June 29th, 2009

Hello All,



Just a reminder that we are taking a BREAK this week from some WOD's. This doesn't mean that you can't get outside and enjoy some fantastic weather doing fun outdoor stuff!

Have a great week off, and we will see you all again next Monday, July 6th.

Have a great Canada Day!!!

W.O.D. June 27, 2009

warm up: Plank x 1 min, 50 Ropes, 10 Pushups, 15 Squats X 2

W.O.D.

"25-WhAt!?!?"

.

Thrusters

D.B. Snatches/arm

Swings

Wall Balls

Pushups

Situps

.

AMRAP

W.O.D. June 25, 2009

Arnprior Bootcamp will be starting at 5:30 today!

warm up: Plank x 1 min, Pushups x 1 min, Burpees x 1 min X 2

Between Left reps: Squats x 15
Between Right reps: Situps x 15

W.O.D.
.
" 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

"TABATA SOMETHIN' ELSE"

W-Up: Front Planks X 1 min, Stage Planks X 1 min, Side Planks 30 sec/each side,

WOD

20 secs "ON"

10 secs "Rest"

8 Rounds per movement

SQUATS

SIT-UPS

BOX JUMPS

1 ARM PUSH PRESS

BURPEES

DB SIDE RAISES

W.O.D. June 23, 2009

Finally, a post thats on time...
IMPORTANT NOTICE FOR ARNPRIOR BOOTCAMPERS: CLASS WILL BE HELD AT 5:30PM ON THIS THURSDAY, JUNE 25TH!!!!

warm up: 50 ropes, 10 Burpees, 50 Ropes, 10 DB Snatches/arm, 10 DB Row/arm X 2

W.O.D.

"Lunge Buffet"

.

Weighted Lunges down

.

15 Pushups

.

15 DB Clean and Press

.

Weighted Lunges back

.

15 DB Swings

.

15 Push Press

.

.

AMRAP

Finisher: Prowler sprints

Hard-working Renfrew crew after a great WOD.

Another late post....This one was not exactly my fault as I was kept on the phone for 30 mins!!! with a telemarketer...Who gives these people the right to use up my precious time? Seriously. I have blog posts to make.

Warm up: Sit ups x 20 + Push ups x 10 + Squats x 20 x 3 rounds

"Points Game"

AMRAP in 25 mins

2 Points: 500m row

25 Burpees

Sandbag Clean & Press x 10

DB Snatches x 10/ arm (over 20lbs)
Turkish Get ups x 10/arm
50 DUB'S

1 Point: 250m row
15 Burpees
Sandbag Clean & Press x 6
DB Snatches x 10/arm (less than 20lbs)
Turkish Get ups x 6/arm
15 DUB'S

Bonus Points: 5 points for fastest row, 5 points for heaviest weight lifted, 5 points for the most rounds completed

“The journey of a thousand miles begins with a single step.”
-Lao Tzu

W.O.D. June 20th, 2009

Sorry about the late post....

Warm up: Tabata squats x 5 rounds

W.O.D.

"Saturday's Alright"

3 rounds

Ab roller/Knees to Elbows x 20

20 Med ball twists
*

Horizontal Pull ups x 10

20 Med ball twists

*

K.B. Swings x 20

20 Med ball twists

*

Step ups x 10/leg

20 Med ball twists

*

Dead lifts x 10

20 Med ball twists

W.O.D. June 18, 2009

warm up: Plank x 1 min, Squats x 10, Burpees x 10, X2

In Partners, One does a set of exercises while the other jump ropes. Switch at the end of each set of exercises.

W.O.D.

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"Switcheroo"

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Wall Balls x 15

Situps X 15

Weighted Lunges x 8/leg

.

Stage jumps x 15

Pushups x 15

Thrusters x 15

.

AMRAP

W.O.D. June 17th, 2009

Warm up: 10 Push ups + Farmers walk + 10 DB Snatches + Overhead DB carry + 10 Squats x 3 rounds

Heavy Complex

8 reps each exercise

Bent over DB rows

DB Clean & Press

Front Squats

Lunges

20 Sit ups

Rest 45 seconds

Repeat Complex AMRAP in 20 mins

Finisher: 25 Dubs

W.O.D. June 16, 2009

warm up: 50 Twists, 25 situps, 10 Burpees X 2

W.O.D.

.

.

20 Stage Jumps

30 Pushups

40 Squats

50 DB Swings

100 Jump Ropes

50 DB Swings

40 Squats

30 Pushups

20 Stage Jumps

.

.

250m Rower

W.O.D. June 15th, 2006

Two great things happened over the last couple of days that I wanted to share with everyone.

On Friday afternoon, Paul and I were invited to make a special appearance at Eganville Public School to visit with Mrs. Burgess's Grade 6 & 7 gym class. We were both really impressed with what they had in store for us! These kids have been performing our W.O.D's for the last couple of months, and boy was it obvious! We both decided that those kids were some of the most well-behaved and by far the most knowledgeable when it comes to Turkish get-ups and squats! It was apparent that they had a great teacher ;)
Unfortunately we didn't get any pics, but hopefully we can get back to see them again in the next school year. Keep those W.O.D's going over the summer guys...no slacking on summer vacation!

Next I wanted to tell you about our Bench & Dead lift competition that we hosted yesterday at our Arnprior location. We had a great turn out with 16 lifters all together.
Now for the best part: Half of those lifters were women!
I cannot even begin to describe how awesome it feels to have influenced these ladies by nudging them in the right direction...lifting weights. Everyone had a great day, and all of our P/T clients set Personal Records in one or both of each lifts. Nothing beats conquering some heavy weights. Congratulations to all you ladies, and keep up the great work!
(By the way, Mrs. Burgess got second place!)


