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Mon, 27 Nov 2006

"Finally, You Can Stop Racking Your Brain Wondering How to Plan, Organize and Run Fitness Bootcamp Workouts."


“U.S. Marine and Fitness Bootcamp Expert Reveals the Hard-Nosed Training, Team Building Principles, Inspirational Anecdotes, and Private Lessons that Will Quickly and Easily Grow Your Camp to Legendary Status.”

As Featured at Ryan Lee’s 2nd Annual Bootcamp for Fitness Professionals

Dear Fitness Professional,

You're about to discover some of the most powerful Fitness Bootcamp workouts ever created. Even better, the workouts are packaged in a system guaranteed to promote the growth of your camp while saving you tons of time. Now you can fast-forward through several years of trial and error and have the same success I enjoy today!

My name is Jerry Hill. I'm an internationally recognized Fitness Expert, conference speaker on bootcamps and founder of Philadelphia-based FitForce Camp. My ground-breaking bootcamp workout manual is guaranteed to help if you’re just getting started OR you’re a seasoned bootcamp vet.

Over the years I’ve created and led thousands of top-notch bootcamp workouts. This e-book provides you with access to the best of the best -- workouts proven to produce results. Along with the time-tested workouts, you’ll learn how to avoid common mistakes through my previously undisclosed coaching tips. The e-book is a manual for success, revealing the formula to create an outstanding fitness program and the rare fitness philosophy that will drive the success of your bootcamp to a whole new level.

Click Here to Discover the Insider Secrets to Creating Successful Bootcamp Workouts

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Tue, 21 Nov 2006

This winter FitForce Camp will be powered by CrossFit Philly!


FitForce Camp provided the environment where one could excel in their fitness pursuits and beyond. The spirit of FFC once embraced is truly life enhancing; this spirit and energy is strong and lives on in all its Members. In the end FFC was one heck of a workout; to a small family who met regularly in downtown Philly it was so much more. I’m forever grateful for our time together.

Finally, I only have one quote written down and taped to my computer; it is a common theme here at FFC and perhaps no more significant than many others I've posted but for some odd reason it’s the only one:

"Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race."
Calvin Coolidge

A. Dynamic Warm-up - Cal's

B. One last Nasty circuit

1. Run down ramp (200yards)
2. 20 x Ins/outs
3. 20 x Walking lunge(each leg)
3. Run 200 yards
4. Jump/hop up 1 flight of stairs
6. Draw 4 cards from the Deck

Diamond = Dips
Hearts = Pushups
Clubs = Squat jumps
Spades = Lateral barrier Jump

*ADD 2 reps per round with the ins/outs and W lunge, add 2 cards to your hand every round also!*

**Repeat for as many rounds as possible in 30 minutes**

Lauri finished with 54 cards, 6 full rounds!



CrossFit Philly

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Mon, 20 Nov 2006

Only One Day left of camp - Come get some!

Some people have dreams that they pack away in the back of their minds. On occasion they brush the cobwebs off to sneak a quick peek at them and wonder; "what if?"

You are not that person.

It takes an incredible amount of guts to put your goals on the line; to hold them up in front of others and then display the courage to persevere.

You are that person.

It’s been an honor…

A. Dynamic Warm-up - Cal's

B. Team races with some new and old Toys!

Divide the camp into TWO teams. Each team has , 3 Slam Balls, 3 Situp stations, 3 Burpee stations, 2 Woody-Bag stations, 3 kettlebells and 2 tires. Score as many points as you can on each station.

We Played two 12 minute games

1. Burpee x 10 = 1 point
2. Slam Ball x 15 = 1 point
3. WB Thruster x 20 = 1 point
3. Kettlebell Swings x 25 = 1 point
4. Situps x 30 = 1 point
6. Tire sprint 60 yards out then back = 1 point

Today it was Old Timers (32 and up) verse Young guns (31 and under)

Game 1:
Young Gunz win Burpees, Slamball, Situps and Tire for the win!

Game 2:
Young Gunz win 5 of 6 categories, all except woodybag. They take game 2 and overall win!


CrossFit Philly

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Fri, 17 Nov 2006

Only TWO workouts left - Come get some!

FitForce Camp Team members have served the fitness industry by providing vivid examples of Perseverance.

They have served each other by providing heartfelt Camaraderie.

Provide the environment and people will reveal their inner strength.

Thank you.

A. Dynamic Warmup - TAG - SHuttle runs

B. Bounce to this...

30:3 - 24:2 - 18:1 - 12:1

Round ONE - 30 Reps each
Broad Jump x 30
Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps (3/5 mile)

Round TWO - 24 Reps each
Broad Jump x 24
Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps (2/5 mile)

Round THREE - 18 Reps each
Broad Jump x 18
Walking Lunge x 18(each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap (1/5 mile)

Round FOUR - 12 Reps each
Broad Jump x 12
Walking Lunge x 12(each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap (1/5 mile)

#####

As prescribed:
Steph 32:44
Wil 33:03
Lauren 33:34
Sam 34:10
Dan 35:05

Plus a round of 18
Sarah 28:32 (+18)
Lauri 29:58 (+18)
Goose 30:06 (+18)
Kathy 31:46 (+18)

CrossFit

Brutal Training

Jerry Hill Fitness Bootcamp

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Thu, 16 Nov 2006

Only 3 workouts left - come get some!

