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. 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!