Ladies Boot Camp Blog

August 1, 2010

This is it....8 weeks of pure fun, getting stronger, sexier, confident and fitter all at the same time! Although we had some smaller sessions this week, the ladies pushed the limits and got some awesome new "Cindy" scores to show for it! I'm so proud of all these ladies and I look forward to seeing them continue to grow and kick some arse on the black mats of CFO! Enjoy the last video from the summer 2010 LBC....

-Courtney

July 25, 2010

Ahhhhh, only one week left of Summer session! We had another great week but definitely missed Mari :( The ladies rocked a few more benchmarks, including 500m row (ouch) and "Randy, along with learning Turkish Getups, sumo highpulls and Burpee pullups! I'm so proud of all of you. Your effort and progress are inspiring! The regular classes are gonna be lucky to have you in August...enjoy the pics!

-Courtney

July 18, 2010

With only two weeks to go, the ladies have more benchmarks under their belt. This week they got a one rep max deadlift, tried ring pushups and back squats and experienced "Helen"! Welcome back Christine and Tracey!

Enjoy the video with my new favorite Norwegian hip hop group!

-Courtney

July 11, 2010

We are 5 weeks in and the ladies see to be much more "comfortable being uncomfortable"! We missed Christine and Tracey this week....the ladies worked on barbell snatches, one legged squats (aka pistols) and experience Tabata intervals for the first time. Check out the pics from the week!

-Courtney

July 4, 2010

Happy 4th of July!!!! It's hard to believe that we are already 1/2 way through our summer bootcamp. This week we got upside down in more ways than one.....handstands and ring inversions! Other highlights were "Elizabeth" and "Jackie" and max press. Congrats to Christine with her 85# press....woohoo strong lady! Enjoy the video (Neil Diamond makes my heart happy)

-Courtney

June 27, 2010

Week 3 down and the ladies finally got upside down, and probably surprised themselves! Next time I'll get pictures of it! They also learned the basics of Olympic Weightlifting with medicine ball cleans and dumbbell power snatches. It's time to pull out the barbell and get official! "My pet medicine ball" was a fun workout and everyone was strong on the handstand pushup progressions. Only a few more basic movements left and these ladies are ready for full throttle CrossFit!

-Courtney

June 20, 2010

Although this is a "Ladies" boot camp, Happy Father's Day to the Dads out there! Week 2 brought lots of new skills, including running, jump rope, overhead squats, dips, ball slams, kettlebells and much more. It seems that the initial soreness is starting to subside and the effects of the diet are kicking in. 100% effort and practice will take you anywhere you want to go. Enjoy the pics!

-Courtney

June 13, 2010

Ladies Boot Camp (L1 and L2) is back in action for the summer! Welcome Christine, Mari, Tracey and Rachel to CFO and LBC! They have been working hard thier first week, not only in the gym but on on the nutrition. It all can be overwhelming at first but stick with it and it will all be worth it in the end. Strong is the new sexy!

This week they finished thier first "Cindy", learned how to deadlift, press, row, rock some wallballs and YAY Burpees! Check out the video (and my new camera takes much better pics).....

-Courtney

May 2, 2010

I can't believe it's been two months....what an amazing group of ladies! We repeated "Cindy" after 8 weeks and the results proved that all that hard work has payed off and every lady is so much stronger and fit. I know a few didn't believe the strength gains but the scores don't lie. I'm so proud of every single one of my LBC sexy ladies and I hope see each and every one kickin' arse in the CFO regular classes!

I'm very, very sad and disappointed but my camera is going to the Kodak grave because it lost all my pics, including the graduation pic. Pain is temporary but memories last forever!

-Coach Courtney

April 25, 2010

ALOHA! It's the end of week 7 so we are coming up on our last week of LBC Level 1. I'm happy and sad at the same time. You all have made tremendous progress and always give everything you have when you step on the black mats. I have no doubts you will continue to your journey and bring the heat in the regular CFO classes.

I apologize but my camera has been literally "eating" all my amazing pics this week. The pics from your first "Tabata This" WOD were wicked but all they are are memories....or nightmares! Here are a few from Saturday's Cleans/Overhead squat/Pushup WOD!

-Courtney

April 18, 2010

Only two weeks left! The ladies rocked their first "chipper" this week, with power snatches, lunges, pushups, kettlebell swings, supine pullups, & sumo high pulls. We practiced handstands and deadlifts are looking good!

Level 2- The Pain Train rolled in this week and these ladies were frickin' TOUGH! Maximum pain ensued but they came back for more!