Valor: Cpl. Jason Dunham, Medal of Honor recipient




A. Calisthenics - Hip Mobility

B. Small Group Training

Teams of 3 people Each

First game:
1. Run 250 yard Ramp loop
2. 100 Jumping pullups
3. 100 Dumbbell push press
4. Run 250 yard Ramp loop
5. 100 Situps
6. 50 Burpees

Second game:
1. Run 250 yard Ramp loop
2. 100 Jumping pullups
3. 100 Goblet squats
4. Run 250 yard Ramp loop
5. 100 Situps
6. 100 Jump Squats

Third game:
1. Run 250 yard Ramp loop
2. 100 Dumbbell push press
3. 100 Goblet squats
4. Run 250 yard Ramp loop
5. 100 Situps
6. 100 Jump Squats

4th Game:
Dumbbell Thruster vs. Sky and Ground Squats

CrossFit

Brutal Training

Brand X Martial Arts

Jerry Hill Fitness Bootcamp

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Tue, 14 Nov 2006

Only Four workouts left - Come get some!

"There's nothing greater in the world than when somebody on the team does something good, and everybody gathers around to pat em' on the back."
Billy Martin

A. Ramp work and Cal's

B. Battle of the Sexes part 2

Game 1:

1. Sprint down ramp 200 yards
2. 25 dips
3. 25 step-ups total
4. Sprint 200 yards with 2 flights of stairs
5. 15 pushups
6. 30 Squats
*Mark a point for your team*
**The Men win - Average 3.4 to 3.2**

Game 2:

1. Sprint down ramp 200 yards
2. 25 dips
3. 25 Walking Lunges total
4. Sprint 200 yards with 2 flights of stairs
5. 15 pushups
6. 30 total Mountain climbers
*Mark a point for your team*
**The Women win - Average 4.4 to 4.0**

The Women take the day: 7.6 to 7.2!

CrossFit

Brutal Training

Fitness Camp - Philadelphia

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Mon, 13 Nov 2006

Only FIVE Workouts left - Come get some!

"If you greatly desire something, have the guts to stake everything on obtaining it.”
- Brendan Francis


Fightin' in the Rain


Last year...

A. Dynamic Warmup - Cal's - Hip Mobility

B. 4 x 4, Fun in the rain

In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:

1. Slamball
2. Kettlebell Swings
3. Burpees
4. Situps

**Rest 2 minute**
*Repeat for FOUR total rounds*

C. 4 laps around Korea for time

###########

4 x 4 Fight in Philly:
Lauren 316
Dan 361
Jason 393
Ini 409
Sam 412
Ines 442
Goose 474
Eric 475
Diana 492
Lauri 615
Janine 680

4 laps for time:
Ines 8:50
Lauren 7:50
Jason 7:50
Ini 7:25
Diana 6:50
Lauri 6:47
Dan 6:42
Eric 6:32
Sam 6:28
Goose 6:18
Kathy 6:17
Janine 6:12

CrossFit

Brutal Training

Want to push the boundaries?

[/october] permanent link

Fri, 10 Nov 2006

Todays Workout: Walking KB Swings - Broad Jump Burpees - Diablo Hurls

Direct link to YouTube

[/october] permanent link

Only SIX days left of FFC Philly - Come get some!

"I will never surrender of my own free will. If in command I will never surrender my men while they still have the means to resist."
USMC - Article II of the Code of Conduct

A. Dynamic warmup

B. Travel time

1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*Scale to your level: 3, 4 or 5 rounds*

C. Diablo Medicine Ball Hurl

Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.

1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*Scale to your level: 3, 4 or 5 rounds*

D. Jumping Kelly

1. 30 Bench Jumps
2. 30 Dips
3. Run 1/5 mile
*Scale to your level: 3, 4 or 5 rounds*

#####
Times ranged from 32:16 to 36:40
Goose 5-5-5
Catlyn 4-2-2
Janine 5-5-5
Sarah 5-5-5
Sam 5-4-3
Lauri 5-4-4
Dan 4-4-3
Jason 4-4-3
Gerry 3-3-3
Steph 4-5-3
Ini 4-3-4

Jeremy Jones = Diablo CrossFit

CrossFit

Brutal Training

Fitness Camp - Philadelphia

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Thu, 09 Nov 2006

Only SEVEN days left of camp - come get some!

This Friday November 10th is the Marine Corps 231st Birthday:
This unique holiday for warriors is a day of camaraderie, a day to honor Corps and Country. Throughout the world on 10 November, U.S. Marines celebrate the birth of their Corps -- the most loyal, most feared, most revered, and most professional fighting force the world has ever known.



231: Jumping chinups
231: Pushups
231: Situps
231: Squats

Partition the effort as needed - We did 9 rounds of 23 reps and the 10th round was 24

The Marine Corp Birthday is always a big day to celebrate - We got the party started a day early to inspire YOU to join in!

