May 31st 2012

MWOD: SHOULDER CAPSULE ON FLOOR X1MIN/SIDE, BAND LAT STRETCH X1MIN/SIDE, ROLL TRICEPS ON BARBELL X1MIN/SIDE.

LIFT: BENCHPRESS - 5 @ 65%, 5 @ 75%, 5 @ 85%.

WOD: 5 ROUNDS FOR MAX REPS
- 1MIN OF THRUSTERS
- 1MIN OF DUBS
- 1MIN OF REST

May 30th 2012

MWOD: CHEST WALL STRETCH X1MIN/SIDE, YWTL'S X10/WAY, BAND HAMSTINGS X2MIN/LEG.

TEAM EFFORT FOR MAX REPS: 4MINS PER EXERCISE
- T-GET-UPS
- LUNGES
-CHINS
-WALL BALLS
-FIELD GOALS

May 29th 2012

MWOD: SHOULDERS/LATS BAND STRETCH X1MIN/SIDE.

10 MINS: BOX JUMPS X5, X3, X1, X1.  GO FOR MAX HEIGHT.

WOD: "LINDA LITE"

- DEADLIFT (75% BW)
- BENCH (1/2 BW)
- CLEAN (1/2 BW)
-10/9/8/7/6/5/4/3/2/1 REPS, 1 ROUND FOR TIME.

Mwod:  Squat opener x 2 mins/side, bottom squat x 2 mins, partner calf mash and then stretch x 1 min/side

Squat- 75% x5, 85% x3, 95% x1

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Squat 3 x10 reps
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If finished:

3 rounds for time (and quality!)
10 push ups
20 sit ups
10 body rows

Bootcamper of the month in Renfrew and Benchmark

Success!

Bootcamper of the month for Renfrew is Barrie.  His starting weight was over 300lbs, but with DIET and BOOTCAMP, he has lost almost 40 lbs!!  Barrie has been working with us since March.  He started out slow with twice a week training sessions, then graduated to Bootcamp and made it out 6 times on his first week!  He has toned it back a bit now, but is still getting some biking and cardio done outside of the gym which is very important.  Did I mention he has been eating a lot of chicken and salad????

Way to go Barrie, hard work pays off.

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Here is the Renfrew Benchmark scores for May.  Seeing some great improvements with some of our "newbies."  Great work everyone.

Mwod:  Lacrosse ball chest and upper back, T-spine extensions over roller x 10-15, Frog stretch x 2mins

Bench press- 5 x 65%, 5 x 75%, 5 x 85%
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Outdoor Galore!
AMRAP in 15 mins

Farmers walk x 2 trips
12 KB swings
6 DB Push press R. arm
6 DB Push press L. arm
12 Alternating DB Snatches
Prowler or sled down & back

May 24th 2012

MWOD: SHOULDER CAPSLE X1MIN/SIDE, BOTTOM SQUAT X2MIN, OUTSIDE HIP STRETCH X1MIN/SIDE.


BENCHMARK:

2MIN OF:

- BB CLEAN + PRESS

- PUSH-UPS

- SIT-UPS

- DUBS

- BURPEES

- 500M ROW