617-268-6232

Challenge Week:

3 Team Challenges & 1 Individual Challenge

Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan. You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days. Take it, its o.k.

Challenge Day #1 (Team Challenge)

Round & Round We Go #1 & Shuttle Run Team Challenge

60:60 Round & Round We Go Team Challenge

20 Minute Strength Circuit

5 Strength Exercise & 1 Cardio Exercise in Each Round

Alternate between a strength exercise & the cardio exercise

Perform 10 reps each strength exercises and 24 reps for Scissor Jacks

Complete all 5 strength/cardio pairs to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1, 2, 3…9 exercises, but not all 10, you get 0.1 towards your round total or a score of 0.9.

Complete as many rounds in 20 minutes as you can.

Team Goal is # participants x 6.6 rounds. (*shoot for 6.6 rounds in 20min)

20Minute Shuttle Run Challenge

Rookies 70 line touches in 20minutes

Sophomores 90 line touches in 20minutes

All-Stars & Leaders 140 line touches in 20 minutes

Non-Runners, 20 Wall to Wall Sled Push Lengths in 20 Minutes

Team Goals: All participants must finish their goals in 20 minutes or less to beat the challenge.

If you finish early, congrats, get a drink and run with a teammate. You all finish together.

Team

#People

X

# Goal Rounds

=

Total Goal Rounds

Total Actual Rounds

+/-Differential

+/- per person

Conditioning Goal

Conditioning Actual

+/- Differential

6:30pm

12

X

6.6

=

79.2

56.2

-23

-1.9

20:00

16:07

-3:57

6am

25

X

6.6

=

165

122.7

-42.3

-1.7

20:00

16:43

-3:17

9am

12

X

6.6

=

79.2

59.7

-19.5

-1.6

20:00

26:00

+6:00

6:30pm

Todd 4.1, Cindy 4.9, Patti 5.1, Amanda 4.9, Chrissy 4.4, Katie 4.2, Chrissy 4.4, Pam 4.2, Jackie 4.6, Bill 4.0, Julie 5.3, Kim 5.4, Bri 5.1

6am

Amy 3.6, Mary-Alice 3.6, Richard 5.1, Jack 5.2, Marc 5.3, Jo 5.8, Britta 4.6, Julie 3.3, Lisa 3.3, Sal 4.6, Alicia 4.4, Laura 5.2, Katy 3.8, Justine 4.4, Barbara 3.9, Angela 5.5, Donna 4.0, Lisa D 4.5, Jen O 4.0, Paul 9.3, Debbie 9.3, Linda 5.5, Kathy 4.5, Marsha 5.0, Louise 5.0

9am

Sally 5.3, Michelle 5.4, Maureen C 3.7, Carol 4.4, Susana 7.1, Marissa 7.2, Charlotte 5.4, Jen 4.8, Leslie 5.7, Susan 4.8, Angela 3.5, Stephanie 2.4

Congratulations to the 6:30pm and the 6am classes for beating the Team Conditioning Challenge. Big Kudos to the 9am class for finishing your conditioning workout together. You could have left, but you saw your teammate still going and you chose to stay and finish together. You may or may not realize it, but you’re building bonds, support circles and friendships while creating positive associations with exercise, changing your body and transforming your life. Powerful stuff. Glad to know you and get to be your coach. J

I haven’t decided what, but I think it’s time for the leaders to get some more specific conditioning programming. The shuttle run challenge will be 1 place I’ll provide a new stimulus for you. If you already do 140 line touches, it will probably go up to around 170. Why? Because your work capacity, anaerobic endurance, mental toughness, muscular endurance/strength/power and recovery ability are all improving. Embrace change, it can reward you.

