Its that time of year where we grab our gear and RUN FOR THE HILLS! Gumsaba Tough Mudder training is one of the best ways you can experience the trials and tribulations of Tough Mudder before doing the event. This 8 session program will build up to the Mock Mudder, an 8 mile trek into the Las Trampas hills where we will be stopping along the way to mock the Mudder in many ways.
TOUGH MUDDER TRAINING DANVILLE CA
2012 GUMSABA TOUGH MUDDER TEAM
TOUGH MUDDER TRAINING DANVILLE CA
TOUGH MUDDER TRAINING SCHEDULE – 12.5 hours training total
NOTE THAT START TIMES VARY (TO KEEP US OUT OF THE SUN ON SHADELESS TRAILS!!!)
Session 1 – June 9 – RING TAIL CAT TRAIL TO MADRONE TRAIL ALAMO 9-10AM
Session 2 – June 23 – SYCAMORE PARK DANVILLE 9-10AM
Session 3 – July 7 - OAK HILL PARK DANVILLE 8:30 – 10AM
Session 4 – July 21 - RING TAIL CAT TRAIL TO MADRONE TRAIL ALAMO 8:30-10AM
Session 5 – August 11 – CAMILLE AVE TRAIL HEAD ALAMO 8:00-9:30AM
Session 6 – August 25 – SYCAMORE PARK DANVILLE 8:00-9:30 AM
Session 7 - September 8 – OAK HILL PARK DANVILLE 8:00 – 9:30AM
Session 8 – September 22 – RING TAIL CAT TRAIL MOCK MUDDER 8:00 – 11AM
TOUGH MUDDER TRAINING WALNUT CREEK CA
Cost:
By the class CASH ONLY!!! Session 1 & 2 $25 each, Session 3 – 7 $35 each, Session 8 $45
All 7 classes $200 (ONLY $16 per hour!) CC, CHECK OR CASH. *
GUMSABA TEAM TEE SHIRT: $20
STAY AT ONE OF THE CABINS AT NORTHSTAR (must be on Gumsaba team!): $100 down DUE BY JUNE 1 to secure your spot!!! $100 at time of event. This includes dinner the night before, smoothies for morning of event, fruit, healthy snacks and water.
* Some of you will notice the cost has risen this year for TM Training. Last year we WAY underestimated the amount of man hours and equipment we would need. This updated cost reflects additional instructors, rental of the pool and set up time for each training.
TOUGH MUDDER TRAINING DANVILLE CA
CLICK HERE TO SIGN UP
Did you know that the average person sits for 14 hours per day, and stands for just ONE!? Back in the day, people thought that machines like this, which are meant to isolate muscles in a single plane, were the best way to get stronger. But what the heck do you need to sit down for if you are sitting ALL DAY ANYWAY! And when in life are you EVER going to be in this position? Why would you train it then?
BOOT CAMP FITNESS MORAGA CA
Kristin and Leslie working the Y fly or TRX
BOOT CAMP FITNESS MORAGA CA
This is the reason we use TRX functional training, and that is why the TRX motto is MAKE YOUR BODY YOUR MACHINE!
BOOT CAMP LAFAYETTE CA
BOOT CAMP LAFAYETTE CA
TRX TAPOUT
Pre warm Up: Jog 400M
BOOT CAMP FITNESS WALNUT CREEK CA
Warm Up: while partner school lap, do warm up then switch
8 golf swings 8 deadlifts, 8 T lunges, 8 Y lunges 8 I lunges
8 split stance pullovers
BOOT CAMP FITNESS ALAMO CA
Full Body Mobility
BOOT CAMP WALNUT CREEK CA
SET 1:
Partner 1: Obstacle Course
Partner 2: 8 Overhead Back Extension
8 Hi Rows
8 Single Leg Squats
(repeat until partner returns)
2 rounds
BOOT CAMP FITNESS DANVILLE CA
SET 2:
Partner 1: run shuttle run
Partner 2: 8 Front Squats
8 Cross Back Lunge
(repeat until partner returns)
2 rounds
BOOT CAMP FITNESS MORAGA CA
SET 3:
Partner 1: Run Giant Lap or Back Country Lap
8 ham curls
8 Sit up and turn
8 pike up
8 standing Abs R
8 standing abs L
(repeat until partner returns)
2 rounds
Did you know that it takes 17 muscles to smile and 43 muscles to frown? Don’t waste energy and make the face you want to have with a laugh… it’s Sunday funnies time! When I was a kid I remember my parents reading the funnies on Sunday while we watched cartoons. Let laughter start your day, and your week of on the right note. From here forth you can count on Gumsaba to bring the FUNNY back on Sunday mornings. If you have a joke to tell, a funny story, anything that involves silliness and laughter send it in to michelle@gumsaba.com and it will be posted on Sunday mornings for all to read and get a giggle out of! Enjoy this stupid humor and have a wonderful Sunday.
BOOT CAMP WALNUT CREEK CA
BOOT CAMP LAFAYETTE CA
This has to be one of the most hilarious animal files ever! You MUST visit this link for laughs!
