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 Total Body Strength Exercises & 1 Core Exercise in Each Round

Perform 10 reps for each Strength Exercises and 25 reps for the Core Exercise

Complete all 6 exercises to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1, 2, 3…5 exercises, but not all 6, you get 0.17 towards your round total or a score of 0.85.

Complete as many rounds in 20 minutes as you can.

Team Goal is # participants x 5 rounds.  (*shoot for 5 rounds in 20min)

20Minute Shuttle Run Challenge

Rookies 70 line touches in 20minutes

Sophomores 90 line touches in 20minutes

All-Stars 140 line touches in 20 minutes

Leaders 170 line touches in 20 minutes

Non-Runners, 16 Wall to Wall Sled Push Lengths in 20 Minutes or Burpees (reps same as shuttle run)

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	10	X	5	=	50	64.93	+14.93	+1.49	20:00	18:00	-2:00
6am	24	X	5	=	120	138.14	+18.14	+0.76	20:00	21:05	+1:05
9am	13	X	5	=	65	80.76	+15.76	+1.21	20:00	18:20	-1:40

1=.17, 2=.34, 3=.51, 4=.68, 5=.85, 6= 1 round

6:30pm                                                6am                                                     9am

Cindy 5.51, Bill 6.34, Jackie 6.51, Amanda 5.85, Kim 5.85, Pam 10, Bri 7.17, Chrissy 6, Thomas 5.85, Todd 5.85	Jack 6.17, Jon 6.34, Laura 6.51, Mary-Alice 5.51, Amy 4.34, Richard 5.85, Jamie 7.68, Jen M 7, Marsha 5.68, Kathy 5.68, Justine 6, Lisa D 5.68, Alicia 5.17, Jeff 7.68, Jen O 4.68, Debbie 5.68, Donna 4, Paul 6, Linda 5.85, Katie R 5.85, Katy C 4.51, Julie 5.51, Marc G 7.68*, Lisa G 7.34* *On own	Charlotte 6.85, Leslie 6.85, Jen S 6.51, Susan P 7, Sally 6, Stephanie 6.17, Susan K 6, Lynn P 3.68, Marisa 7.51, Susana 6.68, Carol V 5.85, Michelle 6.34, Carol M 5.34
Congratulations to the 6:30pm, the 6am and the 9am classes for beating the 60:60 Round & Round We Go Strength Challenge!  You rocked it.  J  Congratulations also to the 6:30pm and the 9am for beating the Shuttle Run Challenge.  Leaders, high five for finishing 170 line touches.  They’re not easy.  To all, the shuttle run challenge was an example of Cardio D conditioning or High Intensity Aerobic  Exercise.  Normally when we do the shuttle runs, it’s a 30 sec sprint effort followed by a 30-90 sec active recovery.  This would be an example of a Cardio A conditioning workout or a High Intensity Anaerobic Interval Training Workout.  Make a mental note of how each one makes you feel and how it changes your body.  (remember that we did 20 minutes of total running today vs the usual 10-15 min of running); Extra high five to Marc Gromada and Lisa Griggs for completing the challenges while away.

Team / Name	Group	Lines	Time	Team / Name	Group	Lines	Time
6:30pm				Carol Vaghar	Leader	170	17:10
Amanda Burke	Sophomore	90	9:17	Sally Babigian	Leader	170	17:21
Bri Cappock	Sophomore	90	9:23	Marisa Cimino	Leader	170	17:38
Thomas John	Rookie	70	12:50	Michelle Markert	Leader	170	17:38
Jackie Bunt	Leader	170	14:36	Susan Poston	Leader	170	18:20
Todd Heberlein	Leader	170	15:14
Cindy Hutter	All-Star	140	15:44
Pam Venti	Leader	170	16:07
Kim Santilli	All-Star	140	16:17
Chrissy Thurmond	Leader	170	16:31
Bill Weinreb	Leader	170	18:00
6am
Jon Otting	Rookie	70	7:00
Laura Otting	All-Star	140	9:35
Donna O’Leary	Leader	170	19:27
Debbie O’Leary	Leader	170	14:31
Lisa DeLima	All-Star	140	13:23
Paul Cullen	Leader	170	13:48
Justine Neeson	Sophomore	90	13:40
Marsha Downey	Sophomore	90	11:59
Julie Bourgoin	Sophomore	90	9:20
Jen O’Leary	Leader	170	15:49
Jamie Schnitzer	Leader	170	20:34
Kathy Krongel	Sophomore	90	12:58
Jen Mendelsohn	Leader	170	18:36
Linda Riak	Leader	170	17:20
Amy Travers	Leader	170	20:39
Alicia Straus	Leader	170	17:36
Katie Ross	Sophomore	90	12:58
Katy Coughlin	Leader	151	20:00
Mary-Alice Tully	Leader	170	17:04
Jack Goldsmith	Leader	170	21:05
Jeff Evaul	Leader	170	16:53
Richard Goren	Leader	170	16:04
*©Marc Gromada	Leader	170	16:56
*Lisa Griggs	Sophomore	125	Unknown
9am
Carol Meyer	Rookie	70	8:43
Lynn Palmatier	Sophomore	90	12:48
Stephanie Gilman	All-Star	140	14:57
Leslie Williams	All-Star	140	15:24
Charlotte Vanlier	Leader	170	15:25
Susan Kessel	Leader	170	15:42
Jen Stomberg	Leader	170	16:03
Susana Fantozzi	Leader	170	16:30

