G'day guys, just reminding you all to get on the blog and post comments regarding the training you are undertaking, or anything else that you may wish to comment on. We seek feedback in relation to all aspects of training to make sure that we deliver the best service to you and improve it at every opportunity. So let us know your thoughts, good and bad.
Three weeks in now for the boot camp and even though a couple of guys have sustained small injuries overall everyone is tracking well. Noticeable improvements in the fitness of everyone has been observed and at this early stage I and the other trainers are looking forward to those final assessments, as everyone is going to smash them.
Last session of the week was a circuit that tested all. Aaron graced us with an appearance for the Friday morning session and was solid after a couple of days off. Afternoon numbers were down due to injuries, car accidents and a few other factors, but those that trained were solid.
Also dont forget guys that you can catch up sessions if you wish either during the boot camp or at the gym.
The HIT circuits for the rest of the week were well attended. Mention to Deb for her effort on Thursday and also SLOANY for not only smashing out a WOD, but following it up with a core session that finished him off.
A well done to DUNNY for Saturdays session. He jumped in half way through the trainers completing a bench mark workout (BARBARA) and destroyed it. Knocked GLYNNYs best time off the board and maintained it through all five rounds.
Good luck also to Petrina as she now sees a light at the end of the tunnel for her entrance in the WAP. Only a few months to go and Im sure that you will do well on your physical AGAIN....
Lastly and I will be reminding you right up to the date, OPEN DAY on the last weekend of February. Make every effort to get there guys as this will be your opportunity to compete against all others who have been training hard over the last few months, to see who is the TOP DAWG.
Well the day has been set. Grand Opening and the Open Day have been locked in for the 27th February between 10.00am and 2.00pm. Apart from the trainers going through a couple of smash sessions to show potential clients what we are about, we will also give you the opportunity to participate in WODs for prizes and bragging rights. Given the level that all existing members are at, should be an interesting day.
Apart from the WODs and competitions, there will be a BBQ and possibly a dunking tank so DUNNY can give it is his best shot at dunking some of the trainers that have put him through those sessions that he loves!! All in all it promises to be a great day and we hope to see you all there.
Monday and Wednesday sessions for the boot camp saw the tempo increased and everyone stepped up. Especially the Wednesday session where all the guys did a lot of sprinting, push ups, dive bombers, mountain climbers, situps and a few other nasties. Great effort again guys and it just shows that you all are going very well.
As for the leopard crawling, you can all look forward to that being part of punishments.
And James, what can I say man, just keep doing what you are doing brother...
After nearly three months, everyone that has been in the last few days for circuits undertook the baseline WOD and AMRAP again. Results have been significant to say the least. Everyone smashed the baseline times and completed more sets on the AMRAP then previously. Well done to GLYNNY who completed all movements without assistance and has the quickest time overall at 3.45. There were quicker, but if any of the movements were assisted, eg power bands for the pull ups, then you dont get the title..
Special mention to Robbo who destroyed both previous time and sets significantly and Stalk who backed up a sh.t load of wall balls the day before with baseline and AMRAP and who I am sure wont be able to move for the next fortnight he is away.
And who is this bloke Aaron who undertakes WODs that make normal people shake, but cant complete 18 holes of golf without going down injured....
Just about locked in a day for the open day. At this stage looking at the last weekend in February. It promises to be a full day with both clients and trainers undertaking intensive workouts giving those that are still thinking about undertaking REF training to see it first hand. Stay tuned for more shortly.
Steady progress for the boot camp guys this week. Finished the week with a solid session at the gym, which introduced a few to the HIT sessions we run. Good effort by all with some great individual efforts. Stand out was Ruth (8.44) in the morning sessions who completed the WOD in the quickest time overall with Julie (8.52) from the afternoon session not far behind.
Overall times as follows;
Morning: Ruth - 8.44 Afternoon: Julie - 8.52
Fiona - 8.55 Nat - 9.03
Sue - 9.12 Sandra W - 9.30
Sonia - 9.24 Ross - 10.15
Nikki - 9.34 Sandra V - 10.25
Katrina - 9.52 Rebecca O - 13.39
Mark - 10.27
Jess - 10.41
Pleasantly surprised by the performances of Sonia and Rebecca O who pushed through, even though she was spent after the second round. Sonia came out of nowhere to finish fourth overall in the morning session.
Keep going guys starting to see some great improvements in everyones fitness and this is only the second week!!
