W.O.D. May 16th, 2009

This weeks W.O.D. is named after our long time Bootcamper Marie.

For the last month, we have been hosting a 5pm & a 6pm class in Renfrew.

This week Marie did both classes in one night.

That's Bootcamper of the Week material without a doubt.

Too bad Marie has to work this weekend and miss her W.O.D. .....

*Reminder, the gym is closed on Monday, May 18th,

SO THERE WILL BE NO BOOTCAMP!

So, here's Marie....

Warm up: Jumping Jax x 50 + Squats x 15 + Jumping Jax x 50 + Push ups x 15 + Jumping Jax x 50 + Sit ups x 15

"Marie"

DB Swings x 10

1 Burpee

DB Swings x 10

2 Burpees

^

^

^

DB Swings x 10

10 Burpees

Repeat in reverse order.

Have a great Victoria Day Weekend!

W.O.D. May 12th, 2009

Warm up: Tabata Thrusters x 5 rounds

W.O.D.

"Team Quest"

100 Push ups

50 Turkish Get ups

100 Squats

50 Burpees

100 Sit ups

500 Jump ropes

100 Medicine Ball Crunch and Toss

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. May 5th, 2009

Apparently while Paul and I were away, a new crop of Bootcampers joined in on the fun. I wanted to send props out to our "newbies" that appeared out of nowhere and totally kicked some serious Bootcamp ass! Both Katie and Hannah have had W.O.D's named after them last week. You might remember them....

Way to go girls, keep it going strong.

Hannah

Katie

Warm up: Sandbag relay

W.O.D.

"Conky"

50 Star Jumps

25 Push ups

50 Sit ups

25 Stage Jumps

50 Jumping Jax

25 Sandbag Shoulders

50 Squats

25 Clean & Press Burpees

50 Jump rope

25 Field goals

50 Thrusters

25 Burpees

Here's a trio that are still all smiles even after a gruesome W.O.D. and a 500m row for a finisher.

Margaret's Transformation Pic's & W.O.D. April 29, 2009

Ok, so I fooled the Bootcampers in Arnprior last night....they were ready for "Crazy not Lazy" and I shot "Painstorm" at them. What a great surprise!
Well, today there will be no secrets.

I promise.

But, before I get to the W.O.D. I wanted to post up a couple of pic's.

Below is our Renfrew Transformation Challenge Winner, Margaret Wilson.

Margaret made some signifcant losses, but also make some awesome strength gains as well. She is still working hard, so her results just keep on coming.

Margaret Before

Margaret After 8 weeks

Keep going strong Margaret!

Now for the W.O.D. .....

Warm up: Jump ropes x 1 min, Star Jumps x 1 min, Burpees x 1 min

"Katie"

10 Rounds for Time

10 Thrusters

10 Dead lift High Pulls

10 Dips

Look! The Flannel Pants are back!!!

W.O.D. April 8th, 2009

Warm up: Team Relay!

Inch Worm down and back

Bear Crawl down and back

Squat Jump down and back

Wheelbarrow down and back

Crab Crawl down and back

"Dirty 30"

Box Jumps x 30

DB Swings x 30

Lunges x 30

Push ups x 30

Jumping jax x 30

Leg Raises x 30

Jump Squats x 30

Push Press x 30

Ball Slams x 30

Burpees x 30

"What would you attempt if you knew you could not fail?"

W.O.D. March 23rd, 2009

Just letting everyone know that this is the last week of the

Transformation Challenge.

Make sure that you get in as many classes as you can, as next week is a week of rest before the April camp starts. Work hard everyone!

Warm up: 50-10-50 for time

W.O.D.

"Push, Squat, Push"

4 Rounds for Time

20 DB swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

W.O.D. March 18th, 2009

ARNPRIOR BOOTCAMPER OF THE WEEK FOR LAST WEEK- LISA POIRIER

Paul says that Lisa is kickin' some serious Bootcamp ass over in the Arnprior morning classes.

Keep up the awesome work Lisa!

Ok kids, let's sweat out some of that green beer!

Warm up: Tabata Jump rope x 6 rounds

W.O.D.

"Dream Team"

Team Effort of 100 reps each exercise.

1 round FOR TIME.

DB Clean & Press

Ball Slams

Burpees

DB Deadlifts

Push ups

500m Row

The sisters after a great WOD.

Happy St. Patricks Day!!!

Warm up: D.B. Snatches x 30 sec/arm x 2 rounds

W.O.D.

"Squatty O'Brien"

Squats x 20

Push ups x 20

Squats x 20

Sit ups x 20

Squats x 20

Turkish Get ups x 5/arm

Squats x 20

Burpees x 20

Squats x 20

Lunges x 20

W.O.D. March 16th, 2009

Well, I want to thank Kerri for the WOD on Saturday.

For all of those who missed Saturday's class, you missed a great class.

It was Marie's Bon voyage class, but we all know she is going to be following the blog, and bustin' out some Bootcamp WOD's on the beach....

Warm up: Squats x 15 + Push ups x 15 x 3 rounds

W.O.D.

"Lisa P."

Reps for Max Points

Jump Rope

Burpees

Sit ups

DB Swings

Turkish Get ups

DB Snatch

In each 2 min block, each camper mush get as many reps as possible with the given exercise.

If you so choose, you may add a 500m row for 100 additional points.

Saturday's class - Awesome work girls!

W.O.D. March 11th, 2009

Warm up: 10 Squats + 10 Jump squats x 3 rounds

W.O.D.

"Fuchsia"

4 Rounds

100 Jump ropes

20 Lunges

15 One arm Push Press

20 Push ups

15 Burpees

Lena's super squats. Very nice.

W.O.D. March 9th, 2009

Warm up: Tabata Burpees x 5 rounds and 1 minute plank

"Barbara-Ann"

our version of "Barbara"

5 Rounds for time

20 DB Snatches (10/arm)
30 Push Ups
40 Sit Ups
50 Squats

Check out these kids loving the rowing...This brings me to the point of possibly trying a kids bootcamp in the summer months. Please let us know if it is something that you might consider, and share with us your thoughts on days and times.

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 3rd, 2009

Warm up: 10 Squats, 5 burpees, 10 Squats x 3 rounds

W.O.D.

Timed Stations- 1min of work, 1 min rest and repeat. Then 1 minute rest and rotate.

Squats

D.B. Clean & Press

Burpees

Push ups

Med ball Slams

Finished with weighted ab curcuit x 3 rounds

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