December 2009!!!

Hey Kids,

(Its me, Paul)

Don’t forget that TOMORROW in RENFREW, we are holding the bench press and Deadlift seminar that is exclusive to bootcampers.

I will be running the Renfrew seminar, and so far I only have confirmation from Julie Whitman and Jenn Hunt.

Who else is with me!!

Sarah will be hosting the ARNPRIOR seminar on THURSDAY @ 7pm. (In Arnprior, obviously)

PLEASE LET US KNOW ASAP if you want to attend.

Don’t be so shy. A lot of you peeps have great deadlifts and I know that we will have some great benchers too.

This way you will be fully educated and equipped to compete at our X-MASS PUSH/PULL. (If you want to. No pressure here)

Also, Julie Whitman has posted a question about a BOOTCAMP X-MASS Party. Please check the post on our UF Facebook page and post your comments, so we can put something together.



OH YEAH, the W.O.D

W-up: 10 Lying Leg Raise, 20 Jumping Jax, 30 Russian Twists, 40 Sit-ups

"SWAYZE TRAIN"

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1 min Jump Rope

30 sec Rest

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1 min Push-ups

30 sec rest

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1 min Jump Rope

30 sec Rest

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1 min Squats

30 sec Rest

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1 min Jump Rope

30 sec Rest

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1 min Burpees

30 sec Rest

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3 Rounds

W.O.D. November 28th, 2009

Hey all,

Paul and I are going to be helping out at a Power Lifting competition in Ottawa, so I won't be around to get your asses into gear on Saturday morning...But don't fret, Crystal is going to lead the pack, and we will also have a drill sergeant keeping an eye out for the chest-to-the-floor burpees, and deep squats! An informant as you will....

Have a great work out everyone...Work hard!

Warm up: 100 Ropes, 10 Box Jumps, 20 Jumping Jax, 30 Russian Twists, 100 Ropes

"To The End"

For Time

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

ALL Burpees must be chest to the floor, no exceptions you Arnprior slackers!

I heard about you...

This is what you all should look like when you're done....

W.O.D. November 25th, 2009

Warm up: 1 min Jump rope, 1 min Burpees, 1 min Medicine Ball Twists

Double Impact

20 DB Swings

15 Push ups

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20 Squats

15 Sit ups

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20 Push ups

15 Squats

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20 Sit ups

15 DB Swings

Finisher: Max Reps of Turkish Get ups + Dubs for time

~ Motivation is what gets you started. Habit is what keeps you going. ~

W.O.D. November 24th, 2009

Warm up: 100 Jump ropes, 20 Dubs, 20 Push ups, 100 Jump ropes

"Century of Fun"

100 DB Snatches

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100 Squats

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100 Push Press

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100 Jumping Jax

*must finish one exercise before moving to the next*

W.O.D. November 23rd, 2009

Warm up: 100 Jump rope, 15 TKE's/leg, 10 Squats, 10 Push ups, 100 Jump ropes

Lunge Buffet

AMRAP

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Lunges down & back

20 Sit ups

Lunges down & back

10 Burpees

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Repeat

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Love this commercial.

W.O.D. Nov 21st 2009

W/U: Inchworm Race- 3 trips, with 5 plank push-ups after each trip.

"1 Arm Bandit"

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T-Get-ups X 3/ side

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DB Snatch X5/side

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Squats (holding the DB) X10 (SQUAT DEEP, YES, DEEP)

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1 arm Clean and Press X 5/arm

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Spread eagle sit-ups X 23 (the sum of all other reps)

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AMRAP 23 MINS

W.O.D. November 19th, 2009

HAPPY BIRTHDAY JULIE! THIS ONE'S FOR YOU :)

............................................................................................................

W/up: Inch worm race x 3 trips with 10 Sit ups after every trip

...

"Over the Hill..."

3 Rounds

10 Push Press Left Arm

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10 Dead lifts

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10 Dubs

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10 Push Press Right Arm

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10 Dead lifts

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10 Box Jumps

Warm up: 10 Push ups, 10 Squats, 10 Dubs x 2 rounds

.

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"Marie"

KB Swings x 10

1 Burpee

KB Swings x 10

2 Burpees

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. . .

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KB Swings x 10

10 Burpees

Repeat in Reverse

W.O.D. Nov 17th 2009

Warm-up:

3 rounds of hip thrusts x 10, field goals x 10, spread eagle sit-ups x 10

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"Marco Polo"

(1-2-3-4-5...)

