Hey guys, we just updated our FAQ page with some new gym rules, terms and conditions. Read up and don’t say we didn’t tell ya.
Athletes Agreement
On engaging in a membership with Adapt CrossFit I will Agree to the following terms and conditions:
- Adhere to all gym rules and coach instruction at all times.
- Show respect to other athletes and Coaches.
- Membership fees will be paid one month in advance on the 1st of each month.
- Any dishonor fees caused by incorrect bank details or insufficient funds will be charged directly to your account.
- Provide at least 10 days written notification of membership pause or cancellation.
- Make a commitment to myself and Adapt to take ownership of my health and fitness and strive for virtuosity in my training and nutrition.
- Understand I need to take all advice provided and cannot randomly choose what best suits me, especially in regard to nutrition.
- Practice and follow advice or direction given by coaches.
- Coaches at Adapt CrossFit will provide professional coaching and expert advice, they cannot perform exercise for you nor can they make your squat better by doing your mobility training for you, this is your responsibility. Look at yourself as your first point of call, do not approach us with problems if you have not followed our advice or recommendations. If your goal is to lose weight and your not following a strict Paleo diet, use the info we have already provided, once again we will not spoon feed you, at some stage in your life you need to learn how to eat and train effectively without relying on someone else to do the work for you.
- In regard to the above, our staff are very approachable and if you have a genuine concern or need further advice or instruction on either training or nutrition please feel free to approach us.
- Be honest at all times and report anything to the coaches you think is incorrect or you are not entirely happy with immediately, if you don’t voice your opinion or concern we cannot hear it.
Gym Rules
The following rules must be adhered to at all times;
- Be on time – being late is disrespectful and disruptive to both coaches and other athletes. 5 BURPEES FOR EVERY MINUTE YOU’RE LATE.
- When being given instruction, listen, ask questions when queried and prior to commencement of a movement or WOD
- If you do not understand an instruction please ask for more direction immediately.
- As an athlete please feel free to encourage and support other athletes, do not coach, leave this to us.
- Be prepared to stay for the full hour, you and I both know your not going to stretch at home.
- Do not write on the floor, notepads and whiteboards have been provided for this, use it, your not in kindy now.
- Ensure you put your own weights and equipment away ONLY AFTER EVERYONE HAS COMPLETED THE WORKOUT, we are your coaches not your mothers.
- Any clothing left on the gym floor will be put in the lost property area, bin or kept by staff, don’t want to lose it then take it with you.
- Chalk lives in a bucket, not on the floor. Spill the chalk bucket and it’s a 100 burpees
- Know your fellow Crossfitters, giving results to a stranger is weird.
- Have fun and enjoy your training, we train hard but its not life or death.
- Count accurately, no one likes a cheat and your only cheating yourself. Even though we can be competitive, which is helpful in many ways, we want you to be the best you can be, your biggest competitor is yourself.
- Meet the standard for movements, they are their for a reason and its not looks.
- If you throw up and didn’t make it to the toilet or curb side, clean it up, as soon as you finish the WOD
- Scale appropriately, we will provide advice, however ultimately you will need to learn where your at.
- Do not bring your ego to the gym or it will more then likely take a beating.
- Keep an accurate record by posting your results to comments. We cannot give advice on your progression if we don’t know where you started or how your going.
- Tell everyone you know and like about CrossFit.
- If your a sweat animal, thats ok, just wipe the floor and equipment when your finished.
- Never be negative in our gym, “I can’t” & “I won’t” don’t fly here and we know its hard, if it was easy you wouldn’t get the results your about to.
- Dress code – GIRLS: no skirts. If you’re rocking see through tights or booty shorts please note that everyone time you pick up a bar you are giving people a show. Guys: Wear undies under your boardies – no, seriously.
- Kids in the gym: We do not provide a child minding service. Bring them and you’re responsible for them. They are not to be on the rubber or equipment at any time. If they disrupt a session you may be asked to leave.
