Last few session results guys;
20 Feb 10 - Tyre Flip special
Fiona - 20:21
Sam - 24:02
James - 26:10
22 Feb 10 - Lunge and Deadlift
Rowdy - 12:46 and 4:27
Rach - 12:26 and 4:56
Brea - 12:11 and 4:56
Aidan - 15:08 and 7.55 (60kg)
Kelsey - 14:36 and 8:29 (20kg)
Mike - 14:52 and 8:15 (40kg)
BB - 12:22 Rxd
Glynny - 14:02 and 5:29 (85kg)
Mez - 12:57 and 4:42 (70kg)
Anne - 12:41
Chels - 12:58 and 4:42 (60kg)
Zayla - 15:12
23 Feb 10
10:28 and 3:43
10:33 and 3:52
Christy - 11:51
Afternoon - CINDY
Deb Jnr - 20 rounds
Sloany - 19 rounds
Charlotte - 16 rounds
Deb B - 19 rounds
Dunny - 18 rounds
24 Feb 10
Rowdy: 6 rounds
Aidan: 6 rounds + 10 SDHP
Good result by all, looking forward to seeing some of you compete on Saturday and the opening.
Well done to the boot camp crew over the last couple of sessions. A couple of good solid hit outs with the boxing session and circuit sessions. Results all round very pleasing for trainers to see as you all have come a long way from the start. Im going to have to bump up the level a bit over the last week so prepare yourselves!!!
Remember final measurements will be obtained at the end of the first course and at the start of the second one. So Monday after the finish of the first course will be final measurements for the original crew and first measurements for the new crew. Those kicking on make sure you email Sam for final confirmation and we all look forward to seeing you at it again for Boot Camp 2.
The OPEN DAY is only 1 week away people. Try your best to get there. For the new comers, see what we are about, for you regular crew, check out the trainers doing a couple of intensive work outs and get some of your own back with the dunk tank. Remember kids are welcome, as we have the bouncy castle to keep them entertained.
Promises to be a great day and dont forget that we are running a couple of competition workouts plus a trial session for new comers.
Morning boot camp guys participated in a session at the beach Friday morning. Great effort by all with a surprise swim to finish the session off. Dan was keen to try out some GI Jane stuff at the expense of the morning crew, but you all did well even with the glare from Dans chest. Gotta work on that sun tan brother.
Arvo crew chose to do their beach session next week. Dont worry guys no swimming planned!!
Completed a good all round cardio boxing session. I am very happy with all your progress including the new guys Teresa, Cindy, Shelley and Catherine. Especially a great effort by Teresa, who continues to smash herself each session. Keeping going Teresa, your doing great.
Finally, here is the results from the Saturday session;
Fiona G - 20:21 - RXd (prescribed weight), great time and overall effort Fi. Flipping the heaviest tyre there..
Sam - 24.02 - solid...
Jess - 20.00 - did not complete, but still worked hard
Matt - 23.46 - Scaled but early days man, you gonna figure strongly in weeks to come
James B - 26.10 - nice man, RXd weight for the whole effort
Guys as part of keeping you in the loop regarding progress and times, I will now endeavor to regularly post your times. That way you will be able keep track of not only your efforts, but compare it to others as well as previous efforts, reps etc. You can monitor progress as you continue your journey training with REF. If any of you wish to see any of your previous results prior to today, let me know as all records from the commencement have been recorded. Eventually I will have a link which will have those results listed for your viewing and comparison. So here it is;
It has been a few days since I last posted guys, with being away on course and a few other things that have kept me busy. I would like to thank Chris for looking after you all over that weekend period and I'm sure you will all now appreciate me more after being put through one of his sessions. From all accounts the sessions at the gym by the boot campers and regular HIT members were fast paced and intensive.
As most of you know myself, Aimee and Dan went over east for a course to learn more wonderful ways of inflicting pain and we all found it very beneficial. Some of the warm ups themselves were more like training sessions, so even we were surprised when we had completed an intensive 'WARMUP' to be told that 'FRAN' was next on the cards. For those that aren't aware of FRAN, don't ask as I may be inclined to put you through it. (21,15,9 of Thrusters and Pull Ups for time)
Not only the trainers at REF but all of you have a big couple of months coming up with a couple more courses for the trainers to complete, the grand opening, the commencement of the 9.30am sessions during the weekdays and the start of our second boot camp. So make sure if you have been having a long Xmas break and are yet to get back into it, come down and check out what is going on at REF.
