Member of The Month: Adrian Morgan

May 31, 2016

Adrian has been a member of CrossFit Metal Therapy since 2013. He has always shown great commitment and attitude towards his training, which reflects his improvement and achievements so far.

Below is Adrian`s journey in his own words.

How long have you been crossfitting for?
Started in December 2013 after this crazy Italian (Gab)who I had known through Taekwondo started his own box!

And how did you get into it?
I never actually intended to give CrossFit a go as I thought it was a bit crazy and dangerous. I came along to see Gab to get some kettle-bell lessons and decided that I would give it a go under his careful eye. Now I've been coming for 2.5 years!

Tell us what you thought when you first started CrossFit?
I think my first thought was I will never get my double unders! The next thought was here is something that will get me fit, as well as continually challenges me - more than what I do in the gym. What I didn't realise was how that fitness would translate to everything I do.

What's your favourite movement and why? What do you like about the movement?
Favourite movement is the Clean and Jerk. I love olympic lifting and this lift in particular. There is something joyful about the combination of brute strength, and the power that comes from it. The power generated in this movement translates into so many other aspects of life - sprinting, jumping, lifting up the kids! I particularly like it when I see an EMOM C&J workout :-)

What's your least favourite movement and why? What do you dislike about the movement?
Wall balls! One of my friends (you know who you are) is constantly sending me images of wall balls with backflips and wall balls in partners with burpees, and wall ball sucks. They gas me out too much and I just hate them.

Has CrossFit changed you in anyway and if so, how?
I'm certainly fitter than I have ever been - and the fitness is overall, not just stronger, or faster.

Thinking back to when you first started CrossFit, how have you grown/developed and what have you learned about yourself?
I've learnt pain is temporary :-) I've also learnt that suffering together bonds people! Metal Therapy has a great culture - one that Gab should be proud of.

Tell us why you love CrossFit?
Constantly varied - always changing and always challenging! You can't escape what you hate doing - for example wall balls. I would never do them unless Gab put them in a workout, but when he does, I do them and try not to die.

What motivates you when you come to the box?
Firstly, my wife, who also does CrossFit motivates me - she reminds me of how much better i feel after going, and how grumpy I am to be around when I don't! Secondly, everyone is so friendly and encouraging at the box. The people are awesome and it's a great feeling to see the first person to the last!

If you could choose five words to describe yourself what would they be?
'He looks like Brad Pitt' (You said I could choose!)

Tell us something we don't know about you?
I first moved out of home when I was 7 years old and lived with friends about 350km from my parents

What's been your proudest moment in your CrossFit journey thus far?
I've been working on my mobility and snatch for 2 years. Finally I can get under the bar and the other day i got my first legitimate 65kg snatch :-)

What's your next goal?
100kg clean and jerk - only a small 5kg away :-)

If you could give one piece of advice to someone beginning their CrossFit journey, what would it be?
Recovery is important, consistency is important, mobility is important, and only compare your journey to you.

If you could design a WOD, what would it look like?
Easy - power clean ladder - starting with 20 reps @50kg - 10@60kg - 5@70Kg - 2@80Kg - 1@ 90Kg

Metal Therapy Throwdown

March 31, 2016

WOD1 (9Min Cap)

70 Deadlift 70/50
30 BOB
50 Deadlift 70/50
30 BOB
30 Deadlift 70/50
30 BOB

At the count 3-2-1 go Partner 1 will deadlift the bar and hold it in position with knees and hips fully extended and shoulders behind the bar, partner 2 can then start on deadlift until 35 reps are completed. At the completion of the 35th rep partner 2 will hold the bar while partner 1 can complete the remaining deadlifts. Once all 70 deadlifts have been completed both partner will perform 15 synchronized BOB each.

Continue in this style for the entire workout. At the end of the time cap for every rep not completed 1sec will be added to your time.

Note: no mixed grip is allowed for this workout.

