Hope you’re weekends going well even tho it’s totally miserable outside…
Becca and I are off to Queensland on Sunday morning leaving you guys in the more than capable hands of Sean. Because we’ll be away I won’t be able to run Wednesday’s lunchtime session @Lennox Gardens but other than that it’s a pretty much business as usual
Sunday: rest day
Monday: 6am @belconnen, 8pm girls @belconnen
Tuesday: 6am southside session @chapman, 8pm boys @belconnen
Wednesday: 6am@belconnen, 6pm @belconnen
Thursday: rest day (or go to adults gymnastics…)
Friday: 6am @belconnen
Saturday: 8.30am @ Lennox Gardens, 3pm @belconnen
If you have any questions and/or comments please give Sean a buzz on 0431323960
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!
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.
Disclaimer: This is not a pep talk for all the newbies that just signed up within the last 2 months. This is for all the guys who’ve been with us for at least 12 months or more… Although if you are a newbie the ‘start bringing a notepad/training diary to workouts…’ still stands.
Sean and I have finally decided to throw it back to you guys. It’s time to start bringing notepads and/or training diaries to your workouts and writing down your results. We’ve been holding your hand for way too long by doing it all for you in the tracker. But as I’m starting to find out it seems like no ones even using it. I mean it sure is nice to go and check what you’ve done once and a while and there it all is: all your juicy workout details and results, but what’s the point? You didn’t put them in – The magic fairies did…
I know what my 3RM OH squat is. I know what my 1RM power clean is. My best Cindy is 21 and my best Fran time is 4:14. I know these thing because I write my results down after every workout. I’ll write down how I felt during the workout and how long it took to recover afterward. I’ll track things like nutrition, what I’ve been doing for recovery and how hours of sleep I had last night. I have written goals too: I know in 12 months time I want to have a 240kg deadlift and be able to do 10x body weight OH squats. I know where my current OH squats are at and how much more I’ll have to lift to get there…
If someone asked you what your best result for any given workout is would you know straight away? Do you have a 12month goal or goals or doesn’t it even matter? Do you just come and sweat it out for an hour, feel sore for a couple of days and then come again? If that’s you I’d encourage you to start keeping a training diary – it’s time to step up and be accountable for all that training, nutrition and recovery you have or haven’t been doing. If you’ve been with us for over 12months and you’re wondering why you still aren’t where you want to be health and fitness wise but didn’t write down some goals and track your progress by keeping a diary – well that in itself may just be the answer…
CrossFit (and the sessions we run you through) is aimed at increasing your work capacity over broad time and modal domains, but beyond looking in the mirror are you actually doing that? Are your times improving? Are you moving heavier things faster than you were 12 months ago (and if so, by how much?) are you more flexible than you were 6 months ago? (and if so, by how much?) Do you know? If you don’t – well you should.
Becca questioned the spiciness of this post (and yes perhaps it is a little too direct) but Sean and I aren’t running Club Lime here. This is Adapt Health and Fitness and all our guys want to achieve better health & fitness – right? They know exactly where they want to be cause they’ve set goals and they know exactly where they’re at (right now) because they write down their results after every workout – right?.
So starting from today we’re throwing it back to you. Sean and I will continue to add workouts to the tracker and mark down your attendance – but that’s it. We will no longer enter anyone’s results (but our own) into the tracker. We’re asking you to step up and be accountable for yourself. Start bringing a diary and start writing everything down. If you do – you will gain an unprecedented level of control over your health & fitness journey – knowing exactly where you want to be and exactly what it’s going to take to get there…
Becca and Rosey were away at CFX this weekend past for a CrossFit level 1 cert and if my experience is anything to go (total epicness!) I’ll be pretty interested to hear what they have to say this week. Becca’s already got a heap of pointers on a heap of movements so hit here up people…
In other news I hit the update button for this wordpress theme without really thinking things through completely (Gee – that’s really unlike Ben?!… ) – So things like stylesheets, etc. got wiped out. All the info’s still here tho. And they say a change is as good as a holiday right? I will endeavor to get things back to normal as soon as I can…
Well the answer’s been a resounding “Hell Yes!” We’ve now been running workouts from the C3 Offices in Belconnen and it’s fantastic! It certainly makes for an enjoyable session when all you guys are asking us to turn the heating off and while the carpet is taking a bit of getting used to as far as stable surfaces goes (unknown & unknowable…), stretching on it sure beats stretching on a cold concrete floor. No more prying frozen fingers off a frozen bar to put them on another frozen bar first thing in the morning too – nice.
