Archive for the ‘Tuggeranong’ Category

A post on Crossfit Certified Training Canberra, and the way that I train myself…

Hey All,

Many of you have been asking and wanting to know what it is that I am doing each and every time I step onto the gym floor at Club Lime Tuggeranong or the way that I train people when at Boot Camp Canberra.

For those that don’t know, I am a Crossfit Certified trainer, and I am using new methodologies for my training programs.

I have been getting many weird and wonderful looks from people particularly within the walls of Club Lime Canberra.

So I thought the easiest way was to show you a little clip of what it is that I do. It is actually the new ad for Adidas. Check it out:

Can you believe that guy in video is only 61kg!! Chris just placed 3rd in the Crossfit Olympics and personally I believe he is one of the strongest and fittest men in the world…

Heather is a mother of two who lives and breaths Crossfit (and looks fantastic), she also placed in the top 10 at the Crossfit Games.

Scott Williams

Crossfit enthusiast and certified Crossfit Trainer.

P.S. For those looking for something different, I do teach a new style of fitness out of Club Lime Tuggeranong and also outdoors in the Tuggeranong area. I will be looking to open up a few outdoor combination Bootcamp Xtreme style classes soon  that will be ra by Crossfit Certified trainers, if you are interested just let me know??

P.P.S. I will also have an online training program that is using my NEW training methods. A complete ‘body overhaul program’. Covering everything from training in the gym, to training outdoors and of course the nutrition to match. Stay tuned for more very soon….

Hey all,

In the previous weeks I have headed back down to the place of hell that I go to each Saturday to get absolutely spanked by some of the guys that live in the Crossfit world here in Canberra.

Fresh off ALL of them just qualifying for the Australian Crossfit Games I always new I was going to have my work cut out for me the last few weeks.

Last week saw us do what is known as 5, 4, 3, 2, 1 which is simply:

5 mins x 40kg Thrusters

4 mins x double under skipping

3 mins x 40kg Deadlifts

2 mins x 40kg Cleans

1 min x burpees

The goal here is to complete as many reps as possible in the time allocated for each exercise. Add up you total for a your score. My score was - 301 (one of the boys got 437, so I was well and truly belted here).

Saturday just gone saw only two of us up and about for the early morning session. Benny has been in hospital all week, so I new this was my chance to give him a run for his money. We set up a ‘Cindy’ variation, swapping air squats for 20kg Thrusters.

‘Cindy’ variation consists of:

5 x pull ups

10 x push ups

15 x 20 thrusters

x 20 minutes for total number of rounds

Total: 12 complete

Ben: 12 1/2 rounds

After about 14 minutes I thought he was slowing down I would storm ahead and finally beat him at something, but he managed to find a second wind and I just couldn’t catch him.. Great session though and my legs are still sore.

Here is a clip of the exercises:

Local Tuggeranong Personal Trainer does the Crossfit session called ‘Isabel’

Well in my quest to get through all the foundation women of the Crossfit world, I found myself this week doing ‘Isabel’.

It consists of:

30 x 60kg snatch for time

Time: 5.35

I haven’t really had any experience or practice as yet in regards to the olympic lifts so this was a tough one for me, and I had to modify the weight to 50kg so as to stay safe.

Here is a demo of snatch technique:

I also did a 2nd attempt of a Crossfit ‘300′ workout that I had done in Nov 2009.

Here is a rundown of the session:

30kg Thrashers

pull ups

24′ Box jumps

split push ups

hanging knee raises

burpees

10kg O/H walking lunge

60kg Deadlifts

rower

Decline Push Ups

Time: 17.37 (previous time was 18.47)

Overall I was very happy with my 2nd attempt at the ‘300′ Crossfit workout. Obviously this program consists of 30 reps of each exercise (30 calories for the rower). This would not be a hard one to modify for outdoors with no equipment at all. If you are in that boat, just use your imagination with your sessions.

One thing I am finding now that I am coming back to previous Crossfit Workouts is the fact that I am busting myself to continually get better with each attempt. One of those sub-conscious mind battles to not let the fitness sessions beat and the fact that I am still quite a long way behind many of the Cross Fit times that are going around (hell, most of the girls that are doing Crossfit are flogging me with the times they are posting).

