KB warm up, weighted chins and some bear crawls…

Tuesday 1.9.15

A: Ben’s beach KB warm up…

B: 1RM weighted chin-up (supinated grip)



  • toes 2 bar
  • pistols
    *start each round with a 60m bear crawl



  • sit-ups
  • air squats
    *start each round with a 60m bear crawl

Post loads, times and training notes to comments or BTWB

Big congrats to Bron and Jacquie nailing their first ever chin ups this morning and props to Lex, who’s been patiently working on her pull-ups over the last few weeks in open gym to nail a 5-7kg weighted chin (wasn’t exactly sure what you made this morning…)

Whole30 Day 1 – drink lots of water.

If you’re one of the crazy cats who decided you’d jump on the Whole30 bandwagon this month – welcome to day 1! Becca and I will be organising a bit of a whole30 get together over the coming weeks but what would be really rad is if you could share some of your go do dishes to comments too. I’ll try and put together a breakfast video (eg. what I do for Breakfast each day and upload it to youtube too) If you’re still keen to jump on board but you’re not sure what you’re getting yourself into go check out the Whole30 website

If you’d like to understand the science behind the whole30 – read It starts with Food


Sharing is Caring ;)
Coach B

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

  • Lex says:

    Thanks Ben! And congrats Bron and Jacqui. Exciting times.
    A. This was really fun hard work but also required a lot of concentration. I tuned out for a few seconds and managed to hit my head with the kettlebell mid-halo. Doh.
    B. 8.75kg. Super chuffed! Found it heaps easier wearing the weights as a backpack instead of holding them between my feet though.
    C. I knew the fun times had to come to an end eventually. Bear crawls are horrible, horrible things. Finished the round of 40. Just.

  • Elaine says:

    Awesome to see Bron this morning getting a chin up. Well done to Jacqui too.
    A: Really liked Ben’s beach KB workout. Did this with a 6kg classic KB so fairly easy enough to keep up with the routine – good fun
    B: Got to 10kg – ran out of time – must try more next time
    C: Pretty sure I have not done more than a 20m bear crawl in warm ups. 60m is a real butt buster. Worked out that moving the bear until you slowed down to a walking pace was a really bad idea, better to run the bear and rest it at 20m mark.

  • Jacquie Welsh says:

    YEA BABY! 😀 so stoked about my chin up – thanks to everyone for the support – couldn’t stop smiling all day.
    Great KB workout Ben, definitely do that again !

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