FIT FIX | Fitness Fix

Jenny Kemp On CrossFit Games Open

admin — Mon, 23 Apr 2012 04:46:13 +0000

Jenny Kemp, 50-54 year Masters Competitor from Crossfit Adelaide qualifed for the CrossFit Open after coming 15th in the world in the 50-54 year Masters competion. She actually placed first in the first open workout being 7 mins of Burpees, Jenny did 112 reps.

Masters athletes had to register for the Open 5 workouts per week. Some age divisions will have modified standards, but all workouts must be completed as prescribed. Masters competitors will not have to compete at the Regional level. The top 20 in each age category will receive invitations to compete at the CrossFit Games. So Jenny has a ticket to the USA to compete against the fitest from around the world

I asked Jenny what she thought about the CrossFit Open experience.

What did you think of about the games open?
“I particularly enjoyed the Games workouts this year. I thought they were inclusive and tested a broad range of skills. I was surprised though that they did not have anything heavy which was a comment stated by many worldwide if you had followed the Games website. (Not that I was unhappy about this, I tend to excel more in body weight met cons!) “

Hardest Games workout?
“Hardest workout for me would have been 12.2 with the snatch increasing weight. I am constantly working hard on improving my Olympic lifting having come to Crossfit with no background in this type of training, so having to increase the weight every 30 snatches I knew was always going to be a challenge for me.”

Best Games workout?
“Clearly 12.1, the burpee workout in 7mins, as I ended up equal first in the world for my Masters age group 50-54years. I was able to complete 112 burpees which I believe would not have been possible if not for the support of Amanda Allen.
Prior to this WOD I had mentally prepared myself for attaining at least 90-100 burpees. I was hoping that if I was able to get 100 burpees it would place me well in my age group. This WOD reminded me just how powerful the mind can be! I was physically and mentally working away in the WOD, completing burpee after burpee, but when I hit 100 my mind just seemed to shut down, I had not during my mental rehearsing allowed myself to go beyond 100 burpees thus when I hit the 100 mark I remember just looking at Amanda as if to say, “what now”? As a result of Amanda’s support she was able to get 12 more burpees out of me although I still struggle now to understand how that was. All I remember is just doing what she told me until I finally heard TIME!
Note to self, always prepare yourself for what you are capable and then add 10-20% more! We are all capable of so much more than we give ourselves credit for!”

What weaknesses you found?
“Areas of improvement for me would be any overhead lifting and I have yet to achieve the ever elusive muscle up. Whether right or wrong it would appear to me that Crossfitters judge others on one’s ability to be able to do a muscle up. For me I will never ever be a complete Crossfitter as I believe the beauty of this sport is that you are always constantly learning and improving BUT the achievement of a muscle up for me will be a significant milestone in my training. I’m close but close is not good enough!”

What you did for lead up before the games?
“I am coached by Ben Norman from Crossfit Adelaide. My lead up to the Games was to do exactly as Ben programmed. I have absolute faith in Ben as my Crossfit coach and so I leave all the programming up to him. I have done this since I joined Crossfit Adelaide in August 2010. Any and all improvements I have made over the last year and a half have been as a result of Ben’s programming (along with sessions conducted by Ian McDonald and Lucy Randle) and 1:1 sessions that I have done with Olympic Weightlifting coach Chris Rae.”

How did you mentally prepare?
“When each workout is posted I would spend the best part of that Thursday stressing as to how I would do this workout and if in fact could I do this workout. On each Friday after the WOD release Ben would take the group through the finer details on how to approach the WOD. I would then mentally visualise my approach until I completed the WOD each Saturday morning.”

Did you change your training?
“No, I didn’t change much apart from the self-induced stress one places upon themself!”

Where did you do your workouts?
“Crossfit Adelaide at Welland. Exceptional box with exceptional trainers. I appreciate that everyone feels the same away about their own box so I am not alone when I say that CFA has the most amazing people who train there, it is a community which often a non crossfitting person will fail to understand in terms of our language (WOD, snatch, RX, metcon, oly lifting, thruster to name a few) our paleo eating habits and of course our , obsessive compulsory disorder in relation to reaching that next PR. CFA’s success is due primarily to its owner/head trainer Ben Norman, who provides an environment in training where people are serious in their training without sacrificing the fun and also where the members all enjoy and share in the successes of others.
One thing that has touched me greatly is that upon Ben and myself finding out I had qualified for the Crossfit Games in LA, he implemented a fundraising challenge within the Box to raise money to help send me to LA. It never ceases to amaze me just how strong the Crossfit community is in supporting each other.”

