Have a good week off everybody.
We will see you guys next week, and will be announcing the winner of the Transformation Challenge when we get back.
To Moose Jaw and beyond!

W.O.D. March 28th, 2009

Warm up: 100 Jump ropes + 10 Turkish get ups per arm + 100 Jump ropes

W.O.D.

"To The End"

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

So, it's that time again.

I have everyones time from the last "To the End" W.O.D., so lets crank it up and try to get some better times.

And remember: When you cheat, you are only cheating yourself.....

"Nothing of great value in life comes easily. The things of highest value sometimes come hard. The gold that has the greatest value lies deepest in the earth, as do the diamonds."

Norman Vincent Peale

W.O.D. March 26th, 2009

Warm up: Sit ups x 10 + Squats x 10 + Push ups x 10 for 3 rounds

W.O.D.

"Patti D."

90 Second Stations of:

D.B. Clean & Press

D.B. Snatches

Dead lifts

Overhead Squats

After each station: 30 Seconds of Burpees

Today's W.O.D. is named after last week's Bootcamper of the Week, Patti D.

In our Dead lift work out last week Patti Dead lifted 185lbs for 3 reps!!!

That's some bragging rights there folks!

W.O.D. March 25th, 2009

Remember, it's the last Hoo-rah for getting in some awesome work outs before the end of the Transformation Challenge.

Make sure to get measured up before Monday...

Warm up: DB snatches x 1 min

W.O.D.

"The Hump"

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

Burpees

Lying Leg Raises

Squats

Push ups

Even: 200 Jump ropes

Odd: 100 Jump ropes

Is it Julie #1, or Julie #2 ???

Which ever, she looks like she is actually smiling while battling through this row.

Maybe she is in her "happy place".....

W.O.D. March 24th, 2009

Warm up: DB snatches x 10/arm + 100 Jump rope

W.O.D.

52 Pick up El Diablo II

Diamonds- Sit ups

Spades- Burpees

Hearts- Push ups

Clubs- Squats

Jack- 11 reps

Queen- 12 reps

King- 15 reps

Ace- Turkish Get ups x 10/arm

W.O.D. March 23rd, 2009

Just letting everyone know that this is the last week of the

Transformation Challenge.

Make sure that you get in as many classes as you can, as next week is a week of rest before the April camp starts. Work hard everyone!

Warm up: 50-10-50 for time

W.O.D.

"Push, Squat, Push"

4 Rounds for Time

20 DB swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

W.O.D. March 21st, 2009

Hey Campers!

Just checking in a little early. I am going to be away this weekend playing hockey, so I just wanted to let you in on what's going on with our classes on Saturday:

Renfrew: Class will be moved to 12:30pm.

Arnprior: Class will run as usual, but with a new instructor...So everyone must be on their best behaviour! I have some informants that will tell me everything...especially if someone wasn't working hard enough...and don't think I'm kidding!

This is the lady who is teaching the class on Saturday, and you obviously don't want to cross her!
(Sorry Karen, it was my idea this time:)

Warm up: 20 Stage Jumps + 20 Jumping jax x 3 rounds

W.O.D.

"Tabata Somethin' Else"

20 seconds work, 10 seconds rest

8 rounds of each exercise

Jump rope/Jumping Jax

Squats

Push ups

Sit ups

Burpees

Make sure to count your reps every round and try to keep the number consistant throughout all of the rounds.

Work hard everyone!

See ya on Monday.

You've probably already seen this one, but sometimes we need to be reminded...

W.O.D. March 19th, 2009

Warm up: 10 Medicine Ball Tosses + 20 Stage Jumps x 3 rounds

W.O.D.

"Deadly"

5 Dead Lifts

10 Burpees

5 Dead Lifts

20 Turkish Get ups

5 Dead Lifts

30 Push ups

5 Dead Lifts

40 Sit ups

5 Dead Lifts

50 Squats

5 Dead Lifts

100 Jump ropes

Finisher: 50 Medicine Ball Twists + 20 Slams + 50 Medicine Ball Twists

AMRAP

W.O.D. March 18th, 2009

ARNPRIOR BOOTCAMPER OF THE WEEK FOR LAST WEEK- LISA POIRIER

Paul says that Lisa is kickin' some serious Bootcamp ass over in the Arnprior morning classes.

Keep up the awesome work Lisa!

Ok kids, let's sweat out some of that green beer!

Warm up: Tabata Jump rope x 6 rounds

W.O.D.

"Dream Team"

Team Effort of 100 reps each exercise.

1 round FOR TIME.

DB Clean & Press

Ball Slams

Burpees

DB Deadlifts

Push ups

500m Row

The sisters after a great WOD.

Happy St. Patricks Day!!!

Warm up: D.B. Snatches x 30 sec/arm x 2 rounds

W.O.D.

"Squatty O'Brien"

Squats x 20

Push ups x 20

Squats x 20

Sit ups x 20

Squats x 20

Turkish Get ups x 5/arm

Squats x 20

Burpees x 20

Squats x 20

Lunges x 20

W.O.D. March 16th, 2009

Well, I want to thank Kerri for the WOD on Saturday.