- Respect the equipment but don’t baby it:We understand that sometimes dropping the weight is unavoidable, we would much rather have damaged equipment than damaged athletes “equipment can be replaced, you can’t!”. There is a huge difference between safely dumping of the weight and throwing the weight. Throwing a weight from overhead in a busy class is unsafe practice. Ensure that when you drop the weight, you retrieve the bar quickly. Another important rule in respect to your fellow members is to always clean up and put away your weights.
Other Policies
We don’t think this will happen much, but just in case, we reserve the right to:
- Give you burpees. Every minute you’re late accrues 5 burpees – Rock up 10 mins late and that’s 50 burpees – THAT WILL BE COMPLETED BEFORE YOU LEAVE THE GYM
- Kick you out of class if you’re being a douchebag*.
- Terminate your membership at any time if you are a serial pain in the ass*. Should it come to this, we will refund you the pro-rated balance on your membership.
* Determination of what constitutes a douchebag, arsehole or pain in the ass is at the discretion of the Owner. We are reasonable people, and we would only make this determination if you have driven us to the EDGE.
Tuesday 9.10.12
15 minutes Split Jerk practice.
-then-
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
Post loads, reps and training notes to comments.
Good practice session for split jerks – worked on 30kg then 35kg
Did normal push ups, KB snatches – hard and good – need to work on this technique as I am a little bit of a muppet.
snatch neck press – more difficult than it looks (glad it was a low rep session) and deadlift at about 35kg – felt good.
Great session – thanks Coach!
I love your new rules and agreement
Great workout today, losts of new and different things for me. Nice to meet and work with the 5:30 crew as well.
Worked up to 70kg on split jerks. Need to STOMP and stabilise.
1a: 2 rounds of negative HSPU then push-ups for the last round.
1b: O.M.G! These snatches were totes cray cray.
1c: First time doing this, really interesting.
1d: 70kg. Need to keep the chest up, chest up, chest up.
A) Played around at 45kg, working on getting a bit lower and bending the back leg more.
B) i) HSPU onto 2x 20kg plates – 6, 3, 6 (no kipping yet – I fell off the wall before I gassed out). Happy with the progress and time to take away a plate next time!
ii) 12kg – Surprisingly my right arm was weaker than left this time (considering left is my injured side).
III) Failed at 30 so scaled to 20kg.
IV) 70kg – These got heavy quickly!
A) spent some time @ 50 & 60kg then worked to 70kg – very happy with tech & position today
B) i) HSPU – 6, 5, 4 – Kipping added one every time but I need to work on stringing kipping HSPU’s together
ii) 12kg – could have gone heavier with right arm but this was the max I could get unbroken with left arm (esp with last couple of rounds)
iii) 40kg – difficult to get off shoulders but after that OK
iv) 70kg – Meh !
First session back after almost 3 weeks of holidays. Definitely felt it..
45KG split jerks
a) normal pushups then onto knee pushups – 12+7, 10+5, 10+5
b)12kg KB
c) 30kg
d) 70kg – felt heavy from the 2nd round onwards, grip strength was starting to let go.
P.S – the coffee tastes better now. Something to do with the wallpaper i think
A. Worked together with Jamie hitting 50kg, 60kg & 70kg which was good to have feedback.
B. HSPU – Only got 1 for two rounds then reverted to pushups. Something else to work on.
C. 10kg for 2 rounds then told to change to 14kg.
D. 30kg
E. 70kg
Enjoyed the workout!!
3R split jerks @ 35kg, happy with form, think I made a break through last time we did these, felt good at this weight (I used to struggle and barely get 1 very messy rep with this weight)
Part two – got through to end of my 2nd round:
-scaled to push ups from toes, then from knees. can now do a max of 9 push ups from my toes! in a row! woo hoo!
-8kg snatches: think they got better as i went along, wrist bands definitely helped – thanks Ben!! got worse as i got tired and definitely was not able to go unbroken in the 2nd round. or on my left arm.
