2011........

Hope you all had a Happy Christmas and that you are enjoying some down time!
Gym timetable for 2011 is still up in the air but will kick in when school resumes - 16th Feb.

Safe Holidays.

Active Tasmania - All in Community Winner!!!!!

West Winds Community Centre, through the gym, has won the All in Community Award with Active Tasmania.  The $2000 cheque was presented at Launceston on Thursday.  Thank you to all involved with the gym, to The Premier's Physical Activity Council and Medibank.

Humble beginnings four years ago.

CHRISTMAS FUNCTION

16th DEC @ PEPPERMINT BAY
DRINKS/EATS/KIDS/MUSIC/END OF SCHOOL/END OF GYM (FOR 2010)/PRIZES............

ALL WELCOME!  COME ONE, COME ALL!   IT IS ALL ABOUT HIGH FASHION AND STYLE.

Cheque Presentation.

Today, after a "special" Move For Life class - we were presented with our $2,500 cheque from earlier in the year by Kingborough Council Mayor - Graeme Bury.  This money is from a successful application with the Council's Community Grants Program. Kingborough Council also launched thier "Retired Not Expired" program which has come through the Positive Aging Council and Albie cooked up an unreal morning tea - thanks everyone!!

Thanks KC for your support!

Gym TimeTable

Term 3 Dates and Classes

For Info a.dsmee@bigpond.com

Mon 9.25 am c/c
Mon 2-3.00 pm Private Booking
Mon 4.15 pm - Kid's Gym
Mon 6.15 pm - Women's Only

Tues 6.15 am
Tues 9-11.30 - Private Bookings

Wed 9.25 am c/c
Wed 10.30 - Yoga
Wed 5.30 pm - Kid's Running Training - Woodbridge School

Thurs 6.15 am
Thurs 10-11.30 am Private Booking
Thurs 11.30 - Pilates

Fri 9.00 am - Move for Life
Fri 10.00 am Move for Life


All Classes $5
Yoga $15 or $60 for 6 classes
Pilates $8

Child Care $2 - must be booked the day before 62674713

Personal Training by request

Dates to Note:

13 Nov - noon - XF42S Opening, Climbing Edge, Bathurst St, Hobart.
21 Nov - Point to Pinnacle
4 Dec - Bruny Is Relay
14 Dec - XMAS Circuit and Morning Tea at Peppermint Bay
16 Dec - Last Class for 2010
16 Dec - Peppermint Bay - drinks/eats/kids/chillax!

Look Out Christmas is coming.....
.....is your outfit ready?

....the more!

TUES 0615
Warm up
5 mins of 5 handstands, 5 pistols, 5 pull ups

WoD
15 min amrap
10 squat cleans (med ball, kb or bar)
10 burpees
20 DU or 60 SS

WED 0925
sun, warmth and views

workout on the horse arena

3min x 5 with 1 min rest in between
amrap
15 kb swings or squats
60 m run
15 sdhp
60 m run

Welcome to Natasha, Kris and Dan.

THURS 0615

snatch balance practice
WoD
3 x
20 wall ball
20 kb swings

 for time.

Views from arena
photo by Phil H

The week that was plus more....

Rainy, snowy and sunny days!

WED

6 min
Bike
6 min
4, 8, 12
Burpees, Box Jumps, Squats
6 min
4, 8, 12
Push press, Sdhp, Swing

THURS


FRI

Move For Life
4 min/bike
4 min/shuttles + squats
4 min/rows/step overs/squats

MON
 20 degrees so I thought some running was in order.
8 min run 400m rest of time AMRAP
4, 8,12
jumping pullups/pushups/squats
8 min run 400m rest of time AMRAP
4, 8, 12
shuttles/broad jumps/walking lunges

MON Kids Gym
suicide relay
practice headstands/splits/pistols
outside obstacle course run/basketball bounce/forward roll/hop
skipping/bike/KTE
rings/juggling/box jumps
play

MON Night
Angie by numbers
10 pullups
10 pushups
10 situps
10 squats
AMRAP in 15 min

Sheree
Angie
100 pullups
100 pushups
100 situps
100 squats

21.34 (green-30 jumping/knees)

12 participants tonight!

West Winds  and XF42S Crew

It is only 10 min!!

West Winds

6.30 am
Carolyn: 10/6, 6/5, 6/5, 8/6, 8/6 = 38/28 (rxd/pull ups)
Phil: 9/19, 9/14, 9/13, 9/12, 6/13 = 42/71 rxd
Claire: 11/9, 9/8, 9/7, 9/8, 9/7 = 47/39 (35 kg/knees)
Daniel: 23/24, 23/23, 20/20, 18/18, 20/20 = 104/105 (50 kg)
Ann: Welcome back from OS
Bike/phone call/squats/phone call/situps/phone call/sdhp/phone call/pushups

Shrimpette before the change of colour!!

Sunday, Monday happy days......

Sunday

A little get-to-gether.  Carolyn, Matt, Lochie, Huon, Anna, Daniel, Holly, Ruby and Phil.
Front squat WoD

Phil - 91 kg
Anna - 87 kg
Daniel - 80 kg
Carolyn - 71 kg


Monday

9.25 am Circuit - raining, freezing, yucky outside but warm and great in the gym.
20 min circuit
every 4 th station - repeat exercise of your choice.

4.15 pm Kids Gym
bike/flutter kicks/forward rolls
chinese wrestling
Kids Fight Gone Bad
 - wall ball/basketball
 - sdhp
 - box jump/step
 - push press
 - jumping pullups

Play time.