HIT circuits again tested all with "Aimee" and "Helen" being the big ones for the week. Gotta say the 3RM deadlifts earlier on in the week surprised a few and a I look forward to the next session of dead lifting.
Finished the week with "Aimee" with Glynny and Sloany leading the day. Unfortunately no running for Brandon!!
Lastly good efforts by the Saturday crew who gave up a sleep in to tackle the "Filthy 50." Sue and Jane smashed it and always a solid performance by the big fella Stalk, who finished in good time. Great effort also by Bec, who after a quick turnaround from work smashed herself with a circuit
and welcome to Heidi, Jane, Cariss.
Well guys I would like to start off saying that I am pretty impressed with both the group and individual performances so far this week.
Boot camp guys are really coming along nicely even with the soreness that is starting to catch up with a few. A couple of guys have sustained a couple of slight strains, which have slowed them down a little, but we will manage these over the program and ensure that you are back to being fighting fit sooner than later.
Unfortunately for one though, the issue of the early starts is causing this person a bit of grief, as he has managed to miss two morning sessions within the first two weeks of the course. A pretty fair effort. To this persons credit, they completed two sessions within the one day and then an afternoon session to catch up. I was quite impressed with the two sessions in the one day, as it was quite warm and the sessions were intensive. Good effort James!! I still think that you camped overnight at the oval, so you wouldnt miss the Wednesday morning session mate.
Good circuit session on the Tuesday with the return of the big fella Stalk, who came back for more after a suffering an injury about a week ago. Came back strong and did a couple of PBs including a 200kg Deadlift. As a result he became a member of the 200kg Deadlift club.... The one and only member. Hope to get a couple of more, including yours truly up there with you shortly mate..
Dawn and Brandon were the stand out for the day with good all round efforts including great times on the WOD. All in all though it was a good show by all and I appreciate the efforts of the guys once they had finished destroying themselves helping out those that were still working hard getting through. And SLOANY your still looking fit after the holiday brother.
Almost forgot to mention Aaron, who I promised would get a mention every post. Look forward to that Caveman workout tomorrow man... Nothing like a good plate push.
Good final session for the boot camp guys to finish the first week. A circuit was the WOD (workout of the day) with an introduction to kettle bells and dive bombers. Good efforts by all, even with the sprinklers interrupting play for the morning session. Special mention to Rebecca OGDEN in the afternoon session who with a fan club, put in a good effort and will no doubt be feeling it over the weekend.
For all boot camp guys, just remember the remedial training (punishment) for little indiscretions. For example, being late, missing a session (James BROWN), forgetting to wear your t-shirt (Fiona GAMBLE) or just being too loud (Fiona GAMBLE again). Looks like we have found our favourite person, who will no doubt continue to be a heat seeker for remedial training.
With the progression of some of our circuit guys, the training is starting to intensify and we are now introducing new exercises, which we will keep working in so everyone can master them. For all those circuit guys that have been training solid over the last couple of months, we are planning to introduce competitions for certain workouts, so you can compete against each other. Prizes will be awarded for quickest times.
We are also still working on setting a date for the grand opening and will let you know shortly.
Keep training hard..
Mixed results on the second day of the boot camp, with the heat playing a big part. The morning session crew started off well on the agility ladder and then the four cone drill, before the group run caused a few to struggle. All got through ok and with a few pushups, situps and JPC's chucked in worked really well.
Afternoon crew had the heat to contend with, but started off strongly again on the agility exercises. Unfortunately the four cone drill took its toll with the bear crawl causing a few problems for some. The group run again caused a few to struggle, but considering it is day two, all did well, even though a couple were a bit apprehensive at the end.
So well done to all boot camp guys and hopefully it wont be as hot on Friday.
Well guys, Boot Camp has started and all in all the participants did fairly well for the first day assessments. Good overall results for the strength tests, but the beep test was a mixed bag, with the best being Ruth at 9.1. Great effort Ruth!! The fellas will need to step up a bit with the best being James with 6.1. I should mention as well that the 2nd and 3rd best runs were both females (Nikki with 7.1 and Sue with 6.3). I look forward to a good intense 6 to 8 weeks and I am sure that all the boot camp guys, will improve across the board from the initial results. Keep an eye out for photos on the website as the boot camps progress
I have been fairly happy with all the guys participating in the HIT circuits. Aaron has been pushing hard and after overcoming some initial strains and injuries, is now figuring strongly over the last few circuits. With a little reluctance at the start, I think he has caught the bug and can only improve more from here on. Good effort also on the 500m row time trial mate, with a 1.38, which was a surprise to not only you but a couple of others.
