W.O.D. February 28th, 2009

Warm up: Jump rope x 150 and Medicine ball Slams x 25

W.O.D.

"To The End"

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

FOR BEST TIME.

This is the last W.O.D. for this camp.

Let's end it with a bang.

I want everybody's best effort today, and a little extra.

"The road to success is dotted with many tempting parking spaces." --Unknown

BOOTCAMPER OF THE WEEK

Cara is Arnprior's Bootcamper of the week due to her positive attitude and hard work in every single class this week. Keep up the good work Cara!

W.O.D. February 26th, 2009

Warm up: Jump rope x 50 + Box Jumps x 10 x 3 rounds

W.O.D.

Squat

Push up

Sit up

Burpee

1 rep of each, then 2 reps of each, etc.

AMRAP

We all love Turkish get-ups!

W.O.D. February 25th, 2009

Warm up: 10 Squats, 10 Burpees, 10 Push ups x 3 Rounds

W.O.D.

1 Minute Stations

Step ups with Dumbbells

Field Goals

Dumbbell Clean & Press Burpees

Ball Slams

Squats

Plank

25 Jumping Jax between each station

Here is a short video of some of our hard-working Renfrew Bootcampers working on some Turkish get ups in "Tabata Somethin' Else. "

Check out Marie dominating that 26.5lb Kettlebell. Nice work Marie!

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

-- Vince Lombardi

W.O.D. February 24th, 2009

Warm up: DB snatches x 10/arm + 100 Jump ropes (including 10 Dub's) x 2 rounds

W.O.D.

(Care of Crossfit Hardcore)

"Karen"

150 Wall Balls

For time.

"Pain is temporary, Pride is forever"

W.O.D. February 23rd, 2009

Warm up: 10 Burpees, 15 Push ups, 10 Burpees

W.O.D.

"Nina"

50 Sit ups

50 Squats

50 Sit ups

50 Lunges

50 Squats

50 Sit ups

50 Squats

FOR TIME.

The Wilson's - A Happy Bootcamp Family...

W.O.D. February 21st, 2009

This W.O.D. is on behalf of my best friend Monica who turned 30 this week.

(She's the coug on the left)

Warm up: 20 Sit ups, 10 Squats, 20 Sit ups

W.O.D.

"Dirty Thirty"

Box Jumps x 30

Thrusters x30

Dumbbell Swings x 30

Lunges x 30

Jumping Jax x 30

Push ups x 30

Jump Squats x 30

Push Press x 30

Burpees x 30

"Success is not final, failure is not fatal: It is courage to continue that counts"

W.O.D. February 19th, 2009

Warm up: Tabata Jump rope and Burpees for 5 rounds

W.O.D.

Tag Team

150 Push ups

150 Dumbbell Snatches

150 Sit ups

75 Wall Balls

This is a combined effort of 2 team members.

-Only 1 team member can be in movement at any time.

-Relieving team member must complete 3 Burpees before starting their cycle of movement.

"Excellence. With regard to excellence, it is not enough to know, but we must try to have and use it." -Aristotle

W.O.D. February 18th, 2009

Warm up: 50 Jump rope, 20 Push ups, 50 Jumping jax

W.O.D.

Stations

Thrusters x 20

Burpees x 20

Step ups x 20

Field Goals x 20

Lunges x 20

BOOTCAMPER OF THE WEEK

Congratulations everyone on a week of great Bootcamping!

Nina has made some awesome improvements in the short time that she has been with us.

Keep up the great work Nina!

W.O.D. February 17th, 2009

Hey Kids,
Hope everyone enjoyed Family Day and actually spent the day with their families...unlike me who just did housework.
Anyways, back to the action! Our W.O.D. is care of Cross Fit Hardcore.

Warm up: Stage Jumps x 20, 20 Ball slams, Stage Jumps x 20

"Pain Storm"

100 Squats

90 Ropes

80 Sit ups

70 Push ups

60 DB Swings

50 Lunges

40 Jumping Jax

30 Leg Raises

20 T-get ups

10 Burpees

W.O.D. February 14th, 2009

Just a reminder that there are no Bootcamp classes on

Monday, Feb 16th as we are closed for Family Day.

Warm up: Tabata Jumping Jax x 8 rounds

W.O.D.

"The Love Pyramid"

1 Squat, 1 Push up, 1 Sit up, 1 Burpee then...

2 Squats, 2 Push ups, 2 Sit ups, and 2 Burpees.

Continuing for 10 mins and then finishing the set you are on, take a break and go back down the ladder.

Ex: If you finished at round 10, you would start with 10 of each exercise, then 9 of each, etc. until you are done. But you must finish by the 10 minute mark.

Happy Valentines Day!

