Boxing Blog

    HRM and Training Intensity, January Challenge, 2011 Highlights

    Hi and welcome to another week,

    I really enjoyed the classes last week – although all of those Frog Jumps in the Body Work class certainly left a mark!  My favourite session of the week was the relentlessness of the push-ups last Tuesday – at the end of the session, I felt a real sense of accomplishment that I managed to finish and managed to do every one with a ‘chest-tap’.  Great feeling to challenge yourself with hard work and pull through the other side.

    I have been using my new heart rate monitor for the past week or so and have been really enjoying the little kick up the bum (enjoying might not be exactly the right word I suppose) it gives me during the sessions.  It presents my training data in ‘real-time’ and removes any ambiguity about exactly how hard I might be going – in short, a quick glance at my wrist removes any doubt about exactly how hard I am pushing myself and takes away any authority in that ‘little voice’…you know, the one that tells you than you need a break or might have ‘done enough’.  What have I found so far?  In the classes, I can work a lot harder than I have been.  In the Tanks sessions, I can work a lot harder than I have been.  In my cardio sessions, I can work a lot harder than I have been.

    Familiarity does breed contempt in a lot of ways – and whilst we change the class every single day, I think everyone understands by now that aside from the occasional ‘new’ exercise, everything really is a variation on a theme.  For me, I had gotten myself into some habits – particularly in the boxing sessions – where cruise mode had become ‘standard’…but the HRM has quickly called me to account on this – 120beats per minute is not exactly the heart rate of someone working as hard as possible.  So up go the targets, up goes the effort, up goes the intensity, up goes the heart rate and (in time) UP goes the result.

    Whatever type of training you are doing, it really is your workout and the results you achieve will be proportionate to the effort you put in.  If you aren’t sure how hard you are working – maybe a HRM might be the thing for you…or maybe just forget everything you have learned about how to ‘get through’ a class and simply go ‘all out’ from first bell to last!

    January Challenge:  IT’S ON!

    For those who aren’t aware, the January Challenge is on and there are some pretty impressive scores on the board already.  The good news is that Aaron Taylor’s current leading score of 19 will not stand – Sean O’Neill has committed to get “mid-20’s – at least” and we all need to hold him to account.

    The challenge is a great way to boost your training intensity – why not give it a go after your next class?

    Unsure of the rules – check last weeks blog:

    Feedback wanted (please)

    Any ideas or suggestions you have that you would like to share?  Any criticism or complaints?  Any questions?  Please send them my way by email to  I want the gym to be continually evolving and improving and need your help to do this…however simplistic your suggestion or ‘inconsequential’ your complaint, please share…

    Best idea this month – your choice of a free pair of gloves/1kg bag of Boomers protein!  Put pen to paper (fingers to keyboard?) and help us improve the place!

    Gym Update #1

    Some new equipment will be rolling up in the next week or so.  The second lifting platform (pending for some time now) will finally arrive and allow us to do a few ‘extra’ exercises in the TANKS sessions…together with the platform, a few new bars will also arrive to minimise the wait for equipment during those sessions, some new collars are arriving for the weights area and some additional weight plates.
    In addition, now that the Jim Bradley team are back on deck after the holiday period, the 4-shields that have been kicking around the reception area for a few weeks will be sent back to be refilled.

    Gym Update #2

    Just a reminder of the offers noted last week – new 3-month and 6-month members in January will receive a bonus pair of bag-mitts with their membership.  These gloves – valued at $25 – are great for the classes and can be quickly taken off/on to help in reducing transition times.

    In addition, if you are a member and want to introduce a friend to the Round 1 classes, you can do so at no charge by asking for a Free 3-day Pass.  T’s and C’s are on the application form, but the main ones are that the person must be ‘new’ (never trained at R1F before), they must be over 18 and they must be doing a class – also, remember that the passes are for three consecutive days – not 3 separate days selected at random!

    Gym Update #3

    I would really love to get another couple of member profiles up on the website.  If you have a training story / experience you would be happy to share with the other members of the gym, send me an email ( or just let me know next time you are in the gym.

    I love reading the profile stories – a flick through them every now and then really provides me with a bit of motivation if I am ever ‘flagging’.

    Facebook Highlights

    Some great Facebook links last week:

    LA Boxing members profile:

    Big Food:

    Form vs Intensity:

    Can eating less improve your memory?

    All of this in addition to the usual banter about classes, Tanks sessions and who managed to achieve what during the week – the daily activity on the Facebook site will help keep you focussed on your training.  Get involved!

    Link of the week

    Enjoyable boxing vid this week – highlights of 2011…’I am the master of my fate, I am the captain of my soul’:

    See you in the gym!



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