ADAPT Forging Functional Fitness In Belconnen Tue, 27 Jun 2017 05:22:11 +0000 en-US hourly 1 ADAPT 32 32 New ‘Become A More Useful Human’ Cycle has started Wed, 31 May 2017 02:46:30 +0000

Last week we ran a deload, testing out the new template that we’ll be utilising over the coming 6 weeks.

I won’t bore you with the minutiae, but you can likely expect the following weekly format:

  • Mondays – front squats and back squats + a short WOD
  • Tuesdays – pressing and pull-ups + a medium WOD
  • Wednesdays – a chipper or long EMOM combo
  • Thursdays – gymnastics (HSPU & pull-ups or MUs)
  • Fridays – deadlifts + IWTs (interval weight training) WOD
  • Saturdays – benchmark or fund Team based WOD

We won’t be running any dedicated Olympic Lifting sessions (to max out your snatch or clean & jerks) but expect to see them pop up as part of metcons, full & power variations, from all positions, light and heavy

This entire cycle pretty much covers everything that you need to become a more useful human being.

The aim is to get you stronger as well as help you to develop some solid gymnastic skills (better body awareness and capacity)

Consistency is the key, and people who make regular training a priority will get way more out of training then those who only rock up when they feel like it.

Don’t hit the snooze button – I know Canberra mornings are cold but I guarantee if you make a commitment to training 4 or more sessions/week for the next 6 weeks – you’ll be reaping the rewards come the warmer months 😉

1:1 Skill Sessions with a coach

If you’re feeling stuck or you were looking to work on something specific then it’s easy to book in for a 1:1 with one of our coaches.

Perhaps you’ve been thinking about setting some goals or getting on top of your nutrition? Looking to perfect your Olympic Lifting technique or get your first pull-up? Whatever you’re looking for, we’ve got you covered.

1:1 time with a coach can help you bust through training plateaus and help you get everything heading in the right direction

With specialty coaches Josh (powerlifting), Kenny (Gymnastics) and Becca (Olympic Lifts) – I’m your guy for just everything else including nutritional guidance, mindset and lifestyle coaching.

All you have to do is send us a message, and we’ll get back to you with some days and times to suit you and your schedule

Stay Fit,

Do You Still Train When You Go On Holidays? Wed, 17 May 2017 00:09:45 +0000

Are you heading away for a break anytime soon?

Were you thinking about training while you’re away?

I know there’s no place like home, but boy do I love checking out other CrossFit Boxes when I’m on holidays…

A Much Needed Break

I just got back from a week away up on the Gold Coast (North Burleigh Beach to be exact) with Becca and the girls – We had an excellent time, but it was good to get back to the gym and train with all my #adaptcf crew yesterday

I’d like to thank our rad team of Coaches: Rosey, Kenyah and Josh for the holding the fort while we were away – I appreciate you guys and can’t thank you enough – our week was incredible and just what the doctor ordered after the wrapping up this year’s Open 😉

Before we left, I’d already decided that I was still going to train every day. Find a box close to the hotel and kick off each day with a WOD, an espresso and perhaps a post-session swim at the beach – weather permitting of course

I was thinking about dropping into a different box each day and doing a video review of it after the session. That was until I got in contact with the guys at Live Elite CrossFit in Burleigh Heads

After Google-ling local CF boxes, reading some reviews and checking out their respective websites, I decided that the first box to train at was Live Elite CrossFit. I dropped them a line via their website and must have got a response within the hour – they also had a holiday promo going: $30 for a week of training, so I just had to check them out

It was about a 5-minute drive from our hotel and even though there was another box literally 250m across the road – I’d say that it was LECF’s sleek website, fast response time, cost and the fact that it was Zeke Grove’s box that made me choose Live Elite

For those of you that didn’t know, Zeke Grove not only trains there but is one of the coaches

Zeke made it to the CF Games last year after finishing 4th at the Regionals and this year; he’s managed to qualify for the Aussie Regionals again by finishing a very respectable 10th in the Open – I’ll certainly be cheering him up at Regionals in a couple of weeks

A Fly on the wall

I love dropping into someone else’s gym. To be a fly on the wall and see how someone else does it. To be part of a class as opposed to running one. To feel what it’s like to be a newbie again (well sort of) To feel nervous (because I don’t know anyone) and have to introduce myself to others. To sweat it out with all their regulars – I fricken love it!

