Hey guys, thought I’d explain the last couple of weeks of programming, the next couple of weeks of programming – leading up to Smash Clash – as well as some important dates – including shutdown – for the end of the year…

The week just past – 17-22 November – : It’s been a tough week at the office – hang in there – believe it or not – there actually is a method to this current madness… Top effort to everyone who came and did Murph today. Congrats to the guys that PR’d and the people who managed to do it – by themselves – for the first time!

This week – 24-29 November
Another tough week lies ahead although we’ll be shifting the focus to a little more upper body work – to give your legs a bit of a rest…

Week leading up to Smash Clash – 30 Nov – 6 December 
We’ll be dialling things back for a semi de-load week and spending a little more time working on some movements in preparation for Smash Clash…

Smash Clash – 6th December 
Please note that the gym will be closed on Saturday as we’ll all be down at Smash Clash – Make sure you come along to cheer on all the Adapt crew having a go.

The 2 Weeks after Smash Clash – 8 – 13 December – 15th – 20th
After Smash Clash we thought we’d spend a couple of weeks putting some names against some more benchmarks and hero WODs. It’s not what we would usually do but I know there’s a few peeps keen to test themselves – so stay tuned…

Adapt Christmas/End of Year Party – 13th December
We’ll only be running one workout @ 10:30am – followed by some lunch. We’ll start taking names and cash over the next couple of weeks to confirm numbers for catering.

Christmas shutdown – 3 public holidays (Xmas Day, Boxing Day and New Year’s day) + 4 days
Over the Christmas/New Years period Adapt will be open/closed as follows:

  • Mon 22.12 – business as usual
  • Tue 23.12 – business as usual
  • Wed 24.12 – Christmas Eve – – sessions @ 5:30,6:30 and 10am – no night time sessions / Open Gym.
  • Thu 25.12 – Christmas Day – public holiday –
  • Fri 26.12 – Boxing Day – public holiday –
  • Sat 27.12 – closed
  • Mon 29.12 – closed
  • Tue 30.12 – closed
  • Wed 31.12 – New year’s Eve – – closed
  • Thu 1.1.15 – New Year’s Day – public holiday –
  • Fri 2.1 – 1 session only – 10am
  • Sat 3.1 – 1 session only – 10am
  • Mon 5.1 – business as usual

If you have any questions/comments please hit us up next time you’re in the gym.


Coach B

Training for Monday 24.11.14

A: 20 mins to est. 3RM OH squat

B – RX:

3 min running clock:

  • 400m run; then w/ remaining time:
  • ME hang power snatches @ 60/40kg
  • 1 min rest

3 min running clock:

  • 400m run: then w/ remaining time:
  • ME shoulder 2 OH (anyhow) @ 60/40kg
  • 1 min rest

3 min running clock:

  • 400m run; then w/ remaining time:
  • ME lateral bar burpees

B – FF weights: 40/25kg

Post loads (especially PRs) and reps to comments.