Games season. Injuries and the road to recovery.

Hey guys thanks for dropping by my blog post.

We have been watching Lizy compete in the annual Cf Games. She registered herself online in the 5 week competition that sees her complete a challenging workout announced each Friday and complete it by Monday afternoon.

For those that don't know Lizy, shes our roustabout funny girl who isn't afraid of a challenge. Shes strong willed and prefers to lift heavy than run distance. She knows her strengths and works on her weaknesses.

She has completed 3 of the 5 workouts so far and is sitting mid table in her division nationally. This is a great result, as its her first attempt at the CF games.

With 2 events to go, its a great result just to get through the 5 weeks in a healthy state. We will be videoing her for the event which needs to be submitted online for judging on Saturday between 4 and 5:30pm. Everyone is invited to cheer her on and bring some snacks and drinks because we like to party afterwards.

 Have a look at what she went through here.

On another note I want to mention Injury and how to look after yourself. It can happen easily and unexpectedly. We try to minimise any risk but you can still have an accident, especially when your pushing yourself to the limits. Take the time to ensure your listening to your coach, they have got an idea of what could happen. Stop what your doing if in doubt. If you do suffer an injury, stop and seek out assistance. Recovery time is dependant on the injury but ask your GP. On the way to recovery, even if you sustained an injury away fro the gym, we can always structure the workouts around your situation so you can still maintain some workout. If in doubt, speak to us and we will ensure your needs are met. All in all we will do everything we can to avoid injuy, but it can happen to the best of us. But know that you do recover, and you will be back to your best soon.

See you at the gym

Markus.

These days are awesome. Lifting the weights and running the paths in summer heat. Joy!

Were half way through February already and I haven't done a follow up blog post since before Xmas... my bad.

Ive been busy with the gym, true!

We have 17 members now and I cant stop my head spinning at the growth people are having. And in some cases losing...weight that is.

We have had some tough workouts too, I think the kettklebell thrust-er workout with the 400m runs got people happy.

I have new equipment.. Change plates so we can get accurate PR's, quick release collars..for all those weak wristed people...you know who you are. Extra skipping ropes. And some more 20kg plates... for Joel.

A few people have had hand rips. Some gyms dont like this phenom...I understand, it shouldn't happen. But it shows people are having a go and thats better than soft hands from doing nothing. A few tips... Dont use so much chalk, it wont help that much. And if your swinging on the rig... stop, it should be a controlled kip powered by core tension, your grip shouldn't slip.

If you do get a rip...Stop.  There's nothing worse than a bloodfest gore scene. We can tape it up and modify the movement. Remember, its just a workout.

Oh, I got dumbbells too. I heard about this fitness cult that like having an annual event that might include dumbbells...So I got the same ones they recommended...incase anyone wants to do a workout like that and video it for some reason.

Joel and I got some offcuts of rubber flooring from dynamic sports...They're in the same unit complex as us. The owner is a great guy, he said we could have his whole trailer of off cuts. Most were perfect. They were from an installation of a new CF gym in Sydney opened by Matt Murphy of "Search for Hurt" internet/TV fame. We managed to cut and fit most of the remaining floor space of our humble little space. Joy!

Anyway..that's about all

Peace out.
Markus.

The Gym, Christmas timetable and new year plans

The year is coming to a close and I feel the gym is only just beginning. Almost all the equipment I ordered is unpacked and ready for use. We are still waiting on the rest of the 20kg plates, they were on back order.

But, I have set up the gym to be a comfortable space for 6 to 10 people to train. There's new rubber flooring, mobility bands, squat racks for 5 people at a time, loads of plates and bars plus wall balls and kettle bells galore.

I'm sure that new year will bring a few positive souls out to test their fitness.

The neighbors are all nice. In the morning the courier company needs a fair chunk of space to load vehicles so care must be taken not to park inside the gates for 6am class.

Afternoons are easy as the entire space is ours. This still means we must respect the driveway speed limit of 20kmph. How good is the driveway! the 400m is to the end of the road and back exactly. So stoked with the road. One, because its fairly private, and two because as a coach I can watch everyone all the way from the compound to the main road.

The Christmas break will only be one week, closed on Saturday the 24th to reopen on Monday 2nd of January 2017.

