Newsletter March 2020

A close up of a member working out on a ErgBike.

 

Good afternoon Everyone, 

Welcome to the latest edition of W.E.S. news.  We applaud everyone for braving the heat and getting to training during February.  We hope you found the de-load week restorative and are enjoying getting back into lifting some barbells.

 

Filming

We are very excited to share with you the videos from the filming that took place in one of our Saturday sessions in February. Thank you to everyone who attended that day, special thanks to Rosie, Paul and Lynne for taking the extra time to do testimonials.  You all made our West End gym shine. We feel very lucky to have the support of the W.E.S community and are very proud of what goes on here everyday. 

If you would like to view the videos, please click on the links below:

30sec Video 1 – https://youtu.be/AtTuzUYGPrE

30sec Video 2 – https://youtu.be/W4xzJPoUSik

60sec Video – https://youtu.be/wwFWuROz7ys

Testimonials – https://youtu.be/RiCjBYR88-w 

Coach Jess – https://youtu.be/9OCZ-U9RVkU

 

Programming

This week we commence a new strength cycle with our major lifts. Over the coming weeks the sets and rep scheme will progress as follows;

– 4 x 5 @ 75% 1RM (current/potential 1 Rep Max)

– 5 x 5 @ 75% 1RM

– 5 x 3 @ 80% 1RM

– 6 x 3 @ 80% 1RM

We have been laying the foundations since the start of the year. Now it’s time to work on building the strength. 

There are also a few new movements coming into our sessions. We saw landmine press last week and will continue to work variations of this movement throughout the next couple of months. For our second squat variation we will move away from Front Squat and start to look at the Overhead Squat. You may have also noticed there has been more KB work in the conditioning pieces. We will continue with this work and look to build a solid strength base in a variety of KB movements.

 

Workshops

We have two free workshops coming up in the next month;

 

KB Swing with Dan from @ScropChiro – Thursday 19th March, 6:30pm 

We thought Dan’s previous workshop on the Front Squat was great and have got him coming back for another.  Dan has a great perspective that will benefit your movements in the gym. For this session Dan will be  breaking down the KB Swing and sharing his tools and tips.

If you would like to know more about Dan, please visit https://scopechiropractic.com.au/.

 

Nutrition Talk with Tammy Spiller – Thursday 2nd April, 6:30pm

When considering your health and fitness it is hard to overstate the value of good nutrition. Tammy will be providing a general talk on nutrition with topics being discussed including: nutrition around building muscle and/or weight loss, and approaches for optimising your training. 

If you would like to a read more about Tammy, please visit https://tammyspiller.com/

 

These workshops are free to members and will be held instead of the 6:30pm Class on the above dates.

We ask that you express your interest in the workshops by emailing Jess;

jessjgreenaway@gmail.com

 

Running Event

We are very keen to organise a group of West End Strength athletes to participate in some kind of running event. We know there are a few runners amongst us, Jess is trying to become a runner again, and Billy likes a casual run from West End to New Farm and back. So we have found a couple of possible events and would like to know if there is any interest with the W.E.S members?

For those who are not so keen on running some of the events do offer a walking option. As another alternative we are going to offer an opportunity at the gym to do a “Big” Row/Ride or Ski. But first we need to settle on the running event.  Below are some of the most compelling options;

 

Brisbane Great South Run 2020 – Sunday March 29th

– half marathon, 15km, 10km, 5km & 1km options

Mother’s Day Classic – Sunday May 10th

– 10km & 5km options

Runaway Noosa – Saturday May 23rd

– 42.2km, 31.6km, 21.1km, 10km & 5km options

Brisbane Marathon – Sunday June 7th

– marathon, half marathon, 10km & 5km options

Bridge to Brisbane – Sunday August 30

– 10km & 5km options

 

Please let us know if you are keen to take part in any of these events by emailing Jess; jessjgreenaway@gmail.com 

 

Community Event

Leading on from the running we are very interested in participating in the Darkness to Daylight event. This is a 110km overnight run held on 27-28 May, which we would hope to build a team together for. 

If you haven’t heard of Darkness to Daylight the goal is to bring the “community together to raise awareness and funds for Domestic and Family Violence (DFV) prevention”. If you would like to know more information on this please follow the link;

https://www.darknesstodaylight.org/about/darkness-to-daylight

There are a few options for the running. If you are interested in taking part please email Jess;

jessjgreenaway@gmail.com.  

 

Influx

We would like to remind everyone about the booking feature for group classes via our app Influx.  There is a check-in Kiosk on the tablet at the gym which has been down for the last week but is now back up and running.  You can also access class booking via an app on your phone.

We are getting close to the time when booking for class will be essential.  We would like to encourage you to get in the habit of doing so at the start of the week.  Tuesdays 5.30pm class had nine members and our maximum class size is 10! 

 

Coronavirus 

The health and safety of our members and trainers is very important. We wanted to update you on the steps we are taking to maintain a high standard of cleanliness and hygiene in the gym:

– Trainers to oversee wiping down of all equipment after use.

– Ensure handwash remains full in the toilets and kitchenette.

– Provide spray bottles and clean cloths (under the sink) for post session cleanup. 

We would like to remind members to please be diligent in ensuring their equipment is appropriately cleaned after use.  At this time we request that this includes wiping down of all barbells, dumbbells and KBs or any other equipment that has been used during any part of the warmup, workout or cool down. Please access the spray bottles and cloths stored under the sink for this purpose.

We can help reduce the spread of illness through good personal hygiene.  We remind members that we have hand wash at the kitchenette sink as well as in both bathrooms. Avoiding the gym when you are feeling sick is always a good practice.  Now it seems more important than ever.

We always take the hygiene and cleanliness of the gym and its equipment seriously but will be especially vigilant at this time.

As always, if you have any questions about anything above or anything else gym/training/fitness related please don’t hesitate to get in touch. 

We look forward to seeing you in the gym and making strength gains during the next training cycle.

 

Your trainers, 

Jess & Joel