I will take ownership. I will take ownership of my thoughts, words and actions. I will take ownership of my diet. I will take ownership of my lack of flexibility. I will take ownership for not training strength. I will take ownership for the decline in my METCON. I will take ownership for my commitments and responsibilities. I will take ownership for myself and my wolf pack. I will take ownership of my integrity. I will take ownership of my financial situation. I will take ownership of my goals and dreams. I will take ownership of my relationships to my family, friends and loved ones. I will take ownership of my ownership.
I commit to pushing my potential. I commit to achieving that potential. I commit to being my best every single day and giving my all in each and every situation. I commit to taking opportunities presented and converting them into successes. I commit to creating something from nothing. I commit to turning dreams and goals into realities. I commit to this life, this world and the rest of eternity.
Hey guys, Just a reminder that there will be no training this Saturday. Instead we’re heading along to support Bernie and his crew in the Smash Clash. If you’re not yet entered and are sitting on the fence remember ITS FOR ALL LEVELS OF CROSSFIT. From beginners to elite. It will be fun, you get to meet other CrossFitters from around Canberra/ interstate and challenge yourself to 3 workouts in 1 day. Enter here
Guys from Tuesday night’s Fight Gone Bad throw down…
It’s been absolutely ages since we ran ‘Fight Gone Bad’ so we’re opening up tomorrow night’s boys session to the girls as well and well, it’s on! This is a classic CrossFit benchmark WOD so if you haven’t already got a FGB score it’s gonna be a great opportunity to get a one or set a new record!
What is fight gone bad?
3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (for reps)
Sumo deadlift high-pull, 75 pounds (for reps)
Box Jump, 20″ box (for reps)
Push-press, 75 pounds (for reps)
Row (for calories)
You move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
We need a minimum of 10 people to make this work. Because we only have one rower we will run 5 people at a time (with 5 others counting reps and keeping score) Please get back to me and let me know if you can make it – It’s gonna be awesome! Still not sure what we’re talking about – check out the video below…
Instead of our usual 3pm @ Belconnen we’re gonna be teaming up with Rosko and B32 CrossFit in Fyshwick to hit a couple of epic individual and team workouts. The proposed start time is 2pm (for the individual workout) and 3pm (for the team workout) Workout details are as follows…
Individual
AMRAP in 25min:
5 BW Deadlift
5 Pull Ups Men 20kg /Girls 10kg
5 Thrusters Men 60kg / Girls 40kg
5 KB Swings Men 32kg / Girls 24kg
5 Burpees
Team workout.
Team of four persons.
One team member on each exercise, each team member must complete each of the exercises in this order.
One person must be on the rower all times.
The workout is complete once all reps and the 2500m row are completed.
–
25 Burpees
25 Pull Ups Men(Chest to Bar)
25 Thrusters Men 60kg / Girls 40kg
2500m Row
Rosko’s been keen as beans to host our Saturday arvo workout for a while now and you can be sure he’ll have all the gear out there to make the trip worthwhile. So please come and support the Canberra community. It’ll be a ton of fun (just like gymnastics – only with barbells and stopwatches, etc…) so come join me, Becca and rest of the crew for a totally awesome saturday afternoon of epicness!
Being a 21 year old with no real tie downs you’d probably be surprised that I think about anything else apart from partying. But leaving all stereotypes behind and choosing the things that are important to me like trying to “tread my own path” has given me some valuable ideas in which I wish to share and it may help others.
Over the last few months I have been trying to focus in on the things that make me happy and cutting out all the shit that doesn’t. That has meant a bit of a job shift, reconnecting with the people in my life that I for lack of a better term have “cut out” and just spending more time on stuff that is important to me. The result is right now I’m loving life. I have more energy, I’m enjoying things a lot more and I just feel better than ever.
I had found working my ass off for a whole bunch of people that didn’t really give a shit about what I held important, didn’t work for me. The family back home that I had left behind, I wanted in my life. The partying ways of a normal 21 year old, weren’t for me. I decided living the much cleaner, simpler life was also what I wanted. So what did I do?? CHANGE – probably the 3rd worst C word in the English language(the 1st being commitment ).
I guess my question to you is, what is important? If someone said to you, and you could live your life any way you wanted, how would you? And why aren’t you doing that right now? There are no excuses to this answer just the harsh reality that if you’re not doing things the way you want then change.
