BLOG 4 - Week 7 & 8 – Sleek Geek Team S.A. – F.I.C.T January 2013
Take the summer colds, allergies and bronchitis add some immense summer heat along with a touch of skipping and kipping and you have the Sleek Geek team stirring the fitness neighbourhood..
Week 7 :
We now look down at our hands covered in chalk as our gloves are shredded from strength work, so much for Harbinder being some of the best quality sports gloves. Gloves are now replaced with chalk at each training session and we joke as to needing industrial strength construction hands as our strength work goes even bigger.
With summer colds and bronchitis we prowler forth and find the inner wave of inner strength so as not to sit out a session as the learning Jarrod now offers in speed with strength work is key information for competition day.
With focus W.O.Ds I eat enough for 5 grown men before our training sessions to ensure that I have the physical strength to keep up and self-compete some. Our team session at EVO and OUR COMMERICAL GYM becomes an inspiration to onlookers as we now very verbally shifting from preparation mode to PRE COMP mode as we scream out our beliefs! In my take I will never be able to do commercial gyms again as at Evo no one looks at you while deadlifting, squatting, running the prowler or benching your own body mass like you must be on stimulants (legal and illegal) as a woman to push your body to this level.
Double unders (nothing to do with Ozzie nor downing beers) - has much to do with speed and skill.
Yes from day dot in our childhood years skipping was a past-time but a double under is something I have only seen pro boxers display with finesse and skill. We've taken to leaning this technique and hopefully it’s a hop and a skip on competition day.
With the possibility of an ocean swim on F.I.C.T competition day we take to the water this late in competition in preparation and we simply HOPE YOU DO NOT HAVE to swim the icy water of Camps Bay as it will take some 3 months to prep for a 1 km ocean swim and we are 3 weeks out to the F.I.C.T challenge.
For all the misplaced muscle groups there is Roland Mensikovas, the specialist in soft tissue relief who comes highly recommended and highly appreciated.
We now look down at our hands covered in chalk as our gloves are shredded from strength work, so much for Harbinder being some of the best quality sports gloves. Gloves are now replaced with chalk at each training session and we joke as to needing industrial strength construction hands as our strength work goes even bigger.
With summer colds and bronchitis we prowler forth and find the inner wave of inner strength so as not to sit out a session as the learning Jarrod now offers in speed with strength work is key information for competition day.
With focus W.O.Ds I eat enough for 5 grown men before our training sessions to ensure that I have the physical strength to keep up and self-compete some. Our team session at EVO and OUR COMMERICAL GYM becomes an inspiration to onlookers as we now very verbally shifting from preparation mode to PRE COMP mode as we scream out our beliefs! In my take I will never be able to do commercial gyms again as at Evo no one looks at you while deadlifting, squatting, running the prowler or benching your own body mass like you must be on stimulants (legal and illegal) as a woman to push your body to this level.
Double unders (nothing to do with Ozzie nor downing beers) - has much to do with speed and skill.
Yes from day dot in our childhood years skipping was a past-time but a double under is something I have only seen pro boxers display with finesse and skill. We've taken to leaning this technique and hopefully it’s a hop and a skip on competition day.
With the possibility of an ocean swim on F.I.C.T competition day we take to the water this late in competition in preparation and we simply HOPE YOU DO NOT HAVE to swim the icy water of Camps Bay as it will take some 3 months to prep for a 1 km ocean swim and we are 3 weeks out to the F.I.C.T challenge.
For all the misplaced muscle groups there is Roland Mensikovas, the specialist in soft tissue relief who comes highly recommended and highly appreciated.
Week 8 :
If you are not feeling like your chest cage is being ripped open with each prowler set or a touch of hulk madness coming on with each weight thruster, your brain has simply not notified your body that it is in pre comp mode!
Here is an example of a basic strength session and I do mean basic :
Deadlift Warm-up:
65kg – 5set of 2 for speed
Superset:
4 rounds of 4 reps each
Block lifts (40kg)
Deadlifts (30kg) standing on resistance band and bar hooked with chains
Deadlifts with centre bar on 30kg
Box jumps on 45cm – 5 sets of 5
Prowler Partner work 1:
Person 1 – push prowler to line 1 (4 lines)
Person 2 – 5 burpees at line
Repeat x3 till end of line
Swap over
Prowler Partner work 2:
Push prowler to line 1, sprint to opposite wall and back
Push prowler to line 2, sprint to opposite wall and back
Push prowler to line 3, turn and repeat
Tug of war :
Take some 200 kgs+, inclusive of Jarrod, throw it all on Santa's sled, attach a 15 kg rope and a go-pro and you have a beast of a team work out. As we pile on and off the rope like worker ants the aim is to sled pull this monster 3oo meters in a sprint with a turnabout and a power crawl to the finish line.
