SUNDAY PT – Boot Camp Cross-Fit Style

Mar 20, 14 SUNDAY PT – Boot Camp Cross-Fit Style

Be here at the VAC @0830 each and every Sunday for outstanding training, nutritional tips and an opportunity to reconnect with your Veteran brothers.

 

We kick off with our 1 mile moto walk/jog from the VAC to our partner in fitness, Worlds Gym, also based here in Ronkonkoma. Upon arriving at World, we begin our functional warm up. Utilizing a combination of abdominal, low back, and light cross fit exercises, we set the pace and set up our bodies for a successful and safe training day. Incline sit-ups, low-back extensions, and kettle bell swings are our motions for the warm up. Although repetition guidelines are in place, it’s really feeling out what your body can handle without overstressing it at this point. From there we begin on circuit training, pushing our bodies but under the guidance of a experienced and motivate trainer and Marine Veteran. Following the 60-90 minute workout we take a 1 mile cool down walk back to the VAC where refreshments and protein bars are served.

 

Each Sunday you attend Boot Camp you will be able to use World Gym that week at any days/hours you wish.

 

We would like to Salute World Gym of Ronkonkoma for donating free memberships for Veterans & Military in our Program. This program is open to all Veterans / Military (that are physically able to participate in cross-fit type sessions.)

 

Mind and Body! -Cross fit style!

 

You are not alone!

1 Comment

  1. Admin /

    Boot Camp last Sunday was outstanding !! As usual, we kick it off with our moto walk/jog from the VAC to our partner in fitness, worlds gym, also based here in Ronkonkoma. Upon arriving at Worlds, we begin our functional warm up. Utilizing a combination of abdominal, low back, and light cross fit exercises, we set the pace and set up our bodies for a successful and safe training day. Incline sit-ups, low-back extensions, and kettle bell swings were our motions for the day. Although repetition guidelines are in place, it’s really feeling out what your body can handle without overstressing it at this point.

    Our resistance training kicked off with some push/pull barbell motions. Utilizing a standard flat bench, we alternated chest presses and bent over barbell rows, 10 reps each motion, 3 times through both motions as little rest as possible.

    Dumbbells curls supersetted with dumbbells skull crushers were performed next also using the alternating 10 reps/10 reps minimal rest style of training.

    Dumbbells pullovers, considered the squat for the upper body, followed suite with 3 sets of 12-15 reps

    Cross fit galore begins!

    Barbell cleans, snatches, squat presses, cleans to a drop squat, thrusters and push presses were all done in our gauntlet of Cross fit motions today!! These motions can seriously make or break your body! Do not under any circumstances attempt these without a fitness professional’s guidance and hands on demonstration. We did this circuit of doom twice today and will surely remember them with tomorrow’s delayed onset muscle soreness!

    All we needed after this was some partner assisted stretching and a nice cool down walk back to base!!

    Grateful, humble, purposeful!! Be here at the VAC @0830 each and every Sunday for outstanding training, nutritional tips and an opportunity to reconnect with your veteran brothers. You are not alone!! Be a part of our Unit! Boots on the Ground NY- Leaving no veteran behind

    Sincerely, Doug Tatore.

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