Morning Glory

Anne's follow up session after her victorious WOD victory last week. Straight away she beat her old rowing score from 2:33.9 to 2:31. A big help this time round was an improve in technique, which is where the real success in rowing lies; nice, long, powerful strokes. Anne completed her session in 27:20.

Then came Jennie. We got straight to work. This is her second week of three session a week from just two sessions a week. So be ready Jennie for a litle extra fatigue in the early days until your body adjusts to the new work load. She moved through the session extremely fast and really got a great session time of 22:06. Well done Jen. Her rowing times suffered a little this session because of the extra workload, but her strength still increased, especially on the bench press where she got through 10 reps on 20kg.

In came Ginette, fresh from a few days off. She almost beat her GaragGYM female rowing record, and clarly she can go faster. Within a couple of weeks I believe she will break the 2 minute barrier. Today she really moved fast throught the workout of the day. Hardly resting at all. She ended the day with an 18:05 session time. So far, Ginette is the WOD leader.

Sid had her first session today. We took it easy as we do with everyone first time round. We did a variation of the WOD and gave the body a little taste of what is to come. This is the first day of something great Sid. Stick at it and the the days and weeks will go quickly and your results will really start to show.

Good luck to the afteroon crew!

Pipped at the post

Last session today, Margaret and Josephine P. Together they shook up the leaders board. Both slamming the competition from the word go. Towards the end Josephine got a slight lead., but together, they both equalled the best and out did them. In the end, Margaret was on 11 strong rounds, and Josephine is our new WOD victor on 13 rounds - one behind the boys (watchout). Super work, both of you. Especially Margaret, all this time and you've been hiding this abundance of energy...bring it on!

Anne "the flower girl" wins the WOD

Congratulations to Anne. The last member to attempt the Ovrhead Lunge and Burpee workout and she gobbled it up with pleasure. A speedy start, and 6 rounds in ten minutes, I knew if she could keep it up she would reach a record 12 rounds for the girls and beat all the other men (except Seb on 14 rounds). Well, she did keep it up, and scored a monster 11.5 rounds to take the trophy for the days WOD. Well done Anne. Extraordinary fitness due to your consistency and 100% effort each session has led to your fantastic results. You'll be slicing up the slopes this ski season!

Baby Locked In Car

Todays Workout, Same as yesterday's (so everyone can have a go of competing!)

Tricia was in, a little flat, so we jumped started her with a 2000m row followed by som core work and stretches, and then finished with a 500m row, and what do you know...a PB, 8 second improvement: from 2:22 to 2:14.

In came Ginette, Our female rowing leader, and she really had to push to get through the 8 rounds she achieved. And push hard she did. It is not just a matter of how you score. More importantly, it is about pushing yourself beyond your limits, from the known into the unkown. This is the only way to improve, and it is what Ginette did. Well done.

Jen came in, equalled Ginette's score, well done Jen, who now is training three days per week. Watch her blossom as an athlete now!

Afternoon sessions were with Gulnaz, Bob and Robert. I got Gulnaz's times mixed and I arrived fifteen minutes later than she did. It was great to see her use the knowledge she has gained and began working out without me. And when I did arrive, we pushed even harder, scoring 7 rounds for the WOD. With a heavy ten kilogram plate overhead for every round. More than any other girl. Bob got stuck straight into it. 9.5 score. Great burpees, and even better to see his flexibility on the lunges improve dramatically. One day at a time, but it all adds up. Keep it up Bob, you keeo getting better.

And then Robert arrived. A busy week at work and he was a little low on energy, so we hit the mits instead and started boxing out the rounds. UNTIL... "baby locked in car!!!"

My partner, Tanya, came rushing in. She had left our fifteen month old daughter in the passenger side front seat (with the car keys under her) as my partner walked around to the drivers side front seat, and just before she got to the door, she heard the central locking, "lock".

Uh ho, no chance of getting lucky again and Ava stepping on the keys a second time. In the beginning it was alll fun, but as we fussed around, we all began getting distressed, and ava was crying. Racv came, but couldn't jimmy the door open, so I got a hammer, smashed the back window and saved Ava...

Sorry to cut our session short Robert, thanks for hanging around in support.