6.15 pm class
Welcome to Fiona.
FGB
3x
wall ball
sdhp
box jump
push press
bike (sub for row)

10 min stretch.

Outdoor workout gear.

Small reps are easier to handle?

Wed saw a WoD of

2 Handstands
4 KTE
6 SDHP - heavy
8 Prisoner lunges (each leg)

Good job guys with the correct movement patterns and the sdhp weight choices.
Carolyn - 30kg bar
Sheree - 25 kg bar
Zoe - 24kg KB
John - 24 kg KB
Amy K - 20 kg KB
Megan, Miriam - 16 kg KB

WED - KIDS RUNNING TRAINING.

Outside and it was on like donkey kong.
1600m warm up to P.O and return
Technique work
Sprints on oval
Relays......and $2 challenge - won by Ruby.


THURS 6.15 am

"Nancy"
5x
15 OHS
400m run

(20 mintime limit)

Top job guys.
Claire and Marian - 7 kg
Lisa - 20 kg
Phil and Dan - 30 kg
Carolyn - mobility.

All in under 20 min.

Ruby in red, Finn in grey and Max in green.  Nice and strong guys.

Sheree will be on to me!

Haven't updated for nearly a week........sorry Sheree and the rest of the world.
Here we go for an all-in-one.

FRI
Move for Life 9 am and 10 am.

SDHP intro.
Workout
4x
bike or shuttle - 3 min
step - 1 min
rings - 1 min
sdhp - 1 min

Mon
9.25am
Couplet Circuit
Tabata - choice.

Mon
4.15pm KIDS GYM
Welcome to Finley.

Gymnastic warmup
Weight relays
Holds practice
Bike and running sprints
Play

Mon
6.15 pm
Pull up practice and intro - bands
Back squat
3-3-3-3-3
complete max effort of wall ball once bar is racked - 5 x

Tues
6.15am
PHIL'S B'Day  - workout complete with terrible music.

Push Press Build up.
Wall Ball reps - Phil's favourite.
Tabata squats.

Beautiful Photo of Mason's Creek
by Phil Hirst.

No Gym Class 6.15 am this THURS due to expected icy roads and snow.

I will be there at 9 am for anyone who is interested.

Aahhhh, Noosa. How I long for thee!

Kids rip it up!!

Whoa there!!  Kids out in force at the gym tonight.  Running training hit West Winds due to bad weather and a equipment laden hall at the school.

12 kids. Warm up games. 10 min Circuit. Relays. Play Time.

I so want to be a kid again - everything is easy.
Welcome to Finley - Monkey Extraordinaire.

Daniel and gang.

Good things come in small packages.

Small warm up - bike
Small skill development - skipping/hanging tuck hold (60/45/30 sec)
Small technique session - squat cleans (dumbells/kettlebells/med balls)

Small workout (10 mins)
1 min squat cleans
1 min burpees
x5

Small trigger point session.

Daniel, Em and Anna at Coastal CrossFit, Sunshine Coast, QLD.

Pain = 10 mins and a tennis ball.

Warm up - Deadlift build up

Technique - squat cleans with dumbells/kettlebells/med balls

Workout - 10 mins

 1 min each of squat cleans and burpees (alternating x 5)

Trigger Point - tennis ball work

Sheree - 8 kg kettlebells (16 kg)
Jess - 7  kg med ball

Jo - 4.5 kg dumbells (9 kg)
Lisa - bike/stretching/mobility.

The kids are getting stronger.

Warm up -
Relay of bear crawls, running and tuck jumps

Workout -
Dumbell Thrusters
Ring Rows
Lateral Hopping
Handstands
.......30 secs of each for 6 mins.

Technique -
Skipping, KTE or Monkey and Assisted Pull ups.

Play time - 5 mins


Star of the day - Alex Kingston for doing best KTE and choosing Burpees in play time!!

Move For Life.

Deadlifts!!!

What a strong bunch.
Deadlift technique and loading up to confidence and/or safe movement levels.

Heather/Pat - set up practice
Lynette - 45kg
Jan - 35kg
Kaye - 40kg
Lyn - 45kg
Trudy - 50kg
Anne - 35kg
Penny - 30kg

Well done Ladies.

Frosty Morn.

Good job Claire for coming from Eggs and Bacon Bay this morning in the frost.

Deadlift play around

10 min AMRAP

10 Pushups (hands release)
10 Box Jumps
10 KB Swings

5  min Move as much weight as possible.

Deadlift - choose your own weight.
Phil - 60 kg x 80 = 4800 kg
Dan - 40 kg x 130 = 5200 kg
Claire - 20 kg x 50 = 1000 kg
Albe - 40 kg x 60 - 2400 kg

NO CLASS ON THURS 6.15 am this week.

Off to Bruny!!

Monday Night Thrusters.

Warmup
90 sec - 60 sec
swing or squat
bike or skip
swap

1 Thruster the first min, 2 the second, 3 the 3rd.....when you can't fit that number of thrusters in the corresponding minute, take the next minute off then join back in counting back with the thrusters.....9, 8, 7, 6, .....etc    20 min time limit.


Well done Jess and Sheree using the 20 kg bar.




My hubby - Daniel (who was not at
Women's Monday night class BTW).

Kids Gym - Girls Rock!!

All the girls this afternoon.  Not a boy in site - though I suppose Noosa, Camping and "can't make it" are good enough excuses.

Get up Get down Game.
Bike/Ring Play - 2 min swap
Monkey Bars/Band Pull Ups - 2 min swap
Famers Carry Relays

Tug-o-war anyone?