Ok, now time for today's W.O.D.

Warm up: Tabata Squats (20 seconds work, 10 seconds rest x 5 rounds)

"Fuchsia"

4 Rounds

100 Jump ropes

20 Lunges

15 One Arm Push Press

20 Push ups

15 Burpees

W.O.D. June 13th, 2009

warm up: 5 Burpees, 10 Situps, 20 Jax X 2

1 min stations followed by 50 ropes, 45 second rest

W.O.D.

1. Squats

2. Pushups

3. Stage Jumps

4. Push Press

5. Ab Circuit

.

.

250m Rower

W.O.D. June 11th, 2009

warm up: 10 Burpees - 50 Jax - 10 Burpees, 10 Situps, 30 twists X2

W.O.D.

"Kosmo"

300 Ropes
30 weighted Squats
.
250 Ropes
25 Situps
.
200 Ropes
20 Pushups
.
150 Ropes
15 Push Press
.
100 Ropes
10 weighted Lunges/leg
.
50 Ropes
5 Burpees
.
.
.
250m Row

W.O.D. June 10th, 2009

Thanks to Crossfit Hardcore for this W.O.D.

Warm up: 10 DB Snatches per arm + Stage Jumps x 10 + Jump ropes x 100 + 10 Push ups x 2

"Johnny Rocket"

250m Row

10 Deadlifts

30 Leg Raises

30 Wall Ball Shots/Thrusters

10 Deadlifts

250m Row

10 Deadlifts
30 Leg Raises
30 Wall Ball Shots/Thrusters
10 Deadlifts

500m Row

W.O.D. June 9, 2009

warm up: 50 Ropes - 10 Burpees - 50 Ropes, 10 Box Jumps, 10 Situps X 2

W.O.D.

"Platinum Blonde"

10 Pushups

20 DB Clean and Press

30 Lunges/Leg

100 Jump Rope

.

10 DB Clean and Press

20 Lunges/Leg

30 Pushups

100 Jump Rope

.

10 Lunges/Leg

20 Pushups

30 DB Clean and Press

100 Jump Rope

.

Finisher: 250m Rower

W.O.D. June 8th, 2009

Important Annoucement: Arnprior Bootcamp on Thursday night will be held at 5:30 instead of the usual 6pm.
So make plans to be there a little earlier than usual.

Warm up: 50 Medicine ball Twists, 50 Jump rope, 10 Burpees

W.O.D.

"Powdered Meat"

50 Sit ups

25 Squats

50 Sit ups

30 Second Intervals of :

Jumping Jax

Shuffle Splits

Burpees

25 Squats

50 Sit ups

25 Squats

Finisher: Team Row

And it's so easy to use! All you do is add water...Something every Bootcamper should include in their diet...Maybe not before class though..

On a serious note, for all you Campers' in need of a protein supplement, we are going to be having a sale on our Neo Genixx Mango Splash coming soon.

Perfect for a refreshing post workout shake. Ask us for details.

W.O.D. June 6th, 2009

Today I just want to send out my well wishes to Julie, one of our Arnprior Bootcampers, and of course our previous Transformation Challenge winner. Julie got hitched this weekend, and what a beautiful weekend weather wise. Congrats Julie! Have fun in Vegas...but not too much fun...

Warm up:

Rower 250m

W.O.D.

"Dirty 30"

Box Jumps x 30

Jumping Jax x 30

KB Swings x 30

Lunges x 30

Push Press x 30

Jump Squats x 30

Push ups x 30

Thrusters x 30

Burpees x 30

W.O.D. June 4th, 2009

Warm up: Jumping jax x 1 min, Push ups x 15, Squats x 20 x 2 rounds

W.O.D.

"Almost Famous"

15 DB snatches/arm

25 Dubs or 100 Jump rope

15 DB Swings

25 Dubs or 150 Jump rope

15 Thrusters

25 Dubs or 200 Jump rope

15 Clean & Press

25 Dubs or 250 Jump rope

15 DB High Pulls

25 Dubs or 300 Jump rope

Finisher: 50 Burpees

W.O.D. June 3rd, 2009

"Diamond Cutter"
For Time...
150 x Squats

Every minute on the clock you perform 10 x Box Jumps, then continue with your squats.

The clock keeps running until you are done with 150 squats.

Finisher: Leg Raises x 20 & Lying Knees to Elbows x 20 x 3 rounds

Hey everybody, if you have a minute, check out Paul's blog. He throws out some props to a couple of hard-working bootcampers.

Here's the link: http://www.ultimatefitnessgyms.blogspot.com/
Be fore-warned, this blog may offend some viewers....

W.O.D. June 2/09

This week is the last week to get your measurements and pics done so make sure you get in on the action and get it all done. Prizes to be had.

Squat, Push, Squat

4 rounds

20 DB Swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

W.O.D. June 1st, 2009

This is the start of the June/July Transformation Challenge. Make sure to get your pic taken, and get measured up. Also, don't forget to kick ass in every WOD!!!

Big Time!

Warm up: Jump rope x 500

W.O.D.

"52 Pick up El Diablo"

Hearts - Burpees

Clubs - Sit ups

Diamonds - Push ups

Spades - Squats

Jack-11 reps

Queen-12 reps

King-15 reps

Aces - Turkish get ups

Jokers - Surprise!