No sooner than I had mentioned how great the weather had been for this month’s Uxbridge Boot Camp, the skies opened up and reminded me that I could not “Bully” Mother Nature!

Of course, the rain did not stop us from playing a game of Uxbridge Boot Camp Baseball: 10 Jumping Jacks at 1st Base, 10 Jump Squats at 2nd Base, 10 Push-Ups at 3rd Base, and 10 Burpees to score a run at Home Plate!

The we ventured to “Four Corners of Hell” with a 20 minutes workout:

1. Rope and Rope Jumps
2. KB Swings and Jumping Jacks
3. DB Push Press and DB Renegade Row
4. Tire Sledge Hits and Push Ups

Excellent work everyone!

Today at Uxbridge Boot Camp, it was Buffan vs. Buffan (a mother-daughter matchup…ahhh:) that pushed Sheila and Charlene to their limits!

After some Tabatas on the rope and with dumbbells, we hit a 15 minute relay of:

• 20, 15, 10, 5 TRX Row
• 20,5, 10, 5 Push-Ups
• 20, 15, 10, 5 KB High Pull
• 50m Sled Run

Great work!

It was a Rainy day “Under the Big Top” at Uxbridge Boot Camp for Sheila B.

We hit it hard circuit style with TRX Jump Squats, Ring Rows, Bench Dips, KB Rope Curls and Push-Ups.  And that was all before Sheila’s nemesis: “Battling Ropes of Death”:

20 seconds each of:

Double slams, Undulating, X-Overs, Forward Circles, Backward Circles, Jumping Jacks

Awesome work Sheila!

TGIF at Uxbridge Boot Camp!  Or at least that was the impression I had from the sweaty aftermath:)

Today was a challenging one that introduced the group to Tabata Intervals (20 seconds work/10 seconds rest).  We did 6 rounds (3 min each) of Jump Squats, KB Swings, Rope, and Push Presses, among other things with great effect!

Today at Uxbridge Boot Camp, we battle, ran, and dragged our way to our own personal and public victory with a workout relay of Battling Ropes, Box Run, and Sled Row, before moving to Push-Ups, KB High Pull, and Sled Drag/Run!

Great work everyone!

Then it was time to go to the Bully’s classroom to talk nutrition (not the usual food guide stuff), and elaborate on the 2 reasons why we should be interested in improving our nutrition (no matter how good we “think” we eat):

1. Avoidance of Disease
2. Performance Enhancement

I hope you learned something, but it won’t matter if you don’ t  apply the knowledge that I have given you.

START TODAY!  Excuses are for the Weak.  Weakness is a Choice.  Choose to be Strong!

One additional resource I would recommend is watching the following video featuring Dr. Loren Cordain, author of The Paleo Diet.  It is lengthy but informative, and a good backdrop to the situation that most North Americans now find themselves:

Today the rain yielded to the Uxbridge Boot Camp schedule like clockwork!  And while most were still in their beds, Coach B. was forced through the Bully’s gauntlet of “fun.” After a few rounds of Kettlebell Hell, it was on to 12 minutes of Circuit Training (Bully Style):

2 Rounds:

• 1 min TRX Jump Squats
• 1 min Single Ring Row
• 1 min KB Swing
• 1 min Rope-KB Curls
• 1 min Sledge Hits on Tire
• 1 min Run

Today at Uxbridge Boot Camp, the weather was actually cool, until the sun got a little higher in the sky:)  The group completed “Core Cards,” and a grueling TRX upper and lower body circuit before “Death by a Rope”:

• 20 seconds Double Slams
• 20 seconds Undulating
• 20 seconds X-overs
• 20 seconds Forward Arm Circles
• 20 seconds Backward Arm Circles
• 20 seconds Jumping Jacks

Great work everyone! Remember after next Wednesday mornings class, we will be getting together for a nutrition seminar that promises to be informative and fun.  So bring your questions!

At Uxbridge Boot Camp, it was all about Density Blocks – if you’re not familiar, it’s a lot like Lego.  On second thought, it’s nothing like Lego!  Density Blocks are a favourite training technique of mine that I use to increase work capacity.  It’s really nothing more than a time-based task, as you must perform as many rounds of an exercise or series as you can in a given amount of time.

Simple.  But very effective!

Today, each member of Uxbridge Boot Camp completed each of the following 5-Minute Density Blocks:

• Block 1: 25m MB Toss and Run
• Block 2: 10 Rope Obliques and 10 Russian MB Twist
• Block 3: 10 KB Swings and 5 KB Renegade Rows each
• Block 4: Tire Flips (3 individual or 5 team) and 10 Push-Ups
• Block 5: 10 Bench Dips and 5 Bulgarian Split Squats each

As Motivational Bully, and CrossFit Level 1  trainer, I remind you that Fitness is really the pursuit of increased work capacity across broad time and modal domains.  Our Uxbridge Boot Camp workouts consist of constantly varied functional movements always performed with high intensity!

Come get some!

We had a much better start to Week 2 at Uxbridge Boot Camp, as everyone seemed refreshed from the weekend including Team Buffan who completed a 9km “Warrior Dash” over the weekend!

After some Kettlebell Abs, including a nasty introduction to the Turkish Get-Up, we performed 3 two-minute rounds alternating every 30 seconds between:

• Battling Ropes and Skater Hops
• KB Swing and KB Floorwipers

And, then we did the same on:

• TRX Jump Squats and TRX Chest Press
• DB Thrusters and DB Reverse Lunges

Excellent work ladies!