I love learning from the experience too – After each session at Live Elite, I’d jot down some notes in Evernote – specifically what I’d learnt

It could have been a different style warm-up or mobility drill. It might have been the way the coach explained the WOD or a specific way they stored their gear

Every single day I trained with the guys I managed to take something away – I’ll be bringing some of their good stuff back to Adapt – “steal with pride” yeah

If you’re heading away and want to keep up with your training then I’d strongly recommend checking out the local CF box.

Do some research, read the online reviews and rock up for a session

Trust me, you’ll know within ten mins if you’re at the right place or not and with the sheer number of boxes around these days (just like Canberra, there are heaps on the Gold Coast) there’ll be plenty of options if your first pick doesn’t live up to expectations

If you do manage to drop in, take note how they run their sessions

  • What do you like?
  • What would you do differently?
  • Did you learn anything?

You’ve also got to be prepared to get outside of your comfort zone and introduce yourself to others because most of the time, the members are just as nervous as you are (not because they’re trying to be rude)

I loved LECF and the way they ran things, so next time I’m up on the Gold Coast, I’ll definitely be dropping back in to visit Zeke, James and the crew at Live Elite CrossFit – Legends!


If Your Coach Isn’t Programming This – They’re Letting You Down… Mon, 01 May 2017 01:10:42 +0000

Just in case you haven’t noticed, we’ve been doing a lot more aerobic work at Adapt recently and we thought we’d take the time to explain why


Aerobic Capacity is a key marker of fitness and is part of any decent strength and conditioning program worth its salt – If your coaches don’t include this type of training then it might be time to find a new gym because they’re letting you down – or at least a key component of your fitness

While it is true that you’ll do better in CrossFit if you’re a stronger athlete – any strength work should be supported by a solid aerobic base

Based on the performances we saw in this year’s Open workouts – strength wasn’t the limiting factor – it was one’s ability to breathe under duress – eg. over the box burpees, double-unders, rowing, etc.

Cyclical movements like running, rowing, riding and skipping build your aerobic capacity.

A well-rounded athlete needs to spend time with each movement, over a variety of different distances and time domains


  • run, row, ride
  • do all out sprints – eg. 100m, 200m, 400m or 500m row,
  • do interval based, lactic threshold work – eg. fast paced 800m, 1600m, up to 3kms; as well as
  • go for longer distances – eg. 5-10km and even longer (think half marathons, etc.)

Do this, and I guarantee you’ll not only notice improvements to your aerobic capacity but improve your Fran time and other engine based metcon times too

We’re gonna miss our Lisa! Thu, 27 Apr 2017 10:07:38 +0000

Lisa Scharoun, one of our 10am girls is heading away on Sabbatical to Singapore for the next 6 months (me thinks to escape Canberra’s Winter..) and she posted this to our FB page today

“To the 10am crew – I’m going away for six months to Singapore and was hoping to get into the gym for one last session this week to say “goodbye” however I’ve contracted a nasty throat infection so won’t be in. Just wanted to share with you all a story about my time at Adapt:

Two winters ago, on a particularly cold and depressing Canberra day, I wrote in my journal that I wanted to improve three things in my life: 1. Be more resilient 2. Find community and 3. Make work more meaningful. I had seen Adapt in passing and didn’t really know what it was all about but I had some friends in the US that raved about CrossFit so although I feel I’m not the most coordinated person at the best of times…

“I gave it a go. And I haven’t looked back since! This amazing community has helped me to achieve all of my goals (and so much more) and I feel the healthiest and fittest I have in ages”

I never would’ve thought that I would be lifting significant amounts of weight above my head let alone many reps of it a few years ago! Gaining physical strength and looking after myself has helped me to achieve what I wanted to in my work and to prioritize how to get there and this trip overseas is a result of that!

