Warm up: 1 min KB Swings, 1 min Squats, 1 min Pogo Jumps/Jump Squats/Wide outs

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

"High Five"

...

5-10-15-20-25 of Burpees

...

10-15-10-15-10 of DB/BB Hang Cleans

...

5-5-5-5-5 of Dead lifts

W.O.D. May 9th, 2009

This W.O.D. is on behalf of all the Bootcampin' mom's out there for Mother's Day.

Warm up: Inchworm race x 4 trips

W.O.D.

"Mother's Day Meltdown"

100 Squats

90 Jump ropes

80 Calorie row

70 Sit ups

60 DB Snatches

50 Push ups

40 Thrusters

30 Box Jumps

20 Burpees

10 Dead lifts

Here's a couple of moms busting some ass!

W.O.D. March 5th, 2009

Warm up: Tabata Jump rope & 250m row

W.O.D.

"Doo-a-Ditty"

5 Rounds

30 Wall Balls

30 Stage Jumps

A Lisa sandwich...

W.O.D. March 4th, 2009

Warm up: Box Jumps, Ball Slams & Jump rope

W.O.D.

"Liz"

10 Rounds of...

Burpees x 10

Sit ups x 10

Thrusters x 10

For Time.

Beautiful Wall-ballin' Julie.

"The door of opportunity won't open unless you do some pushing." Anonymous

W.O.D. March 2nd, 2009

Well, everyone gave an awesome effort on Saturday, very impressive!

The start of another camp is upon us...Let's keep it up.
I figured we should start with something nice and simple..


Warm up: Burpees and Ball Slams

W.O.D.

"Cara"

4 Rounds for time:

50 Squats

Dumbbell Push Press x 20 reps

"Don't go to the grave with life unused." -- Bobby Bowden

Wow! Look at Sandy go!

W.O.D. February 25th, 2009

Warm up: 10 Squats, 10 Burpees, 10 Push ups x 3 Rounds

W.O.D.

1 Minute Stations

Step ups with Dumbbells

Field Goals

Dumbbell Clean & Press Burpees

Ball Slams

Squats

Plank

25 Jumping Jax between each station

Here is a short video of some of our hard-working Renfrew Bootcampers working on some Turkish get ups in "Tabata Somethin' Else. "

Check out Marie dominating that 26.5lb Kettlebell. Nice work Marie!

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

-- Vince Lombardi

W.O.D. February 2nd, 2009

Hey everyone.
Sorry I haven't been in action since last week....I heard that our fill-in instructor did a great job keeping you all going through the "tabata somethin else" W.O.D.
Let's keep on rolling with this!

Warm up: 10 Push ups & 10 squats x 3 rounds

W.O.D.

40 Thrusters

200 Jump rope

30 DB Snatch(15/arm)

200 Jump rope

20 Push Press

200 Jump rope

10 Burpees

Finish with weighted Ab curcuit

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.-Jesse Owens

W.O.D. January 28th, 2009

Warm up: 100 jump ropes, 30 sit ups, 100 jump ropes

"Cindy"
Complete as many rounds as you of:

5 Burpees
10 Push-ups
15 Squats

Finisher: 500m row & practice your Dub's

This now in! Renfrew Ultimate Fitness will be hosting two new Bootcamp class times. Starting the next camp, Feb 2nd, we will be running a Wednesday @ 6pm, and a Saturday @ noon. This will give you no excuses to get all of your classes in.

See you next week!

W.O.D. January 22nd, 2009

Does everybody know what time it is?

It's time to go "To the End."
That's right, straight to the grueling, bitter end.

Brings back memories of Bootcamp games.

So, who's going to beat their best time????

Warm up:

100 Jump ropes

50 Medicine ball slams

100 Jump ropes

W.O.D.

"To The End"

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

For Time.

This is what Sandy looked like in the bitter end....

