Journey Strong

Journey Strong We are all on a journey in one form or another. Not all journeys are smooth sailing, but they can all be opportunities to learn and grow.

Another cold morning and another opportunity to build resilience, touch base with Mother Nature, and move our bodies.We ...
21/05/2026

Another cold morning and another opportunity to build resilience, touch base with Mother Nature, and move our bodies.

We truly are so lucky to be able to train in such a beautiful part of the world.

Narrawallee Beach.

07/05/2026

Morning glory......

04/05/2026

Great timing for our hoodies and beanies to arrive. It was a frosty one this morning, but as is always the case, once bodies start moving and the rising sun tickles the skin, most people will strip off the layers.

This time of year is the perfect time to train down on the beach. We always get a beautiful sunrise. The chill in the air is energising, and the water is still warm for a post-workout splash.

It is, but one way we choose to kick off our day.

Beach bootcamp sessions run on Tuesday and Thursday at 6.30 am and Saturday at 7.00am.

Cost is $15 per session or $110 for a 10-pass.

Come down and meet the crew.

05/04/2026

This afternoon, as part of the Ulladulla Blessing of the Fleet Festival, we headed down to Ulladulla Harbour to take part in the "Tug-o-war" competition and defend our title.

Last year we had turned up for the first time with zero experience, and over the course of 4 or 5 events we eventually won. It wasn't easy. I remember my forearms were on fire after the first heat, and they never really got a chance to recover after that. The pump was real, but we got there.

This year, up until a couple of hours before the event, we were a man down. I spent the morning madly messaging and speaking to potential fill-ins so that we could field a team. We got lucky when Aiden Jack , stepped up and into the role as anchor.

With myself and Ant (members from last year's team), plus 2 new recruits, Lee and Darren, and Aiden, we were ready to give it a red hot crack.

The only thing standing in our way was a Dream Team put together by James Walker comprised of athletes/coaches from CrossFit Huey, which included 4 other heavy hitters - Darryn Thomson, Rupes, Mark Andrew Logan (Frother), and Huey's newest Coach, Jimmy Ghislain . (All of these guys happen to be mates, as well).

Upon registering, we discovered there were 4 teams in total. The other 2 teams, one from Gwylo, and the other comprised of Filipino Fishermen, were both adversaries from last year. We had beat them both so there was some confidence amongst the team that we could take them.

As luck would have it though, our first heat was against the heavy hitters.....the worst possible draw for us.

We were called up and we took our positions, facing off against each other on the sand. The slack was taken out of the rope. Then MC Matt Dell called out "3, 2, 1, Apex!", and just like that, the battle began.

Neither team moved. It felt like someone had tied the other end of our rope to a mountain. There was zero ground being given up by either team.

After what felt like an eternity but was probably less than a minute, we started to feel some small back and forth gains and losses being made.

The large crowd of spectators were yelling and screaming while blood flow to the forearms streamed in creating an intense pump and sense of fatigue.

The other team would heave and pull us their way. Then we would reply and bring the rope back to centre.

This went on for nearly 3 minutes before the other team hit us with a few well timed heaves, one after the other, which we had no counter attack for.

They took that momentum and pulled us over the line, and just like that, our title defence was over.

As is custom, we high-fived and fist bumped each other using arms that were barely able to be raised, and congratulated the Dream Team on a well-earnt win.

It was an epic battle and even though we lost, I was really proud of the fight we put up. I could not have asked anymore from my team. There was no doubt from anyone who was watching, that every one of the lads gave it 100%.

A big thank you goes out to Aiden for jumping in at the last minute and Darren who got dragged into it on Friday.

To Ant and Lee - Journey Strong regulars - we start pulling cars down the street this week. We have a year to get ready.

02/04/2026

We get to wake up early and head down to the beach to train.

We get to spend some time with good people.

We get to embrace Nature and all its wonders - the feel of cold sand underfoot, the beauty of a sunrise, the energy boost of the warm ocean, watching dolphins playing, and eagles flying overhead.

