Hey team, some exciting news for myself in the coming months….

After nearly 6 years of working with and building up Adapt to what it is today I have made the decision to step up and start my own adventure. It is with a heavy heart that I part with all the awesome people that are part of the great Adapt community.

As each and every one of us know all too well, the drive for progression is never ending in fitness and in life as well. This has been the driving force of my decision to start my own Strength and Conditioning business called “H & T Training Systems”. I’ll be operating out of Unbranded Strength Solutions in Fyshwick offering one-on-one and small group sessions to those wanting to increase their strength, improve technique and further develop their fitness.

I’d like to thank Ben and Becca for providing me the opportunity to develop as a coach and meet all of you great people. I’ve had an absolute ball coaching and creating friendships with each and everyone of you and wish you all the best in your future endeavours. I will try my very best to keep in contact with you all and hope to see you continue to progress in all areas of you life.

I won’t be a stranger and will pop in from time to time to make sure you are all warming up correctly 🙂

~ Sean

Saturday 14.2.15

A: 1RM OH squat

B: CrossFit Games Open WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  • 2 rounds of:
  • 10 overhead squats @42/30kg
  • 10 chest-to-bar pull-ups

From 3:00-6:00

  • 2 rounds of:
  • 12 overhead squats
  • 12 chest-to-bar pull-ups

From 6:00-9:00

  • 2 rounds of:
  • 14 overhead squats
  • 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

FF 6 min (with option to go to 9 mins) AMRAP:

  • 10 OH squats @ 40/30 (scale to ability)
  • 10 pull-ups/ring rows

Post loads, and completed reps to comments or BTWB