WEST WINDS COMMUNITY GYM

2011........

2010-12-28T08:25:00.000+11:00

Hope you all had a Happy Christmas and that you are enjoying some down time!
Gym timetable for 2011 is still up in the air but will kick in when school resumes - 16th Feb.

Safe Holidays.

Active Tasmania - All in Community Winner!!!!!

2010-11-06T10:40:00.000+11:00

West Winds Community Centre, through the gym, has won the All in Community Award with Active Tasmania. The $2000 cheque was presented at Launceston on Thursday. Thank you to all involved with the gym, to The Premier's Physical Activity Council and Medibank.

Humble beginnings four years ago.

CHRISTMAS FUNCTION

2010-11-01T15:01:00.001+11:00

16th DEC @ PEPPERMINT BAY
DRINKS/EATS/KIDS/MUSIC/END OF SCHOOL/END OF GYM (FOR 2010)/PRIZES............

ALL WELCOME! COME ONE, COME ALL! IT IS ALL ABOUT HIGH FASHION AND STYLE.

Cheque Presentation.

2010-10-29T13:41:00.000+11:00

Today, after a "special" Move For Life class - we were presented with our $2,500 cheque from earlier in the year by Kingborough Council Mayor - Graeme Bury. This money is from a successful application with the Council's Community Grants Program. Kingborough Council also launched thier "Retired Not Expired" program which has come through the Positive Aging Council and Albie cooked up an unreal morning tea - thanks everyone!!

Thanks KC for your support!

Gym TimeTable

2010-10-26T14:05:00.001+11:00

Term 3 Dates and Classes

For Info a.dsmee@bigpond.com

Mon 9.25 am c/c
Mon 2-3.00 pm Private Booking
Mon 4.15 pm - Kid's Gym
Mon 6.15 pm - Women's Only

Tues 6.15 am
Tues 9-11.30 - Private Bookings

Wed 9.25 am c/c
Wed 10.30 - Yoga
Wed 5.30 pm - Kid's Running Training - Woodbridge School

Thurs 6.15 am
Thurs 10-11.30 am Private Booking
Thurs 11.30 - Pilates

Fri 9.00 am - Move for Life
Fri 10.00 am Move for Life

All Classes $5
Yoga $15 or $60 for 6 classes
Pilates $8

Child Care $2 - must be booked the day before 62674713

Personal Training by request

Dates to Note:

13 Nov - noon - XF42S Opening, Climbing Edge, Bathurst St, Hobart.
21 Nov - Point to Pinnacle
4 Dec - Bruny Is Relay
14 Dec - XMAS Circuit and Morning Tea at Peppermint Bay
16 Dec - Last Class for 2010
16 Dec - Peppermint Bay - drinks/eats/kids/chillax!

Look Out Christmas is coming.....
.....is your outfit ready?

....the more!

2010-10-07T18:50:00.000+11:00

TUES 0615
Warm up
5 mins of 5 handstands, 5 pistols, 5 pull ups

WoD
15 min amrap
10 squat cleans (med ball, kb or bar)
10 burpees
20 DU or 60 SS

WED 0925
sun, warmth and views

workout on the horse arena

3min x 5 with 1 min rest in between
amrap
15 kb swings or squats
60 m run
15 sdhp
60 m run

Welcome to Natasha, Kris and Dan.

THURS 0615

snatch balance practice
WoD
3 x
20 wall ball
20 kb swings

for time.

Views from arena
photo by Phil H

The week that was plus more....

2010-10-04T20:33:00.001+11:00

Rainy, snowy and sunny days!

WED

6 min
Bike
6 min
4, 8, 12
Burpees, Box Jumps, Squats
6 min
4, 8, 12
Push press, Sdhp, Swing

THURS

FRI

Move For Life
4 min/bike
4 min/shuttles + squats
4 min/rows/step overs/squats

MON
20 degrees so I thought some running was in order.
8 min run 400m rest of time AMRAP
4, 8,12
jumping pullups/pushups/squats
8 min run 400m rest of time AMRAP
4, 8, 12
shuttles/broad jumps/walking lunges

MON Kids Gym
suicide relay
practice headstands/splits/pistols
outside obstacle course run/basketball bounce/forward roll/hop
skipping/bike/KTE
rings/juggling/box jumps
play

MON Night
Angie by numbers
10 pullups
10 pushups
10 situps
10 squats
AMRAP in 15 min

Sheree
Angie
100 pullups
100 pushups
100 situps
100 squats

21.34 (green-30 jumping/knees)

12 participants tonight!

West Winds and XF42S Crew

It is only 10 min!!

