Another day - another muscle fibre gained

A great days training today. Aldo had a tough one, three rounds of rowing, pull ups, dips and over head Db lunges. Today got Aldo's heart rate up a bit more than usual, but still he managed well, scoring nice consistent rowing times and doing more reps of the pull ups consecutively. Great going Aldo.

Sid in and we did a variation of the WOD which proved even more challenging. Still the rowing for the three rounds but we combined it with deadlifts, sitting shoulder press and squats. All with heavier than ever attempted before weights which Sid gobbled down. Her rowing times were very fast and even and all up it was a smashing session which we both enjoyed. Exceptional session today Sid. Well done.

Christie in again, second session back after her month long break. I decided not to take it easier on her, but of course she still survived it. Again the same WOD as Sid, but with a little extra weight on the push press. You did extremely well Christie and I look forward to more demanding sessions as we get back into our routine again.

And Jen brought the sun with her again today so we took full advantage of it outdoors. 10 x 60m sprints at 100% to really make Jen sore the next day. Superb form, great speed and the stamina to last the whole ten, Jen did very well indeed, a session I'd like to give other GarageGYM members. Sprinting is one of the best ways to cut away the fat, build strength, and feel great. As always, it comes at a price, it is a very demanding session.

Coach Tommy and Coach Michael shared the afternoon session, with Michael D, Frank P, Josephine, Jackie, Jess, Erin, Mel M and Alex all under the direction of Coach T. Mel W looking absolutely radiant and Mary and Frank P, and Belinda and Paul were under the guidance of Coach M.

Paul did very well and is already getting compliments on his "work in progress" physique, Belinda has switched to once a week, but while she is here, she puts in 100% and has extraordinary fitness. Together they push each other and are a great team.

Mary always does well, and despite Seb's absent, the session still went along strong. A lot of fun was had, and Frank P is always looking for a challenge. Keep up the workload both of you - too much in this case isn't a bad thing.

Mel W had a hard and fast one and again shaved 7 seconds off her rowing time. All up she worked her butt off, and it was a great workout all round. Keep going Mel!

Here is the time Id like to re-cap the exceptional rowing performances that have been achieved in the past few days:

Jess S 1:59 (the second girl ever to break 2 minutes)
Erin 2:02 (a whopping 14 second improvement)
Jackie S 2:02 (almost under 2 minutes - come on Jackie)
Mel W 2:03 (proving she can keep up with the best of them)

Paul 1:52 (only new here but after the title of fastest man)
Alex 1:50 (another new comer with great potential)

A great new bunch of talent who are going strong, keeping the GarageGYM competition alive and allowing for greater progress as a result. Great going everyone. See you all tomorrow.

A warm welcome is always needed for two more new recruits jumping aboard the train to optimum fitness this week. Robert who has shown his dexterity already by not procrastinating and joining up for a Saturday morning session. And Michael P, ready for a battle, starting here tomorrow afternoon. Welcome to both of you.