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Military Press

Med Ball Twists

3 Way Shoulder

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As many rounds as possible in 25 minutes.

W.O.D. Nov 16th 2009

W/U: 100 Ropes, 20 box jumps, 15 sit-ups

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"CHELSEA"

(courtesy of Crossfit Hardcore)

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(1 round every minute for 25 minutes)

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5 Lying Leg Raise

10 Push-ups

15 Squats

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(if you fail out before 20 minutes = 25 burpees)

W.O.D. November 14th, 2009

Warm up: 25 Dubs + 25 Box Jumps+ 25 Star Jumps

"Old School"

Push ups x 20

DB Snatch x 10/arm

x 3 rounds

Burpees x 1 min

Clean & Press x 20

Pull Aparts x 20

x 3 rounds

DB Swings x 1 min

Push Press x 20

DB Rows x 20

x 3 rounds

Med Ball Twists x 1 min

Let's hope that we get more than these two ladies in the morning...

W.O.D Nov 12th 2009

Warm-up: 10 push-ups, 10 slams, 10 box jumps

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AMRAP

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DB RDL x 10

Squat x 20

Jax x 30

Sit-ups x 40

Jump Ropes x 50

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FINISHER: ???

W.O.D. Nov 11th 2009

W/U: 50-10-50 (ropes-burpees-ropes)

"25 What"

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Wall Balls

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DB Snatch /arm

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Field Goals

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Burpees

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Sit-ups

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Push-ups

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3 Rounds for time

W.O.D Nov 10th 2009

W/U:
Push-up ISO holds for time
Side planks for max time

Barbellous

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50/40/30/20/10 Dubs

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4/8/12/16/20 Barbell clean and press

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10/20/30/40/50 Sit-ups

W.O.D Nov 9th 2009

W/U: Sit-ups 1 min-for max reps, Jump rope 1 min- for max reps

"NINJA"

(courtesy of Crossfit Hardcore)

10 Rounds

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Squats X 10

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Burpees X 5

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Push-ups (clapping or spiderman) X10

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100 Ropes

W.O.D. November 5th, 2009

Warm up: Tabata Jumping Jax x 5 rounds of 20 sec on/ 10 sec off

"No Talking..."

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Jump rope x 100/ 15 Push ups

AMRAP in 4 mins

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Jump rope x 100/ 15 Sit ups

AMRAP in 4 mins

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Jump rope x 100/ 15 Stage Jumps

AMRAP in 4 mins

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Jump rope x 100/ 15 Burpees

AMRAP in 4 mins

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Jump rope x 100/ 15 Squats

AMRAP in 4 mins

W.O.D. November 4th, 2009

Pictured below is our Arnprior Bootcamper of the month for October.

Sarah (great name) Patterson has been hard at it, killing all of her W.O.D's, and sometimes coming out twice a day!

Enjoy that Whey Fusion, you worked for it!

Warm up: 25 Jax, 20 Crunch & toss, 20 Push ups, 25 Jax

"Double Bass"

20 Dips

20 V-sits

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15 DB Clean & Press

15 DB Rows/arm

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10 Three way shoulders (per direction)

10 Split Squats/leg

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5 Dead lifts

5 Turkish get ups/arm

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AMRAP

W.O.D. November 3rd, 2009

Congrats to Renfrew's Bootcamper of the Month for October, Jenn Hunt.
Jenn is constantly challenging herself to perform exercises properly and choosing weights that are outside her comfort zone. GOOD JOB JENN! (note that she is super sweatty after "Killin' it" at BC last night)

Warm up: Turkish get ups x 5/side, 100 Ropes, Turkish get ups x 5/side

....

"Sanitarium"

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50 Star Jumps

25 Push ups

50 Sit ups

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25 Box Jumps

50 Jumping Jax

25 Dubs

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50 Squats

25 Clean & Press Burpees

50 Jump rope

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25 Field goals

50 Thrusters

25 Burpees

W.O.D Nov 2nd 2009

Here's the "To The End" times for the Arnprior campers that came out and threw down on Saturday.

Jenn 13:27
Sarah 13:48
Katie 15:15
Leslie 17:13
Kelly 21:36
Nancy 23:25
Carrie 25:52

Nice Work Ladies! Lets shave those numbers down again at the end of November.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

W/U: 100 Ropes, Med Ball Ab Circuit, 100 Ropes

Push, Squat, Push

3 Rounds for time

20 DB/KB Swings

40 Push Press

60 Squats

40 Lunges

20 Push-ups

50-10-50 (ropes-burps-ropes) finisher