Posts Tagged ‘cross fit’

Canberra People with lack of Mobility!

Monday, October 3rd, 2011

Hey fellow Canberra Boot Camp & Canberra CrossFit people..

I am seeing a growing trend in many people not helping themselves out both in everyday life and also those who are into their fitness and health.

 Many Canberran’s are not doing anything to progress in their training and skills by failing to do any mobility or flexibilty work (not to mention what is happening to those that are sedentry on a daily basis).

It is vital that you spend time on your flexibilty if you wish to progress and get fitter, faster, stronger, or just to live longer for that matter!

I have just finished up a few sessions in my garage today, and I am seeing some lack of flexibilty in some people.

Here is an awesome resource tool for you. It is called the mobility WOD, run by Kelly Starrett, and he is the king of mobility in the CrossFit world, and he can certainly help YOU!!!

Check it out and get flexible:

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Do you Truly Enjoy Working Out?

Sunday, January 16th, 2011

Are you truly enjoying your workouts?

Yes I realise you’re probably already doing some form of interval  training, but what kind of RESULTS are you getting?

And when is the last time you did an interval training workout where you thought ‘man, that was really fun’?”

Trust me, you CAN have fun, fast, proven, and powerful interval training workouts.

Yes there are a few problems with Interval Training

1) Intervals can stop working if you do the same thing over & over

You MUST switch up your interval training every few weeks, the wider the variety the better the results.

If you continue to do the same interval workouts, you’re results will slow down to a crawl.

So if you’re doing intervals and you’re stuck at a fitness or fat loss plateau, then it is time for a new interval workout.

2) Intervals can be dangerous if you don’t know what you are doing

Jumping into an advanced interval program on the treadmill or with kettlebells is a bad idea. That’s why you need to start safely.

However, most people don’t realize that even beginners can do interval training if they get a professionally designed program.

Fortunately, if you come to a Succeed Boot Camp, you will get the variety and a professional program each time.

3) You don’t know what else to do for intervals

Okay, great, now you know that you need to do a different interval program every few weeks, but what are you to do?

Well, the great news is that there are hundreds of ways to do intervals.

You can do the tabta, aerobic & aneareobic intervals, 30-30 method, it really is endless

There is absolutely no reason you should ever be bored of interval training or wondering what type of intervals you should do next.

BUT WAIT…One more problem: You don’t want to join the gym and learn how to use the fancy equipment

Most people think you need a treadmill or bike to do interval workouts, but that can’t be further from the truth.

Did you know that the most effective and efficient way to burn body bodyfat, increase muscle tone and stength is under you??

Yes that is right it is under you!!!

Answer: your own body weight!!!

This is why the Succeed Boot Camp Business has been one of Australia’s most successful fitness companies for years, we understand interval training and the best way to use your body.

Across the world Boot Camps and functional fitness models are taking over.

Fact: Boot Camp classes have climbed into the top 10 ways in the world to train as at Dec 2010 & functional fitness training (Crossfit & Boot Camp) is also in the top 10.

Both these are the highest climbing fitness trends for 2010.

Here is a bit of Boot Camp footage:

http://www.succeed.com.au/2010/09/canberra-bootcamp-with-shannan-ponton/

and here is where you can find out more:

http://www.succeed.com.au/ 

SO don’t forget here at Succeed we are about to start our 2011 program and NOW is the time register. Simply email Leanne to book in and pay:

E: admin@succeed.com.au
P: 0487 223 322

What is Crossfit?

Thursday, July 29th, 2010

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.

httpv://www.youtube.com/watch?v=tzD9BkXGJ1M

New Adidas Ad – Crossfit style

httpv://www.youtube.com/watch?v=lLFunBPgPOo

The Future of Crossfit right here:

httpv://www.youtube.com/watch?v=Ih9NoxNs2RI

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

Less is More

Wednesday, July 28th, 2010

A blog on the benefits of shorter high intensity workouts

Since the fitness craze really started to pick up steam in the early 20th century, there have been two rather distinct camps, one stressing traditional workouts, and another stressing shorter, but more intensive and exhaustive training sessions. Even to this day, there is little scientific evidence to back up one side over the other. The truth is that each has merit, and should be made use of by the average person.

A high intensity workout simply refers to doing something with greater, you guessed it, intensity. This is generally defined by the measure of one’s heart rate. If you’re pushing your heart rate to near maximum capacity, you’re said to be engaging in a high intensity workout.

The actual differences in results aren’t vastly different. High intensity workouts typically burn more calories, while longer, lower-intensity workouts burn slightly more fat, so depending on your specific workout goals, those characteristics may factor into your decision.

Of course the other element to consider is that high intensity workouts are performed much quicker than low intensity ones, which is perfectly suited to the lives of busy folk all across the blue marble we call home. Whether it be lifting or using more weight with less reps, running or sprinting instead of jogging, or doing a more intensive but shorter cardio routine, you can get the same results in less time, as long as you’re willing to give the old ticker a good workout.

