Archive for the ‘My Crossfit Training Journey’ Category

Well as most of you know I have been training for the last 12 months for the 2011 Reebok Crossfit Games.

It has been a hard road that is for sure, but a an amazing one.

 The year has seen me lose 12kg (yes it may not look like it), be fitter than I have ever been, stronger  certainly faster than I have ever been.

A big thanks to Josh and the crew at Crossfit 2600 for helping me out the last year with my training.

So a rundown:

I represented Crossfit 2600 in the teams event (I fell short of making the individual cometition - will try again next year..). Overall we finished a respectable 18th. Some of the teams had some of Aust fittest athlets and we held our own in every event.

Congrats to Kai & Megs for finishing 6th & 5th respectfully. Well done you are both an inspiration and I love training with you guys any chance I get.

It was an awesome job all round with Birchy in 16th, Benny & Matty = 18th, big Adam Manikis in 22nd. All the individual athletes from 2600 really rocked the house down. Well done gang.

Here is some random footage of the games:

http://www.youtube.com/watch?v=DXxyAYmgw2w

http://www.youtube.com/watch?v=xNAlKuMofAk

http://www.youtube.com/watch?v=40Sq0usKLEs

Anyway I have had a week off and it is time to set the sites for 2012. There are also a host of competitions in the coming months that I will be going in as well, so I will keep you posted.

Anytime you want to join me for a session, I train at Alive Health Clubs Narrabundah most days

Well after Week 3 of the 2011 Crossfit Games, it has certainly been stepped up a notch.

The workout was 75kg Squat Clean to Overhead, 5 minutes to do as many reps as possible.

Good and bad news - good news I did more than I hoped to do, bad news most guys did 25 + plus, whilst I managed a measley 10….

Anyway  am still in the competition and will keep plugging away for another three weeks and see else they throw at us?

My prediction of what the routine will be this week: 21,15,9 of Chins, Ring Dips, Burpees

Here is a bit of footage of me and others in action at the Canberra Crossfit day on Saturday. A huge thanks to Josh at Crossfit 2600 for an awesome event:

Well the day after the 2011 Reebok Crossfit Games WOD 1 was done here in Canberra, I was straight back into training again the next day.

Obviously very excited (and nervous) waiting to see what WOD 2 will be. I have been thinking it may contain Deadlifts and maybe Hand Stand Push Ups (time will tell), so I thought I would throw a Deadlift workout in.

Here is a bit of footage of the training session and what the workout was:

5 rounds for time of:
400m Row
5 x Hand Stand Push Ups
10 x 70kg Deads
15 x Sit Ups
20 x Air Squats
Did have a time written down but have lost the piece of paper

httpv://youtu.be/oH9GC0APQOk

Also a big thanks to my daughter for the moral support she is giving me in the background!!!!

As many of you already know I have been training for the last 10 months in preparation for the Crossfit Games.

Well they have finally got under way on the weekend and it was an awesome start to the Crossfit Games here in Canberra.

A huge thanks to Ross and the crew at B32 for allowing everyone to use their facility (I think there was about 50 competitors) and it was awesome of them to give up their facility and time for the event, so thanks guys.

For me it was a mix of excitement and nerves for the first event, not really knowing what to expect! Well when you have an eleveated heart rate it really is hard to control yourself in a workout and not go out too hard. I felt I did pretty well at that (but could always do a bit better).

Anyway here was the event and here is a bit of footage of myself and a few of the guys from B32 Crossfit and Crossfit 2600 Canberra:

Event: 10 min AMRAP (as many rounds and reps as possible) of
30 x double unders (double skip)
15 x 35kg Power Snatch (could go to ground to overhead)
My Result: 6 rounds + 30 D/U (3oo reps in total)

httpv://youtu.be/EMUlssseHYY

Leader of the pack for Canberra was Kai from Crossfit 2600 with 7 rounds + 30 D/u (total 345)

Will keep you updated on the progress of the Reebok Crossfit Games over the next six weeks

Hey all,

Just a quick post in regards to happens when it rains at Boot Camp.

As most of you can see we have had more rain in the last few weeks than we have had in years. It has never really affected Boot Camp until now.

As is the case with most our camps we allow time at the end of the 12 weeks to add a few sessions. So for all those that have not been ran they will be added onto the program, and if required (if we get too many more wet days), you will be given a credit for the start of the 2011 season in early Jan when we start back.

Guidelines: if it has been raining continuously all night and then into the morning, then Boot Camp will NOT be on. If it is only very light then it will still continue as per normal.

Over the weekend I also went and competed in my first ‘official’ Crossfit event. Had a great time and huge thank you goes out to all the crew at Crossfit Wollongong for putting on an awesome event.

