push, push, push!

Gymnastics w/ Kenny – starts tonight @ 7pm

Just a reminder that Kenny’s 6 Week Gymnastics Program starts tonight @ 7pm. There’s still a couple of spots up for grabs but as most people leave it until the very last minute – you’re probably gonna want to get on it (this morning) so you don’t miss out. You can register and pay for the program under the [Workshops & Events] tab on MBO.

Training for 12.5.15

A1: ME strict pull-ups (pronated grip); then
A2: ME kipping
— 3 attempts (8 mins)

B1: 3×10 strict HSPU (8 mins) // kipping HSPU if you have them // decline or regular push-ups if you don’t.

C: Partner metcon:

12min AMRAP: (P1 goes, then P2 goes – one person working at a time)

  • RX: 6 HSPU // FF: 6 DB push-press w/ 2x 15-20 DBs (guys) or 2x 8-10kg DBs (girls)
  • RX: 8 ring dips // FF: 8 box (tricep) dips w/ 20″ box
  • 10 push-ups
    then straight away; 3 min AMRAP:
  • ME burpees

C: 12 min AMRAP Notes – rounds shouldn’t take any longer than 90 seconds – if they do -> change out @ 1:30,3:00,4:30,6:00,7:30,9:00,10:30,etc.

Post reps and training notes to comments or BTWB

Sharing is Caring ;)
Coach B

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

  • Ivan L says:

    A1/A2 – Well this escalated quickly. I really was surprised by how much of a burn I felt in my lats today. Seemed more than last time and I’m not sure why. Didn’t keep particularly good count. Roughly 8/12,5/6, 5/5.
    B. 3 sets of 10 strict? Yeah right. I managed somewhere between 12 and 14 total, roughly evenly spaced over the time allowed.
    C. Worked with Tim W and did better than I’d expected. I did my bit RX and we got 7 rounds and 5 ring dips. I’d call it a win just not dropping on my head in HSPU after what came before.
    49 burpees.

    Kenny’s gymnastics course? Surely that should be free for me? If only I had the time. Anyway, if I might presume to add a comment here:
    Many Adapt members quite possibly regard Kenny (and Tahni and Ewen) as a “natural”. I think there’s some truth in that, but the reality is that those kids perform they way they do because of a large amount of really hard, and well structured, training. Kenny started gym at around 3 years old and by early primary school was training in the senior group. She trained over 10+ years with a range of coaches, and made Queensland, ACT and national representative sides. So she knows what she’s doing.
    And a comment on gymnastics training generally – I watched all three kids as they developed up to the very high level skills, and it started with some really basic fundamentals. It can be really hard to see how the initial basic lead to the advanced skill, but having heard advanced level coaches explain it, and seen the development, I can assure everyone that if you get the fundamentals right, the advanced skill is better and easier (shouldn’t come as a surprise to any of us, given how much the same principle applies to weightlifting).
    Wish I had the time to do such additional training myself. I’ll be at home with Karen making Kenny’s dinner. Good luck all.

  • Amanda C says:

    Well I am now struggling to open doors, but other than that it was a good session.
    A1/A2. ring rows
    B. push ups from knees
    C. worked with Marina and we did 7 rounds FF and 32 burpees.

  • KJ says:

    Well, I’m glad I washed my hair straight after training this morning – coz tonight I don’t think I could lift my arms! 3 hours on the tools last night making Jamie’s box, then 5 hours of painting today….my arms are cactus!
    Don’t remember all my numbers from this morning…I just know I trained just outside my comfort zone and I enjoyed the company of the 6.30am crew!

  • Karl Buchhorn says:

    Fwahhhhh hard hard session today! Craig kicked my butt. Upper body will be sore tomorrow!!

  • eliza says:

    A- worked on some pull-ups with my new gloves #fancy
    B- push-ups
    C- 8 rds and 74 burp/ jumping squats for me, combo with kayla
    Thanks coach Rosey 🙂

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