Things are heating up

A beautiful days weather - a little windy but hey, that's Melbourne. Sid in first up with Coach Neim. A very quiet morning for the first time in a long time, giving us hard working trainers a little respite.

Bob first up in the evening followed close behind by Sarah. Bob, like the rest of the elite athletes, did the daily WOD of deadlifts, pull ups and burpees for 30-21-15-9 rep rounds instead of the usual 21-15-9. Of course, Bob is fit enough to handle it although today's session gave him a bit of a heart pumping workout. Bob is competing in the Victorian Penit Finals this weekend. Kick butt Bob!

Sarah did the new WOD of:

wall ball 50
box jumps 40
heavy squats 30
Sit ups 100
heavy squats 30
box jumps 40
wall ball 50

Of course Sarah handled it with ease and almost n o whinging. Go Sarah. Your working hard and the rewards are coming - not just in the gym but in everyday life as well. Keep it up.

Robert in to strut his stuff. Braggin about his latest purchase of a new car, i decided to take my envy out on him by also letting him do the elite level WOD as Bob did of 30-21-15-9 rounds. Again it got the heart rate up to near maximum levels, which is always the aim, and it tested his fitness. And, as always, he stayed strong to the end. In the old days Robert that would have burnt you out, instead you handled it gracefully. You really have come along way.

To finish, Erin again, making up for some time off. We did the second WOD with the legs emphasis and 80 sit ups. Again Erin swollowed it up despite a little muscle soreness. Excellent effort Erin, your consistency is what will get you your results. That is the SECRET.