“There are excuses or results, you can’t have both”
Sean ran Saturday morning and after I saw Mikey’s tweet it was pretty clear it was something worth doing. Melissa got some footage of the epicness. Perhaps our fun isn’t that fun? It sure has been a while since we were all that smoked after a WOD…
Pete, Vonny, Nick, Melissa, Becca, Sean and I went to gymnastics last night and once again had epic fun! Check out the footage (Thanks Melissa for filming us!)
Feeling smoked lately? Well I have and after talking to Rosko from B32 I started having a bit of a closer look at Adrenal Fatigue…
Sign #1: Difficulty getting up in the morning. It doesn’t matter the time, you just don’t feel awake enough.
Sign #2: Continuous cravings for salt or salty foods. You always need more salt than you’re getting.
Sign #3: Increased effort to do every day tasks. You love training, but now it seems like everything from your warm-up to the deadlift sucks.
Sign #4: Decreased sex drive. It just isn’t happening. Enough said.
Sign #5: Decreased ability to manage stress. The littlest things seem to set you off.
Sign #6: Increased recovery time. Any cuts you have take longer to heal, swelling stays around, that cough you’ve had is still there after a month, and your biceps still hurt from loading the bar when you were squatting.
Sign #7: Light-headedness from standing too quickly. You feel like you’re going to pass out and you see bright images when you stand up.
Sign #8: Less overall life happiness. Nothing makes you happy: training sucks, your job sucks, and the weekends suck.
Sign #9: Increased symptoms with skipped meals. You’re always hungry, every hour. If you miss a meal, you’re craving something and every meal becomes a cheat meal.
Sign #10: Less productivity. Overall, you just can’t get things done, you’re distracted easily, and you can’t work as efficiently or as quickly.
Hey guys, Sorry it’s been so long updating the site. So much has been happening that it’s been hard to sit down and stay focused long enough to put together a quick post. My bad It’s been that whole ‘too many spinning plates’ concept…
Thursday night Gymnastics
For most people it’s been ages since they did a somersault on a trampoline or even a forward roll on a mat. Well for me at least and that’s how it had been for me for as long as I can remember – the last time I’ve actually been on a trampoline with out freaking out I was going to break it because I was too heavy was when I 17… Well that was all up until about 3 weeks ago…
We’ve now got a solid group of guys and girls regularly attending the Thursday night adult gymnastics session @ Canberra City Gymnastics (Cnr or Chandler and College Streets, Belconnen @ 8pm) It’s been an absolute blast with everyone stepping up and pushing themselves beyond what they thought they could do. Rosey was busting out double somersaults into the foam pit and Becca nailed her first rope climb. I’ll be taking some video footage of this Thursday night’s session (so I actually make myself take a break… you see you can pretty much go all night long because it’s so much fun and it’s not until you wake up the next morning feeling like you were put through a blender that you realise you were actually working out?!
Keiren and a couple of other trainers have noticed the Adapt group growing and have even offered to run us through some structured lessons. So we can improve on a number of different gymnastic skills and apparatuses. These sessions offer you a chance to gain better body awareness and improve your self confidence. Beyond that though it really is so much fun! No seriously – come and check it out!
WHAT: Adult Gymnastics Session
WHERE: Canberra City Gymnastics, Cnr or Chandler and College Streets Belconnen
WHEN: Every Thursday night @ 8pm
COST: $15/session – Though you’ll need to pay for some personal insurance after your third session (which covers you for a full year)
New Gear & Stuff in the fridge
For the guys who’ve made it too the Belconnen workouts you’ll notice a couple of new squat stands. These have proved absolutely fantastic in allowing everyone to focus on some strength based WODs to find 3, & 1RM for a number of different lifts. I even got a fresh delivery of dumbells, bumpers and more chalk (Yay!) this morning so we’ll start throwing those around over the next couple of weeks
After you’ve finished your workout we now have a selection of megaburn bars and protein revival drinks. The protein revivals are : $4.50 and the bars are $4. I’ll be bringing in some shakers and WPI Powder, Cacao and Cinnamon to mix up if you’re after the budget option @ $2 a mix too.
