Archive for the ‘Boot Camp Information’ Category
NEXT BOOT CAMP- *May 29 at Golden Gardens!
*Note that class begins on Tuesday, 5/29 because of the Memorial Day holiday.
Boot Camp Information/Directions
- Eat breakfast!!
- Dress in layers (Be ready for all weather:)
- Bring water bottle
- Small towel
- Foam mat or Yoga mat
- Pair of dumbbells (3# to 8#)
Chris’s House - Pre/Post- Boot Camp Assessment
This takes about 15-20 minutes. Please wear shorts and t-shirt or loose clothing for measurements and body fat.
4414 Latona AVE NE
Seattle, WA 98105
Make sure you contact Chris at chris@kirchofffitness.com directly to schedule your pre boot camp assessment
Golden Gardens Park- Daily Boot Camp
We will be in the parking lot just at the entrance to Golden Gardens Park.
Greenlake Track – Test Days (first & last Friday)
We will be on the turf soccer field.
East Green Lake Way N & West Green Lake Way N Seattle, WA 98103
Discovery Park- Wednesdays
Visitor Center Parking Lot
From Ballard:
Head South on 15th Avenue NW
Go over the Ballard Bridge
Take the first right after the bridge onto Emerson Street.
Take a right onto West Gilman at the 4 way flashing light.
W. Gilman becomes West Government Way.
Follow until you come to the East entrance of the Park. (about 1/2 mile)
The Visitor Center will be on the left.
From Downtown Seattle:
Go west on Denny Way
Bear Right on to Elliott Ave
Elliott becomes 15th Avenue W.
Follow 15th to the Dravus Street exit.
At stoplight take a left onto Dravus.
Take a right onto 20th Avenue W.
20th will become Gilman Avenue W. at 4 way stop.
Gilman Avenue W. then becomes W. Government Way.
Follow until you come to the East entrance of the Park.(about 1/2 mile)
The Visitor Center will be on the left.
If you have any questions, please contact Chris at chris@kirchofffitness.com or call (206) 612 0623
5000 STAIRS
Yes, that is the Week 4 Challenge!!! If you do 10 sets of the Capitol Hill Stairs on 10th AVE E and E Blaine St that would be 2930…..you’d be more than half way there!!! Seriously, Seattle is the stair city…..they are everywhere…..Queen Anne, Capitol Hill, Ravenna, Lake Washington, Leschi, UW, your house, your office building, school, your Reebok Step…..whatever it takes:) Teresa is doing them in Paris so vacation is no excuse! Keep going with your H20, Temple Crunches, Fruits and Veggies and now add the stairs in and you are GOLDEN! You have 6 more days to get your stairs in…..We will be at the Capitol Hill Stairs on Wed morning crankin em out:)
Week 3 Challenge
I am writing to you from Denver Colorado….where we are watching the Women’s Final Four Basketball Tournament! Did I mention that we were on TV (only because we sat in front of Condoleezza Rice….I thought maybe it was my bright yellow shirt and my sunny personality). That doesn’t mean I am not thinking about your fitness!!!! Are you ready for the WEEK 3 CHALLENGE??
In week 3 our challenge is to get 5 cups of Veggies and Fruits per day-
Preferably 3 cups of veggies and 2 cups of fruits. Check out these recipes and more information about the benefits of eating vegetables and fruits.
Remember we are keeping up with the following:
Week 1 Challenge- 60oz of H2O daily
Week 2- 500 Temple Crunches per week
Week 3- 5 cups of veggies and fruits per day
Keep up the great work everyone!!!!!
Signing off now….need to make sure Orion’s form is good on her temple crunchesJ
CORE CHALLENGE
Well with our second week of Seattle’s Best Boot Camp under way our theme for this boot camp has been CHALLENGE! Each week we will have a new fitness task adding to the previous week’s challenge. Last week everyone seemed to do well with their 60 oz minimum of PURE WATER per day….I here there have been frequent visits to the toilet:)
The Week 2 Challenge is a core challenge. This week you will do 500 Single Leg Up Temple Crunches (500 total not on each side) You can break it up however you would like….e.g. 100 per day for 5 days. The second part of this challenge is that I NEED PROOF! Post a video or picture to the Kirchoff Fitness Facebook Page. The most creative picture will win a prize! Get your spouses, co-workers, friends and neighbors to join in on the fun! BTW we did Single Leg Up Temple Crunches in class today after our hill sprints and Partner Tabata. If you weren’t in class today you missed out!
Single Leg Up Temple Crunches-
Lie Face up on a mat. Straighten your left leg and bring that leg 6 inches of the ground. Draw your right leg in toward your chest. Put hands on temples and keep your chin away from your chest and look straight up at the ceiling. Engage your core through the entire movement and crunch straight up. Come slowly down with out coming down on your shoulder. Repeat 10-25x and switch legs.
Have Fun with these:) Stay tuned for next week’s challenge.
H2O CHALLENGE!
Ok, everyone Spring Training is underway…..today was the first day of our 4 week session of Seattle’s Best Boot Camp. We will be having a different challenge each week…..our first challenge is to get a minimum of 60 0z (approximately 8 8 oz glasses) of water daily for 7 days…..If you already do this bump it up to 80 oz. I’m challenging my boot campers to drink WATER not a sports drink, or spirits…..just plain old water!!! WE CAN DO THIS…..the key is to have a water bottle or a cup of water at your desk or with you at all times! Try to drink consistently during the day. For more information about the health benefits of water check out this article from the Mayo Clinic . If you are training for a specific endurance event and you are working for longer than 90 min you should be drinking a sports drink with electrolytes and taking in more fluids……how much depends on how much you sweat etc.
Stay tuned for next week’s challenge!