tag:blogger.com,1999:blog-34272203222505626442024-02-06T22:20:19.297-08:00The Biggest MOOsersMOO92 and Ben's Boot Camps Join Forces to bring Northeast Kingdom and Eastern Townships First Ever Body Transformation Contestcoachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.comBlogger174125tag:blogger.com,1999:blog-3427220322250562644.post-73150585224008966492011-04-19T17:07:00.000-07:002011-04-19T17:07:09.973-07:00The Final ResultsI meant to get this up yesterday, but better late then never :)<br />
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As you are probably aware, Bill and Paula Coates are this years winners of the Biggest MOOser 2011. It was a very close contest but in the end the married couple pulled through to be crowned the victors.<br />
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So I've had a few people email me asking to see before and after pictures of the contestants. Well I have that as well as the results for you now. Check them out:<br />
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<div style="text-align: center;"><b>Abby Smith and Rita Moulton</b></div><div style="text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Rita and Abby were a very supportive team losing almost 18 combined inches, 20 pounds and 4.6% body fat. Abby gained a huge amount of confidence while Rita is off 2/3 of her medication and blood sugar is getting better and better every day. They have changed their lives forever.</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><b>Stephanie Bowen and Laurie Fisher</b></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Team Fisher/Bowen probably had the most fun personality of the groups but brought their A Game every day. Together they lost 44 pounds (Laurie losing 26), 7.6% body fat (Laurie losing 4.5%), and 22.75 inches (Stephanie losing the most of all MOOsers with 14.25). Their MOOser journey has concluded but their life journey has just begun.</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><b>Andrea Machado and Lynn Brochu</b></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV_wYmJj6JVanStiIeBJYn5uyeq1JcrYn8HlbkIL6nG2PF1CfW9DVS5x2TIm4888OIcyHf1MjoWjmbHQXxTQetPaJuQFbl36-nmFoFgp8DPiVeMSh2guDfxfm1AZ1xOj6NbiDQK90jgIv4/s1600/andrea+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV_wYmJj6JVanStiIeBJYn5uyeq1JcrYn8HlbkIL6nG2PF1CfW9DVS5x2TIm4888OIcyHf1MjoWjmbHQXxTQetPaJuQFbl36-nmFoFgp8DPiVeMSh2guDfxfm1AZ1xOj6NbiDQK90jgIv4/s200/andrea+before.jpg" width="150" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrGkCW5ujFiQ_N8FVJBFbq4sFCSAYazi7d87kArOW2StI6tUKUkrz0KfFKbK2wWvuV7CZV0f163W3MmKsA3LK8q7CehPPtpiAKcpICxiAjnPk3Odn6nSICjwQ2GitdXwCpfOVOBV9k45Ub/s1600/DSC01034.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrGkCW5ujFiQ_N8FVJBFbq4sFCSAYazi7d87kArOW2StI6tUKUkrz0KfFKbK2wWvuV7CZV0f163W3MmKsA3LK8q7CehPPtpiAKcpICxiAjnPk3Odn6nSICjwQ2GitdXwCpfOVOBV9k45Ub/s200/DSC01034.JPG" width="150" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Lynn and Andrea were two others who brought a light side to the group. They were vocal in an encouraging and supportive way. Their no BS attitude was refreshing and brought a dynamic to the group that probably no one else could. Together they lost 46.8 pounds (22 by Andrea, 24 by Lynn), </div><div class="separator" style="clear: both; text-align: center;">6.8% Body fat (Andrea lost 5.3%), and 22.25 inches (both losing at least 11). Their numbers show consistency and commitment and that's just what they did and will continue to do. They were this years runners up.</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="font-size: large;">The Biggest MOOsers 2011</span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span class="Apple-style-span" style="font-size: large;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><b>Bill and Paula Coates</b></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjixRRM6YbtX2t3OqTR8WP45I34mMiequ66dlGFLZlF5K5nJ-0YRFzJobHmqSZZjhBkNPDzivmiwEj_qZ66_3dno9LAVdrC8MzAyYi2aJAV6dytqRYMlXaMDDMuDjEZllCIaFTnLrEWPRcc/s1600/bill+coates+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjixRRM6YbtX2t3OqTR8WP45I34mMiequ66dlGFLZlF5K5nJ-0YRFzJobHmqSZZjhBkNPDzivmiwEj_qZ66_3dno9LAVdrC8MzAyYi2aJAV6dytqRYMlXaMDDMuDjEZllCIaFTnLrEWPRcc/s200/bill+coates+before.jpg" width="150" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg4UyRngoJqWaaaAzq_BGQ6T316YqxnqRSscvJ-yNa7GRWX898M4owq7B3_JOIvhU8PlhpKfvPc9X9RlUyF06E8hzFRUUz4AoakV-uSOrAqZ2ew45M5PRuRdcSPapcCcV7OrBZwJnEbMLb/s1600/DSC01035.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg4UyRngoJqWaaaAzq_BGQ6T316YqxnqRSscvJ-yNa7GRWX898M4owq7B3_JOIvhU8PlhpKfvPc9X9RlUyF06E8hzFRUUz4AoakV-uSOrAqZ2ew45M5PRuRdcSPapcCcV7OrBZwJnEbMLb/s200/DSC01035.JPG" width="150" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir3G4QKGBAww2WWXTySF_KRj_T3MnGCrOcrHSxWrjZhBfUwfuzsmWgDG6CRVaKoZMVDz1IviGHcST4V-exOymNpdLHfsfvFALALRc3HdG8U-s6IjmyV19dUNZRbR0MSB2DLpJPJ-KB4ANK/s1600/paula+coates+before.jpg" imageanchor="1"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir3G4QKGBAww2WWXTySF_KRj_T3MnGCrOcrHSxWrjZhBfUwfuzsmWgDG6CRVaKoZMVDz1IviGHcST4V-exOymNpdLHfsfvFALALRc3HdG8U-s6IjmyV19dUNZRbR0MSB2DLpJPJ-KB4ANK/s320/paula+coates+before.jpg" width="150" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzTsjk1v7HihoYNrkMQ5uzRKsn7xg-miRRvrR18trlrsoYhLER3nPDCAxSZm7AYHOkeUwMBiRb5-YMsg2mX3BrozN3P4mbXIcAUE24NJcOVPf8-1f4WFOD6QPeOjY_bDwKIWJLUd_jYe5P/s1600/DSC01030.