I was speaking to Becca the other day in regards to how she used to go to the Gym at ClubLime. We mused over what life was like back then and how it compared to now? It’s been awesome to see how far she’s come working out in the garage with me and without the aid of a lat pull-down or leg press machine. She’s stronger than ever and running better than ever and I’m happy to say that it’s no thanks to pin loaded machines or a treadmill… I asked her: now that she knew what it took to achieve real fitness, could she go back to a gym with all the machines, treadmills and mirrors, etc.? I guessed I asked the question in jest but got a response that was far deeper than I had anticipated…
She brought up a really good point that mega-gyms like Club Lime and and Fitness First only exist for people who want to tick the box – not for people actually trying to achieve real health & fitness. The whole mega-gym sales pitch is based on you maintaining your comfortable life. And you continuing to return to a place that’s always comfortable… I mean you watch TV all the time and hey, they want to keep you comfortable - so why not come and watch TV at the gym while you ‘tick the box’ jogging on a treadmill or kicking back on one of the many recumbent cycles. Sean mentioned some Evo gym clients schedule workouts to be the same time as their favourite TV shows… WTF? I’m not saying that people who train at Fitness First don’t have a clue (some of the guys that rock out to our Saturday arvo workouts train there but they also do CrossFit) If intensity is the key to results (and it is) but you have time to watch TV while you workout then I might question your level of intensity?
If you didn’t already know personal growth is based on being uncomfortable. Uncomfortable with where you are right now, and it goes well beyond just health and fitness too. It applies to relationships, business, finances, and pretty much any area of your life that you’re looking to experience growth. If your comfortable with where you’re at (at this very point in time) why change? That is unless your version of ‘change’ is simply ticking boxes for your conscience… If someone asked you “Do you go to the gym?” You’d could tick that box and happily say “For sure! I go like 3x a week…” But do you know why you are going? are you going in order to achieve your health and fitness goals or just to tick a box?. Do you even know what those goals are? or have you forgotten? Do you feel comfortable when you go to the gym or get nervous before a workout? I’d say: get comfortable without being uncomfortable. as you cannot grow without it.
You need to move beyond ticking boxes and understand why you do what you’re doing what you do. Once you understand the ‘why’ you need to set goals. and finally you need to track your progress towards those goals. The reason we time workouts, count reps and record results is so that you have a benchmarks to work with. If your workout isn’t measurable how will you know that you did better than what you did last time? (beyond “well I’m ‘pretty sure’ I felt like I went harder than last time…?”) You can’t record what you did in a body-attack, a body-balance or a spin class – and you’re accountable to no one – just yourself and for most people (‘most people’) you’ll always take the soft option – when the instructor asked you to wind up the resistance on the bike you had a choice – Maybe you did? Maybe you didn’t? But I guess no-one but you will ever know…
That’s the difference with CrossFit. Your results are public. You’re accountable. You know exactly what your last ‘Fran’ time or ‘Cindy’ score is (as do we) – You know because your always thinking about how to beat it next time. You know what your 1RM deadlift or 3RM back squat is – You know because you actually care and it’s been recorded. If you want something to grow, you need to track it. If you want to take control of your finances you’ll create a budget and track your spending – If you want you get healthier, fitter, stronger and faster you’d track exactly what you’ve been eating and you’d track your workout results. What are your health & fitness goals? or have you forgotten? How are you tracking towards those goals? Are you doing everything you possibly can to achieve them or are you just ‘ticking a box’…
Sean and I will continue to challenge you at every single workout and encourage you to question what you think you can achieve by pushing you beyond what you thought you were capable of…(whoa that was a big sentence) Every workout we run we’ll try and get you out of your comfort zone. We get all our girls and guys to get upside down with frog-stands and handstands. We’ll ask you to pick up heavy things. We do it because it expands your circle. You experience growth. If you’re comfortable you won’t grow. If you go to a place that doesnt challenge you mentally or physically every single time then you’re not growing… We want you to find out what your capable of and trust us, it’s so much more than you think.
Don’t just tick a box. Know the why. Set some goals and track your progress towards those goals. Get comfortable with being uncomfortable and experience real health & fitness!
Ben Warren & Sean Teasdale make up Adapt Health & Fitness. We're both certified personal trainers and level 1 CrossFit trainers that really do walk the talk. We do the same workouts we run our clients through. We know that constantly varied, functional movements done @ high intensity coupled with primo nutrition can seriously change your life! We love seeing our guys and girls grow in confidence as we encourage them through workouts they didn't think were possible...More about us...
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It’s been that whole ‘too many spinning plates’ concept…