2010-09-28T08:14:00.000+10:00

West Winds

6.30 am
Carolyn: 10/6, 6/5, 6/5, 8/6, 8/6 = 38/28 (rxd/pull ups)
Phil: 9/19, 9/14, 9/13, 9/12, 6/13 = 42/71 rxd
Claire: 11/9, 9/8, 9/7, 9/8, 9/7 = 47/39 (35 kg/knees)
Daniel: 23/24, 23/23, 20/20, 18/18, 20/20 = 104/105 (50 kg)
Ann: Welcome back from OS
Bike/phone call/squats/phone call/situps/phone call/sdhp/phone call/pushups

Shrimpette before the change of colour!!

Sunday, Monday happy days......

2010-09-27T19:54:00.000+10:00

Sunday

A little get-to-gether. Carolyn, Matt, Lochie, Huon, Anna, Daniel, Holly, Ruby and Phil.
Front squat WoD

Phil - 91 kg
Anna - 87 kg
Daniel - 80 kg
Carolyn - 71 kg

Monday

9.25 am Circuit - raining, freezing, yucky outside but warm and great in the gym.
20 min circuit
every 4 th station - repeat exercise of your choice.

4.15 pm Kids Gym
bike/flutter kicks/forward rolls
chinese wrestling
Kids Fight Gone Bad
- wall ball/basketball
- sdhp
- box jump/step
- push press
- jumping pullups

Play time.

6.15 pm class
Welcome to Fiona.
FGB
3x
wall ball
sdhp
box jump
push press
bike (sub for row)

10 min stretch.

Outdoor workout gear.

Small reps are easier to handle?

2010-09-23T19:35:00.000+10:00

Wed saw a WoD of

2 Handstands
4 KTE
6 SDHP - heavy
8 Prisoner lunges (each leg)

Good job guys with the correct movement patterns and the sdhp weight choices.
Carolyn - 30kg bar
Sheree - 25 kg bar
Zoe - 24kg KB
John - 24 kg KB
Amy K - 20 kg KB
Megan, Miriam - 16 kg KB

WED - KIDS RUNNING TRAINING.

Outside and it was on like donkey kong.
1600m warm up to P.O and return
Technique work
Sprints on oval
Relays......and $2 challenge - won by Ruby.

THURS 6.15 am

"Nancy"
5x
15 OHS
400m run

(20 mintime limit)

Top job guys.
Claire and Marian - 7 kg
Lisa - 20 kg
Phil and Dan - 30 kg
Carolyn - mobility.

All in under 20 min.

Ruby in red, Finn in grey and Max in green. Nice and strong guys.

Sheree will be on to me!

2010-09-21T19:43:00.000+10:00

Haven't updated for nearly a week........sorry Sheree and the rest of the world.
Here we go for an all-in-one.

FRI
Move for Life 9 am and 10 am.

SDHP intro.
Workout
4x
bike or shuttle - 3 min
step - 1 min
rings - 1 min
sdhp - 1 min

Mon
9.25am
Couplet Circuit
Tabata - choice.

Mon
4.15pm KIDS GYM
Welcome to Finley.

Gymnastic warmup
Weight relays
Holds practice
Bike and running sprints
Play

Mon
6.15 pm
Pull up practice and intro - bands
Back squat
3-3-3-3-3
complete max effort of wall ball once bar is racked - 5 x

Tues
6.15am
PHIL'S B'Day - workout complete with terrible music.

Push Press Build up.
Wall Ball reps - Phil's favourite.
Tabata squats.

Beautiful Photo of Mason's Creek
by Phil Hirst.

No Gym Class 6.15 am this THURS due to expected icy roads and snow.

2010-09-15T19:20:00.001+10:00

I will be there at 9 am for anyone who is interested.

Aahhhh, Noosa. How I long for thee!

Kids rip it up!!

2010-09-15T19:17:00.001+10:00

Whoa there!! Kids out in force at the gym tonight. Running training hit West Winds due to bad weather and a equipment laden hall at the school.

12 kids. Warm up games. 10 min Circuit. Relays. Play Time.

I so want to be a kid again - everything is easy.
Welcome to Finley - Monkey Extraordinaire.

Daniel and gang.

Good things come in small packages.

2010-09-14T07:33:00.000+10:00

Small warm up - bike
Small skill development - skipping/hanging tuck hold (60/45/30 sec)
Small technique session - squat cleans (dumbells/kettlebells/med balls)

Small workout (10 mins)
1 min squat cleans
1 min burpees
x5

Small trigger point session.

Daniel, Em and Anna at Coastal CrossFit, Sunshine Coast, QLD.

Pain = 10 mins and a tennis ball.

2010-09-13T19:46:00.001+10:00

Warm up - Deadlift build up

Technique - squat cleans with dumbells/kettlebells/med balls

Workout - 10 mins

1 min each of squat cleans and burpees (alternating x 5)

Trigger Point - tennis ball work

Sheree - 8 kg kettlebells (16 kg)
Jess - 7 kg med ball

Jo - 4.5 kg dumbells (9 kg)
Lisa - bike/stretching/mobility.