WOD 2 (8 Min Amrap)

Act1 (0 to 6)
Max Power Cleans
Act2 (6 to 8)
Max S2OH

In this workout timer will beep every minute on the minute. In the first act partner 1 will hold barbell in the front squat position while partner 2 will complete as many power cleans as possible within the minute. At the end of minute 1 part 2 will hold barbell in the front squat position while partner 1 will do power cleans. Power cleans can only be performed if your partner is holding barbell in the front rack position. In the act number 2 you are allowed to swap as many times as you like as long as while you doing shoulder to overhead your partner is holding the barbell above the head. This workouts is points based. Depending on the weight you will lift you`ll be awarded a certain amount of points.

Male – Female
40Kg – 30Kg – 1pts
50Kg – 35Kg – 3pts
60Kg – 40Kg – 5pts

WOD 3 (11 Min Cap)

“PEDAL FRAN”
21-15-9
Cal Air Dyne
Thrusters 30/42.5

At the count 3-2-1 go Partner 1 will complete 21Cal on the airdyne, once completed Partner 2 can then begin their 21Cal and partner 1 can move onto Barbell Thrusters. As this is an Indian file workout you will not be able to move forward if your partner hasn't completed their reps.

Note: In this event every team is awarded a “Tap Out” card. This card will give you the option to allow your partner to complete your reps when you cannot.

This card is for a single use only!!!
At the end of the time cap for every rep not completed 1sec will be added to your time.

1 Min Transition into WOD4

WOD 4 (4 Min Cap)

Find 1 RM Thruster

Each team will have 4 Min total to establish their 1RM thruster from the floor.
Teams are allowed as many attempt as they like, but once you increase your weight you are not able to go back.

WOD 5 (13 Min Cap)

500m Row
30 FRL 30/50

400m Row
40 Box Jumps 20”/24”

300m Row
50 Wall Ball Shots 6/9

At the count 3-2-1 go partner 1 will begin on the row while partner 2 will begin on the front rack lunges. When both partners have completed their reps, they can then swap station. Partner 1 will now complete 30 Front Rack Lunges while partner 2 will complete 500m row. Continue in this style for the remaining part of the workout. At the completions of each row it will be your responsibility to reset the monitor back to zero. (press menu/just row).
At the end of the time cap for every rep not completed 1sec will be added to your time.

The Open 2016

February 18, 2016

Ready or Not, Here I Come.

I remember this time last year. I was only six months into my Crossfit journey. The box was alight with talk of the much-awaited ‘Crossfit Games Open’. The anticipation and predictions of movements and WODS burned with intensity. I wanted to be a part of the excitement, but the truth was, the Open scared the shit out of me.

The thought of bearing my weaknesses on a public scoreboard, up next to thousands and thousands of Crossfitters, all of whom were a hundred times better than me, well, it made me want to vomit (and at least get a mark on the pukie board for something!). I was never going to be regionals material, so why bother, right? So I bowed out, instead choosing to stay put in my comfort zone, unchallenged and with a fixed mindset.

It took me twelve months to realise how very wrong I was. I had missed the point completely. And in doing so, had missed an opportunity to learn. Sure, there were people competing in the Open, desperately wanting to make regionals or be up there with la creme de la creme. While that’s an element of it, the Open isn’t just about that. It’s about showing up. It’s about seeing the improvements in your own individual journey from whenever and wherever you started. It’s about putting yourself outside of your comfort zone and learning about yourself. It’s about surprising yourself and celebrating all the things you have achieved and an opportunity to work on those skills you’re yet to master. And it’s about growth.

So I signed up this year. There is still a gamut of things I cannot do. There’ll be some workouts, maybe all, that I’ll undoubtedly need to scale. And there’ll be moments where I wished I hadn’t signed up. I won’t be top of the leaderboard, nor will I make regionals. But I will be better than I was yesterday just for showing up. I’ll have a benchmark for improvement when February comes around next year. And, at the end of the day, like so many things in Crossfit, the Open will be just another thing that I once told myself I couldn’t do, but in the end I did and proved my head wrong.

So go ahead, sign up. Set your own benchmark. Learn a little about yourself. And be proud that you did something you never thought you could do.

Journal