Category Archives for "interviews"

We’re gonna miss our Lisa!

Lisa Scharoun, one of our 10am girls is heading away on Sabbatical to Singapore for the next 6 months (me thinks to escape Canberra’s Winter..) and she posted this to our FB page today

“To the 10am crew – I’m going away for six months to Singapore and was hoping to get into the gym for one last session this week to say “goodbye” however I’ve contracted a nasty throat infection so won’t be in. Just wanted to share with you all a story about my time at Adapt:

Two winters ago, on a particularly cold and depressing Canberra day, I wrote in my journal that I wanted to improve three things in my life: 1. Be more resilient 2. Find community and 3. Make work more meaningful. I had seen Adapt in passing and didn’t really know what it was all about but I had some friends in the US that raved about CrossFit so although I feel I’m not the most coordinated person at the best of times…

“I gave it a go. And I haven’t looked back since! This amazing community has helped me to achieve all of my goals (and so much more) and I feel the healthiest and fittest I have in ages”

I never would’ve thought that I would be lifting significant amounts of weight above my head let alone many reps of it a few years ago! Gaining physical strength and looking after myself has helped me to achieve what I wanted to in my work and to prioritize how to get there and this trip overseas is a result of that!

So I want to say a big ‘Thank you’ especially to Ben & Bec for making this community work and for putting in so many hours to do that – and to all the other coaches who have spent the time to correct my posture and form and generally cheer me on! And to everyone that I’ve trained with over the past two years – it’s been tough, sweaty, super tiring and sometimes downright painful but we got through it together! Although I plan to keep it up overseas, I don’t think I’ll ever find a crew as good as ours! I won’t miss the frosty Canberra mornings but I will miss the 10am crew. I will be back at the end of the year (when it’s warm again) to train with you again!”

~ Lisa

Meet the Members: Jo

In this Meet the Members we interview Jo Burns – Jo is a regular at the 10am sessions and goes to the occasional PM with her parter Matt.

1: How long have you been with Adapt?
Just finishing my first month- and I love it!  I’ve been doing crossfit for 2.5 years now and its part of my life.

2: Favourite workout / exercise?
On the barbell I love a good push press and any workout with kettlebell swings is my friend.

3: Least favourite workout / exercise?
Snatching and I are not yet on good speaking terms (but I’m working on it) and I wish there was less of me to do pull ups with.

4: Best things in life: you like…? (Eg. I like long walks in the beach etc)
Spending time at home with my partner Matt is right up there on the list.  Board games, movies, live theatre, Broadway musicals, sleeping, cooking for friends and family brings me joy.

5: Favourite food / paleo food?
I love trying out new foods all the time!  Also learning to cook paleo versions of my most loved foods. Julie Bauer is an inspiration for this. At the moment I’m into all sorts of fermented food like kombucha and bone broths- great for gut health.

6: Favourite holiday destination?
I’ve been to Maui in Hawaii four times, and Amsterdam is always a Euro favourite. Anywhere to chill and let the days roll past is a fav.

7: Interesting fact about you?
I am a qualified music teacher and play 8 instruments fluently.

8: What were you doing to get fit before you joined Adapt?
I was busy doing Crossfit and getting fit in Dubai in the UAE.  Training in the heat is very different to chilly Canberra.

9: Do you have any special or successful Adapt memories/moments?
It seems silly but my first day at Adapt was memorable.  Everyone at the gym was super friendly and introduced themselves.  It’s a really special place to train.


10: What advise would you give to a new person at Adapt or someone thinking of joining?
Just turn up.  Getting through the front door is the hardest thing sometimes.  There is always a reason not to go to the gym but persevere. After you do that, success and gains will come- just by showing up.

Thanks Jo!

Coach Becca

Sharon Simonsen: My CrossFit Story

One of our Members: Sharon Simonsen just got her CrossFit story published in the latest issue of WOD Magazine (Issue 4) – I asked her to send me the story so we could put it on the Adapt website too – here it is…

The first time I heard about Crossfit was from one of my best friends Nic, who was tackling the Kokoda Trail for her 40th birthday and she had just started at Crossfit Ringwood as part of her training. They way she talked about her first few sessions made it sound like torture, but it was the excitement and passion in her voice as she talked about it that intrigued me.