The Birthplace of the Marine Corp is right here in Philadelphia and within 1/2 block from where we workout every single day:

On November 10, 1775, the Continental Congress commissioned Samuel Nicholas to raise two Battalions of Marines. That very day, Nicholas set up shop in Tun Tavern, Philadelphia. He appointed Robert Mullan, then the proprietor of the tavern, to the job of chief Marine Recruiter -- serving, of course, from his place of business at Tun Tavern. Prospective recruits flocked to the tavern, lured by (1) cold beer and (2) the opportunity to serve in the new Corps of Marines. So, yes, the U.S. Marine Corps was indeed born in Tun Tavern. Needless to say, both the Marine Corps and the tavern thrived during this new relationship.

#####

231:
Gerry 31:44
Dan 30:55
Ines 30:04
Jason 30:04
Diana 29:34
Steph 29:09
Catlyn 28:24
Eric 26:06
Kathy 26:01
Goose 22:58
Lauri 22:15
Sarah 19:19

We finished with team runs

Semper Fi!

CrossFit

Brutal Training

Fitness Camp - Philadelphia

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Tue, 07 Nov 2006

Only nine days left of camp - come get some!

“The road to excess leads to the palace of wisdom...for we never know what is enough until we know what is more than enough.”
- William Blake




A. Hip Mobility, Cal's and Ramp Sprint

B. Set the Table

Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slamball x 1 min
3. Dumbbell Push Press x 1 min

C. Serve it up

1. Run 200 yards
2. Perform 10 Push-ups
3. Perform 15 Walking Lunge each leg
4. Sprint 200 yards including 2 flights of stairs
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*

5b. In round two Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*

5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
*repeat circuit starting at beginning, go back to 5a...and so on*

**As many complete rounds as you can in 25-30 minutes**

#####

5 rounds:
Jane 20:09
Jason 25:13
Gerry 25:23
Ini 25:40

6 rounds:
Wil 24:40
Lauri 25:03
Diana 26:33
Steph 27:07
Lauren 27:12
Dan 27:23
Ines 27:44

7 rounds
Goose 25:35
Janine 27:11
Kathy 28:11
Eric 28:27

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Mon, 06 Nov 2006

Only ten days left of camp - come get some!

"The only true freedom each of has in life is the freedom to choose. The most important choice is who we will become.”
- John C. Maxwell


A. Dynamic Warmup

B. Partner relay - Skips, Sprints and mountain climbers

C. Goblets and more...

1. 10 Burpees with a pushup
2. 20 Goblet squats
3. 30 Step-ups each leg
4. 40 Dips
5. 50 Situps
5. Sprint 1/5 mile
*Repeat for 3, 4 or 5 rounds*

#####

3 rounds:
Jane 24:26
Lauren 26:30
Dan 26:55
Ini 27:08

4 rounds:
Wil 24:28
Di 28:57
Kathy 29:57
Steph 34:30
Ines 34:30

5 rounds:
Janine 28:00
Goose 30:47
Lauri 31:33

CrossFit

Brutal Training

Fitness Camp - Philadelphia

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Fri, 03 Nov 2006

Week 4, Day 4 - Team Training

"Besides winning, [the most fun thing is] getting out there and mixing it up with friends; it's the competition."
- Al Unser, Jr



A. Dynamic Warm-up

B. Partner Shuttle run

C. Battle of the Sexes!

Three 4-person Teams - one all men, two all women. Each team has; 2 Slam Balls, 2 Bench jump/dip stations, 2 push press stations, 2 kettlebells and 1 tire. Score as many points as you can on each station.

We Played two games a 12 minute then 10 minute
1. Slam Ball x 15 = 1 point
2. Dumbbell push press x 20 = 1 point
3. Kettlebell Swings x 25 = 1 point
4. Bench jump/Dip combo x 20 each = 1 point
6. Tire sprint 60 yards out then back = 1 point

Game #1:
The Men Win!

Game #2:
Team 1, The Women Win!

Over-all:
Team #1 (Catlyn, Ines, Janine, Kathy) win the bench jump/dip category
Team #2 (Jane, Lauren, Sarah and Steph) win the Tire Sprint category
Team #3 (Butch, Eric, Goose and Wil) win the Slamball, Push press and Swing categories for the over-all title

D. 2 Laps for time

Ines 3:37
Lauren 3:28
Steph 3:28
Kathy 2:54
Wil 2:54
Eric 2:48
Goose 2:47
Butch 2:44
Sarah 2:43
Janine 2:37

CrossFit

Brutal Training

Jerry Hill Philadelphia Fitness Camp

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Thu, 02 Nov 2006

Week 4, Day 3 - Rain Day - Under I-95

A great camp has dedication. It is lead by a Core of Veterans who set the standards and never accept defeat.
- Coaches note, FFC

A. Cal's - Hip Mobility

B. Classic Tabata

20 seconds of work, 10 seconds of rest for 8 straight sets. Work straight through all 32 intervals. Your score is the Least amount of reps you get in any 20 second time span during the 8 straight sets of each exercise.

