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

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"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. 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. Sept 19th, 2009

Warm up: 400 Jump ropes...for time

24-16-8
reps of

Lunges
V sits
Burpees
Front Raises

.

.

The elusive Sherri Howarth Ladies and Gentlemen! She finally showed up to accept her gift for being Arnprior's Transformation Challenge Winner for June/July. Glad to have you back Sherri!

Here are some pics of last night's M.E. W.O.D. Good times!

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.

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

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 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 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. 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. 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