Elk Grove Adventure Boot Camp

Another Holiday Weekend?

OK, one last holiday weekend for a while! Everyone who came in this morning said we should take next Monday off because they wouldn't be here. So guess what? No class on Monday!

Stay safe, don't over indulge, and on the first day of the new year be healthful and eat real food. Practice what you plan to do for the new year or even longer!

 

Right after writing this post I got an email from Zen Habits, I thought you might enjoy it. http://zenhabits.net/fitguide/

 

Boot Camp Workout of the Day 

Stations

 

Happy Holidays

I hope you all enjoy this up coming holiday weekend. I know we will, up in the Rocky Mountains. It has been about two years since I've been out to see this side of our family. What a great group of people and great people to spend a holiday weekend with. Do yourself a favor and safely indulge in a treat or two. I know I will be enjoying as much food as my body will allow. I will however be choosing food that won't make me feel like crap. I suggest you do the same for your own good.

Brie will be covering classes on Thursday and Friday, don't give her too hard of a time.  And make sure you all are warm before you get into the workout. And you 6:45 folks don't show up late!!! Sleep in on Monday - no classes!

Boot Camp Workout of the Day

21-15-9

KB swing

Atomic sit up

Push up (ground release)

It's a little cold

'What IS this place?' said Brea S. this morning.... Yes, it's a little Frankenstein's lab-ish but it'll do for now. It's a little cold, it's a little dark but it's still a good workout. The new building is a work in progress. The wrestlers have big plans for that building so hang in there! This definitely isn't our first choice but sometimes we just have to roll with the punches and tough it out, it will get better. So thanks for bearing with us, you all are awesome. We still have what makes our groups what they are - all of you and some fantastic workouts.

As we're heading into another holiday weekend, try to keep your goals in mind. Most importantly, RELAX and ENJOY your time off with your family and friends! If you miss a workout don't stress you could probably use a day off. We don't want any slipping down slippery slopes but allow yourself to enjoy the holiday season and keep it real.

 

HOLIDAY SCHEDULE:

Wednesday December 21st: No 6:45 class 

Monday December 26th: No Classes at all 

No other changes

 

Boot Camp Workout of the Day

8 Row

8 Clean

8 Shoulder Press

8 Walking Lunge

 

Last day on the turf!

Today will be our last day on the soccer field. We will be moving to a building behind the building we are in now. It's the one with the curved roof, you'll see our vehicle parked in front, it will be the only one with lights on inside at that hour. I'll miss the soccer field but look on the bright side, we won't be bringing home any more of those little rubber pieces!

Boot Camp Workout of the Day

 
30 seconds each of

Burpees

Handstand hold

Then...

Shuttle run

7 rounds

 

Technique time

Allright, we are going to be working on running technique. We'll be spending just a little time on this for our warm up. Not the entire workout. 

Here is a post I saw on a CrossFit website. I think you can all see the value in this post. 
http://crossfitroots.com/8770/we-will-always-take-care-of-you/

I'm excited about this run on Sunday I hope you all feel the same. I heard a little buzz about grabbing a little breakfast and a mimosa or coffee after. Sounds like fun! Now, who else is in?

 

Boot Camp Workout of the Day

25 V ups

100 skaters

4 Rounds

 

AKP-Day is almost here

This sunday is the free 5k in Sacramento. I need to know how many of you peeps will be joining in the festivities so we can have a few friends of ours put a little flair together for the team. No point in running if we can't do it in style and as a team!!!
I know not everyone is going to be running this weekend or at the Shamrockin'. We are going to be working on some running technique over the next few weeks. This does not mean we'll be running day in and day out. It actually means the exact opposite of that. The better your run (the better your mecanics/technique are) the less effort it will take you to do a short race like a half marathon. Oh, by the way, the certification over the past weekend only reassured the fact that you don't need to run like a crazy person to train for a half marathon, even if you want to win and be the best ever. Of course you want to be the best you! Specalized training should start 8 weeks out from an event.

Please let me know today if you will be joining us.

 

Boot Camp Workout of the Day

'Tabata'

stations

I took in a lot of information this weekend about running. How to run, how to program endurance running into our workouts, how close to an event to start training and tons more! How to run is going to be our first task. This doesn't mean how to run for volume, it means how to run correctly and/or efficiently. Be ready for a little running skill work this week. Just a few new drills, don't be scared we're not going to run a 10k today, tomorrow or this month. Have an open mind and be willing to learn and try new things.

 

Boot Camp Workout of the Day 

3 burpees

5 jumping lunges

3 minutes AMRAP X 2

 

3 push ups

5 squat jumps

3 mintues AMRAP X 2

 

3 minute break between each round

 

oops!

OOPS! I forgot to set up a post last night, sorry!

