Tuesday/Wednesday

3 couplets, 3 rounds of each couplet
1st exercise, 1 minute max reps
rest 30 seconds
2nd exercise, 1 minute max reps
rest 1 minute

1. Dumbbell Swings & Situps
2. DB Walking Lunges & Squats
3. DB Single Arm Push Press & Pushups

Monday

partner medicine ball work
3x through with 1 min rest
10 side to side toss
10 each chest pass
10 each overhead toss

TABATA!
20 sec on/10 sec off
5 rounds of each:
squats
pushups
situps
burpees

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Tues/Wed

20 minute AMRAP
20 wall balls
20 toes to ball (T2B)
10 med ball pushups (5 each arm)

Check out the Elite CrossFit athlete spotlight HERE

Monday

Elite CrossFit at the lululemon Wicked Wake Up WOD this weekend hosted by River City CrossFit. This photo was pre domination!! Domination by perfect form!!

At the track today

WOD:
4 rounds for time
400m run
25 squats
25 pushups

Tues/Wed

Drill: overhead series
Press, Push Press, Power Jerk

WOD: 5 rounds for time
5 single-arm DB push press
other arm
10 DB front squats
10 burpees

Monday

Skills: air squat, front squat, overhead squat

WOD: 15min AMRAP
1 FAST lap around bball court
20 situps
15 squats
10 pushups

Thurs/Fri

Warm Up
5 minutes jog
3 minutes squats
1 minute pushups

WOD (with partner)
10 feet-to-feet MB situps
10 MB chest pass
tag team 2 laps around bball court run

Tues/Wed

25 UNBROKEN dumbbell swings
75 walking lunges
75 pushups
75 situps
75 squats
25 UNBROKEN db swings

Monday Workout

6am bootcamp class was cancelled due to wellness center being un-open. You are more than welcome to come at 5pm.

WOD# 1: 4 rounds for time
15 MB slams
10 MB situps
Rest 5-7min
WOD #2: 4 rounds for time
15 wall balls
10 MB pushups (5 each arm)

Thurs/Fri

Lots and lots of dynamic stretches!!
3x through, 1 minute MAX med. ball slams
WOD
8 rounds for time
4 pushups
6 single leg squats
8 dumbbell swings
Have a happy and safe 4th weekend!!


ANNOUNCEMENT!! Monday 6AM bootcamp will NOT meet on July 5th due to wellness center opening late. All other Monday classes will still meet.

Tues/Wed

25 box jumps/step ups for time
2min rest
25 pushups for time
3min rest
WOD
15-12-9
DB Snatches each arm
Burpees

Monday

Warm Up: jog to track, 10 pushups, 10 SLOW and DEEP squats
Plank Holds on Right and Left Arms: 2x max on each side
Track: 4x 100yd sprint. Building from 65%-75%-85%-95%. 1:3 work:rest ratio.

WOD: 12min AMRAP
10 pushups, 10 sit-ups, 10 push ups, 10 squats

Thurs/Fri WOD

"100 Interrupted Sit Ups"

You will perform 100 medicine ball weighted sit ups. However, every minute, on the minute, you will be interrupted by 7 medicine ball slams. You have the remainder of that minute to continue sit ups with a continuously running total. Workout ends when you have totaled 100 MB sit ups, and X amount of slams.

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Tues/Wed WOD

Squat and Pushup exercises for warm up

Turkish Get Ups!!!

20min AMRAP
20 wall balls
10 burpees
3 TGU each side

We Are Elite

By joining Elite CrossFit for the summer bootcamp program, you are joining a community of CrossFit "brand" affiliates, gyms, information, nutrition, lifting, workshops, journals, pictures, videos, and all the fitness information you could ever want! http://www.crossfit.com/ is dubbed "main site" and is the main home page for all things CrossFit. Check it out and better your CrossFit and Bootcamp knowledge!!

