Wall Ball Comp

Great day of workouts and results

Tricia was in and we toned down the session due to her high workload the previous week. Warm up, rowing, core work and stretching were the name of the game. Thanks for coming in Tricia, its probably the last place you felt like coming.

Anne, fresh and ready as always took to the stage. She clocked a 7:15 with a 2kg wall ball. We followed it up with 'perfect technique' deadlifts. Your technique really is outstanding Anne. reached a max weight of 4okg for 4 reps for 4 sets. You reached the second heighest weight for the girls Anne. Great improvements.

Dynamic Duo were in and ready for a challenge. These two young ones ripped it up, youth working for them in this exercise, Frank clocking the best time overall: 3:35 with a 5kg ball. Liz was close behind on 4:55 with a 2kg - one of the best times for the women. Well done to both of you, especially Frank for winning the wall ball comp! They both finsihed the day with deadlifts. Frank doing 80kg and Liz doing 40kg. Again Frank - that is your heaviest deadlift weight to date. Exceptional

Ginette wondered in as the dynamic duo were leaving, and having a time to beat for the girls, Ginette was keen to do just that - and she did. She started out with a 5kg ball for the first 50 reps, switching ot a 2kg ball for the final 100 reps; her time: 4:20 Second best girls time Ginette. She did lift the most out of all the girls in deadlift with near perfect strength. Your power amazes me Ginette. Keep it up!

I got the times mixed up and Sid and Jen ended up arriving together - not to worry though, the added motivation really pushed both of them to higher planes, so much so that their Monday session has now become a dual workout. I think I call them the deadly duo - they are both highly intelligent and strong women and not to be messed with! Jen scored 8:15 for the wall ball with a 2kg ball and Sid scored 7:30 also with a 2kg ball. They then went separate ways, Jen doing a massive 22.5kg one arm deadlift for multiple reps and really working hard while keeping great form. Sid pushed her way into her own record books, getting a personal best on the Push press with 7kg dumbells in each hand. Go Sid. I fnished them off with tabatta sit ups where they both kept up to each other and scored 14/11/10/8/8/8/7/9 reps. It was a fun session girls.

After the break, Frank and Josephine started of the next round of wall ball and Josephine won it for the girls with a time only 10 seconds behind the boys. She scored 3:45 wth a 2kg ball - not bad for someone who has a cold! Frank did extremely well and really used his head to get him through the 150 reps with the 5kg ball. He scored an outstanding time of 5:05. It was extremely impressive Frank. They both hit the one arm deadlifts where Frank really showed his strength, lifting a 22.5kg dumbbell for multiple reps. Josephine wasn't far behind on 20kg. I hope your hands are ok guys, and don't worry about the calices - wear them with pride!

Next was Jess, second session back and already showing improvement - 5:45 with a 5kg wall ball. Excellent work Jess. He also followed it up with near perfect deadlift technique - the best for the men - and lifted 80kg for multiple reps. This was the weight Jess was lfiting before his break so it is great to see him retain his strength.

Coral was straight after with a fantastic time of 4:22 with a 2kg wall ball. This was one of the best times and efforts for the tournament - Coral really pushed herself to the limts and the times show this. Congratulations on an excellent time Coral. She finshed off the session with some hard core work including tabatta sit ups for 6 rounds. She scored a perfect 10/10/10/10/10/10 each round.

Bob was in, first time doing wall ball for him so it took him a few shots to get the hang of it. But as soon as he did he got to work, posting a terrific time of 4:42. Great for a first attempt at the exercise. He then had a hard session after it with: pull ups 20/push ups 30/sit ups 40/and squats 50 for three rounds with no rest. He scored a time of just over 13minutes which is one of the best times ive seen for this combe. Great Bob. (I also caught a glimpse of his torso and his abs were buldging - whatever you're doing keep it up Bob - "GarageGYM of course!!!")

Sarah followed and like dad likedaughter, she did wall ball with a 5kg ball. She switched to a 2kg half way through and ended up with a fast time of 4:25. She also completed the same circuit as Bob and ended up with a time of 16:05. Super session Sarah and good luck in the coming tennis grand final.

Great Day. See you all next session.