Finish when you are done! August Specials, MedalBall

Hi and welcome to another week,

Great week of classes last week – Wednesday’s session in particular was an absolute all-timer…double 3-minute rounds, wall balls and a really tough kettlebell circuit.  I have to admit to ‘setting myself’ for that session because I knew how tough it was and was pretty pleased at being able to get through it.  It was also great to see some of the people ‘paired up’ during the one-minute round sessions on Thursday challenging one another to ‘beat each others reps’ on all of the various exercises…doing that really adds to the challenge of the class (and makes it a bit more fun).

Gym regulars would have noticed a few subtle changes in some of the classes during the week.  We have been adopting a bit of a ‘You aren’t finished when the bell rings – you are finished when you are done’ approach to some of the exercises.  For example, during Friday’s class, you were asked to do 30 (20 for girls!) ring push-ups…not ring push-ups for a minute.  The difference this made to the difficulty of the session was enormous.  I think a lot of people – me included – quickly realised that we have not exactly been pushing ourselves as hard as we could be during the sessions…and when the targets were set, our efforts to achieve them made a real difference to the way we felt afterwards.

To me it is a great example of the fact that even though we do a new class every day at Round 1 – and regularly introduce new exercises to challenge you – we all find ways to ‘get through’ the sessions with as little effort as possible at least some of the time.  It is like the article I posted a couple of weeks back – the floor to ceiling ball is NOT a rest station – but so many of us get into the habit of just standing there and rolling our wrists over….because we can and because our bodies have figured out that is a great way to get through a couple of minutes without exerting too much energy.

I know I have written about this topic a heap of times over the past couple of years, but none of us have so much time to dedicate to our training that we can afford to just cruise along and hope to get great results…in fact I would have said that most people would suggest the reason they aren’t gym more often is they don’t have the time – so why look for the easy way when you have managed to find an hour spare?

August Membership Special

We have gone a few months without a membership special – but there is a new membership special coming for August!

1/.Scoopon Buy-back

We will ‘buy-back’ your Scoopon with a membership bonus if you upgrade to a Round 1 Fitness membership:

-         3 month membership?  We will buy back 50% of the cost of your Scoopon – This translates to a one-week extra membership at no cost.

-         6 month membership?  We will buy back 100% of the cost of your Scoopon – this will translate to two extra weeks extra membership at no cost.

-         12-month membership?  We will buy back 200% of the cost of your Scoopon – this will translate to an extra one month membership at no extra cost.

This offer is only valid until the end of August – an extra week on your membership for a 3-month contract, and extra two-weeks on your membership for a 6 month contract and an extra MONTH on your membership for a 12-month contract.

2/.10-round pass just $99

Special for the month of August – a 10-round pass is just $99.  This is a saving of more than 20% on the usual price ($120) and means you can train as a casual at Round 1 for less than $10 per session.

August Challenge – It’s ON!

After a few challenge free months, the August Challenge is ON – and it is a little bit complicated.  Here is what you need to do:

-         25 classes – at least 3 of these MUST be Body Work.

-         5 ‘Pure Cardio’ sessions.  One (1) is to include a component of the City to Surf (at least 12kms) or completion of the ‘Western Mud Rush’ (you can do both if you like!), the others can be your choice of 7.5km runs (treadmill is fine, I will also pay Bibra Lake even though it isn’t quite that far!), 10 x 1km bike efforts (1 minute rest in between sets) and 10 x 500m rows (1 minute rest in between sets).

-         5 conditioning sessions – which can be made up of your choice of the following workouts:  300, Angie, Barbara, Chelsea, Fran, Jackie, Annie, Murph, Daniel and Lumberjack 20.  (See the board in the TANKS for the details).

Usual system will apply – complete the session, get a trainer to sign it off…that’s it.  With the conditioning stuff, if you need to use a band for the pull-ups etc, then that is fine.  Remember, our challenges are all about the effort and intent…and the only person you are cheating if you don’t do it properly is yourself.

That is 35 sessions all up (25 classes, 5 x cardio, 5 x coditioning) for the month…which is going to be TOUGH!!!  As always, a Get it Done shirt is available to anyone who successfully completes the challenge.

Gym Update #1

Thanks to Dave Piesley from Dave Andrews Electrical for resolving all of the lighting issues in the gym.  That light above the light bags has been playing up for months – it has now been replaced along with all of the other globes in the rest of the hi-bay lights – all of the emergency lighting has been replaced as well.

Whilst I guess none of this really matters in terms of your training, hopefully it makes the gym a safer, more pleasant place to train.

Gym Update #2 – Round 1 Bags / Packs

Just a quick note to let everyone know that as part of your 12-month membership with R1F, you receive a backpack, handwraps, bag mitts, towel and a skipping rope.  We have just got in some new backbacks which are red and black – a little ‘trendier’ than the plain black bags we have been running with for 6-months or so.

When you join for 12-months (or renew), be sure to let us know whether you would prefer a black bag or a black and red one!

Gym Update #3 – Ab Wheels and Weighted Vests

We are all out of ab-wheels (again) and I will be submitting a new order for wheels this weekend.  Due to the banter on Facebook, I am also getting in some weighted vests – both 10kg and 20kg sizes.  Now – I haven’t finalised the order yet and final costs will be dependent a little on the number I get in…rest assured though, we will be able to do a bit better than the other prices you see out there – most of which are ex- shipping.

If you are keen, I am making Tuesday the deadline for the order so please let me know on Monday (30th July) at the latest if you want a vest, and what size you are interested in.

Footy Tipping and Dream Team

My DreamTeam is slowly getting back on track after months of neglect – whilst I am looking at a better performance this week a better result is not likely…I think I will have 19 scoring players – but unfortunately my opponent looks like having 22!  Never mind!

As for the tipping, so much for tipping the Cows to upset Geelong – didn’t turn out too well for me really.  Meanwhile, I am on the Port to upset Freo bandwagon…I guess that will determine whether the weekend is a successful one or an unsuccessful one!

Facebook Highlights

Some great links on Facebook this week:

Fast food in Asia:  http://organicconnectmag.com/wp/american-fast-food-is-leading-to-obesity-in-asia/#.UAtN3JHYFPE

45 reasons to give up junk food:  http://www.rodale.com/phosphate-foods?cm_mmc=Twitter-_-MensHealth-_-Content-Nutrition-_-DitchJunkFood

Globesity – Fats new frontier:  http://www.abc.net.au/foreign/content/2012/s3547707.htm

100pound kb swings:  http://www.youtube.com/watch?v=1eij_UroGjc&feature=em-subs_digest

Weightlifting starter program:  http://www.catalystathletics.com/articles/article.php?articleID=131

The Color Run:  http://www.youtube.com/watch?v=iSltbsNcZus

Spartan Race coming to Sydney:  http://m.youtube.com/#/watch?desktop_uri=%2Fwatch%3Ffeature%3Dplayer_embedded%26v%3Dpfs8_ldAzwk&feature=player_embedded&v=pfs8_ldAzwk&gl=AU

The 15 Grossest Foods you are Eating:  http://www.rodale.com/gross-food?page=7

All of that, plus loads of comments and banter about the classes – Please join us on the site and get involved with the daily conversations – it really does help keep you focused on your training and diet.

Link of the week

An interesting article about the Olympics – ‘Medal Ball’ – or, exactly how hard is it to win a medal in each sport.

http://www.nytimes.com/2012/07/22/sports/olympics/how-much-for-an-olympic-medal.html?_r=3

See you in the gym!

Michael.