My question is, does anyone that has not been going to the Tuesday and Thursday class plan to start going? If not, I intend to go back to the MWF until there is a bigger demand for it.

Post your thoughts to the comments.

Preparing and cooking the Salmon

Ingredients used:

• 1.5 lb steelhead fillet
• 1 clove garlic, chopped fine
• 1 1/2 tablespoons coarsely chopped rosemary
• 2 squeezed lemons
• 1/4 teaspoon salt
• 1/2 teaspoon pepper
• 1 tablespoon olive oil

Cooking Instructions:

1. Broil the fish for 5 minutes or less so to almost sear the flesh
2. Then let it bake for about 10 minutes or until its done

Preparing the Veggies:

The veggies a super easy. I just put some asparagus, broccoli, and mushrooms in the steamer and in about 5 minutes they are good to go.

Paleo Dog!

And of course, be sure to give some scraps to the pooch.

Work Out Posts

Some of you may have noticed that the workout was not posted on the blog last night. I’ve decided to stop posting the work outs on the blog. Instead of just posting work outs, I will be posting better content instead. For example, my friend Laura, who is a paleo cook, will be posting paleo recipes for us. This will start within in the next couple of weeks. I know everyone has not be so good with their food logging so it is my hope that this will help you eat better.

If you have ideas for the type of content you want on the site let us know in the comments. I will still be posting 3-5 times a week so be sure to check in regularly or receive the posts by email whenever a new post goes up.

Events in the sidebar

I’ll be posting upcoming events in the sidebar. Currently there is only one event but there will be more to come. Two of our athletes, Megan and Jami, will be taking part in Bay to breakers. I’ve done this in the past and its a blast!

Membership cards

Starting tomorrow I will be giving everyone there own membership card. We are installing a computer this weekend where you will be able to scan in before your class. This will help me tremendously with tracking attendance as I have been doing it all manually.

Vote for us

The Boot Camp program is a part of One World Self Defense and Fitness. As a gym, we are taking part in a competition to be voted as the best gym in the Bay Area. We would really appreciate if you took a few minutes and voted for us.

Click here to Vote

BBQ & Rx Check list

Next Saturday, May 1st,  One World is hosting a BBQ at the gym. While everyone is eating, we have 12 athletes (including my self) who will be going through the RX’ed checklist. You can learn more about this event at this link.

Self Defense Seminar this saturday

This Saturday One World will be hosting a Self Defense Seminar. It aims to teach you simple,  self defense techniques that can be used in real life situations. I know Dominique will be going to it, will any one want to join her? The cost of the seminar is $20 per person and you can purchase through the same system as you do Boot Camp. The seminar is from 1:00 PM to 3:00 PM and you can register by going to this link.

Warm Up

• 10 Minute row for calories. You can go as slow as you want, but there will be a penalty! You will find out it the morning .

Strength

• Group Stretch
• Dead Bugs
• Planks

WOD

As Many Rounds as possible in 25 Minutes

• 200 M Run with medicine ball. You can hold it any way you want.
• 3 Burpees
• 6 Ball Slams
• 9 Box Jumps

Work Out

Time Trials

• 500 M Row
• 100 Pull Ups
• 100 Ab Mat Sit ups
• 400 M Run
• 100 Push ups
• 100 Squats for time
• T-Test

There will be a short warm up and stretch that will last 5 minutes. After the warm up we will start with the row and then continue down list.

As mentioned in this post, Boot Camp members have the option of participating in a monthly health assessment. This will include the following:

• Height
• Weight
• Circumference measurements – abdomen, hip, arm, waste, thigh, and calf.
• Blood Pressure
• Resting Heart Rate
• Pictures – Optional

On the same day the scheduled work out will be the time trials. This is the following:

• 500 M Row
• 100 Pull Ups
• 100 Ab Mat Sit ups
• 400 M Run
• 100 Push ups
• 100 Squats for time
• T-Test

Unlike last time where you could do the work out in any order, we will follow the above order from now on to get more accurate data. I will be taking the measurements at the following times.

Monday April 19th from 7:00 AM to 8:00 AM and 5:30 PM to 6:30 PM. If this doesn’t work with your schedule than let me know and the comments to see if we can work something out. Have a good weekend!

Warm Up

• Jog
• 50 Sit ups
• 50 GHD back extensions
• Dynamic Stretching

Long Stretch

WOD

Today will be a long work out. A little strategy for this one is not to go crazy in the first 5-10 minutes.

As man rounds as possible in 30 minutes

• 400 M Run
• 25 Squats
• 15 Dumbbell Push Presses

Warm Up

• 800 M Run
• Running Drills

Strength

• Tabata Push ups and squats alternating

WOD

• Row 1000m or Run 800m
• 40 kettlebell swings (M:53#/W:35#)
• 3 burpees
• Row 750m or Run 600m
• 6 kettlebell swings
• 10 burpees
• Row 500m or Run 400m
• 9 kettlebell swings
• 15 burpees
• Row 250m 0r Run 200m
• 10 kettlebell swings
• 12 burpees

• 750 M Row

Strength

4 Rounds – Not for time

• 10 Cradles
• 20 Russian Twists
• 20 plank knees to elbows

WOD

• “Kelly”
• 5 Rounds for time
  • 400 Meter Run
  • 30 Wall Balls
  • 30 Box Jumps