My Friend Harley and the Definition of Hard Work and Persistence August 20th, 2017

Hi and welcome to another week,

As always, I want to start this with a big thanks to everyone who trained at Round 1 Fitness last week.  I have had a couple of people tell me that these ‘thank you’ notes sound a bit ‘by the numbers’ but they sure aren’t meant too…I hope you all realise how much all of us at R1 appreciate that you choose to come and train with us (and alongside us) every day/week/month and without each of you there would be no gym.  And with no gym I am sitting in IT planning meetings all day, spending my time writing reports that no-one reads and explaining to problem managers that even systems that are available 99.995% of the time (though to be fair, 5×9’s or 99.999% has long been the buzzword) need to be shutdown/restarted/reset/reconfigured/renewed at least once every 12 months!  Helping someone with their squat, ‘encouraging’ them on the assault bike or chatting with them about healthy breakfast options sounds like a lot more my scene!

Anyone who knows me would know already what today’s blog was going to be about – my friend Harley.

Back in October 2009 I was about to start my 2nd year as coach of the Peel Thunder colts team and the younger brother of one of our 2008 players had been invited to training.  The story we got was that he was ‘bigger’ than his brother (a pretty fair player himself who was drafted by Collingwood) but wasn’t too keen on training (or hard work in general) and was pretty averse to winning his own ball – preferring to stay ‘outside’ the contest and wait for his team-mates to get it for him.

Anyway – I am sure I have told this story before but none of those stories turned out to be true…the kid who showed up was a happy, friendly (everyone loves Harley) kid who was at the front of all the running sessions (not a bad effort as a 16yo in an team of 18yo’s!) and was more than willing to risk life, limb and even beheading to win the ball.  He finished in the top couple in our best and fairest, played a big part in getting us to the grand final that year (though clearly superb coaching was the main reason for that!!!) and then backed it all up again the next year…adding state footy and league footy (at age 17 no less) to his resume.

As I think everyone knows, he was drafted by the Gold Coast Suns (number 2 overall) and headed away from home at age 18 to try and make his way in the game…as it turned out the footy stuff was no trouble – he quickly showed his on-field value to the Suns and finished in the top 10 in the club best and fairest every year…let’s face it, the kid can play.  Off field things obviously weren’t as rosy with the drugs controversy in 2015 ultimately leading to his trade to Fremantle.  I don’t really know much about the drugs stuff – I have never asked him about it – but as I said to the media at the time it all happened, H is a terrific person and ALL of us make a mistake or two.

The last couple of years have been a misery for H – of that there is no doubt.  As I mentioned earlier in this piece, HE TRAINS HARD.  His running efforts at training are as good as anyone I have seen in footy (and, for example, today’s game between Richmond and Fremantle featured 11 players I have coached – Brad Hill, Ballantyne, Tucker, Weller, Deluca, Bennell, Hamling and McCarthy for Fremantle and Houli, McIntosh and Broad for the Tiges so that is not a lightly made statement) – and his calf muscle keeps blowing up DURING TRAINING.  So if your plan has always been to overcome through hard work, how do you work hard to overcome when your body keeps breaking?????

I mean, how are you supposed to play if you can’t run?  And how can you run hard if your calf keeps ‘breaking’.  And if your whole life and personality has been build around being a ‘footballer’, well, how are you supposed to do that?  And how do you trust the people around you if they keep telling you what to do and you do it EXACTLY and it still keeps ‘breaking’?

I know these guys – and H is no exception – get paid really well for what they do, but that doesn’t mean it is easy.  And when all you want to do is play – but your body just wont let you, and no-one can explain what course of action it is that you need to take, well….

Anyway, long story short, H played footy today against Richmond.  And Freo got belted (again)…but I think it was the first time I have watched a full game played by the Dockers in a few months just to make sure he got through.  And he did.  So the ‘next part’ of the story that was put on hold with the trade back to Fremantle nearly two years ago can finally start!

Is there a moral of the story?  I don’t know about that – but there is a story there somewhere that is about hard work and persistence and having faith in both yourself and those around you.  One thing is certain, if you have something that you want to do, you can’t just sit there and wait for it to ‘happen to you’ – you just have to work as hard as you possibly can AND persist no matter what people not part of ‘your circle’ are saying.

