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: https://bootcampboston.com/challenge-week-phase-1-2010/ |
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