Cross training, Individual targets, Skinny Mini and ‘Hannibal for King’

Hi and welcome to another week,

Last week’s sessions – as a collective – were pretty tough.  Talking to a few people who (like me) get through a class each day, everyone seemed to be saying that whilst there were no single ‘remember that’ classes, when you add all the classes together it was close to the toughest week EVER.  Just as well those temperatures dropped!

The reason the classes are able to be so consistently challenging – and still ever changing – has a lot to do with the new equipment (rings, ropes) we have recently added.  Not only does the new gear push you in new ways, they also decrease the frequency that some of the other equipment is used…therefore we are all a little less familiar with a couple of the ‘regular’ activities than we were a few months back…therefore when they are pulled out, we get more of a cross-training benefit from doing things we all think (thought?) our bodies are used to.

And yes, we will continue to add new things and change the classes every single day.

The other thing I wanted to raise this week is something I have written about before – setting individual targets for yourself in the classes.  For me, this is particularly important during the one-minute rounds – it can be easy to take a round ‘off’ here and there during the 1-minute classes, to ‘go through the motions’ and give yourself an excuse for not going flat out.  Just to share, below are the individual targets I set for myself for some of the common exercises in the 1-minute classes:

-         Pushups:  40

-         Dips:  30

-         Burpees:  15

-         Reverse Crunches:  30

-         Ab Crunches:  30

-         Elbows-Knees:  15 each side (remember, SLOWLY!)

-         Military Press: 40

-         Bicep Curls:  40

-         Clean and Press:  20

Come up with your own targets and don’t accept not making it…really work as hard as you can, hit your targets and amp up your training.

March Challenge is Under Way

Still two weeks to go in the challenge.  I have been asked by a couple of people why there are no ‘2nd times’ up on the board (where participants cross out there initial attempt and write up the improved score)…in my case, it isn’t because I have tried again – in fact, I have now had 4 attempts at the challenge.  It is just that I haven’t been able to improve my time!  I guess I keep getting on ‘harder’ bikes every time, but regardless after an initial time of 4:53 I am struggling to break 5 minutes.

In terms of the challenges, this challenge is certainly easier than the last two (not saying it is easy mind you) and you do bounce back a fair bit quicker than after the barbell challenge or the rowing challenge…so be brave and have a go.

A reminder of the rules for anyone interested:

  • 3km’s on the bike, gear 16.
  • Two divisions – Boys and Girls.
  • The prize will be simple – train the trainer (or ALL the trainers) for 1×45 minute session.  So if you want to get your own back, the March challenge is for you.

Gym Update #1

Just a quick note on the Skinny Mini detox.  Now, I am already struggling to keep up with demand for this product, so I am not sure why I am promoting it more, however I thought I would mention some of the ‘ongoing’ changes the program has given me.

Pre- Skinny Mini, I would drink around 8-10 cups of coffee each day.  Now?  I have one before heading to the gym in the mornings, and sometimes another after dinner.  That is it.  Vanessa has not cut back to quite the same degree, but now when I empty out the old pods from the Nespresso machine, there are only 2 or 3 in there…only six weeks or so back, there would have been 8-10 (yes, every day).

Basically, I am just so pleased that sticking to a detox plan for 5 days was enough to break a long-term habit and enable me to cut back on the coffee…something that I have struggled with for years.

Gym Update #2

You may have noticed a couple of new speed balls have been installed.  My plan is to slowly replace the speed balls / floor to ceiling balls over the next 6-months or so…just generally turn this equipment over slowly.  I will probably be trying out a few different brands and sizes as well – I would love it if every ball was different (in a small way) and made you really focus and concentrate to get it ‘right’.

What you might not have noticed is a few of the rubbers on the floor-to-ceiling balls have also been replaced.  Again, this will be an ongoing process for us…so remember, keep your hands up because the Floor to Ceiling ball you are hitting might bounce back a little faster than you expect!

Gym Update #3

Another thing those with keen eyes would have noticed is that the mount points for the heavy bags have now been changed over – believe it or not they were wearing through and whilst there was no immediate problem it certainly needed to be fixed.  If the new solution proves effective over the next month or two, I will also be arranging to replace the mounts for the light bags/combo bags…the interuption to the gym should be minimal.

Footy Tipping and Dream Team

Another reminder to join the Round 1 Fitness Footy tipping contest.  As mentioned in the email, the prizes will be dependent on entry numbers so I can’t publish those yet, but basically the more the merrier.

The entry link is:  http://www.footytips.com.au/comps/Round_1_Fitness&p=speedball

We also need a few more entrants in the Dream Team contest – if you are a Dream Teamer please join the Round 1 Fitness competition (competition id = 464618) and give it a go.  The banter is in full flow amongst the current members and it promises to be a lot of fun.

Reminder – Thursday’s and Friday’s

Just a reminder on last week’s note about sessions on Thursday’s and Friday’s:

  • Thursday’s will feature 1-minute rounds from this week until the end-of-March.

All sessions from 5pm Friday all sessions will cost just $5 (again, until the end of March).

Last week’s Blog – Daily Core Strength Program

I have had a few people ask the same question about last week’s core program – ‘What is a Superman’.  Rather than try and explain it, here is a link to a pretty good video showing it in action:

http://www.youtube.com/watch?v=8szJuzPt-sg

Link of the week

A link showing some pretty impressive core strength today…now, whilst I am not saying this sort of stuff is possible for all of us (any of us???) it does show what dedication – a lot of dedication – can bring.

http://www.youtube.com/watch?v=pfsTKfUT-RQ

Anyway, that is it from me for another week.

See you in the gym!

Michael.