Also thanks to all the competitors for assisting with the judging. The crossfit community is amazing and not what I expected at all. Every person is right beside you helping you out (that means yelling at you to do more), but it was a great atmosphere, with even the elite athletes supporting you all the way.

Thanks to the guys from Crossfit Base in Canberra who travelled up in droves for the event, well done to all the guys. We had a few place very well on the day which was awesome.

The day really showed me that we have some extremely fit athletes in Crossfit with amazing capacity to just keep going, and going. I have a lot of work to do!!!!

Happy to say after my first attempt at a Crossfit competition that I placed fifth overall in my division which I am very happy with. Here is a bit of footage of me in action (sorry it is sideways, video held in the wrong position).

I will post up some footage of the top guys and girls during the week.

Have an awesome day

Scotty

Well life has been very hectic for me over the last few weeks and haven’t had enough time to sit and post about training (or anything for that fact)…

After nearly a year of training, I have officially entered my first Crossfit Competition that will be held this Sunday in Wollongong.

Really looking forward to it and meeting and watching all the other Crossfitters of Australia doing their thing.

There will be quite a few of us Canberra heading up for the event, so should be a great day out.

Had the pleasure (or pain) of training with one of the girls (Megan Smith) that placed in the top 35 at the world Crossfit Games back in April. Well what can I say??

I love getting flogged by a girl!!!! Was great to watch and I felt like I was standing still compared to Megan. I believe she had showered and had breakfast before I was even finished!!! Just tells me I still have a lot of work to do.

As most of you are aware we into week two of our Spring Boot Camp Canberra series and things are looking really good.

School holiday’s are now OVER, so I expect to see you all out there, starting tomorrow morning…

Don’t make it harder than it already is to get back onto the band wagon, just DO IT…

For those that have been away and haven’t registered, yes we still have a few spots left in several locations across Canberra and we will work out a pro rata rate for the remainder of the 12 weeks, simply email: admin@succeed.com.au to start up.

Also note ALL payments are due in this week, so if you have an outstanding account please contact the office to fix up ASAP (saves the embarrassment of us calling you).

Scott

A big congrats goes out to my mate, Josh Birch on the opening of his NEW CrossFit 2600 facility in Deakin.

For those interested in CrossFit and the benefits that Crossfit style training brings, this place has it covered.

I had the pleasure of joining a great group of fans yesterday and hit the first ‘official’ WOD for Crossfit 2600. With over 50 people in attendance, the guys really new how to push us all to the limits…

A big congrats guys, the centre looks awesome and I look forward to leaving my fair share of blood, sweat & tears at Crossfit 2600.

Scott

A blog to help you all better understand the Crossfit world and the style of training I am doing at the moment in Canberra. 

This little exerpt is taken direct from the Crossfit website. Check it out here: www.crossfit.com

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
 
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

New Adidas Ad - Crossfit style

The Future of Crossfit right here:

Stay tuned for the Succeed Xtreme outdoor fitness program to be launched soon in Canberra… these sessions will be ran by Crossfit Cerified trainers

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 the Alive Health Clubs.

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 the Alive Health Clubs. For those that are looking for that little bit more with their training, I will be incorporating some CrossFit into my Boot Camp sessions for Succeed, so feel free to join in..

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,

Sorry for the lack of posting in recent weeks, but as many of you are aware my lovely wife and I have just had our second boy and he has been a bit sick, so my time has been elsewhere.

Thank you for all the emails and support and we are well on the road to a full recovery!!

Many of you have requested that I start posting my training sessions again so you can either laugh at my times or have a go at them yourself.

Here are a few of my latest workouts that have been absolute crackers:

Did a session courtesy of Kylie at Crossfit Base site called ‘Nutts’ (pretty much says it all), here it is:

10 x Handstand Push Ups
15 x 115kg Deadlifts
25 x 30′ box jumps
50 x pull ups
100 x 9kg wall ball shots
200 x double unders (skipping)
400m run with 20kg plate
Time: 21.36

This is one tough workout and if you are having a go at it be sure to scale it to suit.

On Monday I made my way back to the boys for a Crossfit Canberra session. I have only been there a few times in last few weeks and each the session has been a killer. Here it is:

Push Ups
Sit Ups
40kg Overhead Squat
Double Unders
Rower
50 reps of each above, 500m row
40 reps, 400m row
30 reps, 300m row
20 reps, 200m row
10 reps, 100m row

Time: 35.46, Benny - 30.15, Charger - 39.40

This was the 2nd toughest session I have ever done since joining the Crossfit community here in Canberra.

Great session benny and well to the boys they killed it…

Here is a photo of my little man getting some love from his big sister.

Scott Williams