NO CLASSES UNTIL MONDAY!!!

There will be no Bootcamp on Saturday at either location. 
Hopefully everyone got in a Deadly W.O.D. on Wednesday night.
We hope you all have a fantastic New Year, and we will see you when we get back.
Keep up the hard work!

W.O.D. December 30th, 2009

Warm up:  100 Ropes, 10 Push ups, 100 Ropes, 15 Star Jumps, 100 Ropes, 20 DB Snatches (10/arm)

"Deadly"

AMRAP

.

Dead lifts x 5 + 10 Burpees

.

Dead lifts x 5 + 20 T Get ups

.

Dead lifts x 5 + 30 Push Press

.

Dead lifts x 5 + 40 Sit ups

.

Dead lifts x 5 + 50 Squats

W.O.D. December 29th, 2009

Warm-up: Box Jumps x 20, Jax x 30, Sit-ups x 40

"LOTS OF SQUATS"

AMRAP in 25 mins

Squats (weighted) x 20

Push-ups x 20

Stability Ball Leg Curls x 20

Squats (weighted) x 20

Burps x 20

SB Leg Curls x 20

Squats (weighted) x 20

DB/BB Clean and press x 20

SB Leg Curls x 20

W.O.D. December 28th, 2009

Welcome back everyone.  We hope you all had an enjoyable Christmas holiday.  We also hope that you are ready to get back at it!

Here is our Arnprior Bootcamper of the month of December.  Katie works hard every WOD, and also makes sure that everyone else around her is working hard as well.  No slacking when Katie's around!

Warm up:  4 Rounds of Tabata Squats & 4 Rounds of Tabata Push ups

.

"Thrubbin'"

.

25 Thrusters

50 Dubs

.

20 Thrusters

40 Dubs

.

15 Thrusters

30 Dubs

.

10 Thursters

20 Dubs

.

5 Thrusters

10 Dubs

W.O.D. December 23rd, 2009

Warm up:  25 Squats, 25 Push ups, 10 Turkish get ups/ arm

"Tree-Oh"

3 Exercises x 4 rounds

Thrusters x 20

Pull Aparts x 50

Dubs x 50 or Burpees x 25

500m Row

Holiday Bootcamp times

Hey Everyone,


Just wanted to clarify when we are going to be having classes over the holidays.


There wil be NO classes on the following days:
Dec 24th, Dec 25th & Dec 26th.  Also, Dec 31st and Jan 1st.

All other classes will be running on regular class times.
Last class before 4 days sans Bootcamp, will be Wednesday's 6pm class.  Be there and really kill it!
If we don't see you then, have a great Christmas! 

W.O.D. December 22nd

Warm-up: Tabata Jax x 5 rounds

"BODYWEIGHT BONANZA!!"

AMRAP in 25 mins (once through each variation)

Box jumps x 20, Jumping lunges x 10/leg, Ropes x 200

Push-ups (spiderman, clap, T push-ups) x 20 each

Squats (regular x 50, box squat x 50, Pistol squat x 25/leg)

Core (ABS circuit, Field Goals, SB roll-ins)

Lunges x 25/leg, Reverse lunges x 25/leg, step-ups x 25/leg

SB hamstring curl x 15

Finisher:

mountain climbers x 20

push-ups x 10

groiners x 10

burpees x 5

W.O.D. December 21/09

Warm up:  10 Squats, 10 Box Jumps, 20 Jax, 30 Russian Twists  

x 2 Rounds

.

25 What!?

.

25 Push ups

25 Field Goals

25 Thrusters

25 Step ups/leg

25 DB Snatches/arm

25 S.L. Dead lifts

25 Burpees

250 Jump rope

We had a great turn-out for our competition on Saturday.

Julie and Jenn did really well for first timers.

• 
  
  Julie's best bench was 90lbs, Jenn's was 115lbs
  
  
  
• 
  
  Julie's best Dead lift was 205lbs, Jenn's was 265lbs
  
  
  

Great job girls, way to step up to the plate!