Parenting Lesson#2461 "never leave your keys in the car with a baby"

P.S> a special mention to two new members starting next week, Sid and Tim. We look foward to breaking you both in and initiating you into the GarageGYM way of life.

Nasty Workout . . . Even Nastier Results

Todays Evil Workout:

Overhead Lunges 15
Burpees 10

As many rounds as possible in 20 minutes.

First up, the Dynamic Duo, Frank and Liz. Both still a bit sore from last workout but still powered through this one. A massive 9 rounds each. Go Liz - catching up to Frank!

Then in came Jen. She was feeling a little aggressive today so we skipped the WOD and went straight into 5 rounds of 3 minutes of hard, fst and furios boxing. She pounded the mits so hard I think i bruised my hand!!! She was on fire. Technique has improved tremendously and for the first time ever I got a little frightened of her power. That session was slammin Jen. Go, go, go!

Then Seb, and a new recruit Lucille, in place of Mary, finished the night off. Together, this brother and sister team absolutely smashed any previous record for this workout.
Seb on 14 rounds and Lucille on 11 rounds. Seb keeps getting better and better. I have seen arms that big for a while. Lucille - I hope we didn't scare you off with intensity and you come back for another serving of GarageGYM.

Tommy was in today, organising his new position as a coach at GarageGYM. Tommy is a professional athlete in many sports. In his junior days he was squash champion. from there he took to sprinting and has titles in 400m, 200m and 100m events. I look foward to Tommy serving you up some of his awesome experience and extensive knowledge of the elite athlete world. Conversely, for all GarageGYM members, show tommy that just because we ain't classified as elite athlete, we can still train just as hard(if not harder!!)

Finally, to Jen, sorry I couldn't get it out to you earlier, here's todays quote:

"She's soft, and she's fat, and she's wearing my clothes, and she's getting too old, and she was born on my birthday, and I'm afraid if I stop training she'll catch up with me!"

Daddy daughter day

Tuesday mornings are daddy daughter day for Coach Michael so we are only open evenings. Frank P and Josephine were in this evening. Josephine was under the weather so she paced herself through various exercises although she did break the record for knee holds: 1 min 15 sec. Frank zipped through the WOD, he also pulled out a few flips on the olympic rings. I got a good photo of him and his tricep development for the website. I'll post it next time.

3 more days and the official name change occurs. Can't wait. Its going to be a good one...

One day at a time...

Yesterdays Workout:

Ring Pull Ups 10
Push Ups 10
Squats or Lunges 10
Knee hold 30sec

As many rounds in 20 minutes:

First up was Tricia. She really had a strong session. 9 rounds in total - huge number. She loves the ring pulls for all those who hate them!!!

Then came Anne, a solid 7 rounds. Could have snuck another round in as we finished on about 18 minutes but instead Iwe opted to break her PB on the 500m sprint. And that we did: ffrom 2:36 to 2:33. Super Anne. Each session counts.

Liz and Frank turned up late as always. We got straight to work. A woping 10 rounds in 20 minutes for Frank and 8 rounds for Liz. Frank had a go at his PB last session for the 500m row, this week it was Liz's turn. From 2:34 to 2:33.9. She smashed her old time by 10 seconds. Now that is improvement. Liz also noted that since starting training the numbness that she used to get every night (she is a long time hairdresser who uses her hands and arms in an uncomfartble way) has dissapeared. Another important reason to exercise other than physical beauty.

Coral was back after being Missing In Action. We gave her the basics - 12 rounds of push ups, squats and sit ups: 10 reps each. She really got through them quickly, 20 minutes max. Good to have you back Coral.

Gulnaz popped in. She scored a 6 rounds, and while lower than the other girls, she used a
massive weight on the lunges 12.5kg. And held each knee hold for 30 seconds complete. And did full push ups unlike most of the other girls who use their knees. Great strength Gulnaz.

Super Bob was in. Smashed the circuit. 8 rounds in total. But had the most weight for the lunges, 22.5kg each hand. OUCH! Plus i pushed him to a 60 second knee hold last round and he did it no sweat.

Sarah also returned after a couple of weeks off. We got stuck straight into it and she scored 8 perfect rounds.

So, at the end of the day, Frank B scored a winning 10 rounds and Tricia, on 9 rounds for the ladies. A special mention for Bob and Gulnaz for using the heaviest weights and hardest technique.