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzTsjk1v7HihoYNrkMQ5uzRKsn7xg-miRRvrR18trlrsoYhLER3nPDCAxSZm7AYHOkeUwMBiRb5-YMsg2mX3BrozN3P4mbXIcAUE24NJcOVPf8-1f4WFOD6QPeOjY_bDwKIWJLUd_jYe5P/s200/DSC01030.JPG" width="150" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Bill and Paula were eachother's rocks from the beginning. Bill the vocal one, Paula the 'silent assassin'. Bill started off a man on fire with his effort while Paula took a little more time to feel out what exactly this was all about. However, this was short lived as Paula caught up to Bill quickly and often overtook him, especially on Cardio Days. Together they were an amazing team to watch and emulated the true meaning of partners. Together they lost 78.5 pounds (Bill losing the most of all MOOsers by losing 52.5 in 12 weeks which is a MOOser record, Paula losing 26), 9.4% body fat (Bill losing 6.3% most of all MOOsers), and 19.5 inches (Bill losing 11.75). They are the winners of the competition but more importantly have their lives back and have inspired so many more along the way. Thanks guys for making the most of an opportunity and not only empowering yourselves but empowering so many others.</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-54723363542092238602011-04-16T07:21:00.000-07:002011-04-16T07:21:46.102-07:00Final DaysMoosers is winding to a close for 2011. The friendships and memories will stick with each and every one of them forever.<br />
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The results and what they have learned in 12 short weeks will too, be with them forever. Monday April 18th will be the show on MOO92 where the winner will be crowned, but all of the MOOsers have had dramatic transformations. And it is the truth where I have no idea who is in the lead or will win this competition. <br />
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Today is a bit of a different post because we had a little fun. The two videos are a little shot of the fun we had on Friday. It was train the trainer day but also just a reflection of the friendship and camaradarie we have gained over the past 12 weeks. Enjoy and be sure to tune in Monday:<br />
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<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/bKqnh4k_w6I/0.jpg"><param name="movie" value="http://www.youtube.com/v/bKqnh4k_w6I?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/bKqnh4k_w6I?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash"></embed></object></div><br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/RjeefBKrny4?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-74637578260757905932011-04-14T18:54:00.000-07:002011-04-14T18:54:06.341-07:00Final Week: Wednesdays WorkoutMeant to post this last night but forgot my camera in Derby.<br />
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Workout was Tabata Extra and took it up a notch with a few new exercises. The Moosers rocked it out without batting an eye.<br />
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Here's the workout<br />
<br />
1. Battleropes<br />
Ring Row Hold<br />
<br />
2. Band Squat Punches<br />
Bulgarian Split Squats<br />
<br />
3. Valslide Hill Climbers<br />
TRX Push ups<br />
<br />
40 seconds of work 20 seconds rest. Complete 4 sets of each in alternating format.<br />
<br />
Here's the video:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/-Pxpij-gcxw?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Two days left, two workouts, its winding down and I don't know who's more excited to hear the results, me or the MOOsers.</div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-86475122922290478692011-04-11T18:48:00.000-07:002011-04-11T18:48:58.900-07:00Week 12: Hell WeekLast night I termed this week to be Hell Week for the MOOsers. The final week before the final measurements to determine the winner of the Biggest MOOser 2011.<br />
<br />
We started off this week with a bang with Tabata 15:15<br />
<br />
Two circuits each performing 25 rounds<br />
<br />
A. Band Planks/Push ups<br />
Kettlebell Super Deadlift<br />
<br />
B. Double DB Snatch<br />
Burpees<br />
<br />
Here's the video of the effort:<br />
<br />
Well sorry video won't upload, but it is on Facebook :)<br />
<br />
Just a few more days, every workout, every meal, every decision counts. Who will win?coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-6242378264448184332011-04-06T10:47:00.000-07:002011-04-06T10:47:19.088-07:00Bells and BodyA Dirty Dozen workout today.<br />
<br />
I took todays workout and put a different spin on it, meaning I chose different exercises than I normally would. I'm literally trying to throw everything at these MOOsers but they aren't flinching. Nothing is going to stop them, and they have a week and a half left before the next winner is crowned.<br />