W.O.D. December 19th, 2009

ATTENTION ALL RENFREW BOOTCAMPERS:

CLASS WILL BE AT 9AM SATURDAY MORNING

LET'S WISH JULIE AND JEN LUCK AT THE PUSH/PULL...

THEY ARE GOING TO KICK ASS!

Warm up:  20 squats, 20 Dubs, 20 Push ups, 20 Jumping Jax

Triple Team Stations

750m Row

.

750m Jump Ropes

.

Turkish Get ups x 3 mins

.

Lunges x 3 mins

W.O.D. Dec 17th, 2009 - PAUL'S B-DAY!

Warm up:  

30 Squats, Inch worm down & back, 30 Jumping Jax, Crab Crawl down & back, 30 Star Jumps

Paul's Dirty 30!

Box Jumps x 30

KB Swings x 30

Lunges x 30/leg

Push ups x 30

V-sits x 30

DUBS x 30

Push Press x 30

Jump Squats x 30

DB Rows x 30/arm

Burpees x 30

W.O.D Dec 16th 2009

W/U: Sit-ups X 25, Push-ups X 15, T-get-ups X 10/arm

WADUSNATCH

WALL BALLS                    DUBS                       DB SNATCH

25                          -15-                           5

   5                           -15-                           25   

25                          -15-                             5

SANDBAG RELAY FINISHER

W.O.D. December 15th, 2009

Warm-up: 5 Burpees, 25 Jax, 50 Ropes X 2

"5 x 5"

Every exercise is to be done for 5 sets of 5 reps, you must finish all sets before moving on.

Squat

Floor Press

Deadlift

Military Press

Weighted Sit-ups

W.O.D. Dec 14th 2009

Warm up: 10 Push ups, 20 Squats, 40 Sit ups x 2 rounds

.

"Modified Fight Gone Bad"

(care of Crossfit Hardcore)

.

3 rounds with a time limit of 5 mins per round.

1 minute each exercise

.

Thrusters

Dead lifts

Stage Jumps

Push Press

Row for Calories

.

1 point per rep or calorie.

W.O.D. December 12th, 2009

Warm up: Tabata Jump rope x 8 rounds

Party Time!

25 Push ups

25 Clean & Press

25 Push Press

300m Row

25 Lunges

25 Squats

25 Jump Squats

BOOTCAMP CHRISTMAS PARTY!!!

Hey Campers,

So, final word on the Christmas party is this:

• Julie Raycrofts house in White Lake-send me an email for directions sarah@ultimatefitnessgyms.com
• 4-7pm
• Bring a snack food

See you all there.

W.O.D. December 10th, 2009

Warm up:  100 Ropes, Crunch & Toss x 20, Ropes x 100 , Crunch & Toss x 20

52 Pick Up El Diablo

Diamonds- Push ups

Hearts- Sit ups

Spades- Squats

Clubs- Dub's (they rhyme!)

Jack- 11 reps

Queen- 12 Reps

King- 15 reps

Ace- Burpees x 10

Joker- (Arn)Turkish Get ups x 10/arm, (Ren) Row x 250m

LET'S KICK SOME ACE!

W.O.D. December 9th, 2009

Warm up:  10 Push ups, 10 V-sits, Plank x 1 min x 2 Rounds

Left Side/Right Side

1 Arm Push Press x 15

DB Snatch x 15

Turkish Get ups x15

DB Rows x 15

Left Side: 20 Sit ups

Right Side: 20 Swings

W.O.D. December 8th, 2009

Warm up:  Jax x 50, Turkish get ups x 10/arm, Split Jumps x 10/ leg

.

"Diamond Cutter"

.

Squats x 150...with a catch!

.

On each 1 minute mark everyone must perform 10 Box Jumps until the squats are done.

Finisher:  20 Burpees

*Reminder that this Saturday, Dec 12th is the Bootcamp Christmas Party Mixer!

Both Renfrew and Arnprior campers are expected to partake.

Julie Whitman has offered to host.

Please ask Paul, Marc or I about any details.

Should be a great time!

W.O.D. December 7th, 2009

Warm-up: 10 push-ups, 20 squats, 30 sit-ups, 100 ropes

Stations x 1 min.

