W.O.D. April 30, 2009

Warm Up: Sand Bag Relay - lunges down with sandbag on right shoulder, lunges back with sandbag on left shoulder then 5 clean press.

W.O.D.

"Fury Whip"

40 DB Snatches (20/arm)
20 Box Jumps
100 Jump Ropes

40 Push Press (20/arm)
20 Burpees
150 Jump Ropes

40 Sit Ups
20 Ball Slams
200 Jump Ropes

40 Squats
20 Get Ups (10/arm)
250 Jump Ropes

40 Jumping Jax
20 Push Ups
300 Jump Ropes


Enjoy!

Here's a video that demonstrates what you bootcampers need to start applying in camp.

"Don't tell me you can't give me more than what I've been seeing."

Margaret's Transformation Pic's & W.O.D. April 29, 2009

Ok, so I fooled the Bootcampers in Arnprior last night....they were ready for "Crazy not Lazy" and I shot "Painstorm" at them. What a great surprise!
Well, today there will be no secrets.

I promise.

But, before I get to the W.O.D. I wanted to post up a couple of pic's.

Below is our Renfrew Transformation Challenge Winner, Margaret Wilson.

Margaret made some signifcant losses, but also make some awesome strength gains as well. She is still working hard, so her results just keep on coming.

Margaret Before

Margaret After 8 weeks

Keep going strong Margaret!

Now for the W.O.D. .....

Warm up: Jump ropes x 1 min, Star Jumps x 1 min, Burpees x 1 min

"Katie"

10 Rounds for Time

10 Thrusters

10 Dead lift High Pulls

10 Dips

Look! The Flannel Pants are back!!!

W.O.D. April 28, 2009

warm up:
10 Burpees, 10 Leg Raises, 10 Stage Jumps X 2

W.O.D.

"Crazy, Not Lazy"

.

Wall Balls x 20

Situps x 10

Jump Rope x 50

.

D.B. Clean and Press x 20

Situps x 10

Jump Rope x 50

.

Pushups x 20

Situps x 10

Jump Rope x 50

.

Push Press x 20

Situps x 10

Jump Rope x 50

W.O.D. April 27, 2009

warm up:
50 Jump Ropes, 10 Burpees, 50 Jump Ropes
10 Pushups, 10 Situps

"Another Dirty Thirty"

.

.

Box Jumps

D.B. Swings

Lunges

Jumping Jax

Situps

Pushups

Push Press

Burpees

W.O.D April 25, 2009

1 minute stations

20 Squats after each station

45 sec rest

AMRAP

"Core Circuit"

1. Lunges

2. Situps

3. D.B. Swings

4. Lying Leg Raise

5. Plank

6. Burpess

Julie's Transformation Pic's

Hi everyone. We are back in action.

Hope everything went well while we were gone.

Thanks to Karen for running the Arnprior Bootcamp last Saturday.

I just wanted to post up some before and after pictures of one of our Transformation Challenge winners.

Amazing what changes can happen over 8 weeks with some quality Bootcamping.

Julie Before and After 8 weeks of Bootcamping

Despite the different photography skills of our photographers, you can still get the just of it. Pretty notable changes I would say.

Some before/after pics from our Renfrew winner coming soon.

W.O.D. April 23, 2009

Warm up: 5 Burpees, Lunges down and back, 1 min Plank X 2

W.O.D.

Between Left side reps: Squats x 15

Between Right side reps: Situps x 15

.

" Left Side / Right Side "

.

.

1 arm D.B. Push Press x 15

.

1 arm D.B. Snatch x 15

.

Turkish Getup x 15

.

1 arm D.B. Row x 15

.

.

3 Rounds for Time

.

.

250m Rower

W.O.D. April 22, 2009

warm up: 50 Jump Rope, 10 Burpees, 50 Jump Rope

W.O.D.

.

"25 wHaT!?"

.

25 Thrusters

25 D.B. Swings/arm

25 Field Goals

25 Burpees

25 Pushups

25 Situps

.

.

3 Rounds

.

.

Optional 250m Row

W.O.D. April 21, 2009

In pairs, one partner performs a set of exercises while the other JUMP ROPES (or JUMPING JAX) until the exercises are completed. Then switch. AMRAP

W.O.D.

Lunges w/ weight x 20

Situps x 15

Push Press x 15

.

SWITCH!

.

Squats w/ weight x 20

Pushups x 15

D.B. Clean and Press x 15

.

SWITCH!

.

.

.

Finisher: 500m Partner Row

W.O.D. April 20, 2009

warm up: 15 Pushups, 15 Situps X 5

.

W.O.D.

"Froggy"

100 Jump Rope

20 Stage Jumps

15 Burpess

100 Jump Rope

20 Jumping Jax

15 Jump Squats

100 Jump Rope

.

.

.

3 Rounds for Time

W.O.D. April 18, 2009

Warm up: 200 Jump Ropes

.

W.O.D. (AMRAP)

.

50 D.B. Snatches

10 Squats

.

40 Situps

10 Squats

.

30 Stage Jumps

10 Squats

.

20 Pushups

10 Squats

.