So I want to say a big ‘Thank you’ especially to Ben & Bec for making this community work and for putting in so many hours to do that – and to all the other coaches who have spent the time to correct my posture and form and generally cheer me on! And to everyone that I’ve trained with over the past two years – it’s been tough, sweaty, super tiring and sometimes downright painful but we got through it together! Although I plan to keep it up overseas, I don’t think I’ll ever find a crew as good as ours! I won’t miss the frosty Canberra mornings but I will miss the 10am crew. I will be back at the end of the year (when it’s warm again) to train with you again!”

~ Lisa

There’s way more to Adapt than just getting fit Sun, 09 Apr 2017 10:35:29 +0000

I was listening to Michael E Gerber’s Book: The E Myth Revisited while I cleaned the gym this afternoon

As I listened through (Chapter 16: Your People Strategy) a couple of pages really resonated with me…

So often I try to explain to others (sometimes unsuccessfully) what Becca and I are trying to do with Adapt

Of course we’re here to help people get fitter, faster and stronger but to be honest, it’s so much more than that

I think the following passages from Michael’s book masterfully puts into words something I’ve been struggling to explain for a very long time – check it out…


Most people today are not getting what they want.

Not from their jobs, not from their families, not from their religion, not from their government, and, most important, not from themselves.

Something is missing in most of our lives.
Part of what’s missing is purpose. Values.
Worthwhile standards against which our lives can be measured.

Part of what’s missing is a Game Worth Playing.

What’s also missing is a sense of relationship.

People suffer in isolation from one another.

In a world without purpose, without meaningful values, what have we to share but our emptiness, the needy fragments of our superficial selves?

As a result, most of us scramble about hungrily seeking distraction, in music, in television, in people, in drugs.

And most of all we seek things.

Things to wear and things to do.
Things to fill the emptiness.
Things to shore up our eroding sense of self.
Things to which we can attach meaning, significance, life.

We’ve fast become a world of things. And most people are being buried in the profusion.

What most people need, then, is a place of community that has purpose, order, and meaning.

A place in which being human is a prerequisite, but acting human is essential.

A place where the generally disorganised thinking that pervades our culture becomes organised and clearly focused on a specific worthwhile result.

A place where discipline and will become prized for what they are: the backbone of enterprise and action, of being what you are intentionally instead of accidentally.

A place that replaces the home most of us have lost.

That’s what a business [AdaptCF] can do; it can create a Game Worth Playing.

It can become that place of community.

It can become that place where words such as integrity, intention, commitment, vision, and excellence can be used as action steps in the process of producing a worthwhile result.

I loved it so much that I actually had to stop mopping and listen to it a couple of times – I even got the kindle version, so I could read over too – To quote a friend “it’s not the words themselves, but where they (the words) take you…”

maybe this resonates with you and maybe it doesn’t

If it does and you’re looking for a place to train and a rad community to belong to – Somewhere that encourages you to be your best self and holds you to a higher standard – then I’d like to meet you and should definitely give us a call

because you’d absolutely love it here 😃

Coach B

Ebb & Flow – After The Open / A Big Start-To-The-Year Wed, 05 Apr 2017 22:26:32 +0000

How are you feeling after the Open?

Actually, even if you didn’t do the Open – How are you feeling at the moment?

Believe it or not we’re 4 months into 2017! That’s right, in less than 9 months it’ll be 2018 – What the sh$t?!

It’s been 2 weeks since I wrapped up this year’s CrossFit Open and to be honest, I’m a little bit tired and I’m feeling a little bit lost?!

I’ve been distracted, unfocused and it feels like it’s taking longer (than usual) for my body to recover – Even though I’m in the middle of a 2 week deload I’ve still managed to pull something in my back – this body I inhabit is feeling battered and broken

As a matter of fact I really, really don’t feel like training at all. I think I’d prefer to be watching movies in my PJs. I reckon another holiday would be good and I don’t even have to go away… I could just stay at home and watch a movie…

I’ve been making more than a few poor nutritional decisions too – mostly of the chocolate kind. I mean I’ll eat well for the first 3/4 of each day and then every night at 8pm, I transform into a gremlin and turn the house upside down in search of sugary treats – It’s seriously like Dr Jekyll & Mr Hyde

While I’m not technically sick, I feel like I’m operating at about 65% (and that’s probably being generous) trust me “I’m a Donkey on the edge…” ~ Shrek quote – and I don’t feel like it would take much to push me over it…

How do you feel?