BOOT CAMP LAFAYETTE CA
We had a blast this week at Moraga Boot Camp…all the newbies are jumping in and HANGING TOUGH! I’m very impressed with the dedication and positive attitudes that the Moraga ladies are sharing. Everyone has been so encouraging and uplifting; its a vibe that we all need to have in our lives; I’m just elated to have all these new wonderful clients GOING GUMSABA!
BOOT CAMP MORAGA CA
Enjoy the photos from this week, and props to all the Gumsaba warriors out there for conquering some tough drills and maybe even a few fears. 
Excellent work everyone. You made me and all of the Coaches proud. We feel honored that you trust us with your fitness! Coach M
BOOT CAMP MORAGA CA
Its my favorite time of year because CHERRIES are in season! I can eat them all day long with no complaints, give me a bowl and I will leave you with pits in minutes. The Danville Farmers market has been bursting with an amazing selection of organic fruits and veggies ripe for the picking. Click here for a list of all the farmers markets in Contra Costa County.
Boot Camp Fitness Danville
A diet rich in vitamins and minerals is what veggies and fruits will provide. So get out, support your local farmer at the market and enjoy longer lasting, fresher foods that are actually picked ripe!
BOOT CAMP MORAGA CA
Boot Camp Walnut Creek CA
Butts -n- Guts Friday
BOOT CAMP DANVILLE CA
Part 1:
12 Knees to Elbows
12 oblique crunches R
12 oblique crunches L
12 Glute Bridge with Leg extension R
12 Glute Bridge with Leg extension L
12 Plank Up downs
Repeat
400 M RUN
BOOT CAMP DANVILLE CA
Part 2:
12 XTTSU
12 cross toe taps
12 bicycle pairs
12 V ups
12 long arm crunch
12 Hi Plank Cross Toe Touch
BOOT CAMP DANVILLE CA
400M RUN
BOOT CAMP DANVILLE CA
Part 3:
12 Quadruped Happy Dog R
12 Quadruped Happy Dog L
12 Quadruped Int Rot Lift R
12 Quadruped Int Rot Lift RL
12 Big Rainbow R
12 Big Rainbow L
12 Push Ups
Repeat
BOOT CAMP DANVILLE CA
400 M RUN
Music is so motivating and you will NEED it today! Let us climb into our fictitious DeLorean together and travel back to the carefree 80′s. We’ll pay homage to a time when hair couldn’t be big enough, cell phones didn’t exist and MTV actually played music videos. So, like totally pull your sweatshirt off your shoulder, slide on your Reebok high tops and bury that g-string leotard right between your cheeks (because that has to be so comfortable to workout in?). Lets get completely irrational 80′s on this workout and TAKE ON ME! *
BOOT CAMP MORAGA CA
BOOT CAMP LAFAYETTE CA
TRX THURSDAY – TAKE ON ME
BOOT CAMP DANVILLE CA
Part 1: 10 Dynamic Wind Sprint sets – 20 yards
BOOT CAMP DANVILLE CA
TRX PARTNER DRILL
50 seconds work/10 switch
BOOT CAMP DANVILLE CA
TRX Mid row vs Arnold press – 2 rounds
BOOT CAMP DANVILLE CA
TRX Tri Press vs Push Up – 2 rounds
BOOT CAMP DANVILLE CA
TRX Alternating power Pull vs Burpee – 2 rounds
BOOT CAMP DANVILLE CA
RUN 400M
BOOT CAMP DANVILLE CA
TRX Y Fly vs Mountain Climbers – 2 rounds
BOOT CAMP DANVILLE CA
TRX Pullover vs Bridge Fly – 2 rounds
BOOT CAMP DANVILLE CA
TRX Hip Throw vs Row kickback – 2 rounds
BOOT CAMP DANVILLE CA
200 M Run
BOOT CAMP DANVILLE CA
Ab Blast:
50 seconds each: Bicycle -Ab burner -Reverse crunch- cross Toe Taps
BOOT CAMP MORAGA CA
* we reserve the right to run any workout on any day. This is only and idea of muscle groups we will be using!
To all the Moms out there whose daily deeds often go thankless, whose patience is undying and whose lives are put on hold for their kidos…KUDOS to you. Today is your day to be pampered, celebrated and thanked for all you do. Mothers are a large part of what makes the Gumsaba engine run and we are proud of you. You squeeze in your hour workout, sometimes its the only hour you get to yourself and we are honored that you choose to spend it with us being fit. Keeping yourself healthy is one of the greatest gifts you can give to your family and we appreciate your efforts! Keep on being awesome moms and enjoy your well earned day of celebration!
BOOT CAMP MORAGA CA
HAPPY MOTHERS DAY!
Yay yay YAY! IT’S FRIDAY! Time to let it all go and roll into the weekend with a well deserved smile. Let’s be thankful with all our hearts for all we have. And next time you complain about mountain climbers… remember her, Aimee Mullins. Watch her TED TALK HERE. Its amazingly inspirational!!!
BOOT CAMP MORAGA CA
BOOT CAMP WALNUT CREEK CA
Friday – Lovely Legs.