My husband Ray and I were overweight, and had been most of our lives. We’d both tried so many different diets and exercise plans, but nothing ever seemed to work for us, and the weight just slowly kept creeping up. After talking to Nic, Ray was really keen to try out Crossfit, as a good friend of his Dan, was also doing Crossfit down in Tasmania at Crossfit 42 South. Ray had also been researching Crossfit on the internet, and was worried that it was only for fit people, so he googled “Crossfit and fat”. This is how we discovered Gary Roberts and his series called “killing the fat man”. Gary is from California and he documented his journey into Crossfit with 13 episodes on YouTube. Gary was inspiring, and seeing this guy of similar size to us going through his transformation, gave us the courage to give it a go. (We are now both friends with Gary on Facebook and are keen to train with him one day)

So we went along to Adapt Crossfit and had a chat to Coach Becca the co-owner. She talked to us about our goals and things we had tried, and she explained how Crossfit works and what Adapt could offer us. Due to our size and fitness levels, rather than join the 3 session on-ramp classes, she suggested that we have ten private sessions with the coaches and then assess if we were ready to join the regular classes. We signed up then and there, with our first session booked the next morning. Little did we realize at the time that it was Valentines Day 2013, and it was to be the best gift we had ever received.

Our personal training sessions were great, we were mostly with Coach Ben (Becca’s husband and co-owner of Adapt) and he went through an assessment of our fitness and taught us the basics of the Olympic lifts. We also had one session on nutrition where we leant all about Paleo. It all made so much sense that we actually jumped in head first and did a Whole30 in March. The weight started to fall off us. We were only doing two sessions a week, and were so sore and tired after these we did little else, even walking was hard! Our sessions were at 7.30 am, so we always got to watch the tail end of the 6.30 am classes, and I remember how friendly they all were, always having a quick chat or even just a friendly smile as we came in.

Finally after about 5 weeks we were at our tenth session and we were chomping at the bit to join the classes. The Crossfit Open was on, and Coach Ben decided to introduce us to 13.3 which started with 150 wall balls with a 12 minute cap. He said if we could get more than 50 wall balls each he’d let us join the classes. Well I think we ended up with 56 each, damn they were hard! We were so excited to be deemed ready to start classes.
We joined the 5.30am sessions, and we met so many wonderful and encouraging people. The community at Adapt really amazed me. Here were all these people who to me looked super fit, and they didn’t judge us or ignore us. They encouraged us. They supported us. They became our family.

I’ll always fondly remember several of our 5.30am crew who helped me along the way when I struggled, especially with my running. Big Dave so often ran with me in the warm ups, even though I came in so far behind everyone else. I remember one WOD I did partnered up with Ann, that had running in it, and even though she’d already completed her set, she ran along with me in mine to encourage me to keep going. Another fond memory is with one of my regular partners Elaine, she knew how much I was struggling with my double unders, and I was only getting single, single, double and not being able to get any further without stopping. We went a few sessions without working together and then we had a WOD with double unders in them. For the first time I managed single, single, double, single, single, double. Elaine squealed in excitement and ran over to hug me – mid WOD – her excitement was as great as my own. So often I’d be the last person working trying to finish a WOD and everyone would be cheering me on. The support is amazing; Crossfit is the only sport where the person who is coming last gets the most cheers.

Crossfit quickly became an overpowering influence in our lives; we definitely drank the Kool-Aid! I never imagined how much fun lifting heavy weights could be. We even kept this up on our holidays and found boxes to visit including Crossfit Ringwood to train with Nic and Crossfit 42 South to train with Dan. At Crossfit 42 South we were so impressed with owner and coach Drummond. He knew that we were coming to train with Dan so he programmed a three person team WOD for the day, and we had so much fun doing this together, although the 7500m row nearly killed me! We were always warmly welcomed into all of the boxes that we visited. The Crossfit community is amazing everywhere.

Along the way people started noticing the weight loss, and I was always being asked what my goal weight was. I think one of the healthiest things that happened to me on this journey is that I didn’t have one. I wrote down some goals instead of things I wanted to achieve, and I started working towards these rather than thinking about the number on the scales. These goals included things like a 5km run, a 10km run, a body weight deadlift, double unders, a handstand, tough mudder, learning to surf etc.