-Press: whoa this was weird. and unusually hard. started with 20kg, got 1 rep, then got stuck with the bar on my back and had to snatch balance it to get it back down haha. dropped down and worked with 15kg. wow, wasn’t expecting it to be so hard!
-RDLs: still struggling along with 25kg. I am convinced I have no hamstrings whatsoever. can barely get the bar past my knees.
1) 40kg practice session. Still trying to nail great technique.
2a) 3xME subbed push-ups: 20 (+4 from the knees), 14 (+5 from the knees), 10 (+3 from the knees)
2b) On a 10kg KB… wrists cained afterward… gotta work on the punch through.
2c) On a 20kg bar. Thanks Johnny for the help with that one.
2d) 3×6 70kg on Coach B’s instructions.
Good times.
Stayed at 40kg and worked on trying to find solid foot positioning.
1a) 3, 3, 1 strict. Tried to kip but couldn’t.
1b) 12kg, 14kg, 12kg. Got the hang of the punch through, but it took a while to realise that I was swinging the kb in an arc on the way down instead of just letting it come down vertically.
1c) 40kg. Felt ok as long as I focussed on keeping my core tight throughout the whole movement.
1d) 70kg. Grip strength started to tested on the last round.
Enjoyed the session.
A: 40kgs. took a few goes to get the back knee lower but felt stable once I got it.
1a: pushups, managed 12+10, 10+10 and 7+9
1b: 12kgs, have some sore forearms as I must have been moving a bit wrong.
1c: 20kg bar
1d: 60kgs
Only made it through 2.5 rounds. I am not good at pacing myself, either finish too quickly or don’ move fast enough in these types of workouts. Still feel like I had a big workout.
50kg – felt ok.
1a) Managed a couple of eccentrics, but mainly stuck to standard pushups. Can’t remember how many but felt pretty solid.
1b) 10kg kb and got the three rounds of 25 done
1c) Empty bar for this one – I love that I’ve been attending for 6 months and still doing stuff I’ve never seen before.
1d) RDLs at 50kg – 2 rounds.
Split jerk went light 25kg trying to get the new tech but keep putting my weight to much into the front foot.
2 rounds 8 KB snatches
A) round 1 11 full pu 7 knee to toes pu round2 10 full pu 6 knees to toes pu round 3 same as round 2
B)KB snatches started to get better the more I did but still not really doing them correctly
C) 25kg I really like these just don’t like bringing the bar back down
D) 40kg RDL
Starting to get the kipping pull ups Yay !
A – tried the first @ 60 and it was ugly so worked at 50kg for the remainder of the time.
B1 : 9, 4, 5
B2: 14Kg
B3: 50Kg
B4: 50Kg
All kinds of messed up!
A: Did 24kgs easily, but didnt progress further due to shoulder pain.
B1: Pushups – cant remember count but maxed out on about 11 on 2nd round
B2: 8kgs on left arm – only managed 1x5kg dumb bell on right before pain shot through shoulder.
B3: Could only do push press due to shoulder pain – stuck to 15kg bar
B4: 25kgs – these felt good – could increase next time.
Push ups getting much better on toes, but still resorting to knees to max out
20kg press
8kg KB snatches….definitely bruised my forearm from lack lister technique…was much better by 2nd round and removal of watch doi!
RDL 35kg – will increase next time
A) 25kg – could have gone heavier but was focusing on foot positioning and getting weight 50/50
B1) R1 5 toes + 10 knees R2 5 toes + 7 knees R3 3 toes + 5 knees
B2) 8kg kettle bells – so terrible at these
B3) R1 25 kgs R2 35 kgs
A: worked on tech with 50
1a: HsPU were a bit of a fail this morning, struggled with depth and consistency
1b: 16kb snatch
1c: 30kg definitely more challenging than I first thought
1d: 70kg RDL