I’ve been chatting with a few people this week and it sounds like they’re experiencing the same things I am…

– they’re distracted & unfocused
– their nutrition has gone to absolute crap
– they’re not recovering (like they used to); and
– they really don’t feel like training (they’d also prefer to stay at home and watch a movie)

For everyone that’s been smashing themselves over the Open or the start of this year, the reality is that you can’t burn the candle at both ends – forever.

As tides surge and abate so do the seasons of our lives. Wow, so cliche right? – but just run with me for a moment. If you’ve recently been working hard (flowing) then you’ve got to allow for the occasional ebb too

Example #1: Work Project

Think of a recent project at work.

You’ve absolutely busted your arse for the last 6 weeks to come up with the goods.

No biggie – it’s only taken you working 60 hour weeks, staying up to 12am each night to send crucial emails and documents and spending your weekends scanning your smartphone for the next critical email to respond to or threat to manage – but who needs weekends right?! – hey and it’s only for a season 😉

Let’s just say you even managed to deliver the Project and wow your boss/s…

A week later when things have died down and the hype of your epic success has lost it’s sheen, you find yourself in a bit of a valley experiencing all the symptoms outlined above – The project has ended but for some reason you find yourself eating more chocolate (or chips) than usual, skipping out on training sessions and feeling like you might be coming down with something?

Example #2: The Open

Perhaps you did do the Open and combined with your weekly training schedule you managed to complete every WOD for the last 5 weeks

You told yourself that you weren’t taking it that seriously but if we’re being honest, you’re a little bit disappointed that one of your training buddies managed to finish a couple spots ahead of you

As each week progressed it stopped being fun and things morphed from “just having a go” into an epic battle for survival and standings. Instead of relaxing each weekend, every Saturday morning started to stress you out…

2 weeks later, it’s all over and the dust has settled. Your place on the leaderboard is now set in stone for another year and perhaps you’ve even come to accept it. All of the post announcement hype, all of the Saturday morning epic-ness have been replaced by regular ho-hum, day-to-day training -> sessions that in comparison to the Open should be easy but don’t feel that way.

You feel tired and unloaded barbells feel, well, like they’re not unloaded

One missed training session turns into a week of missed training sessions – your nutrition slips and you too start to feel like you might be coming down with something?

Don’t worry – it happens to everyone

I know what’s happening to me at the moment – I am tired. I have been burning the candle at both ends and now, well I am picking up the pieces… This is the ebb and flow of training – of life even

If you find yourself experiencing similar symptoms, there’s a strong chance you’ve may have also been burning your candle at both ends – if you have, here’s a list of

3 things to get back your Flow after a low of burning your candle at both ends

  1. Develop self awareness
  2. Play
  3. Sometimes you gotta hit rock bottom – to make a change

Develop self awareness

Awareness of your physical body and mental and emotional states

We all have warning signs that we’re doing too much and it’s your job to see the signs before you end up in a ditch

Physical warning signs – are you in tune with your body enough to be aware of:

  • lower than normal energy levels
  • messed up guts (eg. unsettled stomach or trouble digesting food) and
  • are you experiencing longer than usual recovery times after training?

Mental warning signs

  • how’s your focus and/or how easily are you getting distracted?
  • are you starting to make mistakes when you perform simple tasks at home or at work – tripping over much?

Emotional warning signs –

  • do you have a less patience for other people’s crap – are you more snappy than usual?
  • are the people closest to you (your spouse and your kids) copping it? or
  • are you so emotionally exhausted that you’d prefer to retreat from ‘crucial’ conversations?

To develop self awareness you’ve really have to ask yourself a few questions (like the ones listed above – and answer them, honestly

PLAY – verb

Definition of play
#1. engage in activity for enjoyment and recreation rather than a serious or practical purpose.
“the children were playing by a pool”

“The opposite to PLAY isn’t work — it’s depression…” ~ Dr Stuart Brown

This is an important one and many people overlook it when they’re stressed out – even the concept of playing stresses them out even more because they perceive playing as a waste of time

Play for me is heading out for a ride on my mountain bike (either by myself or with mates) and it gives me a chance to unwind and focus on the trail – Failure to be completely present when you’re riding usually results in going arse-over-tit and face planting into the dirt so when I’m riding – I’m present

For me personally, I know it’s time to head out for a ride when I’m start to feel overwhelmed, emotional and/or get snappy at Becca and the girls – they know when I’m over tired or stressed out and I’ll generally figure it out when Becca says ‘When was the last time you went for a ride?”