Fast forward a year and we were totally addicted to Crossfit. We now eat Paleo about 80% of the time, and we’ve lost about 30kgs each. We’ve both started a Certificate 3 in Fitness at the local TAFE and our long term plan is to eventually run our own Crossfit box somewhere. We want to inspire people and help them along the same journey that we have been travelling along. We’ve already inspired a few friends to join up, and it’s been fantastic to be a part of their journeys too.

I remember watching a YouTube video of Greg Glassman talking about Crossfit (Ray is always watching new Crossfit docs and videos) and he said if all of the movements were written on pieces of paper and put in a barrel, and you had to do whatever was pulled out, what is the one thing you’d dread being chosen – and that is the thing you need to work on the most. For me this was running, even the 400m warm up was hard and I always came last. So 6 months into my Crossfit adventure I decided to teach myself to run. We were holidaying in Fiji and there was no Crossfit, so I used the resort gym. I think after the week there I was still only up to about 750m of continuous running. When I got home I kept at it, and it was only a few weeks later than I was doing a few kms at a time. I set myself some goals, and I achieved them. Soon enough I was running 5kms twice a week. It was hard to drop back my Crossfit sessions to make this a priority, but I knew I had to conquer this. I have since completed my first ever fun run, the 5km Swisse Color run in February 2014, and then in March I completed the 10km Sri Chimnoy run. I’m still a really slow runner, and I still dread it when it is part of a WOD, but I know one day it will be easier (and faster!).

In March 2014 we entered Tough Mudder down at Phillip Island, in a team with Dan and another friend who we had inspired to start Crossfit, Lukasz. Our team name was “just keep going” and that is exactly what we did. For 20kms and as many obstacles, we just kept going. We never once considered stopping and giving up, even though it took us 5 and half hours. I realized then that Crossfit has given us so much more than just physical strength; it has also given us such a strong determination and resilience.

Our life has changed in so many ways. We are up at 4.45am each day and in bed by 8pm and we train at Adapt 5 to 6 mornings a week. I also try to go for a run each week, and if I can a swim. We’d love to get back on our Mountain Bikes too, but it’s so hard to give up a Crossfit session to make room for something else. This year we competed in the Open and we went to the regionals to watch the best of Australia compete, which was so very inspiring.

We both still have a long way to go, but looking back over the past 18months, we have made some amazing changes. One of Ray’s favorite lines is that Crossfit is what he always wanted to do, just it had not been invented before. We’ve found something that we can be passionate about, we are challenged daily and we keep setting and achieving our goals together, and we’ve still never done the same complete workout twice!

This month I took my adventure even one step further – I resigned from my full time well paying job, and I accepted my first role in the fitness industry – as a casual coach at Curves. 18 months ago I would never have imagined that I would have become addicted to a sport, totally changed my lifestyle to work around it and also changed my career path. Not bad for a chick in her 40’s who has been overweight her whole life. Thanks to my wonderful, supportive husband, my amazing friends and the fantastic community at Adapt – my whole world has changed, and I can’t wait to see what is still to come.

Thank you Crossfit.

~ Sharon

Whole30 BBQ over @ Ben and Becca’s place this Saturday night

Friday 3.1.14

A: hi hang clean + 2 jerk

B: 12 min AMRAP:

  • 25 KB swings (OH @ 24/16kg)
  • 10 front rack BB lunges @ 50/35kg
  • 5 bar muscle-ups (scaling: 3 pull-ups + 3 push-ups = 1 muscle-up)

Post loads, rounds and training notes to comments

Whole30 BBQ over @ Ben and Becca’s place

  • What: We’ve decided to put on a BBQ for people doing the Whole30 and new starters (Nov/Dec/Jan) this coming Saturday night over our place. We’re doing it because we’re keen to hang out with the newbies, support the guys doing the Whole30 and it’s easier when you do it with others plus we’ll have some coaches there to answer any questions you might have too…
  • Where: Our address is on the whiteboard at the gym or SMS me on 0407900795 to let me know you’re in/need my address
  • When: 6pm, Saturday 4.1.14
  • What to Bring: Some meat (to BBQ) & some Whole30 salad/vegies — get online and look for a Whole30 approved recipes – then show off your mad chef skills.



