Bootcamper of the month in Renfrew and Benchmark

Success!

Bootcamper of the month for Renfrew is Barrie.  His starting weight was over 300lbs, but with DIET and BOOTCAMP, he has lost almost 40 lbs!!  Barrie has been working with us since March.  He started out slow with twice a week training sessions, then graduated to Bootcamp and made it out 6 times on his first week!  He has toned it back a bit now, but is still getting some biking and cardio done outside of the gym which is very important.  Did I mention he has been eating a lot of chicken and salad????

Way to go Barrie, hard work pays off.

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Here is the Renfrew Benchmark scores for May.  Seeing some great improvements with some of our "newbies."  Great work everyone.

Mwod:  Lacrosse ball chest and upper back, T-spine extensions over roller x 10-15, Frog stretch x 2mins

Bench press- 5 x 65%, 5 x 75%, 5 x 85%
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Outdoor Galore!
AMRAP in 15 mins

Farmers walk x 2 trips
12 KB swings
6 DB Push press R. arm
6 DB Push press L. arm
12 Alternating DB Snatches
Prowler or sled down & back

May 24th 2012

MWOD: SHOULDER CAPSLE X1MIN/SIDE, BOTTOM SQUAT X2MIN, OUTSIDE HIP STRETCH X1MIN/SIDE.


BENCHMARK:

2MIN OF:

- BB CLEAN + PRESS

- PUSH-UPS

- SIT-UPS

- DUBS

- BURPEES

- 500M ROW

MWod: Band Lat stretch x 1min/side, Lacrosse ball upper back x 2 mins, Frog Stretch x 2mins
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Long jump throws 3X3
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Lift: Chins
6X3 reps -less band help tonight
.
.
AMRAP 15mins
BB RDL's x 8
T-get ups x 4/arm
Med ball (or BB) squat cleans x 8

May 22nd 2012

MWOD: BAND DISTRACTED HIP STRETCH X2MIN/SIDE, BAND HAMSTRINGS X 2MIN/SIDE, BOTTOM SQUAT X2MIN.

LIFT: DEADLIFT - 3 @ 70%, 3 @ 80%, 3 @ 90%

WOD: AMR(EPS)AP 12MIN
- ODD MINS= PUSH PRESS
- EVEN MINS= BOX JUMPS

Saturday morning Class

Mwod:  Pick 3 different Mwod exercises specific to you and do them!


“Susan” (from Crossfit Calgary)

For time:

Burpee Broad Jumps
5 rounds of the triplet:
15 Box Jumps 
 8 Deadlifts
 5 Pull-ups
Burpee Broad Jumps

May 17th 2012

MWOD: SHOULDR CAPSULE STRETCH ON FLOOR X1MIN/SIDE, PVC OR LAX ROLLUPPER BACK X2MIN, LYING WALL SQUAT X2MIN.

LIFT: BENCH 5 @ 75%, 5 @ 85%, 1 OR MORE AT 95%

WOD: FOR TIME
- 400M ROW
-40 WALL BALLS
-400M ROW
-40 BAND PULL APARTS
-400M ROW

FINISHED? - 2 SETS OF MAX CHINS.