1. Ring Rows
2. Pushups
3. Situps
4. Squats

C. Team Training

1. Burpees x 10 = 1 point
2. Squat Jump x 10 = 1 point
3. Jumping lunge x 10 each leg = 1 point
4. Mountain climber x 10 each leg = 1 point
5. Run 1/4 mile = 4 POINTS

Young Gunz = 90
Old Timers = 101

#####

Tabata: Row - Push - Sit - Squat

Butch: 6 - 10 - 10 -20
Jason: 6 - 10 - 9 - 12
Ines: 8 - 7 - 13 - 15
Seven: 10 - 7 - 10 - 12
Steph: 9 - 12 - 18 - 16
Janine: 16 - 14 - 21 - 22
Di: 12 - 11 - 15 - 15
Lauren: 9 - 13 - 13 - 14
Sam: 9 - 13 - 13 - 14

Janine Ties 2 FFC Records:

Situps = 21 (Sarah and Kelly)
Squats = 22 (Wil, Sarah and Janine)

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Tue, 31 Oct 2006

Week 4, Day 2 - Bootcamp Workout

Happy Halloween!


A. Cal's

B. Slammin'

1. Slamball x 15
2. Barrier Tuck Jump x 20
3. Kettlebell High Pull x 25
*As many rounds as possible in 10 minutes*

Slammin' Video

C. Hangin'

1. Step ups (each leg) x 15
2. Jumping chins x 20
3. Dips x 25
*As many rounds as possible in 10 minutes*

Hangin' Video

D. Skippin'

1. Ins/Outs x 20
2. Skip up Ramp (60 yards)
*As many rounds as possible in 8 minutes*

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Mon, 30 Oct 2006

Goblet Squats: A Look at Form

Direct link to YouTube

[/october] permanent link

Week 4, Day 1 - Bootcamp Workout

"Nothing on Earth is so beautiful as the final haul on Halloween night.”
- Steve Almond

A. Dynamic Warmup

B. Partner relay

Partner 1 sprints out 30 yards then back
Partner 2 does 10 Dumbbell Push Press
*Switch roles and repeat for 6 rounds*

C. Goblins and Goblets

1. 10 Burpees
2. 20 Pushups
3. 30 Dumbbell Goblet Squats
4. 40 Situps
5. Sprint 1/5 mile
*As many complete rounds as possible in 28-32 minutes*

#####

4 rounds:
Gerry 28:00
Catlyn 28:30

5 rounds:
Eric 28:27
Butch 29:02
Lauren 30:20
Seven 30:49
Ines 33:35

6 rounds:
Kathy 30:53
Sam 31:27
Steph 32:16

7 rounds:
Janine 30:16
Wil 31:34
Goose 31:37

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Sat, 28 Oct 2006

A week in review:

Direct link to YouTube

[/october] permanent link

Fri, 27 Oct 2006

Week 3, Day 2 - Bootcamp Workout

"The Price of Greatness is Responsibility.”
- Winston Churchill

A. Dynamic warmup - TAG!

B. Diablo Medicine Ball Hurl

Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must run, pick up the ball and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.

1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards
*As many rounds as possible in 7 minutes*

C. Gas Tank

1. Broad Jump Burpee x 30 yards (15 out, 15 back)
2. Kettlebell Swings x 26
*As many rounds as possible in 7 minutes*

D. Hopper

1. Bench Jump x 26
2. Pushups x 26
*As many rounds as possible in 7 minutes*

E. Wobble

1. Walking lunges x 40 yards
2. Squats x 26
3. Walking lunges x 40 yards
4. Squats x 26
*For time*

#####
Total Rounds of B, C and D
Dan: 8
Sam: 13
Lauren: 9
Shanee: 7
Diana: 12.5
Lauri: 13
Janine: 13
Steph: 10.5
Goose: 14

Jeremy Jones = Diablo CrossFit

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Thu, 26 Oct 2006

Week 3, Day 1 - Bootcamp Workout

"Good character is more to be praised than outstanding talent. Most talents are to some extent a gift. Good character, by contrast, is not given to us. We have to build it piece by piece - by thought, choice, courage and determination.”
- John Luther



A. Cal's - Hip Mobility - Partner Barrier Jump

B. Hanging from the rafters

1. 30 Jumping Chins
2. 40 Dips
3. Sprint Ramp

As many complete rounds as possible in 15 minutes

C. Push and Sit

1. 30 Dumbbell Push press
2. 40 Situps
3. Sprint Ramp

As many complete rounds as possible in 15 minutes

Total Time - Total rounds
Dan 28:24 - 9
Diana 28:42 - 10
Lauren 28:53 - 8
Jason 29 :15 - 8
Lauri 29:39 - 11
Ines 29:39 - 8
Gerry 29:47 - 6
Sam 29:47 - 8
Janine 30:22 - 12
Goose 30:59 - 9

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Mon, 23 Oct 2006

FitForce Camp is OFF until this Thursday October 26th

[/october] permanent link

Fri, 20 Oct 2006

Week 2, Day 4 - Bootcamp Workout - Rain Day, Under I-95

"One half of knowing what you want is knowing what you must give up before you get it.”
- Sidney Howard



A. Hip Mobility - Dynamic Warmup

B. Team Training - Embrace The Chaos!

Divide the camp into TWO teams. Each team has 3 Jumping Chinup stations, 3 Slam Balls, 3 kettlebells, a 1/4 mile running loop, and a 30 yard Walking lunge course. Score as many points as you can on each station.

