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