Hi and welcome to another week,
Is it OK to say that I ‘felt’ my training this week more than enjoyed it? Man, my legs hurt, my abs hurt…all those gorilla swings, goblet squats and thrusters – the week just feels like one big continuous beating! My favourite class of the week? Definitely that cardio smash session on Friday – bags, bikes, bags, rowers, bags, kettlebells – I just loved it.
I wanted to talk this week about the changes to our timetable (that go into effect on Monday) and what it all means. As this stuff is all about the timetable, it might be worth having a quick look at the new timetable (www.round1fitness.com.au) before you read any further.
Please note that Tuesday nights will remain as a DEDICATED ‘Body Work’ class.
I would love to hear your feedback on the new schedule (and the look of the new timetable) – please email me at firstname.lastname@example.org. How will all of this work? With both the combined Boxing/Beginners and Boxing/Body Work class, we actually DONT really know just yet! The plans are written and it *should* be fine, but please be a little bit patient over the next couple of weeks whilst all of this is bedded down.
See you in the gym,
We are one week into the challenge – and it has been fantastic to see so many people having a go at the various challenges. There have been a few clarifications and questions about ‘The Rules’ on Facebook – but in essence, if there is an ‘EASY’ way to do one of the challenges, then it is probably wrong. When you are selecting your weights, pick the one you would ‘usually’ use in the classes (same for box jumps) and…well, there are no other ands. Have a go and get it done!
So far I have managed to get through six (6) classes – so half way home there, and five (5) of the challenges. But I haven’t picked up a barbell, kettlebell, or dumbbell yet so there is still a fair bit of pain waiting for me…it is going to be a fun couple of weeks trying to squeeze it all in amongst everything else that is happening! I will say that there is a fair bit to be said for the challenges too…they certainly show there is more you can do in a ‘spare’ 30 minutes than just idly jog on the treadmill!
Since we always leave this to the last possible second, we will do the same thing again this year. Anyone looking to have a get together with their gym buddies for Christmas, we are going to do it NEXT weekend. Rather than do it at the pub (which makes it hard for people with kids) we will have it down at Woodmans Point next Sunday afternoon (December 16th), kicking off at around 2:30pm.
There will be some beer, white wine and water put on, and if we can get access to a bbq I will even man the tongs and cook some sausages. Whilst none of this sounds too exciting (and it is definitely in the category of poorly planned and organised) but if we can get a few people along then I am sure everyone will enjoy themselves.
There is a big playground there for the kids, the water isn’t far away in case it is hot and if we all bring down a variety of chairs and eskies I am sure it will be an enjoyable afternoon.
A few people may have noticed that several of the 12kg dead balls are now covered in gaffer tape – this is because the balls are splitting and they aren’t cheap to replace. Hopefully the tape solves the problem for a while and we can worry more about getting NEW gear into the gym than about replacing the stuff we already have.
Remember though, if you are using something and it is either broken or just doesn’t seem right, please let us know so we can try and remedy the situation.
Users of the TANKS area will see a couple of new toaster racks are now available for use. These should make it easier to access the plates in what can be a restricted area – remember though, not EVERY plate will fit on the new racks and using the storage on the Power Rack is a much better 2nd option than just leaving your weights on the floor.
A few people have been asking so here is what I am thinking – closed Christmas Day, Boxing Day and New Years day. Early close on Christmas eve and New Years eve (4pm class the last one to run each day) – this is based on the fact that we have had less than 6 people attend the 5pm session each of the past two years (and I want to spend some time at home as well).
|Monday, 24th Dec||6am è 5pm||Monday, 31st Dec||6am è 5pm|
|Tuesday, 25th Dec||Closed||Tuesday, 1st Jan||Closed|
|Wednesday, 26th Dec||Closed||Wednesday, 2nd Jan||6am è 9pm|
|Thursday, 27th Dec||6amè9pm||Thursday, 3rd Jan||6am è 9pm|
|Friday, 28th Dec||6am è 8pm||Friday, 4th Jan||6am è 8pm|
|Saturday, 29th Dec||7am è 12pm||Saturday, 5th Jan||7am è 12pm|
|Sunday, 30th Dec||8am è 12pm||Sunday, 6th Jan||8am è 12pm|
Comments/questions about the proposed times? Send me a note at email@example.com or just catch me next time you are in the gym.
The new Share gloves are in and a big thankyou to everyone who has remembered the new policy – hiring gloves is now $2 per session (and yep, you STILL need to use wraps or inner gloves as well).
If the policy enables us to replace these gloves more frequently, it will be a big win for everyone – and remember, you own pair of bag mitts can be had for just $25.
The issue with the backpacks has been resolved – they are in the gym and available again, so for all of you 12-month members don’t forget to grab your bag when you join / renew your membership.
Another week and another tonne of photos posted on the Facebook site. Hopefully everyone is enjoying seeing themselves (and their friends) in action – and perhaps seeing some of the goings on in the gym in those Body Work and No Rules sessions that you might have heard about. Other links this week:
Tips for the festive season: http://crossfitlisbeth.com/2012/12/07/5-ways-to-stay-motivated/ (Includes the ‘Kick your own ass’ hint!).
Paleo Brownies: http://paleomg.com/dark-chocolate-cherry-brownies/
Loads of pics and comments about how many burpees serves of some of there ‘favorite’ foods and drink represent (eg. Large Big Mac meal = 1hour, 49minutes of continuous burpees).
Make sure you join us on the site (click HERE) and get involved with the daily conversations – it really does help keep you focused on your training and diet.
Mobility for the desk bound athlete – or, what you can do in the 10 minutes before a session starts to make sure you are ‘ready’:
See you in the gym!
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