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 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 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 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 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 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. 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

Thursday December 11th 2008

W.O.D.

"Snow Day"

75 second Stations

split squats

KB Swings

Jump Rope

KB Turkish Get-ups

Med Ball twist

Sit-ups

NOTICE!

Holiday Boot Camp Schedule:

Monday December 22nd

Coats for kids bootcamp (bring a winter clothing donation and work-out for FREE!)

.

Dec 23rd - Dec 28

NO BOOT CAMPS

(We will post WOD's on here so you can stay on track over the holidays)

MERRY CHRISTMAS!

.

Monday December 29th

Bring a Friend Boot Camp

(Bring out someone new and work-out for FREE)

.

Tuesday December 30th 2008

Food Bank Boot Camp

(Bring a food bank donation and work-out for FREE)

.

Dec 31st-Jan 1st

NO BOOT CAMP
HAPPY NEW YEAR!

.

Saturday January 3rd 2009

BOOT CAMP GAMES

(Location TBA)

This is going to be a blast!

We will be performing 2 WOD's

and lots of other suprises will take place

Don't miss this one!

.

Monday January 5th

New Phase Begins

Return to regular schedule

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. December 4th, 2008

W.O.D.
"The Lunge Buffet"
Do as many rounds in 20 minutes as you can

To start you will do 7 burpees.

At the other end you will be doing 15 situps.

In between you will be doing lunges.

One round= 7 burpees > 10 lunges > 15 situps > and then back 10 lunges.

Think of the burpees as your appetizer, and the sit ups as your dessert!
Make sure you keep your form on all exercises but push the pace at which you are working!!!!

Good example of proper burpees...




Oh, and below is your motivational video of the day. Pregnant chick doing pull ups, and good ones at that! Moral of the story, being pregnant or being pregnant last year is no excuse for skipping out on some hard work at the gym. How many times have I heard "I can't do that I just had a baby 12 months ago..." Bullsh*%#!

“If you think you can, you can. And if you think you can’t, you’re right.”

-Mary Kay Ash

HAVE A GREAT DAY!

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.

W.O.D. November 28th, 2008

It's Friday.

T.G.I.F.

Another week coming to a close. And with that, can you say that you accomplished something new with your work outs?

I am talking about getting an extra rep in your Turkish get ups, or squeezing out a few more squats, or maybe smashing your previous best on the 250m row. What about cleaning up your diet one meal at a time?

Well, did ya?

Always remember, just getting to the gym is not enough. This does prove to be a challenge when every day life sometimes gets in the way, but it really pays off when you try to improve something every single time you work out. It doesn't have to be something worthy of Guinness Book of World Records, but it all adds up at the end of the day.

So, next time you are about to ask me why someone else is getting results and you aren't, think about whether you are pushing yourself to the limit. Cause if you aren't getting the results you want, you are the only one who can change that.

"There is no traffic on the extra mile."

W.O.D.

THE PYRAMID
You will start with 1 squat, 1 pushup and 1 situp. You will then proceed to 2 squats, 2 pushups, 2 situps…3, 3, 3 and so on. You will do this for 10 minutes. When the 10 minutes are up, finish the round you are on. You will then rest for 3 minutes. After your rest period, start at the round you finished on (ex. 13). You will then proceed to down the line 13, 13, 13….12, 12, 12….and so on.

Keep a fast pace, and rest only after the 10 minute mark.

Good luck and enjoy your weekend.

WOD Thursday November 27th

Hey Kids, it's Paul here filling in for Sarah on today's post.
I just wanted to let you all know that I tackled "to the end" last night and pumped it out in 18:55. Now before you start making fun of me for that time, let me remind you that I do my burpees with a full push-up and now I'm gonna be expecting that you guys start working on doing them that way as well.

Let's kick things up a notch heading into the Christmas Party Season. (And stay tuned here for eating ideas and how to avoid packing on un-wanted pounds)

Stay Strong
Paulv

WOD

"SNOWPLOW"

75 Second Stations (1 minute rests between rounds, not stations)

Mule Kick combo

Deadlift

Dips

Jump rope (everyone must attempt at least 3 dubs)

Hit 'em where it hurts!

November 26th, 2008 W.O.D.

"Deb"

3 Rounds

20 Push ups

20 Ball Slams

20 Burpees

Dumbbell Farmers walk down and back

20 Wall Balls

20 Sit ups

20 Air Squats

"STRENGTH IS A MATTER OF A MADE UP MIND"

Monday, November 24th

Hey Kids,

Hope everyone had a great weekend.
Here is the W.O.D for both locations care of CFHC.
Good times to be had by all!

"Rachel"

10 rounds for time

Squat for 1 minute

5 Burpees

10 Sit ups

Jump rope for 1 minute

Simple as that....see you there.

Wednesday, November 19th W.O.D. (Arnprior)

Compliments of Crossfithardcore

"Finesse"

Push ups - Med ball slams - Box Jumps

Round #1- 5 reps- 15 reps- 25 reps

Round #2- 25 reps- 15 reps- 5 reps

Round #3- 5 reps- 15 reps- 25 reps

Finisher 50-10-50 (Ropes-Burpees-Ropes)