CrossFit Penrith

5/3/2012

2012-03-05T10:58:00.001+11:00

(A) Thrusters 3-3-3 Warm up then (3 attempts to do Heaviest tripleThruster)

(B) Perform 75 OHS 43/30.
Perform in as few sets possible. Not for time & rest as needed. Post sets to comments.

Numbered Athlete Profile-Veronica Mifsud

2012-03-02T12:01:00.000+11:00

No.1 Veronica Mifsud-aka VRon

Age: 38
Height: 155cm
Weight: 57kg
Started CrossFit: June 2009
Occupation: Enjoying everyday doing what i want
Status: Married to athlete No. 4

BenchMarks
Angie: 27.35
Cindy: 14 + 11
Fran: 6:14
Helen: 10:55
Jackie: 9:10
Kelly: 29:50
Nancy: 15.26
Nicole: 42

Strengths
Deadlifts: 130kg
Back Squat: 100kg
Squat Clean: 66kg
Clean and Jerk: 66kg
OverHead Squat: 47.5kg x 2
Squat Snatch: 50kg

Max Pull Ups: 25

Favourite WOD: Grace
Least favorite WODS: AMRAPS. grrr

Fun Fact: I brush my teeth with my eyes closed.

Round 2

2012-03-02T10:20:00.001+11:00

The AM Sessions will run workout 12:2 from the Reebok CrossFit Open.
10min Snatch Sequence (See yesterday's post for full details)

_____________________________________________

6PM - The 6pm Crew will be "Coaches Choice"

REEBOK CROSSFIT OPEN WORKOUT 12:2

2012-03-01T12:31:00.001+11:00

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

2012-03-01T08:48:00.001+11:00

(A) SPLIT JERK (20 minutes)

Notes: Concentrate on footwork and driving the hips under the bar into a support position. DO NOT go heavy.

(B) KB Complexes (Coaches choice)

(C) Feats Of Awesomeness

29/2/2012

2012-02-29T10:35:00.001+11:00

(A) Snatch Grip Deadlift 5-10-5

(B) 4min AMRAP
1 x Rope Ascent
8 x Hang Snatch 43/30
THEN
2min AMRAP
10 KB SDHP + 3 Deckhop Burpees
(Prep Group Row MAX Distance)
THEN
6min AMRAP
6 HSPU
10 Box Jump 24/20 (1sec pause on landing & step down)

IMPORTANT SCHEDULE CHANGE

2012-02-28T14:56:00.001+11:00

For the next 4 Thursdays, the PM session will start at 6pm. Anyone competing in the CrossFit Open will have the opportunity to have a practice run or perform it from 7pm.

THURSDAYS
6pm-7pm - Daily Scheduled WOD
7pm - Finish - Reebok CrossFit Open Competition

2012-02-28T08:54:00.001+11:00

STRENGTH
Front Squat to 10rm THEN 1rm

CONDITIONING
3 Rounds

40 Double Unders
12 Thrusters - 50/35
10 C2B/Chin - Pullups

PREP GROUP
See front board for variations
MIDLINE
3X10 STRICT Toes to Bar – rest 45 sec.

Unrelated but funny

2012-02-27T13:49:00.001+11:00

STRENGTH (Prep Group Go straight to**)

SNATCH
Full or Power Snatch 5-3-1
If Power Snatching then add OHS to your session.
Squat Clean (Technique/Skill work)

**PREP GROUP
SNATCH - 15min for MAX single
Then unload to 80% & perform 2reps on min for 7min

CONDITIONING
3 Rnds
10 Squat Cleans 70/50
15 KB Swings 24/16

RECOVER

Run 800m

Staying Sharp

2012-02-26T19:58:00.001+11:00

Workout 1 is behind us & that roller coaster we are on will be a different ride for all of us. Some of you are still (clunk, clunk, clunking up that 1st hill) & others are screaming down the other side, & we have a little over 4 weeks left.
This post won't be a micro managed, step by step blueprint on what to do. It's a general overview which will give you some options to suit you. For most it will be confirmation that your on track.
Everyone recovers differently & everyones skill level is different which impacts the movements they do during the week. However let's deal with the known & the things that are the same for every individual at CFP.
**We all get the opportunity at 12pm on Thursday's to see what the workout is & I STRONGLY recommend viewing the attached video of the movement standards. everyone has 96 hours to submit & have their results validated. Ok so they are the constants.. Last years Games winners & every Team member at CFP have that opportunity, so TAKE IT!
So now on to three key areas to focus on. To keep this post as Uncomplicated as possible they are In no order of priority.
Stress, Fatigue & Fuel
(1) STRESS; We all deal with it differently & we all have different shit going on in our life, so I'm talking about "CrossFit" stress. Ways to minimise it are: Be organised! If possible view workout standard before you come in to one of the scheduled "Open" timeslots. Know the Standards. If you don't know, don't have, or Anything.. Come & ask one of the Coaches. Ring me, do whatever. If your stress is anything to do with the CrossFit Open & I mean ANYTHING check it with a Coach. As Coaches, we have many ways of getting Rid of it.
(2) Fatigue; Same as above, everyone has different jobs, lifestyles etc so this will be regarding "CrossFit" fatigue.
We learnt from last year the importance of strategy & qualifying. It was counter productive in a lot of cases to do workouts multiple times. This year depending on workout, but semi to complex workouts we will offer a "strategy" timeslot & a Game day slot. Eg Thursday pm Strategy then Saturday Game Day. There are opportunities from Thursday to Saturday for you (if for some exceptional reason you need a different day, come see us) but manage yourself so you Maximise your performance & Minimise the toll on your body. This also goes for the WODs I program. Choose your intensity on these. You will not get "Fitter" or go up in the rankings by dominating Tuesday's WOD. But it can send you down the ladder. Be sensible. If unsure, see a Coach.
(3) Fuel; This might go in a different direction than you expect. Keep things simple. If you usually feel ok in past, now's not the time to be getting all Dr Frankenstine. Fuel is what the majority of your results depend on, however now is not the time to see if skulling your lates purchase of "Jacked!" just before a WOD actually will help your time, & that even goes for those magician like coconuts that seem to disappear from the fridge. if your unsure, see a Coach.
There's a common theme here Team,, each one pretty much finishes with "See a Coach" now if after reading this, there's more questions than answers,, GOOD. come & ask me. Nothing is too silly.
H.C.

