Most Important Tasks, TANKS, Tabata bag drill

Hi and welcome to another week,

Huge week at Round 1 last week.  Between (finally) getting the public building approval to the issues with customs to the chinning rack installation and repair of the bag frames, the week really passed in an absolute blur.  I feel like a lot of weeks have passed like that for me lately – there has certainly been a lot of changes implemented in the gym over the past six (6) weeks or so – and it has been a real struggle to remain focussed and remain on track.

To share exactly what I have been doing would be boring and a tad self-indulgent, but I will share the two key guidelines I have been following each day.

  1. Identify the three (3) – and three ONLY – most important tasks for the day and finish them no matter what!
  2. Make sure that these “MIT’s” are part of the ‘VISION’ for the gym and not peripheral tasks that seem important NOW but are really only reactions to a ‘short-term’ issue.

I have found that sticking on task is a lot easier when I believe that the tasks I am working on right now is helping me reach the end-goal I have for the gym.

As we creep (rush!) towards the season of celebrations, shopping and more celebrations, I hope you have a think about your own “MIT’s” and I really hope that you find a way to prioritise your fitness and training program in amongst all of those other demands on your time – after all, I am guessing your training regime is a key part of that grand ‘vision’ you have for yourself!

Small Group Classes – TANKS

The new TANKS classes start on Tuesday, November 22nd.  I will start taking bookings as of tomorrow (Monday November 14th) and it will be on a strictly first come, first served basis.  We will allow booking up to one-month in advance initially.

Based on the Facebook campaign to add a class at 4pm, there will be four (4) classes each week initially:

  1. 6:30pm on Tuesdays
  2. 4pm on Wednesdays
  3. 6:30pm on Thursdays
  4. 7am on Saturdays

There are three ways to get involved in the Tanks classes:

-         Option 1:  Premium membership option

This option is available for all Round 1 Fitness members and entitles you to attend one (1) TANKS session per week.  If you take up this option, you will receive priority booking into the session of your choice.  The premium membership option will add $10 per week onto the cost of your existing Round 1 Fitness membership.

-         Option 2:  ‘TANKS’ 10-Round Pass

This option is available for all Round 1 Fitness members and gives you access to 10 x TANKS sessions for the cost of $120.

-         Option 3:  ‘Tanks’ Casual Session

This option is available to all Round 1 Fitness members and gives you access to a single TANKS class for the cost of $13.50.

Referrals – Referral Membership Bonus

Just a quick reminder about the new referral scheme we have introduced.

  • Refer someone who joins for 3-months?  Receive an additional 1-week on top of your existing membership.
  • Refer someone who joins for 6-months?  Receive an additional 2-weeks on top of your existing membership.
  • Refer someone who joins for 12-months?  Receive an additional 1-month on top of your existing membership.

Does this mean if you are a 3-month member and someone you refer joins for 12-months, you get an extra 1-month on top of your membership?  Yes, it does.  Is there a limit as to how many referral bonuses you can receive?  No – No, there isn’t!

Gym Update #1

The new chinning rack is in and operational – and all of the framework where the light bags / combo bags are have been modified to remove all of the welded mount points and replace them with bolts.

Really pleased with the outcome of both pieces of work – and feel confident that the new chinning rack will be a great ongoing benefit to our members.

Gym Update #2

The new Boomers protein – the first lot (1kg bags only I am sorry) has arrived and is available for sale in the gym.  So if you are training hard and finding yourself constantly fighting tiredness or muscular soreness – or if you just want a little bit of help in building lean muscle, adding some protein to your diet might be a good idea.

The 1kg Boomers is $45 and is not flavoured.

Gym Update #3

The ‘Gym Nazi’ is in full-swing at the moment.

-         If you don’t have a towel, you CANNOT do a class or a weights session.  Bring one.  Towels are available in the gym for sale at a cost of $5, so there is always that option, but save your money and just bring one from home.

-         You MUST wear boxing gloves when hitting any of the bags or the Floor to Ceiling Balls.  No exceptions.  None.  Put your gloves on or wear the club gloves – if you don’t want to wear the club gloves, then buy some of your own.

-         You MUST wear hand protection when using the speed balls.  Wraps are fine, cotton inner-gloves are fine, gloves are fine.  Bare-handed is NOT acceptable.

Five (5) people were denied a session last week under the ‘No towel’ rule – please don’t become number 6 as the discussion about it is unpleasant for everyone in the gym.  Just bring a towel, or bring your $5 and buy one when you arrive.

NOTE:  This applies to people in the lifting area as well!!!

Gym Update #4

All of the new gloves and the new members packs have been in Perth since early last week – but locked up in Customs.  I have had a few issues trying to retrieve the products – one of the basic issues is that it is a big order and I cannot seem to convince the Customs crew that we actually give away a bag, gloves, wraps, rope and towel to all of our 12-month members…they claim that no gym does that and I now need to pay an additional GST charge for those products.

All of this means that the leather gloves that were previously for sale for just $35 will finish up costing either $42 or $45 per pair by the time the order finally arrives this week.  The uncertainty is because the valuation of the packs is still not complete…

The new slip-on PVC gloves will remain at the promised price of $25.

Question(s) of the week

If you wake up feeling as though you are a victim of the invasion of the body snatchers (ie: every muscle in your body has been replaced with some sort of non fibrous material that refuses to move) should you still attempt a session that day or is it better to stick with some stretching and rest?

The answer is the great ‘It depends’.  My feeling is that if you are really sore, your best way out is to get moving – now ‘moving’ means going for a walk, doing some stretching, maybe a few push-ups or burpees to get the blood flowing (plus drink heaps of water and eat some good clean food).  Sometimes though, after 20-minutes of ‘rehab’ you begin to feel OK and the tightness and soreness begins to dissipate.  If that is the case – and you are feeling that nagging itch to train – then at that point you can.

Remember, sometimes the hardest thing to do is to just take the day off – and it could be the very thing you need.  That day off might mean that tomorrow you can be back and firing at 100mph, rather than spending a second day ‘going through the motions’ because of soreness.

If your intention is to lose body fat & gain lean muscle mass should the calories burned in a class be added to your required daily caloric intake?

The answer here is ‘a little’.  If you are looking to gain lean muscle, then you do need to fuel that muscle growth.  By the same token, in order to lose body fat, your calories burned needs to exceed calories in…For me, it isn’t about increasing food intake – it is about increasing the intake of the right foods (lots of fresh fruit and veg, some lean chicken and fish) and cutting out those carb based meals that so many of us love for lunch and dinner.

Facebook Highlights

Some good stuff on Facebook this week:

-         Lots of comments about the composition of Friday’s class.

-         Floyd Mayweather skipping:  http://www.youtube.com/watch?v=2B2Vrg1Y25c

-         A heap of photos of the engineering work that was done on Wednesday.

-         Lots more photos of the handstand pushup craziness from Tuesday.

-         Kettlebell juggling:  http://www.youtube.com/watch?feature=player_embedded&v=k6U4qDodptM

-         Power rope technique:  http://www.youtube.com/watch?v=uLuH_WMMwDA&feature=digest_mon

-         The Facebook group really is a great daily reminder about your training and WILL help keep you on track.  So have a look at the group (HERE) and get involved in the conversations.

Link of the week

Heavy bag ‘TABATA’ drill, 20 seconds effort, 10 seconds rest…”try and visualise someone who you don’t like”.  Any of this sound familiar???

Anyway, that is it from me for another week.

See you in the gym!

Michael.