Margaret's Transformation Pic's & W.O.D. April 29, 2009

Ok, so I fooled the Bootcampers in Arnprior last night....they were ready for "Crazy not Lazy" and I shot "Painstorm" at them. What a great surprise!
Well, today there will be no secrets.

I promise.

But, before I get to the W.O.D. I wanted to post up a couple of pic's.

Below is our Renfrew Transformation Challenge Winner, Margaret Wilson.

Margaret made some signifcant losses, but also make some awesome strength gains as well. She is still working hard, so her results just keep on coming.

Margaret Before

Margaret After 8 weeks

Keep going strong Margaret!

Now for the W.O.D. .....

Warm up: Jump ropes x 1 min, Star Jumps x 1 min, Burpees x 1 min

"Katie"

10 Rounds for Time

10 Thrusters

10 Dead lift High Pulls

10 Dips

Look! The Flannel Pants are back!!!

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

Love and Hate

You can only tell the truth when the WOD is done!

Great work-out

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!

Friday, November 21st

Well, it seems that another week has passed...for some of us.

To others, they are looking forward to tomorrow mornings Bootcamp class in Arnprior.

But what if I can't make it to Bootcamp you ask? Well, a supplement to attending Bootcamp class 3 times a week, there are still 4 other days which can also be filled with 45 minutes or less of endless possibilities.

Here are my top 3 choices for outdoor cardio sessions:

1. Prowler sprints - We load it up and sprint as fast as possible, low handles down, high handles back. Three double-up trips or 4-6 faster single trips, this beast will humble the average gym buff.

2. Sprint intervals - Lace up your sneakers and head out to the street. Start with a 10 minute light jog, and then 15 minutes of jogging at 50% for 45 seconds, to a sprint for 15 seconds. I use the track at Mateway park, jogging the straight stretches, and sprinting from corner to corner.

3. Hill sprints - Go to the closest park with a good steep hill. After a good warm up, run as fast as you can up that hill all the way to the top, and walk it down. Repeat for 5 trips.

There you have it folks. Now get out from behind that computer and do it!

Oh ya, and you can get a prowler here.