Did you do the workouts twice?
“Never. My mindset for all competition is this: You give absolute 100% to each WOD the first time.I would only ever consider completing a WOD a second time if there was a malfunction in relation to equipment or injury. I find the WOD’s hard enough the first time around let alone endure the pain a second time. Besides I am not the fastest person around in relation to recovery so I go into the WODs giving everything the first time.”

Where could you improve?
“Everyone can improve in some area of Crossfit, that’s what makes it Crossfit. I’m happy with my metcons and body weight WODs but as stated previously I don’t want just one muscle up I want consecutive so that’s my goal at the moment. I know that I also need to constantly work my Olympic lifting.”

Good luck to Jenny Kemp from Crossfit Adelaide at the CrossFit Games Masters 50-54yr age competition. I will be watching you just like I watched Amanda Allen last year, lets hope other SA atheletes make it all the way. Jenny is now on top of the world!

Writen by Adam Fowler

James Newbury Open Vids

admin — Wed, 18 Apr 2012 03:25:14 +0000

James doing CrossFit Games Open 12.2 – Alot of snatches

James in CrossFit Games Open 12.5 – Thrusters and Pull Ups

SA CrossFit Regionals

admin — Wed, 18 Apr 2012 01:50:09 +0000

The CrossFit Games season is a three-stage test of fitness. It is comprised of the Open, Regionals, and the world championship, the CrossFit Games. The season kicked off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games from July 13-15, the world’s premier test to find the Fittest on Earth™.

The open was 5 workouts posted online each week for 5 weeks. Anyone in the world could do the workouts. They have the choice to have their performance validated at a CrossFit affiliate, or submit a videotape of their performance to the Games website. After the CrossFit Games Open, the fittest 60 men, 60 women, and 30 teams from each of the 17 regions around the world will move on to the next phase of the competition – Regionals.

We had 1 Female and 4 Males in the open, South Australia also has 1 team that made the regionals. 1 lucky lady from the Masters has made it all the way to the open. The Masters competition is for athletes ages 45 and older Masters athletes will register in the Open, complete the workouts just as the indviduals. Some age divisions will have modified standards, but all workouts must be completed as prescribed. Masters competitors will not have to compete at the Regional level. The top 20 in each age category will receive invitations to compete at the CrossFit Games.

Athletes and spectators will gather to see CrossFit competition in a more traditional format. There, under the critical eye of Level 1 judges, and in front of hundreds in the cheering sections, the best athletes of the region will prove their fitness, depth of the athletes’ physical and mental capacitates. Athletes will give it their all, and after the end of the weekend, no more than three men, three women, and three teams will receive invitations to the 2012 Reebok CrossFit Games. Seventeen Regional competitions will run from April 27 through May 27th.

James Newbury, Sam Cryer, Sam Joraslafsk, Wade Lack, Amanda Allen have made it to the Regionals and for the team event Crossfit Adelaide made it. Jenny Kemp has made it to the Open, will any other SA atheletes make it this year? Amanda did last year, can she back it up again?

I asked the SA qualifiers for the regionals questions regarding their experience of the Games Open.

Amanda Allen finished 4^thin the open in Australia and 49^th worldwide.

What did you think of about the games open workouts?
“Interesting programming this year, very different to last year…far more inclusive and available to everybody, and this is understandable with Reebok the naming rights sponsor and 60,000 people competing online from around the world. Last year there were much heavier weights in some of the workouts, which made the wods more demanding…so the change was unfortunate for me as I am relatively strong compared to the majority for women. Nonetheless, Crossfitters have to turn up and deliver no matter what the challenge…I am fit and strong…so, although the wods weren’t ideally suited to me, I still finished 49^thin the world and 4^th in the region…which is indicative of my level…I personally have to remember that the open isn’t the big game, just the first qualifying round…so I qualified…this time last year I was sitting 492^ndand 24^th – so I have improved somewhat…which is pleasing after 12months of training! The big game is really regionals and finishing top 3 for
a spot at the games in California! Fingers crossed!”

Hardest Open workout?
“None. They weren’t hard enough…I wished they had all been longer and heavier. I think mentally the burpee workout was the hardest…and in terms of its impact on the overall placings it cost a lot of the bigger athletes more than they could earn back in the following 4 workouts!

Best Open workout?
“Snatch workout…I loved it. Didn’t know what to expect, came up with a plan, stick to it and comfortably won that workout in the region…I definitely had more in me,
but conservative and strategic won the day!”