-Courtney

April 11, 2010

Week 5 and it brought ring inversions and multiple benchmarks....yowwzaa!

 

Level 2 only got 2 WODs this week but killed 'em as usual!

-Courtney

April 4, 2010

Happy Easter weekend! We are officially half way through ladies boot camp and I'm so proud of everyone for sticking with it and giving 110% every class. Level 1 have another benchmark ("Annie") accomplishment and have learned many new movements including turkish getups, jerks, one legged squats and medicine ball cleans. Keep it up ladies!

 

Level 2- Welcome back Tracy from the east coast and Tiff from Ireland! The pain ensued this week as the ladies took on "Fran" on steroids with DB thrusters and burpee pullups and more heavy deadlifts!

 

-Courtney

March 29, 2010

Week 3 down and the ladies are just getting warmed up! We learned rope climbs, handstand push up progressions, push press, ball slams, one arm snatches, became one with nature with bear crawls, and much more. The video is a little shorter because some of the pics were corrupted. Still fun nonetheless...Enjoy!

 

Level 2 got a lot of heavy lifting mixed with some short and sweet metabolic conditioning WODs. Lift Heavy or go home! Hear are a few pics of the week and welcome back Bridgette!

 

-Courtney

March 21, 2010

The ladies rocked this week, giving 100% even when muscle failure kicked in. They learned deadlifts, overhead press, rowing, wallball, box jumps, dips, kettlebell swings, knees to elbows and BURPEES! Great job ladies...stay strong with the nutrition too!

 

Level 2 update- We worked on Deadlifts, DB squat snatches (ahhh!), bench press and a little shin dig with push press, K2E's and running!

 

-Courtney

March 15, 2010

Ladies Boot Camp is back in full swing! Welcome Denise, Kara, Liz, Laurel, Daniela, Alexis, and Heather (and possibly a few more coming this week) to Crossfit Oahu and the Level 1 Ladies Boot Camp! It's definitely gonna be a fun 8 weeks. Here is a few pics from "Cindy" last week. Amazing efforts by all!

Alexis rockin' Pullups!

Laurel on Pushups!

Heather hittin' the squats!

The Level 2 camp is still rolling as we combine OG and fresh off Level 1 members. Here is a video from the make up week and the first week of WODs. Rockin'!

 

-Courtney

February 28, 2010

I can't believe we just finished 8 weeks! Bummer we missed the final WOD with the Tsunami threat but better to be safe...there is always tomorrow. I'm so proud of you hard work and progress. You're second round of "Cindy" proved it! We have one more week for make up classes and you're ready for the Level 2 or regular CFO classes. Enjoy the video and I'll see you on Monday, Tuesday, or Wednesday at 7pm and we'll get some final pictures and make up our final WOD!

 

Level 2 achieves the first "Domination" boot camp this week! With 110% effort and hard work, everyone continues to rock the benchmarks and achieve new goals! I couldn't be prouder and can't wait to see what the next 8 weeks will bring!

 

-Courtney "I'm with the DJ" Johnson

February 21, 2010

AHHH, only one official week to go ladies! Another great week past with some heavy lifting and fun WOD's. This week should be AWESOME!  Buy the ticket, take the ride!!! Enjoy the video...

 

The first Level 2 Domination boot camp only has one week left too and i'm so stoked about everyone's progress. Happy birthday to Mary Beth....great chipper on Friday night! Keep it up ladies and get ready for more ladies to join you!

 

- Courtney

February 14, 2010

Happy Valentine's Day Ladies! What another rockin' week with more benchmarks, Tabata This and Max Deadift and learning Turkish Get ups! Angelic can lift her husband plus a small child off the ground! Keep it up ladies, two more weeks!

 

Level 2 rocked it this week with max deadlifts, clean and jerks and went on a "double date" on Friday! I'm glad a few of you made it to the CFO prom on Saturday. What a great night and you all look fabulous!

 

 

-Courtney

February 6, 2010

Welcome back Janet!! It's end of week 5 and we hit several benchmarks this week, including max press, 500m row, "karen" and "helen" along with learning snatches and inversions. Amazing efforts by all and the pics in the video will prove it! 

 

Level 2 killed it this week, with a tough ladder WOD, max rack holds, hollow rocks and BURPEES! Great work this week ladies. Your progress is so exciting!

 

-Courtney

January 31, 2010

Ahhh, we're pretty much half way through boot camp and I'm so impressed with the commitment to the nutrition and 110% effort to the programming. I will be taking 30 day pics this week and I'm sure they will tell the truth...revelation!

