August Bootcamper of the Month!

It was a close battle in Renfrew for the Bootcamper of the month award, but Cathy McCallister came out on top. Cathy just started Bootcamp about a month ago, and her attendance and attitude have been awesome! She works hard and doesn't stop until she is done. Cathy has also mentioned that she is losing her "jiggle-bitties" already....Great job, keep it up Cathy!

***

W.O D August 28, 2010

Warm-Up: Med Ball Throws x 10, Shoulder Circuit x 8/Dir.

"Double Or Nothing"
2 Dubs
5 Burpees
4 Dubs
10 T-Gets 5/arm
8 Dubs
20 Push-Ups
16 Dubs
40 Sit Ups
32 Dubs
80 Squats

2 Rounds

NOTE!

Ladies, just wanted to mention that we have had a few requests from fellow campers to keep perfumes away from class.

Nothing worse than gasping for air, and only getting Christine Dior.

Thanks for understanding!

W.O.D. August 26th, 2010

Warm up:

Jump ropes x 100, Squats x 20, Jump ropes x 100, Pull Aparts x 20, Jump ropes x 100

::::::::::

"Bench Mark"
..........
2 mins max Push ups
2 mins max Sit ups
2 mins max Burpees
T.G.U's Max weight x 5/arm
2 mins max DUBS
500m Row

Let's DO this!

W.O.D August 25th, 2010

W-Up: Sit-ups X 10, Lying leg raise X 10, Med ball twist X 50 (2 Rounds)


"FIVER"

5 minutes at each station, as many 5 rep sets as possible, 2 campers per station


Squats

Push Press (I want to see Crystal S push 105lbs)

Deadlift

Back Extension

Floor Press

Get STRONG!!!

W.O.D August 24th, 2010

Warm-Up: Push-Ups 3 Sets Of 5 Reps, T-Get-Ups Max Weight x 5/Arm

"TANK TOP"

25 Squats

Shoulder Circuit

25 Lunges

Shoulder Circuit

25 Sit-Ups

Shoulder Circuit

25 Mountain Climbers

Shoulder Circuit

W.O.D August 23rd, 2010

Warm up: 15 Push-ups, 15 Sit-ups X 5

.

W.O.D.

"Froggy"

AMRAP

100 Jump Rope

20 Stage Jumps

15 Burpess

100 Jump Rope

20 Jumping Jax

15 Jump Squats

100 Jump Rope

W.O.D August 20th, 2010

Warm-Up: Cossack x 20, Med Ball Twists x 25, Band Pull-Apart's x 20

" No Pain, No Gain"

AMRAP

25 Burpees
150 Ropes

50 Push-Ups
150 Ropes

75 Sit Ups
150 Ropes

100 Lunges
150 Ropes

ARNPRIOR CAMPERS: CLASS WILL BE HELD AT 5:30pm TONIGHT!!!

RENFREW CAMPERS: NO CLASS THIS
SATURDAY, AUG 21st!!!!
****************
Warm up: 50-10-50

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

Wall Balls
DB DL's
Dips

Even: 10 Dubs
Odd: 20 Jax



Great spirits have always encountered violent opposition from mediocre minds."
- Albert Einstein

W.O.D. August 18th, 2010

ARNPRIOR CAMPERS:

CLASS WILL BE HELD AT 5:30pm on

THURSDAY, AUG 19TH!!!

RENFREW CAMPERS:

NO CLASS THIS
SATURDAY, AUG 21st!!!!

************************************************

Warm up: 100 Ropes, 10 Burpees, 20 Dubs, 100 Ropes

...

"300 Challenge"

..

25 Body Rows/ Chin ups

50 DB/BB Dead lifts

50 Push ups

50 Box Jumps

50 Wipers

50 Thrusters

25 Body Rows/Chin ups

W.O.D. August 17th, 2010

ARNPRIOR CAMPERS: CLASS WILL BE HELD AT 5:30pm on THURSDAY, AUG 19TH!!!

RENFREW CAMPERS: NO CLASS THIS
SATURDAY, AUG 21st!!!!


"Our greatest glory is not in never falling, but in rising every time we fall."
- Confucius

***

"Kumite"

1 well fought round

5 pullups/body rows, 10 pushups, 15 burpees, 2o pull aparts
10 Clean & Press
...
5 pullups/body rows, 10 pushups, 15 burpees, 20 pull aparts
8 Clean & Press
...
5 pullups/body rows, 10 pushups, 15 burpees, 20 pull aparts
6 Clean & Press
...
5 pull ups/body rows, 10 push ups, 15 burpees, 20 pull aparts
4 Clean & Press
...

