Workout of the Day

WOD 11.05.2015

Before we get into another week of Training, I would like to let you know about the new STRENGTH CYCLE which is about the start. For those of you who have not noticed already, there is a Whiteboard on the wall in the LIFTING SECTION which is updated every 3 days with a STRENGTH PROGRAMME which is FREE for everyone to follow.

The last CYCLE which finished a few weeks ago was very effective, the large group of members who stuck to it were rewarded with some great GAINZ including SQUAT increases of up to 15kg and PRESS increases of up to 7.5kg, plus other physical benefits such as INCREASED MUSCLE MASS.

If this is something that you have not given attention to before, I would strongly recommend that you give it a try, STRENGTH is a huge part of FITNESS which is sometimes ignored, especially by our Female members as it is believed that this will lead to appearing “Bulky” or that it will not help you to achieve your “Fat Loss” goals. This is fact is not true, gaining STRENGTH and in some cases if desired, increasing your MUSCLE MASS bring huge benefits.

For starters, it will improve your life out of the GYM by simply allowing you to lift heavy objects with less effort, which means regular daily tasks such as carrying shopping bags, picking up children or taking out the rubbish bags will be less of a task. Becoming STRONGER will help you to do more work in less time, which means you will feel a lot better during your Daily Workouts…. the Lighter an object feels during a WOD, the easier it will be to complete the required Reps which means your ability to do Work (Fitness) has Improved!

Another significant benefit of improving STRENGTH is that you are also improving your body’s ability to REDUCE FAT. By training your body to be STRONGER, you are also improving your MUSCLE FUNCTION & helping it to MAINTAIN/INCREASE MUSCLE which means you will use up more energy during the day which help your body to REDUCE FAT.

The new STRENGTH CYCLE will last 12 – 15 Weeks. The main programme will be written with a * next to it. For those of you who are just getting started, or only have a limited amount of time available for training, this is what I recommend you to follow. If you want to dedicate more time to your Strength Training, and are confident with more technical Barbell movements, there will also be a sprinkling of Olympic Weightlifting and a couple of Assistance movements thrown in.

One more thing… don’t forget about NUTRITION!!! Everyone has different GOALS in the gym and everyone has different needs when it comes to FOOD. You could be the most Healthy and Natural person in the world when it comes to the food you eat, however if you are not giving your body the correct AMOUNT of CALORIES it needs then you will not see the results you desire. Check out the website, its very easy to use and it will give you a rough idea of how much food you are currently eating, and then allow you to adjust your CALORIE INTAKE depending on the goals you create for yourself.

For any more info on the above, please message myself (Dave) or any of the Coaches and we will reply as quickly as we can 🙂

Warm Up:
Row 1000m
Stretch & Mobilise

Snatch Tekkers
Thruster Tekkers
Front Squat Tekkers

For Time Of:
10 Snatches @ 35/60kg
20 Over Bar Burpees
15 Thrusters @ 35/60kg
15 Over Bar Burpees
20 Front Squats @ 35/60kg
10 Over Bar Burpees

15 Minute Time CAP

* Scale WEIGHT as needed

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