<br />
Here's todays workout:<br />
<br />
Bells and body<br />
<br />
Kettlebell Deadlift Burpee<br />
Overhead Squat Hold<br />
Suitcase Deadlift<br />
Push up Plank<br />
Hand to Hand Swings<br />
Weighted Sit up<br />
<br />
Round 1 30 seconds each<br />
Round 2 45 seconds each<br />
Round 3 60 seconds each<br />
Round 4 45 seconds each<br />
Round 5 30 seconds each<br />
<br />
Here's the video of the work:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ZVcLJ1rFTLY?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-37901723277331122232011-04-04T18:04:00.000-07:002011-04-04T18:04:16.823-07:00Week 11: Dirty 30What a way to start off Week 11. Two weeks left!<br />
<br />
Todays workout was Dirty 30, a serious mental challenge. Here is what they did:<br />
<br />
30 Pronated Rows<br />
30 TRX Assisted Lunge Jumps<br />
30 Walking Goblet Squats<br />
15 Push ups 3 second hold<br />
30 Kettlebell Swings<br />
30 Burpees<br />
15 Box Jumps<br />
30 Push Press<br />
30 Lateral Shuffles<br />
<br />
Complete the list twice.<br />
<br />
The MOOsers worked very hard, not sure if any finished two rounds, but they really have come so far since the beginning.<br />
<br />
Here's a video of todays workout:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/z0BzpbbBHm4?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Just two weeks before the winners are crowned. I can tell you now its going to be a tough decision because they all are growing as people but losing fast!</div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-13273444998452234792011-03-29T08:30:00.000-07:002011-03-29T08:30:39.060-07:00Monday Legs and Lungs: Week 10!Three weeks left!<br />
<br />
Let's hit it hard!<br />
<br />
Legs and Lungs<br />
<br />
50 Sky and Ground Squats<br />
40 Lateral Goblet Squats<br />
30 Lateral Step ups<br />
20 Assisted Pistols<br />
10 Broad Jump Burpees<br />
25 Squat Press<br />
10 Broad Jump Burpees<br />
20 Assisted Pistols<br />
30 Lateral Step ups<br />
40 Lateral Goblet Squats<br />
50 Sky and Ground Squats<br />
<br />
Complete the list once.<br />
<br />
Here's yesterdays video:<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/fngfxcoYMZ4?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">So much strength, so much endurance, so much drive, so much heart. I can't say enough about the transformation these moosers have experienced physically, emotionally, and psychologically</div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-46123569829130147562011-03-25T11:40:00.000-07:002011-03-25T11:40:09.235-07:00Bringin' it on Friday TabataFreaky Fat Loss Friday proved to not be just a name today...well I guess it does every Friday<br />
<br />
Today's workout was Tabata Extra with 40 seconds of work 20 seconds rest and repeating each exercise in alternating fashion four times at each station. Here are the exercises:<br />
<br />
1. Kettlebell Swings<br />
Rows<br />
<br />
2. Battleropes<br />
Renegade Row Plus<br />
<br />
3. Overhead Split Squats<br />
Sky and Ground Squats<br />
<br />
Here's the video footage:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ZpBrXSYoTxw?feature=player_embedded' frameborder='0'></iframe></div><br />
Ending Week 9. Mark your calendars for Monday April 18th and tune into the MOO92 morning show as the winner and finale of the Biggest MOOser will be announced that day. Big prizes in store for the winners and right now it is literally anyone's race!coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-37160968231668705552011-03-23T16:40:00.000-07:002011-03-23T16:40:05.421-07:00Dice, Dice, give me more dice!Roll the Dice today! A camper favorite!<br />
<br />
And mine too, check out number 3! That was a blast<br />
<br />
Start each round with 30 Jump Switch<br />
<br />
1's- Hand Step ups x 15 each side<br />
2's- Jumping Pull ups/Band Pull ups x15<br />
3's- Bens Choice x 15<br />
4's- Kettlebell Deadlift x 15<br />
5's- Burpee Speed Row x 15<br />
6's- Walking Goblet Squats x 15<br />
<br />
Each round consists of 30 Jump Switch and two rolls of the dice. Continue this with your partner for 25 minutes.<br />
<br />
Here's the video of todays workout:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Rf7j3Itlqrs?feature=player_embedded' frameborder='0'></iframe></div><br />
<br />
Tomorrow, cardio changes...again :) Hope you are prepared MOOsers!coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-15986579846709879762011-03-22T08:38:00.000-07:002011-03-22T08:38:52.842-07:00Cardio Tuesday and Monday videoCardio Day today and I also have, as promised, yesterday's video footage.<br />
<br />
Mary has taken over the Cardio Days on Tuesday and Thursday and has really taken the Moosers to new heights with their endurance and fat loss efforts.<br />
<br />
Todays workout: 30:30 for 6 rounds<br />
<br />
Lateral Shuffle Burpee<br />
Superman Speed Rows<br />
Box Squats<br />
Sprints<br />
<br />
<br />