Challenge Day #2 (Team Challenge)

Boston’s Best Boot Camp

Round & Round We Go Strength & Shoulder Finisher Team Challenges & Straw Drop Lap Arounds

20:10, Round & Round We Go Team Challenge

20 Minute Strength Circuit

5 Exercises + Carioccas Around Gym

Perform 10 / 12 reps per exercise and 1 cariocca lap (alternate direction each round) per round..

Keep track of how many rounds you completed.

You may do any exercise in any order you choose.

Complete as many rounds in 20 minutes as you can.

There is 1 partner exercise.  Start with that.

Each exercise counts as .2

*shoot for 6+3 rounds in 20min; leaders aim to do more than listed

Team Goal is # of people x 6+3 rounds.

Shoulder Round & Round We Go Finisher

5min Shoulder Finisher

4 Exercises, 10 Reps / Exercise, Max Rounds in 5 min

Each exercise counts as .25.

Team Goal is # of people x 4

Straw Drop Lap Arounds Challenge

Each person gets 2.2 straws for every minute of test length.

If running is your strength, grab extra straws.

Team Goal is # of people x 2.2 straws x time.

Team	Challenge	#People	X	Reps / Rounds / Straws	=	Team Goal Reps / Rounds / Straw Drops	Team Actual Reps / Rounds / Straw Drops	+/-Differential	+/- Per Person
9am	Strength	7	X	6.51	=	45.57	42.08	-3.49	-0.50
	Shoulder	7	X	4	=	28	31.75	+3.75	+0.54
	Straw Drop Lap Arounds	7	X	22	=	154	162	+8	+1.14
6:30pm	Strength	10	X	6.51	=	65	62.25	-2.75	-.275
	Shoulder	10	X	4	=	40	39	-1	-0.1
	Straw Drop Lap Arounds	10	X	22	=	220	220	0	0
6am	Strength	26	X	6.51	=	169.26	153.88	-15.38	-0.59
	Shoulder	26	X	4	=	104	101	-3	-0.12
	Straw Drop Lap Arounds	24	X	22	=	528	504	-24	-1.0