If H believed articles like THIS he never would have run out on Subiaco Oval today.  If you believe it when your ‘friends’ tell you that you will NEVER achieve the things you are chasing in the gym every day (whether those things are performance related, muscle related, fat-loss related doesn’t really matter) then you will just give up and never will make it…as the saying goings, if you are thinking about quitting, remember why you started because if you cannot lose that 5kgs in the gym, it is for sure and certain that you wont lose them on the couch!

I am pretty happy for H today.

See you in the gym,

Michael.

Gym Update #1 – August Challenge…All GO!

Our challenge is 3-weeks in…and I don’t want to do the week 4 core stuff ‘cos it means I need to do another 100 teapots! :-(

In all seriousness though, this challenge has been brilliant as a participant (my core stuff has really gotten better and it is amazing what an extra 60 minutes per week can do when it is time spent with a FOCUS) and as a coach (it is so awesome seeing new people in the squat racks, different people on the treadmills…).  Anyway, well done to everyone to this point – let’s just all stay focused for the last two weeks in order to really maximise our results.

Just remember, if you are stuck trying to figure out an exercise, don’t forget to check our YouTube channel (HERE:  Round 1 Videos on YouTube) and/or ask one of the trainers in the gym for some help.

Gym Update #2 – October Challenge (is coming).

Every year, our biggest challenge – both in terms of participation and outcomes (meaning specifically weight-loss) is the 28-days Later challenge that runs in February.  This challenge is awesome for a few reasons, but I guess the main one is it enables everyone to get the new year ‘off and running’ after a period of holidays and misbehaviour over the Christmas holidays.

 

This year we want to try and duplicate that challenge – but BEFORE Christmas.  Rather than everyone be looking their leanest and best in March, we want to make sure everyone is ready for the beach when summer rolls around…not only that, the idea is that come February Challenge time, we are all ‘making progress’ rather than just ‘getting back to normal’ after a few too many beers and bbq’s through December/Jan.

 

So – we are busily working on the structure of the challenge and a book of new recipes and all those sort of things…and wondered if there might be some people who would like to tie in the END of this new challenge with a dinner-dance style event early in November.  I envision tickets to such an event would cost around-abouts $120 or so…if this is something you might be interested in, please let us know via email (info@round1fitness.com.au) so we can work out if it is worth organising or not!

Gym Update #3 – Running Club Off and Running

Well today was our last running club for a little while – and the crew bashed their way through the famous (infamous!) ‘DEEK’ workout.  This was one of the ‘go to’ sessions Rob De Castella used when prepping for the Olympics in ’84 (which actually didn’t go so well – he was favoured to win the gold medal but lost touch with the leading group at a drinks station and was unable to regain touch with the leaders…I seem to remember he fought on pretty hard to finish in the top 10 but am far too lazy (unlike the amazing Deek!) to look it up right now.

The workout goes like this:  Eight (8) sets of 400m (sprint) + 200m recovery jog.  That’s it.  If it sounds easy, I suggest you give it a crack yourself one day because it is a bloodbath of pretty epic proportions and a 400m sprint is approximately 350m too long to be ‘sprinting’ in my books.  The crew gritted their teeth hard though and pushed all the way through to the end.

With the City to Surf on next week we will be taking a bit of a break from running club for a few weeks but the intention is to ‘crank it up’ from around the start of October to enable people participating in the Spartan event to get their legs ready for the event…like all adventure races, the Spartan organisers like to highlight all of the ‘obstacles’ in their advertising but the reality of them is that you need to show up on the day, ready to RUN!

Gym Update #4 – Hoodies, Hats and Stuff

So – Hopefully everyone has seen the cool new trucker hats in the gym by now – there are only a few of these available (they are in a couple of different colours) and you can pick one up for $20.

As the crew who ordered hoodies (pre-ordered!) would be aware, in the next week or so there will be a limited number of kids hoodies going up for sale – these were either an accident or a mistake (it depends on your point of view) and once I can figure out which I will get a price set and get them up on display.

Lastly, we have a heap of quick-wraps and hand-wraps on the way – so if you need some quick wraps all sizes/colours will soon be available…just keep an eye on the shelves as they will soon be up on display.

Gym Update – Footy Tipping and Fantasy

Just one week left in both competitions and it all looks like this:

Tipping is pretty well poised with FOUR (4) tipsters tied for the lead.  Michael Campbell has been on top for most of the year but has had a shaky last month and has been joined by Ryan, Kentucky and Craig B with Xavier one point further back.  Someone is going to have to pick a couple of roughies in an effort to win it – and with teams who have secured finals spots resting players (yep, Adelaide, I am looking directly at you!) who knows which way the results will go.  Good luck guys.

