Archive for the ‘My Crossfit Training Journey’ Category

Well I have completed one of the toughest (no actually the toughest) Crossfit workout I have done in the last nine months of doing Crossfit!

After a very taxing session two days prior that was similar yet VERY different, this one has taken the cake.

It was taken straight from the main Crossfit website. Here it is for you to try if you dare:

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
110kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood (30kg)
7 Pull-ups

Fastest time recorded that we know of is by current world Crossfit Champion - Miko Salo in 19.19

For those interested it took me 44.30 (and nearly killed me). Benny completed it in 30.04 which was awesome… 

Why not give it a go and see how you pull up??  Three days later and I am still sore….

Scott Williams

Succeed Personal Training

Hey all,

Just thought I would give a quick update on my latest movements training wise. I have been nursing a sore shoulder and hamstring which is still giving me some grief, so I have been on a modified program tring to get them right.

Crossfit Session 1 - ‘Christine’ revisited

row 500m

12 x 60kg Deadlifts

21 x 24′ Box Jumps

3 rounds for time: 9.44 (previous best was 12.10)

Here is one of the world’s best Crossfitters in action doing Christine:

Crossfit Session 2: Rower Hell

4 x 500m rower with 3 min rest, recording each time:

1. 1.41, 2. 1.36.2, 3. 1.41.6, 4. 1.39.1

Crossfit Session 3:

5 x 105kg Deads (supposed to be 125kg)

13 x push ups

9 x 24′ box jumps ( I did 30′)

Total Rounds in 30 mins: 19 complete

One of the toughest sessions I have done to date in the Crossfit world.

A much better time on the ‘Christine’ workout and really felt fit and strong on that one. The rower was just crazy and really hurt the cardiovascular.

After nearly seven solid months of Crossfit and following my ‘Succeed Body Overhaul Program’ each month I am really turning the corner in regards to fitness. I have maintained my ideal bodyweight and am getting leaner and leaner.

I have now lost 12kg and I am actually stronger and lifting more weight than what I was 7 months ago.

Hopefully I can get on top of the injuries and get back into full swing real soon.

Scott Williams

Crossfit convert

Hey All,

Here are my last few Crossfit training sessions that I have done. Missed a few last week as I have been away:

Crossfit Canberra Session 1:

Run 250m
25 x 35kg snatch
25 x 24kg Kettlebell Swing
25 x 35kg O/H squat
25 x 24′ Box Jump
25 x 35kg SDHP
25 x 6kg Wall Ball Shots
25 x 35kg Thrusters
Run 250m
Time: 16.28

Crossfit Canberra Session 2: ‘Elizabeth’

21, 15, 9 reps of
50kg Cleans
Ring Dips
Time: 10.23

I had to modify the ‘Elizabeth’ program as it is supposed to be at 70kg for the cleans, but I am not quite there yet…

Here is Demo of the Exercises:

I don’t have the wall ball or the running in this clip.

Wall Ball Demo -

Scott

Wow, I have had a cracking weekend in regards to the Crossfit sessions.

With Easter and a few people having more time to relax and enjoy the weekend, we had 11 at our Crossfit Canberra session on Saturday morning, and then again on Monday we had another 10 people hard at it.

A couple of the toughest sessions that I have been subject to so far.

Saturday was that tough that I cannot even remember what we did  to do post it onto the site, but it was 30 reps of everything that I hate.

Monday was just plain STUPID and the guy that told us what we were doing didn’t even rock up!!! Thanks Birchy…

It went like this:

Fran (WOD), 1 minute rest then Helen (WOD) for total time

For those that can’t remember Fran is 21,15,9 reps of

42kg Thruster

pull ups

Time: 6.05 ( my PB by nearly 2 mins) 

Helen:

400m run

21 x 24kg K/B Swings

12 x pull ups

Time: 12 minutes

What we did was left the clock rolling for a total time. Mine was 19 minutes. Some of the guys (and girls) really put in an awesome effort, with some of the boys done in 14 minutes (really made me look bad).

At the end of the day though Crossfit is all about challenging yourself and taking yourself to new levels, and I certainly did that with a new PB for the “Fran” workout. The run in Helen really killed me ( made me spew actually), and I was over 2 mins outside my best time for Helen…

A big thanks to Benny, KB, Charger, Boz, Bergy, Pip, Gemma, Liz & Amelia for the motivation and support to get through what was the toughest session of Crossfit I have experienced so far.

Also thanks to Birchy for writing the program and then not turning UP!!!!!!

Here I am feeling a million $$$$ (NOT…)

Scotty