WOD 30/1/2012

7 rounds for time of: 7 deadlifts (70kg/40kg) 7 pull ups 7 push ups Andy 5:25 Babs 6:55

WOD 21/12/2011

Try out our new WOD 20 minute AMRAP (as many rounds as possible) 5 Powercleans (30kgs/70kgs) 7 HSPU (Hand Stand Press Ups) 12 Butterfly Sit Ups Ant – 13 rounds, 3 HSPU note – if you can’t do an exercise, just scale it down! We recommend lower the weight for the powercleans (or changing to [...]

The Benefits of ViPR Training!

“ViPR™ was created from a need to evolve training tools, foster purposeful motion and blend strength training with functional training and movement. Movement is fundamental. And what makes up effective movement is a blend of lifting, shifting and twisting.” – Michol Dalcourt, creator of ViPR ViPR is an acronym for Vitality, Performance and Reconditioning- three [...]

10 Ways To Improve Your Pull Ups

The pull up is quite possibly the ultimate measure of strength. It’s also one of the greatest muscle building exercises in existence, which is precisely why it’s been called the upper body squat. Lat pulldowns can’t even come close to comparing. Whenever you move your body through space the level of neuromuscular activation is dramatically [...]

CDNIS Teacher Team Building Day!

We recently popped into the Canadian International School in Hong Kong with the task of getting over 50 adults to get a sweat on, whilst also meeting some new colleagues for the first time! Here are a few videos of the games they did together, not only to get a good workout, but also have [...]

The 10 Habits of General Nutrition

It’s no secret that good training and good nutrition go hand in hand. As the saying goes “you can’t out train a poor diet”. Like fitness training, nutrition is a tool we can all use to improve our health, performance and physical appearance. Also, like training, you need to master some basic, nutrition fundamentals before [...]

The Liv Chen Blog – RAQS, Rugby Players and Roxie

I can’t say I’m off to a roaring start with my Coastal Fitness Transformation Challenge, as I was only able to fit in two workouts and a dance class last week.  I was also able to fit in a buffet, but that was a company obligation - our staff social. My first workout last week was with my friend, [...]

The Liv Chen Blog- What’s In a Percentage? Too much!

Follow Liv Chen on her Transformation Challenge journey in 2011! Look out for her blogs! “It’s official.  I’m taking part in the Coastal Fitness ‘Summer Transformation Challenge 2011′!  I debated on the accuracy of adding the exclamation mark or not on the end of the previous sentence.  But, yes, I am excited!  And so the transformation [...]

Metabolic Finisher 2 – Farmers Challenge

Check out Ed Haynes with his second instalment of his mini-series — “Metabolic Finishers.” This one is called the “Farmers Challenge”. Watch out though, it’s tough! Let us know how you pull up after attempting this gruelling finisher!

5 minutes with a Transformer – Linda Parnsalu

OK, so you all now know about our Summer Transformation Challenge. What we are going to do is get our ‘transformers’ to answer a few question every week to give people (and competitors!) an insight into how their quest for supremacy is going! This week we have selected the one and only Linda Parnsalu from [...]