Monday December 28, 2009

"It is possible to store the mind with a million facts and still be entirely uneducated." - Alec Bourne

A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Reaching Planks (total)
100 Pushups
125 Prisoner Squats
150 Mountain Climbers (total)

Tuesday December 29, 2009

"A man is about as big as the things that make him angry." - Winston Churchill

A - Warm-up

B - 30 - 30 training

30 seconds of work, 30 seconds of rest X 4 rounds

Rows
Bar Over-Head Squats
Pikes
DB Push Press

KB Swing

Wednesday December 30, 2009

"Great spirits have always encountered violent opposition from mediocre minds." - Albert Einstein

A – Calisthenics and Planking
B – Tuesday Training
For Time:
30 Strongman Crunch (total)
20 Jumping Squats
10 Renegade Rows
2 X sprint 30 yards
20 Strongman Crunch
20 Jumping Squats
20 Renegade Rows
2 X sprint 30 yards
10 Strongman Crunch
20 Jumping Squats
30 Renegade Rows
2 X sprint 30 yards

Thursday December 31, 2009

"I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive." - Joseph Campbell

A – Calisthenics and Planking
B – Partner Skips and Mountain Climbers
C – Round and round
4 Rounds of:
25 Spiderman Push-ups
20 Dips
15 Single Leg DB Dead lifts (L & R)
10 Burpees
5 Low Rows
15 yards Planking Carpet Push x 1

Week #3 of this December '09 session

Week #3 - The week before Christmas. Let's make it a good one.

Monday December 14, 2009

"Not everything that is faced can be changed, but nothing can be changed until it is faced."
- James Baldwin

A – Dynamic Warm-up, Hip Mobility and Planking
B – 20 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Renegade Rows
10 Burpees
1 Suicide Sprint

Tuesday December 15, 2009

"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec

A - Dynamic warm-up & hip mobility
B - WOD
Walking lunge 100 ft.
21 Rows
21 Pikes
Reverse Walking lunge 100 ft.
18 Rows
18 Pikes
Plia lunge 100 ft.
15 Rows
15 Pikes
Siff Walking lunge 100 ft.
12 Rows
12 Pikes
Walking lunge 100 ft.
9 Rows
9 Pikes
2 Long Step, 4 Short Step Walking Lunge 100 ft.
6 Rows
6 Pikes

Thursday December 17, 2009

"Life is an adventure in forgiveness." - Norman Cousins

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Burpees
C – Ooh, I don’t feel so good….
10 rounds for time of
5 Turkish Get Ups
10 High Box Step-ups
15 Wall Ball Shots
25 Squatting Bullwhips

Friday December 18, 2009

“The first step to getting the things you want out of life is this: Decide what you want.” - Ben Stein

A - Warm up

B - The 10 Rep Circuit - AMRAP

1- SLDL X 10 reps (L & R)

2- Low Row X 10 reps

3- Alternate Dumbbell Thruster X 10 (total)
4- Ab Slideout X 20 reps
5- Goblet Squat X 10 reps
6- Burpees X 10 reps
7- Close Grip Push Ups X 10 reps
8- SL Squat X 10 reps (L & R)
9- Spiderman Push ups X 10 reps (total)
10 Atomic Plank X 10 reps

Week #2 of this December '09 session

Welcome to a new session of classes for the Firestorm Fitcamps. Christmas and the New Year will be here before we know it, so let's crank it up a notch and get ready for those parties. Remember, if you'd like to try the class you can for FREE, I'll give you 2 weeks to try it out. For all of the details just email me here.

Monday December 7, 2009
"Of the four wars in my lifetime, none came about because the U.S. was too strong." - Ronald Reagan
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds of:
25 Renegade Rows (total)
20 Dips
15 Single Leg DB or KB Dead lifts (per leg)
10 Burpees
5 Low Rows
1 10 yard Spider Crawl (Keep the Hips Down)

Tuesday December 8, 2009
"Have you ever thought about the extravagance of God? More sky than man can see; more sea than he can sail. More sun than he can bear to watch. More stars than he can scale. More breath than he can breathe. More yield than he can sow; more grace than he can comprehend. More love than he can know." – Anonymous
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps

Thursday December 10, 2009
No seed ever sees the flower. – Zen Saying
A – Calisthenics & Planking
B – Partner Skipping Runs w/ TGU's
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Finishing Strong

The Circuit – Red, Black or Purple band, Tabata Protocol

High Pulls

Front Squats
Overhead press
Hammer Curl
Push up
Dead-lift
Bent-over Row
RDL

Friday December 11, 2009

"The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing." - Albert Einstein

A – Skip Loop with Jump Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes

Welcome to a new session of classes for the Firestorm Fitcamps. We're just a few weeks away from christmas and the New Year, so let's crank it up a notch and get ready for those parties. Remember, if you'd like to try the class you can for FREE, I'll give you 2 weeks to try it out. For all of the details just email me here.