Monday WOD
5 rounds for time
35 jumping jacks
5 man makers
5 windmills each side

15 Min AMRAP

as many rounds as possible in 15 minutes of:
15 pushups
20 yards and back of bear crawl
10 dumbbell swings

Monday

Know your vocab terms!!
Hang: starting standing with barbell at high-thigh position, arms straight
Power: catching the barbell in the "power" or "jumping" position. This constitutes MAYBE as a 1/8 to 1/4 squat depth
Squat: receiving the barbell in the full squat position, that means butt BELOW knees
Full: full range of motion of the lift. Starting with barbell on floor, receiving in the full squat position

WOD
5 burpees
25 dumbbell deadlifts
10 burpees
25 dumbbell hang squat cleans
15 burpees
25 dumbbell push jerk
20 burpees
25 dumbbell walking overhead lunges--one handed (25 total so switch as needed)

Tuesday/Wednesday WOD

drills: deadlifts
strength and practice: 2x7 DL's with barbell

15-12-9-6-3 reps each of:
deadlifts
wall balls

then...
25 burpees for time!!

post DL weight and time of WOD to comments

run run run

Bootcampers at the track today!!

Warm up with agility drills, flexibility work, and POSE drills

2x400m at 65%
4x200m at 75%
6x100m at 85-95%
Sufficient rest between efforts. Post best times to comments :)

Slacker Coach

Sorry bootcamp gang!! For those of you who read my blogs...I have not been posting on the bootcamp site.
The WOD for today was a 10min AMRAP of:
7 MB squat cleans
7 lateral burpees over the med ball

Check out the video below more info and instruction on the clean and its progressions. The demo girl in the video is pretty sufficient...10 points Monday for the person who can tell me what she is doing incorrectly!! Post answer in "comments"


Coaches Info:
Emily Van Vleck emily@elite-crossfit.com
Chely Galvan chelygalvan09@yahoo.com
Anjanette Kirkland anjanetterkirkland@yahoo.com
Crystal Boyd cryslee11@yahoo.com
***CONGRATS TO CRYSTAL for attending the USA Weightlifting certification this weekend!! Feel free to pick any of the coachs' brains with questions you may have concerning a specific move, workouts in general, nutrition, or anything you may find relevant!! They are here for YOU! Everyone keep up the great work :)

Week 1 Complete

Great to have everyone in class this week! We covered a lot, lots of technique we will be using throughout the summer. Technique and solid foundational skills are ESSENTIAL, if not CRUCIAL! Efforts, intensity, reps, weights, rounds---all can be modified if needed. Essential skills are NOT up for debate. So great job this week learning a lot of new things and rockin the workouts!!

Some things to review--
Squats-butt back, heels down, chest up
Press-tall posture, abs tight
Push Press-dip and drive!
Clean-deadlift, shrug, drop, front squat, stand
Burpees-just make it!! :)

Lookin to fill class with more people. Look out for those who will push you, and keep pushin yourselves!!

Meet Your Coaches!!!

Awesome ALL-FEMALE coaching staff of the Elite CrossFit Summer Bootcamp Program!!!

Chely Galvan: M-W-F 6am

Anjanette Kirkland: M-W 12pm

Emily Van Vleck: M-T-Th 5pm and Fri 12pm

Up and Running!!

Welcome to the Elite CrossFit UIW Summer Bootcamp Program Blog Page!! The Summer Bootcamp is a 3-month foundational fitness program designed to help you reach maximum fitness potential and teach you how to maintain that throughout a lifetime. We will be working on bodyweight movements, kettlebell and medicine ball work, plyometrics and any and all combinations inbetween! You will be increasing your 10 areas of fitness (aerobic endurance, stamina, strength, speed, balance, agility, coordination, flexibility, power, and accuracy) in a motivational and inclusive setting.

There are 3 options for class times:
Monday-Wednesday-Friday 6-7am OR 12-1pm OR
Monday-Tuesday-Thursday 5-6pm
*Fee is $275.00 for the entire program

This blog will be open to all participants in the summer program and will have daily postings including: workouts of the day (WOD), pictures and videos, open comments, progressions of class participants, and articles/journals/rants on nutrition, strength, health, and anything I find interesting!!

The program starts Monday, May 17th! If you are interested please contact me (Emily Van Vleck) at 707-328-5120 or at emily@elite-crossfit.com or register for Summer Bootcamp HERE