2010, Phase 7 Challenge Week

2 Team & 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

530 Rep Strength (20min), 170 Touch Shuttle Run Challenge (20min)

Workout B (60:60) 530 Rep Strength (20min)

Complete max reps in 20 min as possible.  If finish early, start over (all reps count).

Burpees:  30 reps DB Pullovers:  30 reps
Step Ups:  250 reps total (125 each leg) DB Landmines:  50 reps (25 each side)
Band High Pull:  50 reps Backside Bridge:  120 mississippi’s

*Go in any order you choose (I recommend hardest exercises first while your fresh).

*Do any rep denominations you choose, but you must finish exercise rep totals before starting over.

Individual Goal is 530 Reps; Team Goal is #___ participants X 530 rep.  Record total reps.

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, 10, 12, 14 or 16 Wall to Wall Sled Push Lengths for rookies, sophomores, all-stars and leaders respectively 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

Challenge

#People

X

# Goal Rep

=

Goal Reps

Actual Reps

+/-Differential

+/-  per person

Conditioning Goal

Conditioning Actual

+/-Differential

6:30pm

Strength

11

X

530

=

5830

5297

-533

-48

20:00

21:50

+1:50

6am

Strength

20

X

530

=

10600

9463

-1137

-56.85

20:00

22:33

+2:33

9am

Strength

7

X

530

=

3710

3215

495

-70.7

20:00

15:58*

-4:02*
6:30pm

Strength:  Cindy H 483, Kim S 405, Jack G 470, Maria V 480, Steph G 454, Julie C 476, Ellen K 360, Chrissy T 528, Jameila H 530, Carol V 576, Jackie B 535

Total:  5297

 6am

Strength:  Alicia S 375, Linda R 524, Shari K 450, Paul C 530, Deb O 495, Lisa D 433, Richard G 265, Jen M 500, Mary-Alice T 455, Marc G 676, Jamie S 430, Jen O 520, Eva C 445, Kristen P 530, Deb R 530, Deb H 470, Jeff E 520, Anke 335, Jon O 480, Lisa G 500

Total:  9463

 9am

Strength:  Sally B 434, Kristina D 410, Michelle M 305, Charlotte V 581, Marisa C 550, Amy H 550, Mike M 385

Total:  3215

Great 1st day for all classes.  No class beat the strength or conditioning challenge, but the efforts were excellent.  Kudos to the rookies, sophomores and all-stars for joining the leaders in their pursuit of 170 line touches.  Low fives to the leaders for touching the lines with your hands.  Those were tough.  To everyone who did more reps than required:  Carol Vaghar, Jackie Bunt, Marc Gromada, Charlotte Vanlier, Marisa Cimino and Amy Hennesy.  Thank you.  You could have easily stopped, but your continued effort helps towards to the team goal.
Team / Name Group Lines Time Team / Name Group Lines Time
Jameila Haddawi Rookie 70 7:35 Alicia Straus Leader 170 19:23
Julie Carozzo Sophomore 90 8:35 Lisa Griggs Leader 170 20:09
Stephanie Gilman All-Star 140/170 15:35/21:50 Jamie Schnitzer Leader 170 22:03
Jackie Bunt Leader 170 16:28 Mary-Alice Tully Leader 170 20:00
Maria Vacca Leader 170 16:38 Amy Hennessy Rookie 70 5:44
Jack Goldsmith All-Star 140 17:03 Kristina Day Rookie 70 7:16
Carol Vaghar Leader 170 17:10 Michelle Markert All-Star 140 15:48
Kim Santilli Leader 170 18:16 Sally Babigian All-Star 140 14:20
Chrissy Thurmond Leader 170 18:56 Mike Martsen All-Star 140 14:24
Ellen Kelley Leader 170 19:28 Marisa Cimino Leader 170 15:51
Cindy Hutter Leader 170 19:52 Charlotte Vanlier Leader 170 DNF*
Anke Vorbau Rookie 70 6:43 Lisa Griggs Leader 170 19:23
Eva Chittendon Rookie 70 7:40 Linda Riak Leader 170 18:16
Kristen Pepe Rookie 70 8:19 Richard Goren Leader 170 22:33
Shari Krasnoo Sophomore 90 9:28
Deb Hicks Sophomore 90 9:50
Deb Rooney All-Star 140 13:02
Paul Cullen Leader 170 14:49
Jon Otting All-Star 140 14:55
Jen O’Leary Leader 170 16:22
Debbie O’Leary Leader 170 16:35
Jeff Evaul Leader 170 16:45
Marc Gromada Leader 170 17:08
Jen Mendelson Leader 170 18:00

Challenge Day #2:  Team

20 Min Round & Round We Go Strength, 5 Min R&R ABS Finisher and 1000 Rep Band Run Challenges

Workout A (2-10 minute continuous circuits) R&R We Go Strength (20min)

2 circuits; 3 strength exercises per circuit; 10 reps per exercise

Complete all 3 exercises to make a round.

