Bulldog Bootcamp Fitness Program

100 Day Burpee Challenge

We're up to 10 including yours truly!  That's good but I know we can do better.  Scroll down to see the list of who's in.  All you need is 6 for today to get on board.   

Ok, so I know how you all love Burpees so much.  How about taking the 100 Day Burpee challenge with me? 
I'm doing this with a group that I workout with, Windy City CrossFit.  It's not my idea but I thought it would be fun.  I know, I'm warped.

Here's how it will work: beginning Monday, July 28th Burpee Challenge participants will do one burpee on day one and adding one each day until we get to 100 Burpees on the 100th Day!  Total = 5050 Burpees.

If you miss a day you can make them up on the next day.  You can count the burpees done during workouts but only the number you need for that day.  Any "extra" burpees cannot be carried forward. 

If you're interested in doing the challenge with me, please add your name to the comment section below.  Here's a reminder of what they look like.

100 Day Burpee Challenge from Greg Major on Vimeo.

Start of the sesson workout, July 28, 2008

Workout:  1st round 20, 2nd round 15, 3rd round 10
Pushups
Squats
Situps
Burpees
Run to hill 5x up long side then back.  Entire workout for time.
5:00:00 AM Lincoln Park
Name	Time
Karyn	23:27
Connie	23:27
Juanita	21:07	2x up hill
Janet	19:36
Kathryn	19:36
Charley	23:28
Kate	20:03
Mark	21:07
6:00:00 AM Lincoln Park
Pam	19:40
Ben	18:02
Hugh	19:40
Howard	17:32
Sarah	17:15
Stacy	16:15
Mike V.	20:25
Lucy	18:15
Brian	22:55
Brad D.	19:54
Windy	21:52
Matt D.	15:10
Mark M	16:21
Andy S.	18:02
Leeanne	18:20
Tim	19:42
Sari	18:30
Gary	17:59
Jessica	20:34
Alejandra	21:39
Erika	22:10
Julie	14:47	Lunges   substituted for  burpees

Nice Improvements

Great job this morning in the 6:00am Lincoln Park group. 

Name	Situps	Pushups	Mile
Alejandra	25	12	11:06
Alejandra	25	25	9:49
Lucy	36	12	7:51
Lucy	33	20	7:41
Rachel	28	23	9:54
Rachel	33	27	10:03
Courtney	24	30	10:15
Courtney	30	28	10:05
Brian	16	38	8:36
Brian	23	36	8:03
Erika	21	27	9:57
Erika	27	19	8:54
Jessica	29	7	9:48
Jessica	33	26	8:44
Top Numbers from 6/27 or 6/30  2008
Bottom numbers from 7/24 or 7/28  2008

Run for Gus 5K

Hey Bulldogs.

It's time to lace up your running shoes for the 6th Annual Run for Gus! Over 600 people will participate in this 5K Run and 1 Mile Fun Walk on Thursday, July 31, 2008 at Diversey Harbor in Lincoln. 

I encourage all Bulldogs to please register and participate in this event.  It's for a good cause and it will be lots of fun.  We'll meet at our usual evening location by the water trough but remember, parking will be extremely tough. 

For you evening Bootcampers, this will be the evenings workout as it takes place at the same time as our normal wokout.  Make sure you were your Bulldog Bootcamp t-shirt. 

The 6th Annual Run for Gus 5K
Run/Walk benefiting Children's Memorial Hospital and the Young Associates Board!

Thursday, July 31, 2008
6:30 PM
Diversey Harbor in Lincoln Park

Featured Member Neal Steinburg

Neal Steinburg

Age: 37

Occupation: Paralegal

Interests: Books, travel, tennis, biking

I started with Bulldog Bootcamp (Grant Park) towards the end of February of this year. Originally, I signed up for 8 weeks figuring that 4 weeks wouldn’t be enough time to see much results and 12 weeks might be too long if I didn’t like it. Well, I have now been part of Bulldogs for 5 months and have recently signed up for a full year - I love it!