1=.17, 2=.34, 3=.51, 4=.68, 5=.85, 6= 1 round

9am Strength:  Marisa 6+5, Stephanie 6+4, Carol M 5+2, Jo 6+4, Michelle 6+5, Jen S 5, Lynn 4+4 Total:  42.08 Shoulder:  Marisa 5.5, Jen 4.0, Carol M 5.0, Jo 5.0, Lynn 3.75, Michelle 3.75, Stephanie 4.75, Total:  31.75 Straw Drop Total:  144 + 70 Burpees	6:30pm Strength:  Becca 5.0, Dana 6+3, Amanda 6+3, Britta 6+2, Chrissy 6+3, Jackie 6+3, Hannah 6+3, Katy 6+2, Louise 6+5, Cindy 5+1 Total:  62.25 Shoulder:  Cindy 3.75, Becca 3.25, Dana 4.75, Amanda 4.25, Britta 4.5, Chrissy 3.75, Jackie 3.5, Hannah 4.25, Katie 4.0, Louise 3.0 Total:  39 Straw Drop Total:  220	6am Strength:  Amy 6+4, Carol V 6, Laura O 6, Jon 5+5, Katie D 5+5, Bri 5+5, Linda 6+3, Katy 5+3, Julie B 5+3, Donna 5, Marsha 4+5, Leslie 5+5, Jack 5+3, Jen M 6+1, Jamie 6+1, Alicia 6+1, Britta 6, Cindy 5+3, Jeff 6+4, Lisa D 5+4, Kathy 5+4, Louise 6, Justine 6, Paul 6, Jen 6, Marc G 6+5 Total: 153.88 Shoulder:  Amy 3, Carol V 5.25, Laura 4.5, Jon 4, Katie D 4, Bri 3.75, Linda 4.5, Katy C 4, Julie B 3.5, Donna 4, Marsha 3, Leslie 4, Jack 3, Jen 3.5, Jamie 3.75, Alicia 4.25, Britta 4, Cindy 3.75, Jeff 4.25, Lisa D 4, Kathy 3.5, Paul 4.5, Jen O 3.75, Louise 3, Justine 4.25, Marc G 4 Total:  101 Straw Drop Total:  504
Based on the above results it looks like Team Challenge #2 was more difficult to beat than Team Challenge #1 as no class beat the strength, only the 9am beat the shoulder finisher challenge and both the 9am and 6:30pm class were able to beat the Straw Drop Lap Arounds.  6am have no fear though as you have more rookies and sophomores than the other classes so you’ll catch up in time. I do wish to say Wow, because if you could have seen the 6:30pm class finish the Straw Drop Lap Arounds, you would be saying the same thing.  The last 60 seconds was an all out race to get the remaining needed straws into the bucket and we were short 2 straws with 10 seconds to go.  First came Jackie Bunt and I started the 7 seconds remaining countdown.  Cindy Hutter was the closest person and as she turned the corner and sprinted to the finish with every ounce of determination that she was going to beat the clock and as she dropped her straw as I shouted, “9:59”, we all burst into cheers as the 6:30pm class beat the SDLA Challenge.  High five to everyone!

Challenge Day #3 (Team Challenge)

Boston’s Best Boot Camp

1000 Rep Strength, 260 Rep Abs and Backwards Sprint Conditioning Challenge #3

1000 Rep Team Challenge

20 Minute Strength Circuit

5 Strength Exercises (300 Reps) + Jumping Jacks (700 jacks)

Perform 48-60 reps for each strength exercise (48=rookies, 60=leader, sophomores & all-stars you choose)

For Anti-Rotation Press hold each rep for a 5 count

Perform 500 J. Jacks = Rookies, 700 Jacks = Leaders

Keep track of how many reps you completed.

You may go in any order you like.

Complete as many reps in 20 minutes as you can.

If you finish 1000 reps before 20 minutes is up, Start over alternating strength reps of 10 and j. jacks of 30.

Team Goal is # participants x 800.

5min, 260 Rep Ab Finisher (not a challenge)

*This is not a Challenge; it is too technical to go fast.  The risk vs reward is not worth it.

4 Exercises:  scissors (100), abduction+adduction (100), anti-extension (20), anti-rotation right (20)/left (20).

1^st Stabilize & Maintain Stabilization of Trunk / Core / Abs, then perform movement.

Complete as many reps in 5 minutes as you can.

Backwards is the New Forwards Conditioning Challenge

10 minutes Aerobic Conditioning and Backwards Sagittal Plane Locomotion Challenge.

25 Yards x 64 Lengths

Walk off 25 Big Steps

Run, Skip or Walk Backwards 64 lengths in 10 minutes.  Take a rest if you need it.

If you finish before 10 minutes is up, keep going.

Get as many lengths in 10 minutes as possible

Team Goal is # of people x 59 lengths.

Team	Challenge	#People	X	# Goal Reps / Rounds	=	Team Goal Rounds	Team Actual Rounds	+/- Differential	Total Goal Rounds	Total Actual Rounds	+/-Differential	+/- per person differential
6:30pm	Strength	1	X	800	=	800	735	-65	NA	NA	NA	-65
	Abs	1	X	260	=	260	170	-90	NA	NA	NA	-90
	Bwd Run	1	X	59	=	59	50	-9	NA	NA	NA	-9
6am	Strength	1	X	800	=	800	1000	+200	NA	NA	NA	+200
	Abs	1	X	260	=	260	260	0	NA	NA	NA	0
	Bwd Run	1	X	59	=	59	48	-11	NA	NA	NA	-11
9am	Strength	1	X	800	=	800	800	0	NA	NA	NA	0
	Abs	1	X	260	=	260	252	-6	NA	NA	NA	-6
	Bwd Run	1	X	59	=	59	41	-18	NA	NA	NA	-18