We Played two 15 minute games

1. Slam Ball x 15 = 1 point
2. Jumping Chins x 20 = 1 point
3. Kettlebell Swings x 25 = 1 point
4. Walking Lunge x 30 yards = 1 point
6. Sprint 1/4 mile = 1 point
Today it was Old Timers (32 and up) verse Young guns (31 and under)

The Old Timers win 4 of 5 categories for the convincing first round win!
The Young Gunz win 3 of 5 categories for the 2nd game comeback win!

Overall result is a flat out tie: 2-2-1:
Slam: 5.2 - 6 (OT)
Chin: 7.2 - 8.5 (OT)
Swing: 7.2 - 5.9 (YG)
Lunge: 6.4 - 6.4 (tie)
Sprint: 4.4 - 4.3 (YG)

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Thu, 19 Oct 2006

Week 2, Day 3 - Bootcamp Workout

"Whatever you do today, do it better tomorrow.”
- Robert Schuller



A. Hip Mobility - Cal's

B. Riverfront Gambling - Team training

Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.

First Game:

Hearts = Sky and Ground Squat
Diamonds = Situp
Clubs = Burpee
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise!

Team Dan, Shanee, Goose, Wil and Ini finish first!

####################

Second Game

- ALL REPS ARE DOUBLED!:

Hearts = Sky and Ground Squat
Diamonds = Situp
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the stairs, plus you do 20 reps of each exercise!

Team Steph, Ines, Sarah and Eric finish first!

####################

Third Game

- ROLL THE DICE, multiply the number shown x the card flipped - So flip a Ace of hearts and roll a 4 and you have 44 Burpees! :

Hearts = Burpee
Diamonds = Pushup
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the stairs, plus you do 20 reps of each exercise!

Team Sam, Seven, Di and Lauri finish first!

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Tue, 17 Oct 2006

Today's workout:

Direct Link to YouTube

[/october] permanent link

Week 2, Day 2 - Bootcamp Workout

"Some people succeed by what they know; some by what they do; and a few by what they are.”
- Elbert Hubbard

A. Hip Mobility - Cal's - Crane Sumo

B. Kitchen Sink...

1. 20 Dips
2. Run 200 yards
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Step-ups (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Lateral Tuck Jump
4. Run 200 yards including 2 flights of stairs

*As many complete rounds as you can in 30 minutes*

###########

7 rounds:
Gerry 27:06
Jason 27:31

8 rounds:
Seven 27:52
Ines 29:09

9 rounds:
Sam 28:19
Mike 28:26
Dan 28:29
Steph 29:51

10 rounds:
Wil 28:29
Kathy 28:32

11 rounds:
Goose 27:54
Janine 28:09
Lauri 30:10

CrossFit

Brutal Training

Fitness Camp - Philadelphia

[/october] permanent link

Mon, 16 Oct 2006

Week 2, Day 1 - Philadelphia Fitness Camp

"Greatness, in the last analysis, is largely bravery. Courage is escaping from old ideas and old standards and respectable ways of doing things.”
- James Harvey Robinson


The OT Crew is Looking strong this camp...

A. Dynamic Warmup

B. Partner shuttle run with 20 MC's

C. PHA this...

In this workout you have FOUR stations - You move through each station after 30 seconds. One round is 2 minutes, today we did 5 total rounds. This is a non-stop 10-minute circuit.

1. Ring Rows
2. Situps
2. Squat
4. Dumbbell Push Press

D. Short Course Baseball...

Run 20 yards between each base

1st 20 Burpees
2nd 20 Pushups
3rd 20 Burpees
Home 20 Pushups

Score as many runs as you can in 10 minutes
We Did descending sets each Round

Old Timers Win!
Average per person = 2.71 to 2.62

E. Run 3-4 Laps for time

###########

PHA this...score:
Syreeta 320
Dan 323
Ines 333
Seven 355
Eric 425
Stephanie 441
Diana 483
Goose 486
Sam 495
Wil 500
Sarah 510
Lauri 525
Janine 581

4 Laps For time:
Sarah 5:33
Goose 5:58
Janine 6:01
Kathy 6:18
Sam 6:22
Diana 6:25
(3) Syreeta 6:30
Lauri 6:32
Eric 6:33
Stephanie 7:12
Lauren 7:39
Ines 8:06
Seven 8:07

CrossFit

Brand X Martial Arts

Brutal Training

Want to push the boundaries?

