News

Woking SC Webmaster

It is with great sadness that we advise you of the passing away of Simon Lockhart, our Club Trophy Secretary, this week. Simon was unexpectedly taken ill on Sunday 21st June and sadly passed away on Tuesday 23rd June. Simon leaves behind Ali and his two children Alice and Samuel. Our thoughts are with them all at this very sad and difficult time. Simon was a great supporter of the club and took tremendous care in organising all of the clubs trophies and medals. You would always see Simon at...

Catherine Ferguson

How many sit-ups and/or leg raise and/or V-sits can you do in 4 min?

Catherine Ferguson

Parents and Swimmers, As we reach week 13 of lock down, we are all keen to know when our swimmers will be able to return to swimming and when they do, what will their training schedule look like? As an update, we are pleased to see that today Swim England have released their guidance to operators and clubs as to what the ‘new normal’ will be for swimming once the government gives the green light to return to the water. The committee are currently analysing this guidance and working with...

Catherine Ferguson

Hang on a chin bar/monkey bar for as long as you can Try the following : Pull Up Grip Chin Up Grip Left hand only Right hand only Record the times and then try again 4 days later.

Catherine Ferguson

TRY AND DO A HANDSTAND. USE HELP OR UP AGAINST A WALL FIRST (ESPECIALLY IF YOU NOT CONFIDENT WITH THE EXERCISE) IF YOU CAN, DO ONE AND SEE IF YOU CAN GET UP SLOWLY AND HOLD IT. FOR THOSE WHO CAN PERFECT ONE ALREADY, TRY ONe HANDED AGAINST THE WALL OR SEE HOW LONG YOU CAN HOLD ONE FOR WITHOUT A WALL!

Catherine Ferguson

How high and far can you leap ? Jump Challenge: 1) Broad Jump test - Place two feet level and on a straight line Jump as far forward as you can and put down a marker where you land Try 6-8 more times to beat that jump! 2) Vertical Leap test Place two feet together and try a two footed standing jump Find something that is high enough that you can just touch it. Try 6-8 more times to touch it Enjoy! WSC Committee

Catherine Ferguson

Week 10 Challenge: Core team challenge: Can you survive this Core Challenge ? LINK

Catherine Ferguson

This Weeks challenge: ‘Till You Can’t’ Pick 4 exercise i.e. Push ups, sit ups, squat, lunges Needs to be non stop, in a row and continuous Start and go until you can’t physically do any more! Record each result – how many minutes did you manage ? Repeat 5 days later

Catherine Ferguson

This Weeks challenge: The MURPH (ISH) CHALLENGE: This has been adapted from the original ‘Murph Challenge’ which is undertaken timed and with a 20 pound weight vest ! (Feel free to google the origins of this workout!) 15YEARS AND OVER 12-14YEARS OLD 11 AND UNDERS 1600M RUN 1200M RUN 1000M RUN 100 PULL UPS* 70 PULL UPS* 40 PULL UP* 200 PUSH-UPS 120 PUSH-UPS 60 PUSH-UPS 300 SQUATS 200 SQUATS 100 SQUATS 1600M RUN 1200M RUN 1000M RUN *See below for the alternatives to Pull-Ups You can break the exercises...

Catherine Ferguson

This weeks challenge is a Squad event to see who can climb the Eiffel Tower first and also if you can beat your time from week 1! The Eiffel Tower consists of 108 flights of stairs (upwards only 1665). Each member of your squad, including coaches, will need to complete 1665 stairs and send us a picture when completed including your name and squad. So if you have 13 stairs divide 1665 by 13. The first complete squad to climb will be crowned winners. As the French would say ‘on...