Archive for September, 2009

Well I have had a couple of days to recover but I am back into the CrossFit fitness sessionshere in Canberra and all fired up and ready to go.

Still struggling with a knee injury at the moment, but working around it.

Yesterday I did a Dirty Thirty Version comprising of:

30 x 30kg push press

30 x GHD back extension

30 x double unders ( double jumps on the skipping ropes)

30 x push us

30 x 60kg Deadlift

x 3 rounds for time

Time: 22.15

Phil joined me as well on a revised program and killed it ( he even went in and did a circuit class after we had finished). Good work mate.

Today in sunny Canberra I had another crack at the 5km time trial and set a new land speed record ( ha, I move the pace of a snail when it comes to running) of:

Time: 24.35 ( another 20 seconds off my last effort though)

Avg Hr: 168

Cals: 441

Still very slow compared to others but getting quicker each time.

Also just did a weigh in and to date I have had weight loss of 6.2kg in the last 8 weeks. Trouble is I still only have one ab!!!

Looks like I gotta keep working on the food side of things. Although since coming back from Sydney I have changed my diet significantly and I am already noticing a difference.

Scott Williams CEO & Succeed Personal Trainer

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Well I have to say that the CrossFit certification course was much different to what I had imagined.

Here  I was expecting to go and get a flogging in the training side of things ( that did happen all with a broomstick…). Yes that is right 61 people from across the world doing the Cert and all were sore from the sessions using a broomstick.

Succeed Boot Camp participants expect the worst when I come out with the broomsticks.

Anyway back to the course.

It was filled with a massive amount of fundamentals and absolute correct posture for all exercises. until you mastered it, you weren’t permitted to move on.

The technical aspect of the CrossFit way was something that I had not really understood until last weekend. My hat goes off to the professionalism of the course and definitely the way it was delivered by a great range of trainers from various CrossFit centres around the world.

We had instructors from CrossFit Singapore (by way of the silent ninja Assassin) in Kevin, we had Pat from CrossFit HQ in the States as well as Jollie ( stronger than most guys I see at my gym & Chris ( the crazy gymnast monkey that do anything). Then we has all the Australian instructors led by ‘The Commando’ Steve Willis, Matt Swift ( did a ridiculous 100kg snatch, he weighs maybe 80 - 82kg) from CrossFit Brisbane, Jeremy - CrossFit Gold Coast, Zane - CrossFit Melbourne ( I think) , plus a host of Sydney trainers.

Matt Swift - just a warm up weight

I would just like to say a big thank you to all of these guys & girls who gave up their weekend to teach us the CrossFit way. Thanks guys, the course was awesome!!!

Now I have always been a doubter of CrossFit until now, and I pleased to say I am converted to a NEW way of training, I love it… Hurts like hell, and like Matt Swift said, during every session you say it is going to be your last, but oyu keep coming back.

P.S. after watching the trainers all train on both days, if I can look about 25% as good as theses guys do, I would be more than happy… so something must work for them.

We had some insane crazy sessions over the course of the weekend which really did instill just how hard you can really push when 70+ people are screaming at you for more when you want to stop and try find some oxygen that just wasn’t there to find.

Here I am all fired up for training and my muscles are all that sore that I am still unable to train ( soft i know), if I had ‘the Commando’ here I reckon he would have dragged me out by the ear for a session today.

One thing within the CrossFit world is a sense of family amongst everybody. Nobody is above anybody else, and everyone can learn from the person beside you, even if you are far more experienced. It really is a culture that is contagious and I loved every minute of it.

Great work to Matt, Steve, Pat & the team at CFX in Sydney for putting together an amazing, well structured course.

I will be back for level II in 2010 and look forward to seeing you all again soon.

Scott Williams, a very sore and broken CEO, Succeed Personal Training Canberra

Well only a few days till I head off to train with ‘The Commando’ Steve Willis. Looking forward to the weekend, and I am sure my cardiovascular will get a great workout.

Finally starting to get back a bit of health and I am ready to rock… ( not really, just telling myself that).

Here are my last two cross fit training sessions:

Daniel ( first guys name)

50 x chin ups

400m run

21 x 40kg thrusters

800m run

21 x 40kg thrusters

400m run

50 x chip ups

Time: 22.32

Nothing to say other than I thought I was going to die!!!

