Halfway Point: Measurement Day!

Today marks the halfway point in the MOOsers journey so measurements and halfway pics were in order.  I don't have the complete reporting numbers but when I do I'll get them up.  However I am going to post what I have because I know you are very much anticipating to see how they have done so far.

Well I won't waste anymore time, here are the numbers:

Emily:
9 pounds lost
2.3% body fat lost
9 inches lost

George
6.1% body fat lost
9.25 inches lost
weight will be reported on Friday

Jule
15 pounds lost
9.25 inches lost
2.5% body fat lost

Shannon
18.5 pounds lost
2% body fat lost
7 inches lost


Once all numbers are reported I will calculate and post who is leading in the contest as all measurements are taken into account: percent weight lost, percent body fat lost (has twice value of other measurements), and inches lost as a percentage.

Here are the day 1 pics and the week 6 pics

Jule Day 1                                  Jule Week 6

Emily Day 1                              Emily Week 6

George Day 1                           George Week 6

Shannon Day 1                          Shannon Week 6

As you can see the pictures on the left are Day 1 pics and the second column is Week 6 pics.  You can see some changes in body shape and can definately tell things are happening.

I know some of the measurements don't completely reflect the effort put in by the MOOsers but it is important to understand this is movement and that everyones body is going to respond a little differently.  However the end result is very predictable and expected when all the tools are in place.  What the MOOser are doing are going to produce results by design not by chance.  Stick to the plan and you will get exactly what you want.

As for the workout, here is what the moosers did today:

50/10

Hand to Hand Kettlebell Swings

Sidewinder Push ups

Rows

Burpee Clean and Press

Frog Squats

50 seconds of work 10 second transition, complete 4 rounds. 

A classic workout with a ton of fat loss potential.  Here is some video of the action:

This workout had a little of everything, but mostly some new movements that really put the MOOsers to the test, but the effort was no different.  They pushed hard grunting, yelling, and sweating their way through each and every repetition (well maybe not George on the grunting and yelling:).

Tomorrow another cardio day, stay tuned...

Last Chance Workout

Last workout before measurements. Tomorrow morning the MOOsers will have their halfway measurements taken as well as a halfway picture to chec ktheir progress. Stay tuned to tomorrows post...

But for today it was last chance workout and it was a doozy of a Cardio Day for the MOOsers.  Again they were doing 30 seconds of work 60 seconds active recovery.  They worked for 30 minutes and a couple of them brought friends who were throroughly impressed with the MOOsers efforts. 

Here were the exercises

Bike
Firehose Slams
Burpees
Step Jumps
Frog Hops
Frog Squats
Hill Climbers

Here are a few videos of the action:







Absolute killer performances today by the MOOsers as the videos show.

Monday, Monday

Legs and Lungs workout today as the Moosers only have a few more workouts before measurements on Wednesday morning.  They are looking great and am very much looking forward to seeing their midway progress.  The countdown is on. 

Here was the workout today:

Legs and Lungs

50 Goblet Squats
40 Jump Squats
30 Kettlebell Swings
20 Sumo Deadlifts
10 Hill Climbers each leg
25 Burpees
10 Hill Climbers each leg
20 Sumo Deadlifts
30 Kettlebell Swings
40 Jump Squats
50 Goblet Squats

Complete list once

The countdown is also on for the next phase of their nutrition program.  It is important to stay on top of your nutrition and exercise plan when making significant changes like the Moosers are.  Part of that is making periodic changes in your plan so that your body doesn't get used to what you are trying to do.  That includes nutrition as well as exercise. 

So with that in mind, in two weeks the MOOsers will hit Warp Speed and since they will have the foundational habits practiced and implmented into their lives, results acceleration will take place.  Its going to be like being at the top of an incline on a roller coaster and they are about to scream down the steep hill. 

So get ready because its going to be a very fast ride:)

Fat Loss Friday

I was told today that Fridays are dreadful according to the moosers.  I don't know what that is all about :).

We are rapidly approaching measurement time at the halfway point in their journey and today I made sure they got the best out of every movement, every rep, every pound.  The workout was called Tabata Extra where they did 40 seconds of work with 20 seconds rest then switch exercises until four sets of each were completed:

1. Kettlebell Swings
Kettlebell High Pull Burpee

2. Step ups
Burpees

3. Slow Bicycles
Goblet Squats

4. Sidewinder Push ups
Hill Climbers

There were a lot of highlights today: George  using a lower platform for his burpees, Shannon rocking the 44 pound kettlebell with swings and goblet squats, Shannon, Emily, and Jule performing the step ups by finishing on one leg rather than two.  All big signs of improvement by the moosers!  Here are some videos of the now infamous Sidewinder Push ups:

Two Days Catch up

Yesterday and todays workout I have for you today.  Yesterday was Roll the Dice, a fun game with dice that is always a hit.  Each number is assigned an exercise and all reps are set at 15.  Here's what they did

1's- Push ups x 15
2's- Jumping Pull ups x 15
3's- Wood Chops x 15 per side
4's- Single Leg Deadlifts x 15 per side
5's- Single Leg Burpees x 15
6's- Squat Press x 15

Start each round with 32 Frog Hops.  Work for 20 minutes.  The MOOsers work in partners with this workout.  A great break from the grind to the typical workout.