 

Level 2 is taking it to the next level for sure. This week we worked on the bench press, OHS, celebrated Christa's 30th bday with a "Flirty 30" chipper and finished the week with the benchmark "Elizabeth". Killin' it!

 

-Courtney

January 24, 2010

Welcome Jaime! Week 3...done, handstands....defeated, first FRAN...annihilated! This was a very tough week and I'm so proud of all of you. I know you are also working very hard on your nutrition too and it's definitely paying off. Stay strong!

 

Level 2, still kickin' arse! Sonia completed over 30 press, 50 push press and over 30 jerks with the 45 pound bar without racking the bar. That's 121 reps with the bar only on her shoulders! Andrea had a great PR on Helen this week too. Domination!

 

 

- Courtney

January 17, 2010

You made it through a tough week 2....keep it up ladies!

 

And Welcome Back Alondra to Level 2!

 

-Courtney

January 10, 2010

The New Year has come, and with it brings, TWO Ladies Boot Camps, Revelation (L1) and Domination (L2)! Welcome Sylvia, Angela, Bridgette, Angelic, Joanna, Rebecca, Beverly, Amy and Marta to the Level 1 LBC! You have made it through your first Benchmark (Cindy) and your first week at CFO. It's gonna an amazing 8 weeks! Enjoy the video...

 

Among the Level 2 Ladies, Donna, Sonia, Tiff, Tracy, Mary Beth, Andrea, Christa and Coral are still going strong and I'm looking forward to Alondra, Bernice, Laena and Janet coming back soon! Enjoy the video...

 

-Courtney

December 20, 2009

Last Holiday Boot Camp WODs! What a great 5 weeks. I've had such an amazing time this holiday season watching you become strong, sexy, capable ladies! I hope you enjoy the last video montage and I wish you all a very Merry Christmas and Memorable, healthy New Year! I'm off to the cold snow but I look forward to "Revolution" And "Domination" in January!

 

-Courtney

December 13, 2009

OMG, only one week left until the end of the Holiday Boot Camp! What a great group of ladies....I'm so grateful to work with all of you and be part of your fitness journey. Your progress has been amazing to say the least. Here is the video from the two WOD's this week. I'm looking forward to our final week...Bring it!

 

- Courtney

December 6, 2009

After three weeks of the Holiday Boot Camp, I'm so excited about the effort all the ladies are giving every class. It's a lot to learn and take in and the progress has been inspiring. Two more weeks of fun and then we can get ready for the big New Year Boot Camp!

 

-Courtney

November 29, 2009

Holiday Ladies Boot Camp is in full force as of November 17th. Welcome Tracy, Mary Beth, Laena, Alondra and welcome back Rowena, Iris and Mai! What a great group and everyone is killin' it so far! I hope you had a wonderful thanksgiving and are ready to get back to it on Tuesday! Here are the pictures from the last few weeks.

 

-Courtney

November 15, 2009

LBC Make up week! The ladies killed Round 2 of 'Cindy" and significantly improved their scores from 8 weeks ago. I'm so proud of all of you. Although there are more boot camps scheduled for the holidays and the new year, you are all ready for the regular CFO classes. Keep it up!

The Ladies Holiday Boot Camp begins this Tuesday, November 17th and we will meet every Tuesday and Thursday (except Thanksgiving Day) until December 17th (9sessions total). All LBC finishers will get 10% off and any new ladies will get a steal of a deal for $160! Looking forward to it!

Here is the video montage of the make-up week.

 

 

-Courtney

November 1, 2009

I can't believe we just finished 8 weeks! More benchmarks and more progress....happy halloween! We have one more week for make up classes and you're ready for the regular CFO classes. Enjoy the video and I'll see you on Tuesday, when we'll get some final pictures.

 

-Courtney

October 25, 2009

Ahhh, one more week to go ladies! This week was so much fun. You have two more benchmarks and two more lifts in your journals and you all killed Fran like champions! We have one more week to go plus a make up week in November. Don't forget your costumes next Saturday....enjoy the video!

 

-Courtney

October 18, 2009

End of Week 6 and you are all killin' it! TGU's, push press, rowing for your life! We are back to benchmarks next week so get excited! Enjoy the video from this week's WODs...

 

-Courtney

October 11, 2009

Week 5 Ladies! Inversions, Back Squats, Tabata....and 30 Day pictures....Love it! You should be so proud of yourselves, I know I am. Three weeks to go...Hit me baby one more time....Enjoy the video!