And here is yesterdays video of the awesome effort.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/Z8lS_XFtcaM/0.jpg"><param name="movie" value="http://www.youtube.com/v/Z8lS_XFtcaM?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/Z8lS_XFtcaM?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash"></embed></object></div><br />
<br />
Oh, and by the way, heads up MOOsers, cardio is going into stage three :) Get ready for Thursday ;)coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-76836548044918697962011-03-21T11:35:00.000-07:002011-03-21T11:35:26.946-07:00Week 9: The Home StretchI wish I hadn't forgotten my camera at the studio today, as I got some good shots of the MOOsers killing From Russia with Love!<br />
<br />
This workout wasn't for the weak and the MOOsers have proven their worthiness time and time again, and today was no different.<br />
<br />
Todays workout was From Russia with Love<br />
50 seconds of work 10 seconds transition. Rest after completing five exercises, repeat for 5 rounds<br />
<br />
Kettlebell Swings<br />
Weighted T Push ups<br />
Windmills<br />
Kettlebell High Pull<br />
Goblet Kneel to Stand<br />
<br />
I"ll have to post the video tomorrow. Three weeks left MOOsers! :)coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-44606727947190761482011-03-18T12:18:00.000-07:002011-03-18T12:18:58.718-07:00Freaky Strength Fat Loss FridayWow, what an effort today.<br />
<br />
I was seriously impressed with the weight selection and intensity. Sure the goal was strength, but strength with a cardio twist just to make it extra nasty :)<br />
<br />
Four Rounds of:<br />
<br />
Double Kettlebell Squats<br />
Squat Press<br />
Snatch<br />
Renegade Rows<br />
Kettlebell Swings<br />
<br />
They were recommended to up their weights because the circuit was 30 seconds of work 45 seconds recovery. Plenty of time to recover (in theory only) and prepare for the next station. Like I said, they rose to the challenge and without a doubt got stronger today.<br />
<br />
Here's the video proof:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/tR7VydjgLzg?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-63050909608928250912011-03-16T08:33:00.000-07:002011-03-16T08:33:56.348-07:00Vegas style BootcampDeck of Cards was todays workout, a camper favorite.<br />
<br />
And the MOOsers kicked butt, noting how much they have improved since the last time they did this workout.<br />
<br />
A quick note on a success today. Paula performed her Bilevel planks without letting her knees touch the ground. A huge success for her as she has struggled with upper body strength since day one.<br />
<br />
Here was the workout:<br />
<br />
Hearts- Weighted Sky and Ground Squats<br />
Diamonds- Kettlebell Swings<br />
Spades- Bilevel Planks<br />
Clubs- Single Leg Bent Over Rows<br />
Face Cards- 10 reps<br />
Aces-11reps<br />
Joker-10 reps of each exercise<br />
3's- WILD- choose exercise do 15 reps<br />
<br />
Complete the Deck- everyone completed the deck and kept going!<br />
<br />
Here's the video of todays workout:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/zMe1sMSC7cA?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com1tag:blogger.com,1999:blog-3427220322250562644.post-87824845271730097662011-03-14T17:34:00.000-07:002011-03-14T17:34:47.484-07:00Week 8: Time to Step it up a notchIt seems like I'm always saying that, but today, I brought it, and the MOOsers responded very well.<br />
<br />
There's something about this year's group because they have been more resilient and have impressed me more than the past two years of MOOsers. There are some serious contenders here and this competition is going to be right down to the wire!<br />
<br />
Todays workout: Tabata<br />
<br />
20 seconds of work 10 seconds rest. Repeat 8 rounds<br />
<br />
1. Push ups<br />
2. Bodyweigh Squats<br />
3. Rows<br />
4. Burpees<br />
<br />
All bodyweight, but don't be deceived. This one even tested the most veteran bootcampers.<br />
<br />
Here is the video:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/kGQgVq4m0Mc?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-35829795941209525662011-03-12T11:03:00.000-08:002011-03-12T11:03:26.921-08:00Saturday DiceRoll the Dice workout today, definitely a Camper favorite.<br />
<br />
Pairing up in teams, campers will perform 30 Frog hops then roll the dice twice to see what exercises they will perform. They repeat this process for 25 minutes. Here were the exercises:<br />
<br />
1's- Pledge Push ups x 15<br />
2's- Pull ups/Jump Pull ups/Rows x 15<br />
3's- Wipers x 15 each side<br />
4's- TRX Assisted Pistols x 15 per leg<br />
5's- Kettlebell Swings x 15<br />
6's- Weighted Sky and Ground Squats x 15<br />
<br />
<br />
Here's the video footage of todays workout:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/4CPWBgtc8Pk?feature=player_embedded' frameborder='0'></iframe></div><br />
