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Black Flag Winners for Week 1 - 4th Platoon East

Wed, 30 Jul 2008 16:30:00 GMT

Congratulations to the 4th Platoon East for winning the Guidon for Week 1!!

Your motivation and dedication to the program in the first week of the 05 Crucible 2008 led your instructors to confidently put you in for this award.

Keep it up! Can you win it again in Week 2?

19 People enrolled in the class??? Was it raining cats and dogs friday or what? THAT is dedication!

GET FIT!
Chief Everhart

WEDNESDAY WOD - WEEK 4

Wed, 07 May 2008 20:07:00 GMT

WARM-UP: CADETS randomly choose an exercise. Perform 10-15 REPS of each exercise they choose. Go through 6-8 exercises depending on the type and condition of the class.

EXERCISES: FORM two lines with the cadets. Front row facing the back row. QUICKLY make sure that most pairs are male/male and female/female and comparable in height. If you can't get them exactly matched, it's not a huge deal.

These exercises will be partner assisted:

1 Minute Each Exercise each person.

Partner: Person assisting
Exerciser: Person doing the exercise

1) Push-Up - Partner stands above or beside exerciser with their hands lightly on their backs. Partner provides slight resistance to exerciser - After 1 minute, partners switch. Have them do PU without resistance if needed.

2) Leg Lifts - Partner stands, feet shoulder width apart. Exerciser lays on back, and grabs partner's ankles for support. Exerciser lifts legs up as in standard leg lift. Partner pushes legs back down to the ground as they come up. - Switch after 1 minute

3) Military Press - Partner stands, exerciser sits with back to partner with arms above head. Exerciser grabs hands with partner. Exerciser performs presses up and down as partner provides resistance. Switch after 1 minute

4) Sit-Ups - Partner holds feet for exerciser while they perform sit ups. Switch after 1 minute.

5) Biceps/Pulldowns - Positions are the same as in Military press except standing person will try to pull up as if doing bicep curls, and sitting person will be pulling down as in a lat pull down. Provide appropriate resistance each way so that exercise is smooth and fluid.

6) Crunches - Lie down in regular crunch position with your hands behind or beside your head and your elbow pointed up. Your partner will be standing so that they are straddling your head.

Crunch up to the top position. At this point, your partner will pull back on your elbows while you resist the pull and try to stay crunched. This will give you a negative crunch movement. Make sure cadets are not holding their breath, and have them stop immediately if they are getting dizzy (especially for folks with hypertension).

JOG 2 MINUTES

REPEAT (X1 - total of two times)

COOL DOWN - MAKE SURE YOU ARE STRETCHING THEM OUT ON THE COOL DOWN TOO!!

TUESDAY WOD - WEEK 3

Wed, 07 May 2008 20:06:00 GMT

WARM-UP: Side Straddle Hop, Jog In Place, Push-Ups, Overhead Arm Claps

WORKOUT:

JOG 2 MINUTES

PYRAMID SPRINTS (3)

2 MINUTES EXERCISES -

MOUNTAIN CLIMBERS (30 SECONDS)
SIDE STRADDLE HOPS w/ RIFLE (30 SECONDS)
SUPINE BICYCLE (30 SECONDS)
JUMP THRUSTER w/ RIFLE (30 SECONDS)

SUICIDE DRILLS
LINE 1: BEAR CRAWL
LINE 2: LUNGE
LINE 3: BROAD JUMP
LINE 4: SPRINT

2 MINUTES EXERCISES -

BURPEES (30 SECONDS)
SCISSOR PLANKS (30 SECONDS)
AIR SQUAT w/ RIFLE (30 SECONDS)
LUNGE w/ RIFLE (30 SECONDS)

SUICIDE DRILLS
LINE 1: CATERPILLAR (Start in the push up position, walk feet up to point where they touch the hands (butt in the air), then walk hands out to point where cadet is back in the push-up position)
LINE 2: LUNGE
LINE 3: BROAD JUMP
LINE 4: SPRINT

2 MINUTES EXERCISE -

MOUNTAIN CLIMBER (1 MINUTE)
MONKEY SQUATS (1 MINUTE)

PYRAMID SPRINTS (4)

AB BUSTER!!!! - 5 to 10 minutes

COOLDOWN: Lower Body Focus

MONDAY WOD - WEEK 4

Wed, 07 May 2008 20:05:00 GMT

WARM-UP: Jog In Place, Side Straddle Hop, Mountain Climber, Ski Jumper

WORKOUT:

#1 - 10 MINUTES:

60 SECONDS to complete each GROUP of the following exercises - In other words, GREEN must do 5 Push Ups, 5 Supine Bikes, 10 Bench Dips, and 2 Burpees in 60 Seconds. When 60 Seconds is up, they START OVER no matter where they are in the group).

- Jog in Place if they get through the whole group in 60 seconds:

PUSH UP (5 / 10 / 15)
SQUAT (10 / 15 / 20)
BURPEES (2 / 3 / 5)

(At the end of each 60 seconds, cadets MUST reset and start all exercise reps over. Obviously they will not be able to complete this in one minute. The point is to get through the exercises rapidly)

Water Break

#2 - 10 MINUTES:

90 SECONDS to complete each of the following exercises - Jog in Place if they get through the reps:

SHOULDER PU (5 / 10 / 15)
SUPINE BICYCLE (5 / 10 / 15)
ALTERNATING PU REST POSITIONS(10 / 15 / 20)
MOUNTAIN CLIMBERS (4 COUNT) (5 / 10 / 15)

Water Break

#3 - 10 MINUTES:

120 SECONDS to complete each of the following exercises - Jog in Place if they get through the reps:

LUNGES (5 / 10 / 15)
STRAIGHT LEG SIT UP (5 / 10 / 15)
MONKEY SQUATS (10 / 15 / 20)
BURPEES (2 / 3 / 5)

COOLDOWN: Complete Stretch Out

FRIDAY WOD - WEEK 3

Fri, 02 May 2008 18:13:00 GMT

We've done this one before. Try to do it outside if at all possible (The more spread out, the better it is). Instructor can decrease or increase numbers as needed to fit the group average (for example 20 of everything and 15 burpees). After round 1 is complete, decrease the numbers by 10 and have them do it again.

