W.O.D. December 19th, 2009

ATTENTION ALL RENFREW BOOTCAMPERS:

CLASS WILL BE AT 9AM SATURDAY MORNING

LET'S WISH JULIE AND JEN LUCK AT THE PUSH/PULL...

THEY ARE GOING TO KICK ASS!

Warm up:  20 squats, 20 Dubs, 20 Push ups, 20 Jumping Jax

Triple Team Stations

750m Row

.

750m Jump Ropes

.

Turkish Get ups x 3 mins

.

Lunges x 3 mins

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.

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.

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 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. 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

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. 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

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. Friday, December 5th, 2008

W.O.D.

"Finally Friday"

You will do 1 minute of each following exercises for 3 rounds.

Burpees

Squats

Push Ups

Sit ups
Box jumps

No rest between exercises, just get there and get started.

After you have done all 5 exercises, you will get a 1 minute break and then the next round starts.
Keep track of your reps for each exercise. At the end, add up all of your reps from all the different rounds, and that is your final score. Write it down so you can beat it next time.

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”

-Mark Twain