How to WI.N a N.EW 2G iPod Shuffle!

I am a HUGE believer in the power of word of mouth and I know that we often get the BEST recruits in this program from referrals, especially if we are looking for recruits "Who Get It". Who are the one's "Who GET IT"? Those who know and understand what and why we are doing - what we are doing! And since this program is based on the power of the group, why not have our Boot Camp program filled with people you like, love and have fun with, there with you? So for a limited time, I will be giving away a New 2 Gig iPod Shuffle in a color of your choice, to any Recruit or Newsletter subscriber who has 3 of their friends submit a paid registration for the Boot Camp Program, within the next 90 Days! Why am I doing this? Well to start off, I don't really have to, people are contacting me left and right to sign up. Just ask any Recruit who has been with me for the past 3 month, how much we have grown! But I like to be different, to add value and to have my Recruits and Subscribers truly know that they are appreciated and loved. - Really.

The only stipulation are the following two, and follow them, because I really want to give away as many iPods as I can in the next 90 days.

1. They must submit a paid registration within the next calendar 90 days.
2. And they must include your name in the "Referred By" field.

Thats it!

Good Luck and I'll see you and your friends at Camp!

Coach Charlie

abfit boot camp tampa coach charlie charles vincent efre

NEW Times Announced! REGISTER NOW!

Due to our success and your requests, we will be offering 2 NEW TIME SLOTS beginning on Monday, March 31st.

9 a.m. - Perfect for Moms!
5:30 p.m - Great for those who want to get fit before heading home from work!

Please Note:

Due to our high retention rate, the 6 a.m. & 7 a.m. is quickly approaching maximum capacity. Once that happens, a waiting list will be instituted.

So if you have been waiting, now is the time to register to reserve your spot before they are gone!

abfit boot camp tampa coach charlie charles vincent efre

WOD: 080321

Complete 4 rounds of:

400 meter run
2 minutes rest between rounds

for time.

Post your time below in the comments section.


Have a Happy and Great Easter Weekend!

abfit boot camp tampa coach charlie charles vincent efre

WOD: 080312

It's WallBall Again!

And now we have some regulation weights!
We made some 20 lb Med Balls for the men and 15 lb Med Balls for the women.

150 WallBall Shots

Post your stats and the time completed in the comments section.

abfit boot camp tampa coach charlie charles vincent efre

WOD: 080310

3 rounds of:

KB Swings, 21-15-9
400 Meter Run

For time. Perform 21reps the first round, 15 reps the second round , and 9 reps the third round of KB swings. Post your KB weight and times to comments.


*** there are some great pics, but the server is having a problem uploading them all day. I look forward to adding them at a later time...

abfit boot camp tampa coach charlie charles vincent efre

WOD: 080307 "Filthy Fifty"

For time:
50 Box Jump, 24 inch box
50 Jumping Pull-Ups (JPU)
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows (K2E)
50 Push Press, 20 - 40 pounds
50 Back extensions
50 Wall Ball Shots, 15 pound ball
50 Burpees
50 Double Unders

Post time to comments.

WOD: 080219

Fun with Kettlebells!









Today we spent some time working on various kettlebell techniques.

The BIGGEST missing piece in your fitness program.

Many times when speaking of health, most only think of the physical side of health, completely forgetting about the mental and spiritual side.

My philosophy of health is a wholistic one where all three areas must be attended to.

So here is some information on a highly ignored yet important organ - our brains.


Brain Trauma and the WSJ


Brain Injuries, Soldiers and Imaging


Supplements Decrease Violence
Prison Study to Investigate Link between Junk Food And Violence


God’s Butter


My interest in the Brain, began way back with my courses in Psychology while in college, but has grown immensely due to my work with Fighters, Soldiers, Emergency Service Personnel, Yo-Yo Dieters, and those who have a problem "sticking to a program".

Post your thoughts and reactions in the comments section.

WOD 080211: Stairs

WOD: 080205 "Fat Tuesday"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest at 8 intervals per the following exercise's

pull-ups
push-ups
sit-ups
squats

Post total reps from all 32 intervals to comments.

OR

"Zip Line"
3 rounds for time of:

Knees to Elbows (K2E)
400 Meter Run

For 21-15-9 reps per rounds.

Post your choice and points or rounds completed to comments.

Please Note: Posted WOD may or may not be utilized during Camp sessions depending on the groups' abilities and fitness levels.


Obscure fact: Fat Tuesday - Holiday of French origin, Celebrated the day before "Ash Wednesday," where people would party and partake in all forms of debauchery and sins before committing to a more pious lifestyle during the 40 days of Lent. It is the reasoning behind celebrations such as “Mardi Gras” in New Orleans and “Carnival” in Rio de Janeiro, Brazil.

WOD: 080201

Sprint/Run/Walk 5K

Post your stats and time to comments.

Local Competition Schedule

Recruits,

It's been my personal experience that participating in competitive events, of any kind, has been a great way to give oneself a "real-world reason" to train for a greater level of fitness aside from the aesthetic benefit.


Aside from the fact that it is a great mental proving ground to improve your confidence, it is also a chance to be exposed to your strengths and weaknesses, which lets you know real quick what areas you need to work on.


Training is so much different from competing, so putting yourself into the uncomfortable environment of competition defiantly opens your eyes to your physical and mental realities.


One of our recruits, Joe "The Sleeper" Woss, knows this to be true, so he and his wife, (yes girls, he's taken - sorry!) has made a regular commitment to grow mentally and physically by competing as often as possible.


