Crossfit Kiama Archives - Oxygen Health & Fitness

Welcome back to the Weekly Wrap Newsletter from Oxygen Health & Fitness.

“The wrap” has been out of action for a while, coinciding with big changes in the structure and composition of Oxygen. It’s taken me some time to get my head around these changes as a number of spanners have been thrown in the works. I’ve also been without NBN since the first week of April so operating anything online has had its challenges. The good news is though, the original Kiama Fitness Group has kept rolling along getting great results for those who’ve stayed committed.

There’s some great new Winter programs ahead of us so I’m excited of where we’ll be come Spring time.

Read on to find out all about it…

Dave Lambert

Oxygen Health & Fitness

What’s Been Happening?

Winter Warrior Challenge kicks off for 2014

In it’s third year now, the Winter Warrior Challenge was designed to be a way to keep clients motivated and accountable over the colder months. In years gone by we operated entirely outdoors so having a competition or challenge was a great way of keeping people focused. Although we run strength training sessions at Kiama High School now, we obviously still have Conditioning and Super Saturdays outdoors and the challenge itself is a simple yet effective one regardless of the weather coming up.

The Winter Warrior Challenge is a great way to focus on the Process of training (ie how often will I train and what sessions will I attend specifically) vs the Outcome of training (I want to lose 5kg, tone up my stomach and fit into my skinny jeans etc.).

So, here’s how it works:

Winter is 13 Weeks (we’re into Week 2 now.)

Determine what is a realistic training schedule for you to commit to. For example, you may determine you can Mon-Thurs night plus Super Saturday.

Great, that’s a total of 5 sessions per week.

5 sessions per week x 13 weeks of Winter. That is 65.

Determine if you will be having any time away during Winter. It might be work related, holidays, anything. Subtract those days off your tally. For example, you may be going away for a work conference for 5 days. Now your total is 60.

Finally you may want to allow for the occasional slip up so you don’t feel totally defeated if you miss a session here or there due to work/illness/laziness. 3-5 slip ups over 13 weeks wouldn’t be a bad result if you complete 60 sessions.So, if we allow for say 4 slip ups, your final Winter Warrior Target would be 56.

Done. See how easy that was?

Now write that number 56 down in red pen in a big circle in your diary or a calendar on Saturday August 31st. Each time you complete a session write a 1 in a big red circle, then a 2 in a big red circle etc and just keep inching your way to the total.

If you’re on Social Media “check in” every Saturday and report on your session tally to help stay accountable.

Those that reach their target AND report weekly on their progress will win a free breakfast at The Brooding Italian.

New Programs for FitChicks and Spartan

After the chaos of Crossfit Kiama for three weeks, our strength training Programming returns to a more traditional approach over the Winter months. Rather than a 6 week block, our programs for Kiama Fit Chicks Club and Spartan Training Club Kiama will be periodised into 3 four week blocks that will see us through til Spring.

The first month has a focus on strength for 5 rep sets. This week starts off with moderate weights which allows us all to really focus in on technique and gain some confidence on some of the big compound movements. Really pay attention to the cues we give to ensure you gain the most you can out of each rep whilst also ensuring your own safety.

The volume of these sessions are probably a little less than we are used to but the focus is on good quality work. The sessions are probably around 40 minutes including some tough finishers.

Over the course of this month we will aim to increase weight almost every session and then by July we’ll be onto something different entirely.

Kayla Wrigley

I’m so pleased that this girl took me up on my invite to try out FitChicks! Since early April she has surprised herself and many other with her ability to lift heavy and push hard. During her final week of crossfit programming she belted out rapid fire power cleans, a ton of burpees and plenty of reps on the dreaded sled to rack up the most Performance Points and pip her FitChick buddy Lorien by 1 point. Well done Kayla, you’re our Member of the Week.

Bosu’s For Sale

We’re clearing out one of our storage sheds at Kiama High and offloading BOSU’s cheap. Purchase a brand new one (ONE available still in it’s packaging) for $160 or buy a used one for just $80 (7 available).