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Corvallis Fitness Adventures Outdoor Body Boot Camp May Session

shandra — Mon, 24 May 2010 15:11:40 +0000

What an interesting workout we had this morning and it truly showed how sometimes Monday can be much different than the rest of the week. We upped the weight this morning during our session at the Corvallis High School track. We had a nice long warm-up before we started in on our interval training. We set up an 8 station circuit on the turf and concentrated on a lot of upper body work while still mixing in squat walks, pulsing lunges, and reverse split lunges. Everyone at the workout this morning was part of the 8.2 mile group run yesterday morning so it was a good idea to take it a bit easy on the legs and hit the upper body hard. Great stuff but we all had a little difficulty getting the brains to work in conjunction with the rest of the body. Maybe a bit more coffee is needed before Monday workouts?! We still had a terrific workout even though we had a slight drizzle coming down. Great job everyone for gritting the teeth and pushing through. Partnering up really helps during a circuit. We cooled down with plenty of core exercises and lots of stretching. Now, on to the rest of the week and be sure to check the locations page for this week’s meeting places. Come on out and join us! Just send Shandra an email or give her a call at (541) 207-8526 for more info!

Corvallis Fitness Adventures Outdoor Boot Camp & Running Group

shandra — Wed, 28 Apr 2010 15:55:11 +0000

Hello Boot Campers and future participants! We have been on our week long break in between Boot Camp sessions but we have still been getting in some great workouts. Our Corvallis Fitness Adventures Team for the Oregon Run 4 Wine half marathon has been sticking to our training schedule and adding mileage over the past week. Great job Team! Friday morning we are going to have an impromptu get together at Reser Stadium for some stair running and kick butt drills on the turf. Come out and join us! We will meet at 5:30 am and start on the turf for the first 15 minutes and allow the sun to rise. Then we will hit the stairs for another great workout session. Next week on May 3rd begins our new Outdoor Fitness Boot Camp and if you would like to join us or need more information simply send Shandra an email or give her a call at (541) 207-8526. Hope to see you on Friday morning!

Corvallis Fitness Adventures Fitness Boot Camps

shandra — Wed, 10 Mar 2010 16:01:44 +0000

Rain, snow, sleet, wind, hail: none of these stop us from training in our Outdoor Fitness Boot Camp! Last night we had a great workout on the Oregon State University campus in the parking garage and we completed 1890 stairs! In between sets of six we really loaded up our legs with weighted lunges, squats, partner drills with resistance bands, and we also managed to get in plenty of push-ups and core exercises. What a workout! As always everyone did a fantastic job of keeping their form while performing each exercise and working hard to push them out. We are getting so strong! It is fantastic to have such a great group of people and each individual makes all of us a team. If you would like to break through your fitness plateaus, workout in a group environment, get out of the gym and exercise in the fresh air then why not join us? Drop-ins are always welcome! For more information or if you have questions send Shandra an email or give her a call at (541) 207-8526.

Corvallis Fitness stair climbing training tips

shandra — Tue, 16 Feb 2010 16:41:46 +0000

As our Big Climb team continues to prepare for the event in Seattle next month we continue to introduce stair climbing techniques to our team and our Boot Camp participants. Here are a few suggestions to think about while training on stairs:

While climbing try to take two steps at a time and single step when you tire to aide recovery.
Try to push through your heel as often as possible.
Use the handrail: This can be done in several different fashions such as hand over hand (like rope climbing), one hand only, or if the stairwell is narrow you may be able to use your right and left hand on opposing rails.
Pace yourself! Do not take off at a sprint to get a big jump on your time as this typically results in tiring sooner and loss of time later in your climb.
Muscle soreness does not typically develop from climbing stairs. It comes from descending stairs so do this as little as possible. In other words, if you are training in a building, when you reach the top take the elevator back down instead of returning through the stairway to the ground floor. If you must descend the stairs then alter your pattern by going on diagonals, etc.
Excellent exercises to aide you are lunges so make certain to implement them into your training program.
A strong core is essential to your success so make sure you keep up with your Planks and Mountain Climbers.
You can avoid the common phenomenon of “climbers hack” by breathing through your nose and exhaling through your mouth. The “hack” develops from breathing hard through your mouth for an extended period of time when your heart rate is at increased levels.

If you are not currently on our stair climb team or in our Boot Camp feel free to contact Shandra or drop in during one of our morning or evening sessions! We would love to have you as part of our group.

Probably not the best way to climb stairs!

Corvallis Fitness Adventures February Boot Camp

shandra — Mon, 25 Jan 2010 17:29:04 +0000

Hello Corvallis Fitness Boot Campers! We are entering the last week of our January Boot Camp and we will have a week long break before our next session. Our Corvallis Fitness Adventures February Boot Camp begins on Feb. 8th! Even though we have a break between camps this does not mean that you should take a break from your fitness. Stay active at least 6 days during the week and here are a few sample workout ideas for you during the break. You don’t need any equipment for these great exercises and just have fun and sweat!

Do these back to back, 15 and 15, 12 and 12, etc. No rest until you get to the end.

Squat Jumps: 15,12,10,8
Push Ups: 15,12,10,8

Do these back to back. 15 Burpees, 30 second sprint! No rest until the end.

Burpees: 15,12,10, (Full version with hop and then push up) Run or sprint flat or a hill sprint for 30 seconds.

Step ups on bench or curb, etc. Make sure you are pushing only with the foot that is on the bench or curb: 15,15,15

15 Dips, 15 Mountain Climbers. You do these 3 complete times. **This is a Tri-Set so you will do your stip ups on each leg then your dips and finish with the mountain climbers and do it again! NO REST until the end!

Cardiovascular

Perform at least 2x during the week of Higher Intensity drills. You can hike to power hike or jog and sprint 6-8x or jog and run faster. Do this for 30 minutes, 5 minute warm up, 20 minutes of hard core work 5 minutes of cool down. 2-3x per week cardiovascular for at least 45 minutes. Keep your body moving!

Planks for 60 seconds
Bicycle Crunches for 60 seconds
Plank for 90 seconds
Bicycle Crunches for 90 seconds
Planks for 60 seconds
Bicycle Crunches for 60 seconds
Side Planks for 60,90

Stretch and you are done!