Is your training a little comfortable?
Do you take it easy every training day?
Don't.
Challenge yourself.
Pick a bigger hill to run or walk up.
Pick a heavier weight to lift.
Do 15 Burpee's every minute instead of your normal 10.
You will be amazed at the improvement you make physically and the pride you feel emotionally.
#KeepFitHaveFun #gymrussell #ChallengeYourself
Deficit Handstands were part of the circuit today. 5 rounds for time.
5 single arm DB push press each side.
5 C2B
5 deficit HSPU.
Toasted shoulders at the end.
The Splits challenge is on for 2018. Trying to work away at this after each training (once the body is warmed up). Anyone else keen to join in?
#KeepFitHaveFun #gymrussell #splits2018
Troy Taylor and Patrick Howard like this
GetFit.
A wet, muggy morning to train.
A wet, muggy morning to train around an injury.
A wet, muggy morning to train around an injury with no excuses.
Well done Patrick and Jo. You have a great attitude.
#KeepFitHaveFun #gymrussell #attitude
Patrick Howard likes this
GetFit. Jo and Patrick are back. Let the training begin.
Great to see you guys this morning and to see that the break has allowed you to rest, relax and be enthused about being back.
#KeepFitHaveFun #gymrussell #Weareback
Patrick Howard likes this
Pull up alternate training
These holds, purchased from an Indoor Rock Climbing centre, are a great way to mix up your Pull up training.
The other benefit is the finger strength that you will gain from using these holds. It also gives me a new appreciation of the strength and skill that Rock Climbers have.
Remember to always look for a way to give an edge to your training, to keep your body guessing and your mind fresh.
#KeepFitHaveFun #gymrussell #pullupsaregreat
Chris Bedford and Laura Bedford like this
Wall balls are an exercise that makes me want to do Burpees or stub my toe. This is not a good attitude towards an exercise that has a lot of benefits. So a change of attitude, a 20min EMOM and I felt like I was making small improvements.. Work on your weaknesses team.
#KeepFitHaveFun #gymrussell
Troy Taylor likes this
Practicing a press from the headstand. Tough. A way to go but the journey has begun.
What can you make a start on?
#KeepFitHaveFun #gymrussell
Wade Russell and Patrick Howard like this
Trying to improve my Squat
I back squatted last week and when I watched my technique I realised my elbows were flaring out behind me, affecting the upward part of the squat. The bar wanted to go horizontal in its path instead of up. I focused on keeping my elbows down today (as much as my mobility allowed) and this made a big difference. My upper body remained more upright (less stress on my lower back).
You are always learning when you train. Try to be aware of what your body is doing. Film your technique for self-coaching or showing to your Coach to get advise. Keep on learning team.
#KeepFitHaveFun #gymrussell #etmcrossfit #learnandimprove
Jin Won, Patrick Howard and 2 others like this
Waiere Falls Trip
A short clip sumarising my walk yesterday. Waiere Falls is a beautiful spot with a great view from the top looking out over the Hauraki Plains.
The rain and cloud rolled in on the way up but the sun was shining through when I was heading back down.
The track is good and well marked. The signs indicate 45 minutes to the base of the falls and a further 45 minutes to the top.
All filming was done using my GoPro - thank you Kurt.
p.s. If you need any fashion tips on what gear to tramp in, I may or may not be the person to ask as this will depend on your definition of style.
#KeepFitHaveFun #gymrussell #trampfit
Amanda Bunn, Kylie Browan and 8 others like this
Justine Russell and Niki Vel Cruz like this
Day 2 of 2018.
An important part of your exercise success is consistency.
Better to do a little on a regular basis than start of with a hiss and a roar and burn out 2 weeks later.
Be consistent team and you will be successful.
#KeepFitHaveFun #gymrussell #consistency4success
Julie Brooke likes this
Practice makes perfect? Well, this is far from perfect but getting a little better. Persevere team. Don't give up.
JHong Jung, Jin Won and 1 other like this
The Mighty West Coast
What a beautiful day to get out and explore. I was able to complete part of the Hillary Trail today, Bethels through to Constable Rd. The track is great and is full of surprises. This bay was a shape I have not seen before. The combination of the rolling surf, the wind, blue skies, floating clouds - a great day.
Exercise does not always have to be indoors. Stay fit so you can get out and enjoy the country you live in.
#KeepFitHaveFun #gymrussell #outdoorexercise
Gym Russell, Wade Russell and 4 others like this
Gym Russell, Julie Brooke and 2 others like this
Christmas afternoon antics.
