Today, while torturing myself on your behalf, (quite literally) I had a mini epiphany. The reason that I push so hard in my workouts is not for me at all! It is for all of you. You all enter my mind at different points, changing my thoughts from” lets see how well I can do this” to “this is the reason I am alive”. You make me a better coach, person, woman, daughter, friend, lover and earthling. Thank you ALL from the bottom of my sweaty lil heart for all the inspiration you give me, for giving me purpose, and for helping me be my best. Here’s looking at you, campers! Happy weekend, see you in MAY!
GO GUMSABA!!
May 1000 club is an ode to tight abs and chiseled arms. Lets do this may 1000 club right!
You can now post your commitment and finish on our FaceBook 1000 club page.
We are still working out the kinks on do1000.com, so the FB page will serve as the forum in the mean time.
Click on the exercise to see the video:
knees to elbows (variation shown)
pendulum (come to class to learn this!)
Good Luck and hang in there. Its worth the ride.
COACH M
Summer is closing in on us already! So excited for the CALIFORNIA SUN.
Sign ups for Teen Boot Camp and Summer Child Care are underway, first come, first serve…class space is limited so sign up today!
Gumsaba Childcare: available on from June 20 – August 19th. Cost is $130 for the 26 sessions. (no class 7/4/11). Ages 3 – 12. Click here to sign up
Gumsaba Teen Boot Camp: 8 weeks, June 20 thru August 12th . 9-10AM and M W F at Rudgear Park . Ages 13+, some exceptions will be made. Cost is $250 for the 23 sessions (no class 7/4/11). Click here to sign up
You ladies worked HARD this week and I’m proud of each and every one of you. Enjoy the video and photos from today’s FUN Friday Strength Agility Cardio workout. Have a wonderful weekend!
One of our Sunrise campers, Robin Mc Daniel, lost her mother this past week in a battle with pneumonia. It never ceases to amaze me the outpouring of support from all the women of Gumsaba; Robin wants you all to know how much she appreciates your love and caring during this difficult time. She sent me this wonderful picture to share with all of you; a moment in time that captures their bond. Robin, we love you and wish you healing and love during this difficult time of grieving.
This photograph is dedicated to the passing of Robin’s Mother, may she live on in spirit.
A Mothers love lives on forever.
Set your interval timer for 54 rounds of 30 seconds: 20 seconds high intensity, 10 seconds rest.
You need a timer, jumprope, a mat and a pull up bar or free weights.
Do as many reps as you can in the given time, push yourself so you deserve a break! You will pass through the exercise sequence below three times. NOTE: the high knee jump rope tapers off, on the second round you will only do 6 rounds of jump rope and on the third you will only do 4 rounds of jump rope.
Monkey Push Ups
Sumo Jumping Jacks
Lateral Leap n Freeze
Hi Knees in Place (put your forearms out parallel to the ground and hit your thighs to your knees. This should be much harder than the high knee jump rope)
Pull Ups – if you don’t have access to a pull up bar you can sub with Push press with free weights.
Mountain Climbers
Plank Up Downs
V Crunch Right side
V Crunch Left side
Leg Drop
No Hands Get Ups
Back lunge and press back
Hi Knee Jump rope for 8 rounds
• Repeat from monkey push ups top down to back lunge , then do only 6 rounds of jump rope
• Repeat from monkey push ups top down to back lunge , then do only4 rounds of jump rope to finish the drill
See Below for video guidance.
Today was the perfect day for a Gumsaba Trailblaze. We got as far as we could into the Las Trampas ridge in the time we had, took in some amazing views, saw some wild life, a waterfall, and even a few calves. We also learned to recognize poison oak, a must for anyone who hikes in the East Bay! As usual, it was a great workout, and time well spent with a fun group of people.
Enjoy the photos and for a map of this trail, click here , then scroll down to L and hit “Las Trampas” to download the PDF.
We look forward to our next Trailblaze at the Black Diamond Mines in Antioch on May 29th.
If you haven’t been to the Black Diamond Mines you are missing out on one of the great historical nature preserves in the East Bay. Though the drive takes about 25 minutes there and back, its worth it! We will meet at 7:00 am at the Rudear Road Park and Drive, start the hike at 7:30AM be back in town no later than 10am. Click here to sign up and read a bit of history on the Black Diamond Mines here.
The sunrise camp never lets me down; their sunny dispositions, positive attitudes, hilarious antics and pretty, healthy faces are a great way to start the week day. Thanks for making every morning warm and bright, even in the cold and dark!
partner stretching and silliness at the end of sunrise class.
Check out this video of the incredible ladies of Gumsaba Sunshine camp as they brave the deluge today and make their coach PROUD!
They were troopers today and really put the BOOT in Boot Camp! GO BIG – GUMSABA!!!
that
Our new 6:30 AM class has started at Rudgear park and we hope you will get a chance to take advantage of the new time/location!
Remind yourself of the beauty that abounds all around us at the GUMSABA WEEKEND TRAIL BLAZE THIS WEEKEND, April 17th at the Ring Tail Cat Trail at the top of Hemme ave in Alamo. Click here for a map. Hemme Ave is right off of Danville Blvd in Alamo, just about one mile South of Stone Valley road. Turn on to Hemme and go all the way to the top of the street to hit the trail head.
Walk or jog its up to you! We will be trekking for an hour and a half through the beautiful Las Trampas ridge. Click HERE to sign up and have a great time meeting people who enjoy the great outdoors just like you! Bring family and friends, the more the merrier. If you have never come to boot camp before this is a great way to meet the coaches and the women that you will work with during the week. Cost is $10 per person. The profits from this community event go to our Womens Safety Alliance!