Meet the members – Walled Basyoni

Tuesday 6.8.13

Grabbed Walled after this morning’s session to get his thoughts on training at Adapt…

A: 5×5 Back squat

Coaches notes

  • 3 warm up sets only – eg. 60,70,80, then 5×5 @ 85-90kg (maintain load across 5 sets)
  • No failure – we’re just after some volume. We’re not looking for a new 5RM. Don’t be that guy

B: For time:

  • 200m run (12 burpees if wet)
  • 20 box jumps (24/20″)
    — rest 30 secs —
  • 200m run
  • 20 SDHP @ 50/35kg
    — rest 30 secs —
  • 200m run
  • 20 shoulder-to-OH @ 50/35kg

Post loads, times and scaling to comments.

Simon’s take on Smash Clash

For those of you who haven’t heard of it, Smash Clash is an annual comp held in the city for all levels of crossfitters.

I had heard good things about Smash Clash so decided to give it a go.

I am 43 years old and I have been working hard over the past 8 months on my strength and fitness.

Despite this, I found that I headed off to my first Smash Clash quite nervous.

I thought about why and realised it wasn’t about winning – I know I am a long way from that.

I realised that my nerves came from wondering whether I could RX and whether I would complete the workouts in the allocated time.  I also recognised the nerves as being competition driven – obviously I wanted to perform as best I could and to the best of my ability.

I quickly got over all of this when I lined up in the first heat of the day. I was amazed at the atmosphere. I took off carrying a 20kg sandbag overhead and couldn’t believe the number of encouraging shouts from all over the course. It really gave me a lift and helped me focus and just get on with it.

The workouts were tough – but that’s what we were there for.

I ended up finishing happy with my results and can now set myself better targets for next time I compete.

The day also confirmed to me that we have something special with our group at Adapt.

Firstly, we have we amazing athletes. Sacha in the first WOD and Rosey in the last WOD were both inspirational.  Nick, Ben and Tahni were unbelievable all day.

In addition, our supporters are amazing. Not only did they push us along all day, but they were right there with a yell of encouragement for any competitor who was struggling.

Personally, I find that kind of attitude and generosity of spirit lifts me up even when the yells aren’t directed at me.  I get a lift from watching supporters encouraging others to test their limits and find new strength.

I write this to anyone who was thinking about competing in a Smash Clash but decided against it.

Just do it – you’ll feel great.

There is a smaller comp coming up on the 1st December (Adapt Vs Hill Throwdown) and I would really encourage you to have a go.

– Simon

Wednesday 14.11.12 Training


  • EMOM x 15
    • 1 Power Snatch
      *attempt to increase weight every rep. Last few attempts should be maximal for this lift.


  • AMRAP 3 min – Burpees
  • – rest 1 min
  • AMRAP 2 min – Toes to bar
  • – rest 1 min
  • AMRAP 1 min – Goblet squat, 32/24kg

Post loads, reps and training notes to comments.

CrossFit babies

From Susie Edwards (Benny Edward’s wife and mother of 4)

My CrossFit journey began in November 2010, when after having 3 kids, carrying extra weight and struggling with my non-existent fitness, I began to train with Adapt. Over the next 6 or so months I saw my fitness increase in ways I never thought were possible, as well as losing a considerable amount of weight.

In June 2011, my husband and I found out we were expecting baby number 4. I was really worried after experiencing morning sickness and chronic migraines with my other pregnancies (each subsequent pregnancy was worse than the previous). I had just started working again after staying at home to raise my kids for 10 years, and was also really worried about how pregnancy would impact my training with Adapt. If I were to go by my first 3 pregnancies, I was expecting to be house bound, in fact, almost bed bound for 9 months. I decided to continue to train as long as I was able and just take each day at a time. Ben and Sean were incredibly helpful and encouraging as they adapted workouts for a pregnant woman. I was also seeing a chiropractor regularly.

Anyway, to cut a long, 9 month story short – I am incredibly pumped to say that I did not have 1 migraine for this pregnancy. My morning sickness was fairly mild and limited to the first few months and did not prevent me from working, or my other responsibilities as a mum. This was an absolute miracle, and the only thing that was different from my other pregnancies was my level of fitness before I fell pregnant, and continuing with CrossFit as much as I was able, for the duration of my pregnancy.

Without going into too much detail, my labour was very fast and not super painful, and my recovery has been remarkable. I think after 5 days I was able to fit back into my pre- pregnancy jeans!