Over in fantasy, we are down to two teams for next weeks Grand Final – my team will fight it out against Brian Smith in the first ever battle of the top 2 since the Round 1 fantasy league started way back in 2011.

Commiserations to Brett and Craig (especially Craig who lost by just 9 points) on missing out on the big game but congratulations on the great seasons you have both had.

Link of the Week

Since I spoke about Rob DeCastella earlier in the blog, I hunted down this article that I enjoyed a couple of months back – it is an awesome story and I am sure if you take the time you will really enjoy the read:

https://www.wired.com/2016/12/nike-two-hour-marathon

Practice makes Perfect August 13th, 2017

Hi and welcome to another week,

I am not sure there can be any rain left in the sky!  It really does feel like it has been raining non-stop for two weeks straight and I have nothing but good things to say about everyone who has made it into the gym during this time.  I know, I know – it isn’t raining INSIDE the gym – but it is SO much harder to get out of bed/off the couch or stop in on the way home from work when it is cold and wet than when it is sunny!  So well done to all of you and whilst the immediate forecast doesn’t look all that great, let’s all remember that WE have been the good ones still getting it done when ‘everyone else’ has been finding an excuse or two!

I am sitting here thinking that today’s blog is going to be pretty short – that probably (but hopefully not) means you are going to be wondering what I am on about 5-pages from now given my usual style but what I want to say shouldn’t take too long.  Here goes:  ‘We are told from the time we are kids that “Practice Makes Perfect” (or by nit-picker’s that “Perfect Practice makes Perfect”  – whatever!) so why don’t we all take the chance to PRACTICE???

I am talking about this because in some programming for a TANKS a couple of weeks ago, I included the following words:  ‘Make it a FASHION SHOW’.  Or, in other words, do these exercises as beautifully as you can – get the form 100% correct, really concentrate on it and do it right.  Why?  Because that part of the program wasn’t designed to be a race or an attempt to do the ‘heaviest’ lift ever done or whatever…it was designed to be ‘PRACTICE’ and for it to be a benefit it had to be right.

If I draw a sporting parallel one of the most technical events in world sport – the 100m hurdles – was run at the world championship’s earlier today and Sally Pearson – a quite remarkable athlete – stamped her return from injury ‘COMPLETE’ by winning the gold medal – she last won the world title back in 2011.  Checkout the event for yourself HERE if you are keen!

Once upon a time I was a little athletics kid and as I graduated through the ranks generally did pretty well in the running events (not so well in the throws!).  The middle distance stuff was my go and I was pretty competitive at state level to the point where heading off to compete nationally was on the agenda…but the way the team was constructed back then, everyone had to compete in multiple events – there wasn’t funding or whatever for specialists in every event to attend so if you were exceptional at shot-put they figured you might just be passable at discus so would participate in both events…somehow, I found myself getting some specialist coaching in the hurdles with the coaches hopeful (they were W-R-O-N-G ‘cos I was hopeless!) they could get me to do a hurdles event.

To that point, my hurdling had been done as follows:

Run as fast as I could.  If I happened to come across a hurdle in my lane, first, act like I was surprised to see it then jump high and (hopefully) over it.  Land.  Repeat.  Repeat again till crossing the finish line.  Wait for the judges (no electronic timing back then) to give me the (no doubt) bad news!

I have to admit when the coaches were asking me questions like what was my lead leg and how many steps I took between each hurdle and any other number of things that are no doubt important to being a good hurdler (all I learned is that hurdling is way too complicated an event for the likes of me) I started to wonder if maybe the other events I was doing had skills and technicalities of there own.  I mean, my idea of ‘strategy’ at that age was to run every 800m race I was in from the front, run as fast as I could and try not to collapse on the home straight…a tactic it must be said that led to an equal number of thrilling victories and heart breaking defeats!  Not only that, my idea of technique was to just throw everything I had at it and hope for the best.

Anyway, back to what I was talking about.  Practice is important.  If you want to hurdle like Sally, well, there is more too it than acting like the 11yo version of me and running as fast as you can down the track hoping to avoid the obstacles.  You no doubt need to do some drills like THIS and probably find a coach somewhere who can put them together for you in some kind of progression.  Then, come race day, you CAN go hell for leather and – if you have practised to the point that you can do everything under the pressure of competition, well, you might get an amazing result.  Now – not everyone’s event is the 100m hurdles and not everyone is going to win a world title, but I am going to try and come back to my point now.

