Ok straight to the point today:

Check out my last three training sessions. They are all crossfit sessions.

Feel free to try them out and let me know your times ( as you can see by mine I am still unfit):

Thurs 19th Nov

21,18,15,12,9 reps of each exercise for time:

43kg Deadlift

43kg Hang Power Clean

43kg Flat Bench Press

43kg Push Jerk

Time: 23.35

This one was really hard work. Obvious emphasis on the upper body today. I felt sore for two days after this one.

Demo of a push jerk for you :

Fri 20th Nov

Did a 300 day. This simply means I picked 10 exercises each with 30 reps

Air Squats

Tricep Bar Dips

Reverse Grip Pull Ups

Rower (30 cals)

24′ Box Jumps

Crunches

Burpees

10kg Overhead Walking Lunge

Hanging knee Raises

Double Unders ( skipping double rope turn)

Time: 20.08

More a cardiovascular based session. Felt good after this one. I believe the cardiovascular fitness is returning.

Sat 21th Nov

Back training with boys and it was great.

We did a Cross Fit fight gone bad, five stations, with 1 minute at each:

Rower

40kg Shoulder Press

25kg O/H squat

burpees

24kg D/B swings

Total Score: sorry lost count as I was trying to find an oxygen mask…

Great session though (NOT), thanks for the pain Benny!!

Remember to always follow your dreams 

Just like Stan Fraser off Australian Idol.

He was at the very first Idol final and said that he would follow his passion and dream and be Australian Idon one day. Today was that day…

Scott Williams

Succeed Personal Development

2009 Australian Fitness Business of the Year