[/october] permanent link

Fri, 13 Oct 2006

Today's workout:

Direct Link to YouTube

[/october] permanent link

Week 1, Day 4 - Philadelphia Fitness Camp

"A talent is formed in stillness, a character in the world's torrent.”
- Johann Wolfgang Von Goethe



40 degrees in Philly - 6:00 AM

A. Dynamic Warmup - Hip Mobility

B. Partner shuttle run

C. Tag!

D. Five round Fight in Philly

In this workout you have THREE stations - You move through each station after 60 seconds. This is a non-stop 3-minute circuit followed by a 1 minute rest. Today is 5 rounds. The stations are:

1. Bench Jumps
2. Slamball
3. Kettlebell Swings

**Rest 1 minute**
*Repeat for FIVE total rounds*

###########

Fight in Philly score:
Lauren 206
Jason 285
Kathy 290
Dan 318
Gerry 324
Stephanie 366
Sam 370
Lauri 413
Diana 420
Goose 447
Wil 452
Janine 470

CrossFit

Want to push the boundaries?

[/october] permanent link

Thu, 12 Oct 2006

Week 1, Day 3 - Outdoor Training in Philadelphia!

"Look carefully at the closest associations in your life, for that is the direction you are heading."
- Kevin Eikenberry


A. Calisthenics

B. Burpee Partner competition

C. Skipping up the Ramp

D. Small Group Training

Teams of 3 people Each

First game:
1. Run 250 yard Ramp loop
2. 100 Dips
3. 100 Dumbbell push press
*Repeat for 2 straight rounds*

Team Dan, Steph and Wil finish first!

Second game:
1. Run 250 yard Ramp loop
2. 100 Situps
3. 100 Sky and Ground squats
*Repeat for 2 straight rounds*

Team Dan, Steph and Wil finish first again!

Third game:
Same as Game one...NEW winnners - Team Di, Seven and Kathy!


CrossFit

Brand X Martial Arts

Jerry Hill Fitness Bootcamp

[/october] permanent link

Tue, 10 Oct 2006

Week 1, Day 2 - Outdoor Fitness Training in Philly

"Most of us plateau when we lose the tension between where we are and where we ought to be."
- John Gardiner


A. Calisthenics - Hip mobility

B.Tabata Style Superset

1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**

C. Leg Warmer

1. Run 200 yards
2. 30 Dips
3. 30 Walking Lunges
4. Run 200 yards including 2 flights of stairs
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*

Tabata Style Superset:
Shanee: 139
Ini: 172
Jason: 190
Gerry: 202
Sam: 224
Lauren: 225
Tara: 226
Goose: 226
Stephanie: 232
Eric: 238
Lauri: 252
Janine: 312

Leg Warmer:
3 rounds:
Shanee: 18:30

4 rounds:
Jason: 17:50
Lauren: 18:00
Tara: 18:03
Gerry: 19:45

5 rounds:
Eric: 19:49
Sam: 20:19
Ini: 20:26
Stephanie: 21:17

6 rounds:
Goose: 18:36
Lauri: 19:10
Janine: 20:52
Kathy: 21:17

CrossFit

Jerry Hill Fitness Bootcamp

[/october] permanent link

Mon, 09 Oct 2006

Week 1, Day 1 - Our First day of a Brand New Camp!

"Nothing of worth or weight can be achieved with half a mind, with a faint heart, and with a lame endeavor."
- Isaac Barrow


A. Dynamic Warm-up - Hip Mobility

B. Partner Shuttle run competition

1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*

C. Team races with the Toys!

Divide the camp into TWO teams. Each team has , 3 Slam Balls, 3 Situp stations, 3 Tuck-Jump Burpee stations, 3 push press stations, 2 kettlebells and 2 tires. Score as many points as you can on each station.

We Played two 15 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettlebell Swings x 25 = 1 point
4. Situps x 30 = 1 point
6. Tire sprint 60 yards out then back = 1 point
Today it was Old Timers (32 and up) verse Young guns (31 and under)

We played one game for 20 minutes total.

The Old Timers won ALL 5 categories for the convincing win!

CrossFit

Jerry Hill Philadelphia Fitness Camp

[/october] permanent link

Tue, 03 Oct 2006

Week 5, Day 2 - Team Fitness Training in Philly

Last day of Camp - New Camp Starts Monday October 9th

"Success is not the result of spontaneous combustion. You must first set yourself on fire."
- Reggie Leach


A. Calisthenics - Hip mobility

B. Team Training

Young Gunz (31 and under) verse Old Timers (32 and up)

1. Team Burpee Contest - Young Gunz win!

2. Team Baseball x 11 minutes, with MC and W. Lunge - Old Timers win (3.58 to 3.57)!

3. Rock, Paper, Scissors TAG - Draw/For the fun of it!

4. Team Baseball x 11 minutes, with TJ and J. Lunge - Old Timers win (4.33 to 4.14)!

Young Gunz win their first camp series ever they go 3-1, but the Old Timers WIN the day and do not go quietly into our next camp!


The new T-Shirt design is ready for our October Camp - Notice the stack of old tires in the background picture!

CrossFit

Brand X Martial Arts

Jerry Hill Fitness Bootcamp

[/September] permanent link

Mon, 02 Oct 2006

Week 5, Day 1 - Outdoor Training in Philadelphia!