The great thing about working out is that it never has to be the same. If you’re running short on time, speed through a high intensity workout and be on your way. On days when you have the time for a full-fledged workout, take it slower, try new things, and enjoy the experience. Changing your routine has legitimate fitness benefits, as well as allowing you to work within the confines of your busy schedule.

I have done both long slow sessions and short sharp sessions, and have worked out the calories over a 24 hour period following the sessions. On every occasion I have burnt more calories doing a short 20 minute workout over a long slow workout.

This is why the crossfit style of training method is fast becoming the number one way to train.

If you are in the Canberra area and are looking to get into Crossfit then let me know and I will gladly get you started. Or stay tuned for my all NEW ‘body overhaul’ program due out soon that is all crossfit style training programs…

What sort of training do you like the best? Weights, boxing, pump??

Let me know your preferred method of training below?? 

Scott

For the Ladies – What is your Favourite Type of Training?

Thursday, December 3rd, 2009

This one is for the ladies…

succeed-fitness-ladies-session

What type of training do you prefer to do?? Let me know in the comments below. In the meantime have a read of my take on this matter.

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to circuit style weight/ cardiovascular training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Many women shy away from the higher intensity circuit style weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.

As mentioned earlier, the benefits of circuit style strength and cardiovascular training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.

Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; circuit style strength and cardiovascular training actually increases bone density and reduces the risk of fractures in women.

If you’re concerned with your weight, then this style of training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating circuit style strength and cardiovascular training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.

While the benefits of circuit style strength and cardiovascular training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because the more you train, the greater the amount of endorphins women create (the natural feel good drug). They feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights and cardiovascular combined, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.

Perhaps you’re asking yourself, “Whatever happened to the importance of just aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not complete the picture, yet when combined with moderate weight training, the benefits are huge.

 If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you train in this style at least three times a week.

What is the ideal training type for women I hear you ask? Great question and the answer is to look for a Cross Fit, Boot Camp type of training or a small group PT session in your area (just google the words and city you are in), as the majority of these classes will already have the perfect combination of both worked out for you. Be weary of the gym, health club based classes as they only work your body in one area, and that is either justs weights or just cardio.

Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

 Scott Williams

Australia’s Leading Fitness Expert

Contributor and writer for Health Smart Magazine, Readers Digest

Succeed Personal Training Canberrra in the Media

Friday, October 2nd, 2009
Telstra Awards logo

Due to our recent Success we have been fortunate enough to get a bit of time in the media spotlight:

http://www.succeed.com.au/wp-content/uploads/2009/10/succeed-feature-cba-times-sept-09.pdf

http://www.succeed.com.au/wp-content/uploads/2009/10/3650-club-lime-ct-personal-train.pdf

http://www.succeed.com.au/wp-content/uploads/2009/10/succeed.pdf

Training with Shannon Ponton part 1

Monday, September 21st, 2009

Well not sure what is going at the moment. but really struggling to get on top of this cough that I have at the moment.

Been sick now for about a month and can’t seem to shake it.

Still trying to soldier on with the fitness training though as I only have a few days left till I head to Sydney for Cross Fit.

The last couple of sessions have been quite disappointing, as I am struggling to get any oxygen into the lungs.

Thursday –

60kg Deadlift x 15 reps

40kg Hang Cleans x 12 reps

40kg front Squats x 9kg

40kg Push Jerk x 6

x 5 rounds for time ( was supposed to do 60kg for all exercises but I am not at that level)

Time: 17.17

The weekend saw me in Wagga Wagga with Shannon Ponton for the Xcler8 Fitness Centre final day’s of their “Biggest Winner Challenge” and gala ball. It was a great weekend and I would like to say congratulations to the Top 10.

Also a big congratulations to Ash & Kerry from Xceler8 Fitness Centre for running such a wonderful event, some local charity organisations have really benefited from the event.

So Friday saw Shannon Ponton & myself bust out a training session in the afternoon. Unfortunately Shannon is recovering from a shoulder injury so was quite limited with his training, but he enjoyed watching the pain I put myself through

Did a version of ‘The Dirty Thirties’ with Shannon Ponton watching closely:

30 x push ups

30 x 26kg D/B Swings

rower ( 30 calories)

30 x burpee to 24′  box squat jump

30 x air squats

x 3 rounds for time ( accidentally switched my watch off during the session so no recorded time)

Anyway finished off the session and Shannon and I headed down the huge main street of Wagga to grab a feed and relax before the gala ball on later that evening.

I must say it would take some adjusting to being a celebrity, when you can’t even walk down a street without being stopped by people, and people staring at you whispering to each other, is that him , is that him???

shannon-ponton2

I must say Shannon Ponton handles himself very well and is so relaxed and open to the public to stop and talk and take photos at any given time.

