NO CLASSES UNTIL MONDAY!!!

There will be no Bootcamp on Saturday at either location. 
Hopefully everyone got in a Deadly W.O.D. on Wednesday night.
We hope you all have a fantastic New Year, and we will see you when we get back.
Keep up the hard work!

W.O.D. December 30th, 2009

Warm up:  100 Ropes, 10 Push ups, 100 Ropes, 15 Star Jumps, 100 Ropes, 20 DB Snatches (10/arm)

"Deadly"

AMRAP

.

Dead lifts x 5 + 10 Burpees

.

Dead lifts x 5 + 20 T Get ups

.

Dead lifts x 5 + 30 Push Press

.

Dead lifts x 5 + 40 Sit ups

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Dead lifts x 5 + 50 Squats

W.O.D. December 29th, 2009

Warm-up: Box Jumps x 20, Jax x 30, Sit-ups x 40

"LOTS OF SQUATS"

AMRAP in 25 mins

Squats (weighted) x 20

Push-ups x 20

Stability Ball Leg Curls x 20

Squats (weighted) x 20

Burps x 20

SB Leg Curls x 20

Squats (weighted) x 20

DB/BB Clean and press x 20

SB Leg Curls x 20

W.O.D. December 28th, 2009

Welcome back everyone.  We hope you all had an enjoyable Christmas holiday.  We also hope that you are ready to get back at it!

Here is our Arnprior Bootcamper of the month of December.  Katie works hard every WOD, and also makes sure that everyone else around her is working hard as well.  No slacking when Katie's around!

Warm up:  4 Rounds of Tabata Squats & 4 Rounds of Tabata Push ups

.

"Thrubbin'"

.

25 Thrusters

50 Dubs

.

20 Thrusters

40 Dubs

.

15 Thrusters

30 Dubs

.

10 Thursters

20 Dubs

.

5 Thrusters

10 Dubs

W.O.D. December 23rd, 2009

Warm up:  25 Squats, 25 Push ups, 10 Turkish get ups/ arm

"Tree-Oh"

3 Exercises x 4 rounds

Thrusters x 20

Pull Aparts x 50

Dubs x 50 or Burpees x 25

500m Row

Holiday Bootcamp times

Hey Everyone,


Just wanted to clarify when we are going to be having classes over the holidays.


There wil be NO classes on the following days:
Dec 24th, Dec 25th & Dec 26th.  Also, Dec 31st and Jan 1st.

All other classes will be running on regular class times.
Last class before 4 days sans Bootcamp, will be Wednesday's 6pm class.  Be there and really kill it!
If we don't see you then, have a great Christmas! 

W.O.D. December 22nd

Warm-up: Tabata Jax x 5 rounds

"BODYWEIGHT BONANZA!!"

AMRAP in 25 mins (once through each variation)

Box jumps x 20, Jumping lunges x 10/leg, Ropes x 200

Push-ups (spiderman, clap, T push-ups) x 20 each

Squats (regular x 50, box squat x 50, Pistol squat x 25/leg)

Core (ABS circuit, Field Goals, SB roll-ins)

Lunges x 25/leg, Reverse lunges x 25/leg, step-ups x 25/leg

SB hamstring curl x 15

Finisher:

mountain climbers x 20

push-ups x 10

groiners x 10

burpees x 5

W.O.D. December 21/09

Warm up:  10 Squats, 10 Box Jumps, 20 Jax, 30 Russian Twists  

x 2 Rounds

.

25 What!?

.

25 Push ups

25 Field Goals

25 Thrusters

25 Step ups/leg

25 DB Snatches/arm

25 S.L. Dead lifts

25 Burpees

250 Jump rope

We had a great turn-out for our competition on Saturday.

Julie and Jenn did really well for first timers.

• 
  
  Julie's best bench was 90lbs, Jenn's was 115lbs
  
  
  
• 
  
  Julie's best Dead lift was 205lbs, Jenn's was 265lbs
  
  
  

Great job girls, way to step up to the plate!

W.O.D. December 19th, 2009

ATTENTION ALL RENFREW BOOTCAMPERS:

CLASS WILL BE AT 9AM SATURDAY MORNING

LET'S WISH JULIE AND JEN LUCK AT THE PUSH/PULL...

THEY ARE GOING TO KICK ASS!

Warm up:  20 squats, 20 Dubs, 20 Push ups, 20 Jumping Jax

Triple Team Stations

750m Row

.

750m Jump Ropes

.

Turkish Get ups x 3 mins

.

Lunges x 3 mins

W.O.D. Dec 17th, 2009 - PAUL'S B-DAY!

Warm up:  

30 Squats, Inch worm down & back, 30 Jumping Jax, Crab Crawl down & back, 30 Star Jumps

Paul's Dirty 30!

Box Jumps x 30

KB Swings x 30

Lunges x 30/leg

Push ups x 30

V-sits x 30

DUBS x 30

Push Press x 30

Jump Squats x 30

DB Rows x 30/arm

Burpees x 30

W.O.D Dec 16th 2009

W/U: Sit-ups X 25, Push-ups X 15, T-get-ups X 10/arm

WADUSNATCH

WALL BALLS                    DUBS                       DB SNATCH

25                          -15-                           5

   5                           -15-                           25   

25                          -15-                             5

SANDBAG RELAY FINISHER

W.O.D. December 15th, 2009

Warm-up: 5 Burpees, 25 Jax, 50 Ropes X 2

"5 x 5"

Every exercise is to be done for 5 sets of 5 reps, you must finish all sets before moving on.