Listen closely as Paula 'gives it back' to Bill after so many workouts of it happening the opposite way. Too funny!coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com1tag:blogger.com,1999:blog-3427220322250562644.post-53242008481495699272011-03-11T19:08:00.001-08:002011-03-11T19:08:56.158-08:00Bring the Noise FridayGreat workout by the MOOsers today. Started a little slow but kicked in gear very quickly.<br />
<br />
Today we took a typical bootcamp workout and made it a little less nice :)<br />
<br />
Todays workout was 30:20 instead of 30:30, so same amount of work but less rest.<br />
<br />
Here is the workout:<br />
<br />
Kettlebell Super Deadlift<br />
Lateral Shuffle Burpee<br />
Broad Jump Burpee<br />
See Saw Walking Press<br />
Rows<br />
<br />
Complete 5 rounds<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/sx5n-JPyyiQ?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-15790780204045621462011-03-09T09:34:00.000-08:002011-03-09T09:34:40.393-08:00Long Time No SeeSo this week I've been slacking on my blog posts...<br />
<br />
Monday we canceled due to the crazy weather, and yesterday Mary put the MOOsers through a tough cardio day.<br />
<br />
Today I wanted to push them a bit and push them with some different exercises...a strength cardio circuit. <br />
<br />
When combining strength and cardio, it makes for a very tough workout because you are pushing a moderate to heavy resistance plus you are pushing the pace to complete as many reps as possible. That makes for a deadly combination :)<br />
<br />
Here was the workout:<br />
<br />
Tire Flips<br />
Deadlift with 95 pounds<br />
Kettlebell Rope Pull of 88 pounds<br />
Farmers Carry of at least 62 pounds in each hand<br />
Sled Push<br />
Double Ring Rows<br />
<br />
30 seconds of work 30 seconds rest for four rounds. Here's the video of these workouts<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8yjrakxEIiw?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-57188404365439611182011-03-05T07:30:00.000-08:002011-03-05T07:30:30.367-08:00The Halfway Results are In<div class="separator" style="clear: both; text-align: center;"><br />
</div><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Ok, the time you've all been waiting for.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Who's winning and how are all the moosers doing?</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Well I won't waste any time, I'll get right to it.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Here are the halfway pictures and the before picture comparisons:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">Abby Before and Six Weeks</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJMBtF1Nbi_uNHi_JR2P7iHqP9CgYzxBM0D9bxKdwzGWjQf64NRmytB5rEglmR54J6OaaCW6smNCANqgAFgkLg_nHmjguhfVSq-1Zzei7Xt6pTa8GHuiPtE5EdH_GvEZB2y1grZ-T9PorJ/s1600/abby+smith+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJMBtF1Nbi_uNHi_JR2P7iHqP9CgYzxBM0D9bxKdwzGWjQf64NRmytB5rEglmR54J6OaaCW6smNCANqgAFgkLg_nHmjguhfVSq-1Zzei7Xt6pTa8GHuiPtE5EdH_GvEZB2y1grZ-T9PorJ/s320/abby+smith+before.jpg" width="240" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY_5shYfeAMhyphenhyphenuZWuP49Vu1CFB1dzKp7CT5nBX31_XyWHUlYBK7lMF3KUE0xpmI_oVQhHpqDvYWpvwDwreU_Dh9elSi7kKerpd5bgyzDOktFWKJQGJM2ZCLnicSl2MOYK5C0Tm0Pc8_uP1/s1600/abby+six+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY_5shYfeAMhyphenhyphenuZWuP49Vu1CFB1dzKp7CT5nBX31_XyWHUlYBK7lMF3KUE0xpmI_oVQhHpqDvYWpvwDwreU_Dh9elSi7kKerpd5bgyzDOktFWKJQGJM2ZCLnicSl2MOYK5C0Tm0Pc8_uP1/s320/abby+six+weeks.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Rita Before and Six Weeks</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2W-DWp3rhNYOPIL-m1e_AxRsFqL45eNAui-NY5SzyAq3sVum4fGJfIKLrTwwuXUjM5wRFmwIOrN6Y-0oLkHj1p3k-vLYlNKgEqnCnB-nwoALOgKce188lrpKIzWaYt6dCVraq_ocgMzXp/s1600/Rita+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2W-DWp3rhNYOPIL-m1e_AxRsFqL45eNAui-NY5SzyAq3sVum4fGJfIKLrTwwuXUjM5wRFmwIOrN6Y-0oLkHj1p3k-vLYlNKgEqnCnB-nwoALOgKce188lrpKIzWaYt6dCVraq_ocgMzXp/s320/Rita+before.jpg" width="240" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF4ZuKBAtSTir2-1UhpUzZJJpUbwWWK_VHZWQDsKRwkN_TSw94LjAaxWAZZVWTvuOAGNWo_YX9oRE1YbIw9y-IibhZvAQ9Ds7UArNvYh2c7zSjhjWursIH50Wuozx9xU1uey6ikYD58niV/s1600/rita+six+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF4ZuKBAtSTir2-1UhpUzZJJpUbwWWK_VHZWQDsKRwkN_TSw94LjAaxWAZZVWTvuOAGNWo_YX9oRE1YbIw9y-IibhZvAQ9Ds7UArNvYh2c7zSjhjWursIH50Wuozx9xU1uey6ikYD58niV/s320/rita+six+weeks.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Lynn Before and Six Weeks</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp8SpZvjRYaJOHBhYzWxDFYlIUWNS7GjhWqfeAgswk7KmSRME1jffOlhxxQhJ2ehK5CVhSs8-446wvV3B9M6v5LZDpb6XNGn3HNOt-jqNE875bl4P03Dt0yKnoMZk_-F1CFrGducTIytrH/s1600/lynn+brochu+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp8SpZvjRYaJOHBhYzWxDFYlIUWNS7GjhWqfeAgswk7KmSRME1jffOlhxxQhJ2ehK5CVhSs8-446wvV3B9M6v5LZDpb6XNGn3HNOt-jqNE875bl4P03Dt0yKnoMZk_-F1CFrGducTIytrH/s320/lynn+brochu+before.jpg" width="240" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqSBIUGAF8dh-2CxrxBUVLFSIM7SE9sZfLHBgq6qf6nIRkN5ChPAy8V4Nd3gwi4wNKgVIDyiRB0A2cWGDzX3CvPgBZAAoxc8SHZX59A_G3FPYGvne3vm_qf2MW2T8FuPhlZML8cS0pHPha/s1600/lynn+six+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqSBIUGAF8dh-2CxrxBUVLFSIM7SE9sZfLHBgq6qf6nIRkN5ChPAy8V4Nd3gwi4wNKgVIDyiRB0A2cWGDzX3CvPgBZAAoxc8SHZX59A_G3FPYGvne3vm_qf2MW2T8FuPhlZML8cS0pHPha/s320/lynn+six+weeks.