Schedule Change for This Week
In Fairfax, classes are Monday and Wednesday this week due to the BFA-Fairfax Open House. No parking, plus many boot campers will be attending the Open House.
Don’t forget that starting this week, we’ll start to meet inside to check-in. We’ll go outside for a bit, then finish inside due to lack of light. So remember to dress appropriately (layers, hat, etc.)
Since we’re moving inside, break out your jump ropes. I love when we can start doing this again!!
See everyone Monday, Tuesday, Wednesday and Saturday (M & W in Fairfax, Tu in Essex at ADL and Sat in Essex at Aspire Studio).
Volunteers Wanted! Competitors & Kid Competitors Too! Let’s Kick Cancer’s @$$!!
Want to help judge the Boot Cancer Fitness Challenge? Want to help Dana at the scoring table, help at registration? Adults can compete as individuals or with a partner. Kids do one workout (see bel0w). All proceeds go to the American Cancer Society. Kids are a min. pledge of $5.00 and Adults are a min. pledge of $50.00. Starts at 9am on 10/7 at Collins-Perley in St. Albans. More information, go to www.bootcancer.org. If you want to volunteer, please contact myself or my sister Rachel at email@example.com.
CHAMPLAIN VALLEY CROSSFIT PRESENTS THE KIDS WOD FOR 2012 BOOTCANCER FITNESS CHALLENGE….SUNDAY OCTOBER 7TH, COLLINS PERLEY FITNESS COMPLEX, ST ALBANS, VT…….$5 ENTRY FEE A VERY BIG THANK YOU TO DANI AND JADE FOR PUTTING THIS TOGETHER 2 ROUNDS: 60 SECONDS PER STATION. EACH REP/METER/FT = 1 POINT
#1 – AIR SQUATS
#2 – ROWING
#3 – BURPEES
#4 – MAX FEET BROAD JUMP
#5 – MAX FEET SOFTBALL TOSS
#6 – REST – NO POINTS – JUST REST 🙂
Week in Review
Monday was squat presses, bar-facing burpees, and wheelbarrow suicides. We were doing most of it in the dark, but I could still see the sweat on everyone! Last Thursday by Lisa Schukei: ” Just when you thought it was safe to come to Boot Camp….Zombie Attack!!! What a fun warm-up. At one point Amber ran past like a gazelle with Chris hot on her tail running like a zombie cheetah. I noticed some zombie groups planning strategies to group attack their human prey…yikes! We followed up with an Intense 100 rep workout.. This was our last all-outside workout so we took advantage of the extra space. Tricep Dips, Squats, Walking Lunges, Push-Ups, Step Hops…arms and legs were burning! I even heard the infamous, “This is Stupid!” a few times, a sure sign everyone was working hard to get stronger, leaner and fitter. The best part for me was seeing the smiles, camaraderie, and encouragement in each group, you guys rock! Good News of the Night: Brenda is about to become a grandma in just a few short weeks!! ”
Tuesday we struck gold with all of the medicine balls at ADL. They’re brand new! Boy, we’re going to have fun with them! We had an amazing workout with wall balls, burpees, and suicides. It all ended with partner med-ball sit-ups. The stars of the night were the kids! These boys were machines, plus they wanted to learn about exercises they could do at home. That’s what I love about our boot camp classes . . . families working out together. Amber & Marianne, Paula & Betty, Christine & Miriam, Barb & Rebecca, Lisa & Kris, Laura & Angela, Pam & Jessica, plus the boys paired up and worked incredibly hard! Looking forward to this Tuesday.
Paula’s Trip on Saturday: Yup…..It was a rainy Saturday morning…What a wonderful day to sleep
in…..Not!…We had a hardworking and determined group of eight that
got up and moved, complained and groaned! Kudos to you! Lisa D and her husband Jeff, nice to have you join us Jeff! There was Kris G.,who was off for a run after class! Laura G., Betty B. (can you believe that!), Crystal L., Mariam H., and better late than never…Karen G. showed up for the last part of class, once she found her keys! Not trying to toot our own horn… but before most of you even opened your eyes we completed 75 each j.jacks, x-c skis, lateral lunges, and windmills, warming up….Then right into 350 squats, 140 rear lunges, 125 push ups, 110 burpies and crunches. We all finished up with 200 ab moves…. Not bad, all before 8 am…Great job everyone!! Toot! Toot! … See you next
Saturday at 7:00am!!
October Challenge . . . Who’s In?
It’s the Unprocessed Challenge. Can you avoid processed foods for the entire month of October? This challenge is sponsored by Eating Rules! http://www.eatingrules.com/october-unprocessed-2012/