Rack Pulls

Jumping Jacks

Bulgarian Split Squats

Ropes

Floor Press

Back Extensions

W.O.D. December 5th, 2009

Warm up: 20 Push ups, 40 Russian Twists, 60 Jax


Tabata Somethin' Else
8 Rounds
20 sec on/ 10 sec rest


Squats
Turkish Get ups
Sit ups
DB Snatches
Burpees


RENFREW BOOTCAMPERS: DON'T FORGET CLASS IS AT 9AM TOMORROW MORNING!!!

W.O.D. December 3rd, 2009

Warm up: 10 Squats, 5 Push ups, 10 Sit ups, 10 Dubs x 2 rounds

~~~~~~~~~~~~~~~~

"Twisted Fifty"

50 Jumping Jax

50 Thrusters

50 Box Jumps

50 Lateral Raises

50 DB/KB Swings

50 DB Snatches

50 Field Goals

50 Push Press

50 Burpees

~~~~~~~~~~~~~~

Chick this out:

W.O.D. December 2nd, 2009

First I wanted to post the results of the "To The End" times for both locations from the past weekend...

Renfrew

Crystal: 18:16

Margaret: 18:54
Marie: 19:14
Jenn H: 20:15
Gemma: 27:08
Shawna: 29:17

Arnprior
Jenn C: 14:36 (great time, but I heard these were 1/2 push ups...tsk, tsk!)
Katie: 18:24
Tricia: 19:25
Leslie: 26:19
Jill: 27:02
Ursula: 28:26

Great Job Everyone! Remember, getting a good time is great, but it doesn't mean much if you aren't doing things properly, so don't sacrifice form for speed!


Warm up: Push ups x 5, Burpees x 5, Lateral lunges down & back x 2 Rounds

Rope Free (For Kristy)

Lunges x 10/leg

Front Plank x 1 min

.

Squats x 20

Left Side Plank x 1 min

.

DB/KB Rows x 10/arm

Right Side Plank x 1 min

.

DB Snatch x 10/arm

Supine Plank x 1 min

And just a reminder, I will be running a bench/dead lift seminar for anyone who is interested tomorrow night in Arnprior at 7pm.

We had some great progress with our Renfrew campers last night...There are going to be some big weights being pushed around by our campers on the 19th!

Hope to see you there!

W.O.D. December 1st, 2009!!!

Warm up: 100 Jump rope, 10 Squats, 10 Push ups, 10 Box Jumps, 100 Jump rope

"10 for 10"

4 Rounds for Time

........

10 Thrusters

10 Dubs

.

10 Knees to Elbows

10 Dubs

.

10 Lunges per leg

10 Dubs

.

10 DB/KB rows per arm

10 Dubs

.

We miss you Mark :(

December 2009!!!

Hey Kids,

(Its me, Paul)

Don’t forget that TOMORROW in RENFREW, we are holding the bench press and Deadlift seminar that is exclusive to bootcampers.

I will be running the Renfrew seminar, and so far I only have confirmation from Julie Whitman and Jenn Hunt.

Who else is with me!!

Sarah will be hosting the ARNPRIOR seminar on THURSDAY @ 7pm. (In Arnprior, obviously)

PLEASE LET US KNOW ASAP if you want to attend.

Don’t be so shy. A lot of you peeps have great deadlifts and I know that we will have some great benchers too.

This way you will be fully educated and equipped to compete at our X-MASS PUSH/PULL. (If you want to. No pressure here)

Also, Julie Whitman has posted a question about a BOOTCAMP X-MASS Party. Please check the post on our UF Facebook page and post your comments, so we can put something together.



OH YEAH, the W.O.D

W-up: 10 Lying Leg Raise, 20 Jumping Jax, 30 Russian Twists, 40 Sit-ups

"SWAYZE TRAIN"

.

1 min Jump Rope

30 sec Rest

.

1 min Push-ups

30 sec rest

.

1 min Jump Rope

30 sec Rest

.

1 min Squats

30 sec Rest

.

1 min Jump Rope

30 sec Rest

.

