WOD – 070708

Back to lower body day and it was a hell of a workout. Below are only a few pictures from this morning. Class is from 5:40AM – 6:40AM and the fog was relentless.

WARMUP

1. Suicide runs

2. 10 Jumping Jacks/squats/lunges/knee drops

REPEAT X 4 (Alternating suicide drills and the above leg exercises)

CORE WORK

3. Toe touches (in crab position/alternating touching toes)

4. Squat Thrusts

REPEAT X 2

WORKOUT

5. Reverse run uphill

6. 25 Squats (weights in the air)

7. Sprint uphill

8. 25 Deadlifts

9. Sprint uphill

10. Calf Raises (#1: Toes pointing outward/15 slow/10 fast, #2 Toes parallel/15 slow/10 fast, #3 Toes point inward/15 slow/10 fast)

MORE MORE MOOOOOOORE (SEE IMAGES BELOW)

11. Tow runs uphill (Partner holds on to the back/waist and person in front runs uphill. Partner holding has to restrain as much as possible to guarantee good leg output)

12. Single-Leg Wall squats (Alternating legs every 10 seconds)

MORE CORE WORK

13. Bicycles (Hands in the air/30 seconds)

14. 30 In & Outs

REPEAT X 2 

 

Shirley had a bout of “CAN WE GET THIS OVER WITH” at this time, lol

WOD – 070708

Back to lower body day and it was a hell of a workout. Below are only a few pictures from this morning. Class is from 5:40AM – 6:40AM and the fog was relentless.

WARMUP

1. Suicide runs

2. 10 Jumping Jacks/squats/lunges/knee drops

REPEAT X 4 (Alternating suicide drills and the above leg exercises)

CORE WORK

3. Toe touches (in crab position/alternating touching toes)

4. Squat Thrusts

REPEAT X 2

WORKOUT

5. Reverse run uphill

6. 25 Squats (weights in the air)

7. Sprint uphill

8. 25 Deadlifts

9. Sprint uphill

10. Calf Raises (#1: Toes pointing outward/15 slow/10 fast, #2 Toes parallel/15 slow/10 fast, #3 Toes point inward/15 slow/10 fast)

MORE MORE MOOOOOOORE (SEE IMAGES BELOW)

11. Tow runs uphill (Partner holds on to the back/waist and person in front runs uphill. Partner holding has to restrain as much as possible to guarantee good leg output)

12. Single-Leg Wall squats (Alternating legs every 10 seconds)

MORE CORE WORK

13. Bicycles (Hands in the air/30 seconds)

14. 30 In & Outs

REPEAT X 2 

 

Shirley had a bout of “CAN WE GET THIS OVER WITH” at this time, lol

Route 40 Representing at Belcrest Grand Opening

The Sergeant’s Program from various locations were invited to demonstrate what the program has to offer for the Bally’s Total Fitness at the Belcrest Center. To top it off, Harvey Walden was to lead the Saturday morning boot camp class, but due to an unforeseen injury was not able to make it. Regardless, some ladies from Route 40 represented our class, by creating shirts labeled “Route 40 Team” and was in the front holding the class down. Here is a pic of the girls and Clarence. Thanks Ladies!!!

From Left to Right: Liz, Sharon, Clarence, Tracey, Patsy, Tina, Lynda

Check this Comcast video about The Sergeant’s Program: CLICK HERE!!

Route 40 Representing at Belcrest Grand Opening

The Sergeant’s Program from various locations were invited to demonstrate what the program has to offer for the Bally’s Total Fitness at the Belcrest Center. To top it off, Harvey Walden was to lead the Saturday morning boot camp class, but due to an unforeseen injury was not able to make it. Regardless, some ladies from Route 40 represented our class, by creating shirts labeled “Route 40 Team” and was in the front holding the class down. Here is a pic of the girls and Clarence. Thanks Ladies!!!

From Left to Right: Liz, Sharon, Clarence, Tracey, Patsy, Tina, Lynda

Check this Comcast video about The Sergeant’s Program: CLICK HERE!!

