Wednesday Treat.

Spartanettes, today is going to be our longest workout, but not as intense. We will be working on a few things and only a few should get your heart rate going, but not as much as normal. You can expect a pretty easy workout today compared to the last two dungeon workouts, but do expect a longer workout.
We will be doing a full body workout, and Tons of Abs. We need to work on Core exercises and stamina. Since today is probably going to be another HOT day, please make sure to drink TONS of water and bring either a lot of water or Gatorade with you. Being that today will be at least an hour workout (Not including warm up time) you will need tons of fluids. Make sure as always to eat something at least an hour before your workout.
As I have mentioned before, try and get 30 minutes to an hour of stretching per week, and if you can work in some YOGA make sure to do so. You should see your cardiovascular endurance improving by now, and I have really seen a tremndous difference. Since we only workout two days a week, you also need to make sure you are either attending all workouts, and then adding a third or even a fourth workout to your own routine. Add maybe a day of 45 minute walking, and or some easy cardio, swimming, biking etc.
If your concern is to drop Lbs make sure to fine tune your diet, Diet is about 80% of your weight loss. You can do all the working out you want, but if you are not watching what you are eating, you will not only see a difference in your performance, but also on the scale.
Look forward to seeing you tonight.

ONWARD.

The Final day is here!

Today is the final day of Spartan camp, and before I talk about today's workout, i do want every one of you to know how proud of you I am. There were a good amount of you who showed up to every workout and pushed when you were tired and did not feel like working out. Some of you lost a good amount of weight and some of you definietly got stronger and increased your stamina. I am unsure at this time how much time we are going to be off, but when it is time, I will send you all a new invite.. i will be updating our blog with my own personal workouts, so feel free to take them and either fine tune them or follow them as is. My concentration for the next 4 weeks is going to be my Triathalon which is in June, and so a lot of what I am doing is for increasing stamina, endurance and strenght. Of course, along the way I am going to lose some weight and get a bit stronger.
Once we kick off camp again, we will start once again with our 300 workout and build up again. We will start with a basic 300 and gradually build up. If you have any suggestions or anything you would like to see at next camp, please feel free to either post your comments or send me a note directly.
Ok, finally, for today's activities. Today is the "300" but it will not be the Final 300, but a basic 300 so everyone can enjoy themselves and finish camp on a good note. I will get something ready for tonight, and hope to see you all tonight.

Camp tonight.

Is on, so have your A Game.

Last Week of Camp

This is our final week of camp before we go on break, and today is our second Spartan Challenge so be ready!
We will be doing the same workout we did before, and below are your times, and reps. Your challenge today is to beat your previous time.


Name Push up Pull up Box Jump Cable Run
Joe 39.5 4.5 22 175 8:21 2:05
Matt 33.5 3.75 23.5 125 11:58 2:59
Julie 41 22 26 170 9:08 2:17
LaRhonda 39.5 22 21 130 12:47 3:11
Donnie 88 30 18.5 120 9:04 2:16
LaVance 56 11.5 17 110 7:10 1:47
Valdrew 58 16 23.5 165 7:28 1:52
Tim 39.5 8.75 25 185 7:53 1:58
Thomas 65 20.5 36.5 205 7:51 1:57
Ndegwa 91 19.5 26.5 150 7:53 1:58
Sherry 28.5 7.5 13 70 12:43 3:10
Felicia 38.5 10 22 140 13:47 3:26
Jason 66 12.75 36.5 225 8:39 2:09
Laura 55 26.5 26.5 205 7:30 1:52
JC 57.5 6 31 190 12:33 3:08
Alan 78 23.5 31 220 7:41 1:55

Rest and Recover Monday!

Rest and Relax Monday

No Camp today

What a week last week, a tough but fun week. Thank you all again for participating in the 1st Annual Spartan Workout-A-Ton. Due to the serious work last week, take today off and relax and stretch. We will resume camp again on Wednesday, and a week from Wednesday will be our last workout. I plan on taking one week off, and then kick things off again with a basic workout, building up to Spartan Workouts.

On June 21st, I will be participating in my first Tri, and will be posting my workouts on the blog under "personal Workouts". You are welcome to take any of my workouts and make them your own, especially on days we do not workout and you may want something to do.