I hope all had a great Christmas day. My lovely wife gifted us a Slack line and so it would have been rude to not have a go on it. I managed to balance on it a little, but if you blinked you would have missed it. We then wondered if we could use it like a parallel bar........and yes you can. This was an attempt at a Hanging Bar Planche. If you pause the clip just before I hit parallel, it almost looks like it should.
#KeepFitHaveFun #gymrussell #etmcrossfit #workoffChristmaslunch
Julie Brooke, Chris Bedford and 4 others like this
The Reindeer Horizontal bar routine. Difficulty level is 0.8. Event held at ETM Crossfit. The participant numbers were not large and I do hope to podium next year.
Wade Russell, JJ Purton Jones and 5 others like this
JJ Purton Jones#winning! I think that def deserves a podium place!
4 weeks agoCoach - "If you want to succeed, be consistent."
Client - "But Coach, its the holiday's."
Coach - "If you want to succeed, be consistent."
Plan your exercise through the holiday's.
Team up with others and train.
Motivate each other.
Maintain the exercise habits you have developed.
Enjoy the holidays and enjoy your training.
A final thought - make it Fun.
#KeepFitHaveFun #gymrussell #trainwhereverwhenever
Troy Taylor likes this
Your health is important.
Improving your health through exercise is an investment in you.
Don't let others rob you of the time to invest in your health.
Patrick Howard likes this
Not exactly Cirque Du Soleil.......
I wondered again today if I could.
I have seen people walk around obstacles on their hands and they survived, so I assumed I would.
I have seen one year old babies take their first tentative steps, legs wobbling, arms flailing and they are all smiles, so I may finish with a smile too.
I set up my "Obstacle course" and after warming up, gave it a go.
And made it. I could smile.
I mentioned the one year babies walking for one reason. They practice walking on the legs until they get it.
They repeatedly fall down, but they always get back up until they can walk. They don't give up.
I wanted to take this same attitude to handstand walking, and I have to say that it was the right attitude to take.
Are there exercises you need to have this attitude with?
More importantly, are there areas in your life where you need to have this attitude?
Don't give up, Get up. And have another go.
#KeepFitHaveFun #gymrussell #etmcrossfit #dontgiveup
JHong Jung, Jin Won and 6 others like this
Body-weight exercises - anytime, anywhere.
Using your body as the resistance makes sense.
It allows us to become stronger in 'our own skin'.
The lack of equipment does not impact on what we can do.
You are able to 'exercise and move' wherever you happen to be.
Many of these exercises are functional in every day life and allow us to be better prepared for life's activities.
The exercise I am doing here is a Dip. Great for arm, chest and shoulder strength. This can be performed using two chairs back to back, the corner of your bench top or on a couple of boxes.
Here are some other suggestions for body-weight exercises - Burpees (or lay on the ground and get back up), pull ups, press ups, sit ups, leg raises, squats, lunges..........the list goes on. There is a body-weight exercises for everyone.
Find one for you and make a start. Send me some pictures on how you go.
#KeepFitHaveFun #gymrussell #bodyweightexercises #etmcrossfit
Pete Glasspoole, Wade Russell and 2 others like this
Neglect flexibility at your peril.
I have learnt the hard way that if I am to move well through out the day, if I am to effectively use the strength I am trying to maintain (and improve), remaining flexible and mobile is important. This requires regular work and I find the best time is after exercise. My muscles and joints are warm, and I use stretching as active rest.
If you have never been flexible, or lost your flexibility as you age, don't panic.
With consistent, regular work you can improve.
You just have to have the desire and will.
Know that you will be the one that benefits in the way you move.
Start conservatively and be consistent. Go on, have a go.
If we can help, drop us a message - info@gymrussell.co.nz or john@etmcrossfit.co.nz
Jin Won, Amanda Bunn and 2 others like this
Wrist grip Pull ups for a challenge
I was talking to Wes the other day about how difficult it is to do a strict Muscle Up on the bar as you cannot get a false grip (as on the rings). Wes had the solution (as normal) and said you can pull up on your wrists to help get over the bar. I thought I would try and managed one. A little tender on the wrists, but as some say, take a concrete pill.
Keep challenging yourself.
Push your boundaries.
Put in honest effort.
You will be rewarded.
#KeepFitHaveFun #gymrussell #ETMCrossfit
Chris Bedford likes this
GetStrong. Jo and Patrick completed a session of Deadlifts and hanging knee raises this morning. Well done guys on your consistency this year and the improvements you have made in your strength and fitness. Have a great holiday and I look forward to training with you in 2018.
Patrick Howard likes this
The basics never grow old.