On that subject the big man, Stalk has the time to beat with a 1.28. A few have tried and failed so far!!
I know I am a little late with this, but I wanted to say congratulations to Zayla with her beep test result at work, passed easy. Also, Charlotte who has a physical coming up, keep persevering and we will get you up to speed.
For those interested we have two Kettlebell courses running at REF facility in Wangara on the 20th and 21st February. The courses which include a basic instructor course on the Saturday and the advanced instructor course on the Sunday, are run by Ramon ENGLISH from the Kettlebell Training Academy and are well worth getting on if your keen. Check out their website for more info and pricing. Or let me know and I will be able to assist.
Well the past couple of days have seen you guys complete solid sessions. Morning session Tuesday saw the return of big Paul, after being away with work for few weeks. Looking pretty fit, he and Fiona completed good sessions. Enjoy your few days away guys and we will see you next week.
The afternoon sessions saw a couple of faces, not mentioning any names, Brandon and Dunny, recovering after a heavy Xmas New Year period, who at first looked solid to start with, but felt the hard yards after a couple of rounds. Still to their credit, both completed the workouts and I am sure felt better for it. Again good efforts by all regulars, with Dawn giving all the fellas a touch up in the end.
Ive got to say though, Brandons old man, Pete SLOAN is looking pretty fit with the all the training he has been putting in and I believe he is contemplating making a return to footy this season.??
I would just like to mention a morning regular, Aaron who has been pushing through the pain barrier consistently over the last month or so and is really starting to achieve good results in his overall fitness. Aaron has had to endure some niggling injuries, but has pushed through and is looking good. Keep going big fella!!
Wednesday saw some more new faces who did well in their first session. Welcome to Jess, Curtis and Renae. This session saw Lindsay PANKHURST achieve the best overall time, followed closely by Stalk who intends on completing every workout on the board before he heads off for work again. Crazy!!! Excellent efforts by all the girls and steady solid performances by Robbo, who pushed through in good time.
Finally, I would like to wish Rowan and Rachael all the best for their wedding this week and their future together.
G'day guys, just a quick update on latest training and individual performances . The circuit conducted on Monday saw some good efforts on the whole by everyone, even with the testing conditions, that is the weather.
Both Rach and Brea completed an intense long circuit in good time just pipping Stalk who completed the circuit in the best time for the previous session, knocking Glynny off his mantle. Mind you Stalk was unable to complete the run due to an injury, but the substitute exercise made up for it. Overall progression has been noticeable for all, including good improvements in technique and intensity.
Just a reminder of the changes concerning the morning sessions due to the commencement of our boot camps. Check the schedule to see the updates. There has also been a change in timings for sessions in the afternoons, which is also listed there. This applies as of 11th Jan 2010 for both. We do however remain flexible with people who finish work late or are running late and can fit you in for a session, even if one has commenced.
Don't forget the inclusion of the REF HIT Boxing on Mondays and Wednesdays.
Lastly, we are looking at having a Grand Opening at REF soon, so stay tuned for that. Chance for us all to get together for a BBQ and a few drinks.
Hi guys, just like to wish all of you a happy new year and all the best for the future.
With the start of the new year comes the opportunity for your training to go to that next level. As previously discussed all of you are progressing nicely and I as well as the other REF trainers look forward to further development.
Just a reminder for those looking at our boot camps. We kick off in approximately one week and I can assure you the same intensity will be incorporated in the boot camps as the HIT sessions at the gym.
On the training side of things, it was good to see the participation in the Saturday session. The quickest time, which was Rowdy CUSACK, knocked almost one minute of the previous quickest time by Brea. Just to give you an idea of the workout conducted, it included;
10 One handed Kettle bell Cleans
10 One handed Kettlebell Swings
2 min Skipping
10 Squat Jumps
10 Dive Bombers
5 JPC (Jack, Push, Climb)
10 Tyre Flips
10 Sledge Hammer; and then do all in reverse finishing with the 400m Run.
So all in all not a bad effort by all participants, who all finished within 20 to 30 seconds of Rowdy.
Again all the best for the new year and I look forward to seeing you all soon working off the Xmas and New Year cheer.
Brian - Trainer REX
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