campfitforce

So we’re are on the Weekly Workout Challenge #4 and I feel that a handful of members have been at least giving the challenges thought if not actually doing them. So lets keep it rolling!

Grab a timer, stopwatch or whatever device you have that records time and lets do this!

Plain and simple:

Workout Challenge #4:

Max Plank hold for time!

This can be performed anywhere but lets keep strict standards!

• One straight line from the heels up to the shoulders must be maintained.
• No resting with the hips in the air
• No sagging hips
• Body must remain in complete postural alignment
• You MAY shift arms or feet  if needed but again the hips/back CAN NOT move up or down!
• As soon as you cannot keep the core tight and body in a straight line your timer stops and challenge is complete.
• INTEGRITY!
• Be honest with yourself!
• Have Fun, Challenge yourself
• FFUKW!

Better Everyday!

Your Fitness Superhero,

Congrats again to Tess Nelson for completing last weeks 1 mile challenge in 7:55!

This week is Workout Challenge #3!

: 100 Burpees for time ::

Chest to ground, triple hip extension, standing vertical, both feet must leave the ground, hands clap overhead!

You think 100 is crazy watch Mikko Salo talk about completing 1000 Burpees in 82 minutes.

Yes I said, ONE THOUSAND!

FFUKW!

Congrats to Tess Nelson for completing 15 rounds and some change on last weeks challenge! Guess everyone was too afraid when they saw she completed on average over 1 round each minute.

With the The Color Run Las Vegas 5k fast approaching (Feb 25th), I felt it was only appropriate to make this weeks challenge run oriented.

Now this weeks challenge is plain and simple and you have until Feb 15th to complete it.

Challenge #2: 

:: Run 1 mile for time ::

Prefer that you guys do this anywhere but the TREADMILL. You can take it to a high school track(4 laps/400m), run any designated mile course or hell you can even jump in your car, reset the trip meter, drive .5 miles, mark it, get out your car and run to the starting location and back. (The last option is probably the best one!)

Make it fast!

Party Hard, Train Harder

FFUKW!

Your Fitness SuperHero,

OmarVelous

I’ve recently had a handful of people who continue to ask what exactly does FFUKW mean.

“I know its Fit Force something but can’t figure out the rest.”

“It looks like FUK.”

“I always see FFUKW on FB.”

“I’ve seen someone with a FFUKW liscense plate.” (coming soon)

So let me break down the story of where it all started, where it stands currently and where its going in the future.

It first started at the end of our very first Camp Fit-Force session at Willows Park. Although we’re not a sports team we wanted to end the workout with a huddle and a team break. The intention was to commend those who completed the workout, share any news or upcoming events, open forum for any questions/comments and to leave on a positive note feeling like you’ve worked with a team FORCE and not just individually.

“Fit-Force on 3 guys, Fit-Force on 3!  1. . .2. . .3. . .FIT-FORCE!”

Around 6 months later during a Wednesday evening session we had been sharing the park and working out through and between groups of teenage football leagues for the season. Let me say that these guys are kings of the team huddles and breaks. It soon became an undercover battle to see if we could trump the volume of their breaks. We heard one of the teams break end with “You KNOW!” So jokingly for the night we ended with,

“Fit-Force You Know on 3!  1. . .2. . .3. . .FIT-FORCE YOU KNOW!”

It actually sounded pretty badass and it stuck from there on. (Will explain later how the “Y” in You became just a “U”)

Another 4 months had gone by before CFF veteran and beast Nick Constantin decided to one night to say “Woot” at the end of the break so from there on it became, “Fit Force You Know. . .Woot!” For Facebook and apparel reasons FFUKW just looked more aesthetically pleasing than FFYKW.

So now, whenever you see or post FFUKW anywhere you’ll know the meaning behind and where it all started from. It is more than just a sign off for fitness talk but more of an open invite for all fitness modalities. Most members at gyms workout in their own bubble with their Beats by Dre headphones either arrogant, intimidated or friendly and willing to help others. The goal for FFUKW in the future is to make it common for people of any background or future fitness goals to welcome each other whether they’re training for a marathon, figure competition, CrossFit games, Tough Mudder or just aiming to live a more healthy active lifestyle. We all have one common goal and its to be more healthy and more fit than we were yesterday. So lets do this together as one big Fit-Force!

Say it with me on 3!

