BFC » boot camp http://www.bfcbootcamp.com Building a FIT Community Mon, 26 Dec 2011 21:25:30 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Thursday 12-31-09 http://www.bfcbootcamp.com/2009/12/30/thursday-12-31-09/ http://www.bfcbootcamp.com/2009/12/30/thursday-12-31-09/#comments Thu, 31 Dec 2009 01:25:12 +0000 BFC http://bfcbootcamp.com/?p=1239 150 Burpees for time.

It’s the last workout of 2009 so make it count!

I can’t wait to get back with all of you guys and gals next week! BFC Bootcamp is going to be so much FUN in 2010! Here’s a sneak peak of what’s coming on Monday the 4th:

FUN, FUN, FUN!

Many are stubborn in pursuit of the path they have chosen, few in pursuit of the goal. -Friedrich Nietzsche

]]> http://www.bfcbootcamp.com/2009/12/30/thursday-12-31-09/feed/ 2 Tuesday 10-27-09 http://www.bfcbootcamp.com/2009/10/28/thursday-10-27-09/ http://www.bfcbootcamp.com/2009/10/28/thursday-10-27-09/#comments Wed, 28 Oct 2009 02:21:22 +0000 BFC http://bfcbootcamp.wordpress.com/?p=944 Bootcamp 247

Don't mess with this guy!

Part 1

Push press ladder

5, 10, 15, 20, 25 lbs (10/8/6/4/2)

Deadlift ladder

35, 53, 70 (9/6/3)

35, 45, 95 (9/6/3)

4 rounds with 2 min rest between.

Part 2

20s on/ 20s off for 5 rounds

Plank

Punches

Something in human nature causes us to start slacking off at our moment of greatest accomplishment. As you become successful, you will need a great deal of self-discipline not to lose your sense of balance, humility and commitment. -H. Ross Perot

]]> http://www.bfcbootcamp.com/2009/10/28/thursday-10-27-09/feed/ 0 You can't out-exercise bad nutrition! http://www.bfcbootcamp.com/2009/08/18/you-cant-out-exercise-bad-nutrition/ http://www.bfcbootcamp.com/2009/08/18/you-cant-out-exercise-bad-nutrition/#comments Tue, 18 Aug 2009 20:07:55 +0000 BFC http://bfcbootcamp.wordpress.com/?p=508 chocochip2Photo from Insanewiches

OK guys! It’s time to get as serious about your eating as you’ve been about your bootcamp effort. One of the best, easiest, at-your-finger-tips, free, no cost guides to weight loss I’ve seen is Jordan Rubin’s Perfect Weight America. You can easily sign up for free and after filling out a few questions, literally have hundreds of recipies, a weekly meal plan, and a shopping list tailored to the selected week of meals! Sign up today!

It all boils down to this- Eat better quality foods more and more often. Join me as I ditch the breads and sweets and GET FIT. FOR LIFE.

]]> http://www.bfcbootcamp.com/2009/08/18/you-cant-out-exercise-bad-nutrition/feed/ 0 Monday 8-17-09 http://www.bfcbootcamp.com/2009/08/17/monday-8-17-09/ http://www.bfcbootcamp.com/2009/08/17/monday-8-17-09/#comments Mon, 17 Aug 2009 01:42:10 +0000 BFC http://bfcbootcamp.wordpress.com/?p=493 IMG_07013 rft:

530 m run

21 kettlebell swings

12 jumping pull-ups

]]> http://www.bfcbootcamp.com/2009/08/17/monday-8-17-09/feed/ 1 Saturday 8-15-09 http://www.bfcbootcamp.com/2009/08/14/saturday-815/ http://www.bfcbootcamp.com/2009/08/14/saturday-815/#comments Fri, 14 Aug 2009 21:59:33 +0000 BFC http://bfcbootcamp.wordpress.com/?p=487 50 Broad Jump Burpees

Perform a normal push up burpee. When you reach the standing position, instead of jumping straight up, jump forward as far as you can. Repeat 50 times.

Post time to comments.

On another note- Jeremy if you read this, send me an email- xcridingdc@yahoo.com. I lost your address for the info I needed to get to you!

]]> http://www.bfcbootcamp.com/2009/08/14/saturday-815/feed/ 2 Tabata Thursday! http://www.bfcbootcamp.com/2009/08/13/tabata-thursday/ http://www.bfcbootcamp.com/2009/08/13/tabata-thursday/#comments Thu, 13 Aug 2009 00:36:12 +0000 BFC http://bfcbootcamp.wordpress.com/?p=480 burpee20 sec on/ 10 sec off for 8 rounds of each:

Push ups

Box jumps

Renegade rows

Sit ups

]]> http://www.bfcbootcamp.com/2009/08/13/tabata-thursday/feed/ 0 Get clean press http://www.bfcbootcamp.com/2009/08/12/get-clean-press/ http://www.bfcbootcamp.com/2009/08/12/get-clean-press/#comments Wed, 12 Aug 2009 02:14:05 +0000 BFC http://bfcbootcamp.wordpress.com/?p=467 IMG_0282AMRAP 20 min:

5 weighted get ups

5 hang power cleans

5 push press

]]> http://www.bfcbootcamp.com/2009/08/12/get-clean-press/feed/ 0 Monday 8-10-09 http://www.bfcbootcamp.com/2009/08/10/monday-8-10-09/ http://www.bfcbootcamp.com/2009/08/10/monday-8-10-09/#comments Mon, 10 Aug 2009 00:12:10 +0000 BFC http://bfcbootcamp.wordpress.com/?p=462 IMG_0592Partner workout

Alternating 45 sec rounds of:

Railing push ups

Jump rope- single or double unders

x5

Rest 2 min

Knee ups 20s on/20s off for 3 min

Rest 2 min

Ball toss

]]> http://www.bfcbootcamp.com/2009/08/10/monday-8-10-09/feed/ 0 Saturday 8-8-09 http://www.bfcbootcamp.com/2009/08/07/saturday-8-8-09/ http://www.bfcbootcamp.com/2009/08/07/saturday-8-8-09/#comments Fri, 07 Aug 2009 21:57:22 +0000 BFC http://bfcbootcamp.wordpress.com/?p=458 DSC_35454 rounds for time:

Run 400m

15 push ups

(if you’re not on a track or don’t have the distance measured, run at a moderate pace for 2 1/2 minutes then do push ups)

Post times in comments.

]]> http://www.bfcbootcamp.com/2009/08/07/saturday-8-8-09/feed/ 3 Drop and give me 21-15-9! http://www.bfcbootcamp.com/2009/08/07/drop-and-give-me-21-15-9/ http://www.bfcbootcamp.com/2009/08/07/drop-and-give-me-21-15-9/#comments Fri, 07 Aug 2009 04:14:52 +0000 BFC http://bfcbootcamp.wordpress.com/?p=455 21-15-9

Deadlift

Burpees

Times posted in comments.

]]> http://www.bfcbootcamp.com/2009/08/07/drop-and-give-me-21-15-9/feed/ 1