Boxing Bootcamp will continue as per usual from Monday the 2nd. Gotta burn off that Xmas pudding. This time guys are allowed in also. And the price remains the same. $10 bucks per session.

Boxing Bootcamp: Monday/Thursday at 6:30pm and Saturday @ 12pm.

But the real McCoy stuff happens in the regular membership classes at 6am, 5:30pm and 6:30pm when Boxing Bootcamp isn't on. I have a passion for coaching and am a level one qualified crossfit coach, so my intention is clear... I want you to experience the most effective workouts in the world as much as possible. $50 per week gives access to Boxing Bootcamp and unlimited workouts on the rest of the timetable.

Learn to move your body with Olympic weightlifting, gymnastics and metabolic conditioning. Get in the best shape of your life.

In the mornings at 6am Josh and Nigel set the scores to beat on Tuesdays and Thursdays, whilst Lizy, Kyberley, Tess, Lauren , Brett and Mel have been most days at 5:30pm or 6:30pm. Were a fun group of regular people just looking for the best version of ourselves. We support each other, kids are welcome as long as they can understand that it can be dangerous when heavy plates and barbells are being thrown around. There's plenty of space upstairs If they need quiet space or they can hang out down stairs. They can cheer you on.

I also run a class on Saturday at 1pm for anyone keen to join Brett and Mel after the Boxing Bootcamp at 12pm.

In the mean time bring a friend along to a class and its only $25 to try it out.

Lets finish off the year well.

Markus.

Boxing Bootcamp

What started as a small get together for a few girls that I know, who were keen to continue doing some boxing training after the boxing gym in Bowral closed, has turned into a nice regular hangout 3 times a week.

The whole idea is to get women moving in a fun environment that's not too taxing, but can be if they want. And it needed to be so cheep that price couldn't be an excuse.

At $10 per session it was a easy call for the dedicated. The great thing was, that most of the girls had friends they roped in to join also. I have about 15 different girls training throughout the week. Some cant make it every time and thats ok. The idea is to get them in the door and start moving. After that its just not to kill them, and get a bit of sweat going.

A bit of loud music helps.

Im impressed with the support these girls give each other. New members are given the time to adapt and loads of fellow encouragement. Tips on technique can be heard between rounds and hugs of support and triumph shared at the end.

Its going to keep happening until Thursday the 22nd of December, where we will complete the final session of the year with a BBQ and a toast to our success. Because we have to celebrate these things.

Well done everyone
Lets finish off these final weeks of 2016  in our customary hard hitting style.

P.s. Boxing Bootcamp will recommence on the 2nd of January! ( Just 1 week off)

The new space. Unit E #5 Sagewick Place Moss Vale.

When you put yourself out-there and risk a bit of money on a dream, things seem to work in your favor. Some people that weren't really there move on, and others appear from the woodwork to help.

When you strive for your best self you find those who are your real friends, or at least outstanding people that you should reward.

Its been like that for the last month, opening my new studio space I had apprehension, was it the right thing to do?

Yes, definitely.

Ive signed on some new members and started a new boxing bootcamp for a budget price. Which has got some new faces involved and in the door.

The boxing bootcamp is about to kick into week 7 and a few of the dedicated ladies have lost some serious weight. Kelly F lost 10kg! Which I can only take partial credit for because she has a great role model in Sue C. Well done girls, your intensity each session is amazing.

I have to thank the full time members Josh, Nigel, Tess, Lauren, Brett, Mel and Kymberley. I include the boxing girls too (about 12 on and off...cmon girls make it more often) and we have quite a crew after only a month.

My goal by end December 2016 is to have 10 full time members and a regular 16 bootcampers.

The boxing bootcamp has been great, however Im going to open it up to guys also next and incorporate multi equipment stations as well as boxing.

This will mean 2 varied and unique workouts each session 3 times a week, and Im going to reduce the price to $20 per week, but make it a direct debit for the 8 weeks. This will be a commitment, so you have to pay if you come or not, but it rewards attendance with value and results, whilst punishing missed classes. Ill give a discount if payment is upfront.

So Its been a good move.

A special thanks to Jay, Tess, Josh T, Kaz, Joel, Joshi, Frankie and Lauren for giving me the encouragement. And a special thanks to Lizy and Leo my dearest family members for the greatest support I could ask for. Thank you