What weaknesses you found?
“Olympic Lifting has been my weakness and the gymnastics side of things. But I have worked hard on both areas and they are no longer weaknesses…in fact I feel I don’t have too many glaring weaknesses anymore, just areas for constant improvement…I guess my muscle ups have yet to become dominating-strengths, they have improved dramatically, I felt excited to see them in workout 12.4 which is a solid sign of improvement…I’m just a constant work in progress!”

What you did for lead up before theopen?
“Trained hard…which is what I do always…”

How did you mentally prepare?
“My plan is always to stay focused on constant improvement, trust myself that I am always doing all that I can to be the best that I can be, have insane amounts of fun
whilst training and keep a healthy perspective on the sport and its place in my life…I like to focus on controlling the controllable (me – food, recovery, training, attitude)…and having a good laugh at myself as often as possible….it keeps things light…I am very competitive – no doubt about it – so if I take it all too seriously I get very stressed and that is where performance diminishes and longevity in the sport suffers; I want to be doing this when I’m 60! So I approach every day and every wod with the same attitude…but once that buzzer goes off I am in the zone and giving everything I’ve got, and that gives me a deep confidence and ability to turn up
to any challenge thrown at me at any time – inside or outside of the box!”

Did you change your training?
“I only had a lighter day on Fridays, otherwise my training stayed the same…”

Where did you do your workouts?
“Crossfit Adelaide is my training home…I do virtually all my training there…and I love it! So I did my open workouts with everyone on Saturday mornings, I tried to
treat it like any other Saturday WOD, it was such a great-fun and supportive atmosphere.”

Did you do the workouts twice?
“I only did the Burpee workout twice, I have been carrying an injury and that workout was less than ideal for me, but once I did it I realised I hadn’t hurt myself and I knew I could do it better…I think I improved by 15 reps the second time, and could have done better, but erred on the side of caution with my injury!”

Where could you improve?
“Everywhere, constantly. Most importantly, never get injured again…its avoidable, just requires me to put appropriate strategies in place and stick to them…which I have done and it is working!”

Any shock results from SA athletes?
“Jenny Kemp, Crossfit Adelaide, Masters 50-54 finishing in 12^th place…she’s earned herself a ticket to California…amazing improvement from her in 12 months – she was taken by surprise at her own performances – so pleased for her!
WadeLack finishing 35^th is probably to most unexpected male performer, comfortably earning himself a place at regionals and showing that his training,
since competing with the Crossfit Adelaide team at regionals last year, has paid dividends…”

Anything else you would like to ad?
“Here’s hoping that the Regionals workouts are heavy and seriously challenging – more so that the open – the workouts are announced on 18^th April so I will have 4 weeks to practice and perfect my performances with the guidance of Ben Norman and the crew at Crossfit Adelaide. Can’t wait to find out what the workouts
are…and get stuck into preparing!”

Sam Cryer came 46^th in Australia region for the Open and will be going for his 2^nd regional’s.

What did you think of about the games open workouts?
“Well I can’t really complain due to the qualifying lol. The purpose of the CrossFit open is to find the worlds fittest male and female athlete which I think it is in the process of achieving. We could sit here all day and argue that this person may of made it if this workout come up or this person would of missed out if this movement came up but CrossFit achieved what it set out to.
1) Get maximum participation
2) Find worlds fittest”

Hardest games workout?
“Without hesitation ‘Fran on steroids” 12.5. This would rank as the top 3 most painful experiences I ever had in a CrossFit WOD. Having Crossfitted close to 3 years and at least 6 workouts a week that’s nearly 1000 workouts and that’s top 3 hardest ever. Quote “ call the ambulance something ain’t right” was my final words before collapsing in agony.”

Best games workout?
“After sending a txt to Wade at 10.35am Thursday “have fun in Sydney I’m out” This will come as a real shock to some people but definitely 12.4. My 2 worst fears came out the hopper :
1) Muscle ups
2) High rep low weight shoulder fatigue chipper leading into high rep muscle ups
Having made a promise to myself after regionals last year that muscle ups wouldn’t be a weakness come 2012 I trained them frequently until 8 weeks into training for 2012 games hitting the wod Nate (2xmuscle ups, 4 hspu, 8 x k/s) I tore ligaments in my right wrist. I can no longer hold false grip and prior to this workout my last recorded 30 muscle ups for time was 22mins (all non-false grip) so this was my favourite because I knew I had no choice but to get above those rings, 1 year of training came down to 4 minutes of muscle ups. I no longer fear muscle ups and after 2 years have figured them out finally.”

