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  • CAYMAN ISLANDS ZUMBATHON
    CAYMAN ZUMBATHON STARTS TOMORROW!!School of Fitness & Team Nolan has teamed up once again to present ZUMBATHON.To our beautiful Cayman community please note that this fun filled event is tomorrow and we would like to have as many people as possible participate and donate. From the comfort of...
    CAYMAN ZUMBATHON STARTS TOMORROW!!School of Fitness & Team Nolan has teamed up once again to present ZUMBATHON.To our beautiful Cayman community please note that this fun filled event is tomorrow and we would like to have as many people as possible participate and donate. From the comfort of your own home, sign up and have your whole family join in. Listen to the sounds of Reggaeton, Soca, Salsa and Meringue. You’ll have amazing fun as you burn loads of Calories and lose weight all at the same time.

    Date: Saturday June 27th 2020T
    ime: 4:00 -5:00 pm
    Zoom Live with Zumba Instructor Melissa @School of Fitness

    Make every move count ❤️?????? Show the love and feel the beat ?
    Admission $15
    Donate to The Cayman Heart Fund through Cayman National Bank (KYD acc#012-29628 USD acc# 022-25930 Ref: Zumbathon for Little Hearts ?

    This is a fun, family event in loving memory of heart angel baby Nolan Evans and to support our future kids of the Cayman Islands. Your contribution will be long lasting in our efforts to fund the support of local families with CHD babies. Your support would truly be an investment in our community!

    For registration please email ailianevans@hotmail.co.uk or schooloffitness.ky@gmail.com
    ☎️ 936-1717 or 929-0776 #teamnolanevans#caymanheartfund #caymanislands #supportlocal #chdawareness #chdangel #caymanzumba #zumbacayman #caymanfitness #caymankind #caymankids #caymanfamily #schooloffitness #schooloffitness345crossfit www.schooloffitnesscayman.com
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  • Alicia Proud updated the picture of the event Open water swimming
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  • Alicia Proud created a new event

    Open water swimming

    Join our friendly, no pressure adult swim group every Wednesday at 5:15 pm from Governor's beach. We aim to build strength, stamina, and improve technique. Starting with a 4-week course for $40. * Requirement, you must be able to swim 400M Freestyle.* Drop an email to info@aliciaproud.com to lear...

    Join our friendly, no pressure adult swim group every Wednesday at 5:15 pm from Governor's beach. We aim to build strength, stamina, and improve technique. Starting with a 4-week course for $40. * Requirement, you must be able to swim 400M Freestyle.* Drop an email to info@aliciaproud.com to learn more and sign up.

    .

    If there is a demand for a beginner (new to open water) course, I will make this happen. Don't be afraid to reach out and tell me your personal goals.

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    Wednesday 1st Jul 2020 5:15PM - Wednesday 22nd Jul 2020 6:00PM
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  • Here's the Olympic Day 5k route map. Start and finish outside the Truman Bodden Stadium.
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  • Best Practices: Returning to Regular Training Post-Quarantine

    With the reopening process beginning and the excitement surrounding getting back to the gym, we have been fielding questions about best practices for returning to regular training, including what to be careful of when you go back to...
    Best Practices: Returning to Regular Training Post-Quarantine

    With the reopening process beginning and the excitement surrounding getting back to the gym, we have been fielding questions about best practices for returning to regular training, including what to be careful of when you go back to lifting after more than 8 weeks of not touching a barbell and/or exercising with less intensity.

    Most athletes (unless they already had a complete home gym set-up) – are going to fall into one of two camps – those who trained less frequently during quarantine and those who maintained their training as much as possible but with some modifications.

    Athletes Who Trained Less Frequently During Quarantine

    When returning to the gym, these athletes need to understand the principles of progression. If you lacked motivation at home, you may be really excited to jump right into gym training sessions, but the last thing we want to see is someone giving it their all on Monday and not coming back in again until Friday because they’re so sore.

    The Recommendation

    I love seeing athletes use two-week progressions to build in their intensity. Finishing a training session and wanting more allows excitement for the next day. Each day you add a bit more intensity to the effort until you feel like you can give a solid effort and still recover well enough to repeat that solid effort the next day.

    Executing the Strategy

    On Day 1, start at 75% effort. Just start to move. Each day, add a little bit more effort and intensity and by the end of two weeks, you should be feeling pretty good and ready to give things your full effort.

    Athletes Who Maintained Training Frequency During Quarantine

    Even if you have been diligently exercising at home by running, working on bodyweight exercises and mobility, you need to observe the principles of progression when it comes to loading. You don’t want to step back in doing reps at 90+% of your back squat if you haven’t loaded heavy in the past 6-8 weeks. Even if your body is healthy and willing, your CNS probably isn’t primed for that effort, so give yourself a few weeks to get used to feeling load before jacking up the intensity.

    The Recommendation

    We know you are excited to get back into your regular training but be patient as you ramp back into your program. Bodyweight and dumbbell training are excellent and should be a part of any athlete’s rotation, however if that’s solely been your plan for the past months, the same two-week progression plan (above) should be used.

    Executing the Strategy

    You have a couple of ways to go about this but any way you choose, Day 1 should still start around 75%. Let your body feel being under some weight again, swinging around on the rings, and the other gaps in your training in the past couple of months. If you think you can ramp backup to your regular program over a two week period then great! But if you’re concerned about too much volume as you get back to it, then consider starting with a similar program that asks a little less as far as the number of moving parts and your time spent in the gym each day. For example, if you normally follow multiple portions of the School of Fitness Strength & Conditioning program you may want to reduce the loading or number of sets/rounds on certain conditioning pieces for a couple of weeks to get you used to barbells and gymnastics again before upping the volume on those movements.

    Probably the most important consideration no matter which camp you’re in is what your training has looked like during quarantine versus how it will look (or how you want it to look) when you come back into the gym. Be patient. Be smart. You’ll be back to your regular training intensity if you subdue your ego and follow the plan.

    “Coach Rod”
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