We don't have to do any of this, but we live in a place where this opportunity is gifted to us. We are very lucky.

At a time when the world seems negative and chaotic and challenging, we can be thankful that we can at least carve out 1 hour of joy in our day and hopefully spread positive vibes to others in our circle.

Journey Strong!

28/03/2026

When there is no beach to train on, we hit the southern end of Naz for some stair work and hill runs.

It was all about the legs, today.

Discomfort.We chase it because that is the catalyst for change.Today's Garage Session was a killer:5 sets of:5 Front Squ...
25/03/2026

Discomfort.

We chase it because that is the catalyst for change.

Today's Garage Session was a killer:
5 sets of:
5 Front Squats (building weight)
8 Dips
8 Pike Push-ups
8 Diamond Push-ups
8 Regular Push-ups

Triceps and shoulders were smoked πŸ”₯

-then-

5 sets of:
100m Heavy Farmers Carry

-then-

3 sets of:
5 Burpees
5 Pull-ups

The Zercher Squat.You don't see them performed all that often in the gym, but they are an incredibly effective full-body...
02/03/2026

The Zercher Squat.

You don't see them performed all that often in the gym, but they are an incredibly effective full-body compound exercise that just about everyone can do.

The legs are the main drivers of the movement, but holding the load close to your midline means there is intense core engagement, as well as the muscles of the upper back.

The arms (forearms and biceps) are critical to the lift also as that where you hold the weight, so you get some real bang for your buck.

It feels uncomfortable to start with, but that is more because the bar sitting in the crook of the elbow is so unfamiliar, rather than the movement itself.

The movement otherwise feels very natural. Think, carrying a child, or a bag of potting mix.

Start doing more Zerchers.

21/01/2026

That was a fun sesh today. Everyone was amped!

We kicked off with 5 sets to build weight for 1 Clean + 1 Front Squat.

Then, in teams of 3:
3 rounds of:
15 Hang Power Cleans
15 Burpees over Bar
30 cal machine (alternating machines each rnd - Ski, Bike, Rower)
-short rest-
In teams of 3, 3 rounds of:
30 cal machine
15 Burpees over Bar
15 Hang Power Cleans

Then
30m Bear Crawl
5 Pull-ups
10 Burpees

The support and camaraderie was running red hot! 🀜🏾πŸ’₯

On a side note, I hit a 95kg Clean + Front Squat. I missed it a few days earlier. Progress πŸ‘ŒπŸ½

16/01/2026

One of many issues with having late stage kidney disease is that it becomes harder to hang on to muscle mass and strength, and even harder to make significant improvements.

There are a number of reasons for this that work together to degrade existing muscle and impede new muscle growth.

Three such reasons are:

Chronic Inflammation - persistent low-grade inflammation common raises levels of pro-inflammatory cytokines, which promote muscle protein degradation and inhibit protein synthesis.

Metabolic Acidosis -
Impaired kidney function leads to acid accumulation in the body. This metabolic acidosis directly stimulates muscle protein degradation through specific cellular pathways.

Mitochondrial Dysfunction -
The disease causes damage to mitochondria, the "powerhouses" of the cell, leading to less efficient energy production (ATP) and increased oxidative stress. This impairment contributes to muscle weakness and fatigue.

My goal is to try and stay physically active for as long as possible and attempt to hang onto or even exceed my current strength numbers. I am not sure how I'll go, but watch this space.........if you are interested. I hope I can buck the system.

That's today's kidney disease lecture over.

Journey Strong!

Adam

It is a pretty cool situation to know that on the rare occasion I am away, I have people I can count on to step up and r...
11/01/2026

It is a pretty cool situation to know that on the rare occasion I am away, I have people I can count on to step up and run things for me.

A big thank you to and who did just that on Saturday. While I was at helping out at a comp, the boys took charge and ran the bootcamp session for me.

From all accounts, it was a great sesh with big numbers - 30, our biggest sesh this Summer.

Thanks lads 🀜🏾

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Shoalhaven (C), NSW

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