See you on Wednesday, and stay tuned for daily "Personal" workouts..

Onward

Day 5-Workout-A-Ton "Justin's Bootcamp"

What a beautiful day to wind down the week than with Justin's bootcamp. Justin came out today and brought out the whipping stick on us. It was definitely a diffrent, quick yet intense workout. Personally, I liked the blend of a full body workout, and the inteval training. I want to thank Justin for coming out to work with us, and if you are interested in working with Justn again, he can be reached at Gold's Gym (Hesters Crossing).. BTW, all Spartans get a free week at Gold's. You can either download online at http://www.goldsgym.com/ or I can get you a pass.

Again, thanks Justin for coming out, we had a great workout.

Tomorrow is the final day of Workout-A-Ton and I am very excited to finsih the week off with Dr Mike and his Pose technique running. Hope to see you all on Saturday at 9:30 at Kelly Lane Middle School..

Onward..

Do you hate me by now?

Of course you dont, especially after how great you felt doing Yoga in 105 Degrees. For those first timers, you did great. You should feel a difference tomorrow or Saturday when you put your wheels to use during some running. You got a great stretch and should feel great.
On Friday, we have "Justin's Bootcamp" and this should be another fun one. Justin a certified personal trainer at Gold's Gym and is a very good trainer. He whips people into shape quickly and will beat us up a bit tomorrow. Tomorrow, the location is Murchison, and then on Saturday, we are meeting at Kelly Lane Middle School

Godspeed and see you soon.

Running Clinic and final Day of the Workout-A-ton

Day 6-Running with Dr Mike

On Saturday we will have our last session of our Workout-A-Ton and what better way to end a great week than with a great run. We will be meeting at Kelly Lane Middle School at 9:30 so see you there. Our Special Guest will be Dr Mike.

Dr. Mike is a certified Pose Tech. Coach and has worked with Dr. Nicholas Romanov (Creator of Pose Technique: http://www.posetech.com/) for over 13 years now - both as an athlete and coach. He has been a Chiropractor for over 20 years as well. During this time he has worked with and trained thousands of athletes from the Olympic and Professional level to children.

Pose Method of Running is 'the art and science of perfect running'. By learning proper form, a runner will become more efficient and therefore, use less energy during their run. It is a well known fact that improper motion creates injury and pain in the athlete. As proper running form is implemented - pain and injury disappear. Over the course of an hour or so, we will cover the basics of running science, understand what that means and what that looks like. We will analyze everyone's current technique and running form - and discuss any pain or injuries that you may be feeling. We will also cover some drills and strength training to help teach your body how to run properly. Although this will be an introduction to Pose Method, each participant will leave with the knowledge of proper running form as well as the skill to begin running more efficiently!

Don't miss this opportunity to train with Dr. Mike this Saturday!

Fight Gone "Really" Bad, but Good Spine alignment.

The Workout-A-Ton Day 3 (Crossfit Wednesday)

Well, not really.. Yesterday we had Crossfit Round Rock join us for a killer workout, and the routine we did was the "Fight Gone Bad" workout, and a workout it was. After our grueling session, we had Guest Dr Joe Henry Rodriguez join us for an evaluation. I want to thank Crossfit, Peter and Mary for coming out and putting us through a great workout. You can visit Peter at www.crossfittx.com to find out more about Crossfit.

Thank you as well to Dr Joe Henry for spending some valueable time with us yesterday.

Click Me for Workout-A-Ton Day 3 pictures

Moving on To Day 4 of the Workout-A-Ton!! There has been a change to today's Yoga session. We were scheduled to attend the 5:30 class, and I just got word from Yoga Groove that the 5:30 class has been cancelled. However, have no fear! We can still go to either the 4:30, 6:30 or 8:00 session. If you are unable to attend any of the classes, please let me konw and I will work with YogaGroove on possibly having a make up session. Please let me know if you still plan on attending and if you would like to attend one of the times that are available. You can checkout the full schedule and learn more about YogaGroove by going to http://www.yogagroove.com/

KO'D Tuesday, Crossfit Wed..

