May 31st 2012

MWOD: SHOULDER CAPSULE ON FLOOR X1MIN/SIDE, BAND LAT STRETCH X1MIN/SIDE, ROLL TRICEPS ON BARBELL X1MIN/SIDE.

LIFT: BENCHPRESS - 5 @ 65%, 5 @ 75%, 5 @ 85%.

WOD: 5 ROUNDS FOR MAX REPS
- 1MIN OF THRUSTERS
- 1MIN OF DUBS
- 1MIN OF REST

May 30th 2012

MWOD: CHEST WALL STRETCH X1MIN/SIDE, YWTL'S X10/WAY, BAND HAMSTINGS X2MIN/LEG.

TEAM EFFORT FOR MAX REPS: 4MINS PER EXERCISE
- T-GET-UPS
- LUNGES
-CHINS
-WALL BALLS
-FIELD GOALS

May 29th 2012

MWOD: SHOULDERS/LATS BAND STRETCH X1MIN/SIDE.

10 MINS: BOX JUMPS X5, X3, X1, X1.  GO FOR MAX HEIGHT.

WOD: "LINDA LITE"

- DEADLIFT (75% BW)
- BENCH (1/2 BW)
- CLEAN (1/2 BW)
-10/9/8/7/6/5/4/3/2/1 REPS, 1 ROUND FOR TIME.

Mwod:  Squat opener x 2 mins/side, bottom squat x 2 mins, partner calf mash and then stretch x 1 min/side

Squat- 75% x5, 85% x3, 95% x1

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Squat 3 x10 reps
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If finished:

3 rounds for time (and quality!)
10 push ups
20 sit ups
10 body rows

Bootcamper of the month in Renfrew and Benchmark

Success!

Bootcamper of the month for Renfrew is Barrie.  His starting weight was over 300lbs, but with DIET and BOOTCAMP, he has lost almost 40 lbs!!  Barrie has been working with us since March.  He started out slow with twice a week training sessions, then graduated to Bootcamp and made it out 6 times on his first week!  He has toned it back a bit now, but is still getting some biking and cardio done outside of the gym which is very important.  Did I mention he has been eating a lot of chicken and salad????

Way to go Barrie, hard work pays off.

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Here is the Renfrew Benchmark scores for May.  Seeing some great improvements with some of our "newbies."  Great work everyone.

Mwod:  Lacrosse ball chest and upper back, T-spine extensions over roller x 10-15, Frog stretch x 2mins

Bench press- 5 x 65%, 5 x 75%, 5 x 85%
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Outdoor Galore!
AMRAP in 15 mins

Farmers walk x 2 trips
12 KB swings
6 DB Push press R. arm
6 DB Push press L. arm
12 Alternating DB Snatches
Prowler or sled down & back

May 24th 2012

MWOD: SHOULDER CAPSLE X1MIN/SIDE, BOTTOM SQUAT X2MIN, OUTSIDE HIP STRETCH X1MIN/SIDE.


BENCHMARK:

2MIN OF:

- BB CLEAN + PRESS

- PUSH-UPS

- SIT-UPS

- DUBS

- BURPEES

- 500M ROW

MWod: Band Lat stretch x 1min/side, Lacrosse ball upper back x 2 mins, Frog Stretch x 2mins
.
.
Long jump throws 3X3
.
.
Lift: Chins
6X3 reps -less band help tonight
.
.
AMRAP 15mins
BB RDL's x 8
T-get ups x 4/arm
Med ball (or BB) squat cleans x 8

May 22nd 2012

MWOD: BAND DISTRACTED HIP STRETCH X2MIN/SIDE, BAND HAMSTRINGS X 2MIN/SIDE, BOTTOM SQUAT X2MIN.

LIFT: DEADLIFT - 3 @ 70%, 3 @ 80%, 3 @ 90%

WOD: AMR(EPS)AP 12MIN
- ODD MINS= PUSH PRESS
- EVEN MINS= BOX JUMPS

Saturday morning Class

Mwod:  Pick 3 different Mwod exercises specific to you and do them!


“Susan” (from Crossfit Calgary)

For time:

Burpee Broad Jumps
5 rounds of the triplet:
15 Box Jumps 
 8 Deadlifts
 5 Pull-ups
Burpee Broad Jumps

May 17th 2012

MWOD: SHOULDR CAPSULE STRETCH ON FLOOR X1MIN/SIDE, PVC OR LAX ROLLUPPER BACK X2MIN, LYING WALL SQUAT X2MIN.

LIFT: BENCH 5 @ 75%, 5 @ 85%, 1 OR MORE AT 95%

WOD: FOR TIME
- 400M ROW
-40 WALL BALLS
-400M ROW
-40 BAND PULL APARTS
-400M ROW

FINISHED? - 2 SETS OF MAX CHINS.

Mwod:  Band hip stretch from rack x 2 mins/side, Band shoulder/lat stretch x 1min/side,
Partner calf mashing.

Two part WOD!

