Elk Grove Adventure Boot Camp

Hey Kids!

I hope you all like the new diggs for Booty Camp! Travis is a good guy. You don't come accross too many like him in this world. I'm not just saying that. I've been a few places, I was in the military, shit, I've been to war, I lived with athletes at the Olympic Training Center, I've traveled the world and been in the gutter, not to mention I've been a trainer for a couple days. In other words, this isn't my first rodeo! I would go to war with this kid! There is no way I would make him put up with all of your shit, if I didn't think he could handle it. I have a different relationship with all of you... I can't explain on this blog, my feelings for each of you. Lets just say, each and every one of you are awesome at being you and we'll leave it at that!

Oh boy, where was I going with this? I gues this is me showing a little bit of emotion.

 

WOD

Travis said he's got something good coming your way!

 

 

See you monday!

Reminder, we are at Masters Training from now on!

9381 E Stockton Blvd

Elk Grove, CA 95624

 

I hope to see you all there! I know Ken is excited, he and Travis had the same foot ball coach in high school. Ken is 59 and Travis is 27. How old is this guy and is he still coaching? Sheesh!

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Workout of the Day

It will involve something cool that Travis has!

So long cold warehouse!

Today will be the last day in the freezer!!! Come on down and join us for the last workout in the dungeon.

 

Workout of the Day

 

Stations

Reminder that we are in the warehouse today

Don't forget we are in the warehouse to start the week. We will finish the week over at the new spot, and hopfully stay there from then on!!!

if the gate is open...

 

Workout of the Day

21-15-9

KB swing

KB facing burpee

if the gate is locked

be ready for a little bit of running

 

Starting the week in the freezer

We will be starting the week off in the freezer and will be heading back over to Travis' place on Thursday and Friday. It was hot in there on Friday, don't forget how cold it is in the wrestling warehouse. Get ready for another tough week of boot camp. Maybe Ken and Frankie will actually show up this week at 4:30!!!

EGABC's Potential New Home

OK, here is the address of EGABC's potential new home. When you pull into the parking lot go around to the right side of the building. 

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Saturday and Monday

Saturday's class will be held at Strong Park in Elk Grove (click for map) at 7:30am.

Monday is a holiday - Martin Luther King Jr Day so we will only hold one class at 6:45 am. You are all welcome to bring anyone you'd like (please let us know if you are). We'll make sure the workout is doable for all parties involved, just like always!

 

Workout of the Day

Stations

If you have a favorite station

we will use it today!

I think you'll get a kick out of this

I know not everyone complains or says crazy things to me but I have heard a lot if not all of this at some point in my training career from past and present clients (not just women, guys too). I'm sure I'll hear plenty more before I'm through. Are you guilty?

 

 

 

 

Boot Camp Workout of the Day

20 KB swings

5 burpees

20 weighted walking lunges

5 burpees

As Many Rounds As Possible in 20 minutes

 

So much for the heat, how about some beets?

Apparently the heat isn't as good as we had hoped. I think we'll be ok and maybe that thing will start to work better, not sure how but maybe. Great job yesterday to everyone who was there for the workout, you all kicked some serious butt! And thank you to Francesca for the space heater,that one stacked on top of the other worked quite nicely in keeping me warm!

Here is a super tasty salad that we've been enjoying a lot of lately. It stays good for several days so you can prepare it ahead of time and eat it throughout the week. There are a lot of versions online, we just kind of came up with this one from a few we've tried. Oh, if you've never eaten or cooked with beets very much be aware that the color of the red ones tends to show up everywhere (but doesn't stain) - under your nails, on your utensils, on other food items it touches, and yes even in your bowel movements. Don't let this hold you back from enjoying the many benefits of beets, just don't freak out if you're peeing pink.

Roasted Beet Salad

• Gold and red beets
• Feta cheese
• Chopped walnuts
• Arugula
• Olive oil (optional)
• Balsamic vinegar (optional)

This can be served at any temperature, it's just whatever your preference is. You can serve it warm right after you've baked the beets then refrigerate the leftovers and eat cold. Or just refrigerate, then eat.

1. Wash beets and remove greens if they're on (you can use the greens, just sautee them like kale).
2. Bake beets in a baking dish with a little olive oil on each one and cover. 400F for 50-70 min (until a fork goes in easily, gold beets seem to cook faster than red)
3. Peel beets, the skins should slip off fairly easily. If not just gently peel them with a knife.
4. Slice or dice beets.
5. Add chopped arugula and walnuts to bowl with beets.
6. Mix olive oil and balsamic (both optional but is a nice addition and adds good texture), approximate 3 parts olive oil:1 part balsamic.
7. Mix all together.
8. Sprinkle crumbled feta on top, yum!
9. If you want this to look nice, be aware that the red beets turn the cheese and gold beets pink and red, so add those last and try not to mix those until you're eating it!

 

Boot Camp Workout of the Day

1-10-1

push up

sit up

 

Turn the heat up!

The heat has been fixed, I can't tell you how excited my toes are! We won't turn the heat up too high in there but it will be comfortable for working out.

The air will be warmer for classes but more importantly, you should be turning the heat up in your workouts and with your nutrition. The holidays were a great time to relax and maybe indulge. A lot of us took some time off from work, working out and healthy habits. Hopefully it helped you reset and want to get back to some sort of healthy routine. Rosie and I decided to do 100% Paleo for 30 days just to kind of cleanse our bodies and hit the reset button. We'll be trying some new recipes so will share those over the next month. 

When you're working out, give it all you have and get the most out of each workout. Take advantage of this warm and sunny weather on the weekends. Get out and do some jogging, biking, tennis, hiking, kayaking, whatever is fun and active. 

Saturday class: definitely this Saturday! I know some people like to use Saturdays to make up a missed day during the week and we all missed yesterday (sorry). So this Saturday (7:30am) we'll have it outside at Strong Park.

More Saturday classes: We'll have a few and see what the turnout is. We have the option of being inside or outside so that's up to you and the weather. I'll post every week and let you know in class if we will meet Saturday and where.

We will also be setting up some times to meet as a group and work on our running. I will have the Half Marathon running program finished by next week. Giving it to you next week will give you a week to plan it out and then 8 weeks till race day!!!

 

Boot Camp Workout of the Day

15 front squats

15 shoulder press

15 tire jumps

1 lap around the soccer building

5 rounds