1 min Burpees

30 sec Rest

.

3 Rounds

W.O.D. November 28th, 2009

Hey all,

Paul and I are going to be helping out at a Power Lifting competition in Ottawa, so I won't be around to get your asses into gear on Saturday morning...But don't fret, Crystal is going to lead the pack, and we will also have a drill sergeant keeping an eye out for the chest-to-the-floor burpees, and deep squats! An informant as you will....

Have a great work out everyone...Work hard!

Warm up: 100 Ropes, 10 Box Jumps, 20 Jumping Jax, 30 Russian Twists, 100 Ropes

"To The End"

For Time

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

ALL Burpees must be chest to the floor, no exceptions you Arnprior slackers!

I heard about you...

This is what you all should look like when you're done....

W.O.D. November 25th, 2009

Warm up: 1 min Jump rope, 1 min Burpees, 1 min Medicine Ball Twists

Double Impact

20 DB Swings

15 Push ups

.

20 Squats

15 Sit ups

.

20 Push ups

15 Squats

.

20 Sit ups

15 DB Swings

Finisher: Max Reps of Turkish Get ups + Dubs for time

~ Motivation is what gets you started. Habit is what keeps you going. ~

W.O.D. November 24th, 2009

Warm up: 100 Jump ropes, 20 Dubs, 20 Push ups, 100 Jump ropes

"Century of Fun"

100 DB Snatches

.

100 Squats

.

100 Push Press

.

100 Jumping Jax

*must finish one exercise before moving to the next*

W.O.D. November 23rd, 2009

Warm up: 100 Jump rope, 15 TKE's/leg, 10 Squats, 10 Push ups, 100 Jump ropes

Lunge Buffet

AMRAP

.

Lunges down & back

20 Sit ups

Lunges down & back

10 Burpees

.

Repeat

.

Love this commercial.

W.O.D. Nov 21st 2009

W/U: Inchworm Race- 3 trips, with 5 plank push-ups after each trip.

"1 Arm Bandit"

.

T-Get-ups X 3/ side

.

DB Snatch X5/side

.

Squats (holding the DB) X10 (SQUAT DEEP, YES, DEEP)

.

1 arm Clean and Press X 5/arm

.

Spread eagle sit-ups X 23 (the sum of all other reps)

.

AMRAP 23 MINS

W.O.D. November 19th, 2009

HAPPY BIRTHDAY JULIE! THIS ONE'S FOR YOU :)

............................................................................................................

W/up: Inch worm race x 3 trips with 10 Sit ups after every trip

...

"Over the Hill..."

3 Rounds

10 Push Press Left Arm

.

10 Dead lifts

.

10 Dubs

.

10 Push Press Right Arm

.

10 Dead lifts

.

10 Box Jumps

Warm up: 10 Push ups, 10 Squats, 10 Dubs x 2 rounds

.

.

"Marie"

KB Swings x 10

1 Burpee

KB Swings x 10

2 Burpees

.

.

. . .

.

KB Swings x 10

10 Burpees

Repeat in Reverse

W.O.D. Nov 17th 2009

Warm-up:

3 rounds of hip thrusts x 10, field goals x 10, spread eagle sit-ups x 10

.

"Marco Polo"

(1-2-3-4-5...)

.

Military Press

Med Ball Twists

3 Way Shoulder

.

As many rounds as possible in 25 minutes.

W.O.D. Nov 16th 2009

W/U: 100 Ropes, 20 box jumps, 15 sit-ups

.

"CHELSEA"

(courtesy of Crossfit Hardcore)

.

(1 round every minute for 25 minutes)

.

5 Lying Leg Raise

10 Push-ups

15 Squats

.

(if you fail out before 20 minutes = 25 burpees)

W.O.D. November 14th, 2009

Warm up: 25 Dubs + 25 Box Jumps+ 25 Star Jumps

"Old School"

Push ups x 20

DB Snatch x 10/arm

x 3 rounds

Burpees x 1 min

Clean & Press x 20

Pull Aparts x 20

x 3 rounds

DB Swings x 1 min

Push Press x 20

DB Rows x 20

x 3 rounds

Med Ball Twists x 1 min

Let's hope that we get more than these two ladies in the morning...

