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.