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What’s Been Happening?
Super Saturday Surf Beach Special
We put a different spin on our Super Saturday session last week with a rep based strength/cardio mix that allowed everyone to move through the workout at their own pace. There were 6 different stations consisting of Skipping/Battle Ropes and Kettlebell conditioning drills paired with body-weight strength exercises such as TRX Pull Ups/Push Ups and Jump Lunges.
The first round was 10 minutes non stop. After a well earned rest we got stuck into it again for another 8 minutes and then finally 6 minutes to finish. It was a different challenge with lots of good feedback and we’ve since employed the same technique at our recent Conditioning session last night. Keep an eye out for more of these sessions over the coming weeks and months.
21 Day Spring into Shape Challenge
They’ve been learning the “10 Rules of Precision Nutrition” and via a quick Lesson on our Password protected Blog each day. The idea was never to try and get everything perfect throughout these 21 days but more so to create awareness about what they’re eating and what needs to change.
The follow up to this 21 Day Crash Course on Nutrition are some NEW specific 21 Day Challenges from the information they have learned. There’s a range of topics that will allow people to select something to focus on that best suits their goals.
Insider News
Kylie Thomson
back in 2010. She then trained as one of our Boot Camp clients for a number of years before injury kept her out over the Autumn/Winter seasons this year.
However she has recently returned, with her friend Kelli, as the newest members of our 430pm FitChicks group and has also been to Conditioning and a few Super Saturday sessions.
This past week Kylie racked up the most Performance Points despite a niggling wrist injury that would have kept most people away from training. We’ve strapped her into some hook-grip gloves that allows her to keep performing chin ups and deadlifts without the wrist issues and she’s been ripping in as good as anyone else this past week. Well done Kylie, it’s great to have you back on board.
Weekly Wisdom
What’s Coming Up?
Saturday 27th September
Monday 13th Oxober
Saturday 18th Oxober
Maybe they felt they earned a break after this….China has been the srcuoe of many inventions, including the Four Great Inventions: papermaking, the compass, gunpowder, and printing (both woodblock and movable type). The list below contains these and other inventions. The Chinese invented technologies involving mechanics, hydraulics, and mathematics applied to horology, metallurgy, astronomy, agriculture, engineering, music theory, craftsmanship, nautics, and warfare. By the Warring States Period (403 221 BC), they had advanced metallurgic technology, including the blast furnace and cupola furnace, while the finery forge and puddling process were known by the Han Dynasty (202 BC AD 220). A sophisticated economic system in China gave birth to inventions such as paper money during the Song Dynasty (960 1279). The invention of gunpowder by the 10th century led to an array of inventions such as the fire lance, land mine, naval mine, hand cannon, exploding cannonballs, multistage rocket, and rocket bombs with aerodynamic wings and explosive payloads. With the navigational aid of the 11th-century compass and ability to steer at high sea with the 1st-century sternpost rudder, premodern Chinese sailors sailed as far as East Africa and Egypt. In water-powered clockworks, the premodern Chinese had used the escapement mechanism since the 8th century and the endless power-transmitting chain drive in the 11th century. They also made large mechanical puppet theaters driven by waterwheels and carriage wheels and wine-serving automatons driven by paddle wheel boats. The contemporaneous Peiligang and Pengtoushan cultures represent the oldest Neolithic cultures of China and were formed around 7000 BC.[5] Some of the first inventions of Neolithic, prehistoric China include semilunar and rectangular stone knives, stone hoes and spades, the cultivation of millet, rice and the soybean, the refinement of sericulture, the building of rammed earth structures with lime-plastered house floors, the creation of the potter’s wheel, the creation of pottery with cord-mat-basket designs, the creation of pottery tripods and pottery steamers, and the development of ceremonial vessels and scapulimancy for purposes of divination.[6][7] Francesca Bray argues that the domestication of the ox and buffalo during the Longshan culture (c. 3000 c. 2000 BC) period, the absence of Longshan-era irrigation or high-yield crops, full evidence of Longshan cultivation of dry-land cereal crops which gave high yields “only when the soil was carefully cultivated,” suggest that the plow was known at least by the Longshan culture period and explains the high agricultural production yields which allowed the rise of Chinese civilization during the Shang Dynasty (c. 1600 c. 1050 BC).[8] With later inventions such as the multiple-tube seed drill and heavy moldboard iron plow, China’s agricultural output could sustain a much larger population. Source: Wikipedia