W.O.D Nov 12th 2009

Warm-up: 10 push-ups, 10 slams, 10 box jumps

.

AMRAP

.

DB RDL x 10

Squat x 20

Jax x 30

Sit-ups x 40

Jump Ropes x 50

.

FINISHER: ???

W.O.D. Nov 11th 2009

W/U: 50-10-50 (ropes-burpees-ropes)

"25 What"

.

Wall Balls

.

DB Snatch /arm

.

Field Goals

.

Burpees

.

Sit-ups

.

Push-ups

.

3 Rounds for time

W.O.D Nov 10th 2009

W/U:
Push-up ISO holds for time
Side planks for max time

Barbellous

.

50/40/30/20/10 Dubs

.

4/8/12/16/20 Barbell clean and press

.

10/20/30/40/50 Sit-ups

W.O.D Nov 9th 2009

W/U: Sit-ups 1 min-for max reps, Jump rope 1 min- for max reps

"NINJA"

(courtesy of Crossfit Hardcore)

10 Rounds

.

Squats X 10

.

Burpees X 5

.

Push-ups (clapping or spiderman) X10

.

100 Ropes

W.O.D. November 5th, 2009

Warm up: Tabata Jumping Jax x 5 rounds of 20 sec on/ 10 sec off

"No Talking..."

.

Jump rope x 100/ 15 Push ups

AMRAP in 4 mins

.

Jump rope x 100/ 15 Sit ups

AMRAP in 4 mins

.

Jump rope x 100/ 15 Stage Jumps

AMRAP in 4 mins

.

Jump rope x 100/ 15 Burpees

AMRAP in 4 mins

.

Jump rope x 100/ 15 Squats

AMRAP in 4 mins

W.O.D. November 4th, 2009

Pictured below is our Arnprior Bootcamper of the month for October.

Sarah (great name) Patterson has been hard at it, killing all of her W.O.D's, and sometimes coming out twice a day!

Enjoy that Whey Fusion, you worked for it!

Warm up: 25 Jax, 20 Crunch & toss, 20 Push ups, 25 Jax

"Double Bass"

20 Dips

20 V-sits

.

15 DB Clean & Press

15 DB Rows/arm

.

10 Three way shoulders (per direction)

10 Split Squats/leg

.

5 Dead lifts

5 Turkish get ups/arm

.

AMRAP

W.O.D. November 3rd, 2009

Congrats to Renfrew's Bootcamper of the Month for October, Jenn Hunt.
Jenn is constantly challenging herself to perform exercises properly and choosing weights that are outside her comfort zone. GOOD JOB JENN! (note that she is super sweatty after "Killin' it" at BC last night)

Warm up: Turkish get ups x 5/side, 100 Ropes, Turkish get ups x 5/side

....

"Sanitarium"

.

50 Star Jumps

25 Push ups

50 Sit ups

.

25 Box Jumps

50 Jumping Jax

25 Dubs

.

50 Squats

25 Clean & Press Burpees

50 Jump rope

.

25 Field goals

50 Thrusters

25 Burpees

W.O.D Nov 2nd 2009

Here's the "To The End" times for the Arnprior campers that came out and threw down on Saturday.

Jenn 13:27
Sarah 13:48
Katie 15:15
Leslie 17:13
Kelly 21:36
Nancy 23:25
Carrie 25:52

Nice Work Ladies! Lets shave those numbers down again at the end of November.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

W/U: 100 Ropes, Med Ball Ab Circuit, 100 Ropes

Push, Squat, Push

3 Rounds for time

20 DB/KB Swings

40 Push Press

60 Squats

40 Lunges

20 Push-ups

50-10-50 (ropes-burps-ropes) finisher

Hey Everyone,

There were only 3 brave soldiers today in Renfrew for the "To the End" W.O.D.
Tsk, tsk.

Times are as follows:

Margaret- 19:24 mins-best time
Patti- 19:39
Marie- 19:45

A very close race indeed. Excellent effort put forth by all 3 campers.
All real push ups & every single burpee was chest-to-the-floor.
Great job ladies!