A big thanks to all the guys who showed up for our open day and a massive thanks to Adapt’s new partners in crime: Giffith Butchery, Woodford Massage Clinic and Aussie Supplements.
House keeping
Because Nick’s been unbelievably accommodating we’ve got a couple of simple requests to ensure ongoing use of the space over winter…
1. Bring a towel. Use it.
Yep, we understand there’s nothing better than falling in a steaming heap, out on your back after getting your arse kicked by Fran or Cindy but all we’re asking is that you do so on top of a towel… So no more ‘sweat angels’ on the carpet. Put your towel down first and sweat all over that instead. It’s more hygenic and will keep the place smelling nicer for longer.
2. No dumping of kettlebells, dumbells or bumpers on the carpet.
As joyful as it might be to let go of a kettlebell, DB or bumper after that last excruciating rep – please don’t (well at least don’t on the carpet) I know the carpet’s pretty old but we’ve already had a couple of significant dents taken out of the floor (due to dropped KBs) so continue to make the extra effort and set down your weights down under control – it’s better for your core if you do anyway…
What’s new in June?
New T-shirts
Well the Tshirts have been a raging success although two things are clear: we should have got more guys shirts in small and we should have offered the girls black T’s too. I thought all our guys were monsters but it seems they’re shrinking? I though girls liked pink but they’re all evil and love black. Well we’ve listened and we’ve got more on the way including: the original logo Ts, black girls Ts, smaller guys Ts and we’ll even be getting some zip hoodies – If you’re interested let me know and I’ll sure up numbers with our Tshirt lady Wendy…
Member cards
We’ve finally pulled out the finger and our new Member Cards are at the printers (and getting delivered tomorrow) so all our clients will be able to flash them when ever they visit one of our partners businesses and get sweet deals and discounts. For more info on what deals you can get and where check out our new Partners page.
Updates to the Tracker
Terence has been a busy little bee working on the tracker in his spare time (or at least when he’s not at the library or down the south coast surfing) Notable updates include:
Updated Dashboard: now displays last 5 workouts / last 5 benchmark workouts / AdaptHF website feed.
New Whiteboard: now displays all Adapt clients and their respective scores for classic CrossFit ‘girl’ and ‘hero’ WODs
If you haven’t even seen the tracker yet because you’ve been living under a rock and don’t know how to use a computer then let me know and I’ll get you set up and/or send you login details (again) Otherwise check it out now!
This weekend we emailing out a tonne of new info in the form of a email newsletter. Some of it’s so super secret that you’ll need to subscribe [check the sidebar on the right] we’ll be covering stuff like:
New Adapt Winter Workouts (moving to Belconnen and indoors – Yay!)
Building partnerships with awesome companies (no, seriously.)
New AdaptHF T-shirts (finally)
Price changes and special discounts for existing clients
On a separate note: Rosko’s bringing out the his CF Crew guys for tomorrow afternoon’s workout – and boy of boy do we have something epic planned (What is it with all this ‘epicness’?) Please come round @ 3pm and find out. It’s gonna be awesome!
Hey guys, Well we’re back from Sydney and the 2010 CrossFit Games Australian/NZ Regional Qualifier and OMG! What a weekend! Nick and Melissa came up to spend Saturday cheering on me and Kai, Liz and Amelia and the rest of Canberra crew as we threw down and got our arses kicked by 5 WODs in 2 days.
Megan Smith from CrossFit Base monstered through all the workouts and ended up coming in 2nd place which means that she’ll be heading over to America to complete along side Commando Steve and Chris Hogan (who was the weekend’s ultimate victor – winning all 5 events) Mick Shaw posted a pretty comprehensive wrap-up of the weekend’s events here.
I owe a massive thanks to Rosko from CrossFit Crew for all his efforts in coaching me literally minutes before my event. I didn’t manage to finish the workout in the allotted time but I did manage a new OH squat PR @ 60Kgs x12 – Without Ross this just would not have happened. I had no game plan at all. So thanks buddy you rock! And thanks to Becca, Nick, Melissa and the rest of the Canberra crew who cheered me on it was totally awesome – all you guys rock too!
Here’s some footage of me having a crack at the final WOD…
It’s been that whole ‘too many spinning plates’ concept…