ROUTE 40: BASELINE FITNESS TEST (30 DAY UPDATE)

UPDATED: JUNE 20, 2008

On Friday, May 16th, members of the Route 40 Sergeant’s Program performed a brief fitness test. The test included 6 exercises; pushups, squats, burpees (no pushup), box jumps and dips. Each exercise was performed one at a time, for 60 seconds each with 30 seconds rest in-between. The results are listed below.

The goal of this test is to have a 30-day challenge for members of the class to improve these numbers and increase their endurance with time and continued practice. Well, 30 days is TODAY!!! Below are the numbers from May and updated numbers from June in parenthesis (ON RIGHT).

We will perform these tests every 30 days (Fridays), with the intent of continously improving as we move along. Get focused, exercise hard, eat right, play harder!!!

PUSHUPS
Magda – 30K
Jackie R. – 40K (47K)
Lynda – 35K (41)
Shari – 42 (50)
Patsy – 29 (23 + 10 Late Pushups
Sharon – 26 (40)
Aurelia – 28K
Amanda – 15K
Jovita – 30K (45K)
Eileen – 31
Theresa 30K
Liz – 53 (57)
Tina – 39 (61)
Tracey - (32) 
Margaret - (27)
Mike - (63)
Jacqueline – (22K)
Samantha – (30)

SQUATS
Magda – 55
Jackie R. – 62 (63)
Lynda – 60 (61)
Shari – 75 (77)
Patsy – 65 (69)
Sharon – 61 (68)
Aurelia – 49
Amanda – 60
Jovita – 37 (49)
Eileen – 47
Theresa – 46
Liz – 61 (63)
Tina – 64 (69)
Tracey – (64)
Margaret – (45)
Mike – (59)
Jacqueline – (58)
Samantha – (60)

BURPEES (No Pushup)
Magda – 14
Jackie – 9 (13)
Lynda – 14 (18)
Shari – 21 (20)
Patsy – 12 (15)
Sharon – 18 (18)
Aurelia – 12
Amanda – 11
Jovita – 5 (8)
Eileen – 9
Theresa – 10
Liz – 17 (18)
Tina – 22 (24)
Tracey – (23)
Margaret - (18)
Mike – (21)
Jacqueline – (10)
Samantha – (15)

BOX JUMPS
Magda – 11
Jackie R. – 11 (27)
Lynda – 29 (29)
Shari – 43 (43)
Patsy – 25 (30)
Sharon – 35 (39)
Aurelia – 14
Amanda – 9
Jovita – 23 (20)
Eileen – 18
Theresa – 25
Liz – 33 (35)
Tina – 26 (37)
Tracey – (36)
Margaret - (16)
Mike - (32)
Jacqueline - (21)
Samantha – (30)

DIPS
Magda – 42
Jackie R. – 60 (54)
Lynda – 44 (47)
Shari – 75 (86)
Patsy – 66 (66)
Sharon – 60 (60)
Aurelia – 48
Amanda – 51
Jovita – 35 (36)
Eileen – 32
Theresa – 42
Liz – 60 (68)
Tina – 87 (94)
Tracey – (63)
Margaret – (46)
Mike – (86)
Jacqueline – (51)
Samantha – (49)

FITNESS TEST DEMONSTRATIONS POST

GOT KETTLEBELLS?

ROUTE 40: BASELINE FITNESS TEST (30 DAY UPDATE)

UPDATED: JUNE 20, 2008

On Friday, May 16th, members of the Route 40 Sergeant’s Program performed a brief fitness test. The test included 6 exercises; pushups, squats, burpees (no pushup), box jumps and dips. Each exercise was performed one at a time, for 60 seconds each with 30 seconds rest in-between. The results are listed below.

The goal of this test is to have a 30-day challenge for members of the class to improve these numbers and increase their endurance with time and continued practice. Well, 30 days is TODAY!!! Below are the numbers from May and updated numbers from June in parenthesis (ON RIGHT).

We will perform these tests every 30 days (Fridays), with the intent of continously improving as we move along. Get focused, exercise hard, eat right, play harder!!!