The kids are getting stronger.

2010-09-13T19:38:00.000+10:00

Warm up -
Relay of bear crawls, running and tuck jumps

Workout -
Dumbell Thrusters
Ring Rows
Lateral Hopping
Handstands
.......30 secs of each for 6 mins.

Technique -
Skipping, KTE or Monkey and Assisted Pull ups.

Play time - 5 mins

Star of the day - Alex Kingston for doing best KTE and choosing Burpees in play time!!

Move For Life.

2010-09-13T15:32:00.000+10:00

Deadlifts!!!

What a strong bunch.
Deadlift technique and loading up to confidence and/or safe movement levels.

Heather/Pat - set up practice
Lynette - 45kg
Jan - 35kg
Kaye - 40kg
Lyn - 45kg
Trudy - 50kg
Anne - 35kg
Penny - 30kg

Well done Ladies.

Frosty Morn.

2010-09-07T08:45:00.000+10:00

Good job Claire for coming from Eggs and Bacon Bay this morning in the frost.

Deadlift play around

10 min AMRAP

10 Pushups (hands release)
10 Box Jumps
10 KB Swings

5 min Move as much weight as possible.

Deadlift - choose your own weight.
Phil - 60 kg x 80 = 4800 kg
Dan - 40 kg x 130 = 5200 kg
Claire - 20 kg x 50 = 1000 kg
Albe - 40 kg x 60 - 2400 kg

NO CLASS ON THURS 6.15 am this week.

Off to Bruny!!

Monday Night Thrusters.

2010-09-06T19:34:00.000+10:00

Warmup
90 sec - 60 sec
swing or squat
bike or skip
swap

1 Thruster the first min, 2 the second, 3 the 3rd.....when you can't fit that number of thrusters in the corresponding minute, take the next minute off then join back in counting back with the thrusters.....9, 8, 7, 6, .....etc 20 min time limit.

Well done Jess and Sheree using the 20 kg bar.

My hubby - Daniel (who was not at
Women's Monday night class BTW).

Kids Gym - Girls Rock!!

2010-09-06T19:24:00.000+10:00

All the girls this afternoon. Not a boy in site - though I suppose Noosa, Camping and "can't make it" are good enough excuses.

Get up Get down Game.
Bike/Ring Play - 2 min swap
Monkey Bars/Band Pull Ups - 2 min swap
Famers Carry Relays

Tug-o-war anyone?

Sheree

2010-09-05T17:11:00.000+10:00

This one is for you as I know you are always checking to see if I have updated the site.

Sheree's hubby, Alex.
Style and poise!

Move for Life

2010-09-05T17:07:00.000+10:00

Walking and mobility drills. It is always good to find those tight spots.

Squat test - mobility ankes/hamstrings/glutes - squat retest

Overhead position test - mobility band work for shoulders - retest.

Toby - RIP old boy x

Thurs am

2010-09-05T17:03:00.000+10:00

Lighter in the morning now and 8 turned up for a quickie and 20 mins of mobility.

1 min double unders
1 min wall ball
(x3)

http://www.mobilitywod.blogspot.com/ This site rocks. Have a look and get on it!

Outdoor WoD a few months ago .

Share Rod!

2010-09-05T16:59:00.000+10:00

....sunny, windy, wet.

Wednesday saw the class that is usually "Rod and the Girls" change to "Rod, 3 other guys and the girls."
Team competition with the one random member of the winning team winning a raffle ticket (woow).

WoD
2 Teams

Run 200m
KB swings
Box Jumps/steps
Jumping pull ups
Sit ups
Bike
Rest

One member runs 200m whilst the rest clock up reps on a station. When runner gets back, reps are recorded and each member moves on to next station. 20 min

Megan was the lucky winner.

Piper - Jess and Heath's daughter.

Back Squat 3-3-3-3-3

2010-08-31T16:27:00.000+10:00

Double Under practice/bike for warm up
Technique for back squat

WoD
3-3-3-3-3
Back squat
Hanging L/tuck hold

Phil: 95 kg
Heath: 95 kg
Daniel: 50 kg
Albe: 50 kg
Lisa: 50 kg
Carolyn: 50 kg

Photo by Phil Hirst

View from West Winds in all it's glory.

Monday Madness

2010-08-31T16:23:00.000+10:00

Three classes at West Winds today -
9.25 am class:
Hard'nup by Half
6 min: 15 KB swings/30 DUs or 60 Single skips
90 sec rest
6 min: 10 burpees/run 150m
90 sec rest
5 pushups(hands off at bottom)/10 m walking lunge (10kg plate)

each six min = as many rounds as possible.