 

-Courtney

October 4, 2009

Two Lady Benchmarks and a Strength Benchmark this week...amazing work ladies! It's end of week four and you have had some awesome improvements in strength, stamina, skills and confidence. Every workout you are learning something new and you jump right in with smiles! Keep it up ladies and enjoy the video of the week!

 

-Courtney

September 27, 2009

This was such a fun week and I'm so proud of all of you for coming in and doing your best. You never know what's gonna be on the white board but you guys are always ready to go! Thank you to those who celebrated Fight Gone Bad with us on Saturday morning, what a day and what a workout. You are champions! I hope you enjoy this video from the workouts this week.

 

-Courtney

September 20, 2009

You made it through week 2....keep it up ladies!

 

 

September 13, 2009

Welcome Bernice, Tiff, Sonia, Christa, Donna, Janet, Kina and Andrea to Ladies Boot Camp and CFO! They are committed to 8 weeks of Crossfit workouts three times a week and the paleo "eat real food" nutriton plan. I'm so excited all of you have joined us on the black mats...it's gonna be a amazing group for sure!

Here are some pics from the first Wod...pull ups, push ups, squats oh my....must be "Cindy"!

-Courtney

May 2, 2009:  CONGRATULATIONS Boot Campers!  We have finished yet another super cool installment of Bridal Boot Camp.  The ladies ALL did wonderful and most saw strength gains, as well as weight loss and loss of inches.  This group more so than those of the past developed an awesome commradrie and provided support to one another throught the boot camp.  I'm very pleased that most of these ladies will be continuing their fitness journey with CrossFit Oahu and I look forward to pushing them even harder in the months to come.

Thank you ladies for another wonderful journey. . . you all ROCK!

CONGRATS to Jessica H, Mia, Kelly, Kathy, Clare, Christina, Jessica B, and Jenai.

Pics from our last week of BBC:

April 25, 2009:  Just one week left of BBC and the ladies are awesome!  Everyone is bringing it and I'm very pleased with how well they are all progressing.  We had a great week of workouts and picked up just one new skill -- one arm dumbbels snatches.  Great job ladies!

One arm dumbbell Snatches.  Nice job ladies.

April 18, 2009:  Hard to believe, but there is just two weeks left of this session of BBC.  Time sure flies when you are working hard and having fun!  Everyone is really doing an awesome job and I am very proud of their effort, commitment, determination and great progress.  We tackled a few new skills this week to include weighted lunges, GHD sit ups and deadlifts.  For the most part we have covered a majority of the CrossFit movements and will be focusing on intensity these last two weeks.  Time to step up your game!  Here's the pics from this week:

April 11, 2009:  Another great week at BBC.  We weighed and measured a few ladies and most have lost inches, weight or both -- congrats to all for their hard work.  We also went back and revisited the workout "Cindy" (as many rounds as possible in 20 min of 5 pull ups, 10 push ups and 15 squats).  This was the first workout the boot campers did and it was time to check their progress.  I'm excited to tell you that pretty much everyone doubled their numbers -- awesome job!  We finsihed off the week with Turkish Get Ups (TGU) and Rope Climbs.  I'm very excited for everyone and how hard they are working, totally SWEET ladies!  Here's the pics:

Raina gets her first kipping pull up -- yeah!

The above pics are from Cindy revisited -- kudos to all the ladies for their effort.

After Cindy it was time to relax and enjoy their efforts.

Rope climb and modified rope climb.

Go Christina!

Turkish Get Ups.

April 4, 2009:  We've made it to the halfway point and everyone is doing awesome!  Time flies when you are working hard.  Another good week of consistent performance and pushing outside that comfort level.  We are still continuing to introduce new skills and movements and this week it was one legged squats, DB hang power cleans and hand stand push ups/modifications.  We had some fun Saturday morning working on our tumbling skills.  Kudos to the Saturday morning group -- everyone tried the assisted hand stands with a roll out onto the mat, as well as handstands against the wall.  Great job ladies, I appauld your willingness to overcome some of your fears and give it a try.

More Wall Ball - one of their favs :)

DB Hang Power Cleans

Raina working on her box rebounding.

Assisted one legged squats using the rings.

Assisted one legged squats using bands.

Assisted one legged squats using a box.

Modified hand stand push ups.  Great job Mia!

Hand stand push ups using mats.  Great job Jessica and Raina.