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Andrea Before and Six Weeks</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzMMCb7-iCqKw5-isI39m8UA_8K3VEqO_ol8TWEtJWkBMIc0x1WJzkEsgEyjG4vbeu46ld1OV6EpBJHyVvJxhUWmig1kZ-9WF3smyaz-6tYl2RLaHaZzZL5YL88CyHxUt_la1chOUwh-71/s1600/andrea+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzMMCb7-iCqKw5-isI39m8UA_8K3VEqO_ol8TWEtJWkBMIc0x1WJzkEsgEyjG4vbeu46ld1OV6EpBJHyVvJxhUWmig1kZ-9WF3smyaz-6tYl2RLaHaZzZL5YL88CyHxUt_la1chOUwh-71/s320/andrea+before.jpg" width="240" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Xw3RSu2YNcP8rCrhgSCc_7zsOzcxcevp1kNQv8-wATpDXQfEq8eiVNVVZfFEv9ScAzxkq9rJG-e9ghhRLKrTjLtjSWnZ8bsFpY6NtyUW9zALvCiyoNJ-kZP-4BUQVysFTG_Alegxbw6e/s1600/andrea+six+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Xw3RSu2YNcP8rCrhgSCc_7zsOzcxcevp1kNQv8-wATpDXQfEq8eiVNVVZfFEv9ScAzxkq9rJG-e9ghhRLKrTjLtjSWnZ8bsFpY6NtyUW9zALvCiyoNJ-kZP-4BUQVysFTG_Alegxbw6e/s320/andrea+six+weeks.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Bill Before and Six Weeks</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu6EnIz9rWCAfUpR50JcFnd6JlJpeLO4n1Rybs_05lPkAvW5LI3PUU5U6llKfubSqpeLwaQmiPxd2WPC7S_pTUDQZjwrGkRXFOPEt5h7mGtwa4X-HXSOCUUPCUmv1oCmqWgilL__51DsZR/s1600/bill+coates+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu6EnIz9rWCAfUpR50JcFnd6JlJpeLO4n1Rybs_05lPkAvW5LI3PUU5U6llKfubSqpeLwaQmiPxd2WPC7S_pTUDQZjwrGkRXFOPEt5h7mGtwa4X-HXSOCUUPCUmv1oCmqWgilL__51DsZR/s320/bill+coates+before.jpg" width="240" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje-Hel19hqstO-YuXZI5tGA9aYzsNwM_bbA9yKc6FobJSQuSMZG-B6Wc17UnYhLt-AwoKjQGl4Ua5NMUZvBSd0JGxbwae8gnH9TqzeLrYwyfOncV_ApBO-7DQTSGXy5ZrVwTRGAu2wiJxu/s1600/bill+six+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje-Hel19hqstO-YuXZI5tGA9aYzsNwM_bbA9yKc6FobJSQuSMZG-B6Wc17UnYhLt-AwoKjQGl4Ua5NMUZvBSd0JGxbwae8gnH9TqzeLrYwyfOncV_ApBO-7DQTSGXy5ZrVwTRGAu2wiJxu/s320/bill+six+weeks.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Paula Before and Six Weeks</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWhA9tPm5gPrFRprz107GkOMyDwty0KqA6QP7YozToYJHhqssrUN9fwv3PG6ClpwJQUw-Hc2NZo4UtzmEwdj6VblfqE7TjS2TqKubBQ-kEDSaX7UwWEZf0F4fvx9x8g64arNlvS5KQgsoE/s1600/paula+coates+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWhA9tPm5gPrFRprz107GkOMyDwty0KqA6QP7YozToYJHhqssrUN9fwv3PG6ClpwJQUw-Hc2NZo4UtzmEwdj6VblfqE7TjS2TqKubBQ-kEDSaX7UwWEZf0F4fvx9x8g64arNlvS5KQgsoE/s320/paula+coates+before.jpg" width="240" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCX-11Wg3R21CV836tG2oFfNX_1ry4PEAulEnG-o6-GW-_usMputxiFti4wO2BR4BAXR7yt707TDTaNNUdlaX_7n5OEzrSfC99V0sr0yCbvPaNDrv8QmZuyU57igeD2ZGjf8IaNyFF1Xm8/s1600/paula+six+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCX-11Wg3R21CV836tG2oFfNX_1ry4PEAulEnG-o6-GW-_usMputxiFti4wO2BR4BAXR7yt707TDTaNNUdlaX_7n5OEzrSfC99V0sr0yCbvPaNDrv8QmZuyU57igeD2ZGjf8IaNyFF1Xm8/s320/paula+six+weeks.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Laurie Before and Six Weeks</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaeAMhoCvjP2GzDX6srm1tMxkjv27nk578Is44F6SwnYTxLUDZQU_Bdn68MM8iaYBdZCJ7m8UXATji7clJDmc1f-UBpY2WmZGCeLoDdFqJOwDFkZicobLRV-tXdPvYDEYVlu2oCO-ZP9Qy/s1600/laurie+fisher+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaeAMhoCvjP2GzDX6srm1tMxkjv27nk578Is44F6SwnYTxLUDZQU_Bdn68MM8iaYBdZCJ7m8UXATji7clJDmc1f-UBpY2WmZGCeLoDdFqJOwDFkZicobLRV-tXdPvYDEYVlu2oCO-ZP9Qy/s320/laurie+fisher+before.jpg" width="240" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlrq69F8PDu4ydcWB2sCuaFsCgOOTXWW0M2xHO1OkJPHYS8FUI6UeGAm5a2ZEdxUC8b82O75bSGREWaVIJfFNNaKMpVoi51wqBHM_4wC5EbAFYN0zJpFD2NgWk1R5cJGT3wb-skeYBcebt/s1600/laurie+six+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlrq69F8PDu4ydcWB2sCuaFsCgOOTXWW0M2xHO1OkJPHYS8FUI6UeGAm5a2ZEdxUC8b82O75bSGREWaVIJfFNNaKMpVoi51wqBHM_4wC5EbAFYN0zJpFD2NgWk1R5cJGT3wb-skeYBcebt/s320/laurie+six+weeks.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Stephanie Before and Six Weeks</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNl1z-_b4fp8FKs5jJ1U9ykDvz1EF_fui1tZku4AnYv7bB8yz6FsEVXv1fl6twt2XfFLjXtm7rTFZ-NyKu6VpUC3JRgx8Y0087aMazjh5j0QmeapLHEuw7PYkqjY3ixwWPQ1Potz9RtNKT/s1600/stephanie+bowen+before.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNl1z-_b4fp8FKs5jJ1U9ykDvz1EF_fui1tZku4AnYv7bB8yz6FsEVXv1fl6twt2XfFLjXtm7rTFZ-NyKu6VpUC3JRgx8Y0087aMazjh5j0QmeapLHEuw7PYkqjY3ixwWPQ1Potz9RtNKT/s320/stephanie+bowen+before.jpg" width="240" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4X5-zvXuFsj0hgPMUZ1iszclkQ2HF43LwU_Xb76R74pNwwYW1SARkWx8vP4U-cDvqFy44PURozApD9k1SkN7Q6S7MbAMN3jj60styzUXhGHu3pUehtMJMvOyku15G6iV3NawE6XZMu-Of/s1600/stephanie+six+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4X5-zvXuFsj0hgPMUZ1iszclkQ2HF43LwU_Xb76R74pNwwYW1SARkWx8vP4U-cDvqFy44PURozApD9k1SkN7Q6S7MbAMN3jj60styzUXhGHu3pUehtMJMvOyku15G6iV3NawE6XZMu-Of/s320/stephanie+six+weeks.