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.