"I may not be there yet, but I'm closer than I was yesterday.”
- Unknown

A. Calisthenics - Hip Mobility

B. Sell-Out Tabata

20 seconds of work, 10 seconds rest repeated for 8 straight sets.
Your score is the TOTAL amount of reps you get over all 32 sets

1. Ring Row x 8 set tabata
2. Pushup x 8 set tabata
3. Situp x 8 set tabata
4. Squat x 8 set tabata

C. Jump - Dip - Sprint

1. 15 Bench Jumps
2. 15 Dips
3. Sprint 1/5 mile
*Repeat for as many complete rounds as you can in 10-12 minutes*

Tabata:
Dan: 343
Sam: 396
Butch: 443
Jackie: 448
Goose: 455
Wil: 474
Di: 478
Ava: 478
Eric: 490
Meghan: 509
Stephanie: 523
Lauri: 531
Janine: 583

Jump - Dip - Sprint:

3 rounds:
Jackie: 11:20

4 rounds:
Di: 9:55
Eric: 10:09
Wil: 10:18
Dan: 10:19
Sam: 11:05
Ava: 11:08
Stephanie: 11:18
Meghan: 12:00

5 rounds:
Goose: 10:34
Butch: 10:42
Janine: 10:53
Lauri: 11:50

CrossFit

Jerry Hill Fitness Bootcamp

[/September] permanent link

Thu, 28 Sep 2006

Week 4, Day 3 - Philadelphia Fitness Camp

"Never, never, never give up.”
- Sir Winston Churchill


Sunrise over the Ben Franklin Bridge

A. Calisthenics - Hip Mobility

B. FGB in Philly

In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:

1. Slamball
2. Dumbbell Push Press
3. Kettlebell Swings
4. Situps

**Rest 2 minutes**
*Repeat for FOUR total rounds*

C. 1/5 mile ramp run x 3 - 5 laps

###########

FGB score:

Kerri 412
Jackie 414
Kate 452
Ava 454
Ines 483
Stephanie 488
Seven 496
Nikki 529
Sam 534
Goose 546
Lauri 584
Eric 597
Megan 651
Janine 757

WOW, Some Great Improvement in 2-weeks!

1/5 Mile Ramp run:

3 rounds
Seven 6:28
Kerri 7:07
Jackie 7:31
Nikki 8:33

4 rounds
Lauri 7:07
Stephanie 7:44
Megan 8:04
Goose 8:19
Ava 8:25

5 rounds
Janine 8:03
Kate 8:05
Eric 8:30
Sam 8:46

CrossFit

Want to push the boundaries?

[/September] permanent link

Tue, 26 Sep 2006

Week 4, Day 2 - Outdoor Training in Philadelphia!

"The person who can drive themselves further once the effort gets painful is the person who will win."
- Roger Bannister


A. Calisthenics - Hip Mobility - Dynamic Warmup

B. Small Group Training

Teams of 3 people Each

First game:
1. Run 250 yard Ramp loop
2. 100 Dips
3. 100 Squats
*Repeat for 2 straight rounds*

Team Lauri, Gerry and Butch finish first!

Second game:
1. Run 250 yard Ramp loop
2. 100 Pushups
3. 100 Jumping Lunges
*Repeat for 2 straight rounds*

Team Ava, Stephanie and Sam finish first!

Third game:
Same as Game one, and same winnners - Team Lauri, Gerry and Butch!

In Action Video of the Chaos

C. 1/5 mile Stair loop

As many laps as you can in 8 minutes

2laps
Nikki 6:14

3 laps
Gerry 7:01
Seven 7:03

4 laps
Diana 6:52
Sam 7:11
Dan 7:31
Meghan 7:33
Eric 7:34
Stephanie 7:45
Ines 8:37

5 laps
Goose 7:55
Butch 8:20

CrossFit

Brand X Martial Arts

Jerry Hill Fitness Bootcamp

[/September] permanent link

Mon, 25 Sep 2006

Week 4, Day 1 - Outdoor Fitness in Philly

"If you aren't playing well, the game isn't as much fun. When that happens I tell myself just to go out and play as I did when I was a kid."
- Tom Watson


A. Dynamic Warm-up - Hip Mobility

B. Team races with ALL of the Toys!

Divide the camp into TWO teams. Each team has , 3 Slam Balls, 3 Situp stations, 3 Tuck-Jump Burpee stations, 3 push press stations, 2 kettlebells and 2 tires. Score as many points as you can on each station.

We Played two 15 minute games
1. Tuck-Jump Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettlebell Swings x 25 = 1 point
4. Dumbbell push press x 30 = 1 point
5. Situps x 35 = 1 point

6. Tire sprint 60 yards out then back = 1 point
Today it was Old Timers (31.2 and up) verse Young guns (31.1 and under)

Video: 60 seconds of action!

A quick close-up of the action!

We played for 30 minutes total.

The Old Timers win Tuck-Jump Burpees 420 reps - 255

The Young guns win Ball Slam 920 reps - 900

The Young guns win Kettlebell swings 1025 reps - 975

The Young guns win Dumbbell push press 1950 reps - 1830

The Old Timers win Sit-ups 2240 reps - 1540

The Young guns win the Tire sprint 37-15

The Young guns win 4 of 6 categories for the win and go 3-0 in the camp series!