Team / Name Group Lines Time Team / Name Group Lines Time
6:30pm Debbie O’Leary Leader 140 14:20
Katie Ross Rookie 70 4:46 Jo Doherty Leader 170 14:30
Brianne Cappock Rookie 70 8:01
Amanda Burke Rookie 70 8:24 9am
Julie Carrozo Rookie 70 8:32 Carol Vaghar Sophomore 90 8:29
Patty Hickey Sophomore 90 10:59 Leslie Williams Sophomore 90 8:36
Cindy Hutter Sophomore 90 11:31 Charlotte Vanlier Leader 140 12:50
Todd Heberlein Leader 140 12:12 Sally Babigian Leader 140 13:10
Jackie Bunt Leader 140 12:29 Jen Stomberg Leader 140 13:21
Chrissy Thurmond Leader 140 13:38 Angela Gordon Rookie 70 13:45
Pam Venti Leader 140 14:07 Susana Fantozzi Leader 140 14:30
Bill Weinreb Leader 140 15:44 Michelle Markert Leader 140 14:40
Kim Santilli Leader 140 16:07 Maureen Coffey All-Star 140 14:45
Marisa Cimino Leader 140 14:46
6am Susan Poston Leader 140 15:35
Julie Bourgoin Rookie 70 8:04 Stephanie Gilman Sophomore 1000 JJ 26:00
Lisa Griggs Rookie 70 8:04
Laura Otting Rookie 90 8:38
Justine Neeson Rookie 70 8:44
Britta Mainello Sophomore 90 9:20
Louise Civetti Rookie 70 9:30
Marsha Downey Rookie 70 9:30
Kathy Krongel Rookie 70 9:54
Richard Goren Leader 82 10:10
Lisa DeLima Sophomore 90 10:14
Jen O’Leary Leader 140 10:56
Marc Gromada Leader 140 13:29
Alicia Straus Leader 140 13:33
Mary-Alice Tully Leader 140 13:34
Linda Riak Leader 140 14:03
Sal Companieh Leader 140 14:14

Challenge Day #2 (Team Challenge)

400 Rep Team Challenge & Straw Drop Lap Arounds

30:30 400 Rep Team Challenge

20 Minute Strength Circuit

10 Exercises in Each Round

Perform 50 reps per exercise or hold for a 50 count on pikes and backside bridges.

Keep track of how many reps you completed.

You may do any exercise in any order you choose. You do not have to complete 50 reps/count before moving on to next exercise.

Complete as many reps in 20 minutes as you can. If you get to 500, start over / keep going.

*shoot for 500 reps in 20min

Team Goal is # of people x 400 reps.

Straw Drop Lap Arounds Challenge

Each person gets 2.3 straws for every minute of test length.

If running is your strength, grab extra straws.

Team Goal is # of people x 2.3 straws x time.

Team

Challenge

#People

X

# Straws

(2.3 straws x time)

=

Team Goal Reps / Straw Drops

Team Actual Reps / Straw Drops

+/-Differential

+/- Per Person

9am

Strength

11

X

400

=

4400

6272

+1872

+170

Straw Drop Lap Arounds

11

X

23

=

253

243

-10

-.91

6:30pm

Strength

9

X

400

=

3600

4856

+1256

+140

Straw Drop Lap Arounds

9

X

23

=

207

193

-14

-1.56

6am

Strength

20

X

400

=

8000

11183

+3183

+159

Straw Drop Lap Arounds

20

X

23

=

460

406

-54

-2.7

9am

Strength: Marisa 650, Susan K 571, Jo 585, Carol 550, Leslie 600, Michelle 480, Sally 549, Jen S 600, Susana 580, Laura 600, Maureen 507

Total: 6272 reps

6:30pm

Strength: Katie R 470, Regina 500, Jackie 506, Amanda 510, Ellen 600, Krissy 600, Stephanie 650, Bill 460, Cindy 560

Total: 4856 reps

6am

Strength: Jeff 675, Linda 600, Lisa G 530, Alicia 506, Maureen 604, Pam 575, Jen M 518, Britta 575, Krissy M 560, Marsha 450, Amy 500, Bri C 530, Donna 500, Kathy 350, Lora 525, Katy 485, Justine 500, Louise 375, Helen 475, Marc 1350

Total: 11183

Congratulations to all classes for handsomely beating the strength challenge. I had told you to shoot for 500 reps per person, hoping you would beat the 400 reps I was expecting and it turns out you averaged 500 reps across the board and 400 was too low. This may be psychology or I may have underestimated your potential, but either way you beat it. J

The Straw Drop Lap Arounds were close in each class. 2.2 straws / minute or 22 straws in 10 minute might be a more fair challenge for next phase.

