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. 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 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 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!

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 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. 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. for December 15th, 2008

So today is my sister's birthday...she just turned 25. This makes me feel old. I am 4 years her senior, but with her turning 25...we all know what this means for me next year...

Which brings me to the topic of age and exercise.

You are never too old to start. Everyone has heard the expression "You are only as old as you feel." This is so true. Think about if you were a senior, and you dropped your car keys on the ground...well you would have to squat down to pick them up wouldn't you? What about reaching up to the top of your kitchen cupboards to fish out the fine china? Strength training done properly will benefit any age. No exceptions.

Emma

50 Squats

20 Push Ups

100 Jump ropes

50 Ball Slams

20 Push Press

100 Jump Ropes

20 D.B. Snatches per arm

50 Sit Ups

100 Jump Ropes

20 Box Jumps

50 Squats

100 Jump Ropes

“Exercise, fitness, sport,and even health are only important in that they serve a broader purpose– LIFE. ”
-Unknown

10 Great Holiday Fitness Gifts for 2008

If you’re stumped on what to get your friends or family for the holidays, then why not get them a fitness gift. Heck, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is official my top 10 list of the best last minute fitness gifts for 2008:

1.) A Foam Roll

If you’re like most people, you spend a lot of your day nailed down to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically increase injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. We now carry a new version that has very dense foam and does not break down at all. I have used it every day for the last several weeks and I swear it still feels as firm as the day I got it! You can get it here.

2.) Iron Woody’s Bands

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply complete portability for solid workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect training tool to take your workouts with you on the road as they can fit in any carry-on bag without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero set-up time, are easy on the joints, and are a easy to use!

Paul’s friend Darren Mallette travels constantly for work and he never leaves for a trip without a couple sets of bands. He’s told us that this way, even if he can’t find a decent gym, he doesn’t have to miss his training completely.

3.) A Gift Card for a Gym Membership

You can’t beat a gym membership gift certificate. It’s easy to wrap, comes in 4 convenient term lengths to suit the needs of anyone on your list and you get the satisfaction of knowing you helped someone get started or continue with their training in the new year.

4.) A Gift Card to the Grocery Store

Rather then waste money on an overpriced restaurant; why not give a week’s worth of groceries. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

I must admit, I’ve gotten grocery gift cards in the past and they always rate high on my list of best gifts.

5.) A Gift Card to a Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

When I’m in Arnprior and need some work on my muscles I enlist the services of Sarah Bogar RMT (613-623-2092 and sarahbogar.rmt@gmail.com) and in Renfrew I always get my treatments from the ladies at Alternative Health Care Clinic. (432-0097)

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great post training nutrition and a convenient meat alternative for on-the-go meals. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both concentrates and isolates (fast and slow absorbing proteins). I like Neo-Genixx Whey Fusion. It’s available in Chocolate, Vanilla or Banana. (I can’t pick, I love ‘em all)

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials.

In our house (and gyms) we rock the PVL Multi-Maxx vitamins. They are a top quality at an affordable price.

7.) Sport-Specific Gift

This gift is pretty simple: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

8.) Fitness Book or Subscription to Fitness Magazine

Everybody can use a bedtime or bathroom reading source! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I try to never miss an issue. I know it sounds funny that I read men’s Health being a woman, but I work with a lot of guys so I need to keep up with the stuff they are reading too.

9.) Wireless MP3 Headset

This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you train your butt off. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.


10.) A Gift Card to a Fitness Boot Camp

Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)

So join a fitness Boot Camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the Renfrew or Arnprior area, come work with us for the best boot camp training in the Ottawa Valley by visiting www.ultimatefitnessgyms.com/bootcamps We’ll change your life and have you looking better naked this New Year, guaranteed!

Train hard for the holidays and have a very safe and happy New Year!

W.O.D. December 8th, 2008

Here's a W.O. that will warm you up!

WOD

30-20-10

AMRAP

Overhead Lunges (15 per leg)
Pushups
K.B. Swings

"People often say that motivation doesn't last. Well, neither does bathing-that's why we recommend it daily."
-Zig Ziglar

W.O.D. for December 1st, 2008

Hope everyone had a great weekend and are looking forward to another great week of W.O.D. 's !!

Ang

4 rounds for time of

12 Burpees

24 Push ups

36 Squats

200 Jump ropes

Check out the video below, and prepare to be inspired.