There are so many exercises that you can choose from and they all have benefits. Some exercises offer greater benefits than others. Deadlifts, in my opinion are a great foundation exercise for anyone. The Deadlift strengthens your posterior chain, gets you mentally use to lifting heavy, and when done correctly is a rewarding exercise. Make it part of your weekly training.
#KeepFitHaveFun #gymrussell #deadliftfoundation
GetFit. Teamwork was the key this morning to get the session done. Patrick and Jo shared the load, worked hard and completed the 175 reps each in a mere 20 minutes. Awesome.
#KeepFitHaveFun #gymrussell #teamwork
Patrick Howard likes this
Spin - definition - cycling on a bike that does not travel along the ground and where being able to balance whilst cycling is not essential: despite these two facts, you will feel like you have competed in a section of the Tour de France.
Well done Jo and Patrick with your ride tonight.
#KeepFitHaveFun #gymrussell #spinisnotfortheweak
Kity Cigna Helmet Yang and Patrick Howard like this
Look Mum, no hands.
As we get older we lose the fearless and fun attitude we use to have to physical pursuits. We start to worry about what could go wrong and if we hurt oursleves, how long will it take to heal.
When we were kids we just did and believed it would go well.
As an adult we may call this childlike attitude reckless.
As kids we probably looked at the adults and called them boring.
What if we could balance these two attitudes - be fearless while mitigating risk.
With this attude I managed to hang from the pull up bar by my legs. I have not done this since I was a kid at Intermediate school.
Was I worried if I slipped? Yes.
Did the worry make me hold on tight? Yes.
What if I couldn't get my hands back to the bar? Self preservation made me get my hands back.
Was I satisfied with achieving this? Yes (and a little relieved).
What activities could you do with a new attitude? Go on, have a go.
#KeepFitHaveFun #gymrussell #fearlessliving
Tracey Fox, Patrick Howard and 2 others like this
Gym RussellGood man, John, a lot of truth here. Meanwhile, I'm drinking beer and eating a pub meal in Gizzi. I vow to have a brisk walk around the harbour tomorrow before I start work.
2 months ago · 1GetStrong. Patrick was training without his regular training partner this morning. This did not slow him down, but in-case his regular training partner is reading this, he did miss you and looks forward to your return. Great job on the deadlifts and modified press ups Patrick.
#KeepFitHaveFun #gymrussell #theloneranger
Patrick Howard likes this
FUN.
Training can require discipline, perseverance, pain, maximum effort.
It can be mentally and emotionally draining.
It can also be FUN.
Making it FUN is a choice you have to make.
Making training FUN helps ensure you will be training 3, 6, 12 months from now.
Making it FUN is a great way to inspire people to train with you.
Do yourself a favour and find the FUN.
#KeepFitHaveFun #gymrussell #findtheFUN
GetFit. Core work was the focus this morning. This should never be neglected as this area of our body is the link between our arms and legs, and gives us control when moving. Great job this morning Patrick and Jo.
#KeepFitHaveFun #gymrussell
Patrick Howard likes this
Spin.
Spun.
Get it done.
No time for chat.
No time for play.
Just get it done,
then I'm away.
The end.
A short poem summarizing the mindset of some people whilst attending a Spin class. Well done Noelene, Patrick and Jo.
#KeepFitHaveFun #gymrussell #Spin
Patrick Howard likes this
I attended the Freestyle Connection Seminar today with Carl Paoli and Daniel (from Denmark). This was a great course on learning to understand movement, how we can improve our movement and take the fundamentals of how we move and apply them to a wide range of activities.
Carl and Daniel were great teachers and facilitators while imparting valuable information and experience. Thanks.
#KeepFitHaveFun #gymrussell #freestyleconnection #carlpaoli
Lesley Ngongo, Tracey Fox and 4 others like this
Saturday morning GetFit. Patrick and Jo completed a rowing session this morning, working on technique and timing to see how far they could row in 20 strokes. And they rowed far. Well done guys and nice job Jo.
#KeepFitHaveFun #gymrussell #rowingfit
HSPU variations - don't get bored.
Making a standard exercise a little more difficult is a way to improve and get stronger on the basic exercise. I have been working on my HSPU for a while and this was a way to mix it up.
How are your exercises going?
If you do Press ups and want to up the ante, try Hand release press ups.
If you do Bodyweight squats and want to up the ante, try Squat Jumps.
There is always a way to add difficulty to keep your body guessing and progressing. If you need help, give me a call or drop me a message - info@gymrussell.co.nz
#KeepFitHaveFun #gymrussell #mixitup
Benjamin Pearce and Paul Russell like this
GetFit. The session this morning was a combination of static holds and complex movements. Jo and Patrick steadily worked through the exercises with the old complaint from some, and not from others. The image below beautifully summed up the wall sit's this morning. Well done guys.