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: left;">Some impressive changes in the befores and the six week mark. As for the competition here are the standings of the four remaining teams:</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Team Bill and Paula Coates: 47.75</div><div class="separator" style="clear: both; text-align: left;">Team Stephanie and Laurie: 47.45</div><div class="separator" style="clear: both; text-align: left;">Team Lynn and Andrea: 35.35</div><div class="separator" style="clear: both; text-align: left;">Team Rita and Abby: 25.95</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">It is the closest competition we have ever had! Some of the highlights are:</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Bill losing 17 pounds so far</div><div class="separator" style="clear: both; text-align: left;">Laurie losing 13 pounds</div><div class="separator" style="clear: both; text-align: left;">Stephanie losing 9.75 inches</div><div class="separator" style="clear: both; text-align: left;">Bill losing 8.75 inches</div><div class="separator" style="clear: both; text-align: left;">Laurie losing 4% body fat</div><div class="separator" style="clear: both; text-align: left;">Andrea losing 3% body fat</div><div class="separator" style="clear: both; text-align: left;">Rita cutting her medication in half (insulin and blood pressure)</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">All of the teams have really killed the first six weeks. One of the secrets is the intensity of their workouts in bootcamp as well as Cardio Days. Here's a description of the Cardio Day some of the MOOsers just did on Thursday:</div><div class="separator" style="clear: both; text-align: left;"><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ak4-Eu6qb8c?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: left;"><br />
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</div><div class="separator" style="clear: both; text-align: left;">These next six weeks are going to fly by and it is literally anyones ball game</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-77849453105921014262011-03-02T17:07:00.000-08:002011-03-02T17:07:02.972-08:00Time and StrengthTodays workout is one of my favorites.<br />
<br />
It's called Every 2 for 20 and it takes a combination of speed and strength to complete.<br />
<br />
The two, speed and strength go together very well when talking intensity :)<br />
<br />
Here was the workout today:<br />
<br />
Kettlebell Swings x 10<br />
Unilateral Squat Press x 5<br />
Unilateral Squat Press x 5<br />
Tuck Jumps/Jump Squats x 5<br />
Push ups x 10<br />
<br />
Every two minutes a new round starts. Complete the list in two minutes or less. If you complete in less than two minutes, the time remaining is your rest. Repeat for 10 rounds.<br />
<br />
The video evidence:<br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/PK1SBwfjDCE?feature=player_embedded' frameborder='0'></iframe></div><br />
<br />
Some of the MOOsers measured today and took halfway pictures but I'm not telling the results yet :) Stay tuned for all the MOOsers to be measured and see how well they are doing!coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-27027470186664030132011-03-01T18:17:00.000-08:002011-03-01T18:17:18.443-08:00Cardio Cardio and more cardioShort post today.<br />
<br />
Thanks to Mary for teaching Cardio Day Tuesday:<br />
<br />
Workout today was 30 seconds of work 30 seconds rest for 6 rounds or 24 minutes<br />
<br />
Sprints<br />
Burpees<br />
Squat Press<br />
Hill Climbers<br />
<br />
Reminder that halfway pictures and measurements as well as who is winning (yes remember the competition :) will be posted by the end of this week, stay tuned!coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-30097658864960647642011-02-28T17:59:00.000-08:002011-02-28T17:59:24.901-08:00Tabata Extra: Start of Week 6The Start of week 6<br />
<br />
The halfway point in this journey. Its amazing how fast it goes by. We will be measuring this week and taking halfway pictures. I know already you will be shocked at the results thus far.<br />
<br />
Today's workout was solid proof of how far they have come. This is no easy workout but the MOOsers made it look very manageable and took it in stride just like every other workout. And to add, they pushed weight and took it up a notch. <br />
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The workout was Tabata Extra:<br />
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1. Step ups<br />
Lateral Hop Burpees<br />
<br />
2. Pull ups/Jumping Pull ups<br />
See Saw Press<br />
<br />
3. Goblet Lunges<br />
Band Squat Row<br />
<br />
40 seconds of work 20 seconds rest. Complete 4 rounds of each. Here's a video of todays action:<br />
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<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/xe_pu1Z_Wm0/0.jpg"><param name="movie" value="http://www.youtube.com/v/xe_pu1Z_Wm0?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/xe_pu1Z_Wm0?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash"></embed></object></div><br />
<br />
