30/10/08 - Happy birthday...

Happy Birthday Mila! and thanks Louella for another beautiful girl and all your effort as a mum. Today is my daughters 1st birthday, I can't believe how fast the year has gone. It's amazing to see how a child grows and develops their skills to become who they are, which is what we need to continue doing as adults through continued varying stimulus in our training as this keeps our neurological pathways prepared for a better mind body connection.

Warmup
3 x
4 Turkish Get Ups
5 Burpees

Workout
4 rounds
400m Run
50 Squats
Rnd 1 - Air squats
Rnd 2 - Back squats
Rnd 3 - O/H squats
Rnd 4 - Air squats

Emma - 10.38
Deb - 10.57
Jane - 10.52

27/10/08 - Labour Day

After a couple of turbulent days it was great to have such a beautiful day.

Warmup
Dynamic warmup and a Tug-o-war.


Workout
* Pick Cardio of 400m Run or 35 Step ups

*Pick Cardio
30 Sumo Deadlift with High Pull
60 Sit ups

*Pick Cradio
30 Jumping Pullups
60 Pushups

*Pick Cradio
30 Thrusters
60 Lateral Barrier jumps

Kirsten - 10.30
Jane - 10.11 (full situps)
Anna - 10.43 (full situps)
Amanda - 10.24 (full situps)
Vic - 10.38
Sarah - 10.44

25/10/08 - Team relay

Team work plays an important role in every day life with work, family, sport, personal goals. Whatever your aim we achieve more and a greater result when the team is working together, if your goal is fatloss and you have a nutritionist & p.t at your disposal you are all working to achieve success, or you may utilise instructors & membership co-ordinators to assist at your gym. If you don't attend a gym it could be your coach & people in a group training environment that keep you on track. Remember everyone around you in your circle is in the team.

Warmup
Freeze Tag - In a perimeter, you have 1 person that is "it" & has to tag the others if your tagged you must complete 15 squats or 15 pushups. If your tagged 3 times your out. Person that is "it" rotates.


Workout
Travelling Burpee
Grapevine
Cricket walk
Bear walk
Frog jump

Team A - 22.51
Amanda
Andrea
Vic
Jane

Team B - 22.03
Emma
Anna
Deb
Kirsten

23/10/08

Tonights workout involved Tabatas, which is 20s work, 10s rest for 8 intervals. We aim for a highest total score over the 5 exercises by taking the lowest repetition of the 8 intervals. By only counting the lowest rep pushes your incentive to not drop your rep range and maintain intensity, which has a great ability to increase your anaerobic threshold.

Warmup
Dynamic warmup

Workout
Tabatas with 1min break btwn each exercise
Situps
Pushups
Alt. Lunge
Supermans
Bench dips

Deb = 63
Jane = 63
Emma = 68
Amanda = 67

20/10/08

The challenge has been put forward to all those that except this. As of the 1st of November throught to 8th February aim to complete 100 burpees over 100 days. Now this should take care of your workouts over that Xmas period!
How this works, Day 1 - 1 Burpee, Day 2 - 2 Burpees and so on till you reach the
100th day. If you miss a day then you must make that up, ie; you miss day 30 on day 31 you must do 30 burpees + 31 burpees. You cannot put any burpees into credit and if you do burpees in the workout they can go towards your total.

Warmup
Deck of Cards
Hearts - squats
Spade - flutterkicks
Diamonds - supermans
Clubs - pushups

Workout
3 x Burpees
6 x Jumping Lunges
9 x Situps
AMRAP in 3 min, 1min rest follows each 3min round
5 X

Emma - 20
Amanda - 16
Jane - 20

18/10/08

I'm posting this workout for the team early as I am not there tomorrow for Saturdays workout. This will be good to see who completes this and once done post your time in the comments.

Warmup
20 Star Jumps
10 Situps
x 2

Workout
50 Burpees
Time:

1 min is all it takes!