Challenge Day #3 (Team Challenge)

Round & Round We Go, Run / Push Up Pyramid and Sled Push Team Challenges #3

50:10 Round & Round We Go Team Challenge

20 Minute Strength Circuit

5 Strength Exercises Per Round

Perform 10 reps for each exercise or 5 reps for Partner Anti-Rotation Press

Do 1-leg on SLDL, 1-side on Anti-Rotation Press and 1 Partner Row per round.

Complete all 5 exercises to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1, 2, 3 or 4 exercises, but not all 5, you get 0.2 points / exercise completed. (e.g. complete 7 rounds and 1 exercise you get 7.2; complete 7 rounds and 2 exercises get 7.4…)

Complete as many rounds in 20 minutes as you can.

Team Goal is # participants x 7. (Shoot for 7 rounds in 20 min)

Run / Push Up Pyramid Challenge Team Finisher

5 Minute Run / Push Up Pyramid Finisher Circuit

2 Exercises in Each round.

Perform 1 down & back sprint, f/b 3 push ups, 2sprints & 6 push ups, 3/9, 4/12, 5/15, 4/12 per level.

Complete as many levels in 5 minutes as possible.

Keep track of how many levels you completed.

If you complete all reps associated with each level, you get 0.2 towards your rounds total.

Complete as many levels in 5 minutes as you can.

*shoot for 0.8 rounds in 5 minv

Sled Push Challenge

10 minutes Anaerobic & Muscular Endurance Conditioning

Each person shoots for 16 lengths. Every time you cross ½ court it counts as 0.5 lengths.

Team Goal is # of people x 16 lengths.


Team

Challenge

#People

X

# Goal Rounds

=

Team Goal Rounds

Team Actual Rounds

+/- Differential

Total Goal Rounds

Total Actual Rounds

+/-Differential

+/- per person differential

6:30pm

Strength

10

X

7

=

70

77.8

+7.8

237.6

200.9

-36.7

-3.67

Pyramid

10

X

0.8

=

8

7.6

-.4

Sled Push

10

X

16

=

160

115.5

-44.5

6am

Strength

22

X

7

=

154

172

+18

508.4

318.7

-189.7

-8.25

Pyramid

23

X

0.8

=

18.4

16.2

-2.2

Sled Push

21

X

16

=

336

130.5

-205.5

9am

Strength

9

X

7

=

63

74

+11

231

208.7

-22.3

-2.23

Pyramid

10

X

0.8

=

8

7.8

-0.2

Sled Push

10

X

16

=

160

126.9

-33.1

6:30pm

Strength: Jackie 8.0, Amanda 8.0, Cindy 8.4, Regina 8.4, Patty 6.8, Ellen 6.8, Kim 8.0, Julie C 7.0, Pam 8.2, Bri 8.2

Total: 77.8 rounds

Pyramid: Jackie 0.8, Amanda 0.8, Regina 0.8, Cindy 0.8, Patty 0.8, Ellen 0.6, Kim 0.6, Julie C 0.8, Pam 0.8, Bri 0.8

Total: 7.6 rounds

Sled Push: Jackie 8, Cindy 1030 high knees (16.5), Regina 1380 high knees (22), Amanda 10, Patty 7, Ellen 6, Kim 5, Julie C 10.5, Bri 14.5, Pam 16

*16 lengths = 1000 high knee runs

Total: 115.5 lengths

6am

Strength: Marc 13.6, Richard 10, Sal 7.4, Jo 9.6, Michelle 9.6, Lisa G 6.4, Julie B 6.4, Amy 8.4, Linda 9.0, Laura 7.2, ME 7, Katy 6, Kathy 6.2, Louise 7.8, Marsha 7.6, Lisa D 7.2, Helen 7.2, Justine 7.4, Debbie 6.4, Jeff 9.2, Donna 6, Jen O 6.4, Mary-Alice ?