PUSHUPS
Magda – 30K
Jackie R. – 40K (47K)
Lynda – 35K (41)
Shari – 42 (50)
Patsy – 29 (23 + 10 Late Pushups
Sharon – 26 (40)
Aurelia – 28K
Amanda – 15K
Jovita – 30K (45K)
Eileen – 31
Theresa 30K
Liz – 53 (57)
Tina – 39 (61)
Tracey - (32) 
Margaret - (27)
Mike - (63)
Jacqueline – (22K)
Samantha – (30)

SQUATS
Magda – 55
Jackie R. – 62 (63)
Lynda – 60 (61)
Shari – 75 (77)
Patsy – 65 (69)
Sharon – 61 (68)
Aurelia – 49
Amanda – 60
Jovita – 37 (49)
Eileen – 47
Theresa – 46
Liz – 61 (63)
Tina – 64 (69)
Tracey – (64)
Margaret – (45)
Mike – (59)
Jacqueline – (58)
Samantha – (60)

BURPEES (No Pushup)
Magda – 14
Jackie – 9 (13)
Lynda – 14 (18)
Shari – 21 (20)
Patsy – 12 (15)
Sharon – 18 (18)
Aurelia – 12
Amanda – 11
Jovita – 5 (8)
Eileen – 9
Theresa – 10
Liz – 17 (18)
Tina – 22 (24)
Tracey – (23)
Margaret - (18)
Mike – (21)
Jacqueline – (10)
Samantha – (15)

BOX JUMPS
Magda – 11
Jackie R. – 11 (27)
Lynda – 29 (29)
Shari – 43 (43)
Patsy – 25 (30)
Sharon – 35 (39)
Aurelia – 14
Amanda – 9
Jovita – 23 (20)
Eileen – 18
Theresa – 25
Liz – 33 (35)
Tina – 26 (37)
Tracey – (36)
Margaret - (16)
Mike - (32)
Jacqueline - (21)
Samantha – (30)

DIPS
Magda – 42
Jackie R. – 60 (54)
Lynda – 44 (47)
Shari – 75 (86)
Patsy – 66 (66)
Sharon – 60 (60)
Aurelia – 48
Amanda – 51
Jovita – 35 (36)
Eileen – 32
Theresa – 42
Liz – 60 (68)
Tina – 87 (94)
Tracey – (63)
Margaret – (46)
Mike – (86)
Jacqueline – (51)
Samantha – (49)

FITNESS TEST DEMONSTRATIONS POST

GOT KETTLEBELLS?

ROUTE 40: BASELINE FITNESS TEST

UPDATED: May 20, 2008

On Friday, May 16th, some (due to the rainy day) members of the Route 40 Sergeant’s Program performed a brief fitness test. The test included 6 exercises; pushups, squats, burpees (no pushup), box jumps and dips. Each exercise was performed one at a time, for 60 seconds each with 30 seconds rest in-between. The results are listed below. The goal of this test is to have a 30-day challenge for members of the class to improve these numbers and increase their endurance with time and continued practice. We will perform these tests on Fridays, with the intent of having everyone tested by Friday, May 23rd. The clock starts ticking from that point for 30 days!!

In the future, I will update this posting with the new numbers in parenthesis. We all have personal fitness/nutritional goals, what are yours? Get focused, exercise hard, eat right, play harder!!! These numbers don’t lie and if you’re working hard, your numbers will increase yielding even greater results. This is only a part of your fitness equation.

* means this was your second test and most recent score is listed below

PUSHUPS
Magda (30 – knee)
Jackie (40 – knee)*
Lynda (35 – knee)*
Shari (42)*
Patsy (29)*

Sharon (26)
Aurelia (28 – knee)*

Amanda (15 – knee)

Candace (25) WELCOME TO ROUTE 40!

Karen (25) WELCOME TO ROUTE 40!

Jovita (30 – knee) WELCOME TO ROUTE 40!