March 28, 2009:  Another week has come and gone.  Hard to believe that we are approaching the halfway point in the program.  Everyone is working hard and we even have another new member -- welcome Clare!  Everyone is doing an outstanding job supporting and encouraging each other -- we have an awesome BBC community.  As always, we worked several new skills this week -- medicine ball sit ups, dead hang pull ups with bands, ball slams, assisted dips and the C2 Rower.  Here are the ladies hard at work. . .

Medicine ball sit ups.  Yeah Jenai!

Jumping pull ups and box jumps -- way fun!

Ball Slam.

Assisted dips.

C2 Rower -- post workout.

March 21, 2009:  Week two is done. . . a little bit of muscle soreness, but everyone is doing great.  I'd like to welcome our newest members to BBC -- Kathy and Kelly.  We're figuring out the Zone diet and the food journals are looking pretty good.  I'm impressed with how everyone is embracing the diet and their drive at each workout.  Our BBC alums are doing really well too; they're participation really adds to the group dynamic and they are providing support and suggestions to the newer members.  New skills this week included double unders, burpees, kettlebell swings, medicine ball cleans, knees to elbows, GHD back extensions, press, push press and sumo deadlift high pull.  Lots of great pics from this week. . .

Double unders and burpees.

Saturday's run.

Push press, great form Christina!

Hard to tell, but this is Mai's high pull.  Good extension and her elbows are above her shoulders.

Jessical B's Push Press.  Good hip drive.

Kathy's Push Press.  Full extension at the finishing position.

March 14, 2009:  We'll we kicked off another session of Bridal Boot Camp.  Welcome Mai, Jenai, Jessica B, Jessica H. and Christina.  Congratulations for making it through the first week, nice job!  I'm also excitied to tell you that five Boot Campers from the last session are returning to continue their CrossFit Journey and provide support and inspiration to the new group of Boot Campters. 

We started Tuesday off with our Nutrition and Diet seminar; everyone learned about the importance of quality, quanity and balance when it comes to the basic three nutrients (proteins, carbs and fat).  We also learned how our hormones are affected by nutrition and what affect that has on our bodies and overall health.  Our very own Courtney Johnson did a great job explaining the complexities of Nutrition.  Thursday we introduced the CrossFit warm up and did a short workout.  The recruits learned several new CrossFit movements this week including the air squat, jumping pull ups, box jumps and wall ball.  While some are experiencing muscle soreness, everyone is pushing through and off to a good start.

Pics from this week. . .

Sample Zone meals -- yum yum!

Great push up form from Pua!

Good extension on the Wall Ball from Mai.

Levy on the box jump.

March 7, 2009:  This week was a make up week for anyone who missed some classes.  It was also an opportunity for anyone interested in BBC to come check out a class.  On Thursday we had three ladies stop by for a workout and a chat with some of the alums. Krislyn, Stacey and Rebecca did a great job -- thanks for stopping by ladies!  We hope to see you at the next BBC session.  Although not everyone was available, we did manage to get a group picture from our last group of BBC grads. 

Tuesday kicks off another installment of CFO Bridal Boot Camp so check back next week to hear all about the new group of recruits!

Raina, Levy, Courtney, Kayla and Pua striking a pose.  Not pictured are Marisa, Annie, and Theresa.  Hopefully I can get a group pic of everyone in the next week or so.

From Thursday evening.  Stacey, Rebecca and Krislyn stopped by for a workout and to learn more about the program.  Stacey is to the left with the kettlebell and Rebecca is in the pink working on a box jump.

From Thursday evening, this is Krislyn (far left facing away from us) showing good push up form.  All three ladies did a modified version of the workout.

Feb 28, 2009:  The final week of this session of Bridal Boot Camp has come to an end.  Congratulations to everyone who participated -- Levy, Theresa, Raina, Kayla, Marisa, Pua, Courtney and Annie.  Great job ladies!  Changes are noticable in everyone and they are much more confident and stronger than they were eight weeks ago.  We'll be weighing and measuring next week to check their progress for the program. 

The next session officially kicks off on Tuesday, March 10th at 7:00 pm.  In the meantime next week will be "make up" week for those that have missed some of the classes.  Anyone interested in the program is welcome to stop by and observe a workout, as well as talk to any of the ladies about their participation in Bridal Boot Camp.  We'll be holding classes on Tuesday, Thursday at 7:00 pm and Saturday at 7:30 am.

I am very proud of each of our recruits for their discipline, dedication, determination and commitment to this eight week program.  They have all made great strides and should be very proud of their accomplishments.  Some will be continuing their journey at the next Bridal Boot Camp and will make great role models for the new recruits coming in.