What weakness you found?
“I wouldn’t really say weakness but found some things to work on. Burpees was a obvious one but believe it or not I made massive improvements in these this season despite my 202 points I picked up. Lol The biggest thing that surprised me was my work capacity or lack of. Comparing Sam 2011 to 2012 I think my raw work capacity has dropped but have such a bigger skill set and much more efficient with all movements which would be expressed in my programming this far. Having become efficient with most movements I know am ramping up training to increase my lactic tolerance and work capacity. A lot of people have massive engines but many weaknesses. If your goal is to make it to regionals ect you can’t afford to have any major weakness with maybe 1 or 2 exceptions (Sammy j-burpees). The hardest thing is to put the ego aside and realise you suck at certain things and train them.”

What did you to in the lead up before the games?
“Nothing really changed. Kept training the movements that I feared. Also workouts that just sucked, boring just to mess with my head ie 100 burpees for time then run 4km with 10kg vest, row 5km at 9pm after long day at work ect. Stopped drinking alcohol and made a conscious decision to sleep whenever possible.”

How did you mentally prepare?
“I listen to music and picture myself in the workout, picture each rep where I will be at minute 1,2,3 ect. Remember how disappointed I was after 2011 not making it to the last day and wanting to prove to myself that it wasn’t a “fluke” in making regional’s in 2011.”

Did you change your training?
“My training program never really changed, you have to be confident in what your doing is working otherwise you will jump here there and everywhere. The only thing that I did do was 3 on 1 off 2 on 1 off compared to 3 on 1 off. Extra rest day before open wod.”

Where did you do your workouts?
“CrossFit Northern Adelaide”

Did you do the workouts twice?
“Yes Thursday and Sunday – partly because my scores on Thursday were always really terrible, I could never get going- was so fatigue Thursday nights.”

Anything else you would like to ad?
“It’s great to see the Crossfit community growing not only interstate but right here in South Australia. If your goals are purely to keep active and have no ambition to compete at fit-wars, regional’s, games that’s fine you won’t find a better program than CrossFit to do this trust me. If you goal is to win fit wars, make it to regional’s, the games then talent alone will not be enough, maybe a year or 2 ago but the competition these days and depth of athletes is mind boggling. Hard work and lots of it is the only way. Good luck guys and see you at Fit-wars.”

Wade Lack was the highest South Australian athlete at 35^th. Will the other SA athletes take it to him at the regionals?

What did you think of about the games open workouts?
“I really enjoyed the open this year I thought there was something for everyone the small guy had the burpees the big guy the snatch and then it was great to see some well know crossfit workouts/movements to test your work capacity. I really liked how 12.5 was last yrs 11.6 what better way to test to see if you have made improvements on last years weaknesses. I am obviously happy with what come out not every workout was a strength of mine but this past years training I have tried to work on a lot of my weaknesses and I think that this did help with the open workouts.”

Hardest Games workout?
“For me it was defiantly 12.5 I have always struggled with thrusters even though this year I am fitter on last yr this workout was by far the hardest workout. I have worked on my c2b pullups and I think that this what saved me in this workout. one thing to come out of this workout is that I still need to become more efficient at the thruster.”

Best Games workout?
“My best score came from the first workout 12.1 with only 39 points gained I have worked hard leading in to the open to drop a bit of body weight as I always feel better with burpees when I am under 80kg so this obviously paid off. Was it my best workout well I am not too sure score wise yes but I think that 12.2 was probably my best effort as I made 12 snatches that were PB snatches I felt that this workout really gave me some confidence for the rest of the open I was really happy with my performance in this WOD.”

What weaknesses you found?
“I dont think I found any new weaknesses but the Thruster is still a weakness that I am working on. One thing that I did learn about my self was that the more I believed in the score I wanted and played out the workout over and over again in my head it made it much easier during the workout to get the work done. I felt so much more relaxed before and during the workouts this year I am not to sure if this was due to training in my own box CrossFit Northern Adelaide or if I was just overall better prepared this year.”

What you did for lead up / before the games?
“I didn’t really change much at all I maintained trying to train multiple WODs a day on my training days and I also tried to work on some of my weaknesses. One thing I did do was drop back to the weight I feel really good competing at and that is around 78-79kg. to help with this I played around with my diet taking in more protein and high fats while keeping the carbs very clean and limiting them to small amounts. I have also played around with some intermittent fasting and I have found the results to be of benefit and will continue to implement it into my training.”

How did you mentally prepare?
“This time round I spent time sitting down and visualising the reps and where I wanted to be at what point in the workout before doing the workout and I feel this really helped as I never felt lost during the workouts and I always felt that I was in control. I also believe that if you visulaise and remind yourself of something enough that it will become second nature to achieve sort of like it has already happened so this year I wrote the score of the workout I wanted on my hand days leading up to the workout as a constant reminder. It did find this helped as every workout I did the score I achieved was either the same as what I had on my hand or better.”

