Schedule
Mon 5pm: Swimmer Strength and Mobility with Geordie
Tues 7pm: Athletic Strength with Simon
Wed 5pm: Athletic Strength with Geordie
Wed 6pm: Spin Class with Geordie
Thu 7pm: Athletic Strength with Karen (*no classes Dec. 24 and Dec. 31)
Fri 1230pm: Roll and Strength with Geordie (*no classes Dec. 25 and Jan. 1)
Sat 9am: Spin Class with Geordie
Sun 8am: Yoga with Johanne
About the Classes
Each class starts with a quick hello chat and ends with the opportunity to again chat and ask any questions you might have.
This is a progressive program. The load will build from week to week as mobility increases and participants master the movement skills. From a foundation of exercises the program will regularly introduce new training moves.
How often should you do the workout? Once a week is AMAZING, twice is FANTASTIC, three times and you're a LEGEND. Just make sure you're giving your body enough recovery time.
Class Descriptions
For a list of the required equipment for each class click here.
Athletic Strength: A full body strength workout with a changing variety of exercises to challenge your movement patterns. This workout will also include some dynamic movements to increase power and strengthen your mechanical fitness (skeleton and connective tissues). Class duration: 30-40 minutes.
Roll and Strength: The same as Athletic Strength but we start the class with a full body foam roll to aid in our mobility.
Swimmer Strength and Mobility: A full body dryland workout including exercises to simulate all strokes and kicking. Importantly, we also perform strength and mobility movements to ensure the muscular load is balanced out for the full body. Class duration: 30-40 minutes. *An anchored resistance band is required for this class.
Spin Class (Indoor Cycling): Our live online bike workout features all the elements to both improve your cycling and increase your cardiovascular fitness. Each class starts with a quick hello chat and ends with the opportunity to again chat and ask any questions you might have. The rides will feature a progressive program that will build your bike fitness from week to week featuring drills, climbs, intervals and time trials with lots of coaching along the way. These 50 minute classes utilize high intensity intervals to help you get your most training effect in the shortest time. We also do a 5 minute stretch after.
Yoga: The perfect way to start the day. A gentle yoga class with options for everyone so that they can increase their mobility, relax and enjoy some calm, social fun on a Sunday morning.
Coaches
Geordie McConnell
Certified Personal Trainer
Head Coach, Ottawa Swimming and Ottawa Triathlon Club
Decathlete and Ironman Triathlete
Believes in working hard but preserving enough breath for laughter
Karen St. Arnaud
Certified Personal Trainer
Head Marathon Coach, Ottawa Running Club
Boston Marathon Qualifier/Finisher
Avid hiker and traveller
Simon Jones
Certified Personal Trainer
Trained Triathlon Coach
Multiple Ironman Finisher (10:15)
Former elite soccer player, swimmer, currently busy dad (!)
Johanne Kenney
Certified Yoga Instructor
Triathlete
Skydiver
Regularly leaves her comfort zone for new challenges