Squat

Floor Press

Deadlift

Military Press

Weighted Sit-ups

W.O.D. Dec 14th 2009

Warm up: 10 Push ups, 20 Squats, 40 Sit ups x 2 rounds

.

"Modified Fight Gone Bad"

(care of Crossfit Hardcore)

.

3 rounds with a time limit of 5 mins per round.

1 minute each exercise

.

Thrusters

Dead lifts

Stage Jumps

Push Press

Row for Calories

.

1 point per rep or calorie.

W.O.D. December 12th, 2009

Warm up: Tabata Jump rope x 8 rounds

Party Time!

25 Push ups

25 Clean & Press

25 Push Press

300m Row

25 Lunges

25 Squats

25 Jump Squats

BOOTCAMP CHRISTMAS PARTY!!!

Hey Campers,

So, final word on the Christmas party is this:

• Julie Raycrofts house in White Lake-send me an email for directions sarah@ultimatefitnessgyms.com
• 4-7pm
• Bring a snack food

See you all there.

W.O.D. December 10th, 2009

Warm up:  100 Ropes, Crunch & Toss x 20, Ropes x 100 , Crunch & Toss x 20

52 Pick Up El Diablo

Diamonds- Push ups

Hearts- Sit ups

Spades- Squats

Clubs- Dub's (they rhyme!)

Jack- 11 reps

Queen- 12 Reps

King- 15 reps

Ace- Burpees x 10

Joker- (Arn)Turkish Get ups x 10/arm, (Ren) Row x 250m

LET'S KICK SOME ACE!

W.O.D. December 9th, 2009

Warm up:  10 Push ups, 10 V-sits, Plank x 1 min x 2 Rounds

Left Side/Right Side

1 Arm Push Press x 15

DB Snatch x 15

Turkish Get ups x15

DB Rows x 15

Left Side: 20 Sit ups

Right Side: 20 Swings

W.O.D. December 8th, 2009

Warm up:  Jax x 50, Turkish get ups x 10/arm, Split Jumps x 10/ leg

.

"Diamond Cutter"

.

Squats x 150...with a catch!

.

On each 1 minute mark everyone must perform 10 Box Jumps until the squats are done.

Finisher:  20 Burpees

*Reminder that this Saturday, Dec 12th is the Bootcamp Christmas Party Mixer!

Both Renfrew and Arnprior campers are expected to partake.

Julie Whitman has offered to host.

Please ask Paul, Marc or I about any details.

Should be a great time!

W.O.D. December 7th, 2009

Warm-up: 10 push-ups, 20 squats, 30 sit-ups, 100 ropes

Stations x 1 min.

Rack Pulls

Jumping Jacks

Bulgarian Split Squats

Ropes

Floor Press

Back Extensions

W.O.D. December 5th, 2009

Warm up: 20 Push ups, 40 Russian Twists, 60 Jax


Tabata Somethin' Else
8 Rounds
20 sec on/ 10 sec rest


Squats
Turkish Get ups
Sit ups
DB Snatches
Burpees


RENFREW BOOTCAMPERS: DON'T FORGET CLASS IS AT 9AM TOMORROW MORNING!!!

W.O.D. December 3rd, 2009

Warm up: 10 Squats, 5 Push ups, 10 Sit ups, 10 Dubs x 2 rounds

~~~~~~~~~~~~~~~~

"Twisted Fifty"

50 Jumping Jax

50 Thrusters

50 Box Jumps

50 Lateral Raises

50 DB/KB Swings

50 DB Snatches

50 Field Goals

50 Push Press

50 Burpees

~~~~~~~~~~~~~~

Chick this out:

W.O.D. December 2nd, 2009

First I wanted to post the results of the "To The End" times for both locations from the past weekend...

Renfrew

Crystal: 18:16

Margaret: 18:54
Marie: 19:14
Jenn H: 20:15
Gemma: 27:08
Shawna: 29:17

Arnprior
Jenn C: 14:36 (great time, but I heard these were 1/2 push ups...tsk, tsk!)
Katie: 18:24
Tricia: 19:25
Leslie: 26:19
Jill: 27:02
Ursula: 28:26

Great Job Everyone! Remember, getting a good time is great, but it doesn't mean much if you aren't doing things properly, so don't sacrifice form for speed!


Warm up: Push ups x 5, Burpees x 5, Lateral lunges down & back x 2 Rounds

Rope Free (For Kristy)

Lunges x 10/leg

Front Plank x 1 min

.

Squats x 20

Left Side Plank x 1 min

.

DB/KB Rows x 10/arm

Right Side Plank x 1 min

.

DB Snatch x 10/arm

Supine Plank x 1 min

And just a reminder, I will be running a bench/dead lift seminar for anyone who is interested tomorrow night in Arnprior at 7pm.

We had some great progress with our Renfrew campers last night...There are going to be some big weights being pushed around by our campers on the 19th!

Hope to see you there!

W.O.D. December 1st, 2009!!!

Warm up: 100 Jump rope, 10 Squats, 10 Push ups, 10 Box Jumps, 100 Jump rope

"10 for 10"

4 Rounds for Time

........

10 Thrusters

10 Dubs

.

10 Knees to Elbows

10 Dubs

.

10 Lunges per leg

10 Dubs

.

10 DB/KB rows per arm

10 Dubs

.

We miss you Mark :(