Did you change your training?
“I must say I didn’t plan to change my training as I wanted to just do the workouts once and as part of my regular training but with work hrs and the times that I could fit the WODs in I did end up doing some of the workouts twice so I did need to shuffle around workouts and rest days to ensure I could achieve the best possible score.”

Where did you do your workouts?
“This year I was fortunate enough to be able to do them with my team at CrossFit Northern Adelaide as we opened our affiliate in the new year and have now been open for about 3 months. It was a really great experience this year to do the workouts along side some of our athletes who also registered for the open this year. We are already excited for what next year will bring with our athletes being even fitter next year. It will be great to see where our affiliate can place in the team category next year.”

Did you do the workouts twice?
“Yes I did do some of the workouts twice as I said before with the unbalanced work hours it made it hard to get a set time to hit the WODs. This year I hit every workout on the Thurs night after work around 7:00pm which wasn’t the best thing to do as I was often tired and hadn’t eaten. I Used this first score to build from and then visualise the score I needed and would hit the WOD again either Sunday or Monday morning fresh. This worked well for me as all my scores improved and I achieved the scores I needed.”

Where could you improve
“I still need to get stronger with my Olympic lifts and I would still like to build my work capacity so I can limit my rest during workouts.”

Any shock results from SA athletes?
“I don’t think so I think the scores were what I had pretty much predicted I think after 12.1 the bigger boys had their work cut out and hats off to Sammy J on his efforts throughout the remainder of the open to get back into the top 60 it just goes to show what a exceptional athlete he really is and watch out for him to fly up the leader board in regional’s. I Know that Matty Skyprek has put in a lot of hard work this past year and his performances reflect that. If you look at his open workouts it was only 12.2 that got him. He is another great athlete and I am sure he will be there next year.”

Anything else you would like to ad?
“Just a big thanks to all our members at Crossfit Northern Adelaide for their support and help throughout the open I can’t thank them enough it is truly great to be part of such a great community. I have to give a big thanks to my training partner and coach hahaha (well so he says) Sam Cryer this past year he has helped me alot and it’s been great to have him there to push me hard in workouts and help me work on my weaknesses and of course last but by no way least my lovely family my wife Lucy and son Cooper they have given me so much support and help over this past year its not easy on our family with me having to train so hard and so often and to be so focused. I truly appreciate all the sacrifices that they have made over this past yr which has allowed me achieve my 2012 goal of making it to regionals. Now to re focus my training and set new goals and take on the regionals I am so looking forward to it.”

James Newbury finished 47^thin the Open and this is what he thought about the open.

Hardest Open workout?
“As for workouts they were great! they were mixed in duration and in difficulty. The hardest in my mind was definitely the Wallball, DUs & muscle up. This workout set me back a few places after not touching a set of rings since November last year. “

What you did for lead up before the open?
“Leading up to the games I was training pretty heavily with a couple of sessions a day when I could fit it in. but no real major changes, just working on weaknesses is my main objective to become a more all rounded athlete. Being an all rounded athlete is big part of crossfit, this I learnt from Mick at Crossfit Effects in Sydney.”

Did you change your training ?
“I did not change my training I just set up my days in advance so I knew what I had to get done. “

Where did you do your workouts?
“I did all the Open games workouts at crossfit Tenacity with Matty Skrypek. He was kind enough to let my self and my brother head down there weekly and participate in the workouts. “

Did you do the workouts twice?
“The first workout I did twice and the muscle up workout I did also but the other 3 I just did once. If I knew I could achieve a better ranking I figured why not.”

What weaknesses you found? Where could you improve?
“I think I could definitely work on my muscle up and try to target these in training. I am gonna have to go buy a set of rings and hook em up in a tree near my place haha”

Sam Joraslafsky just made it in the top 60 at 54^th. He will be one to look at during the regionals.

What did you think of about the games open workouts?
“I’m just glad the Opens over and I finished in the 60 after the horror start… I was a little worried to say the least after week 1. But I figured itwould all work itself out in the end and it did. “

Best Games workout?
“I liked the workouts, they were all pretty fun.”

Did you change your training?
“My prep for the Open was just training as usual, the only thing I changed was I had a rest day on the Wednesday, trained Thursday and did the Open WOD Friday. Instead of my usual routine of only resting Sundays and having a smaller day on Thursdays. “

Did you do the workouts twice?
“I did the first and last WOD twice but the others only once. My original plan was to do all the workouts once, but I felt I had more burpees in me than my first attempt of 111, I did it again and got 110, then did it again and got 112. I was pissed off. “

How did you mentally prepare?
“I prepared for each WOD as I would any other workout, I had a plan of attack and I stuck to it.”