In 8 weeks Jarrod has taken us from newbies to strength machines and for this we are most thankful as without Jarrod's guidance we would have never even thought of saying out loud - 'WE SIMPLY CAN'!
Note from Jarrod : 'These girls have more work ethic and determination to better themselves than most men ever have.' Now this said by a man that eats iron bars as a snack and set S.A records in powerlifting.
The look -remember this : having the 8 pack for show is very different to actually having the strength to compete in a 2 day competition with the fittest pro's inCape Town
We are now stirring with excitement as the calendar to competition day is in full count down. We have 2 weeks of beach drills, sprints, strength sessions and swimming sessions that would give the military a run for their fitness money but we are in it and are already winning - as finding the starting line is achievement step 1.
Jarrod is truly the best along with EVO FITNESS so if you feel like change in your life step forward and Jarrod will take you on a journey of strength while toning and tuning your body.
I leave you with this thought.. The fittest woman in the world so crowned for the last 2 years running is a slight of build woman and does not rip with Hulk size muscles nor does she turn green on competition day. The matter of size seems to be the key topic everywhere I go, except for EVO FITNESS. There seems to be a belief that mass equals strength. I say try me, I might be pint-sized but what I may lack in height and body mass I make up for in strength in self-belief. Watch this YouTube video of our fittest girl in the world proving that size is not a factor unless you make it one in your grey matter..
http://www.youtube.com/watch?
If you are not feeling like your chest cage is being ripped open with each prowler set or a touch of hulk madness coming on with each weight thruster, your brain has simply not notified your body that it is in pre comp mode!
Here is an example of a basic strength session and I do mean basic :
Deadlift Warm-up:
65kg – 5set of 2 for speed
Superset:
4 rounds of 4 reps each
Block lifts (40kg)
Deadlifts (30kg) standing on resistance band and bar hooked with chains
Deadlifts with centre bar on 30kg
Box jumps on 45cm – 5 sets of 5
Prowler Partner work 1:
Person 1 – push prowler to line 1 (4 lines)
Person 2 – 5 burpees at line
Repeat x3 till end of line
Swap over
Prowler Partner work 2:
Push prowler to line 1, sprint to opposite wall and back
Push prowler to line 2, sprint to opposite wall and back
Push prowler to line 3, turn and repeat
Tug of war :
Take some 200 kgs+, inclusive of Jarrod, throw it all on Santa's sled, attach a 15 kg rope and a go-pro and you have a beast of a team work out. As we pile on and off the rope like worker ants the aim is to sled pull this monster 3oo meters in a sprint with a turnabout and a power crawl to the finish line.
In 8 weeks Jarrod has taken us from newbies to strength machines and for this we are most thankful as without Jarrod's guidance we would have never even thought of saying out loud - 'WE SIMPLY CAN'!
Note from Jarrod : 'These girls have more work ethic and determination to better themselves than most men ever have.' Now this said by a man that eats iron bars as a snack and set S.A records in powerlifting.
The look -remember this : having the 8 pack for show is very different to actually having the strength to compete in a 2 day competition with the fittest pro's in
We are now stirring with excitement as the calendar to competition day is in full count down. We have 2 weeks of beach drills, sprints, strength sessions and swimming sessions that would give the military a run for their fitness money but we are in it and are already winning - as finding the starting line is achievement step 1.
Jarrod is truly the best along with EVO FITNESS so if you feel like change in your life step forward and Jarrod will take you on a journey of strength while toning and tuning your body.
I leave you with this thought.. The fittest woman in the world so crowned for the last 2 years running is a slight of build woman and does not rip with Hulk size muscles nor does she turn green on competition day. The matter of size seems to be the key topic everywhere I go, except for EVO FITNESS. There seems to be a belief that mass equals strength. I say try me, I might be pint-sized but what I may lack in height and body mass I make up for in strength in self-belief. Watch this YouTube video of our fittest girl in the world proving that size is not a factor unless you make it one in your grey matter..
http://www.youtube.com/watch?
- Rossan Benjamin
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