One of the main aims of the workouts is that we train in functional fitness exercises at a high intensity. When we train at that redline level you increase the efficiency and effectiveness of your ability to sustain greater output. Therefore with tonites workout we have six work stations completing as many reps as possible in 1 minute without sacrificing your technique.

Warmup
Dynamic movements x 2

Workout
1. Bench stepups
2. Air Squats
3. Pushups
4. Flutterkicks
5. Shuttle run
6. Bear Crawl Shuttle
1 min at each station x 3 rounds

Tag Team

Today we paired up into two's for a tag team workout. As we were with an uneven number I joined the team for the workout. After not working out for 2 weeks because of a throat infection this was a big workout for me, definetly be feeling this for a few days.
The key to this workout is strategy so you can maintain a good pace & not crash and burn.

Warmup
200m Run uphill x 3


Workout
150 Pullups
150 Pushups
150 Situps
150 Squats
Only 1 person working at a time.

Deb & Myself - 19.52
Emma & Fou - 19.53
Close game, good effort team!

11/10/08

Today we start to introduce part of the foundation movements used in olympic lifting, as this increases greater core stability utilising every major muscle group. Working on power, agility, flexibility to name a few of the foundations of fitness. We utilised old missile cartridge tubes for this, or pvc piping, dowels are another option.

Warmup
15m
Bear Crawl
Crab Walk
Caterpillar
Spiderman Lunge

Workout
24 o/h travel lunge
24 o/h squats
24 split jerk
4 rounds

Emma - 15.35
Jane - 16.33
Deb - 15.51
Fou - 14.57

Rest

Rest plays an important role in achieving your goals. If you don't allow your body to rest adequately the effects can turn against you with your body going into an over training state; constant tiredness, increase risk of injury, fitness, body composition sliding backwards. You need to maintain a balance, even too much of a good thing will have a negative effect.
I think most of the crew were taking a much needed rest tonite, however, Emma was able to up the anti after a few days of recovery.

Warmup
10 Jumping Jacks
1 Burpee
x 10

Workout
50m Travel Lunge
40 each Flutterkicks
40 Good Mornings
40 Squats
50m Travel Lunge
30 each Flutterkicks
30 Good Mornings
30 Squats
50m Travel lunge
20 each Flutterkicks
20 Good Mornings
20 Squats
50m Travel Lunge
10 each Flutterkicks
10 Good Mornings
10 Squats

Time: Emma - 14.31

6/10/08

Today was the first time the weather looked to close out on us, however the team stayed commited were out. Which made for a nice change to train in a little rain giving a different invigoration to working out.

Warmup
Shuttle run with backward run x 2
Shuttle run with plank rotation x 2


Workout
15 Burpees with pushups
30 Travel Lunges (each leg)
5 rounds

Emma - 16.16
Cali - 16.31

4/10/08

Dynamic Warmup

Workout
Squat Jumps
Full body Situp
Spiderman Pushup
Superman
40-30-20-10

Emma - 19.57
Jane - 21.29
Cali - 22.58
Amanda - 21.33
Deb - 20.47

2/10/08

Here we work, agility, flexibility, speed, strength, stamina.

Warmup
Dynamic warmup


Workout
Lunge onto bench x 20 each leg
Plankups x 20
Bootstrappers x 20
Birdpickers x 20 each leg

5x

Emma - 26.10

29/9/08

First day of the school holidays, the kids came down and joined in towards the end of the routine which was great to see. Time to get the kids programme organised.

Warmup
Speed Warmup of
Squats
Mountain Jumpers
15s, 30s, 45s, 60s

Workout
Pt 1: 20 - Squat Jumps
25m side jumps to left
Pt 2: 20 - Flutterkicks
25m broad jumps
Pt 3: 20 - Pushups
25m side jump to right
As many rounds as possible in 20 min.

Emma - 5
Cali - 6
Fou - 7
Amanda - 6
Jane - 5
Rachel - 6
Lucy - 6