Kids Gym:
4.15am
skipping/bike/shuttle runs
OHS with pole/wall
burpee side jumps
WoD: 1 min med ball walk/1 min OHS/1 min assisted pull ups
Handstand/plank/frog balance practice.
Play

6.15pm class:
bike/skip/OHS
3X
30 sec shuttle/30 sec squats/30 sec shuttle/30 sec squats/30 sec pushups/30 sec shuttle/30 sec squats/30 sec pushups/30 sec bar taps.

Moving in the hail.

2010-08-27T20:39:00.000+10:00

Learn to move classes saw smaller numbers today that I will put down to the rain and hail. The 12 that came along showed great commitment and moving better is certainly getting easier.

Warmup: mobility - pole/wall/air
Tech: OHS with broomstick
Workout: 12 min
1 min lunge - supported/wall/air/walking
1 min ring rows
1 min KB deadlifts
1 min rest
Stretch: 15 min

Anna walking lunge (10 kg plate) at BNE.

Burpee Ladder and a chat.

2010-08-26T09:24:00.000+10:00

Anna at the Brisbane Hard'nup Challenge.

Today's session saw double under practice for a warmup and skill development.

WoD
Burpee Ladder: complete 1 burpee the first min, 2 the second min, 3 the third min.....etc. Max time limit of 20 min. Your score is the minute you completed all burpees before the next min starts.

Lisa 14
Phil 14
Heath 16

Lovely burpees guys - nice, strong fall to the floor and a complete jump back into the vertical. Top Job!

Kids Running Training

2010-08-26T09:18:00.000+10:00

Light enough now to do a small part of the session outside again!!!
Session:
1500m run (outside)
Freeze tag
Discussion: slow/fast twitch muscle fibres
Core stability - lunge work
Cone running: jog/sprint/backwards/high knees: 3 mins
KB swing relay
$2 challenge: table tennins ball throw - winner Stefan.

Stefan powering to the line at the school cross country earlier this year.

Wednesday Workout

2010-08-25T16:20:00.000+10:00

Hi all - back from the sun and ready to roll. Classes are back to normal and thanks so much to Carolyn for holding the fort and looking after the gym.

Thanks to everyone for their kind wishes re my suprise win in BNE at the Hard'nup Challenge on the 15th Aug. It was an awesome day and great to have the family there.

Wed WoD

Warm up - skipping swap 10 wall squat/10 mountain climbers/10 lunge
Technique - POSE running drills and KB OHS intro.

WOD
8x
30 sec kb exercise of choice
30 sec rest
30 sec bar taps
30 sec rest

Coastal CrossFit kindly had us to train with them during our holiday. Thanks Chris.

Lots happening.

2010-07-30T13:04:00.001+10:00

New pull up bars are up, half court basketball court underway, stunning weather and big numbers to classes.

Monday Night Class being forced to hang off the bars so I can take a pic! Thanks guys!

Combined workout with crossfit42s went like clockwork a couple of weeks ago. Great weather, food and people.

Also - thanks to Holly for the quote of the week (maybe year).

Numbers Growing.

2010-07-13T16:42:00.000+10:00

Welcome back all those who have had a hiatus for a while - Lizz, Sue and Katherine. Great to see you at class again.

This morning saw Tabata pop up his ugly head, "ror" as opposed to "lol" as he is Japanese. Push ups were the killer but all participants got through it. Phil even remembered to count - again!

Carolyn will take class tomorrow, so watch out. Good Luck to all the children running in the State All Schools X/C at Symmons Plains tomorrow.

Drummond and Anna at XFit Regionals in SYD (May).

The week that was.......awesome!

2010-07-10T11:40:00.000+10:00

NOTE: SATURDAY 17th JULY, 9am, WORKOUT at WESTWINDS GYM, combined with CROSSFIT42S. ORGANIC COOKED BREAKFAST AFTERWARDS.
For more information:
http://www.crossfit42s.com.au/ or email a.dsmee@bigpond.com

Goings on over the past week.

Monday 9.25am class outside on the horse arena: forward running, backwards running, KBs and quad overload.

Kids gym: static holds, rolls, rings, bars and box jumps.

Evening class: Deadlift PR for Jess 85kg.
WoD Deadlift/pushups 45/15 x 10

Tues am: Deadlifts and pushups - technique workout and a wicked mixture to finish.

Wed: 150 KB swings for time. Every minute 3 sit ups/3 pushups.
Kids Running training - school gym.

Thurs: Fight gone bad. Jumping pullups subed for row. Congrats to Phil for counting 3 rounds. Anything is possible guys.

Friday: Move for Life classes. 15 min circuit. Static holds combinded with movements.

Second month of Winter?

2010-07-02T13:47:00.001+10:00

Whoever says that Tassie weather is sub-standard is mistaken. The weather during our Winter has been nothing but glorious.

Class numbers have settled and everything is rolling along well.