10 Burpees

10 Squats

W.O.D. April 16, 2009

Warm up: Plank x 1min, 10 Squats X3

W.O.D.
"Crazy Stations"

1 min stations followed by 50 jumping jax, 45 sec rest between

1. Squats
2. Field Goals
3. Clean and Press
4. Pushups
5. Stage Jumps
6. Jump rope

W.O.D. April 15th, 2009

Sorry I am a little late on this post....so I guess it was a surprise for everyone tonight....

Warm up: 50 Jumping Jax, 10 Burpees, 50 Jumping Jax for time

W.O.D.

"300"

300 Squats

210 Push ups

300 Sit ups

100 Turkish get ups

750m Row

All numbers are for a 3 partner team total

Well, we are off to another competition. Paul is compeating in Florida, so we hope to get some sun while we are down there. Kerri, Sam and Phil will be taking over the bootcamps while we are gone. Work hard for them guys!!!

See you when we get back.

W.O.D. April 14th, 2009

Warm Up: Relay race- Inch Worm, Bear Crawl, Wheel Barrows, Squat Jumps, Crab Crawl

W.O.D.

20 Med ball Slams

30 Push Press

40 DB Swings

50 Squats

100 Jump ropes

Repeat in Reverse

Finisher: Rower 500m

Transformation Challenge Winners!!!....and W.O.D. for Saturday, April 11th

So, it is finally the moment that everyone has been waiting for....our winners of the

1st Ultimate Fitness Bootcamp Transformation Challenge

are being announced today!

We took measurements and pictures, and after 8 weeks of grueling Bootcamp W.O.D.'s (and obviously hard work!) we have a winner from both our Arnprior location, and also our Renfrew location.

Ok, so a big round of applause for both winners.....here they are....

For Arnprior, with a total loss of 4 inches:

Ms. Julie Whitman! Lover of Turkish Get ups! Awesome work Julie!

For our Renfrew location, also with a total of 4 inches lost:

Ms. Margaret Wilson! Always my demonstrator of Turkish Get ups... I missed you this week Margaret!

Huge congratulations to both of our winners, and props to everyone else who participated. We had some close runners' up, and everybody put in a solid effort.

Good work everyone. Let's keep this going.

ANNOUNCEMENT: WE WILL BE CLOSED ON MONDAY, APRIL 13TH, SO THERE ARE NO BOOTCAMPS AT EITHER LOCATION.

ALSO, WE WILL BE HOSTING BOTH 5PM AND 6PM CLASS TIMES ON TUESDAYS & THURSDAYS, STARTING NEXT WEEK

IN THE RENFREW LOCATION ONLY.

THIS IS TO HELP MAKE A LITTLE MORE ROOM FOR YOU BOOTCAMPERS.

Warm up: 100 Jump ropes, 10 Burpees, & 10 Squats x 3 rounds

W.O.D.

"Century of Fun"

100 DB snatches

100 Squats

100 Push Press

100 Jumping Jax

...and no, there is no partner to help you out....

Look at this one hammin' it up for the camera. I bet she thought I wouldn't embarrass her by putting it up on the blog. Guessed wrong!

And then there is this guy, trying not to look "fruity" as his sister put it....

Have a great Easter Weekend everyone.

W.O.D. April 9th, 2009

Warm up: DB Complex x 5 rounds (Curl, Press, Plank row/ each arm & repeat)

W.O.D.

"Turkish Thursday"

Turkish Get ups x 4/arm

Squats x 20

Turkish Get ups x 5/arm

Field Goals x 15

Turkish Get ups x 6/arm

D.B. Snatches x 10/arm

Turkish Get ups x 7/arm

Ab Sequence x 10 each way

Turkish Get ups x 8/arm

Jumping Jax x 50

Finisher: Tabata Burpees

W.O.D. April 8th, 2009

Warm up: Team Relay!

Inch Worm down and back

Bear Crawl down and back

Squat Jump down and back

Wheelbarrow down and back

Crab Crawl down and back

"Dirty 30"

Box Jumps x 30

DB Swings x 30

Lunges x 30

Push ups x 30

Jumping jax x 30

Leg Raises x 30

Jump Squats x 30

Push Press x 30

Ball Slams x 30

Burpees x 30

"What would you attempt if you knew you could not fail?"

W.O.D. April 7, 2009

Warm up: Turkish Get ups x 10/arm & Stage Jumps x 20

W.O.D.

"Silver Surfer"

21, 18, 15, 12, 9, 6, 3

Burpees

Sit ups

DB Squats

Odd: 50 Jumping jax

Even: 100 Jump rope

W.O.D. April 6th, 2009

Hey Kids, we are back in action. I wanted to post up the winner of the Transformation Challenge, but alas, not everyone has gotten measured!
Tonight is your last chance, so get in here and get it done.
Also, I wanted to let everyone know that there will not be a Bootcamp class on Monday, 13th.
The gym will be closed.
Now, onto our workout of the day...

Warm up: Jogging on the spot with squat and push up intervals.

W.O.D.

"The Lunge Buffet"

AMRAP

10 Burpees

Lunge down and back

20 Sit ups

Lunge down and back

Repeat