Sarah Cav
Author Archives: Sarah Cav

Discover the 3 keys to becoming a better weightlifter.


When a coach stands in front of a room of athletes performing Olympic lifts, the last thing they are looking at, if at all, is the amount of weight on the bar. They are looking for commitment to, and application of correct technique. Mastery of the movement being performed, which can be defined as virtuosity.

The founder of Crossfit, Greg Glassman, discusses the importance of virtuosity (defined in gymnastics terms as ‘performing the common uncommonly well’) and the compelling tendency among novices developing any skill or art, to quickly move past the fundamentals and onto more elaborate, more sophisticated movements, skills or techniques.

What stands out to coaches, even more so than athletes executing lifts with perfect technique, are athletes with poor technique. We see athletes lacking the fundamental positions and movements to successfully perform a lift.

For example, commencing the first pull with a rounded back, not keeping the bar tight to the body, not fully extending at the hips, failing to drop effectively under the bar, trying to muscle their way through a lift…. The same errors occur every lift as they continue to load up the bar.

More often than not the athlete is physically capable of lifting more weight, but max out at a given weight due to incorrect technique.

The problem with incorrect technique is that it develops bad movement patterns, which in turn results in new or aggravated injuries. Additionally, if you practice a lift with incorrect movement patterns, you will only improve lifting with incorrect movement patterns.

If you want consistent gains and to minimise injury, you need to seek mastery of the movement. How is this achieved?

The 3 Keys

  1. Embrace a beginners mindset – Be open to learning and be “coachable”. Standing in full view of an athlete performing a lift gives the Coach a vantage point of movement pattern errors that you can’t see and/or feel yourself. Accept feedback and the cues offered, and if you don’t understand seek clarification.
  2. Put in the time and the work – This is as easy as spending ten minutes daily on improving mobility in areas that you’re lacking, which affects your ability to hit the correct positions. What are you doing to offset the effects of sitting at a desk all day? Commit to ten minutes a day of mobility work for a week and notice the improvement. Likewise don’t complain to the coaches in the gym you are sore from the weeks workouts if you haven’t done any mobility work.
  3. Leave your ego at the door – Don’t let your ego get in the way of correcting your technique. This includes taking on board coaches feedback and spending time on an unloaded barbell. When was the last time you walked into the gym for a lifting session and focused on perfecting your movements rather than the weight on the bar?

The Adapt culture fosters pursuit of perfection in movement and an environment of self improvement. The coaches bring a willingness to assist you in the technical aspects of the lifts.

What you must bring as the athlete is the desire and commitment to use the tools available to you and to keep working at your own pursuit of virtuosity.

Do this and the gains will come thick and fast.

~ Coach Sarah


Tuesday 22.12.15



3 rounds for time (14 min cap):

  • 400m run
  • 21 KB swings (OH) w/ 24/16kg
  • 12 pull-ups

Weighted Pistols, DB Snatches and T2B


A: 12 minutes to establish a 1RM weighted pistol on each side.


B: For Time

  • 10 DB Snatches (alternating) 20/15kg
  • 10 T2B
  • 10 Pistols (alternating)
  • 20 DB Snatches
  • 20 T2B
  • 20 Pistols
  • 30 DB Snatches
  • 30 T2B
  • 30 Pistols


1RM Clean and Jerk


30 minutes to establish a 1RM Clean and Jerk.

  • Choose any style of clean, full, hang or power, however must stick with the one style for the full 30 minutes.

Post load into comments or onto Sugarwod.

Hang Clean EMOM and a Partner WOD



Tis the Season – Have you RSVP’d for the Adapt Christmas WOD and BBQ on December 5th?


A: 10 EMOM

  • 2 Hang Cleans every minute for ten minutes.
    • Start at 50-60% of your one RM and work to a heavy double
    • hands on the bar for the two lifts

B: 20 minute Partner WOD

5 rounds for time

  • 22 KB Swings @ 32/24kg
  • 22 Box Jumps @ 24/20″
  • 200m run each (relay style)
  • 22 Burpees
  • 22 Wall Balls @ 9/6kg

Shoulder Complex

Wednesday 11.11.15

A: Work to a max Push press + Push Jerk + Split Jerk 

B: 3 x ME Strict pull ups + ME kipping (without coming off the bar) 

C: 3 rounds for time 
5 burpee box jumps 24/20″
10 OH KB Swings @ 24/16kg

Post loads, reps and times to comments below or on SugarWOD. 

8 Rounds For Time

Tuesday 10.11.15


Canada’s Boady Santavy (85-kilo class) shifting his feet as he pulls himself under a 175-kilo clean (photo: hookgrip)

8 Rounds for time (40 min time cap)

  • 4 Power cleans (75/50kg)
  • 8 Toes to bar
  • 200m run

Rest 1:1

Max Deadlift and fast Diane

Saturday 7.11.15


A: Work up to a max Deadlift


B: Diane 5min time cap


  • Deadlifts (100/70)
  • HSPU’s

Only to be completed RX if you achieved 20 or more HSPU’s in the 90 second max effort earlier in the week.


  • Deadlift – 50% of your max lifted today
  • HSPU’s – Push ups

Todays Diane is to be completed fast fast FAST!


Max Snatch

Tuesday 3.11.15


Mattie Rogers (69kg) with Senior American Record Snatch at 102kg. Every rep of hers looks the same.

Work up to a Max Snatch in 30 minutes. Snatch can be any style;

  • Power
  • Full
  • Hang

Choose your style and stick with it to achieve a max in 30 minutes. No switching between styles. Think about your goal max weight and plan your sets and reps working up to the 1RM. No maxing out in the first 20 minutes! Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below.