Wednesday - Wowday

It was a beautiful day full of beautiful clients.

The morning began with the Dynamic Duo (Liz and Frank B). Always ready for action we did the total body blitzer which involved:

Dips 10-10-10-10-10-10-10-10-10-10
Lunges &
Curl + Press 10-9-8-7-6-5-4-3-2-2

Together they used extremely heavy weights - Frank had 22.5kg dumbbells for his lunges and 15kg dumbbells for his curl and presses. Liz had heavy 10kg dumbbell lunges and 9kg dumbbell curls and presses. The Dynamic Duo cheer squad was in full effect as they smashed their legs and the rest of their bodies/ Both a getting trimmer and more terrific... P.S. A special note to Frank (shut your eyes Liz) a couple of girls in the street saw you leave the gym and wanted to know who that ripped and muscular man was!!! I told them that that gorgeous girl he was with was his wife - they still wanted your number(typical!) Keep up the great work - your both astounding everyone with your results.

Ginette - Magnificent Ginette. Always wanting a challenge and today was no different. She did the same WOD and used a massive 12;5kg dumbbells for her lunges will definitely make her sore. She also used a big 10kg dumbbell curl and press and did super dips. It was a great session topped off with 2 minutes of fast paced skipping to add to her fitness. Your new found health is radiating from every pore Ginette. Keep coming.

Jen was back after a month lay off and still looked as good as ever. Jen has fantastic genetics to begin with so she has a huge advantage whne it comes to looking her best. We did a meen cardio workout combining rowing - boxing - skipping. Great to see you back Jen - will get started at where we left off.

The afternoon session began with the return of Super Seb and his even super mother Mary. They also did the daily WOD of lunges and dips and curl + presses. Seb's loads were 20kg lunges and 15kg presses. Mary used 7kg lunges and 4 kg presses. After watching them both perform i reckon that Mary should have had more weights with both exercises and Seb also. Sorry for not making it heavier enough - next time! And as if this WOD wasn't enough - Seb finished with some gruelling Barbell shoulder work while Mary clocked a personal best time for her 1000m row - 5:55. Super session.

Gulnaz was in straight after and required a new workout as she did todays WOD yesterday. We focused on her upperbody with a four round workout of push ups - heavy presses(10kg) - and 20 dips. We broke it up with bench jumps. Overall all it was a superior effort which will garner Gulnaz superior results. See you tomorrow!

Finally, Jackie and Ruth were in...again...wanting more. Tonight they had the upperbody blaster that Gulnaz started. Jackie used a big weight of 10kg for the press and Ruth was only two kilograms behind on 8kg dumbbells. It was a ferocious upper body workout that they both were pushed in. No more easy sessions girls - Let's hit it full steam ahead. You've had your initiation and now your in the big league. You both showed you are capable by finishing with a short but intense core workout which will surely make you sore in the abs!

A great days training. Much soreness will be felt tomorrow and the next day...Enjoy it!