Here's the video of that workout:



And today was a Cardio Day using the 30 seconds of work 60 seconds recovery but performing Active Rest during the recovery.  The MOOsers again did High Steps during their rest.  Here's what their workout today was

Band Punches
Speed Rows
Bike
Burpees

Here's a couple of vids on that workout too:







Metabolism Makeover was tonight and by the sounds of it the MOOsers are doing great overall.  Having a few struggles, but who doesn't when it comes to nutrition.  They will be measured next week to see their halfway progress.  Then things get real interesting:)

Cardio Day...with a Little Twist

I've been mentioning a little twist or change coming up this week and that was today.  Ever so small this change it added up to the workout and made a big difference in intensity.  As you know if you've been following this blog you know that on cardio day we set rep goals for the moosers to reach and their job is to beat that rep count each time they do the exercise.  Today's exercises were grinding exercises where the reps were hard to come by so they were all low.  Here is what the moosers did today:

Bike
Hand Walk ups
Sprint
Burpees

30 seconds of work 60 seconds rest.  The twist is here; during the rest period the moosers did what is called active rest.  They had to do low level work during their rest period.  What they did today was high steps.

Here's a video of the action:



Moosers did an awesome job with this change.  They are really killing it and that is no exaggeration.  George was on MOO92 this morning for his update interview.  I think he was a little nervous but did an awesome job and is slowly coming out of his shell which is very exciting to see.

MOOser Monday From Russia with Love Workout

Back at it in week 5 and like I said there are going to be some small changes this week...on cardio day.  So stay tuned tomorrow for what those changes will be...

But for today the moosers attacked one of our tougher workouts, From Russia with Love.  I call it that because traditionally it is a kettlebell workout and since kettlebells originated in Russia I thought it was a unique name that people would remember:)

Here is the workout:

Kettlebell Swings
Overhead Press
Goblet Squat
High Pull
Deadlift Burpee

50 seconds of work 10 seconds rest and transition.  After all five exercise have been completed, rest for one minute.  Complete 5 rounds.

Here's a video of the moosers effort today:



Shannon won the top performer of the day as a reward for making tremendous strides toward achieving the best results she can.  She chose heavier weights and pushed herself even further than ever before.  Simply put it was an awesome effort.

MOOser update Friday a little late...

Forgot to post this on Friday, but the MOOsers had an awesome workout with a familiar one: 30:30.  What a difference a few weeks makes because the MOOsers attacked this workout with vengence as the video will show.  Don't be fooled, because this was a tough workout, but all of them had an amazing effort.  Here was the exercises:

Squat Press
Kettlebell Swings
Push ups
Band Squat Row

30 seconds of work 30 seconds rest.  Complete 5 rounds

Here's a video of Friday too:




Week 5 is going to bring some small changes, stay tuned as we turn it up a bit...

MOOser Fat Loss Cardio Workout

Another Cardio Day for the MOOsers as they are killing the workouts on a consistent basis even surprising themselves.  Pushing harder, stretching their comfort zones further, and getting stronger than they ever imagined, they are transforming before our eyes.  Todays workout was another 30/60 split for 30 minutes.  Here's what they did

Bike
Firehose Slams
Jump Switch
Sprints

30 seconds of work 60 second recovery.

MOOsers will be training 6 times for the second week in a row.  This week on Saturday they will be attending bootcamp at 7am.  And in two weeks...measurement updates!

Get through the Deck MOOsers!

Todays workout was a fun one where the MOOsers worked through a deck of cards by performing exercises that are assigned to each suit.  MOOsers paired up withe eachother...well Emily was with me and Jule was with Lisa C. while Shannon and George partnered up.  Here is what the workout consisted of:

Hearts- Double Kettlebell Squat/Goblet Squat
Diamonds- Step ups each side
Spades- See Saw Press per side
Clubs- Pull ups
Joker- 10 of each exercise
Face Cards- 10 reps
Ace- 11 reps
3's- WILD- Choose an exercise do 15 reps

Here's a video of today:



Awesome effort in a fun workout by all.  Tomorrow...another Cardio day:)

Cardio Day for the MOOsers...BRING IT!!!!

Starting week 4 and the first cardio day of the week.  MOOsers took it head on and really killed it.  We changed up exercises a little bit too so it offered some fresh movements.

We're still doing 30 seconds of work 60 seconds of recovery, got a few more weeks of that before we change it up a bit.  Here was the workout:

Bike
Firehose Weave
Lateral Step Jumps
Sprint
Frog Hops

We cycled through these exercises using the intervals above for about 30 minutes.

Here's some footage of today:










Jule was on MOO92 this morning to talk about her journey thus far.  Be sure to check out more of the journey in her own words by clicking on the link to the right of this post to her own blog.

Week 4 MOOser Monday

The MOOsers are improving by the day and today was no different.  They are all improving leaps and bounds and their workout effort showed that.  Their effort today was nothing short of amazing as they all kept up with their fellow classmates and perservered through a difficult workout. 

