Archive for March, 2010

A post on the latest cross fit sessions at Club Lime Tuggeranong by yours truly

Well as always I have had a series of tough sessions (they all seem to be tough these days). I have done all of these sessions at the wonderful Club Lime Health Club Tuggeranong.

Went back and revisited another old session to see how I have progressed over the last few months and was amazed to see my result:

Session 1: 5km Time Trial - 23.01 (previous best 24.58) have never been a runner so I am very happy with this improvement in my time. My new goal is to break the 20 minute mark

Session 2: Terrible Twenties

20x 43kg Thruster

20x 43kg SDHP (sumo deadlift high pull)

20x 43kg push jerk

20 x 25kg O/H squat (supposed to be 43kg, but not there just yet)

20x 43kg Front squat

each minute on the minute you complete four burpees and then continue

Here is a demo of the exercises:

Time: 14.36

Session 3: ‘Cardio Hell’

Row 1km

150 24′ Box squat jumps

Time: 11.57

Sesssion 4: Deadlift P.B

Also went for a Deadlift Record as well

Previous Best: 120kg

New Record: 132.5kg

Have still been hitting up two sessions a day at least three days a week, we are in the last week of my trial, so will post up all the results on the weekend for you all to check out. Have had some amazing results from my clients

Scott Williams

Succeed Personal Trainer at Club Lime Tuggeranong

A post on the Tuggeranong Hawks Camp

Firstly I would like to say a big thank you for those that came and helped me out for the Tuggeranong Hawks Pre Season training camp. I am a bit disappointed you didn’t join in the fitness session at 3am though….

Well I have to say that it was a taxing weekend for all involved.

My hat goes off to all Tuggeranong Hawks players.

Not once did I hear them whinge or complain about what was required from them over the weekend.

 I had them up training in the pitch black in the early hours of Saturday morning, allowed them to go back to sleep for an hour then had them up going again on and off for close to 14 hours, which is a great effort from all the Tuggeranong Hawks Players.

Everybody really dug deep and the team bonding and effort was amazing from all grades.

The weather on Friday and Sunday was attrocious and yet the players continued without as much as a wimper of complaint from them.

I just wanted to say a big thank you to all Tuggeranong Hawk players for their efforts over the weekend. They all took on the challenges I set and came out the other side stronger in both mind and body.

Here is a small clip of a few of the players relaxing after 14 hours of hell:

Scott Williams

Owner, Succeed Personal Development

Tuggeranong Hawks Strength and Conditioning Coach

What is it that separates the highly successful individual from the average or even successful individual? Why is it that one person seems to achieve extraordinary results on a consistent basis and another, with nearly the same training, hits and misses their accomplishments?

The success technique to which I am referring is visualisation. I guarantee that “visualising your results is the key to realizing your results.” Visualising is one of the most important techniques you will ever learn and one that is utilized by all high performers.

Visualising is your key to success for two reasons: Your mind thinks in pictures and images; Your unconscious mind drives your behavior.

Your unconscious mind doesn’t know the difference between something that is real and something vividly imagined. Whatever picture (goal) you consistently think about will drive your actions to create that exact picture. When you continually see yourself in possession of your goal, your unconscious mind will move you into actions that align with the mental image you hold.

Here’s a quick visualisation overview to assure your goal achievement:

1. Create a clear mental picture. You must associate a picture to your goal. You should picture yourself in your vision, rather than watching yourself achieve your goal. This “fine point” separates the masters from the masses. You must create a picture that is so real you believe you already have achieved your success.
2. You must “experience” your vision. You must be in your picture, looking through your own eyes… seeing, hearing and feeling everything as if you have already achieved your goal. You must create the emotion of the moment in your own body.
3. Visualise your goal at every opportunity. Bring up your mental picture while waiting at a stop light, when you’re on a break, before your next meeting. The more frequently you plant your picture into your unconscious mind, the more rapidly you will begin to realize increased results in your life.
4. Visualise first thing in the morning and last thing at night. The best time to visualise is in the morning right after you wake up and just before you go to sleep. These are the times when your unconscious mind is most open to influence. When your conscious mind relaxes, your unconscious becomes very receptive to your thoughts, dreams and ideas–particularly ideas with high emotion.

So make a commitment right now to create your picture of achieving your goal. All great masters have taught that we become what we constantly think about.