There are times for competition – when you go all out and hope all of your training and practice to that point hold up and give you a great result – and there are times for PRACTICE.  For us, most of the time we are in the gym (some would say ALL of the time but I get that sometimes you just want to beat the person next to you on the bike!) is PRACTICE time.

So – when you are doing things, your focus should be to do all of your reps RIGHT – that is going to give you the best result.  I regularly have people ask me should I do more reps or should I do the reps using a heavier weight…well, the answer is that you need to do them RIGHT.  I know that sounds like avoiding the question and it kind of is, but that is the answer.  If you can do them right faster, then great, go for it.  If you can do them right heavier, then great, go for it.  If you can do them right heavier AND faster, then great, go for it.  But if going faster or heavier means doing it ‘WRONG’, then in most cases you need to back it off and do it RIGHT.

The reason athletes like Sally Pearson have such a hard road is because being the ‘BEST’ in an event that is decided by hundredths of seconds means being perfect throughout – and for that to happen, you need to get it right every single day whilst training.  Keep that mentality in mind when you get to the gym tomorrow and get started on the first exercise on the warmup board – it is the right way to start getting better.

See you in the gym,

Michael.

Gym Update #1 – August Challenge…All GO!

It really is awesome to see so many people pushing hard to get through all of their extras in the gym.  I know I am feeling the pain after 100x tea-pots each side last week (I have no idea who programs this stuff) but I have to say I am finding my ability to complete each of the core exercises on the plan is already improving…that can only be a good thing.

If you have missed a workout or two (or a class or two) please just stay positive and stick with it.  Just casting it aside this early in the game because you ‘wont finish it now’ is crazy…I mean, even if you don’t finish every workout to finish the challenge (whatever that even means), every one of the sessions you do is getting you closer to the goal you chose – better at cardio or getting stronger!

Just remember, if you are stuck trying to figure out an exercise, don’t forget to check our YouTube channel (HERE:  Round 1 Videos on YouTube) and/or ask one of the trainers in the gym for some help.

Gym Update #2 – October Challenge (is coming).

Every year, our biggest challenge – both in terms of participation and outcomes (meaning specifically weight-loss) is the 28-days Later challenge that runs in February.  This challenge is awesome for a few reasons, but I guess the main one is it enables everyone to get the new year ‘off and running’ after a period of holidays and misbehaviour over the Christmas holidays.

This year we want to try and duplicate that challenge – but BEFORE Christmas.  Rather than everyone be looking their leanest and best in March, we want to make sure everyone is ready for the beach when summer rolls around…not only that, the idea is that come February Challenge time, we are all ‘making progress’ rather than just ‘getting back to normal’ after a few too many beers and bbq’s through December/Jan.

So – we are busily working on the structure of the challenge and a book of new recipes and all those sort of things…and wondered if there might be some people who would like to tie in the END of this new challenge with a dinner-dance style event early in November.  I envision tickets to such an event would cost around-abouts $120 or so…if this is something you might be interested in, please let us know via email (info@round1fitness.com.au) so we can work out if it is worth organising or not!

Gym Update #3 – Running Club Off and Running

So – well done again to the running club crew who walked into a pretty challenging session this morning.  There was a 2km warm-up followed by 20-minutes of 50m sprint intervals – the guys got through 46 of them.  We then ran another 1km before hitting the 50m intervals once again – this time with the recovery being a ‘walk’ rather than a run.

We will be doing it all again next weekend.

Gym Update #4 – Office Changes

Hopefully by now everyone has seen the latest set of changes to the office/retail store area.  All of our gloves – bag mitts, sparring gloves and mma-gloves – are now sold complete with glove bags AND you will find them hanging from hooks rather than sitting on shelves…I really think it has improved the appearance of the office and I hope you all agree.

Gym Update – Footy Tipping and Fantasy

Fantasy first this week given the finals are in full swing.  Two more teams have bitten the dust with Ash (Never Never Land) going down to Craig and Brett squeaking one out over Liam.  Liam was particularly unlucky as he probably had the stronger overall team – but chose his captain poorly (at least in the context of this game) and has lost by just 16 points.

Next week will see the final 4 teams – Craig, Brett, Brian and myself – battle it out for a spot in the Grand Final.

