Recovery Thursday

Thursday 5.6.14


A: Turkish Get-ups (TGUs) – work up to a challenging weight on each arm.

B: Partner WOD – 13 AMRAP:

  • 10 box jumps
  • 10 T2B
  • 10 OH squat w/ unloaded bar; then

3 min AMRAP:

  • P1: handstand hold
  • P2: hang squat cleans w/ unloaded bar

Coaches notes:

  • TGUs – Love to see people get on to some barbells today. If you can manage a 16KG KB, you can try a 15kg barbell.
  • T2B – We’ve been seeing a lot of people almost hit their butts with their heels on the front portion of the kip (this is inefficient). What I’d like to see is a tighter, more superman-esque position. Don’t stress if you don’t understand because the coaches will show you what we mean in class.
  • Unloaded barbell work – We’ve got a benchmark WOD coming up on the weekend and it’s going to be extremely important that you guys feel uninhibited moving under a barbell for multiple reps. It’s gotta feel good yeah?!

Post training notes to comments.

Open Gym [complimentary] Programming

A lot of guys and girls are starting to take advantage of our new Open Gym Access. It would seem that some of you are keen to get a second session each day (or on every other day.

I was speaking with Ben Manning this morning who asked if it would be possible to get a heads up on programming so he didn’t double up on a heavy squat session (eg. work squats in his own time only to come in the day after and get crushed by, more squats!!).

I’ve been pretty keen for a while now to give some of you guys extra work with some supplementary/accessory programming that compliments our existing monthly programming. So as soon as we get some whiteboards up I’ll write up our regular session plus 2nd session which will make sure you guys don’t double up/smoke yourselves for our regular group classes.

If you’re got some specific weaknesses you need to work on you really should speak to a coach (eg. book in for a 1:1 PT session) All our coaches are aware of the what’s coming up (programming-wise) and would be able to put together a program tailored to help you conquer your weakness without taking away from your regular group sessions. If you have already downloaded something from the internet, I’d still encourage you to sit down with a coach and discuss it – that way you won’t be working against anything that we’ve already programmed for you.

If this sounds like a plan and you’d like to get on the Open Gym bandwagon too – hit us up next time you’re in the gym.

Coach B

Sharing is Caring ;)
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Sharon Simonsen says:

    A. Had fun with the bars today, did the 15kg and then the 20kg bar
    B. Worked with Ann, we were in our fifth round and then managed 26 cleans.

  • Jason says:

    A. 30kg barbell on my right and 25kg barbell on my left – trick for me is the step up and step down – thats when I get unstable.
    B. Worked with Morton – 6 rounds + change. Got some tips from Coach B during about improving my grip for T2B.

  • Olivia says:

    A: I really like playing with TGU’s; Started with death grip on an upside down kettlebell then worked up to 20kg with a barbell & plates on both arms (as you can see above)
    B1: Worked with Karen and got 6 rounds and 5 T2B. My T2B are getting there but need to get rid of the knee bend in my kip and work on strength from the superman 😉
    B2: 59 cleans
    Definitely keen for supplementary/complimentary programming 🙂

  • Ivan L says:

    A. I got 30kg up on both left and right, but I couldn’t say they were tight. I can’t recall which side it was, but there was one where I simply couldn’t keep my foot on the ground and flailed about stupidly. I actually prefer the barbell because it doesn’t push against my wrist, but you’ve to be very wary of it twisting.
    B. Worked with Mike and we got 8 rounds plus half a dozen box jumps, then 42 cleans. I think we both suffered on the cleans from our previous couple of days.

    I’m also keen to get some tips on supplementary programming. I tried out a free introductory week at a gym across the road from work before Christmas. Told myself that we couldn’t possibly be doing shoulder work, so hammered myself with shoulder and bench presses. The next day at Adapt we did weighted ring dips – took me a couple of weeks to recover. I didn’t join the other gym.

  • john parr says:

    A: first time working with a bar, and it’s a different experience. I worked to 25kg both arms

    B: teamed up with Ben manning “team massive pecks”
    First one we cranked out 10 rounds even
    Second one we cranked out 55 hang squat cleans

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