For me, I personally believe that a basic meditation C.D is the best way to sit and relax and visualise. Head to your local music or go to itunes to purchase. If you are in Canberra I would head to the Heirophant at the Griffith Shops for a huge range of C.D’s to choose from.

Scott Williams

CEO, Managing Director

Succeed Personal Development

A fitness post on the latest Cross Fit workout done by yours truly

Well I thought I would give another of the benchmark Cross fit girls a run.

This time around I did CINDY (sounds wrong I know)

Here is the run down on the session:

5 x pull ups

10 x push ups

15 x air squats

All you have to do is complete as many rounds in 20 minutes as possible.

My total : 15 complete rounds (last attempt I got 9)

As you can see I have done this in the Club Lime Tuggeranong Health Club, but this is one session that can be hit up outdoors if you do not have a gym membership.

I will be putting some of my Boot Camp Canberra clients through this workout for sure.

Here is a demo of the exercises for you:

THe highest record I can find of this routine is 32 complete rounds ( I am not that far away…)

Scotty

In short, yes they are… In my opinion anyway. This is why I have devised a complete nutrition and training program that I have been running as a guinea pig trial with 15 clients for the last few weeks.

Just wanted to give you a quick update on how everyone is going thus far with my training & nutrition trial.

To give you a rundown every single person that has stuck to it has lost at least 2kg in the last two weeks. I think that is a fantastic effort guys well done.

Some of the more notables are:

Narelle - 1.8kg (only been going ONE week)

Jules - lost 2.8kg in two weeks

Craig - lost 2.6kg in two weeks (with AC/DC concert in the middle)

A.J - lost 3.6kg (still to be weighted this week)

Myself -  88.2 NOW 85kg (lost 3.2kg in two weeks)

Here is a bit of insight into why this meal plan is working so well:

Humans are genetically conditioned to store fat. It’s part of the survival mechanism to see us through times of famine. The problem now is that we rarely experience famine. As a result, we store fat and never burn it off.

Most of our excess weight comes from the highly processed carbohydrates found in baked goods, breads and other sweet snacks that we all love so much. Simple equation, you eat too much of these you store body fat.  Eat too many of these foods and your body starts to change the way it processes food.  The insulin you need to convert carbs to energy becomes less effective and instead of burning the food you’re eating, you start to store more and more fat.

The goal of my eating plan is to get your insulin level back under control, which is done by cutting carbs in your meal plan. Not all the carbs, just the ones your body uses the fastest. This means saying goodbye to a list of foods you generally eat all the time: potatoes, most fruit, bread, pastries, rice & some cereals.

Now don’t think you have to give these foods up forever, just for a few weeks here and there. Just long enough to lose some weight and recondition your body to use insulin more effectively.

Things you should be looking for are: salads, zucchini, tomato, peas, beans, broccoli, asparagus, cucumbers, lean meat cuts, turkey, chicken, fish, eggs, raw peanut butter and seafood.

All of these foods are have a less effect on blood sugar, and hence they break down slower in your body.  As the weeks progress you then start to incorporate other carbs back into the diet.

I have found it has given me much more energy on a daily basis, and I am creeping closer to viewing  the six pack that has been hiding underneath all those years….

Scott Williams

Australian Fitness Expert 

A post on undertaking the crossfit FRAN workout

As some of you may know I have been doing Cross Fit training now for about 6 month (P.S. I am 9kg lighter since starting).

 There are a few benchmark Cross Fit workout that work as a gauge to see how you are progressing with your training. I thought it was time I revisited one of the first one I ever did.

It is called ‘FRAN’ and goes like this:

43kg Thrusters

pull ups

Now you do three sets of each, starting with 21 reps of each the first set, then 15 & then finish with 9

Previous Time: 8.46 (with jumping pull ups & 40kg thrusters)

New Time:8.15 (with unassisted pull ups & 43kg thrusters) - to let you know how far off the pace I am, the fastest time I can find to complete the FRAN workout is 1.53 by Jason Caplan

Burnt 144 cals with an Avg HR of 155

Here is a quick demo of the exercises:

If you haven’t tried this session, give it a go, it is harder than it looks…

Stay tuned for an update on week two of the fat loss trial tomorrow

Scott Williams

Australian Fitness Expert