In the tipping competition, Xavier and Leigh top the table for round 21 with both selecting all NINE (9) winners – well done to both of them.  The contest is now down to just five (5) tipsters with Michael Campbell and Ryan Westerside being tied on top, just one point clear of Xavier, Kentucky and Craig B.  Just two weeks to go!

Link of the Week

I really hope everyone has 5-minutes available to read this!

https://qz.com/1046312/scientists-made-people-turned-off-their-notifications-for-a-day-and-saw-an-effect-years-later/

InBody Scanner Upgrades and How Often Should YOU Use It?? August 6th, 2017

Hi and welcome to another week,

Awesome week of classes last week and some super busy sessions – really proud of how many people dragged themselves out of bed last Wednesday – when it was freezing – to get into the gym and get a session done.  I have to say (and more about this later) that I really love it when we have challenges with ‘EXTRAS’ going – to see people hanging around doing their cardio/strength/core after their session (or doing it before) really is awesome for the entire R1 team!

So – our InBody 570 Body Scanner is back from the garage with a couple of cool new upgrades.  When you scan now, there is some added stuff on the report – specifically, circumference measurements of (I am trying to remember!) 8-different points on the body.  I am super happy about this because it allows us to quantify the whole ‘but my clothes feel looser’ conversation for the first time in what must be YEARS since we used to do tape measure based measurements and calliper based skin-fold assessments as part of our gym challenges/fitness assessments.

The circumference numbers give a real, tangible feel to what is often a pretty challenging process – as I am sure everyone knows, jumping on the scanner and watching the muscle-mass/body fat % numbers going up as the scan is in process can be a stressful situation…then at the end, when the results are printed out, they just seemed to be reflective of something that was completely ‘internal’.  Now you can see the circumference changes – for example, your body fat has dropped by 2% and that equates to 3cm around your waist – which is WAY better than ‘your body fat has dropped by 2% and your pants maybe/probably/might feel looser.

All of which brings me to the eternal question about the body scanner – how often should you use it?  Well, to me, this is a very personal thing and it depends to a large degree what motivates you to stay on track with your diet and training.  I was chatting with someone in the gym a couple of weeks ago who said ‘I weigh myself every Sunday morning – if the scales show a number that is more than 60kgs, I know I need to pull my head in.’  Fair enough – chatting to them it seemed a healthy enough approach – it wasn’t ‘obsessive’, just a matter of fact assessment.  That kind of thing wouldn’t work too well for me though.

I do scan – every 2-3 months or so.  But I am not really very motivated by weight or body fat % numbers or any of those kind of things when it comes to my training/diet.  Don’t get me wrong – I want to be ‘in shape’ (and it is kind of important for the business that I make at least some effort to eat my own dog food by regularly participating in the sessions at the gym and sticking to a pretty simple food plan consisting primarily of fresh meat and veggies but that is kind of where it ends.  I do my assessments based a little more on a performance basis – if my performance on the assault bike in classes drops noticeably, if my ability to do push-ups and pull-ups falls away, if I can’t put as much weight on the squat bar…well, much like our client who had a 60kg weight threshold I have a chat with the man in the mirror and tell him to pull his head in.

The point is, you need to use the tools available to you in the way that works for you.  If you need to do monthly body scans to stay on track, well, the $25 charge for jumping on is NOTHING compared to the effort you are going to have to put in to regain your fitness, muscle, body fat numbers if you let it slip.  In other words, if what the scales say or what the scanner says is a motivator for you, then use those tools sensibly (more on this in a minute) for your benefit.

If you are better motivated by ‘other’ stuff – be it by performance metrics the way that I am or, perhaps by something as seemingly insignificant as how easy it is to pull on your favourite jeans, well, stay off the scanner and pay close attention to those ‘metrics’ instead.

As with everything though, none of this stuff is worth obsessing over.   Remember that a number on a set of scales or body scanner – or on the screen of an assault bike if you are performance motivated – is still only a number and it can be changed…all it takes is a couple of moments worth of reflection on where you might have been going wrong and a little bit of commitment to the process of setting things straight!

See you in the gym,

Michael.

Gym Update #1 – August Challenge…All GO!

Really loving how hard everyone has been working on their challenge extras so far – the sessions are certainly not easy and take a fair whack of commitment to get through – so well done to everyone for fighting through it.