 It really is a pleasure to see a person so passionate about the fitness industry and helping people out at all times with any questions they may have.

Scott Williams CEO, Managing Director Succeed

The Last Two Training Sessions

Monday, August 3rd, 2009

Just a quick post to give you a rundown on Friday and Saturday’s training sessions.

Friday saw me have a go at one of the foundation girls of Cross Fit in Angie.

I have to say that Angie is not a very nice girl. You have to complete each exercise before you move on to the next one.

Angie

100 x chin ups

100 x push ups

100 x sit ups

100 x air squats

This is a time based challenge to be finished as quick as possible, and I really sucked at this one…. As much as it wasn’t really a cardiovascular based fitness session I really struggled. Once I had gotten to a certain number the muscles just wouldn’t contract to keep going and I found myself having to rest just to get two or three reps out at a time. 

man-exhausted-in-the-gym

Time: 24.30

Avg HR: 122

Calories: 249

 

 

Saturday saw me back at the Devil’s Den for another session with the boys (wish  had stayed at home)… I was a bit nervous as I had missed last weeks training session.

The cross fit session was made up of:

20 x 30kg push press ( standing shoulder press)

20 x squats

20 x push ups

20 x lunges

20 x burpees ( my fault I got these, when he asked what I wanted I said to lay down)

I have to say this was also a killer muscular wise. I felt ok with the caardiovascular, but I just couldn’t get my muscles to work at all and found myself having to rest to complete sets…

Time: 17.52

Avg HR: 163

Calories: 305

It was a great session and one I will definitely come back to at some stage.

I also had one of my Personal Training clients getting ready for the City to Surf and I had her do a modified version of

one of the cross fit sessions on Saturday morning and she was awesome. Well done girl…

Good luck to all of our clients heading to the City to Surf. I am sure you will all do yourselves and Succeed proud.

Scott Williams Succeed CEO & Personal Trainer

Personal Training Clients

Thursday, July 30th, 2009

Today’s post is one for two of my wonderful clients that have allowed me to video and photograph them in the middle of a Personal Training Cross Fit style of session.

httpv://www.youtube.com/watch?v=YpwBssQsga4

I have been training both of these lovely ladies for quite some time and would like to say a big congratulations on all your hard work and effort.

For the records they have both lost quite a bit of weight and besides all the whining they do, these girls really like to push themselves hard (in between conversation of course)…

So today I have named this WOD the Karell/Elice version of a ‘dirty thirty’. Simply means that every exercise you do you have to do, you do 30 reps…

20kg Deadlift

12kg Kettlebell Swings

4kg Turkish Get Up

Burpees

10kg Clean & Press

Push Ups

Hanging Knee Raises

30 calories – Rower

                         The Turkish Get Up

karell-elice

I am very proud of the girls, they did an amazing job, and for the first time we did a session in silence ( music to my ears), due to the fact they couldn’t get any oxygen to the lungs.

Great work girls, keep it up.

Scott Williams, Succeed CEO & Personal Trainer Canberra

Stupid Ideas

Thursday, July 30th, 2009

I am not sure where I get these stupid ideas.

Before I even started yesterday I was still sore from Monday’s session. I had already taken Tuesday off to recover, but in my stupidity I thought I will push through and train…. and then to top it off I decided to do two sessions with 10 a minute break in between ( not the best idea I have come up with).

Within the Cross Fit world they call each session a WOD ( workout of the day). Due to the fact that the first one only took four minutes, I thought I might squeeze a second one in.

BAD IDEA

WOD 1 was deadlifts & hand stand push ups. Three sets at 21 reps, 15 reps, 9 reps for time.

85kg Deadlift (was supposed to 105kg but I was a bit soft) 21,15, 9

Hand Stand Push Ups 21, 15, 9

Time: 4.10

Avg HR: 151

Calories: 61

WOD 2 I decided to do a 4km time trial. For those that know me know that I really SUCK at running. If you know how to work out the timing on a treadmill it has taken me over 5 minutes each kilometre, which is slow I know, but hey doing the best I can without dying here….

Time: 20.10

Avg HR: 167

Calories: 357

Wish I looked like this guy below….

man-running

In saying that this was a stupid idea I actually recovered quite well this morning, although I am still quite sore all over. Not sure what today’s training will bring???

Any way I have a couple of my Personal Training clients wanting to do a modified version of Cross Fit this morning, so I am heading off to put them through their paces ( I will be taking photos today and will post them tomorrow).

By the way I am heading off to go through the process of getting the official qualifications for Cross Fit, although you could say it is a modified version of Personal Training or Boot camp ( another name really). It is still a grey area for legal purposes like the name Boot camp is,  but I really like it and it is something that I would like to teach.

Stay tuned in the coming months for some big news from the Succeed Team in Canberra!!!

Scott Williams Succeed CEO & Personal Trainer