#KeepFitHaveFun #gymrussell #isometricholds
Patrick Howard likes this
Patrick Howard and JHong Jung like this
Gym Russell shared NO to 1080 use in NZ's To Drop or Not to Drop.
NO to 1080 use in NZ
This is the 1080 Question: Film about 1080, To Drop or Not to Drop, directed, filmed and edited by Lara Cammock (Nelson Girls' High) "Big thanks to Bill Wallace and Graeme Elliot" Winner of 2017 Br...
Along way to go but made a start.
I saw a clip the other day of a back lever and thought that it would be a great exercise to be able to do. I tried to perform a back lever today and realised that I have a long way to go. A long way. That is ok. A hard goal is a goal worthy of hard work. I will keep working on this. One year from now, I may have it nailed.
Do not be shy to set lofty goals. If you achieve them you have traveled further than you could have imagined. If you fall a little short, you have still achieved more than you would have thought. If you fall short, reset the date if the goal still has meaning to you and keep working.
#KeepFitHaveFun #gymrussell #backlever
Wade Russell and Chris Bedford like this
GetFit. The upper body of Jo and Patrick took a bit of a hammering this morning. A few new exercises to keep their bodies guessing and some old favourites were part of the program. Well done guys on your efforts this morning.
#KeepFitHaveFun #gymrussell #workinghard
Patrick Howard likes this
Slow is Smooth. Smooth is fast.
Contrary to what this clip may indicate, no pre-workout supplement was overdosed on before this session.
I have not completed single arm KB Snatches for a while and using the 24kg KB was a real challenge. Combining this with rowing, dips and pull ups was tough on my grip and lungs.
The result from this was I realized I need to row and snatch more.
I wish I could move this fast though.
Take care and train smart.
#KeepFitHaveFun #gymrussell #snatchandrow
Wade Russell, Julie Brooke and 1 other like this
Front Squat with beetroot face.
I was front squatting today and decided to push it a bit. I have been working on depth of squat and remembering to push knees out-hips forward when standing up. I was pleased with the effort today as I managed 5 heavy single lifts (and no heart attack or hernia). As you can see I still have a way to go with the shoulder mobility and general strength but getting closer to a solid squat every time I practice.
How is your training going? if it is going well, keep it up.
If it is yet to start, make a start tomorrow. It could be as simple as going for a walk, doing some squats or press ups. Doesn't have to be complicated.
#KeepFitHaveFun #gymrussell #frontsquat
Wade Russell, Cameron Shaw and 3 others like this
GetFit. A beautiful morning to train. Roll on summer. Jo and Patrick worked through Heavy KB swings and Wall Climbers this morning, along with ring rows and weighted sit ups. Enjoy the rest of your day guys.
#KeepFitHaveFun #gymrussell #workhard
Patrick Howard likes this
Can you see a way up this cliff face?
Would you be happy to climb up?
Would you need ropes, helmet, harnesses?
We needed to climb this to get out of where we were and home.
Notice the 'We' and not me.
When circumstances require us getting out of our comfort zone and making the best of what we have, having someone alongside you is encouraging and allows you to achieve more than you would on your own.
This is true in life and in your fitness training.
Find someone to train with who will make you go further, go faster and lift more than you believed possible.
#KeepFitHaveFun #gymrussell #trainwelltogether
Gym Russell, Pete Glasspoole and 3 others like this
Spin. The great part of training in a group is the banter and fun that develops as you get to know each other better. If you have a group like this, enjoy it and if you don't, make an effort to find people that you can share your training experience and time with.
Jo, Patrick, Noelene and Ella were part of a great group tonight.
#KeepFitHaveFun #gymrussell #SpinIsFun
Patrick Howard likes this
GetStrong. Jo and Patrick were deadlifting this morning. Deadlift's are a great way to build strength and mental toughness. Nice lifting this morning guys. Remember to keep stretching those hamstrings.
#KeepStrongHaveFun #gymrussell #deadlift
Patrick Howard likes this
GetFit.
Did Jo and Patrick start the day investing in their health, increasing their strength and fitness? Yes!
Can you answer Yes to the same question? If you would like some help, give us a call.
#KeepFitHaveFun #gymrussell #Yes
Pete Glasspoole and Patrick Howard like this
Spin. This photo was not taken during the Spin class this evening. Patrick, Jo and Noelene were pleased about that. A great effort tonight team, as always.
#KeepFitHaveFun #gymrussell #spin
Patrick Howard likes this
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