W.O.D. October 31st, 2009

Warm-Up: 100 ropes, 25 jax, 100 ropes, 25 jax

.

"TO THE END!!"

25 Burpees

50 Push-ups

75 Squats

100 Sit-ups

75 Squats

50 Push-ups

25 Burpees

W.O.D. October 29th, 2009

Warm-Up: 100 Ropes, 10 Push-ups, 10 Burpees, x 2

.

W.O.D.

.

Stations x 1 min rounds

.

Deadlift

Rower

Thrusters

Skip

DB Row

Field Goals

W.OD. Oct 28th 2009

Only 2 more days until we tackle "TO THE END"
Be ready to bring the heat. Check your score on this blog from last months "TO THE END" and come in on Saturday and smash your previous time!

W/U: Lying Leg raise X10, Sit-ups X 10, Russian Twist X 50, Plank for max time.

"Fuscia"

4 Rounds

100 Ropes

20 Reverse Lunges (on the spot)

15 1 arm push-press (15 reps total, so GO HEAVY)

20 Push-ups

15 Burpees

KICK SOME ACE!

W.O.D. Oct 27th, 2009

Warm-Up: 20 Jumping Jacks, 20 Sit-ups, 20 Jumping Jacks X 2

.

"Phish" (courtesy of Crossfit Hardcore)

21-18-15-12-9-6-3

.

Step-Ups

Push-Ups

Plank Row

Burpees

T-Get Ups

W.O.D. Oct 26th 2009

I hope you had an awesome weekend!

Let's rev up this week, starting today so you can kick the crap out of "to the end" on Saturday.

It's the measuring stick of your progress, halloween costume is optional.

.

W/U: Burpees X 10, Push-ups X 10, Jax X 40

2 Rounds

.

"STEALTH"

.

(4 ROUNDS FOR TIME)

.

Squats X 15

Sit-ups X 15

Box Jumps X 15

Push Press X 15

Jump Rope X 150

W.O.D. October 24th, 2009

It's a good thing that Crystal kicks ass in bootcamp because even though I am no fashionista myself, I'm thinking her sense of style needs some work ;)

.

Warm up: Jumping Jax x 50, Push ups x 10, Russian Twists x 50

.

"Team Triple Threat"

.

750 Jump ropes

.

Turkish Get ups x 3 mins for max reps

.

Lunges x 3 mins for max reps

.

Sit ups x 3 mins for max reps

.

Rower 750m

.

.

W.O.D. October 22nd, 2009

Warm-Up: 100 ropes, 10 push-ups, 100 ropes, 10 squats, 100 ropes

"Diesel Time"

50 Ropes

50 Thrusters

50 Push-ups

50 Lunges

50 Box jumps

50 DB snatches

50 V-sits

50 Burpees

50 Ropes

.

Who will be the savage of the day?

Not sure where the other Renfrew Bootcampers were last night, but Margaret and Marie had a kick-ass W.O. all on their own.

...Just the two of them.

Good work M & M!

Oh ya, and who is going to be bootcamper of the month this month? Hmmmm?
Let's see some ass-kicking tonight! Who wants free stuff!!!?

"Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual and regular top ups."
Peter Davies

W.O.D. October 21st, 2009

Warm up: Turkish Get ups x 2o, Squats x 20, Push ups x 20, Jumping Jax x 20,

Dubs x 20

.

"21"

21 KB Swings

21 Push Press

.
21 KB Swings

21 DB Rows

.
21 KB Swings

21 DB Side Raises

.

21 KB Swings

21 Dips

.
21 KB Swings

21 Band Curls

.
21 KB Swings

21 Burpees

(Yes, chest to the floor!)

.

(Whatcha doin' Julie???)

October 20th, 2009

Warm-Up: Sit-ups x 20, Lying leg raise x 20, Ropes x 100

.

"W.O.D."

.

Deadlift

DB Snatch

Horizontal Chins

Plank Rows

Barbell Cleans

Band Pull-aparts

.

