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03
06
2019

Tues 4/6 : Meet John our best transformation

By Scotty 0

Here is John’s story at Strive 45 in Canberra:

“Hi, my name is John
I joined Cross Fit SFS six week Strive HIIT 45 challenge on 30 April 2018.

Over the six-week period I lost 18 kilos in weight and dropped three clothing sizes.

I attended gym classes six days a week, walked my dog four kilometres each day and totally changed my eating habits particularly the portion sizes.

At the end of the challenge I continued attending the Strive HIIT 45 classes and subsequently lost an additional 8 kilos in weight.

I am 65 years young and I feel healthier, fitter and more comfortable in my body.

I can now also keep up with my grandchildren as my energy levels have increased.

My doctor is happy with me as both my blood pressure and my blood sugar levels have improved.

The gym classes are challenging and different every day; I never know what to expect but I know that with Scotty and his team’s expertise and emphasis on technic then I’ll be OK.

The group comradery is fabulous, and we have lots of laughs along the way. Big thank you to Scotty and his team for their knowledge, support, motivation and encouragement.”

Regards, (don’t pick on me) John Porombka (1/6/19)

CrossFit SFS Workout

Warm Up (5-15 mins):
3 rounds:
30 sec squat hold
30 sec plank hold

With an empty barbell:
3 rounds:
30 sec of skipping/double under practice
7 Good Mornings
7 Tempo Front Squats (3 sec down, 1 sec pause, 3 sec up)
7 Strict Press

Strength/ Skill (15-35 mins):
Front Squat
3 x 10

Hold a challenging weight across all 3 sets

METCON (35-50 mins):
5 rounds for time:
40 Double Unders
20 DB Lunges (22.5/15kg)
20 Push-Ups

Rx+: Push-Ups on Dumbbells

Time cap: 16 minutes

Strive HIIT Workout

author: Scotty

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