All measurements and pictures should be completed by Friday, so stay tuned to see the MOOsers progresscoachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-60422481770089060492011-02-25T04:55:00.000-08:002011-02-25T04:55:30.083-08:00Moosers Getting Stronger by the DayFreaky Strength Friday today<br />
<br />
Station 1<br />
Kettlebell Deadlift<br />
Push ups on toes<br />
<br />
Station 2<br />
Box Squat<br />
Rows<br />
<br />
Station 3<br />
Push Press<br />
DB Snatch<br />
<br />
All reps are 3 sets of 4-6 reps alternating each set. Rest for 1 minute after completing each exercise once<br />
<br />
Here is an awesome video of Andrea and Lynn doing push ups on their toes. Quite the dramatic increase in strength since day one<br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/J4rFRgoEurE?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-86676836751584698112011-02-24T07:13:00.000-08:002011-02-24T07:13:01.852-08:00Quality WorkI am loving the intensity on Cardio Days.<br />
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The MOOsers are rising to the challenge and hitting it head on with everything they've got. I have two videos today. One of the middle of the workout, and one of the very last set. Its hard to tell via video, but on the last set, everyone takes it up a notch to beat their 'numbers' (a way to maintain or up their intensity).<br />
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Here is what they did<br />
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Box Squats<br />
Burpees<br />
Battleropes<br />
Sprints<br />
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30 seconds of work 30 seconds rest. Repeat for 6 rounds or 24 minutes of work<br />
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And here are those videos:<br />
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</div><div class="separator" style="clear: both; text-align: left;">And the finisher video:</div><div class="separator" style="clear: both; text-align: left;"><br />
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</div><div style="text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/WMHxp6aLnYw?feature=player_embedded' frameborder='0'></iframe></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-87485346456432841492011-02-23T05:08:00.000-08:002011-02-23T05:08:22.608-08:00PHA...what does it stand for?Todays workout was so much fun to teach...well all of them are, but some are just a bit more fun than others. Today was one of those workouts<br />
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PHA is the name and the format is 30 seconds of work 10 seconds transition. Complete 8 rounds continuously. Anyone know what PHA stands for? Or maybe what it should stand for?<br />
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Dumbbell Snatch<br />
Atomic Push ups/Push ups<br />
Battleropes/Broad Jump Burpee<br />
Kettlebell Box Squats<br />
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Here's the video of todays workout. The MOOsers killed it<br />
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The MOOsers have one more week before measurements and the halfway point! I know its going way too fast! You can expect mid way pictures and measurement progress reports right here on this blog. There are several workouts to be completed and several meals to be eaten before then, which means a lot of progress can be made before measurements.<br />
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But I can tell you this, I can see changes in their bodies, all of them. They are changing their lives and getting stronger by the day. You can't help but be inspired by their effort, consistency, and desire.coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0tag:blogger.com,1999:blog-3427220322250562644.post-29265605481955268072011-02-22T06:59:00.000-08:002011-02-22T06:59:16.749-08:00Cardio Day...as you've never seenMoosers got a shift in their thinking about Cardio Day today.<br />
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They took it on with courage, and fought every step of the way. There were a lot more bent over bodies during the rest and a lot more time was spent on the floor recovering from each and every work period, but they made it and pushed through.<br />
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Today's workout was 30:30. So same work time but half the rest. They MOOsers did 6 rounds or 24 minutes of work/rest. And like I said, they did awesome:<br />
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Sprints<br />
Battleropes<br />
Burpees<br />
Sky and Ground Squats<br />
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Here's the video footage of todays effort:<br />
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<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/p_d-kH-Qa6o/0.jpg"><param name="movie" value="http://www.youtube.com/v/p_d-kH-Qa6o?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/p_d-kH-Qa6o?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash"></embed></object></div>coachbenhttp://www.blogger.com/profile/14826727631910243023noreply@blogger.com0