Great job again, and great turnout for Day two of Workout-A-Ton! I hope everyone enjoyed shadowboxing.. A very special thanks to Angela Sykes for coming out and sharing with us her wealth of Knowledge on Nutrition. If you are interested in speaking to Angela further about your nutrition goals or needs, feel free to email her at thesykes@yahoo.com

Also, a very BIG thank you to Veronica for coming out and KO'ng everyone with her sweat and tears shadowboxing class. Wow, what a class!!

Today is Crossfit Wed, and we will have another special guest. Peter Kral, owner of Crossfit will be out at camp to whip us into shape a bit more. This should be a very special workout and I personally am very excited. Please, make sure to bring your Jump Rope and a Kettlebell, we will need them

I would also like to dedicate todays workout, to my friend, Bev Dorman. We will miss you, and will never forget you.

Check out all pictures below for Shadow Box Tuesday below:


Click me for pictures

Day Two: Shadow Boxing

Today is day two of our Workout-A-Ton, and today we have two guests. Kicking things off will be Veronica, running her famous Shadowboxing class. I have taken her class and it is tough, but fun. You all will have a blast. Be ready to sweat and work on your combos. You can always checkout Veronica's class at 24 hour Fitness.

Shortly after class, we will have a second guest, Angela Sykes, who will be talking to all of us about nutrition. Angela's talking points are below:

Introduction--Angela's Background
Healthy lifestyle vs diet
Proper nutrition and exercise
Work for your food
Healthier food options/choices
Top 5 Ingredients to avoid
Waist management
Handouts - glycemic index

Should be a fun class today.... Also, dont forget on Wed, we have Crossfit coming to camp.. You can check them out on my links, or online at http://www.crossfittx.com/

Day one: Workout-A-Ton 300 results

Great job to everyone who attended camp yesterday. Everyone did great and welcome to our newbies, Yvonne and Amy. You both did great.
The MVP award goes to the "Girls" for destroying the boys in the 300 challenge. The boys decided to work as one unit, and showed some great teamwork.
Name Time
Julie 30:49:00
Donnie 37:47:00
Laura 28:13:00
Denise 30:22:00
Ndegwa 37:47:00
Amy 25:13:00
Yvonne 26:43:00
Thomas 37:47:00
LaVance 37:47:00
Tim 37:47:00
Tre 37:47:00

See you all on tuesday!!

Workout-A-Ton Day 1.

Spartan Workout-A-Ton!

All kicks off today, there has been an addendum to the itinerary I had previously sent. I swapped out Wed's workout for today as I was able to set up a one day partnership with Crossfit for Wed. So, today is 300.... but have no fear, we will be doing a basic 300 workout along with a more advanced workout. You have to choice as to which workout you would like to do. Nothing is needed today..

We will kick off today's session with a bit of stretching followed by the 300 workout. If anyone is interested afterwards in doing Abs, we can have a quick Ab workout. Again, today's 300 for most of you will not be very challenging, unless you choose to do the "300-Final version".

See you at the Battlefield.

All Starts next week, so be ready.

Finally, it is here.. The first annual Spartan Workout-A-Ton. We are kicking it off with a fully body workout on Monday. Please bring your Kettlbell's as we will need a form of weights at the battlefield. I will be posting daily blogs on the days activities. All workouts with the exception of YOGA will be at our regular location.
Currently, I dont have confirmation on the Running clinic, but should happen. The Running clinic will be held at the Pflugerville Lake. Thank you all for your participation and for your donations to the March of Dimes March for Babies cause. This is truly a special organization.

Cardio Wednesday

Today is cardio Wednesday and will be a relatively easy day. Please make sure to bring your jump rope today, a good bulk of our workout will be using Jump ropes.
Dont forget, next week is Workout-A-Ton, so for those of you who are participating, we will have camp everyday. I encourage you to come out to every session as they will all be different. I will be posting the workout for that day everyday.





Dynamic Warm up
Indian run 1/4 mile
JR-2 minutes
JR-2 minutes/25 push ups
Jr-2 minutes/25 push ups/20 Step ups
JR 2 minutes/25 PU/20SU/10PU
JR 2 min/25 pu/20SU/10PU/20Knee Tucks
Indian run 1/4 mile
10 Hills
Planks 3X1 minute
Down Dog to Plank 25X
Prison Planks 25X

Great 300 yesterday.