Updates:

- No Thursday class 9.25am during term 2.
- Kids gym has started 4.15pm Mondays. One spot left.
- Move For Life is still going strong with 2 classes on Fridays (9 and 10 am)
- We have received a grant to run another Optimal Health Lecture Series from Kingborough Council.
- Looking at getting pull up bars welded up as to cater for more swingers!

Carolyn (photo taken by Phil Hirst).

Classes over the past 2 weeks have seen an element of running/walking in order to take in the Vit D.

Apologies for the break in posts.

Anna.

Move For Life

2010-06-18T18:55:00.002+10:00

Well, after slamming my finger in the metal freezer lid, crying like a baby for 10 mins and downing Nurofen - I was ready for the first Move For Life Classes after the holiday break.

Thanks to the 16 who came out and got back into the groove of squatting, ring pulling, deadlifting and biking.

Mobility/wall squats/pole work

WOD
4x
3 mins bike
1 min squats
1 min ring rows
1 min KB deadlift

30/30

2010-06-17T20:33:00.001+10:00

Todays workout saw 4 exercises to rotate through. 30 sec on 30 sec off.

Bike/Static hold of your choice/Pullups/Thrusters

Suprise 5th exercise of Kettlebell swings that thrilled everyone.

Thank you to Albie and Mel for their hardwork catering for the National Families Day Morning Tea.

Finally!

2010-06-16T19:13:00.000+10:00

Finally, after months of trying, Thomas won the $2 challenge. Congrats Thomas!

Running training was held at West Winds where hill work was done in the dark (everyone knows you run faster when the sun goes down) and then the team was put through a circuit. Great work.

Running training will be held at the gym next week.

Kid's Running and Kid's Gym

2010-06-16T12:03:00.001+10:00

Eli finishing 2nd in the Gr.6 Boys Woodbridge School Cross Country.

Mon 4.15-5.00pm @ West Winds Gym
Kid's Gym: Grade 2 and up, learn/re-learn safe and functional movement patterns, play and try out equipment and stretch.
$5
Max of 10.

Wed 5.30-6.15pm @ Woodbridge School Gym during winter/Woodbridge Cricket Oval during Daylight Savings hours
Kid's Running Training: Grade 2 and up, for those children interested in running or have a passion for running. Skills, drills, games and challenges.
Free
Max of 20 (during Winter).

Phone:0447674009/62674009 if interested or email a.dsmee@bigpond.com

Usual Suspects

2010-06-16T11:52:00.001+10:00

First day class back after the school holidays and the usual suspects were there in the form of participants and movements. A bit of a taster today to get back into the swing of it.

5 min                             5 mins                     5 mins                           90 sec rest between set
10 wall ball                    10 kb swings           10 wall squats
5 jumping pullups           5 box jumps             5 KTE

CFNQ Jacket (notice the squat angel - each person chooses their favourite squat to have personalised on their jacket).

Term 2

2010-06-15T17:57:00.001+10:00

Morning Class was a rippa.......if only it was this light at 0615!

WOD

15 mins

15 x weighted lunges

15 x KB swings

15 x push ups

Finisher

tabata

jumping pull ups

back extension

...moonless night in the small town.....

2010-06-10T08:26:00.002+10:00

When I saw the overnight temperature (3 degrees) I had a strange feeling that only the tough would be up for early class. Boy, was I right. Dan, Phil, Lisa and Clancy!!

Warm up

2 min tabata swings (light)

2 min tabata bike (fast)

Technique movements

WOD

@ min on the min for 15 min

5 KB Push Press

5 KB Front Squat

5 Wall Ball

Cash out 5 burpees then join back in.

10 min stretch

Dan 12 KB, 12 KB, 7 WB

Phil 16 KB, 16 KB, 8 WB

Lisa 8 KB, 12 KB, 6 WB

Clancy 6 KB, 8 KB, 6 WB.

Lisa on a much warmer day.

To the Max.

2010-06-07T19:46:00.001+10:00

5 X

Max Reps

Pushups
SDHP
Burpees

CrossFit in Tassie!

2010-06-03T08:59:00.001+10:00

Free CrossFit Trial Sessions!

All ages, fitness levels and abilities welcome so get your friends together, come down and give it a go!
Sessions are free and no obligation.
Don’t forget to bring a towel, a water bottle and a smile!
Kingborough Sports Centre Martial Arts Area

Friday 4th June 5.30pm
Saturday 5th June 9.00am

Please register at drummond@crossfit42s.com.au or on 0412 110 308 to reserve your spot.

(Drummond competing at CrossFit Regionals, SYD)

Upside down

2010-06-03T08:04:00.000+10:00

WOD - 20 mins amrap
3 HSPU
6 pullups
9 squats

Streeeeetttcchhh.

2010-06-01T17:03:00.000+10:00

Thanks to Andy from Personal Best Fitness (see link at side) for coming down to take stretch and strength classes over the past 6 weeks.