Feel FREE to have a go at the workout and post your time in the comment section below

Basic Tabata

push ups - 18, 13, 11, 10, 9, 6, 6, 8

sit ups - 14, 13, 12, 10, 10, 10, 10, 10

rower - 100m, 99, 98, 97, 96, 95, 95, 99

air squat - 15, 15, 13, 13, 12, 14, 16

Tabata - 8 sets of each exercise 20 sec work, 10 sec rest record numbers for each set

Try this one day, it is actually harder than it looks. 20 seconds seems like such a long time & 10 seconds is just so short… Definitely one that some of the Canberra Boot Camp people will see in the coming weeks…

Put one of my best mates through it today, so I will see how he pulls up tomorrow??

Scott Williams, CEO Managing, Director Succeed

After dropping Shannan Ponton off to the hotel for a bit of rest and relaxation before preparing for the night ahead Lisa and I headed home to spend a bit of time with our little girl.

 Left her at Nan’s all day and they were both as happy as to see each other again. 

After kitting up for the Xceler8 Gala Ball we headed in early so we could sit with Shannan and have a quite drink before the onslaught of people arrived to see Shannan Ponton and lose him to the crowd for the night.

The night was a huge success with money being raised for a few local charities so well done again guys.

The night saw us dancing and singing away ( and the occasional drink of course, thanks Kerry).

Shannan Giving a Speech at Xceler8 Gala Ball

Must say we got away fairly unscathed, and didn’t even wake up with a hangover ( bonus)….

Shannan asked for us to come in early and have breakfast with him so he could meet our little girl before I put him back on a flight to Sydney only to stay for 1 hour and then back on a plan to Adelaide for the city to bay run ( the life of a celebrity). I wasn’t aware that he was so into kids and him and my little girl really hit it off. I reckon she was quite happy to hang with him all day.

Hanging with Shannan Ponton

Life is tough at this age I must say.

As always it was great to catch up with Shannan. Hope to get him to Canberra soon for a tour of our Canberra Boot Camps. You never know who might show up one day….

Scott Williams, proud father

Well not sure what is going at the moment. but really struggling to get on top of this cough that I have at the moment.

Been sick now for about a month and can’t seem to shake it.

Still trying to soldier on with the fitness training though as I only have a few days left till I head to Sydney for Cross Fit.

The last couple of sessions have been quite disappointing, as I am struggling to get any oxygen into the lungs.

Thursday -

60kg Deadlift x 15 reps

40kg Hang Cleans x 12 reps

40kg front Squats x 9kg

40kg Push Jerk x 6

x 5 rounds for time ( was supposed to do 60kg for all exercises but I am not at that level)

Time: 17.17

The weekend saw me in Wagga Wagga with Shannon Ponton for the Xcler8 Fitness Centre final day’s of their ”Biggest Winner Challenge” and gala ball. It was a great weekend and I would like to say congratulations to the Top 10.

Also a big congratulations to Ash & Kerry from Xceler8 Fitness Centre for running such a wonderful event, some local charity organisations have really benefited from the event.

So Friday saw Shannon Ponton & myself bust out a training session in the afternoon. Unfortunately Shannon is recovering from a shoulder injury so was quite limited with his training, but he enjoyed watching the pain I put myself through

Did a version of ‘The Dirty Thirties’ with Shannon Ponton watching closely:

30 x push ups

30 x 26kg D/B Swings

rower ( 30 calories)

30 x burpee to 24′  box squat jump

30 x air squats

x 3 rounds for time ( accidentally switched my watch off during the session so no recorded time)

Anyway finished off the session and Shannon and I headed down the huge main street of Wagga to grab a feed and relax before the gala ball on later that evening.

I must say it would take some adjusting to being a celebrity, when you can’t even walk down a street without being stopped by people, and people staring at you whispering to each other, is that him , is that him???

I must say Shannon Ponton handles himself very well and is so relaxed and open to the public to stop and talk and take photos at any given time.

 It really is a pleasure to see a person so passionate about the fitness industry and helping people out at all times with any questions they may have.

Scott Williams CEO, Managing Director Succeed

Hey All,

No excuses for the lack of posts except I have been very sick and flat out with the phone and emails for the new Boot Camp Canberra starting Mon 28th Sept.

Just about all locations are now full, we have the highest numbers ever recorded to Succeed Boot Camp so a big thank you to all the new clients coming on board and welcome to the Succeed World.

By the way, fill out and receive the FREE report on the home page and you will receive The NEW Succeed Newsletter out very soon (another project I have been working on).

Anyway tried to train through it Sun & Mon and hasn’t gone that well for me, so I have had today off training.

Went to my naturopath and she has told me to slow down or will be in trouble….

Just have to get through till after next weekend when I have the pleasure (or pain) of spending a few days training under ‘The Commando’ and a few of America’s best Cross Fit Instructors. Really looking forward to it….