Eileen (31)

Theresa (30 -knee)

Liz (53)

Tina (39)

Glenn (57)

SQUATS
Magda (55)
Jackie (62)*

Lynda (60)*
Shari (75)
Patsy (65)*
Sharon (61)
Aurelia (49)*

Amanda (60)

Candace (76)

Karen (50)

Jovita (37)

Eileen (47)

Theresa (46)

Liz (61)

Tina (64)

Glenn (65)

BURPEES (No Pushup)
Magda (14)
Jackie (9)*
Lynda (14)*
Shari (21)*
Patsy (12)*
Sharon (18)
Aurelia (12)*

Amanda (11)

Candace (8)

Karen (9)

Jovita (5)

Eileen (9)

Theresa (10)

Liz (17)

Tina (22)

Glenn (21)

BOX JUMPS (36″)
Magda (11)
Jackie (11)*
Lynda (29)*
Shari (43)*
Patsy (25)*
Sharon (35)
Aurelia (14)*

Amanda (9)

Candace (17)

Karen (18)

Jovita (23)
Eileen (18)

Theresa (25)

Liz (33)

Tina (46)

Glenn (27)

DIPS
Magda (42)
Jackie (60)*
Lynda (44)*
Shari (75)*
Patsy (66)*
Sharon (60)
Aurelia (48)*

Amanda (51)

Candace (67)

Karen (50)

Jovita (35)

Eileen (32)

Theresa (42)

Liz (60)

Tina (87)

Glenn (77)

GO-TEAM 40!!!!

ROUTE 40: BASELINE FITNESS TEST

UPDATED: May 20, 2008

On Friday, May 16th, some (due to the rainy day) members of the Route 40 Sergeant’s Program performed a brief fitness test. The test included 6 exercises; pushups, squats, burpees (no pushup), box jumps and dips. Each exercise was performed one at a time, for 60 seconds each with 30 seconds rest in-between. The results are listed below. The goal of this test is to have a 30-day challenge for members of the class to improve these numbers and increase their endurance with time and continued practice. We will perform these tests on Fridays, with the intent of having everyone tested by Friday, May 23rd. The clock starts ticking from that point for 30 days!!

In the future, I will update this posting with the new numbers in parenthesis. We all have personal fitness/nutritional goals, what are yours? Get focused, exercise hard, eat right, play harder!!! These numbers don’t lie and if you’re working hard, your numbers will increase yielding even greater results. This is only a part of your fitness equation.

* means this was your second test and most recent score is listed below

PUSHUPS
Magda (30 – knee)
Jackie (40 – knee)*
Lynda (35 – knee)*
Shari (42)*
Patsy (29)*

Sharon (26)
Aurelia (28 – knee)*

Amanda (15 – knee)

Candace (25) WELCOME TO ROUTE 40!

Karen (25) WELCOME TO ROUTE 40!

Jovita (30 – knee) WELCOME TO ROUTE 40!

Eileen (31)

Theresa (30 -knee)

Liz (53)

Tina (39)

Glenn (57)

SQUATS
Magda (55)
Jackie (62)*

Lynda (60)*
Shari (75)
Patsy (65)*
Sharon (61)
Aurelia (49)*

Amanda (60)

Candace (76)

Karen (50)

Jovita (37)

Eileen (47)

Theresa (46)

Liz (61)

Tina (64)

Glenn (65)

BURPEES (No Pushup)
Magda (14)
Jackie (9)*
Lynda (14)*
Shari (21)*
Patsy (12)*
Sharon (18)
Aurelia (12)*

Amanda (11)

Candace (8)

Karen (9)

Jovita (5)

Eileen (9)

Theresa (10)

Liz (17)

Tina (22)

Glenn (21)

BOX JUMPS (36″)
Magda (11)
Jackie (11)*
Lynda (29)*
Shari (43)*
Patsy (25)*
Sharon (35)
Aurelia (14)*

Amanda (9)

Candace (17)

Karen (18)

Jovita (23)
Eileen (18)

Theresa (25)

Liz (33)

Tina (46)

Glenn (27)

DIPS
Magda (42)
Jackie (60)*
Lynda (44)*
Shari (75)*
Patsy (66)*
Sharon (60)
Aurelia (48)*

Amanda (51)

Candace (67)

Karen (50)

Jovita (35)

Eileen (32)

Theresa (42)

Liz (60)

Tina (87)

Glenn (77)

GO-TEAM 40!!!!