Holiday Classes

2010-06-01T08:06:00.000+10:00

School holidays have rocked around and classes will be Mon 6.15pm and Tues/Thurs 6.15am. Kids running training will be taking a break also.

Mon night class

8 min bike intervals
8 min amrap - 4 ring rows, 8 box jumps, 12 squats

Tues am class

8 min bike intervals
8 mins amrap - 4 DL (75%), 8 box jumps, 12 KB swings

Photo session at gym today @10am and thanks to Drummond for the 18" boxes!

Last week of Term 1

2010-05-26T12:06:00.000+10:00

Outdoor gym, busy early mornings, kids running and cool weather. Get ready for Term 2 over the holidays and be prepared for the unknown and the unknowable. Bring spare clothes, small towel etc. Above, is the view from the workout today.

Make a move.

2010-05-21T21:32:00.000+10:00

Two great classes. Move for life is the biggest movement at the gym at present. 26 participants over two classes - phenomenal improvement - motivated - happy - taking control of their lives!

Thanks Carolyn for taking the second class so I could watch my eldest daughter run her school x/c.

Class
hip mobility, thoracic mobility, shoulder mobility

Sumo D'lift tech

WOD
12 mins
3 min stations
bike
band lifts
squats
d'lift

stretch

Hip extension (Heather), hip flexion (Anne) - beautiful!

Stretch class and Inter school X/C

2010-05-19T19:00:00.000+10:00

Boo Hoo! Final stretch class today. Thanks Andy for making us longer and stronger. Meat orders in today - thanks to everyone for supporting sustainable, local farming and healthy eating. Lots of great running happened at Huonville today at the inter school x/c. Congrats all the kids who gave it a go. (Holly on the rings)

Death by squats

2010-05-18T20:38:00.000+10:00

5x
30 sec exercise
15 sec change

Air squats
Lunges
Wall ball
KB front squat
OHS

Monday is sunday

2010-05-18T20:33:00.000+10:00

AMVDAP = as much vitiman d as possible. Outside for a beaut circuit of skipping, med balls, bike, kettlebells and mat work. Heaven on earth in Woodbridge this morning.

WOD
2 mins stations 20 min of above exercises.

City to Casino

2010-05-18T20:25:00.000+10:00

Finn, Max, Lochie, Ella, Ruby and Holly all lined up for the start of the 2.7km Primary Schools City to Casino race on Sunday. It was a beautiful day and they all had a great race. Ruby came in third over all for the girls and Ella fourth. Holly ran 2 mins quicker than last year and the three boys came in within 1.40 of each other, with Max leading Lochie in by a minute and Finn, the youngest (gr.2) another 40 secs back.

Ruby pictured in the school x/c.

Sugar and spice......

2010-05-14T22:09:00.000+10:00

Congrats to all the people who "Paleoed" over the last month.

Winners are Rod (mainly for his essay titled "Man and his inner-self") and Christine. Great job guys. You have each won a $20 gym pass and some meat of your choice from Snug Butcher valued at $30.

(picture: http://www.toothpastefordinner.com/ )

When life is good!

2010-05-14T13:07:00.000+10:00

Sometimes I just have to pinch myself. Working close to home (8 min bike ride), beautiful weather and surrounds, amazing, motivated people, a job I love......what more could I ask for?!

Move For Life Class saw 2 classes for the first time - 9am and 10am. 20 people in all. Huge improvements all round in squatting and movement control. It really is amazing what a difference can be made in a small amount of time.

Warmup

muscle contraction

shoulder/hip mobility

Workout

10 mins - outside

30 sec walking

30 sec squatting (air, pole, bollard)

Stretching

10 mins

Woodbridge School Cross Country

2010-05-13T17:52:00.000+10:00

Woodbridge Primary School X/C was held today on the bottom oval admist a crowd of parents and the low Autumn sun. The running kids from the Wednesday night training group performed fantastically.

Thomas 1st, Stefan 2nd, Eli 3rd (Gr 6), Lochie 2nd (Gr 5), Ruby 1st, Maisey 2nd (Gr 4), Sorin 1st (Gr 3) and little Sasha 1st from Kinder who comes to have a play in the gym whilst it is on.

Lochlan Carius is pictured sprinting to the line after picking up alot of distance on first place-getter in the second lap. Great running Lochie and a beautiful action.

Keep it up. Inter-school is next Wednesday.

Great form

2010-05-13T11:25:00.000+10:00

The 9.25am class showed great form in the holds, DLs and burpees this morning. Workout was the same as the 6.15am class but each set was 8 min.

The day was beautiful and it was a shame to be inside. But knuckle down, do the workout and then the day is yours!

Picture shows Lucy with great extension at the top of the DL and Ingrid locking in at the bottom position.