Finisher: Row 250 m

W.O.D. October 19th, 2009

Warm up: 10 Squats, 10 Push ups, 10 Burpees, 30 Jumping Jax

W.O.D.

30 Thrusters

20 Dubs

25 Thrusters

20 Dubs

20 Thrusters

20 Dubs

15 Thrusters

20 Dubs

10 Thrusters

20 Dubs

October 17th, 2009

Warm-up: Sit-ups x 20, Lying leg raise x 20, Med ball twist x 50 - X 2

.

W.O.D

32-24-16-8

.

Box Squat

Sit-ups

Burpees

Rear Delt Raise

Slams

Ropes x 100

W.O.D. October 15th, 2009

Warm up: 100 Jump rope, 10 Burpees, 15 Squats, 100 Jump rope

"Lunge Buffet"

AMRAP in 25 mins

Weighted Walking Lunges

10 DB Clean & Press

10 Sit ups

Weighted Walking Lunges

10 DB Snatches/arm

10 Burpees

.

.....and repeat

October 14th, 2009

Warm-up: 10 burpees, 20 squats, 50 ropes x 2

.

"52 Pick-up"

.

Diamonds = Sit-ups

Spades = Burpees

Hearts = Push-ups

Clubs = Squats

W.O.D. Oct 13th 2009

W-up: T-get ups X 10 per arm, 20 Jumping Jax, Partner Med ball throws X 10 each.

"Complex-it"

Complex #1: Push-ups X 8, DB deadlift X 8, DB push press X 8, DB front Squat X8

Complex #2: Sit-ups X 8, Burpees X 8 (chest to the floor), KB Swings X 8, KB/DB snatch X 8/arm.

Perform each complex for 3 rounds, rest no longer than 1 minute between sets.

HAPPY THANKSGIVING CAMPERS!!!

Renfrew Noon Hour Bootcampers

(Picture organized by Gemma the photography lady)

W.O.D. October 10th, 2009

Well, we have a few things to cover...



First, I wanted to post up the pics of both the Renfrew & Arnprior Bootcampers of the month for September. As you can see in their pics, they both recieved a 2lb jug of protein, and some NeoLean fat burners for their efforts. Both ladies bring their "A" game every single class, and rise to the challenge of lifting some kick-ass heavy weights!! Keep up the awesome work girls!


Jenn- Arnprior Bootcamper

Margaret- Renrew Bootcamper

.......

.

.

.

.

.

.

.

.

.

Ok, time for the W.O.D. for October 10th! Thanksgiving weekend.....probably the weekend where the most calories get ingested throughout the whole year.
Let's try to keep things in perspective and keep our food choices to the ones that will help our battle, and not to come back on Tuesday and say "I have to work hard today cause I ate my face off all weekend long!!"
Let's not do that, capeesh?

Warm up: 100 Jump rope, 10 Dubs, 10 Push ups, 10 Dubs, 100 Jump ropes

"Thanksgiving Meltdown"

100 Squats

90 Jumping Jax

80 Sit ups

70 KB Swings

60 DB Snatches

50 Push Press

40 Calorie Row

30 Box Jumps

20 Thrusters

10 Burpees

W.O.D. October 8th, 2009

Warm up: Jump rope x 100, 10 Dubs, Jump rope x 100, 10 Dubs, Jump rope x 100

"Tag Team"

150 Push ups

150 Lunges

150 V-sits

150 Wall Balls

W.O.D Oct 7th 2009

Hey Folks, a quick reminder that we are having a Refferral contest for all Ultimate Fitness family members during the month of October. I definately want to think that you crazy BC'ers will be the ones bringing in your friends and battling for the prize at the end of the month. Who wants to win?

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W/U: Sit-ups X 20

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Lying Leg Raise X 20

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Med Ball Twists X 50

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"Pull Station"

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Deadlift

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DB Snatch

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Horizontal Chins (or blast strap chins in the Frew)

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Plank Row

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Barbell cleans

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Band Pull aparts

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Each station is 75 seconds followed by 30 seconds of Burpees

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KICK SOME BUTTS TODAY!