Great job to everyone who was in attendance yesterday. I will post the results later today or by tomorrow. The first week of May we will do our last and final 300, and hope to see some great times.
A friendly reminder, we do have class on Wed, and next week is the "Workout-A-Ton" and shoudl be a blast. The workouts next week are going to be relatively easy, but yet challenging.

Rounding up the Final Stretch

Hope everyone had a terrific Easter Sunday!

As we approach the end of camp, today is "The Final 300" for real. For those of you who were in attendance on Wed, we did the 300 as a group. Today you are on your own, and remember, you are only competing against yourself.
Due to the Final 300 being much more difficult than previous 300's, I am setting up the Final 300 along with the previous 300 and a Beginner version of the 300. We are going to have a few new Spartan's today so in an effort to challenge everyone, but not have anyone get hurt or not come back out, I am setting up 3 different 300's.
Later this week I am posting the itinarary for "Workout-A-Ton" next week, so stay tuned. Following Workout-A-Ton, we will have one final week and then the week after will be our final week. I need to know your thoughts on how long you want to be off, and need you to please post your comments. My initial idea was two weeks, then a month, then two months, so please provide me your thoughts.

For tonight, if you have a kettlebell, please bring it!! We will need KB's today.

Another sign of big Spartan Hearts!

Great job again yesterday to all. Now you know what to expect on Monday. We will once again do the "final 300", and then we will be doing a final 300 the very last time we meet which will be Monday April 27th. This will be the Monday following the Workout-a-Ton! Once we finish the first session, we are either going to take one or two months off. I am open for ideas and suggestions. So, please post a comment and let me know what you would prefer.
Once we start again, we will be starting easy and again building up our workouts. Lastly, not sure if everyone yesterday knocked out all their reps, and if you did, GREAT JOB! If you did not, dont cheat yourself on Monday, knock out all the reps. You are only competing against yourself and you wont know how much you improved if you dont do the same workout with the same number of reps.

See you at the Battlefield

The 300 2.0 Final Results.

Back again to claim his title of Top Spartan, Ndegwa is back! A true testament of not missing workouts, and pushing himself to the limit. Not only did Ndegwa regain his title, but his killed his time previously by 6:22. Very impressive turnaround.. A very close second was the defending champ, Thomas Stow who came in at 21:44 (2:01 difference) and a few seconds back, Manuel G (21:53). A second very impressive turnaround from last 300 was Donnie Phelps, who lowered his time by 2:42 and came in at 22:25. Lastly, Mark N decreased his time as well by 1:50 finishing his time at 24:20.

Top Spartan, Robert Ndegwa..

I would also like to say Kudos to our newest Spartan, Stephanie B, who has been with us for a few weeks now and has really been doing well.. Now, to the bad news.. It is important and crucial that people come to the limited amount of classes we hold. Every class is geared at making you better, and improving your time

Name Time Difference
Thomas Stow 21:44:00 2:01
Laura Guzman 25:05:00 1:07
Julie Hall 30:38:00 N/a
Stephanie B 24:25:00 n/a
JC Otero 29:25:00 n/a
Donnie Phelps 22:25:00 2:42
Manuel G 21:53:00
Mark N 24:20:00 1:50

Ndegwa 21:09:00 6:22

LaRhonda 38:09:00 2:50
Sherri 42:47:00 5:01

The Aftermath of the Kettlebell

Great workout to everyone last night, today you should be a bit tender around your thighs and maybe your back. Make sure to get some good rest over the weekend, stretch and get ready for "The Week of the 300". We are fast approaching the end of camp, and we have 3 more 300's to go. I hope that next week, we see some dramatic drops in times.

I want to express how proud I am of every single Spartan yesterday. I know it was a bit tougher and you all rose to the challenge, great job everyone.

Yesterday's pics:

http://www.kodakgallery.com/ShareLanding.action?c=c2mhk6t3.6csdiaoz&x=1&h=1&y=r8lplk&localeid=en_US&cm_mmc=site_email-_-site_share-_-core-_-view_photos_button