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.
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…
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…
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…
Camaraderie and community. This is what CrossFit parses down to.
I was never a big ironhead before I started CrossFit. Sure, I worked out and lifted weights. I went to the gym regularly, and, since I had been a fighter, I worked out a bit differently than most people. Probably a little more intensely. I even had a couple of training partners, Amundson and Big Matt. And they were, still are actually, a couple of amazing and inspiring guys (in and out of the gym).
But I never had a community. I never had a cheering section. I never had a great group of people gathered around me, urging me to make the lift, forcing me to suck it up and hit one more pullup, telling me to control my breathing and go faster. I never had a couple of coaches watching my every rep, keeping me honest, studying each movement with a trained and experienced eye, helping me with my faults and weaknesses (lots o’those).
I certainly never had a huge online resource where I could go and check up on everything from killer workouts to injuries to form and mechanics to equipment and more. There wasn’t a far ranging bunch of gyms that I could visit and train–slapping hands and grinning after each workout with hitherto total strangers in the exact same way I do at home. I wasn’t fluent in a unique and special language, filled with names and numbers, times and movements, spoken across the nation.
Camaraderie and community. It is the name of the CrossFit game, folks. Enjoy it.
The whole point of our sport is power output: do more work faster. Intrinsic in this little missive is “faster”, but every guy secretly wants to be bigger and stronger, and figures that what we actually meant was “heavier”. / This is not what we meant. / It comes down to simple physics: power is the product of speed and strength. Too much of either (without the other) will result in extremely blunted power…
Jon Gilson over at Again Faster has put together an awesome post on power output. If you’re think you can go RX’d in Fran but can’t do a 85kg thruster – you might want to think again – check it out here…
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…
Speaking of unstoppable guys, last night’s ‘Boys’ workout: ‘Cindy’ uncovered some up’n'coming monsters. PBs were being broken all over the place, Nick destroyed it with 23 rounds, Rosey with 18 rounds. Hutcho spewed in the bush and Jamie completed all his rounds with no bands for pull-ups. All the guys that rocked up -- threw down. It was an old fashioned, classic Adapt’ Tuesday night session with some of the guys even backing up at today’s lunchtime session -- OMG bring on the sectionals and regionals next year -- you guys will kill it!
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Ben