21-15-9 reps of:

SDLHP
Lunges/leg

then 3 rounds of :

300m Row
30 Sit ups

ALL FOR TIME!

May 15th 2012

MWOD: ROLL LATS ON FOAM ROLLER X2MIN/SIDE, STRETCH WRISTS + FINGERS ON FLOOR X2MIN, BAND HAMSTRINGS X1MIN/LEG.

LIFT: PUSH PRESS - 3 @ 60%, 3 @ 70%, 3 @ 80% (+ MORE IF TIME)

WOD: FOR TIME
- 100 BODY ROWS (RENFREW) 100 BENT OVER ROWS (ARNPRIOR)
- 75 SITUPS
- 50 PUSHUPS
- 25 T-GETUPS

Mowd:  Squat opener x 2 mins/side, Stretch calves 3 mins/side, Band chest stretch x 1min/side, bottom squat x 2 mins

Squat- 70% x3, 80% x3, 90% x3

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Tabata

Wall Balls
DUBs
Squats
Push-Ups

Mwod:  Band lat stretch x 1 min/side, Roll glutes w lacrosse ball x 1 min/side, Bottom squat x 4 mins

Skill:  Turkish get ups- Max reps in 6 mins (20/35)

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WOD- AMRAP in 15 mins

Farmers walk x 2 trips
12 KB swings
6 DB Push press R. arm
6 DB Push press L. arm
12 KB rows (self supported 6 per)
Weather permitting:  Prowler down & back

May 10th 2012

MWOD: LAX BALL GLUTES X 1MIN/SIDE, OUTSIDE HIP CAPSULE ON BENCH OR BOX X2MIN/SIDE, STRETCH LATS WITH BAND IN RACK X1MIN/SIDE.

LIFT: DEADLIFT - 5 @ 65, 5 @ 75, 5 @ 85.

WOD: 20MIN AMRAP
- 6 POWER CLEANS (WOMEN: 45/ MEN: 75)
- 9 THRUSTERS (WOMEN: 45/ MEN: 75)
-12 PUSH UPS

Mwod:  Stretch chest x 1 min/side, Roll legs, glutes and upper back,  Super frog (w band) x 2mins, Roll upper back with lacrosse ball ON THE FLOOR.  None of this on the wall stuff.

CHINS- 4 X 6 reps
-chin must be over the bar to count as a rep-don't miss any!
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WOD- 6 rounds for time

20 Mountain Climbers
5 Push ups
20 Box Jumps
5 Push ups
20 Dubs

May 8th 2012

MWOD: FROG STRETCH X2MINS, BOTTOM SQUAT X2MINS, PRE SQUAT HIP OPENER W/ BAND DISTRACTED X1MIN/SIDE.

LIFT: SQUAT - 5 @ 65, 5 @ 75, 5 @ 85.

WOD: DIAMOND CUTTER
-250 BW SUATS FOR TIME
-W/ 3 BURPEES EVERY MIN, ON THE MIN.

Mwod:  Roll upper back and lats, band shoulder & lat stretch x 1 min per, band hip stretch from rack x 2mins/side, partner calf mash & stretch
.

Bench- 3 x 70% , 3 x 80%, 3 x 90%

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5 rounds for time:

10 Alternating DB snatch
1 lap Arnprior, 2 laps Renfrew

Mwod:  Bottom squat x 4 mins, Roll upper back and chest with lacrosse ball, Outside hip stretch on bench or box x 2 mins/side

WOD
3 Rounds for time:
10 Deadlifts
15 Burpees
10 BB Thrusters
15 Pull Aparts
10 KB swings

May 3rd 2012

MWOD: STRETCH WRISTS + FINGERS ON FLOOR X2MIN, HIGH BAND TRICEPS + LAT STRETCH X1MIN/SIDE, LYING WALL SQUAT (STRETCH HIPS + GROIN) X2MINS.

SKILL: CLEAN PROGRESSION

LIFT: CLEANS - 8,5,3,3,3

WOD: AMRAP 6MIN
- PUSH UPS X6
- SWISS BALL ROLL-INS X12
- JAX X24
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AMRAP 6MIN
- D.B SNATCH X6/ARM
- 1 ARM D.B PUSH PRESS X6/ARM
- 1 ARM D.B ROW X6/ARM

Mwod:  Roll upper back and legs, Hamstring band stretch in rack x 2 mins/side, Shoulder External rotation stretch with stick x 1/min per side

CHINS-6 sets of 4 reps (use the least amount of band as possible for this rep range)

21-15-9 reps of:

SDLHP
Box Jumps
Dips

For time!

WOD May 1st 2012

MWOD:  Roll lats/armpits on foam roll X1 min/side, Roll triceps on barbell sleeve X1min/side, Outside hip capsule on bench or box X1min/side

Skills:  Cleans progression

Lift:  Push Press 4X6 reps  (Use 75% of your Clean and press max)

WOD:    AB Stations  (1:30 per station for reps)

GHR Sit-ups
Ab Wheels
Landmines
Knees to elbows
Front Plank (For full time or scored on time your plank collapses)