 90 second assessment of push-ups, sit-ups and squats and improved in two of three categories. AWESOME!!!
The rest of the workout was a Fight Gone Bad circuit, 4 rounds. Todd did 160 jump ropes in a minute! You make us raise our game! Thanks. See you tomorrow!

What a workout today! Everyone rocked! We had a roll call and a bunch of the crew were MIA. Does anyone know what's up with the old crew with Jay and Nadine? Where's Carla? Randy's in and out. Who have I left out? Anyway, how's your diet? The boot camp concept is extremely effective if you do those push-a-ways from the foods that taste so good and show up on your toosh! Have you seen the commercial where the man and woman order at the fast food counter and ask for the portions of food by a diseased name, it's a riot!

Whew! Friday already. It's been a strange week. Warm and humid quickly turned to cold and crisp. It seemed like the chilly weather would never arrive. Long sleeves and sweats should be a part of your apparel, but be prepared to wear layers so you can peel them off and be comfortable as you warm up.
FYI- The reason we score the Tabata work out is that we can gauge your progress the next time we do them. They are an intense workout and test your ability to go all out. Please don't compare your scores to the scores of other campers. You may have done many more reps during your other cycles but crashed and burned on your last set and received a low score, but overall your may have done more reps than everyone!

On Tuesday everyone was still feeling monday. The running was a nice addition to ease some muscle tension. Do not ignore muscle soreness and joint pain. Ice the sore areas ASAP. Terri and Kathy have been suffering from some terrible dreams; everytime Terri rolls a pair of dice they always come up snake-eyes! The dreaded #1= BURPEES! We are almost at the midpoint and mental fatigue is the true enemy. You have increased aerobic capacity and with that you have the ability to do more which burns more calories. I will do my best to keep things interesting and fun for you.

What a way to start the week! That was a great double circuit (The Lisa). Thanks for letting me work out with you guys this morning. It was a solid effort on every one's part. This is such an inspiring group of people. You are going to make changes in aerobic capacity, but if you want to see significant physical changes you must count your caloric intake and stabilize your blood sugar. Use the calorie at http://www.my-calorie-counter.com/ it's a pain at first but later you will zero in on where your eating habits are causing the most harm. Here's what you did today:

10 minute circuit

10 jumping jacks
5 sit-ups
5 push-ups
10 squats
repeat

15 minute circuit

stair climb
25 jump rope
10 thrusters
repeat

glute work:

adduction (inner thigh)
abduction (outer thigh)

s

I'm Lisa S or #3. This was my first week and I'm so happy I joined this group. I love it!
I work out all the time, but I feel like my body's gotten used to my routine. I teach Body Pump and Body Flow at the Club at townelake and I run regularly and have still managed to put on a few pounds over the summer.(I did cut down on my running because of the heat)
My two friends, Terri and Kathy (Kay) joined me and I am so proud of them!
Thank you, Dwayne for doing this and encouraging us. Also, thank you Lisa and Todd for giving me something to work towards.

It's my day off, what should I do?
Whatever you feel like doing. Sometimes we want to relax and sometimes we want to run 7 miles, it's up to you. If it feels good, do it. Go play Frisbee with your kids or the dogs. It's a great way to reconnect with the family and get some exercise. All of you have been awesome. You are leading by example and the changes you desire have already begun. Have a great weekend and post some blogs whenever you feel like it. Show your family what you've been doing in the AM. Have fun by showing them what Tabata's are! Stretch, stretch, stretch!

Tabata scores from week one ( 8 cycles of 20 secs on/ 10 secs rest )
Wall balls, Jump rope regular or dbl unders, Sit-ups, Rows, Plyo steps or regular.

Cheri 7 -10 - 3 - 8 - 9
Debbie 7 - 20 - 6 - 7 - 11
Lisa C. 8 - 35 - 7 - 10 - 14
Lisa R. 12 - 30 - 8 - 9 - 14
Todd 8 - 5 - 7 - 8 - 13


Tabatas are the most physically demanding exercises we do and are very intense workouts for the body and mind. It as though you are working all-out for four minutes straight.

red 5 dbl-unders

Lisa S. 38:06 3X
Lisa R. 37:36 3X
Todd 36:57 3X
Lisa C. 37:06 3X
Debbie 35:30 2X
Cheri 36:14 2X
Nadine 41:20 3X came late: clock was running (smile)
Julie J. 38:20 3X carried her buddy the whole trip.
Kathy 40:15 3X wow! what a first day!
Terri 40:15 3X

These are PR's from the monster circuit from Thursday which consisted of:
3/4 lap
200 jump rope
walking lunges
20 shoulder presses
30 plyo steps
20 air squats

Ritefit Camp Records

90 second assessments

Women

Sit-ups 73 Amanda Macho

Squats 73 Nadine Mann

Push-ups (k) 62 Julie Jared

Men

Sit-ups 94 Dr. Randy Beck

Squats 84 Dr. Randy Beck

Push-ups 75 Dr. Randy Beck

What an awesome group! Your positive attitude and energy level is outstanding! Todd, you are the man. Thanks for setting the pace. Tomorrow's blog will have your assessment results from this week. An easy run or some solid weight (resistance) training and some abdominal work will help you reach your short-term goals even faster. Again, what a solid effort from everyone. The Camper of the week award goes to.........................................Debbie! Yea! Gift you on Monday!

Great workout today! Plenty of enthusiasm. Bring your favorite Cd if you want to turn us on to some new tunes! We need to do an assessment Thursday or Friday so get plenty of rest.