• Jason

Monday 06.11.17

Make sure you have got your votes in for the end of year awards. If you should have received an email about this last week last week. If you didn't let us know. The Rich history behind the awards: People Choice Community Award: 2013: David Vaughan 2014: Duncan Lane & Kate Watts 2015: Bernardo Gatti & Elodie Toulet 2016: Duncan Lane & Lingee So Most Improved Coaches Choice: 2013: David Hann & Laura Tompkins 2014: Dustin Fergus & Nat James 2015: Sean Sweeney & Anita Flynn 2016: Danny Moss & Nadine Gyllhamn/Siobhane Byrne Most Improved Peoples Choice: 2013: Wacey Brown & Emma Hann 2014: Derek Wardrobe & Angela Goh 2015: Mike Flynn & Lingee So 2016: Travis Ursino & Kim Hall

Workout of the Day: A. Ring Muscle Ups: 2 Rounds 50% of Max Unbroken Set 40% of Max Unbroken Set 30% of Max Unbroken Set *Rest as little as possible between sets and 2 minutes between rounds. **Scale to Dips and Strict Chest to Ring Pull Ups B. For time: 15-12-9-6 Calorie Row Power Clean 42.5/30kg Calorie Bike Shoulder to Overhead 42.5/30kg Sweat: 4x4 Min AMRAPs,1 minute rest between. 30 Sit Ups 10 Burpees 30 Double Unders 10 Burpees 30 Jumping Lunges Continue the AMRAP on from where you left off in the previous round. Post results to Beyond the Whiteboard.

If you are looking for some Sunday viewing, check this doco Chasing2. Amazing story about Nike's quest to break the 2 hour Marathon. Take from it the amazing performances, the mental fortitude or the humility of these people - it's pretty amazing.

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