"Excellence is not an act but a habit." Aristotle

W.O.D. January 20th, 2009

Hope everyone is enjoying the wonderful winter weather that we are experiencing at the moment. I am loving the non -30 degree temperatures, not sure about anyone else...
I am also loving the turn outs that we are getting for our Bootcamp classes in both locations.
People are catching on to the fact that our Bootcamp class is where it's at for achieving the results that everyone is looking for. And by talking to our regulars, it seems that Ultimate Fitness Bootcamp classes are even addicting. How can the grueling 45 minutes of Bootcamp be addicting you ask? Well, the answer comes from endorphins. Endorphins are powerful hormone-like substances produced in the brain that function as the body’s own natural painkillers. During exercise, there is a release of endorphins in the body that are capable of producing feelings of euphoria and a general state of well being. The feelings produced can be so powerful that they can actually mask pain. Anyone who has worked their ass off in Bootcamp class has experienced this feeling, whether they know it or not. Obviously the endorphins wear off by the next day and the muscle soreness kicks in...this lets you know that you did something right!
So, lets get on with our W.O.D. you say!

Warm up: Tabata Squats & Tabata Push ups x 5 rounds

"Round About"

3 Rounds

Thrusters x 15

Lunges x 15/leg

Floor Press x 15

Clean & Press Burpees x 15

1st Round- Leg Raises x 20

2nd Round- Turkish get ups x 10/side

3rd Round- Sit ups x 20

Rower Challenge???

Below is a motivational video that I want you to send to your family, friends, or anyone who has an excuse why they can't work out at the gym. There shouldn't be an excuse, unless you want one. Bottom line.

And lets see some ass-to-grass squats tonight ok?

Please copy and paste to browser:
http://media.crossfit.com/cf-video/FreedomCrossFit_TheSilvers.wmv

"STRENGTH IS A MATTER OF A MADE UP MIND"

W.O.D. January 19th, 2008

Warm up: 7 Burpees & 7 sit ups & 7 Push ups x 4 rounds

W.O.D.

AMRAP

20 Stage Jumps/ DB Swings

20 Thrusters

“OUR COMFORT ZONE CAN BE OUR GREATEST ENEMY TO OUR POTENTIAL.”
-DAVID COTTRELL

Our Bootcamper of the Week is

Margaret Wilson.

Awesome work Margaret!

Love and Hate

You can only tell the truth when the WOD is done!

Great work-out

W.O.D. January 14th, 2009

W.O.D.

50- sit ups
50- lunges
50- sit ups
50- wall balls
50- sit ups
50- burpees
50- sit ups

W.O.D. January 13th, 2009

Ok, so today we are going to kick some ass. This is a work out good enough for Rocky himself...Let's do this!

Warm up: 5 Rounds of
10 Burpees
100 Jumpropes

W.O.D.

"Rocky"

50 Squats

40 Sit ups

30 Push Press

20 DB snatch/arm

10 DB Swings

Rest 1 minute

50 Wall Balls

40 Push ups

30 Lunges

20 Field Goals

10 Burpees

FOR TIME!!!

"You, me or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done!
Now if you know what you're worth then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers sayin' you ain't what you wanna be because of him or her or anybody! Cowards do that and that ain't you! You're better than that!" –Rocky

W.O.D. January 12th, 2009

Below is a blog post from Rogue Fitness...I think it makes a great point. Performing reps at a full or extreme ROM will make you a much better athlete.
"Performing the full range of motion (ROM) of every exercise for every rep is far superior than partial range of motion and a “good” time or finishing before the person beside you. You only develop strength within the range of motion that you train. Additionally if you do not complete the full range of motion for a given exercise you may not be developing all of the muscles that you could be. For example the squat. If you only do half squats or you don’t get the crease of your shorts below your knee caps you are completely neglecting your hamstrings and glutes (butt). Performing partial ROM of exercises can also lead to injury because you will create an imbalance in the development of muscles.
Full ROM will lead to superior results, period. Initially your times may suffer and you will not finish as quickly as everyone else. But as you develop and strengthen your muscles in the full ROM your performance will increase far more effectively and you will become a much more balanced athlete."

Warm up: Broad jumps down and back & 1 minute of Jumping Jax x 3 rounds

W.O.D.