The reason I signed up with Bulldogs in the first place was because I was looking for a workout that was structured, met frequently and was affordable. And it didn’t hurt that we meet across the street from my home. I am the type of person that likes to be active and healthy, but sometimes it is hard to get yourself motivated to make it to a gym on your own - let alone push yourself 100%. I belong to a gym and have used personal trainers which were great, but the cost is too prohibitive to do that continually. Bulldogs pushes you 100% for the entire hour and you have the feeling of having a personal trainer because the DIs come up with a new workout for you everyday and motivate you to do your best. After the hour is over you feel that you have had a great workout that will carry you through your day. Although some of us have other physical activities that we do regularly, i.e. running, dancing, in-line skating (I play tennis twice a week and bike ride through the spring, summer and fall) I found that a Bulldog workout is so complete that you don’t have to do any other exercise the rest of the day if you didn’t want too. Before I started Bulldogs I hadn’t run at all since high school and had some difficulty with it because I didn’t have the stamina. But after 5 months I can now run 4 to 5 miles without any difficulty and my fastest mile assessment was 6 mins/21 seconds. My tennis game has also improved because I am faster and have more stamina. Bulldogs has become an important part of my day to day routine and I only wish I would have started 5 years ago rather than 5 months ago.

But besides all of that, I have met some wonderful people since starting Bulldogs. While everyone at Bulldogs has been great a few in particular (Angie, Judy, Maggie, Mark and Chris) have become integral to my success through their motivation and friendship.

Grant Park workout 07JUL08

Great job by all the Grant Park Bootcampers who participated in this mornings workout.  After our regular warm-up the group did 2 rounds of 10 push-ups, 10 hip extensions (sit-ups with legs straight and back not supported by the ground), 10 lower back extensions, and 10 squats.

Then the workout.  This workout was for time.  Starting out the group ran to the steep stairs across the street running down and up 3x then returning to workout location to complete 5-10-15-20-15-10-5 reps of dips and walking lunges alternating the exericises (5 dips, 5 lunges, 10 dips, 10 lunges etc..) Once completed they had to run the ramp 4x.  The do the same exercise sequence above  with burpees and flutter kicks.  It was a seriously challenging workout but everyone did great.  Here's the results.

Neil	26:57
William	28:03
David	28:04
Diagi	28:43
Maggie	28:43
Angie	28:52
Sam	28:52
Mark	29:19
KS	30:00
Sara	30:15
Jonathan	30:32
Karen	32:05
Lori	32:25
Grace	33:32

Just so you know that I'm not slacking, this mornings workout for me:

For time:
800 meter run

21-15-9
Kettlebell swings, 24kg (16kg)
Flutter kicks

200 meter run

21-15-9
Thrusters, 65lb (45lb)
Ring dips

800 meter run

Time was 21:05  and I did the baby weights (16kg) (45lb)

Afterwards I did an 11 mile skate. 

Sgt Fridays July Tip of the Month

July tip of the Month:

Beat the Heat (but don’t try to be a super hero)

In the summer, we all love to workout/run outside when the weather is nice. However, you must remember that there are weather conditions in the summer that you must be aware of prior to working out/running in order to be safe.

As the temperatures rise, you have to be aware of both the regular temps as well as the heat index. Don’t try and be a super hero and challenge unsafe conditions, just for the sake of getting in a workout in the outdoors. Below are a few tips to help keep you safe.

1. Drink up- when it’s hot, drink at least 2 more glasses of water than you would normally prior to your workout/run.
2. Work out earlier or later- the earlier in the morning or later in the evening that you work out, you can beat some of the mid-day temps when they’re usually at their highest.
3. Plan ahead- know your workout routine time line or your running path. You want to make sure there are plenty of drinking fountains or places to stop and get fluids easily if you need them.
4. Check the heat index- it’s not always the heat that’s the problem, it’s the humidity. Humidity depletes your energy much faster than just the heat alone.
5. Wear proper clothing- always try to wear moisture wicking clothing, and clothes that will allow your skin to breathe. In this type of weather, it’s all about keeping the skin cool.
6. Consistency- the more you run/workout outside when the weather is hot/humid, the better your body will get at adapting to the temps.
7. Be smart/sensible- there’s no prize given to the person who tries to survive unsafe workout conditions. Know your limits, and stop when your body senses something is wrong.
8. Seek the shade- whenever possible, workout or run where there is some shade. Even just a little bit of shade can help save you the repercussions of intense heat.
9. Save yourself- leave the tough workouts, and long runs for a much cooler day. If you need to get a workout/run in on a hot day, keep it shorter.
10. Have fun- on hot days change up your workouts/runs a little and make them more fun and less serious. It’ll make it easier to get through them when the temps are high.

A day at the beach

OK, so it's not Bootcamp related but I'm always asked to show pictures of the kids.  Well here's a little video clip from our day at Indiana Dunes beach.

Indiana Dunes Beach from Greg Major on Vimeo.

Spotlight Workout June 23