Circuit #1
DB Front Squat x 10 DB Row x 10 DB R. Lunge to Biceps Curl x 10

Circuit #2
Push Ups x 10 Jumping Jacks x 10 DB Side Plank w/ Rotation x 10

Keep track of how many rounds you completed.

Complete all reps associated with 1 and 2 exercises, but not all 3, you get 0.33 for each exercise completed towards your round total or a score of 0.67.

Complete max rounds in 10 minutes.

*Upon completion of each 10 minute circuit, run 2 laps around the gym;

Individual Goal:  6 rounds (circuit #1) + 7 rounds (circuit #2) = 13 total rounds.

Team Goal is # participants x 13 rounds.  Record total rounds.

R&R We Go Abs Finisher (5min)

3 Exercises, 10 reps per exercise

Towel Crawl x 10 Body Saw x 10 Plank w/ 1-Extremity Reaches x 10

Complete max rounds in 5 minutes.

Each exercise counts as 0.33 towards your rep goal.

*Upon completion of each 10 minute circuit, run 2 laps around the gym;

Individual Goal:  3 rounds.  Team Goal is # participants x 2.67 rounds.  Record total rounds.

1000 Rep Band High Knee Run (10min)

Each pair aims for 1000 high knee runs in 10 minutes.

Switch off as needed.  If finish early.  Start over.

*Can’t run, Do Burpees.  5 burpees = 1 straw.

Team Goal is # of people x 500 reps.


Team

Challenge

#People

X

Reps / Rounds / Straws

=

Team Goal Reps / Rounds / Lines / Straw Drops

Team Goal Reps / Rounds / Lines / Straw Drops

+/-Differential

+/- Per Person

9am

Strength

5

X

13

=

65

75.35

+10.35

+2.07

Abs

5

X

2.67

=

13.35

20.66

+7.31

+1.46

Band High Knee Run

5

X

500

=

2500

4010

+1510

+302

6:30pm

Strength

7

X

13

=

91

94.35

+3.35

+0.48

Abs

7

X

2.67

=

18.69

23.99

+5.3

+0.75

Band High Knee Run

7

X

500

=

3500

4790

+1290

+184

6am

Strength

20

X

13

=

260

258.99

-1.01

-0.05

Abs

20

X

2.67

=

53.4

68.67

+15.27

+0.76

Band High Knee Run

20

X

500

=

10000

13480

+3480

+174

9am

Strength:  Mike M 12.67, Sally B 13.34, Kristina D 13.33, Marisa C 16.34, Maria V 19.67

Total:  75.35

Abs:  Mike M 3, Sally B 3.33, Kristina D 3, Marisa C 6.33, Maria V 5

Total:  20.66

Band Run:  Mike M 720, Sally B 800, Kristina D 750, Marisa C 940, Maria V 800

Total:  4010

 6:30pm

Strength:  Jackie B 14.67, Katy C 12.33, Bill W 14, Kim Santilli 14.67, Dana D 14.67, Chrissy T 10.67, Cindy H 13.34

Total:  94.35

Abs:  Jackie B 3, Katy C 3, Bill W 3, Kim S 3.33, Dana D 4.33, Chrissy T 4, Cindy H 3.33

Total:  23.99

Band Run:  Jackie B 740, Katy C 700, Bill W 700, Kim S 700, Dana D 600, Chrissy T 700, Cindy H 650

Total:  4790

 6am

Strength:  Anke V 12.33, Lisa D 12, Hannah T 11, Steph G 12.33, Kristen P 14, Lisa G 14.33, Dean P 14, Bri C 14.67, Helen R 11.33, Mary-Alice T 12, Jeff E 15, Jon O 13.34, Thomas J 11, Deb H 11.33, Jen M 12.34, Shari K 11, Alicia S 12.67, Laura O 13.32, Deb R 13.67, Linda R 17.33

Total:  258.99

Abs:  Anke V 3, Lisa D 4, Hannah T 3.33, Steph G 3.33, Kristen P 3, Lisa G 3.33, Dean P 4, Bri C 2.67, Helen R 3.67, Mary-Alice T 6, Jeff E 3, Jon O 2.67, Thomas J 3.33, Deb H 3.33, Jen M 3.67, Shari K 3, Alicia S 2, Laura O 4.67, Deb R 3.67, Linda R 3

Total:  68.67

Band Run:  Anke V 800, Lisa D 830, Hannah T 800, Steph G 530, Kristen P 500, Lisa G 510, Dean P 800, Bri C 500, Helen R 650, Mary-Alice T 700, Jeff E 656, Jon O 880, Thomas J 760, Deb H 560, Jen M 720, Shari K 660, Alicia S 435, Laura O 650, Deb R 725, Linda R 814

Total:  13480

Congratulations to everyone who attended and survived Team Challenge #2.  All classes beat the Round & Round We Go Ab Finisher Challenge and the Band Run Challenge.  The band run challenge was beat by an average of 220 reps per person.  Smoked it!!!  The Abs finisher by an average of 1 round per person.  You’re getting stronger.  J

The 9am and 6:30pm classes beat the strength challenge and the 6am just missed it by 1 round and I don’t mean 1 round per person.  G:  260, A:  258.99.