Stary night - Sunny day

2010-05-13T07:50:00.000+10:00

5 degrees, stars in the sky and late night fire training - mmmm, wonder how many people were going to get up for early classs this morning?

The hard core group didn't fail me and we had an awesome session. Everyone was then rewarded by why we live in the Sth Channel (picture - by Phil Hirst). The morning was a corker!

warmup

deadlift technique

3x bike, med ball cleans, lunges (60 sec each)

workout

10 min

45 sec on/15 sec off static holds

ring pushup, goblet squat, handstand, hang tuck, plank/side plank

10 min

deadlift (1/2 max) x 5

burpee x 5

amrap

Stretch

2010-05-12T20:57:00.000+10:00

Stretch class has been going great guns and there is only one to go. As hard as it can be, the benefits are amazing.

Kids running training saw a lighter session tonight as Woodbridge School have their school cross country tomorrow. Winner of $2 challenge tonight was Maisey (second left). How long can she hold onto a rope and hang off the ground? Longer than anyone else.

As the days go by....

2010-05-11T19:06:00.000+10:00

Well, nearly a week since the last post! So much has happened. Carolyn took Move For Life class on Friday with 14 turning out. Thanks mate, you did a great job. She also took Monday morning circuit - what would I do without her?

I went to the CrossFit Regionals in Sydney on the weekend where I came 21st out of 60. Great weekend. Awesome weather, people, competition and some pb's. Got a couple of muscle ups out and did heavy (40kg) OHS. Thanks so much to Coastal CrossFit, CrossFit Vic and CrossFit Adelaide for their support.

Today's workout back at the gym:

Warmup - broomstick work

30sec skipping/30 sec burpees (x3)

6 min

Strict press practice

6 min

3 ring T2B

6 pushups

9 B2B squats

6 min

10 heavy KB swings

10 box jumps.

Beautiful Amy (pictured) on top of Mt Wellington after the Point to Pinnacle last Nov.

Mid Morning

2010-05-06T12:57:00.000+10:00

The 9.25am class took on Tabata himself (people had other names for him after the workout though) and showed great range of movement throughout the exercises.

Quote of the day was from Rod (pictured) who after 2 rounds on the situp station, called it the "holiday station." By the 6th round his stomach was cramping and it was all he could do to hold on.

Great jumping pullups Megan (pictured) - must be the new shoes!

Everyone's Favourite

2010-05-06T07:50:00.000+10:00

Tabata - interval training like no other.
20 sec work/10 sec rest x8 (4min) for each exercise. Traditionally the exercises are pullup, pushup, situp, squat.

Today's wod
bike
jumping pullups
squats
situps

Anna is off the the Australasian CrossFit Regionals in Sydney to do heaps of muscle ups!!!
See you all on Tuesday 6.15am - Daniel will wheel me in.
(Heath, pictured, in the downward phase of the back squat).

Cable Guy

2010-05-05T19:22:00.000+10:00

All 4 bikes are up and running after the time and generosity donated by Luke Vanzino (pictured left). Thanks Luke for organising the repair of the stationary bike that has been out of action for about 6 weeks.

Great stretch class today - lots of laughing and great stretching. Lizz, we are all jealous of your special time with Andy!

Book your seat!

2010-05-04T08:06:00.000+10:00

Early morning seem to be the class to come to with 10 rockin' up for some gym action.

Workout

5min

bike 30sec on/30sec off

5 min

5 x ring work (choice of pullups, KTE, ring rows, dips, pushups)

10 x KB Swings

5min

5 x back squat

10 x mountain Climbers

Welcome back Heath from the north of the country.

Awesome workout, great effort.

Weight Plate Monday

2010-05-04T07:56:00.000+10:00

There are so many things you can do with weight plates - pushup off them, sit up with them, jump on them, over them, squat with them, thrusters, lunges, carry them........Two classes, two different circuits all using the theme of weight plates.

A 20 min, 45 sec circuit and an 18 min 3 min bike , 3 min circuit (x3) class. All in all hard and fun.

Welcome to the Jungle.

2010-04-30T14:29:00.000+10:00

Circuit was set up for half of the class whilst the other half worked outside and then swapped over. Logistically setting up for 22 is quite a feat and making sure everyone is catered for is the type of challenge we are up for.

It is awesome having Carolyn take the class with me as she is a natural.

My Mum is doing a particulary great job showing us how bar squats are done (pictured).

Two weeks time will see 2 classes a week offered - Fri at 9am and Fri at 10am.

2010-04-29T11:08:00.000+10:00

Workout (see photo).

Today's class practiced back squat for the first time, completed a 5 min wod and then got into some holds (static contractions).

Amy (pictured) wore some sensible clothing for once to class and smashed out some ring dips and 16kg kettlebell swings.