Todays workout was called Fight Gone Bad.  Here is the format:

1. Rows
2. Squat Press
3. Burpees
4. Kettlebell Swings
5. Push ups

50 seconds of work 10 second rest and transition.  After completing 5 stations rest for 1 minute.  Complete 3 rounds.

Sorry no video today, will have some tomorrow though I promise:)

MOOsers are doing well with their nutrition as last years winner Lisa Cordeau is checking up on them frequently and offering nutritional advice.  In 2 and a half weeks the MOOsers will be measured to check up on their progress at the halfway point along their journey.

Friday Fantastic Fat Loss

MOOsers put in another fantastic effort and special congratulations to Emily for pushing through a barrier today and having her best workout yet.  Todays workout was a little different than what they have done in the past.  It is called Every 2 for 20 where the MOOsers had to complete a set of exercises within 2 minutes and whatever time was left over of the 2 minutes was used to rest.  So the goal here is speed but also intensity so choosing a smart weight to get the most out of the workout is essential.  Here are the exercises they did:

See Saw Press x 10
Snatch Right x 5
Snatch Left x 5
Squat Press x 10

Complete 10 rounds

Here's a video of the action:




Tomorrow the MOOsers complete their week with their 6th workout of the week.  They will be working out at home with this workout:

Push ups x 10
Prisoner Squats x 10
Speed Rows x 10
Jumping Jacks x 10

Complete the above list as many times as you can in 2 minutes.  Rest for 1 minute after two minutes is up.  Complete 4 rounds.  Then finish workout with 20 minutes of continuous activity like jogging, biking, elliptical, etc.  Tomorrow the MOOsers also will be meeting at the Grocery Store for the shopping workshop.  I'm sure you'll hear about it from their blogs:)

MOOser Cardio Day: The Next Gear

The MOOsers put in another amazing effort today and there were several personal records set.  Emily had a breakthrough with her efforts by getting 'mad' and redirecting it toward her workout.  All in all a great performance.

We had some new exercises introduced today.  Here was the workout:

Bike
Alternating Firehose Slams
Crossover Hill Climbers
Burpees
Plate Punches

And I've got a little different video for you.  Since we forgot the camera for the workout, I taped what the workout was and the format and why we use reps and repetition goals for Cardio Workouts.  Here is that video:



MOOsers are going to the Grocery Store on Saturday for a workshop on how to shop supportively.  All of them are using Fit Day (http://www.fitday.com/) which is an online food journal to help track their food and to get immediate feedback as to how they are doing nutritionally. 

Getting their 30:30 on

Nothing like a solide 30:30 workout to get the fat running for the woods.  This is a fantastic workout we use often for our fundraisers, regular bootcamp workouts or at home.  Its simple, easy to come up with just a few exercises and is tough.  Here is what the moosers did today:

Push ups
Kettlebell Swings
Squat Press
Burpees

5 rounds 30 seconds of work 30 second rest.  I also set repetition minimums for the moosers to strive and beat every time they were at each station.

Here's a couple videos of the action:





MOOsers hit another cardio day tomorrow as week 3 draws to a close.  Man this is flying by.  I told the MOOsers they could weigh themselves tomorrow to check progress.  They are all saying their clothes are fitting differently, so we'll see:)

Tuesday Cardio: Time To Take it up a Notch

Moosers hit it hard today.  Lisa Cordeau was back again to motivate the MOOsers and they responded with tenacity.  It was Cardio Day today and each MOOser set a benchmark number of reps for each exercise and their task was to beat their personal best of each exercise (exception being the bike where we didn't count reps).  This is a great method for pushing the intensity for the entire workout and getting the most out of each and every interval.  Here was their workout:

Bike
Firehose Slams
Burpees
Jumping Jacks
Sprint

30 seconds of work with 60 seconds recovery.  We worked for 30 minutes which is 10 minutes longer than last week.  Here are some videos of todays action:







The MOOsers have been keeping track of their journey through a couple of different methods.  Jule's journey is through the link to the right of this post.  Shannon's journey is logged on the community site: http://biggestmoosers.ning.com/ . If you want to follow along and join that community be sure to check that site out.

Monday Madness: Lisa Works out with this Years MOOsers

Last year's Biggest MOOser winner Lisa Cordeau worked out with the MOOsers from this year and it gave everyone the extra push they needed.  Everyone upped their efforts and got a tremendous workout.  Here is what they did:

A. Rows
Step ups

B. Squat Press
Kettlebell Swings

C. Goblet Squat
Renegade Rows

D. Reverse Crunch
Weighted Sit ups

Each exercise was performed for 1 minute with 10 second transition.  They were to complete three sets of each exercise before resting for 1 minute.

Here's some videos of the action:








I think the MOOsers are starting to realize what it takes to be successful.  It was great to have Lisa there to push them along and encourage them further.  The moosers also wanted to do well and show Lisa that they had what it takes.  Needless to say Lisa was impressed with their efforts and will be back regularly to continue to challenge them.  MOOsers are at almost the 1/4 mark of this transformation.  Time flies quick and they need to take full advantage of their time here.  Every workout, every meal, every detail must be accounted for.