Shout outs to Hannah Thomas, Thomas John and Stephanie for making it to the 6am class.  I know it wasn’t easy to make it.

Linda Riak,Maria Vacca and Marisa Cimino for smoking the strength challenge with 17.33, 19.67 and 16.34 rounds respectively.  Fellas, these are some strong and enduring women.

Mary-Alice Tully and Marisa Cimino for lasting through 6 rounds of the Abs finisher in 5 minutes.  That is serious local, lactic acid tolerance.

Cheers to all who got in the 800 rep club on the high knee run:  Sally Babigian, Marisa Cimino, Maria Vacca, Anke Vorbau, Lisa DeLima, Hannah Thomas, Dean Pernisie, Jon Otting and Linda Riak.

Challenge Day #3:  Individual

870 Rep Strength, 5 Round Pyramid Finisher and 1-Mile Run Challenges

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.

Workout C (30:30) 870 Rep Strength (20min)

Individual Goal:  Complete 870 reps

6 Exercise Strength Circuit:

Double Jump Turns x 100 1-Leg Lateral Double Hop x 50 each
Towel March x 500 Crouching Push Up x 50
Supine Tricep Bridge x 100 mississippi’s Lateral Plank Walk x 20

Go in any order and do any rep denomination you choose.

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.

Aim to finish around 20 minutes or less.

When finished run and tap instructor on the shoulder to record your time.

Immediately move on to the next challenge.

Wall Walk :  Towel Push Pyramid Finisher

Individual Goal: complete 5 levels

Aim to finish around 5 minutes or less.

(1) Wall Walk, (1) Towel Push Length; (2) Wall Walks, (2) Towel Pushes, 3:3, 4:4, 5:5

*Substitutions (1) Wall Walk for (1) Gymnastic Bridge or (3) Wall Slides;

*Substitutions (1) towel push for (1) bear crawl

When finished run and tap instructor on the shoulder to record your time.

Immediately move on to the next challenge.

1-Mile Run (22 straws B&G; 24 straws Mackenzie)

*Can’t run; Do Burpees.  5 burpees = 1 straw.

Individual Goal:  110 Burpees (B&G) or 120 Burpees (Mackenzie)

Aim to finish around 15 minutes or less.

When finished run and tap Mike on the shoulder to record your time.

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

Get a quick sip of water and become a loud clapping cheerleader until your all of your teammates finish.

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  I’ll stay late if needed.