Total: 172 rounds

Pyramid: Marc 0.8, Richard 0.6, Sal 0.8, Jo 0.8, Michelle 0.6, Lisa G 0.8, Julie B 0.8, Amy 0.6, Linda 0.8, Laura 1.0, Mary-Alice 0.6, ME 0.6, Katy 0.6, Kathy 0.6, Louise 0.6, Marsha 0.6, Lisa D 0.8, Helen 0.6, Justine 0.6, Jeff 0.8, Debbie 0.8, Donna 0.6, Jen O 0.8

Total: 16.2 rounds

Sled Push: Justine 6, Donna 9, Sal 8, Lisa G 4.5, Louise 3, Michelle 5.5, Richard 12, Kathy 5.5, Katy 5, Linda 7, Mary-Alice 8, Laura 8, Marsha 3, Debbie 7, ME 2.5, Helen 8, Jen O 7, Julie B 6.5, Amy 6, Lisa D 2.5, Marc 6.5, Jo ?, Jeff (ran)

Total: 130.5

9am

Strength: Susan P 8.8, Jen S 8.8, Carol 7, Stephanie 8, Bill 7, Charlotte 8, Susana 9.2, Marisa 9.2, Sally ?, Susan K 8.0

Total: 74 rounds

Pyramid: Susan P 0.6, Jen S 0.8, Carol 0.8, Stephanie 0.8, Bill 0.8, Charlotte 1.0, Susana 0.8, Marisa 0.l8, Sally 0.6, Susan K 0.8

Total: 7.8 rounds

Sled Push: Marisa 1580 high knees (25), Bill 8, Jen S 7 + 240 jumping jacks (6.4), Charlotte 15.5, Susan P 320 jumping jacks (8.5), Susan K 10, Sally B 19, Susana 10.5, Carol 9, Stephanie 8

Total: 126.9 lengths

Congratulations! 3 for 3. All Classes beat the strength challenges. Boo! No classes beat the pyramid or sled push challenges. Let me guess. Your arms were tired from the push ups. J

The 9am did come the closest to beating the pyramid challenge, missing by 0.2 and had the lowest overall +/- per person differential which means they were 2.23 rounds away from matching the team goal I set for them.

I loved baseball cards and statistics as a kid, which should explain my interest in these numbers.

Challenge Day #4 (Individual Challenge)

500/300 Rep Strength, 210 Rep Butt & 100 Burpees Challenge

Individual Goal: Complete All Challenges in 40 minutes

This is modeled after a triathlon. Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.

500/300 Rep 20 Minute Strength Challenge

Individual Goal: Complete 500 reps or 300 for rookies in 20 minutes

20 Minute Strength Circuit

5 Exercise Circuit

Perform 100 reps per exercise or 50 on each side.

You can go in any order you choose.

Keep track of how many reps you’ve completed.

When finished, run & try to tap coach on shoulder to record your time.

Immediately move on to the next challenge.

Butt Finisher

Individual Goal: 210 Reps in 5 minutes

5 Minute Glute (Butt) Finisher

4 Exercises Circuit

Perform 30 reps on each leg and in each direction

You can go in any order that you choose.

Keep track of how many reps you’ve completed.

When finished, run & try to tap coach on shoulder to report your time.

Immediately move on to the next challenge.

100 Burpees Challenge

Individual Goal: Complete 100 Burpee Walkouts, Burpees or Burpee Push Up + Squat Jumps in 5 minutes

5 Minute Do Anywhere High Intensity Interval Conditioning Workout

Perform Any Weight Bearing Lower Body or Total Body Movement Prep Exercise when not performing Burpees..

Keep track of how many reps you’ve completed.

When finished, run & try to tap coach on shoulder to record your final time. Remember your time.

When you beat the 40 min Individual Time Challenge, you become a loud clapping cheerleader.

Challenge Day #4 (Individual Challenge)

