Bulldog Bootcamp Fitness Program

Tough Week Bulldogs......

Bulldog 6a (Cobra/Delta) & 6:30p-

You all had pretty intense workouts with me this week. You all did a great job enduring my "wrath" of tough workouts, along with [at times] my punishing attitude as I pushed you beyond your capabilities! That's the work load that makes you better, and as long as you're pushing yourself 100% you can ONLY get better, stronger and in great shape.

To those of you who come to every class, or to those who make up your missed classes.....thank you for your strong dedication to me, the program, but more importantly to yourself. When you stay dedicated and show up for class [or make up missed ones] that shows me you really want to make a difference in your body, your life as well as your future. Great job, and keep up the tremendous work!

NO MORE EXCUSES!!!!

Sgt Friday

Good Job LP 6:30p Bulldogs

Hey LP 6:30p Bulldogs! I just wanted you to know you did a great job last night on the four-corner hill workout. It's a tough one, and definitely puts your body to the test of what you THINK you can handle and what you TRULY can handle when it comes to a tough workout.

I had a great vacation (and truly needed it), but also glad to be back doing what I feel I do best, and that is kicking some Bulldog butt. You guys (& gals) are such a terrific group of people and I am very lucky to have you under my wings as I help you achieve your fitness goals. Looking forward to the days, weeks and months ahead as I get to know you all much better!

Great Job!

Sgt Friday

Grant Park Assessments 8/11/08

Great job everyone on some fantastic improvements.  Patrick sure has you guys firing on all cylinders.  I will post the results later tognight or early tomorrow. Stay tuned.

100 Day Burpee Challenge Update

Are you keeping up with your burpees?  Today is day 10.  You should have 55 under your belt by the end of the day.  If you still want to get in on the challenge, you'll need to do 55 today.  Remember, you don't have to do them all at once.  You can 5 or 10 at a time throughout the day if you wish.  Here's my last two days.

100 Day Burpee Challenge Day 10 from Greg Major on Vimeo.
100 Day Burpee Challenge Day 9 from Greg Major on Vimeo.

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. 

Spotlight Workout June 23