Name

870 Rep Strength Total Time

5 Level Pyramid Finisher Total Time

5 Level Pyramid Finisher Time @ Finish

1-Mile Run or 110/120 Rep Burpee Conditioning Total Time

Phase 7 Individual Challenge Time @ Finish
Dean Pernisie

0:18:43

0:09:42

0:28:25

0:07:56

0:36:21
Lisa DeLima

0:19:22

0:13:27

0:32:49

0:08:16

0:41:05
Jameila Haddawi

0:27:36

0:13:21

0:40:57

0:09:03

0:50:00
Deb Rooney

0:15:06

0:05:26

0:20:32

0:09:23

0:29:55
Amy Hennessy

0:20:10

0:09:42

0:29:52

0:09:30

0:39:22
Jeff Evaul

0:17:35

0:10:01

0:27:36

0:09:38

0:37:14
Jon Otting

0:16:39

0:08:19

0:24:58

0:09:53

0:34:51
Paul Cullen

0:14:06

0:12:30

0:26:36

0:09:58

0:36:34
Jo Doherty

0:17:58

0:08:53

0:26:51

0:10:06

0:36:57
Debbie O’Leary

0:18:28

0:08:01

0:26:29

0:10:09

0:36:38
Helen Rousseau

0:20:45

0:10:05

0:30:50

0:10:14

0:41:04
Kristina Day

0:24:07

0:12:25

0:36:32

0:10:17

0:46:49
Alicia Straus

0:25:52

0:11:11

0:37:03

0:10:34

0:47:37
Susan Kessel

0:18:02

0:09:24

0:27:26

0:10:49

0:38:15
Deb Hicks

0:19:27

0:12:54

0:32:21

0:10:53

0:43:14
Lisa Griggs

0:17:33

0:10:14

0:27:47

0:11:09

0:38:56
Linda Riak

0:19:12

0:08:56

0:28:08

0:11:10

0:39:18
Matt Sarrett

0:20:20

0:13:11

0:33:31

0:11:24

0:44:55
Anke Vorbau

0:28:03

0:08:58

0:37:01

0:11:26

0:48:27
Jen Mendelsohn

0:20:51

0:11:05

0:31:56

0:11:33

0:43:29
Thomas John

0:17:32

0:19:05

0:36:37

0:11:35

0:48:12
Chrissy Thurmond

0:20:13

0:12:50

0:33:03

0:11:40

0:44:43
Marisa Cimino

0:14:29

0:09:06

0:23:35

0:11:48

0:35:23
Jen O’Leary

0:19:56

0:08:19

0:28:15

0:12:05

0:40:20
Bill Weinreb

0:22:22

0:13:54

0:36:16

0:12:12

0:48:28
Kristen Pepe

0:21:05

0:10:38

0:31:43

0:12:14

0:43:57
Cindy Hutter

0:20:18

0:17:06

0:37:24

0:12:27

0:49:51
Hannah Thomas

0:17:34

0:18:48

0:36:22

0:12:35

0:48:57
Sally Babigian

0:22:49

0:10:16

0:33:05

0:12:57

0:46:02
Dana Dornbush

0:22:01

0:12:37

0:34:38

0:13:22

0:48:00
Katy Coughlin

0:26:02

0:12:33

0:38:35

0:13:28

0:52:03
Carol Vaghar

0:28:51

0:07:39

0:36:30

0:13:32

0:50:02
Carolyn Greenspon

0:23:20

0:15:22

0:38:42

0:14:59

0:53:41
Richard Goren

0:20:38

0:15:27

0:36:05

######

DNF

Well first off congratulations on surviving the Individual Challenge Day, Challenge Week and the Boot Camp phase overall.  I don’t mean survive in the you were going to die sense, but I mean in the you stuck it out to the end and honored your commitment sense.  Sometimes people don’t make it for whatever reason and you did.  Darwin’s Survival of the Fittest would have to include you for your mental toughness and physical endurance.  You’re a winner, not a quitter!

Big High Five to Deb Rooney for finishing first overall in a time of 29:55 seconds.  That is FAST.  She was so fast, that she ran another full mile with her friend and our teammate Deb Hicks.  She had the fastest Finisher time of 5:26, which shows me that maybe our shoulder pyramid finisher was a bit too difficult to be completed in 5 minutes.

Paul Cullen had the fastest time in the Strength Circuit taking only 14:06 and Dean Pernisie finished the 1-mile run in only 7:56.

The take home message here is that you get to train in a super empowering environment with all different fitness levels.  It’s exclusive in that we don’t want complainers or people not healthy enough to train with you in class, but it’s inclusive in that we just want people who want to get better.  When I worked at Umass / Amherst, you had the Men’s & Women’s Cross Country Teams training alongside the defending National Champion Foot Ball Team and the M / W Lacrosse, Swimming, Soccer, Crew, Track, Tennis, Baseball, Softball, etc…Everyone will get better because (1) you want to, (2) that’s what you’ve hired me to help with and (3) because of your environment.

Top 3 Overall

  1. Deb Rooney (6am) 29:55
  2. Jon Otting (6am) 34:51
  3. Marisa Cimino (9am) 35:23

Top 3 Female Overall

  1. Deb Rooney (6am) 29:55
  2. Marisa Cimino (9am) 35:23
  3. Debbie O’Leary (6am) 36:38

Top 3 Male Overall

  1. Jon Otting (6am) 34:51
  2. Dean Pernisie (6am) 36:21
  3. Paul Cullen (6am) 36:34

Top 3 Overall (6am)

  1. Deb Rooney 29:55
  2. Jon Otting 34:51
  3. Dean Pernisie 36:21

Top 3 Overall (9am)

  1. Marisa Cimino 35:23
  2. Jo Doherty 36:57
  3. Susan Kessel 38:15

Top 3 Overall (6:30pm)

  1. Jennifer Mendelsohn 43:29
  2. Chrissy Thurmond 44:43
  3. Dana Dornbush 48:00

Top 3 Strength

  1. Paul Cullen (6am) 14:06
  2. Marisa Cimino (9am) 14:29
  3. Deb Rooney (6am) 15:06

Top 3 Finishers

  1. Deb Rooney (6am) 5:26
  2. Carol Vaghar (9am) 7:39
  3. Debbie O’Leary (6am) 8:01

Top 3 One Mile Runs

  1. Dean Pernisie (6am) 7:56
  2. Lisa DeLima (6am) 8:16
  3. Jameila Haddawi 9:03