Here are some pics from our last week.  Group picture coming soon. . .

Feb 21, 2009:  Week seven of our program is complete and everyone is doing great.  I'm sorry to say that a few peeps have missed a few classes do to a nasty flu/virus going around.  I hope everyone is better soon.  I can definitely see that everyone is getting stronger and it's awesome to see the changes.  This weeks new skills were slam ball, DB Snatch, turkish get up and modified rope climbs.  We weill finish out the program in the coming week and weight and measure everyone again to check their progress.  We'll also talk about what happens next.  Due to technical difficulties (I accidently erased the pics from the camera card) I have no pics from this week.  We'll have more pics for our last week as well as a group picture so stay tuned.

If you are interested in the next session of Bridal Boot Camp, but aren't sure if it's for you, please feel free to stop by one of our classes next week.  You can watch and/or participate in the class and talk to the girls about their thoughts on the program.

Feb 14, 2009:  Happy Valentine's Day!  It's hard to believe but BBC is almost over :(  Just two more weeks left in this session.  Not to worry a new BBC session will be starting in early March.  Another good week for everyone.  We welcomed back Annie who had been out on business and then sick.  Glad to have you back.  This weeks new skills were overhead squats, GHD sit ups and weighted lunges with a barbell.  Here are some pics from this past week:

AbMat Sit Ups.

Wall Ball!

Overhead Squats and Weighted Barbell Lunges.

GHD Sit Ups.

Feb 7, 2009:  Another successful week of BBC.  This week we checked in with each recruit measuring and weighing them to check progress and also check their food log.  Congratulations to all the ladies on their progress so far.  Everyone lost either inches or pounds, some both.  We looked at their food logs and provided additional assistance in tweaking their diet, as well as what still may be holding them back. We also talked about goals for the next four weeks.  We only tackled one new skill this week and that was the Deadlift.  On Saturday morning we also went back and revisited "Cindy".  This is a benchmark workout and the ladies completed a version of it as their very first workout on January 8th.  The workout is number of rounds in 20 minutes of 5 pull ups, 10 push ups and 15 squats.  Back in January they did this workout for 15 minutes and Saturday we went back and did the full 20 min.  Their results are posted on the board (pic below).  Everyone made good gains and their form in the pulls ups, push ups and squats was greatly improved.  Another way to check and actually see progress by comparing your performance from one workout to another.  Awesome job ladies all around!

Swinging pull ups.

Squats.

Push ups.

RESULTS!

Jan 31, 2009:  Fourth week done -- halfway point!  I'm very excited for everyone; they are doing a great job, working really hard.  Still experiencing some soreness, but working through it and doing a great job with all the new movements.  This week's new skills were modified handstand push ups, modified ring dips, press, push press, and GHD Back Extensions.  This coming week we will weigh and measure the recruits to see how they are progressing and review their food logs for adjustments as necessary.  As always, here are pics from week four of Bridal Boot Camp:

Finishing positin for the Press and Push Press.

Glute Ham Developer (GHD) Back Extensions.

Just for fun, some more sit ups!

Jan 24, 2009:  Week three completed and we're starting to see signs of progress.  The pace is more consistent with less time for breaks; not as winded or tired as they were a few weeks ago.  Better energy level.  This week our new skills learned were rowing, assisted one-legged squats, weighted lunges, wall ball sit ups, thrusters and the kipping swing portion of the pull up.  At the end of week four we will be weighing and measuring our recruits to check progress and adjust nutrition as needed.  Some of the ladies are anxious and leary at the same time.  In the meantime, here are some pics from week three of Boot Camp:

Assisted one-legged squats.

Rowing. . .

Wall ball sit ups.

Weighted lunges.

Weighted lunges and wall ball sit ups.

Thrusters!

Swinging pull ups.

More swinging pull ups.

Jan 17, 2009:  Week two completed and the recruits are working hard.  We'd like to welcome a new recruit to our Boot Camp -- Courtney.  Courtney only missed a few sessions and is doing a great job jumping in and getting started.  Everyone seems to be settling in with their diet and food journal -- many are reading nutritional labels and becoming well aware of how much sugar is in EVERYTHING we eat.  Continuing to work on balancing nutrients and portion sizes at each meal.  This week our new skills learned were box jumps, wall ball, sumo deadlift high pull, knees to elbows,  and medicine ball/dumbbell squat cleans.  We then did workouts practicing those movements.  In this second week we are still working on pacing and consistency and again the recruits are bringing it.  Great job ladies!