Where did you do your workouts?
“I done 4 of the workouts at my box at CrossFit Loaded in Seaford and 1 of them at my mate Skryzies box at CrossFit Tenacity, to mix it up a bit.”

Anything else you would like to ad?
“Overall, the open was a little stressful for me, since I didn’t crack the top 60 till week 4. Also I was hoping to get our CrossFit Loaded team a spot in the 30 but missed out. Next year though I believe we are a good chance. Bring on Regional’s!! Good luck to everyone competing at Regional’s either individually or in a
team.”

“Thanks to the atheletes who took time out to answer my questions. Good luck to all the SA atheletes that will be at the regionals, hopefully we can get some in the Games Final and watch / support them from TV! See you all at Fit Wars a local CrossFit competition. ” – Adam Fowler

New Timetable – Winter

admin — Fri, 30 Mar 2012 09:42:22 +0000

The new timetable for this winter is effective from 2/4/2012. All sessions are suitable for any fitness level.

Monday 9:15am – Casual – Clonlea Park, Murray Rd, Gawler
(Great session for the parents, drop the kids at School and get a great workout)

Monday 6:30pm - Casual – Apex Park, Julian Tce, Gawler
(More of a fitness anywhere style session, with a little more running then normal sessions)

Tuesday 6:30pm – Casual – Gawler Sport & Community Centre, Princess Park, Nixon Tce, Gawler
(Under lights on the oval and can go inside when wet)

Wednesday 6:30pm – Kick Boxing – Freemasons Hall, Cnr Lyndoch Rd, Union St, Gawler
(Inside the hall, you can bring your own pads or gloves too)

Thursday 6:30pm – Casual – Gawler Sport & Community Centre, Princess Park, Nixon Tce, Gawler
(I hire the park so its all ours to workout)

Friday 6:30pm – Casual – Kick Boxing / MMA Fitness – Freemasons Hall, Cnr Lyndoch Rd, Union St, Gawler
(Adding new moves, exercises and equpiment, then your standard Kick Boxing session – Adam is a qualified MMA Fitness trainer)

Sunday 10:30am – Casual – Clonlea Park, Murray Rd, Gawler
(Bring the kids and let them play on the playground while you workout – Need more numbers for Sundays or we will cancel them)

Strength Session
Taking interest for another strength session on Thursday at 5 for 45mins, 1 session a week for 10 weeks for $100. The current Strengh class on Tuesday night is going great with huge results all ready! Learn to lift correctly, Adam is a Club Weightlifting / Sports Power Coach so you know that you will learn the correct way. The studio has olympic lifting platform.
Current Strength Session Tuesday night at 8:00pm

Workout Of The Day
Adam is a CrossFit Level 1 Trainer and wants everyone to learn what he does for his workouts. Test your self with a WOD, each client member will perform the same workout as each other however scaling exercises, weight and reps/distance to suit each person. So everyday will be different but each session will be part of a bigger picture so is important to attend as many as possible to achieve a greater gain. 30min Sessions, register your interest and your time that suits.

All sessions are suitable for any fitness level – we cater for all and can adapt to suit you personally. No excuses at all, you want results we will get them for you! Yes it will be cold, its winter – you will warm up fast just like every winter we still have dedicated clients who come out. You will never get wet, all areas have uncover.

My CrossFit Games Open 12.5 Workout

admin — Fri, 30 Mar 2012 06:31:44 +0000

The final Games open workout was posted on Thursday and it was :
Complete as many reps as possible in 7 minutes following the rep scheme below:
45kg Thruster, 3 reps
3 Chest to bar Pull-ups
45kg Thruster, 6 reps
6 Chest to bar Pull-ups
45kg Thruster, 9 reps
9 Chest to bar Pull-ups
45kg Thruster, 12 reps
12 Chest to bar Pull-ups
45kg Thruster, 15 reps
15 Chest to bar Pull-ups
45kg Thruster, 18 reps
18 Chest to bar Pull-ups
45kg Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you
complete 24, go on to 27, etc

I played around with pull ups and thursters on Thursday, to get my body prepared for the workout.I booked the workout for Sunday arvo.

The morning of the workout I set my goal to finish the set of 12. I decided to try my Reebok gloves that they used at the CrossFit Games last year as I wanted to keep my hands in good condition for the rest of the week. I also used JAW pull up grips under my gloves to.