Don't forget NO SATURDAY CLASSES ALL MONTH!!! Also, we will all be running a 5K on Sunday December 18th at Sutter's Landing Park in midtown. Here is the link. No need to sign up just show up with an unwrapped toy and run!

 

Boot Camp Workout of the Day

15 row

15 clean

over head walk

farmer walk

15 minutes as many rounds as possible

Running out of gas

I was sitting here trying to think of a topic for a post that we haven't already covered yet. I was also thinking about something that just happened and 'ding!' - the lightbulb went off. Someone (I won't mention any names) was low on gas, left her wallet at home and had to ask to borrow some $$ to get gas and get home. This is embarrassing for the person running out of gas but guess what? The other person totally understands, most likely has been there before and is more than happy to help you out.

So what does this have to do with bootcamp? This is a tough time of year for a lot of people to stay motivated. I think a lot of us are running on empty and need a little help to refill the tank. When it's cold, foggy and/or rainy out it's really tough to crawl out of those cozy blankets. It's so easy to push the snooze button and get another hour or two of warm sleep. It's not easy to get dressed, get in the cold car and push yourself through a tough workout. So what happens when you've run out of gas in your car? What do you do? Do you just leave your car on the side of the road or sit and wait for gas to magically appear in the tank? Nope, you call someone or walk to a gas station. Now is the time to do that before you're stranded on the road for too long.

If you need to take a day or two of sleeping in to refill your tank, go ahead and do it guilt free. If you need a friend to call you in the morning to make sure you get up or maybe even come with you, find someone to help you out. In fact, I will even call you! If that's what you need to stay on track, don't be afraid to ask. I have truly found that the old saying 'it's better to give than to receive' is actually true!! As a kid I thought that was just something said to make us share. But the truth is that for most people it's extremely difficult to ask for help in any form, we would rather give aid than ask for it. Don't be afraid or too proud to ask, it's worth it! Do what you need to fill your tank so you can continue being as healthy as possible.

Another thing this person said was 'I'm so mad at myself because I thought of it last night'. So there's another point that we all can be reminded of. Don't let it get to that 'stranded' point. I am a world class procrastinator so this a great reminder for myself. It's harder to recharge/refill when you're completely spent, so plan ahead - if you start feeling sick or worn out take a morning to sleep in so you can come back the next day recharged and refilled. One day off is better than a full week off. Don't be afraid to do what you need to keep yourself on track.

Bootcamp Workout of the Day

crab walk

sit up

bear crawl

sit up

walking lunge

sit up

Stop the madness!

As you know, we were on the East Coast this past weekend for Elijah's grandfather's funeral. It was definitely sad and "Dedi" (sounds like jejee, Czech for grandpa) is already missed so much. But it was also a great time for the family to be together, reconnect and share stories about growing up with Dedi. He was an intense, funny, ornery, honest, giving, loving man. And Mickey ("Grammy"), his wife of 49 years was a huge part of most of the stories I heard this weekend. They had an amazing love story and they built an amazing family full of character.

One story that really stuck with me the past few days was about Mickey. Elijah and his cousins spent a lot of time together growing up and one of the things that kept them busy was putting on 'shows'. They would come up with a show, spend hours preparing and then the parents got to suffer through whatever creative inspiration the kids came up with. This particular show involved the kids making signs that said 'Stop the madness!' and 'Stop the smoking madness!'. Mickey was a lifetime smoker, so this was directed towards her. When the kids did this show, she had just started getting sick.

She never did stop the madness and she died 12 years ago from several smoking related diseases. She lived a full 17 years less than her husband. 

When Elijah and his cousins were remembering and laughing about all of their 'shows' this one really struck me. The whole scene was just a part of their show and their memory of it was lighthearted but it really hit me. As an outsider, I was saddened thinking about these 7 or 8 kids expressing themselves in this way. I'm sure she had tried to stop smoking at some point (and probably tried more than once) but for whatever reason she couldn't and it eventually killed her. I understand that it's difficult to change things in our lives, especially addictions. But when it comes down to it, it's a life or death decision.

So what is your 'madness'? What would your family, friends and pets ask you to stop doing so you can be healthier, happier and live a fuller life? As an outsider looking in on your own life, what would you tell yourself to stop doing? Maybe it's not something as drastic or obvious as smoking or too much alcohol. It could be working too much, stressing about work, eating too much sugar, even obsessing about food and exercise. Maybe it's even emotional issues that you've never dealt with.  

All of these things affect not only ourselves but those around us too. So if you can't do it for yourself, do it for the people who care about you. Stop obsessing, stressing and abusing your body and mind. Find a way to stop the madness!

 Boot Camp Workout of the Day

 

2 Wall Walks

1-10 Burpees

Sprint