A week in the life of the women of Front Range boot camp.

Randi at the bottom of a man-maker.  Betsy jumped on top of a 24" box.

Paralette warrior 

burpees 

 

Barbell roll-outs

Sandbag Push Press

Rowing and making a new friend. 

Coming in from a 800m hill run

YAY Heidi!!!!

Heidi has lost 22 pounds, 6% bodyfat, 8" off her waist, 2" off her hips and thighs and 7 years off her metabolic age in 5 months !!!!!! She did it the smart and healthy way: eating clean unprocessed foods,  constantly changing up her workouts, getting enough sleep and rest days and reducing the stressors in her life. FOR LIFE. HER LIFE.

What do you want for your one and only life?

The different styles of holding a barbell overhead for as long as you can.

 Laura chooses to smile her way through .....

 Pam goes into her zone - she literally is in another world. Perhaps that is why she continues to have the longest bar hold time: 6:18, which beats her last time by 18 seconds.

Vic is in her zone as well. We watched her sway side to side for awhile. However you choose to get the work done!

Scenes from "Fight Gone Bad"

 Jerri almost to lockout on her push press

 Jennifer practicing her push press with a pvc pipe

 Lauren at the top of her sumo deadlift high pull

 Sara - push press and Betsy coaching her

Jane rowing while Diane coaches her. The coaches had a very important role in this workout. They acted as cheerleader, rep counter and correct form critic.

 In keeping with this week's "Mean Theme", tomorrow we will be doing "Fight Gone Bad".

 With a continuously running clock, athletes will move from each of 5 stations; wall ball, sumo deadlift high pull, box jump, push press and rowing for calories. One minute rest between rounds, three rounds total.

Bridgette and Cara at the finish position of a kettlebell "jerk". Laura's family didn't believe that she ran 2 miles, did 100 pullups, 200 pushups and 300 squats yesterday, so today she did NOTHING. (kidding - Laura never just does nothing...).

"Murph" on Monday is MEAN !!!! 

My musings on my body the day after the workout named "Murph".(and I didn't even run the before and after one mile):
The day after 100 kipping pullups I cannot pick anything up with my arms. I have to balance things on my quads and heave them up using my forearms. This causes me to collapse on the floor because my quads are so sore from 300 squats that I have to drag my legs behind me in order to get anywhere. I have not made it anywhere today because dragging my legs behind me would require me to slither forward on my chest. My chest is caved in from 200 pushups. So, long story short, I am screwed. What to do?
Epsom salt baths - epsom salt has the ability to drag all those toxins out of your over-worked muscles.
Organic Raw Apple Cider Vinegar - provides natural cleansing, healing and energizing health qualities. 
Foam roller - lay on it, roll back and forth over sore areas and make sure you BREATHE. It hurts so good.
Massage - need I say more?

Today I am doing all of the above. And alot of moaning.

HUGE Congratulations goes to Janet on her mile run progress and more! First time she did the mile she walked most of it. The second time she ran/walked the mile in 14:15. Last Thursday she ran the ENTIRE mile and her time was 11:05. She has also lost 9# so far with her participation in the Summer "Leaning" Challenge.

 Today was Bridgette's birthday workout. We are not telling her age but suffice to say that we had to do her chosen exercises for a LONG time. In order to keep it fun we pretended that we were at Water World.

Laura makes everything look easy. Here she makes a half-getup with a hip raise look easy and graceful.

We hiked Gregory Canyon yesterday. Beautiful, awe inspiring, HARD! 

 Jen at the bottom of a steep drop in elevation. Sonai said it looks like Costa Rice, so we pretended that we WERE in Costa Rice. Without the monkeys and spiders. Thank God.

 Sandy's sister Kim and Kim's daughter Rachel are here for a month to play in Colorado (smart women) as well as do boot camp!

 I have yet to get a photo of Chelsea. She is do darn FAST at whipping her head around before I can get the photo. I think that her ponytail is getting stronger by her participation in boot camp.

 The gang. Robyn, Jen, Ursula, Chelsea, Sara, Sonia, Rachel and Sandy.

Sara at the top of the steep drop in elevation, Jen has made it down!

Timed 800m Hill Run PR's:  Janet: 8:12 previous 10:55, Jenn S.: 4:52 previous 6:03, Jenny: 6:45 previous 9:05, Katiana: 6:29 previous 7:15, Laura: 5:22 previous 7:07,

Karen: 6:58 previous 9:28, Kim: 6:10 previous 7:37. OMG !!!!!

Today's workout involved throwing balls, carrying heavy dumbbells and a bar overhead for 200 meters, handstand pushups, ring dips, towel and rope pullups, and parallette shoot thru's. Would you do this by yourself? Would your "globo" gym have this kind of variety or this community of like-minded insane women?  NO !!!!!!!!!!

What are you waiting for? Get in here!



 Today we re-did the workout called "Tabata Alota", which was the baseline workout  from 5 weeks ago. Shout-Outs go to Kim: ave. increase in # of knees to elbows abs = 7 per round, pushups: 5 per round, Deborah: knees to elbows: 5 per round, wall ball: 3 per round, Janet: wall ball: 4 per round, Jennifer: pullups 5 per round )OMG!), pushups 4 per round, Jenny: wall ball 2 per round, Cindy: pushups: 2 per round, knees to elbows 3 per round, Evelyn: pullups 2 per round, Mary: numbers did not increase significantly but her weights and heights did. Everyone getting SO much stronger and faster in just 5 weeks!

 Mary increased most of the weight she is lifting and the height she is jumping!

Evelyn has gone from a size 16 to a size 8 in 3 months!!!!! Those kinds of results are due to really hard work and a really clean diet. They go hand in hand. You cannot see those kinds of results without both of them.

We have been working on, succeeding at, and being frustrated with our jump rope double unders. Here is a video of how to get more efficient doing them. (I know its a guy, but we like guys!)