"High Five"
3 Rounds

5 burpees
10 overhead lunges/leg
15 pushups
25 push press
30 situps

35 squats

50 jumprope

“Insanity is doing the same thing over and expecting a different result… We can’t solve problems by using the same kind of thinking we used when we created them.”
--Albert Einstein

W.O.D. January 8th, 2009

W.O.D.

Lucky #13

Warm up:

25 Squats

25 Sit ups

25 Burpees

Wall Balls x 13

Push ups x 13

Jump Squats x 13

AMRAP in 20 minutes

Finisher: 250m row x 2 or 3 rounds depending on time/turn out

Karen and Sandy Gettin' up

W.O.D. January 6th, 2008

BOOTCAMP GAMES JANUARY 3RD, 2009

From Left: Melissa, Meaghan, Sandy, Hilda, Jeremy, Karen

Referees: Keith, Sarah and Kerri

Missing: Barb

TOP BOOTCAMPER KAREN AND THE DRILL SERGENT

W.O.D.

4 Rounds

Thrusters x 10

Lunges x 10/leg

Sit ups x 20

Wall Balls x 20

Burpees x 10

Round #1 Jump rope x 1 minute

Round #2 Shuffle splits x 1 minute

Round #3 Turkish Get ups x 1 minute

Round #4 Jumping Jax x 1 minute

W.O.D. Jan 5th, 2009

Happy New Year everyone!
I am going to start with the write up on the 2009 Bootcamp games!
We had an alright turn-out with 7, which was a little less than we were hoping for, but everyone that came out gave it their all, and boy, did we have a close race!
Our first W.O.D was "Tabata Somethin' Else" which definitely separates the men from the boys, or should I say women from the men???
We used the following exercises:

Squats
Push Press
Stage Jumps
Leg Raises
Jump ropes
Every rep was a point. With 20 seconds of work, and 10 seconds of rest for a total of 8 rounds.

Next after a short break and taste testing of one of our best selling protein supplements Mango Splash, we continued on the track to greatness with "To the End".
This W.O.D. was scored by best time.
25 Burpees
50 Push ups
75 Squats
100 Sit ups
75 Squats
50 Push ups
25 Burpees
What an ass-kicker!!
Great effort given by everyone who participated. Unfortunately our computer won't let me post pictures, but stay tuned and we will have some great action shots posted up soon enough.
Overall it was an awesome day, and looking forward to starting the new block.
The bar is set....

Bootcamp games 2009 Scoring

"Tabata Somethin' Else"

Karen- 865 points

Sandy- 863 points

Barb- 665 points

Hilda (personal training client) - 551 points

Meaghan (Only Renfrewonian)- 526 points

Melissa (first timer!)- 430 points

Jeremy (DNF) - 239 points

"To The End"

Karen - 16:23 minutes

Hilda - 18:14 minutes

Sandy - 21:14 minutes

Meaghan - 31:42 minutes

Overall Placings

Karen 1st - 865

Sandy 2nd - 863

Hilda 3rd - 551

Meaghan 4th - 530

Great work people!!!

Ok, so it is time for our W.O.D. for today.

“The Dirty Thirty”
30 Box Jumps
30 Jumping jax
30 D.B. Swings
30 Lunges
30 Leg Raises
30 Push Press
30 Jump Squats
30 Push ups
30 Burpees
30 Double Unders or 90 Single Jumpropes

"The Buddy System"

Since todays camps are "bring a friend" camps, we will be working in teams of 2. And you veteran campers will get a chance to help your friend out and get an awesome work out at the same time.

AMRAP

(1 minute stations, 45 second rests)

Push-ups

Squats

Clean and press

Turkish Get-ups

Medicine ball twists

Jump Rope

.

W.O.D. December 17th, 2008

Happy Birthday Paul!

Being Paul's birthday, we must have the most gruesome W.O.D. ever just for him!

Here it is!

"29"
29 Stage Jumps
29 Clean & Press Burpees
29 Stage Jumps
29 Med Ball Slams
29 Stage Jumps
29 Thrusters
29 Stage Jumps
29 Leg Raises
29 Stage Jumps
29 K.B. Swings
29 Stage Jumps

Finish with a 500m row

“It’s a rough road that leads to heights of greatness.”-Unknown