BOOT CAMP MORAGA CA
TABATA:
burpees
Mountain climbers
BOOT CAMP MORAGA CA
STRENGTH: 3 rounds 30/10
low plank
single leg hip extension L
single leg hip extension R
calf raise with hammer curl
BOOT CAMP MORAGA CA
200 M jog
BOOT CAMP MORAGA CA
TABATA:
Low plank with high plank on breaks
BOOT CAMP MORAGA CA
STRENGTH: 3 rounds 30/10
squats with military press
Weighted walking Lunge with leg raising behind on each rep
Diamond Push Up
Superman
BOOT CAMP MORAGA CA
200M jog
BOOT CAMP MORAGA CA
TABATA:
Squat pulse
mountain climbers
BOOT CAMP MORAGA CA
STRENGTH: 3 rounds 30/10
alt. curtsy lunges
plie squats
stiff leg deadlifts
Single Leg Fly (switch legs at ½ way point – 15sec)
BOOT CAMP MORAGA CA
200M jog
Its been a TOUGH week at Camp and I have a renewed respect for everyone who is giving themselves over to the workouts. The tough workouts, the tough times, those moments are what build our character. Those moments are what get us through the challenges we face in life. Sure, vacations are wonderful, and days off are great, but they don’t really build character do they? Its in the blood, sweat and tears, in the grit, grind and falling down that we find the great strength we need to get up and persevere. Think about the most difficult thing you have ever done. That is at the core of your character, it is who you really are. It’s not a vacation, or an easy day off, but the grit and determination you find in difficulty that makes you the great humans you are. Congratulations. You have won my heart, and certainly I hope more than anything, that you have won your own.
BOOT CAMP MORAGA CA
BOOT CAMP DANVILLE CA
“Self-respect is a question of recognizing that anything worth having has a price.” – Joan Didion
Interval TRX*
intervals 1 minute each
Hi Mid Lo row vs jumprope 2 rounds
Split Fly vs lo plank 2 rounds
100 M Sprint
Pullover vs Leg Raise and Spilt 2 rounds
Power Pull (switch arms ½ way) vs Push ups 2 rounds
100 M sprint
Running man vs wall sit pull down 2 rounds
Hip Drop vs Side plank 4 rounds
100 M sprint
Alternating Dead Lift vs Jumprope 2 rounds
Sprint Start vs Lateral Band Extension 2 rounds
Run 200 M
*6am Rudgear class will be doing a circuit and amrap!
Gumsaba Boot Campers never cease to amaze. No matter how hard the workout, or how grueling the set, I catch you smiling in the midst of your struggle. It lifts my heart to see your faces every day, and I know all of our coaches feel the same. You get what you give in life, so when you are at camp giving your best, giving your all, just know that makes more room for you to receive goodness right back. Kudos to your efforts, keep it up.
BOOT CAMP MORAGA CA
Don’t forget, do it for you. You are only able to give your best when you, yourself are taken care of. It’s ok to be selfish once in a while, and Boot Camp is the place to do it. Put in your effort because you deserve the whole hour. In body, in mind and spirit, give it to you.
BOOT CAMP MORAGA CA
My mom died this month two years ago. Mothers Day 2011 was the last day we spent together, outside of her coma. As I sat alone with her and watched her pass, I felt her pain. I still feel it. She was a much more capable person than she ever gave herself credit for and she lived for someone else instead of herself. On that day I made a decision. I decided that I would live my life for me. Of course I give of myself every day, in all I do, but I realized that day, that I need to be a solid ME to give OF ME. It pains me to think anyone would have regrets on their death bed. I don’t want that for any of us. So read this list. Look at each piece carefully and ask yourself, is that something I would feel if I died today? And if it is, change it, make it ALL RIGHT NOW.
BOOT CAMP LAFAYETTE CA
Its a heavy subject, but death is real – it can happen to any of us at any time. Don’t die wishing that you had done something you really want to do. Don’t die with your song unsung, or with your wings folded when they could have soared. No matter how bad your voice or how silly you might look when you start to soar there are people that love and cherish you and who want to hear you sing and watch you spread your beautiful wings.
BOOT CAMP DANVILLE CA
This one is dedicated to my beautiful mother Carol Brown. 1963 – 2011. RIP Mom, I miss you.
BOOT CAMP DANVILLE CA
“All Right Now”
BOOT CAMP DANVILLE CA
Set 1: 10 Sumo Hi Pull
Walking curl press across court and back
10 Side Lunges with weight
2x’s
short jog
Set 2: 10 calf raise hammer curl
Walking lunge with weight across court and back
10 Single Leg Fly (switch legs on R2)
2x’s
short jog
Set 3: 10 Glute Bridge Lat Splitter
alternating (moving) side squat bicep curl across court and back
10 Kettle Bell Swing
2x’s
short jog
Set 4: 10 Alternating Single DL
bear crawl across court and back (toy soldier if contraindicated)
10 Bucket Rows
2x’s
short jog
BOOT CAMP DANVILLE CA
10 Minute AB AMRAP