W.O.D. February 12th, 2009

Warm up: 1 arm Push Press x 10/arm + 10 Sit ups

W.O.D.

"Triple Team"

750m Row

750 Jump ropes

3 mins Turkish Get ups for MAX REPS

3 mins Lunges for MAX REPS

"Don't expect to have a work ethic of a warrior if you have the attitude of a prima donna."

W.O.D. February 11th, 2009

W.O.D.

4 Rounds for time of:

"25 what?!"

25 Thrusters

25 DB Snatches per arm

25 Burpees

25 Lying Leg Raises

25 Push ups

25 Dub's

OR

50 Jump rope/Jumping Jax

"We conquer by continuing" -George Matheson

W.O.D. February 10th, 2009

Warm up: 100 Jump ropes, 15 Push ups, 100 Jump ropes x 3 rounds

W.O.D.

"Rachel"

10 Rounds

Squats x 1 minute

5 Burpees

10 Sit ups

Squats x 1 minute

"Those who say it can't be done shouldn't interrupt those who are doing it."

W.O.D. February 9th, 2009

Warm up: 10 sit ups, 10 squats, 20 Jumping jax x 4 rounds

W.O.D.

D.B. Swings x 10

1 Burpee

D.B. Swings x 10

2 Burpees

D.B. Swings x 10

3 Burpees

D.B. Swings x 10

4 Burpees

D.B. Swings x 10

5 Burpees

D.B. Swings x 10

6 Burpees

D.B. Swings x 10

7 Burpees

D.B. Swings x 10

8 Burpees

D.B. Swings x 10

9 Burpees

D.B. Swings x 10

10 Burpees

And repeat in reverse order

You Can if You Think You Can!
If you think you are beaten, you are.

If you think you dare not, you don’t.

If you like to win, but you think you can’t, it is almost certain you won’t.
If you think you’ll lose, you’re lost.

For out in the world we find success begins with a fellow’s will.

It’s all in the state of mind.
If you think you are outclassed, you are.

You’ve got to think high to rise.

You’ve got to be sure of yourself before you can ever win a prize.
Life’s battles don’t always go to the stronger or faster man.

But sooner or later the man who wins, is the man who thinks he can.
—C. W. Longenecker

W.O.D. February 7th, 2009

Warm up: Jump rope x 50, 15 Burpees, Jump rope x 50 x 2 rounds

W.O.D.

"300"

300 Squats

200 Push ups

300 Sit ups

100 Turkish get ups

This will be a team effort W.O.D.

Amount of Bootcampers per team will depend on turnout.

Everyone will pitch in to achieve the designated amount of reps.

Finish with team rower challenge.

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” –Unknown

Take note from these crazy ladies bootcampers!

W.O.D. February 5th, 2009

After a buffet, everyone's mind tells them to work it off in the gym right?

W.O.D.

"Twisted 50"

50 Lateral Frog Jumps

50 Thrusters/Squats

50 Push ups

50 DB Swings

50 DB Snatch (25/arm)

50 Field goals

50 Burpees

50 Jumping Jax

"Unless you try something beyond what you already mastered you will never grow."

W.O.D. February 4th, 2009

Warm up: Timed Squat/Sprint/Push up/ Jogging on the spot combo.

W.O.D.

"The Lunge Buffet"

AMRAP

10 Burpees

Lunges down

20 Sit ups

Lunges back

...and repeat...as many rounds as possible....

Now, with this many lunges all in one W.O.D., we need to make sure that our form is sound. Big steps, back upright, and lowering the laging knee for a kiss to the floor, pushing off our front heel. That's the only way to do 'em. Let's make sure we all do 'em right...we are still looking for a Bootcamper of the Week...

Finish with Team Rower sprints

“ALL THE STRENGTH YOU NEED IS ALREADY INSIDE OF YOU.”
-Unknown

W.O.D. February 3rd, 2009

Warm up: 10 Squats, 5 burpees, 10 Squats x 3 rounds

W.O.D.

Timed Stations- 1min of work, 1 min rest and repeat. Then 1 minute rest and rotate.

Squats

D.B. Clean & Press

Burpees

Push ups

Med ball Slams

Finished with weighted ab curcuit x 3 rounds

W.O.D. February 2nd, 2009

Hey everyone.
Sorry I haven't been in action since last week....I heard that our fill-in instructor did a great job keeping you all going through the "tabata somethin else" W.O.D.
Let's keep on rolling with this!

Warm up: 10 Push ups & 10 squats x 3 rounds

W.O.D.

40 Thrusters

200 Jump rope

30 DB Snatch(15/arm)

200 Jump rope

20 Push Press

200 Jump rope

10 Burpees

Finish with weighted Ab curcuit

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.-Jesse Owens