Name

500/300 Rep Strength Total Time

210 Rep Butt Finisher Total Time

Butt Finisher Time @ Finish

100 Burpees Total Time

Phase 3 Individual Challenge Time @ Finish

Marc Gromada

10:44:00

2:17:00

13:01:00

12:02:00

25:03:00

Linda Riak

16:02:00

4:47:00

20:49:00

5:35:00

26:24:00

Marisa Cimino

15:58:00

4:23:00

20:21:00

7:52:00

28:13:00

Sal Companieh

17:43:00

3:35:00

21:18:00

8:49:00

30:07:00

Jamie Schnitzer

17:43:00

3:35:00

21:18:00

8:50:00

30:08:00

Jeff Evaul

17:33:00

5:54:00

23:27:00

8:04:00

31:31:00

Lisa Griggs ®

17:44:00

6:13:00

23:57:00

8:13:00

32:10:00

Kathy Krongel ®

13:31:00

9:04:00

22:35:00

10:39:00

33:14:00

Laura Gassner Otting ®

20:46:00

3:15:00

24:01:00

9:18:00

33:19:00

Jen Mendelsohn

20:48:00

6:49:00

27:37:00

5:53:00

33:30:00

Amy Travers

20:47:00

7:10:00

27:57:00

6:20:00

34:17:00

Julie Bourgoin ®

19:01:00

7:53:00

26:54:00

7:26:00

34:20:00

Marsha Downey ®

14:09:00

8:39:00

22:48:00

11:57:00

34:45:00

Justine Neeson ®

15:38:00

8:30:00

24:08:00

11:18:00

35:26:00

Leslie Williams

20:16:00

7:38:00

27:54:00

7:57:00

35:51:00

Louise Civetti ®

14:12:00

8:24:00

22:36:00

13:22:00

35:58:00

Brianne Cappock ®

15:42:00

7:45:00

23:27:00

12:33:00

36:00:00

Katie Ross ®

16:48:00

6:39:00

23:27:00

12:33:00

36:00:00

Amanda Burke ®

17:09:00

9:50:00

26:59:00

9:19:00

36:18:00

Lisa DeLima

19:35:00

4:15:00

23:50:00

12:44:00

36:34:00

Katy Coughlin

24:14:00

6:07:00

30:21:00

6:17:00

36:38:00

Lora Gross-Kostka

24:52:00

4:47:00

29:39:00

7:33:00

37:12:00

Jackie Bunt

24:45:00

5:05:00

29:50:00

7:38:00

37:28:00

Susana Fantozzi

23:22:00

6:38:00

30:00:00

7:33:00

37:33:00

Sally Babigian

25:54:00

5:00:00

30:54:00

6:41:00

37:35:00

Michelle Markert

21:16:00

5:45:00

27:01:00

10:40:00

37:41:00

Stephanie Gilman

23:11:00

6:33:00

29:44:00

8:14:00

37:58:00

Debbie O’Leary

23:03:00

7:58:00

31:01:00

7:23:00

38:24:00

Jen O’Leary

22:20:00

8:37:00

30:57:00

7:36:00

38:33:00

Donna O’Leary *30burpees

28:00:00

7:00:00

35:00:00

3:36:00

38:36:00

Carol Vaghar

23:15:00

8:17:00

31:32:00

7:05:00

38:37:00

Patty Hickey

24:37:00

4:42:00

29:19:00

9:27:00

38:46:00

Kim Santilli

20:30:00

5:29:00

25:59:00

13:26:00

39:25:00

Bill Weinreb

21:55:00

6:42:00

28:37:00

10:49:00

39:26:00

Regina Lavelle

21:31:00

5:16:00

26:47:00

12:45:00

39:32:00

Jack Goldsmith

21:43:00

6:27:00

28:10:00

11:31:00

39:41:00

ME Patti

26:02:00

4:37:00

30:39:00

9:51:00

40:30:00

Cindy Hutter

24:59:00

4:21:00

29:20:00

13:03:00

42:23:00

Congratulations to everyone for completing the Individual Challenge. This was meant to be a fun way for you test your anaerobic, muscular and mental endurance, while changing your body, associating fun with exercise and ultimately helping you get in your best shape.

Congratulations to Marc Gromada, Linda Riak & Marisa Cimino for finishing at the top. If you’d like to see how you compared to last phase click here: http://bootcampboston.com/challenge-week-phase-1-2010/

br/>

var gaJsHost = ((“https:” == document.location.protocol) ? “https://ssl.” : “http://www.”);
document.write(unescape(“%3Cscript src='” + gaJsHost + “google-analytics.com/ga.js’ type=’text/javascript’%3E%3C/script%3E”));

try {
var pageTracker = _gat._getTracker(“UA-3267018-3”);
pageTracker._trackPageview();
} catch(err) {}