1. . .2. . .3. . .Fit-Force U Know Woot!

So I’ll be aiming to throw a workout challenge  for you guys to complete on a weekly basis. I will try to keep equipment minimal as you should be able to perform these challenges without actually making it to a gym. Ideal to use as a make up session when missing a Camp Fit-Force or O-Fit workout. After you complete the WOD (Workout Of the Day) all I ask is that you leave a comment  posting the time it took for you to complete the WOD or how many rounds you were able to complete within a given time. ex. 15 min AMRAP (As Many Rounds As Possible)

Challenge #1: Runs from 01Feb2012-07Feb2012

::15 Min AMRAP::

• 5 Hand Release Pushups
• 10 Squats
• 15 Situps

For those who are curious to know what The Color Run 5K is all about, check out this video!

Should be a blast!

If you’re interested but don’t have a group or team to run with, feel free to join the Camp Fit-Force Team!

17 people officially signed up and the prices go up on Feb. 1st so sign up NOW!

The goal is to have a 30+ team!

Check this event page for more info: CAMP FIT FORCE DOES THE COLOR RUN 5K – LAS VEGAS
(and yes we will have awesome shirts, in true Omar Velous fashion. . .of course)

FFUKW!

So all you got was a headband? Was it worth it?

We would love for you to leave comments about your favorite/most hated/easiest/hardest obstacles/funniest/greatest moments of Tough Mudder!

The event kicked off with the Tough Mudder pledge which specifically states that Tough Mudder is not a race but a challenge.

Did you help a team member or non-team member out when they were in need?

Did you overcome your fears or skip the obstacles you were deathly afraid of?

(You did sign a death waiver)

• We want details on how freezing cold the water was in the Artic Enema and how it took your breath away.
• Did you lend a hand or need a boost getting over the Berlin Walls?
• How did your balance hold up on Twinkle Toes? Make it across dry or came out wet?
• Did you work as a team to get up Everest? Who was reaching out to help pull you up?
• Did the CFF Monkey Bar drills help you across the Funky Monkey or did you find yourself swimming across the biofreeze?
• WOULD YOU DO IT AGAIN?

Are You Tough Enough?

So Tough Mudder is finally here! Time to put all of your dedicated hours, brutal training, hikes and mental toughness to the test! You are as ready as you’ll ever be. I honestly think you guys will fly through this with ease (excluding swimming for myself and the Berlin Walls for others). But I am worried that some will develop such high levels of stress and anxiety that you will forget to enjoy this event and time shared with the CFF Fam-Bam. Here are some things in preparation to remember and helpful tips to make this Tough Mudder event great:

• Breathe and Relax
• Have a safe and fun travel
• If you’re driving, make sure you’re well rested and have a road dog or 2
• KARAOKE/Sing-a-Long on the drive is a must!
• Hydrate and plenty of nutrition (particularly carbs for sustained energy during the race)
• Lots of photos/vids, check-ins, post, tagging, poking on http://www.facebook.com/campfitforce
• Double check luggage for gear, gloves, socks, undies, swim gear for hot tubbing afterwards
• Print your Tough Mudder registration!
• Bring money for lodging and shirts. If you’re staying in the “Real World” house you must pay Frank T. $60 or you do not pass GO. $25 for shirts that I made for all. (Hopefully I guessed right size)
• Wear your own gear during the race and we will change into CFF threads after.
• FFUKW

In the wise words of Jenny Brinkman, all you have to do is “Just Show Up!”

Tough Mudder threads are in! For those who won’t be joining us this round but participated in the last Tough Mudder or for those who just want on of these, they’re up for grabs $25.

FFUKW shirts also in for the same price! The grey print can be changed to your favorite color! Custom!

Who wants one???

Fit Force U Know Woot!

So the site is officially back up and running! Today Camp Fit-Force took on SinCity Bootcamp in a grueling match of Ultimate Frisbee. The temperature was a brisk 60 degrees but the wind was blowing between 15-25MPH, which made for an interesting game. Tossing the frisbee without the wind taking on a roller coaster journey of its own was quite the task.

Game 1: CFF = 2 :: SCBC = 3

Game 2: CFF = 3 :: SCBC = 1

Game 3: CFF = 3 :: SCBC = 4

We will plan on having a rematch end of February at Willows Park.

On other news Tough Mudder is EXACTLY one week away!