Sam from CrossFit Northern Adelaide counted my reps, The workout began and I felt great the thrusters felt light and chest to bar was easy, well that was set 3 and set 6 but when I got to set 9 it got harder! I got to my set of 12 then took the gloves off as I felt like the gloves kept slipping. My set of 15 was hard work with the thrusters, I broke it down to 2 sets. Final set of chest to bar pull ups I added some chalk and could really feel the bar and grip it I pumped 5 out and felt great then just died and it was basically sets of 1 after that. I could hear Sam count down the time and I just missed out in finished the 15^th set. Just 1 more rep and I would have got 90 reps and finished the set of 15. Afterwards I found a spot to sit and was in a world of hurt. Took me around 5mins to recover while I chatted with Sam on the fact he will reach the regional’s and what his weakness are.

Was a tad sore from this workout but I thought I would have a lot more sore spots. I learnt that I need work on chest to bar pull ups, I was happy with my thrusters but just need a bigger engine to pump more out! The best thing was hands had no problems, no blisters for me!

It was the last games workout!!

My CrossFit Games Open 12.4 Workout

admin — Mon, 19 Mar 2012 23:36:29 +0000

This week I was so sore from the CrossFit course in Sydney on the weekend before. I had many rest days to let my body recover.

Wednesday I got a massage to help loosen me up, this felt good and I was feeling great.

Thursday the workout was posted and it was complete as many rounds and reps as possible in 12 minutes of:
150 Wall Balls
90 Double Unders
30 Muscle Ups

This time I didn’t watch any movies on how to improve technique or be faster. I totally lost the plot this week with training, I think I was worried about the CrossFit test, wondering if I passed. It left me feeling empty and this then got into my head and my training suffered. I finally found out Friday arvo that I passed.

I booked in to do the workout on Monday Morning. So the weekend I over enjoyed it with friends.

I was up early Monday morning and headed to CrossFit Northern Adelaide. I was hoping to get to at least 1 muscle up since I can do them and know others would struggle with these. I knew I would struggle with the double unders since I cannot string them together. I watched Wade Lack Pump out 260 reps out, then it was my turn.

I got to 46 wall balls and thought I better stop and breath. I felt great, I shocked myself, once I got to 100 I was blown out and could not string more then 10 together. I had plenty of time to try get the 90 double unders, I then realised how much my legs had died on the first skip, I nearly fell over. I had to do 3 skips then 1 double under, I would get a rhythm then stop due to cardio and the rope hitting me. I could hear Wade count down the time and knew I would never get these double unders done in time. Time was up I ended up with 150 wall balls and 25 double unders way off my goal.

I headed straight to work to take a Group Fitness session. I tried to do the warm up to loosen up the legs but I was all ready stiff. I know my legs are going to hurt for the next few days.

Looking back I know I need work with my double unders, 6 months ago I couldn’t even skip for like 30 secs, then I learnt how to do 1 double under. So hopefully in another 6 months I will master them.

I might do a row and some muscle ups now to loosen up. Not looking forward to the next few days, 150 wall balls is a killer!

CrossFit Trainer

admin — Mon, 19 Mar 2012 01:48:58 +0000

Adam Fowler is now a CrossFit Level 1 Trainer. He passed the Level 1 Test and has been awarded the ANSI Accredited CrossFit Level 1 Trainer Certificate. He attended the CrossFit Course in Sydney at CrossFit Effects on the weekend of March 10th and 11th. He hopes to become affiliate in the future. But at this stage if you interested in CrossFit style training he can over short sessions at the Studio. Contact him if your interested.

Fundraiser Fitness Challenge

admin — Mon, 19 Mar 2012 01:37:54 +0000

Kimberly Bennet would like your support and wants you to attend the Fitness Challenge to help raise funds on 31st of March at Clonlea Park, Gawler from 11:00. You can RSVP on facebook. http://www.facebook.com/events/118059044986011/

“As some of you may know – i am running my first ever full marathon this August for my 30th birthday and have decided to fund raise for the beyond blue foundation along the way.

Adam Fowler from F!T F!X has been kind enough to put the F!T F!X team challenge on as a way to help me add some donations toward my target

The beyond blue foundation is one that is very close to my heart, after losing 3 people to suicide, and fighting some of my own demons, it means a great deal to me to raise money and give something back to such a great cause that give so much to so many.

For only $15 come along and enjoy a great, fun workout – it will be a team challenge – more details to come on that (because it is as it always is in Adams hands!) but we can promise that it will be

– FUN – and – WILL SUIT ALL fitness levels –

So please grab a friend (especially someone who has never been to f!t f!x before) and come along for a great cause.