Angus and Saphire managed to destroy the entrance area by stealing money out of the tin, going through people's bags, knocking down all the photos , posting pins through the table,
strewing toys, nappies, balloons, dvds and food all over the carpet.........thanks Megan and Miriam for bringing them along!!! I think we need "Kids Gym."

Smile!

2010-04-29T08:10:00.000+10:00

Phil Hirst has been coming to gym for a couple of years now and has reaped the benefits of being consistent with exercise and diet. Phil is the caretaker at West Winds, boat builder, fire fighter, photographer, framer, father, husband, fixer of everything broken at the gym and probably alot of other things too. If you would like some awesome photos taken or pictures framed (and I have had both done), see Phil at West Winds.

(from Farewell Hill, Woodbridge - I think the gym is there somewhere.)

New Squat Racks

2010-04-29T07:58:00.000+10:00

Spot the set up photo? OK, I will help you. Carolyn is looking up, she is facing the wrong way, there is only one plate on the bar and she is laughing at my bad jokes. This is what happens when I forget to take a photo of squat rack action whilst the workout is on. We have to do a Bear Grylls and stage it. At least we admit it though!

Workout
10mins
back squat practice

10mins
either
(a) 4 sdhp
8 situp or back ext
12 kb thrusters
or
(b) 4 ring push ups
8 cleans (med ball/bar)
12 KB swings.

Strength and Flexibility

2010-04-28T14:03:00.000+10:00

Today was the third strength and flexibility class out of six that is being taken by Andy Gibbons - Posture and Stretch Therapist (as well as alot of other things) from Hobart. With a focus on mobility and being strong and flexible at the same time. It is easier for some than others but worthwhile, rewarding and you feel taller for the rest of the day.

(Lizz loves it much more than rope climbs).

Outdoor workout

AMRAP - 20mins
5 divebomber pushups
10 sdhp
15 mountain climbers
20 kb o'head lunges

Early Class

2010-04-27T08:08:00.000+10:00

This morning during the pouring rain we had a bit of choice with the workout. Counting how many rounds you could do in each 5 min and seeing if you could hold it or increase. Each person chose their exercises and all were different. We had holds, pullups, ring rows, situps, burpees, squats, cleans, overhead squats, pushups, kb swinds, front squats, wall ball, box jumps and back extensions. Good workout for mental strength, if you want to practice a skill or to rip through exercises you feel confident at.

Workout

3 x 5 min Sets

5 x ex.1

5 x ex.2

5 x ex.3

After the stretching was over, the sun was out, the rain had stopped and the day was going to be a good one. (Phil on the OHS)

Night Class

2010-04-26T21:06:00.000+10:00

You have to be tough to come out from beside your fire on a dark Autumn night and hit the gym. It is always worth it though - you never regret exercising. Monday night class has hit the big time lately with around 8-10 women making it for a fun, worthwhile night at the gym. Head torches next week guys!

Workout

20 min circuit

45 sec stations

(Sheree KB swinging)

Summer in Woodbridge?

2010-04-26T14:15:00.000+10:00

After an early morning of 3 degrees, the end of circuit class today saw sun - perfect conditions to try and get a little extra Vitiman D whilst stretching. A smaller class than usual but high on quality as 10 participants squatted, climbed, jumped and swung their way through the class. Remember to be prepared on Monday to workout outside! (Kate in a hip flexor stretch).

Casual Sunday Workouts

2010-04-25T14:23:00.000+10:00

There are usually a few of us that get together on a Sunday to have a workout. We often do different things, try new movements, give heavier weights a go or practice all the things we find challenging. Today we took some inspiration from http://www.crossfitfx/ and tried their workout day wods.

1. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Cleans 40/30kg

Knees to toes

2. 3 Rounds

15 OHS 30/20kg

20kg plate carry - 4 lengths of gym

9 Burpees

3. 5 min AMRAP

4 Ring Dips

8 Kettlebell Swings 32/24 kg

I think Sectionals for you next year Carolyn!

Time Table 2010

2010-04-24T19:35:00.000+10:00

Mon 9.25am Women's Circuit

6.15pm Women's Low Intensity

Tues 6.15am Mixed Class CrossFit style

Wed 9.15-10.15am Strength and Flexibility (c/c)
9.25am Outdoor Class (c/c)

Thurs 6.15am Mixed Class Crossfit Style
9.25am Mixed Class Crossfit Style

Fri 9.00am Move For Life

All Classes are 45min
Cost $5/class
c/c = Child Care $2

Welcome!

2010-04-23T22:18:00.000+10:00

Welcome to the online pages of West Winds Community Gym. Having started up just over three years ago with one class a week, numbers have steadily risen and we now host eight. Classes range from outdoor/indoor circuit, crossfit style classes (http://www.crossfit.com/), low intensity classes and Move for Life. Classes are based on functional movements where good motor patterns are taught and emphasised.

Todays class

Move For Life
Posture technique, squat work, mobility and stretching.