Warmup - Cadet led (3 exercises)

Workout-

Stations:
1.NW corner- 30 air squats (sandbag deadlifts where available)
2.W side - 30 shoulder push ups
3.SW corner - 30 jump thrusters
4.S side - 30 push ups
5.SE corner - 30 side straddle hops
6.E side - 30 up and forwards with rifles
7.NE corner - 30 wide arm push ups
8.N side - 20 BURPEES!!!
9. Pull ups -failure +5 (where available)

Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center.
First two people from each team will start by sprinting to station 1. After completing station 1, sprint back to center and continue to station 2. At this time the second pair of cadets may start sprinting to station 1, and so on for all other groups.
Movement to stations must be done in the following manner:

Sprint to and from station 1
Lunge to and from station 2
Grapevine to and from station 3
Straddle run to and from station 4
Skip to and from station 5
Crab walk/bear crawl to and from station 6
Sprint to and from station 7
Bear crawl to and from station 8

Once all stations are completed, jog until all members of team are done!!

ALTERNATE for limited space - Organize cadets in same fashion, use the same exercises and movements except have them do the exercises at the baselines of the gym floor. For example, everyone will line up, shoulder to shoulder, on one base line. The first 2 individuals will sprint to the opposite baseline and do squats, then return to the line. At this time the second pair will start their sprint and squats while the first pair will lunge across and do shoulder push ups.

WEDNESDAY WOD - WEEK 3

Fri, 02 May 2008 18:10:00 GMT

Warmup: Jog in place, overhead arm claps, push ups, leg lifts, flutter kicks, crunches

WOD:

Push up B2B X 4 - 10 second push/5 second hold in down position
Flutter Kick B2B X4 - 20 sec flutter/10 sec hold at 6 inches

Bear crawls at instructor's discretion

Overhead arm claps X4 - 20(4count)/10 second hold
Crunches B2B X4- 20 sec crunches/10 second hold in up position

Crab walk at instructor's discretion

Push up X4 - 10 sec pushups/ 20 second in rest positions (either sag in the middle or flexed back)
15 windshield wipers (4 count)

Run 2min (jog/walk for those with injuries; retrain in proper biomechanics)

Water break

Repeat X1
Long stretch out.

Congratulations to the EAST WICHITA EVENING CLASS

Tue, 29 Apr 2008 15:29:00 GMT

You want motivation? The East Wichita Evening training group has it....from the LOUDEST and MOST MOTIVATED to the best attended, the East Wichita Evening training group took WEEK 1 hands down!

Think your training group has what it takes to "capture the flag"?

Wouldn't it have been nice if they'd all shown up for the PICTURE??? GET FIT! Chief

MONDAY WOD - WEEK 3

Mon, 28 Apr 2008 14:22:00 GMT

Warmup: Jog in place, overhead arm claps, push ups, monkey squats

WOD:

Circuits:
Exercise for 2 minutes at a station for round 1 (partner resisted exercises), then 1 run lap
around perimeter stopping at the next station.

Continue in this fashion throwing in bear crawls, crab walks
every 3-4 exercises. Length of time for bear crawl/crab walk is at instructor's discretion depending on the group.

WATER BREAK

1 Minute Circuits:

Push up
Swimmer (active rest)
Flutter kicks
Crunches (active rest)
Cobra
Side straddle hops
Overhead arm claps/ up and forward with rifles (active rest)
Incline/decline Push up or wide arm push up

Cooldown/Stretch

MONDAY WOD

Tue, 15 Apr 2008 19:38:00 GMT

STARTER WOD -

WARM-UP: JOG IN PLACE, SIDE STRADDLE HOP, LUNGE IN PLACE, SUPINE BICYCLE, MOUNTAIN CLIMBER

WORKOUT:
DAY 1 - 75% Strength / 25% Cardio

Exercises -

PUSH-UP
LUNGE IN PLACE
BENCH DIP
SIDE STRADDLE HOP
SCISSOR PLANK
JUMP THRUSTER

GREEN GROUP: 10 to 1
BLUE GROUP: 15 to 6
RED GROUP: 20 to 11

You have 35 Minutes to complete these exercises

COOL DOWN - Include yoga techniques - Downward Dog and Upward Dog for additional strengthening.

Rachel Murphy wins Mrs. Kansas, 2008

Mon, 14 Apr 2008 15:46:00 GMT

Mrs. Wichita, and now Mrs. Kansas, 2008, Rachel Murphy has a lot to talk about around the water cooler this morning! As of this weekend, Rachel has taken the crown of Mrs. Kansas, 2008. She now competes in the Mrs. United States competition in Las Vegas later this year.

Rachel used Blackhawk Boot Camp Fitness to get her into shape in the six short weeks leading up to the Mrs. Kansas Competition.

Blackhawk Boot Camp Fitness is a proud sponsor of Rachel Murphy and her bid to make Mrs. United States, 2008!

Congratulations Rachel! We knew you could do it!

GET FIT!
Chief Everhart