Here is a schedule of upcoming events that Joe provided us so we can feel the thrill of competition. I strongly encourage all of you to compete in some event, regardless of sport, sometime this year.


February 3, 2008
Superbowl Y-Tri V
400 meter swim, 12 mile bike, 2 mile run

http://www.sharkstriclub.org/



February 17, 2008
Chilly Willy Duathlon
5k run, 10 mile bike, 5k run

http://www.chillywillydu.com/


February 9, 2008
Gasparilla Distance Classic Race – 15k

http://www.tampabayrun.com/site3.aspx


February 23, 2008
USF Charging Bull Adventure Race

http://usfweb2.usf.edu/camprec/Intramurals/chargingbull.html


April 26, 2008
Talon 10 Hour Adventure Race

http://www.talonrace.com/race/race.htm


When you get a chance, thank Joe for his gracious spirit of sharing.

-Coach Charlie

UPDATE Via Lea R.

Feb 24
Tampa Tropical Trot 5K
http://www.ctr.usf.edu/ewb/Race.aspx

WOD: 080121

"Annie with the Burps"

Burpees 25-20-15-10 and 5 rep rounds
Sit-ups 50-40-30-20 and 10 rep rounds

for time

Post time in comments.

The Quality of Calories: What Makes Us Fat and Why Nobody Seems to Care

The Quality of Calories: What Makes Us Fat and Why Nobody Seems to Care

This lecture is on the role of excess carbohydrate consumption and insulin as the causative factors in obesity and many other physical problems, was presented by Gary Taubes, the author of Good Calories, Bad Calories , on November 27, 2007, at the Sibley Auditorium.


You can see it by clicking here.

More on Gary Taubes:
His 2001 article, "The Soft Science of Dietary Fat," published in Science, was followed by "What if It's All Been a Big Fat Lie?" which saw print in 2002 in the New York Times Magazine. His book, Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease, has just been released.

Post your reactions in comments.

WOD: 080109

2 mi Run

Post time in comments.

WOD: 080108

5 Rounds for time of:
20 Randlemans
20 Knees to Elbows
20 Overhead Lunges (20-45lbs or Training PVC Bar) 1 rep = left leg and right leg.
Run 400 Meters or 1 Training Station away

Post the number of rounds completed and total time.

There is something about SOY!

Recently I have had questions about SOY. Click on the following 2 Links to learn more:

Confused About Soy?

Myths & Truths About Soy

Post your thoughts in comments.

Squat Myths and other Gym LIES!!!

Click the links below for:

Learning the Squat part 1: Debunking the Myths

Coaches Corner: The Myths of the Squat

Fitness Mythology

You Don't Know Squat!


I'll post more on this later...

Post your thoughts in comments section.

6 strategies to overcome emotional eating

See This Article: 6 Strategies to Overcome Emotional Eating

Post your thought is comments section below.

WOD 071203: Fight Gone Bad + 1 !!!

A. Ashtanga Yoga

AI. Sun Salutation Namascara A
AII. Triangle Series

B. Parisi Warm-up

BI. Complex 1
BII. Complex 2
BIII. Complex 3
BIV. Complex 4
BV. Complex 5

C. Six Series Complex ( 2-6 minute rounds, 1 minute each exercise w/ 2 minute break btw rounds)

CI. KB Squat & Hi Pull
CII. DB Front Press
CIII. Box Lateral Jumps/ Lateral Step Ups
CIV. JC Band Chest Presses
CV. JC Band Back Rows
CIV. MB Seated Torso Twists

D. Ab Work

DI. Seated Ab Tucks/Leg Presses (60 Sec Interval)

Missouri Study Finds That Sitting May Increase Risk of Disease

See it here: Missouri Study Finds That Sitting May Increase Risk of Disease

Post your comments in comments section.

Killer' Cleans!

This Weeks Killer workout is:

15 lb MB/20 lb DB/PVC Cleans
Burpees

10 reps each for 5-7 rounds.

Post Rounds, Times and Weights in comments.

5 Reasons You're Not Losing Weight

Click on this link to view the article: 5 Reasons You're Not Losing Weight
Thanks to Jocelyn.

Click on comments link below to post your response to this article.

Exercise Builds Strong Brains!

Check This Link Out: Exercise Builds Strong Brains!

Study: Curvy Women Live Longer, Give Birth to Smarter Children

Click here to view article: Study: Curvy Women Live Longer, Give Birth to Smarter Children

Post your comments in comments section.

New Sessions Begins Monday Nov 26th!

AbFit Boot Camp in South Tampa, offered weekdays,
Monday through Friday at 6 a.m., 7 a.m. and 6:30 p.m.

Begins Monday, November 26th.
$197 for 4 Week Course.

***Holiday Special - Save $40 if registered by Midnight, Mon, Nov 26***

12 member limit per timeslot.

Register & Pay here at the Sidebar on the Lower Right!
More Info: (813) 401-2234

(A monthly donation goes to National Military Family Association, NMFA.org)

Squat

In regards to last night's conversation...


My sentiments exactly!

Coach Charlie

Workout Of the Day 071106

Today's Workout Of the Day was
Nicole with a "Jerk"


400 Meter Run
Max Pull ups
Max Push/Jerk Presses

4 or more rounds and reps for time
(w/i 20-23 minutes total time)



Post your Rounds, Points and Time in the comments section.