One week isn’t it though – we have FIVE weeks to get through.  So make sure you plan out your sessions this week so that you aren’t caught short for time.  I know for me it is about noting down the days when I am going to do the extras and just not compromising on it – my problem of course is I will always prioritise doing a class over anything else (‘cos it is more FUN) but that doesn’t get the challenge workouts done.  This week I need to be really strong with my time management to make sure I get all of the core stuff done…likewise you guys who are on cardio or strength tracks.

For the core people, I got a video up for the Spiderman Walks during the week – if you are stuck for an exercise, don’t forget to check our YouTube channel (HERE:  Round 1 Videos on YouTube) and/or ask one of the trainers in the gym for some help.

Gym Update #2 – Running Club Off and Running

Congrats to the group who completed the Zamia Trail run at Bold Park (+ a few extra hills) this morning – a tough but very fun outing for everyone I think.  My phone tells me we travelled a touch over 10kms BUT no-one in the group thinks we went that far.  My right calf muscle feels like we went at least twice as far as that…made it all the more awesome trying to deliver messages for the u15′s footy team later in the day!

As per tradition (well, two times = tradition right) we headed off to the Shorehouse for coffee and breakfast afterwards…the nice weather today meant we got to sit on the balcony outside overlooking the ocean which was completely amazing…if you haven’t been up to this place yet, well, you should 100% go!  Check it out here:  http://www.shorehouse.com.au/

Unfortunately next week we are back to Anning Park (down the road from the gym) for the drudgery of interval runs…apparently (apparently??) they are good for you!

Gym Update #3 – New Members Business #1

So I have a couple of new businesses to spruik!  The first of these has been set up by Ellen Allardice and it is called Adventure Racing Tours.  Adventure Racing Tours will be arranging tours to different Adventure Races around the world, mainly – but not limited to – mountain bike and trail running eventsI

The first tour I’ve put together is a South African 6 day tour to go do Sani2C, a 3 day, 265 km mountain bike event for May 2018! The package starts at $1890 which includes guaranteed race entry, 6 Nights accommodation (3 nights race accom and 3 nights 3-4 star hotel accom), all transport in South Africa and all meals (except 2 lunches and 1 dinner) as well as a day tour up Sani Pass to the highest pub in Africa. The international flights are not included.

Gym Update #4 – New Members Business #2

Dale Godsell also has a new gig – with his magical massage machine called the ‘Thumper’!  Sounds painful, feels amazing though.  As part of his launch, Dale will be doing some sample massages at the gym on Monday, August 14th from around 4pm until 8pm’ish…so that is the time to get along and try it!  I will hand the rest of this over to Dale to talk about the ‘Thumper’:

“Come and try out “Thumper massage”, the most relaxing and unique massage experience you’ll ever discover. Thumper massage is a hands free, clothes on, massage experience delivering a pulsating , vibrating sensation that reduces muscle tension in the body, leaving you completely relaxed in just 30 minutes. An amazing feeling from start to finish, theres no better way to relax.No oils, rough hands or painful pressure applied, you’ll be amazed with how good you feel when the machine stops. Thumper massage is mobile and can visit you in the comfort of your own home. Free trials at Round 1,  Monday 14 August from 4pm.”

Gym Update – Footy Tipping and Fantasy

So – we had 4 people (Michael C, Craig B, Sionna and Justin) nail all NINE games this weekend…which means the competition is well and truly ON.  Michael has vaulted back into the lead, Craig is up into 2nd and there is now a clear split between the top 6 and the rest…with just 3x weeks left, it seems pretty clear the winner will come from Michael, Ryan, Craig, Kentucky (???), Xavier and Dazza.

Over in the Fantasy comp, the first week of finals is over and done with and a couple more teams have bitten the dust.  This week’s results were 100% “chalk” with the higher ranked team in each matchup finishing on top – which I guess is the way finals are meant to work after a long season…unless of course the Bulldogs are involved in which case they just beat everyone! J

Out of the comp this week go Kim and Justin which means Ash (3rd) will play Craig (6th) in one semi final next week whilst Brett (4th) plays Liam (5th) in the other…Brian is one of a couple of coaches to be enjoying a well earned week off!

Link of the Week

Awesome combo here (which she has called “on the ropes”) which you might want to try out next time we program “KO’s” in one of the boxing classes  – 1-2, Step right – Left hook, Left uppercut, Reset, Straight right.  It is a lot of fun!

https://www.youtube.com/watch?v=pDvgHizxBG0