We will start and finish at Clonlea Park, Willaston so bring a picnic along and we can all relax in the shade and have some grub and some drinks together to celebrate.

***A big note to everyone doing the michelle bridges 12 week body transformation – what a perfect way to get your Saturday Super Session done and dusted ***

If you would like to check my fundraising page out – and would like to make a donation please click below

http://www.everydayhero.com.au/hero_pages/view_posts/kimberly_bennett

Thanks so Much everyone – Kimbo Xx”

Fit Wars 2012 – Event 1

admin — Wed, 14 Mar 2012 04:59:25 +0000

Want to compare your fitness against others?

Fit Wars – South Australia’s premier CrossFit competition series is back in 2012 with a 5 event series. Event 1 kicks off Sunday April 22nd, get ready to Test Your Fitness!

Fit Wars 2012 – Event 1 – Sun 22 Apr at 8:00am to 4:00pm

Nazareth Catholic College
1 Hartley Road, Flinders Park

Check out the Fit Wars facebook page for updates.

http://www.facebook.com/pages/Fit-Wars/191831750887867

This event requires online entry here.

http://www.slashsport.com/events/fitwars

Online entries close Tue 17 Apr at 12:00pm. Payment can be made by: Visa, MasterCard or PayPal

With the growth of CrossFit in South Australia this should be a great event with some strong athletes. Alot of the big names from the CrossFit open from SA will be doing this comp, great to see some of the fittest in the state.

Time to test your fitness! See you there!

My CrossFit Games Open 12.3 Workout

admin — Fri, 09 Mar 2012 04:39:10 +0000

My lead up for this workout was good, I was still hurting from the Snatch workout from Sunday. I decided to really nail my legs on Monday and Tuesday, I did a few other workouts. Monday I did Blake Hero WOD so did some box jumps and pulled up bad! Tuesday I did deadlift run workout and my calfs and my right ankle didn’t like me too much. On Wednesday I had some treatment on it and felt good, I had a lot more range of motion ready to take on the workout what it would be. Wednesday I rested as I really worked my legs on Monday and Tuesday.

Thursday the workout was posted online and it was complete as many rounds and reps as possible in 18 minutes of:

15 Box Jump 60cm
12 Push Press 52kg
9 Toes To Bar

My major issues with the workout was the box jumps due to my ankle injure. Do I step down or do I focus on speed and jump off? I haven’t had much exposure to toes to bar either, due to not having a chin up bar to suit my height I use to use the rings for toes to bars/rings. Push press didn’t worry me too much. Its hard work we all know that.

I decided to do workout on Friday as I have my CrossFit Instructor course in Sydney on the Weekend. Thursday night I spent some time watching some movies on Gymnastics WOD and Mobility WOD websites to help be more efficient at the movements. (WOD = Workout of the day) Friday morning I focused on getting ankle and calf movement to help with box jump. I also worked
at open the hips out for all 3 exercises.

Wade Lack from CrossFit Northern Adelaide witness my workout and validate it. I practised the movements to get confident with them. I decided I would step down of the box to save my ankle for the box jumps. My goal was 6 sets.

So the workout began, my first set I did fast and felt good did all unbroken. As I got further into the sets I had to break the push press up, I would do 7 then 5. The toes to bar I had the most issue, just couldn’t get my kip right to make it easier, as the time went on these got harder, my last set was sets of around 2. My ankle would ache a bit when I came of the box. The hard part was going from box jumps to push press, I would suck some big air in and set myself to clean the bar up off the ground to setup for the push press (shoulder to over head). My hands started to hurt a little bit and I could feel some blisters coming on. The last 2 sets the cardio aspect started to get me, had to really suck some air in and push. I ended up with 7 sets – 252 reps all up. I was happy with this since the goal was 6. I got the last toes to bar rep just in with no second to spare.

I then found a good spot to lay down, to try breath, recover and tried to work out what hurt the most, triceps, legs, hands or lunges. I ended up with a few different blisters, not to happy as I have the CrossFit course this weekend, so it’s going to hurt a little.

I am happy as I have never done that many toes to bar in a workout before. The ankle pulled up ok, but still felt it a few times from the step down of the box. It sits at the back of your head and you can’t push the speed of the box jumps.

On the way home I got some moisturiser from the local chemist, showed her my hands and got the super duper stuff for me.

From this workout I learnt that I need to work on toes to bar to become more efficient at them.

As I write this I have my BSC protein shake and look at the foam roller and wonder where I start…

Can’t wait to learn at the CrossFit Course this weekend!