Finished? 100 Dubs for time

W.O.D. August 16th, 2010

Warm up: Jump rope x 1 min, Burpees x 1 min, Cossack Squats x 10 per leg

"Diamond Cutter"
300 Squats
*Each minute = 20 Jax until squats are complete
***
Finisher: Lying leg raises x 20 & Side Plank x 1 min per side
x 3 Rounds

Aug 12/10 WOD

Warm- Up: 100 Ropes, Shoulder Circuit x 10/dir., 100 Ropes

"Supa Fun!"

10 Box Jumps

20 Renegade Rows

30 V-Ups

250m row

30 V-Ups

20 Squats (with weights!)

10 Box Jumps

250m row

10 Burpees

20 D.B. Snatch (10/arm)

30 Leg Raises

250m row

30 Leg Raises

20 Lunges (10/leg and with weights!)

10 Burpees

250m row

W.O.D. August 11th, 2010

W/up: 20 Squats, 15 KB Swings, 10 Push ups, 20 Squats

"A Team"
100 Reps per exercise/per team
*

Push Press
Sit ups
DB Rows
Dubs
Dead lifts
Pull Aparts

W.O.D. August 10th, 2010

Warm up: 10 Push ups, 20 Mountain Climbers, 10 Push ups

...

"Shoulder This!"
5 rounds for time
..
200m Row
Push Press x 15
Dubs x 20
3 way shoulders x 10/way

Now that's a Push Press...

W.O.D. August 9th, 2010

Warm Up: T.G.U.'s x 5/arm, Mountain Climbers x 20, Dubs x 20

...

"Derierre"

AMRAP in 25 mins

.

Lunges x 12/leg

Squats x 10

Jump Squats x 20

Step ups x 12/leg

Back Extensions/Ball Curls x 15-20

W.O.D. August 5th, 2010

Steph Finner was Arnprior's Bootcamper of the month for July.
She is getting some awesome results, and not complaining AS much as she used to.
We are toughening her up slowly, but surely!
Great work Steph!

****
Warm up: 10 Squats, 10 Push ups, 10 Burpees

"High Ballin'"

150 Wall Balls

For time

Finisher: Plate Pushes

W.O.D. August 4th, 2010

W/up: Jump ropes x 2 mins, T.G.U.'s x 5/arm, Pull Aparts x 20

...

"Dirty 30"

..

Box Jumps x 30

Lying Leg Raises x 30

KB Swings x 30

Push Press x 30

Lunges x 30

DB Snatch x 30 (15 per)

Jump Squat x 30

Body Rows x 30

Thrusters x 30

Burpees x 30

August 3/10

Warm-Up: Med Ball Throws x 10, Shoulder Circuit x 8/Dir.

"Double Or Nothing"
2 Dubs
5 Burpees
4 Dubs
10 T-Gets 5/arm
8 Dubs
20 Push-Ups
16 Dubs
40 Sit Ups
32 Dubs
80 Squats

2 Rounds

Arnprior Benchmark Results for July

Push-Ups
Amanda H- 29-Knees
Amanda F- 21-Knees
Melissa- 10 Plank, 29 Knees
Steph- 37 Knees
Syndi- 43 Knees
Caroline- 40 Knees
Jenn- 35 Plank

Sit-Ups
Amanda H- 49
Amanda F-52
Melissa-69
Steph-73
Syndi –48
Caroline- 78
Jenn-36

Burpees
Amanda H- 16
Amanda F-18
Melissa- 26
Steph-23
Syndi- 23
Caroline-24
Jenn-30

TGU
Amanda H- 20lbs x 5
Amanda F-10lbs x 5
Melissa- 30lbs x 3/ 25lbs x 2
Steph- 25lbs x 5
Syndi –15lbs
Caroline-15lbs
Jenn-30lbs

Dubs
Amanda H- 40
Amanda F-15
Melissa- 14
Steph-46
Syndi- 26
Caroline-50
Jenn-119

Row
Amanda H- 1:56.0
Amanda F- 2:15.7
Melissa- 2:04.8
Steph- 1:51.7
Syndi- 2:01.1
Caroline- 1:55.5
Jenn- 2:02.8