The good, the bad and the ugly – 1km PB

16 January 2013

I wouldn’t wish that on anyone. Negative emotions, negative thoughts, wanting to quit, what could I tell the boss? Stupid session, hate it, hate him , hate everyone. Not a nice place to be.

Today’s session was tough. The plan was to row the first piece max out, then take a nice long 10 minute rest. Sets 2 and 3 then have to be rowed at maximum intensity to really challenge the body – the pace to some extent is irrelevant, it is all about working hard.

Felt nervous all morning but settled myself around lunchtime in the privacy of the rehab gym with the usual 5km warm up and some nice bursts. I took a good 6-7 minutes to compose myself before setting up for some maximum effort work.

Having never done a 1km TT piece before I was slightly unsure of the best plan of attack. It’s just training so I went off hard and held it for a few hundred metres before beginning the settle down to 1.29’s. Saw far too many 1.30’s but by which time it was time to raise it as we entered the final 500m. Took it up with 400m to go and went for it around 300m. I think I pretty much got it right as I was locking up in the last 40 metres or so.

Through the line and it was then into realisation that I got to do that again – twice!
I got up within the minute and opted for the bike to keep the legs moving. I think I pedalled to slow looking back at it now. I was in a right state and felt awful. The lactic build up was over whelming in my entire body and it wasn’t shifting.

With 3 minutes to go I had thrown in the towel and wasn’t going again – I genuinely felt terrible. With a minute to go I got back on the erg feeling awful and told myself I would do a cool down and call it a day.

I set off hard and did 2 lots of 20 strokes. The pace dropped right down and I looked to see 750m. Sod it I will keep going. I was working hard but far from max – I couldn’t, I was in a sh*t state – but that’s the idea. I worked all the way home with no power and feeling horrible then got on the bike again.

Set 3 was much the same. Painfully slow but really tried to be positive and sit up and be efficient. I barely looked at the screen as it made it worse to be going that slow and be hurting that much. It was a pain I couldn’t describe. When I do speed work like 750’s it is horrific but you are getting good splits for your money – this however was truly awful.

Q had said that it is not 100% bury yourself work but 99% pretty damn close to max out as possible. Did I work 99% in set 2 and 3? No – I don’t know what it was but it was horrible and I worked very hard.

I was sick after the third – the second time ever since erging and the first in training.
We live to fight another day.

3x1k (10r)

2.54.4 r36 (PB – ave/500m 1.27.2)
3.13.1 r31
3.16.3 r31

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Ollie Osborne

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There comes a point in every high-achiever’s journey where professional success and personal wellness seem irreconcilable, where the cost of performance is paid in silence, self-neglect, and eventual burnout. I had reached that point. Outwardly, I was thriving: respected, accomplished, operating at the peak of my profession. But beneath the surface, I was physically depleted, mentally fractured, and overwhelmed by self-loathing. I asked myself the question so many executives silently carry: How did I let myself get to this point? The answer, as I would come to learn, was not failure , it was imbalance. The truth is, high performance in leadership should not come at the expense of health, clarity, or self-worth. And through the Warrior Wellness Movement, I discovered that it doesn’t have to. This programme is not simply a fitness plan or a motivational workshop. It is a total recalibration of mindset, physiology, and leadership presence. The coaches at Warrior Wellness understood the unique pressures of executive life, the long hours, the constant decision-making, the burden of responsibility, and built a wellness framework that works with those realities, not against them. It is tailored, evidence-based, and deeply human. Through their guidance, I learned how to reclaim my physical health, strengthen my mental resilience, and lead with energy and authenticity. Just as critically, I brought my executive team on the same journey. Together, we evolved not only as professionals, but as people. We now operate with sustainable intensity, strategic clarity, and a shared understanding that wellness is not a luxury, it’s a leadership imperative. The Warrior Wellness Movement has fundamentally changed how I approach success, not as something to chase at all costs, but as a state of balance where performance and wellbeing co-exist. I cannot recommend this programme highly enough to any high-performing individual or team who is ready to stop surviving and start thriving.

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Been coached by Ollie for over 9 months. I was looking for accountability and structure in the gym to fit around a new job where shift work has messed with consistency. Ollie gave me a program that was achievable and the necessary nudges to get me into the gym. My initial goals were specific and he has delivered 100%. He has understood exactly what is required to train when you are mid life. I am in my late 50s and his focus on mobility/warming up and conditioning and feedback on form has kept me injury free and loving my sessions. Totally recommend Ollie whether you are new to fitness or a seasoned gym goer.

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After spending a very long time (years) aimlessly going to the gym with no structure or focus I eventually met Ollie at Warrior Wellness - and I’m glad I did. From the word go Ollie was direct (which I absolutely needed) and very supportive. Ollie demonstrated during our first meeting that he has experience and understanding of how that happens - and more importantly how to make the changes I needed. For me that was a good omen. The structure of the programming during the initial phase was straight forward and really easy to follow. It was just about doing the basics really well with some added variety and functionality. With help and focus on getting my diet sorted from the outset it has helped me get some early victories which helped keep the motivation and enthusiasm. In 3 months I’ve lost 5kg, I’m lifting heavier and feeling better than I ever have. I’m also moving better and easier than I’ve done for years since leaving the army. If you need structure, direction, honesty, accountability and support with a holistic approach then Ollie and Warrior Wellness is what you need. I would Highly recommend working with Ollie - it was honestly a great result and well worth the investment.