The other absolutely amazing benefit of CrossFitting during pregnancy was a little known side effect that literally saved my baby’s life. When Luka was born, he had a knot in his umbilical chord. This has been known to be fatal for babies in-utero (thank you to the tactful midwife who told me this moments after Luka was born – just what every mother wants to hear!!) but because I engaged in moderate exercise (more than just walking!!) the umbilical chord was so thick and healthy, the knot was not able to cut off any oxygen or blood flow to bubs! (Moderate exercise during pregnancy has been shown to increase the oxygen and nutrient flow to bubs in-utero – and for me this was a case where it literally was a life saving thing). In fact, the midwives said they had never seen such a thick umbilical chord and wanted me to donate it to the hospital for study!

So, at the end of the 9 months, I have a beautiful, healthy baby boy – and a miraculous, migraine free pregnancy AND the title of the thickest umbilical chord at Calvary Hospital (I don’t know which one I should be more proud of!!). The strength and conditioning from CrossFit couldn’t have prepared my body better for my 4th baby. The remarkable difference between the first 3 pregnancies and no 4 is a true testament to the benefit of fitness before, during and after pregnancy. I am really keen to get back into training – even though I won’t be able to chat during my workouts anymore!!

Susie Edwards

Tuesday 27.3.12

A: 1RM power clean

B: VOL training: HSPUs or pull-ups (20 mins)

  • Filler: alternating between 10 box jumps (24/20″) and 15 KB swings (go over head if you want to)

Post loads and training notes to comments.


10 questions with Beck Moloney

Just so you guys can get to know the rest of the guys and girls at Adapt we thought we might start a regular series of interviews called “Meeting the Members” and taking aside one of our members to ask them 10 questions. I thought Beck Moloney would be awesome to start with so here we go… From Yesterday’s newsletter.

Beck: push jerk
Beck putting in the work.

Q 1. How long have you been with Adapt?
I’ve been at Adapt for almost 2 years, but I’ve only really been giving it my all for the past 12 months. It’s really made a difference.

Q 2. Favorite Workout/WOD/Exercise?
My favourite exercise would have to be anything involving squats, it’s one of the few movements that I feel I’ve mastered… well maybe not mastered, but I’m definitely capable. Double unders are also not so bad.

Q 3. Least favorite Workout/WOD/Exercise
My least favourite exercise is thrusters. I have a callous on my chin from the number of times I’ve thrusted the bar into it. No. I’m not kidding.

Q 4: Best things in Life: You like: eg. I like long walks on the beach, etc.?
The best things in life… hmm… the non-selfish answer would be my friends and family, but if I’m being truthful, give me a full body massage + an awesome book + chocolate strawberries and I’m in heaven.

Q 5. Favorite Food/Paleo?
My favourite food paleo-wise is Thai green curry, YUM!

Q 6. Favorite Cheat Food(s)?
I (regularly) cheat with red wine and chocolate. What?! There’s nutritional value in both these.

Q 7. Interesting Fact about You?
Fact: I have t-rex arms. My arm span is 4 foot something and I’m 5 foot tall. It’s a disability I tell you. If you push me over, there’s a good chance I won’t be able to get back up 😛

Q 8. What were you doing before to get fit before Adapt? How did you hear about Adapt and/or CrossFit?
Before Adapt I played a bit of tennis and social soccer, mixed indoor tri-sport, but nothing you’d call a ‘real’ sport, so Adapt has made a massive change to my fitness level. I heard about Adapt through Karina my work buddy and started out with just 1 – 2 sessions per week at Lennox Gardens.

Q 9. Do you have any special or successful Adapt memories/moments?
I’m really proud that I made it through the 2011 Smash Clash alive! I hit myself in the face (damn those thrusters!), cried a little and almost threw-up (also my mum, who came to watch, cried)… but I still managed to complete all the work-outs.

Beck: Deadlift queen!
Beck hitting some deadlifts at the Smash Clash

Q 10. What advice would you give to a newbie or someone just started at Adapt?
My advice for newbies is to stick at it and don’t be half-arsed about it. I was actually amazed just how quickly I improved just by turning up more than once a week and really pushing myself. I’ve mastered double unders, I can dead-lift one and half times my body weight, back squat 65kg and I’m up to four unassisted pull-ups… and counting. Woot!

Thursday 8.3.12

A: Hang Snatch tech

B: 9 mins to find 1RM weighted pull-up (pronated grip)

C: For time: 30-20-10 (10 min cap)

  • pull-ups
  • DB push-press

Post training notes and loads to comments.