Monday November 30, 2009
"The slow man with integrity will ultimately catch the swift one who has none." - Unknown
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump or Bulgarian Split Squats
Push-Ups
Kettle Swings
Push-Press

Tuesday December 1, 2009
"All tyranny needs to gain a foothold is for people of good conscience to remain silent." - Thomas Jefferson
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Alternating Tube Row Combo (total)

B1 – Jumping Slamball
B2 – Renegade Row (total)

C1 – 360 degree lunge (total)
C2 – Pikes

Thursday December 3, 2009

"You can have anything you want if you are willing to give up the belief that you can't have it." - Robert Anthony
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Vertical Jump
Side-to-Side Push-up
Rope Assisted SL Squat
Loaded Side Plank Hip Raise

Friday December 4, 2009

"You were born an original. Don't die a copy." - John Mason
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds of:
150 Jump Rope
25 Reaching Planks (total)
50 KB Swings
25 DB Thrusters

Happy Thanksgiving - Off Week Training

Congratulations to the winners of the Firestorm Fitcamps Thanksgiving Day centerpieces, made by my lovely and talented wife, Kennon Marie. If you'd like one of these beautiful pieces for your Christmas centerpiece (it's made with a REAL pumpkin) please email my wife at 1Kennon@sbcglobal.net

The winners were:

5:30 a.m. Class, Erica Ybarra










6:30 a.m. Class, Pat Krueger










8:30 a.m Class, Belinda Nixon











Since this is the off-week from camp, you're on your own, so here's this week's workout's that you can do with or without added resistance. I'll see you bright and early on Monday November 30 for a new session of classes!

Monday November 23, 2009
"When a man dies, if he can pass enthisiasm along to his children, he has left them an estate of incalculable value." - Thomas Edison
A - Good Warm-up
B - Pre-Turkey Day Burn-off
30 seconds of work, 30 seconds of rest X 4 rounds = 20 total minutes!
1) 1 Arm Burpee variation (alternate arm during round)
2) Side-to-side push-up variation
3) "Y" Split Squat Variation (L leg forward rd. 1, R rd. 2)
4) Push-up Row variation
5) Skater Jumps variation

For a video demo of this routine, go here.
If you want a soundtrack that will time you while you do this, go here. You will have to "un-zip" it to get it to play.

Tuesday November 24, 2009
"Today is the tomorrow I was so worried about yesterday." - Anthony Hopkins
A - Good Warm-up
B - More Pre-Turkey Day Burn-off
50 seconds work, 10 seconds rest X 4 rounds = 20 minutes!
1) Single leg Burpee variation
2) Tempo Pushup (3 sec down, 1 sec hold, FAST up!)
3) Tempo SL hip Ext (2 sec up, 2 sec hold, 2 sec down) **
4) Incline Row (Bent over T's if no ropes)
5) Tempo Squat-Jump Combo (3 sec down, 1 sec hold, JUMP up)
**Watch the video to see how to do these

For a video demo of this routine, go here.
If you want some music to play while you're doing this routine, go here. You will need to "un-zip" it in order to play it.

Thursday November 26, 2009
"When you let others create your world for you they will always create it too small." - Dr. Edwin Louis Cole
A - Good Warm-up
B - 3 tier Squat Routine
3 minute circuit, 20 seconds each segment, non-stop set:
1) 20 seconds of squat jumps
2) 20 seconds of squats
3) 20 second hold in the bottom squat position
Repeat this circuit 3 times
C - Countdown to Turkey!
3 to 4 rounds, depending upon your ability:
1) 30 Prisoner Squats
2) 25 second side plank with twist (l & r)
3) 20 reaching planks, total
4) 15 pushups with 1 leg extended (alternate legs)
5) 10 Plia Lunges (l & r)
6) 5 Turkish getups (total)
7) 100 yard sprint

Friday November 27, 2009
"You live by preference or conviction...Preferences weaken under pressure; Convictions grow stronger. One can be negotiated out of preferences; convictions are non-negotiable." - Dr. Edwin Louis Cole
A - Good Warmup
B - Bodyweight 500
50 repetitions of each exercise:
1) Squats
2) Pushups
3) Jumping Lunges
4) Mountain Climbers (l & r)
5) Strongman crunch (25 each side)
6) Bulgarian Split Squat (25 each side)
7) T-stabilization pushup (25 per side)
8) Walking Lunges (l & r)
9) Dips
10) Squat Jumps

Monday November 9, 2009
“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.” - Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (L & R)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (Bulgarian or SL, L & R)
2 laps
* 4 complete rounds

Tuesday November 10, 2009
“If you want to see the sun shine, you have to weather the storm.” - Frank Lane
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Low Rows
5 Burpees

Thursday November 12, 2009
“Failure is the foundation of success, and the means by which it is achieved.” – Lao Tzu
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints

Friday November 13, 2009
"There are two rules for success. (1) Never tell everything you know." - Roger Lincoln
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Sprint 1 end, run the rest X 2
2.) 50 Kettlebell swings
3.) Sprint 1 end, run the rest X 2
4.) 50 Medicine ball slams
5.) Sprint 1 side, run the rest X 2
6.) 50 Two Point Rows (L & R)
7.) Sprint 1 side, run the rest X 2
8.) 50 Lunge stance 180 degree trunk rotations with tubing (L & R)