I would like to take this opportunity to congratulate Fiona on her Triathlon time. Over the weekend she knocked a huge 20 minutes off her previous time, which is an achievement and a half. So well done Fi and you should be able to back that up on the next one!!
Lastly guys make sure you check out the main page of the REF site which outlines a bit of break down for the open day. Again, I hope to see as many of you there as possible as this is your opportunity to compete against fellow REF members for the title of top dawg. Or if you aren't competing come down check out the workouts, jump on the bouncy castle and dunk the trainers.
Apology for not posting sooner guys, so here it is.
With the start of our Kings Park corporate boot camp, I'd just thought I would take a second to let you know how much you have to fight for space in Kings Park for training. There are so many boot camps/personal training sessions and other stuff going on, that I am still trying to work it all out, it is chaos.. In saying that if you are looking at doing some training its pretty good. Once you fight off the screaming hordes for the 10 x 10 piece of grass and get down to business, it all comes together. So to our corprate guys from Choice One lets crack on!!
Now to James, what can I say about James, the man is full of surprises. Three sessions in a row brother, we are all impressed, but I think I saw a swag in the back of your car so sleeping at the oval doesn't count man.
I would like to take this opportunity to welcome our newcomers to the morning and arvo session boot camps. It is a good effort to jump in half way through, with the existing guys already well established and progressing nicely. But you have all jumped in with both feet and I look forward to seeing improvements in your fitness, session by session.
With the Open Day coming up, the circuit sessions at the gym are starting to build up. The competitive nature of all the regulars is starting to rise up as the title of TOP DAWG
is up for grabs. I would have had my money on Glynny to be the man, but with the current efforts of Dunny, Sloany and Robbo it could be anyones. Then there are the girls, Fiona, Sue, Chels, Anne, Deb, Brea, Rach to name a few. All put in solid efforts and on the day could beat them all.
With that thought, I guess we will have to wait and see.......
Oh and nice T'shirts guys. I especially like how I am the most hated. As I said earlier, they aren't sanctioned REF dress, but I will allow them, just to remind me to push you guys that little bit more again and again and again.........
Just making sure you haven't forgotten, but its just only three weeks away from our GRAND OPENING guys. Again, I hope to see all existing members down there competing for the TOP DAWG position. As a bit of a tip at this early stage, if all the regulars make it, GLYNNY will be the one to beat, followed closely by SLOANY and the rest of you wont be far behind. But in saying that, any WODS with runs in them will see the 'roo dog' Brandon being the one to beat. For all of you who plan to bring the family, we will have a bouncy castle for the kids, the dunk tank for pay back on the trainers and a few other goodies for the occasion. So make sure you get there guys.
Our boot campers are now into their fourth week and I have got to say that Vanessa and Sonia from our morning session are progressing nicely. Big effort from Vanessa with the group run Wednesday morning. She was sick on the days prior to the session, but came down, gave it her all and completed the session. Great effort and keep it up Vanessa. All you guys are making steady progress and it is satisfying to see not only the effort you are putting in, but also the leaps and bounds in fitness levels. Well down( well DONE - sorry James) from all the REF crew.
Unfortunately Aaron was unable to make the Wednesday session due to soreness from the Tuesday session, but it was good to hear his motivational words to, not only the morning crew on Monday, but also his kind words to the REF trainers. Water off a ducks back brother.... I think you have upset Dan though, so can you both kiss and make up !!!
As for our arvo crew, solid effort on Wednesday guys. The fitness levels vary more so than the morning crew, but you all work well together as a team and push each other along, with a bit of assistance from us. Keep it up guys.
Welcome back to our HIT circuits, after a short break Deb, . It was good to see all the regular crew encouraging each other ( I suppose you can call it that, more like pulling the piss) for the Thursday session, with the end result being some very close and competitive times by all.
I know we have advertised it on our main page, but I just wanted to remind you guys of the weekday morning sessions at the training facility, staring as of the 16th Feb 10. The first session is Tuesday morning at 9.30am and it promises to be popular so get down to the gym and get involved.
Lastly, for our boot campers, I know I have spoken to you all about the beach circuit, but if you could comment further if you are keen or not on conducting a session down at a local beach (Sorrento or Hillarys) that would be good. At this stage I was planning for Friday week, but will have to change that to the following Friday due to training commitments by some of our trainers. But not to worry, Chris will be there to urge you on and keep you working hard.
Keep up solid efforts guys..
Brian - Trainer REX
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