Sunday session I just did a 3km run with the dogs and then into a fight gone bad in the garage of:

Spin Bike hills

push ups

burpees

air squats

O/H B/B Squats

each station was for 1 minute in duration. I felt terrible and didn’t even bother recording scores.

Monday saw me head to the gym to do a sessions with Phil ( the Sales Manager at the gym). He has been asking about it for a while, so I thought it easier to just jump in and do a session. Gave him a modified scale, but he did an awesome job for hos first attempt. No complaints nothing…. well done buddy great session!!!

Again we did a version of ‘Fight Gone Bad’

60kg Thrusters

26kg D/B Swings

Burpee to 24′ Box Squat Jump

Rower

60kg Sumo Squat to Upright Row

Again each station for 1 min.

Total Score: 270

Very disappointing score, but I could not get any oxygen into the lungs to breath… damn cold.

Oh well I will keep plugging away toward next week and then in six weeks time the U.S.A…

Scott Williams

Succeed CEO

Well after a few wonderful days snow boarding at Thredbo, I am back into the real world of trying to get myself fit enough so I don’t embarrass myself when I go to Sydney in a few weeks to spend some time with ‘The Commando’.

I have no doubt I am going to be in for a world of pain, but after two days of snow boarding having not done it for 8 years I am nearly ready to go. ( yes that is me)

Can still barely move, but have got back on the band wagon of Cross Fit regardless.

Yesterday I just did a warm up session for 20 minutes, consisting of :

400m sprint

5 chins

10 push ups

15 squats

As usual I got that exhausted in the 20 minutes I lost count, so can’t give you all a number to chase…

Today I did a session straight off the Cross Fit website. Doesn’t have a name so I shall it Katerina:

1000m rower

21 x 40kg Thrusters

21  chins

750m rower

15 x 40kg thrusters

15 x chins

500m rower

9 x 40kg thruster

9 x chins

for time

My results was 22.32, which wasn’t great, but I am still really struggling to get past 7 chins at a time, and I have to keep stopping for a break ( should try to lose a bit more weight and I might be able to lift myself up)…

Anyway I am back into the swing of it and will really ramp it up the next two weeks.

Stay tuned

Scott Williams, CEO Succeed Canberra

Hey guys, Scott Williams here giving you the latest on what has been happening with my training, and what I am up to in the coming months.

Gotta say I have taken it to another level and I am hurting all over. The old bones are holding up quite well and I have now lost close to 5kg since I started doing Cross Fit style of training here in Canberra (thanks Pauly for inviting me down that first day). If you want to burn up the calories fast, cross fit will certainly do that for you… 

 I am really starting to notice a difference in my body shape.

If I could just stay off the social activities ( drinking) I may be at my goal already( still a bit to go but I am getting there).

Anyway I have ramped the fitness training up to two sessions a day which is insanely hard. Glad the sessions are usually no longer than 20 minutes.

I am really pushing hard as I head to Sydney very soon for a couple of amazing days with one of the world’s best Cross Fit people in Steve ” The Commando” Willis.

I really don’t know what to expect except alot of pain and hour upon hour of torture.

Then to top it all off I am heading to the USA to check  out some of the world’s best health clubs, gyms, personal trainers, boot camp instructors and cross fit centres. Can’t wait to return with some fresh new ideas and maybe a new program for all of my Boot Campers to try out!!!

Hence the reason for minimal posts, I do apologise. Here are a few of the latest I have done:

Wednesday morning had me doing Helen:

400m Run

21x 25kg D/B swings

12 x chin ups

x 3 sets for time

Time: 12.17

Wednesday afternoonhad me doing a ‘Tabata’ cardio session + heavy deadlift & body weight bench:

Rower -  20 sec sprint, 10 sec rest x 8 sets

Treadmill - as above

Deadlifts 7 x sets of 3 - 6 reps starting at 80kg up to 150kg

Flat Bench Press - 7 x sets of  5- 6 reps my body weight + some ( 100kg)

Thursday Morning had me doing a 5km time trial.

Time: 20.37 ( previous 5km time last month exactly was 24.59), so over 4 minutes faster

Thursday Evening a ’fight gone bad’ version I named “Christine”

40kg Thruster

burpee to 24′ box squat jump

40kg sumo squat

30 calories on the rower

25kg D/B swing

x 3 rounds for a total score ( I feel I failed on this one). I had gone heavier than in previous sessions so slowed me down a bit

Score: 262 ( need to get to 300) I will post a video up soon of this session to show you that I actually do train…

Friday morning will be one of my Boot Camp groups I will train with, after that not sure???

Feeling a bit like this

wish I looked like this:

Hey Shannon looking good mate!!!

Scott Williams

CEO, Managing Director Succeed