Congrats!

Tomorrow is officially the last day of Winter Warrior! Congratulations - you made it!

Many took part in this weeks' EMOM challenge, but a special mention goes to John who completed it on both days. He only gets points for one, but all of the other benefits (see last weeks' exercise review) are doubled - great effort, John!

Training through winter can be difficult, but hopefully this challenge has helped in some way. Whether you're extending yourself, showing up for your team, or just appreciating a distraction, a little friendly competition never hurts. Next Friday night (16th August) the final results will be announced at the celebratory dinner - we hope you can make it! There's been a change of venue, to The Toxteth. Many of you will be familiar with it and will appreciate easy parking as well as not needing to pre-order. We'll start gathering from 6pm in The Terrace. Andy will have prizes to give out, but most importantly you'll have a chance to give each other a big pat on the back for making it through the hardest part of the year. 

To be sure we have a big enough table, please click below to indicate whether you can make it.

Count me in!

Not this time.

It's not all gloom at this time of year... The sunrises in the last weeks of winter are typically among the best of the year and as the days get warmer, so too will the mornings. Through the first month of spring there will be an opportunity to bring friends along, and incentives for you both if they decide to stick around. Whether as a one-off or with a view to something more permanent, training with friends is fun and adds another dimension of motivation. Who do you know, who would thank you for introducing them to outdoor training by the water, with a great group of people? You've got three weeks to think about...

Poppy will be with you in Balmain in the morning. Enjoy your last WW session for 2024, and have a great week!  

Last Week of WW!

Can you believe there is only ONE WEEK LEFT of Winter Warrior?!

Don't forget to save Friday 16th August for a celebratory dinner together at The Glebe Hotel. 

The plank challenge certainly threw a cat among the pigeons. I doubt anyone anticipated there would be 7 minute planks. Amazing effort John and Paul! Both teams worked hard this week, with the No Pressure Group really making the most of the challenge. The points table is now unrecognisable! 

BONUS POINTS CHALLENGE

Since this week challenged your strength and endurance, it seems only fair to provide an opportunity to leverage your cardio prowess. Turn up on Tuesday or Wednesday to take part in the EMOM challenge. There will be a combination of three exercises to be completed every minute on the minute, with one point awarded for every three rounds completed (to a maximum of 5 points). The more teammates you have participating on the day, the greater your potential to impact the final point score. If you'd like to know more about EMOMs, check out the exercise review at the bottom.

With the winning team still in question, there are at least five real contenders for first place. This is the week to show up! Everyone has an impact on which team wins, and by extension, who is in the running for first place.

Andy is looking forward to seeing you in Balmain tomorrow.

Good luck for the last week!  

Isometrics & A PLANK CHALLENGE

The mornings are getting a little lighter and the sunrises more impressive, as the second half of winter starts to tease warmer things to come. I'm told Thursday in particular, was a beautiful morning in the park. 

As promised (or threatened?), there won't be a points update this week. You won't be completely in the dark though, as both the team and individual leaders haven't changed. In one instance the gap has tightened and in the other the lead has slightly extended. At this point in the year its very normal to find motivation waning. The days feel short and we've all got plenty to do. Now is the time to get determined, make the most of your waking hours and keep your health and fitness on track. Remember your own goals and also think about how you can show up for your training mates. 

BONUS POINTS CHALLENGE

Turn up on Tuesday or Wednesday and hold a 4 minute plank, to get an extra 4 points on the board. Each person can only participate once and the challenge is for one week only!

In light of the plank challenge let's have a look at isometric holds in general. Planks are probably the most common example, but an isometric hold is simply maintaining a static position without movement to enhance strength, endurance, and stability. 

Benefits of Isometric Holds

1. Builds Strength: Continuous muscle engagement leads to significant strength gains.

2. Enhances Stability: Improves balance and engages core and stabilizing muscles.

3. Increases Endurance: Challenges muscle endurance, enhancing overall performance.

4. Low Impact: Gentle on joints, suitable for those with joint issues or injuries.

5. Mental Toughness: Builds resilience by maintaining challenging positions.

Common Examples

1. Plank Holds: Engage the core, shoulders, and glutes by holding various plank positions.

2. Wall Sits: Target quadriceps, hamstrings, and glutes by leaning against a wall with bent knees.

3. Static Lunges: Improve balance and target leg muscles by holding a lunge position.

4. Isometric Push-Up Hold: Build upper body strength by holding a push-up just above the ground.

5. Boat Pose: Engage the core and hip flexors by holding a V-sit position.

Isometric holds are a powerful addition to any workout and they're also easy to add at home. Netflix and V-sit, anyone? Challenge your body and mind, and achieve greater fitness results with these static exercises.  

Poppy will be in taking the Saturday session this week. Have a fabulous weekend, after you take a look at the photos from the week! The photographer has certainly had a busy one!