Welcome to the Oxygen Health & Fitness Weekly Wrap. I”ve been quiet on the email front the past two weeks as I went on holiday to New Zealand and then spent the end of last week catching up. There’s been some big efforts at training of late and we still have plenty of great events coming up in the next few months to keep us all keen and motivated for the final quarter of 2014. Read on for all the latest news and updates.
Oxygen Health & Fitness
What’s Been Happening?
Winter Warrior Challenge into the final stages
There’s a couple of Members who have either met their tallies or are very close with just over a week to go. I only racked up 3 sessions last week from 1 NZ snowboarding sesh, 1 Conditioning session and 1 Spartan strength session. My personal tally has jumped up to 68/77. I’ll be adding Stretch and Super Saturday to my 3 sessions already this week leaving me confident I’ll get the 5 sessions in the final week of the Kiama Boot Camp Winter Warrior challenge. Let’s all bring it home strong for the final week of Winter.
MMA Boxing Boot Camp
We changed things up a little for last week’s Super Saturday session, taking things to the High School for a Mixed Martial Arts style Boxing session. There were 6 different stations incorporating Boxing, Kickboxing, total body Strength exercises and a few Conditioning drills. It was a great turnout of numbers and an energetic session to kickstart our weekend. Feedback was quite positive so keep an eye out for more Boxing sessions in Kiama before the year is out!
Here’s some of the action below:
Strength programs doin’ the trick
Spartan Training Club Kiama and FitChicks Club Kiama are both into Week 3 pf their Strength programs and it’s been a real challenge for our participants trying to squeeze out the extra reps. The guys are on a 3 x 10 rep hypertrophy style program whilst our girls are hitting 3 x 12 reps working towards hypertrophy and muscular endurance. Our programs are more commonly in the 4/5/6 rep ranges working on strength and power but this mini 4 week microcycle is a great way to change up the routine and focus on different muscle fibres. Keeping the strict form that we’ve developed working in the lower rep ranges is proving to be a good challenge.
Punishing Conditioning session
We’ve had a few weeks of Games activities, followed by a few weeks of Kiama Boot Camp Conditioning sessions involving Battle Ropes/Kettlebells/Skipping Ropes and Tyres. Then last night, the brutal “Punisher Sleds” made a return to Surf Beach and that familiar feeling of burning legs and screaming lungs was back with a vengeance. All up it was only 24 minutes of work but it was certainly a case of quality over quantity. Awesome work people!
This week’s Oxygen Health & Fitness Member of the Week goes to long standing Spartan Bruce Borchardt. Bruce has been on the comeback from knee surgery over the past 10 weeks, slowly working his way back to the types of activities he was doing prior to getting injured. One of the highlights for me was watching him tear up the Squash courts during our recent Oxywealth Games. He compiled the most Performance Points this past week from his efforts at Super Saturday, Spartan,Boxing and Conditioning. Top job Brucey and well done on being crowned Member of the Week!
What’s Coming Up?
Friday 22nd August
Kiama High School
Saturday 23rd August
Kiama High School
Monday 25th August
LAST WEEK OF WINTER PROGRAMS
Enjoy the challenge and strive for those targets
Saturday August 30th
WINTER WARRIOR BREAKFAST
Celebrations for our Winter Warrior Award Winners.
Will you meet your target? There’s one week to go!