Friday's Post

Anne started off the day nice and fresh after her week off. She performed the 1000m Row with a time of 5:25 - her best so far, 50 thrusters with a heavier than usual load of 5kg, and 30kg deadlifts. She then did two more rounds of half of the work load from the previous round. Anne had done this workout two months ago, yet she used a lighter weight back then. Despite having a heavier load this time, she not only beat her old workout time of 26:26 with a time of 24:24. she got a rowing PB as well. Well done Anne.

Sid was in at 9am as usual, her third session in a row. We did the WOD from Monday of this week as Sid was unable to join us: jump squat 21
one arm db press 18
jump pull up 15
As many times in 20 minutes

Sid achieved 5 rounds in 20 minutes. After which she did two more exercises for three rounds:
Sumo Squat with a 10kg dumbbell followed by 15 back extensions.

Overall it was a mean session which Sid devoured with pleasure. See you Monday Sid.

Liz and Frank (Dynamic Duo) were in for their third session this week and boy did we have fun. Starting with Tabatta squats for 8 rounds, they keep up a great pace for all 8 rounds. Next came the alligator walk, a unique exercise with great results - works the whole body in a different plane to usual. They did this for a minute until they had had enough of looking silly!?! Next came the ball slam - it went okay. Turkish get up for 2 minutes, Frank had 8kg and Liz had 5 kg. Next was an overhead Lunge - a very challenging exercise especially with weights they both used. Then came the olymipc rings, where Frank performed "skin the cats" and Liz did her variations of the theme. They skipped, did tabatta intervals of push ups, and if all this wasn't enough, we did knee and arm sprints at a 100% pace for 10 seconds with a short rest in between. It was a varied, challenging and intense workout, but fun none the less.

Margaret and Josephine finished the day off and i got them to start with rowing. 500m. Margaret equaled her best time of 2:35 and then Josephine achieved a personal best of 2:05 - another personal best for the week at GarageGYM. Straight after we got into some thrusters, sit ups and ring work. But it was the great rowing times that really took it out of them. Congratulations on the new 500m time Josephine. Lets aim to be the second woman to break 2 minutes.

See you all Monday and enjoy Coach Tommy's workouts.