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