For all of those who missed Saturday's class, you missed a great class.

It was Marie's Bon voyage class, but we all know she is going to be following the blog, and bustin' out some Bootcamp WOD's on the beach....

Warm up: Squats x 15 + Push ups x 15 x 3 rounds

W.O.D.

"Lisa P."

Reps for Max Points

Jump Rope

Burpees

Sit ups

DB Swings

Turkish Get ups

DB Snatch

In each 2 min block, each camper mush get as many reps as possible with the given exercise.

If you so choose, you may add a 500m row for 100 additional points.

Saturday's class - Awesome work girls!

W.O.D. March 14th, 2009

Warm up: 50 jax - 10 jump squats - 50 jax

1 min Plank + Lunges down and back x 2

W.O.D.

Kerri Girl

As many rounds as possible in each 4 min block.

4 min - jump ropes x 50 / Pushups x 20

4 min - jump ropes x 50 / Situps x 20

4 min - jump rope x 50 / Thrusters x 20

4 min - jump rope x 50 / DB Swings x 20

4 min - jump rope x 50 / Squats x 20

1 min Plank + Lunges down and back x 2

The "Trio" working hard at those sit ups...Trish working off her first Dairy Queen treat of the season...Shame! Better be the last!

WOD Thursday Mar 12th 2009

"HOLE IN THE SKY"

1 Get-up

1 Push-up

1 Squat

1 Sit-up

Add 1 rep to each exercise, every round and go for maximum rounds.









The Coaches tried this one out in the research lab previous to setting it free on the campers. It was a sweatty ordeal.








And We finnally tracked down the elusive Amanda Vance, last week's bootcamper of the week. We've heard that everyone loved the "Amanda" WOD from last Saturday.

W.O.D. March 11th, 2009

Warm up: 10 Squats + 10 Jump squats x 3 rounds

W.O.D.

"Fuchsia"

4 Rounds

100 Jump ropes

20 Lunges

15 One arm Push Press

20 Push ups

15 Burpees

Lena's super squats. Very nice.

W.O.D. March 10th, 2009

Warm up: Jump rope x 50 and Stage Jumps x 20 x 3 rounds

W.O.D.

"52 Pick up El Diablo"

This is a work out of chance...

I will be flipping cards, and which ever one I turn up is what you do....

Diamonds - Sit ups

Spades - Push ups

Hearts - Turkish get ups

Clubs - Squats

and if it's a face card...

Jack - 11 reps

Queen - 12 reps

King - 15 reps

Ace - 10 Burpees (Wild card!)

W.O.D. March 9th, 2009

Warm up: Tabata Burpees x 5 rounds and 1 minute plank

"Barbara-Ann"

our version of "Barbara"

5 Rounds for time

20 DB Snatches (10/arm)
30 Push Ups
40 Sit Ups
50 Squats

Check out these kids loving the rowing...This brings me to the point of possibly trying a kids bootcamp in the summer months. Please let us know if it is something that you might consider, and share with us your thoughts on days and times.

W.O.D. March 6th, 2009

Warm up: Crunch and toss with partner x 20 each & 50 Jumping jax x 3 rounds

W.O.D.

"Amanda"

3 Rounds for time

5 Burpees

10 Lunges/leg

15 Push ups

20 DB Clean & Press

25 Leg Raises

30 Squats

35 Lunge Jumps

You don't want to mess with those Arnprior Bootcampers! They're tough stuff.

....Sorry Karen, it was Paul's idea.

W.O.D. March 5th, 2009

Warm up: Tabata Jump rope & 250m row

W.O.D.

"Doo-a-Ditty"

5 Rounds

30 Wall Balls

30 Stage Jumps

A Lisa sandwich...

W.O.D. March 4th, 2009

Warm up: Box Jumps, Ball Slams & Jump rope

W.O.D.

"Liz"

10 Rounds of...

Burpees x 10

Sit ups x 10

Thrusters x 10

For Time.

Beautiful Wall-ballin' Julie.

"The door of opportunity won't open unless you do some pushing." Anonymous

W.O.D. March 3rd 2009

ATTENTION ARNPRIOR CAMPERS!

MONDAY MARCH 9TH 2009

IS

BRING YOUR MAN NIGHT

Bring your brother, husband, boyfriend. (Bring all three if you want)

It's free for the guys to try and hopefully break the myth that bootcamp is a "girls" workout.

(Arnprior location only!)

.

"Maya Casa"

Burpees 1 min

Jump Rope 1 min

Push-ups 1 min

V-sits 1 min

Lateral Raises 1 min

5 Turkish Get-ups per arm after each minute

(Use a weight you have never used before, just go for it!)

W.O.D. March 2nd, 2009

Well, everyone gave an awesome effort on Saturday, very impressive!

The start of another camp is upon us...Let's keep it up.
I figured we should start with something nice and simple..


Warm up: Burpees and Ball Slams

W.O.D.

"Cara"

4 Rounds for time:

50 Squats

Dumbbell Push Press x 20 reps

"Don't go to the grave with life unused." -- Bobby Bowden

Wow! Look at Sandy go!