Playing helps to build a buffer into my life to handle life’s stressful situations. Even if I’m facing something big, I find that I’m in way better shape to handle it, to bounce back from it – when I’ve managed to get out for a ride earlier in the week – It makes me a happier person. It’s that important to me that I’ll schedule it into my diary at the start of the week

Play looks different to everyone – what do you do to play?

Does the concept of playing: engaging in activity for enjoyment and recreation rather than a serious or practical purpose, stress you out?

What could you do in the next week or so to give yourself a better buffer -> is it:

  • long walks on the beach,
  • going for a ride,
  • a skate, surfing,
  • fishing,
  • photography,
  • reading

whatever it is -> it’s important that you schedule it in because if you don’t put it in your calendar – you won’t do it

Sometimes you gotta hit rock bottom in order to change

Earlier this week (during my post Open low) I sat down to watch a movie w/ Becca. I’d convinced myself that it would be a good opportunity to “let my hair down” and so went to the shops to grab a box of cereal (Crunchy Nut Cornflake Clusters) I don’t usually eat cereal so this was going to be a real treat. 20 minutes into the movie and 4 bowls later I kinda regretted my decision.

The movie ended up being total crap and my sleep that night was even worse. I tossed and turned and woke up with a massive sugar headache. I felt slow and lethargic. My guts were all messed up and I wanted to die

“Until the pain of NOT changing is greater than the pain of the change itself – people don’t” ~ Tony Robbins

For me, to wake up in such a poor state (after weeks of poor food and life choices) meant that I’d officially hit rock bottom – I found myself at the point where I said to myself “enough is enough”

I realised that all the sugary food I was eating was wreaking havoc on my body – physically, mentally and emotionally – and that I’d finally reached a point where the quick hit that it (sugar) offered me was no longer enough to justify the aftermath

Needless to say I made some changes (to my diet and lifestyle) and ever since I’ve been clearer and felt much better about myself. I’ve been sleeping better too and I think I’m starting to see the light at the end of the tunnel ->

If you had to put yourself on a slider somewhere between [thing’s aren’t that bad] vs [enough is enough] where would you be?

How much worse would things have to get for you before you made a change?


So that’s it for this email – If you’ve been battling with motivation after a big couple of weeks or months, I’d love to hear about it – specifically what you do dig yourself out of the hole when you fall down -> leave a comment below and let me know 😉

Sunday Arvo Gee-Up / News Update Sun, 02 Apr 2017 07:34:12 +0000 The CrossFit Open is Over – Big Congrats to Madz and Julia for managing to place in the top 200 girls in the world for their respective divisions. Karl’s wrapped up his last week of coaching at Adapt (and we’ll soon have some exciting news about his replacement 😉 Easter is 2 weeks away (we’ll be closed on Good Friday but open for a WOD on Saturday w/ some hot-cross buns and coffee) and I’ve updated the website so go check it out ~ Coach B


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Our Hot Tips and Strategies for CrossFit Open WOD 17.5 Fri, 24 Mar 2017 02:50:40 +0000 //

Some Exciting (but sad) news Thu, 23 Mar 2017 22:05:51 +0000 //

Sunday Arvo Gee-Up – 17.4 was a redo! Sun, 19 Mar 2017 05:52:43 +0000 //

1. Congrats to all the guys who did 17.4 (which was a repeat of 16.4 – yew!)

2. Open gym is closed tomorrow for a little demolition/building/expansion project – more space for Open Gymmers!

3. We’ve only got one more week of the Open (what’s 17.5 going to be?) and wanted to celebrate by putting on a post WOD BBQ breakfast/brunch for all you guys!

4. It’s Sunday arvo so start your week with INTENT

5. I’ve got some exciting but sad news 🙁 – but you’ll have to stay tuned… video coming tomorrow…