CrossFit

Jerry Hill Philadelphia Fitness Camp

[/September] permanent link

Fri, 22 Sep 2006

Week 3, Day 4 - Outdoor Training in Philadelphia!

"If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment."
- Marcus Aurelius


Post-workout halo of steam

A. Dynamic Warmup

B. Partner relay race - mountain climbers and shuttle run

C. Thrusters - Bench Jumps - Dips

1. One arm Dumbbell thrusters x 30
2. Bench Jumps x 30
3. Bench Jumps x 30, (modification is 30 step-ups each leg)
*As many Full rounds as you can in 25-30 minutes*

Video: Thrusters - Stepups - Dips

4 rounds:
Jessica: 25:14
Nikki: 26:02
Jackie: 27:04

5 rounds:
Ava: 26:44
Stephanie: 26:55
Gerry: 27:52
Meghan: 29:04

6 rounds:
Lauri: 25:55
Megan G: 26:20
Diana: 26:21

7 rounds:
Butch: 26:21
Janine: 26:31
Goose: 28:39

CrossFit

Jerry Hill Fitness Bootcamp

[/September] permanent link

Thu, 21 Sep 2006

Week 3, Day 3 - Outdoor Workout in Philly

"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur."
- Vince Lombardi


A. Calisthenics - Hip Mobility - Dog Series

B. Partner competition - Barrier jump Burpees - 2 games

C. Circuit

1. Run 200 yards
2. Bottoms up push-up x 15
3. Ins/outs x 15
4. Run 200 yards
5. Perform:
--round one, Sky and ground squats x 40
--round two repeat circuit but substitute:
-- Sky and ground jump squats x 40
--round three repeat circuit but substitute:
--Walking lunges x 40 total
--round four, repeat circuit but substitute:
--Jumping Lunges x 40 total
repeat circuit as neccessary starting at round one exercise, sky and ground squats...do as many complete roundsas possible in 23-26 minutes

Video: Jumps, lunges and squats in action...

5 rounds:
Steph 22:28
Kerri 23:04
Jackie 23:33
Nikki 24:47
Jessica 24:50

6 rounds:
Ava 25:03

7rounds:
Butch 24:40
Megan 24:47

8 rounds:
Janine: 23:33
Lauri 24:12
Goose 25:07
Wil 25:38

CrossFit

Group Training!

[/September] permanent link

Tue, 19 Sep 2006

Week 3, Day 2 - Outdoor Workout in Philly

"A determined spirit will do more with a sand-filled basketball in the great outdoors than most will accomplish with all the pretty tools in a gym."
- FFC, Philosophy of Fitness


A. Calisthenics - Hip Mobility - Dog Series

B. Team races with the Ramp!

Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Situp stations, 3 Burpee stations, 3 kettlebells and 1 long ramp. Score as many points as you can on each station.

Today it was Old Timers (32 and up) verse Young guns (31 and under)
We Played two 15 minute games

Game ONE:

1. Ramp Sprint = 1 point
2. Slam Ball x 14 = 1 point
3. Kettlebell highpulls x 20 = 1 point
4. Situps x 26 = 1 point
5. Dips x 32 = 1 point

Game TWO:

1. Ramp Sprint = 1 point
2. Slam Ball x 14 or Slamball burpees x 7 = 1 point
3. Kettlebell highpulls x 20 or Kettlebell highpull burpees x 10= 1 point
4. Situps x 26 or Get-ups x 13 = 1 point
5. Dips x 32 or Dips to a squat jump x 16 = 1 point

Video: The Final minute of action!

We played for 30 minutes total.
We scored wins per category
Ramp Sprint
The Old Timers Win

Ball Slam:
The Young guns win

Kettlebell Swings:
The Young guns win

Situps:
The Old Timers Win

Dips:
The Young guns win

The Young guns win 3-2
They go up 2-0 in the camp series

CrossFit

Group Training!

[/September] permanent link

Mon, 18 Sep 2006

Week 3, Day 1 - Outdoor Training in Philadelphia!

"Strength does not come from physical capacity. It comes from an indomitable will."
- Mahatma Gandhi


A. Dynamic Warmup

B. TAG!

C. Kneeling jump squats...

1. Kneeling jump squats x 5
2. Bottoms up pushup x 10
3. Chin-2-knees x 15
*As many rounds as you can in 10 minutes*

D. Creep along...

1. Crab walk x 10 yards
2. Walking lunge-squat jump x 15 yards
3. Back pedal x 35 yards
3. Skip for distance x 60 yards
*As many rounds as you can in 10 minutes*

E. 2, 3 or 4 laps for time

Video 1: Kneeling squat jumps!

Video 2: Crab walk...

Video 3: Flyin' through the course!

Run:

2 rounds:
Diana: 3:03
Nikki: 5:16

3 rounds:
Ava: 5:39
Meghan: 5:39
Ines: 5:55
Jessica: 6:03
Kerri: 6:20
Jackie: 6:20
Gerry: 6:39
Yasmin: 6:54

4 rounds:
Butch: 6:02
Janine: 6:03
Goose: 6:32
Stephanie: 6:40
Lauri: 7:10

CrossFit

Jerry Hill Fitness Bootcamp

[/September] permanent link

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