Scott Williams

Succeed Personal Training

A post about the crossfit workout ‘Helen’

Well like I have said the last few weeks I am going to do all the foundation women of Crossfit.

This weekk I had a go at the Crossfit workout ‘Helen’.

I had previously attempted this session. It involves the following:

400m run

21 x 24kg D/B Swings (I actually used 26kg)

12 x pull ups

x three rounds for time

Time: 9.40 (previous best was 11.54 with jumping pull ups)

It has been five months since I last did the Crossfit workout ‘Helen’ and I think that 2.14 with proper pull ups is a huge improvement??

Still have quite a bit of work to do yet. The fatest recorded time I can find for the Crossfit workout ‘Helen” is 6.51, but this may be wrong?? This time is what is on the Crossfit site as the fastest time though??

I also did a conditioning session which was great fun:

run 400m

row 500m

x 5 rounds for time

Time: 20.01

If you are looking for a cardiovascular based Crossfit training session then this is a great one to do. Overall found it very taxing but was a great session.

Scott Williams

Succeed Personal Training

Unfortunately due to the very wet conditions I only have footage of the evening activities that were conducted.

Here is a short clip on some of the more relaxed team building stuff that went on during the weekend:

Also hit up a Cross Fit Strength W.O.D & a Conditioning W.O.D as well this week at Club Lime Tuggeranong:

Strength - 10 min limit, 1 rep max Clean & Press & then flat bench

40, 50, 60, 62.5, 65, 67.5, 70kg (failed)

Personal Best: 67.5kg

Flat Bench

70,80, 82.5, 90, 100, 110(failed), 105kg

Personal Best: 105kg

I will be sure to come back to these in the coming months

Conditioning Phase

Row 750m

30 x D/U

15 x burpees

x 4 rounds for time

Time: 23.52

Scott Williams

Succeed Personal Trainer

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 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

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

A Succeed Personal Training fitness post on the session of the day

Well after a flood of emails wanting more fitness training sessions posted for people to do, here is the latest Succeed Personal Training Canberra fitness session for you to try out and challenge yourself:

6 x 43kg Thrusters

6x Pull Ups

6 x 32kg D/B Swings

x six rounds for time

My Time: 10.03

Didn’t find this one too bad today, still got a bit of work to do on the pull ups, but I am getting much better.

Here is a video of the exercises:

Have a go and let me know what you think in the section below.

Also a big congrats to all the Canberran’s that went to the Cross Fit Sectional Games over the weekend.

I know three of the guys I train with have all qualified for the Australian Regional Finals, and a Canberra girl in Megan Smith WON the women’s overall event, with Kylie Lindbeck, my neighbour coming a fantastic fifth. Well done guys. I hope to be there next year….

Scotty

A post on the latest fitness sessions at Club Lime Tuggeranong

Have had the pleasure of a few of my wonderful Personal Training clients come and train with me at Club Lime Tuggeranong over the last few days.

Here is a rundown of our fitness sessions that you could try out….

Session 1:

run 800m

7 x 50kg SDHP (sumo deadlift high pull)

7 x bar dips

x 7 rounds then back to the treadmill for another 800m for time

My Time: 14.04

Cass: 18.32 (awesome effort with a very tough session)

Session 2 was done on my own but it was gruelling:

Set to do 60 air squats in 60 sec, for each set you fall short in that first minute, in the second minute you do the number in push ups or pull ups to make it up to 60 reps, you then rest until the next minute and start again on the squats.

You continue until you can no longer complete the make up reps on either the push ups or pull ups.

My Time: 16 minutes

Total Squats: 325 in 8 minutes

Let’s say that I have not been able to walk properly since. My legs are still sore.

A great crossfit fitness session that can be done outdoors, or built into a Boot Camp program (no doubt one of my Bootcamp Canberra groups will see it very soon). If you can’t find a pull up bar, you can substitute with sit ups.

Also took all the guinea pigs for their first session over the weekend, and got everybody measured up ready for the trial. We will keep you posted over the month to see how things progress with the trial.

Scott Williams

Author, Last Phase Fat Loss Trial