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

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"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

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W.O.D.

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Stations x 1 min rounds

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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

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"Phish" (courtesy of Crossfit Hardcore)

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

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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.

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

2 Rounds

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"STEALTH"

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(4 ROUNDS FOR TIME)

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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 ;)

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

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"Team Triple Threat"

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750 Jump ropes

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Turkish Get ups x 3 mins for max reps

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Lunges x 3 mins for max reps

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Sit ups x 3 mins for max reps

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Rower 750m

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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

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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

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"21"

21 KB Swings

21 Push Press

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21 KB Swings

21 DB Rows

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21 KB Swings

21 DB Side Raises

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21 KB Swings

21 Dips

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21 KB Swings

21 Band Curls

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21 KB Swings

21 Burpees

(Yes, chest to the floor!)

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(Whatcha doin' Julie???)

October 20th, 2009

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

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"W.O.D."

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Deadlift

DB Snatch

Horizontal Chins

Plank Rows

Barbell Cleans

Band Pull-aparts

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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

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W.O.D

32-24-16-8

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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

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.....and repeat

October 14th, 2009

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

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"52 Pick-up"

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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

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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!

W.O.D October 6th 2009

W/U: 5 push-ups, 10 squats

10 push-ups, 15 squats

25 sit-up

"PROGRESSIVE"

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10 Thrusters

10 DB SWINGS

100 ropes

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15 Thrusters

15 DB Swings

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200 ropes

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20 Thrusters

20 DB swings

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300 ropes

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This WOD is NOT amrap, it is just for 1 round, BUT.....

Appropriate weights must be chosen so that it takes at least 25-30 minutes to perform this WOD.

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We will help you out choosing a good weight.

If anyone finishes faster than 25 mins, they will start over with heavier weights until the time is up.

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Push yourselves!

October 5th, 2009

Welcome back gang! We hope everyone had a good week of rest because it's time to go hard again! Couple notes from the workout this morning: the best time was 21:50 (row and warm up not included), and we also had 2 PR's on the rowing machine. WHO ELSE IS GOING TO STEP-UP TO THE PLATE TODAY?

Warm-up: 10 Burpees, 20 Squats, 10 Burpees, 20 Squats, 10 Burpees

"3 for 3" (for time)

30 Push-ups

30 Box jumps

30 DB rows

30 Lunges

30 Sit-ups

Finisher: Row 250 m

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A new piece of equipment has been added to the Arnprior gym, any guesses? (hint: if you like the rower you will love this). Have a good week!

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NOTICE: By request, we are adding a FRIDAY MORNING (9 a.m.) bootcamp, in Arnprior only.

It will be a test run for the month of October, and if attendance is good, it will go on the regular schedule.