6:30pm Strength: Jackie B 735 Total:  _735___reps FR Abs: Jackie B 170 Total:  _170__reps Backwards Run: Jackie B 50 Total:  _50___lengths

6am Strength: Marc G 1000 (19:41) Total:  _1000___reps FR Abs: Marc G 260 (10min) Total:  _260__reps Backwards Run: Marc G 48 Total:  _48___lengths

9am Strength: Marisa C 800 Total:  __800__reps FR Abs: Marisa C 252 Total:  _252__reps Backwards Run: Marisa C 41 Total:  __41__lengths

Now everyone of you reading this is busy and some of you are super busy, but if you don’t put yourself first and schedule time for you, your health, your mood, your quality of life will suffer. What you did, 2, 5, 10, 20 years ago for exercise might not change your body like it once did. You’re a different person now. Your body is changing. You need to be smarter than it. These challenge workouts and all of your boot camp workouts and cardio minutes are do anywhere, anytime with most any object workouts. It can be shaped to fit into your week, but you can’t skip them and you can’t cheat them. The same holds true for your nutrition. What you used to get away with won’t work anymore. Times have changed. Time to shape up (wink) and do empowering win-win things and eliminate anything that doesn’t help you. I know it’s hard, but that’s why you’re in “boot camp”, to get stronger and be around people who want to and are ready to change. Speaking of people willing to change… …Four people, 6 if you include Vanessa and I, made time for themselves and were brave enough to report their results. Please congratulate Jackie, Marc, Marisa & Susan K for making time to workout and having the courage to report their Recovery Week Challenge results. Special high five to Susan, Marisa and Jackie for beating the Individual Challenge (less than 40 minutes) Last. If you did either or both of the challenges or are planning to, scroll to the bottom of this page and post your results under comments.

Challenge Day #4 (Individual Challenge)

Boston’s Best Boot Camp

450 Rep Strength, 1-5, 5-1 Rollover Sprint Pyramid Finisher & 150 DB Swing 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.

450/375 Rep Strength Challenge

Individual Goal:  Complete 450 reps or 375 for rookies in 20 minutes

6 Exercise Strength Circuit

Perform 60 reps per exercise or 30 on each side.

You can go in any order you choose.

You don’t have to finish all reps before moving onto the next exercise.  You can come back.

Keep track of how many reps you’ve completed.

When finished, write down time.

Aim to finish around 20 minutes or less.

Immediately move on to the next challenge.

75/38 Burpee Rollovers OR 1-5/5-1 Rollover Sprint Pyramid Finisher Challenge

Individual Goal:  choose based on your space (indoors or outdoors)

• 75 Burpee Rollovers or 38 for rookies
• 1-5, 5-1 Rollover + 25 Yard Sprint Pyramid (1 rollover:1 sprint, 2 rollovers: 2 sprints, 3 rollovers: 3 sprints, …5 rollovers: 5 sprints, 4 rollovers:  4 sprints…1 rollover: 1 sprint

1 or 2 exercise Circuit

Perform Max reps or max pyramid levels.

Walk off 25 large steps.

Keep track of how many reps / levels you’ve completed.

Aim to finish around 10 minutes or less.

When finished, write down time.

Immediately move on to the next challenge.

150/125 DB Swing Challenge

Individual Goal:  Complete 150 DB Swings or 125 DB Swings for rookies

Do Anywhere Power Endurance, High Intensity Aerobic Conditioning Workout

Perform Any Weight Bearing Movement Prep Exercise when not performing DB Swings.

Keep track of how many reps you’ve completed.

Aim to finish around 10 minutes or less.

When finished, write down time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Name	450/375 Rep Strength Total Time	75/38 Rep Burpee Rollover or 1-5/5-1 Rollover Sprint Pyramid  Finisher Total Time	Burpee Rollover / Rollover Sprint Pyramid Finisher  Time @ Finish	150/125 DB Swings Total Time	Phase 4 Individual Challenge Time @ Finish
Jackie B	17:04	11:23	28:27	4:57	33:24
Marisa C	9:59	9:01 burpees	19:00	5:12	24:12
		9:26 Pyramid
Susan K	15:20	10:07	25:27	5:20	30:47

To Print Out the PDF of Team Challenge #3 and the Individual Challenge Workouts, Click Here.

Please post your results in the comment section below.

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