Make Up Day

2012-02-25T06:41:00.001+11:00

Come in & catch a missed session or I can even introduce you to one of them Girls on the board I see you looking at occasionally.

PM Mystery Team WOD

2012-02-24T20:31:00.001+11:00

The Friday 6pm session is proving to be where CFPs lateral thinkers hang out. After chatting tonight, I reflected on some of the things we have at CFP & thought, "You know what, this Is where most of the seeds have been planted"
Tonight was more than usual with a couple of "Potential Good Ideas" so stay tuned.
Also how good was Cirque De CFP?

Team WOD - (Boys Vs Girls)
All that matters is the Gals Won!

2012 Team Captain-Dan Martin

2012-02-24T12:35:00.000+11:00

What are some of the qualities/essentials CFP looked for in a team captain?

Team Captain ideally should be outgoing, friendly,welcoming & approachable. Needs to be a good role model. A team captain displays their teams values when representing CFP and expects their teammates to as well. A team captain is a leader by example. At CFP, we value Courage, Ferocity & Pride. Through displaying their teams values, a high level of respect is most often trusted with the captain allowing them to be both highly complimentary and brutally honest with their teammates about their performances and their behaivour. In turn, A team captain is not always the most popular, especially with teammates that display a lack of the qualities that the team demands. A team captain has a strong character.

Numbered Athlete Profiles

2012-02-24T12:25:00.002+11:00

With a few tweaks to the numbered athlete process decided by the current numbered athlete group maintaining involvement at CFP i thought with that, and the official start to the CrossFit Season this week it would be a great time to feature the athletes that wear their numbers with Pride. So starting today with our Team Captain Dan M and following every friday i will feature a current numbered athlete at CFP. Get on and support your team mates. Courage, Ferocity, Pride. Jody

Numbered Athlete Profile-Dan Martin

2012-02-24T12:15:00.000+11:00

Team Captain

No.30: Dan Martin

Age: 30

Height: 184cm

Weight: 84kg

Occupation: Electrician

Status: Married

Started CrossFit: Sep 2010

Benchmarks

Fran:3:24

Helen:7:55

Strengths

Clean: 120kg

Jerk: 120kg

Snatch: 93kg

Deadlift: 208kg

Press: 82.5kg

Squat: 164kg

Weighted Pullup: 40kg

1.6km Run: 5.07

500m Row: 1.21

Max Muscle Ups 9

Pullups: 42

HSPU: 23

Favourite WODS: Ones that combine an Olympic Lift, Gymnastics Movement, and a run for time.

Least Favourite WODS: Long Amraps

Fun Fact: I invented a coffee, which is a long black with a shot of pouring cream on the side. It is still un-named, any ideas?

Groundhog Day "Kinda"

2012-02-24T11:10:00.001+11:00

The AM time slots will run yesterdays "Open" WOD 7min AMRAP
Burpee

Reebok CrossFit Open Workout 12:1

2012-02-23T12:46:00.001+11:00

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

MOVEMENT STANDARDS
Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Follow Games link at side for full details.

It's SHOWTIME

2012-02-23T09:03:00.001+11:00

The AM crew who are competing in the "Open" have option of a general prep session which your coach will show you.
Everyone else

(A) Strength
Clean & Jerk

(B) W.O.D.: 10-8-6-4-2-4-6-8-10 reps of the following...Thruster (50/35) toes 2 bar.

1 More Sleep

2012-02-22T15:39:00.001+11:00

SKILLS/STRENGTH
Work something your ok-good at & leave the box feeling awesome.
OR
Push Jerk x 5 + 1 Split Jerk
Perform 3 working sets

CONDITIONING
3-5 Rnds
15 DB or KB Swings
5 Snatch + 5 OHS (R)
5 Snatch + 5 OHS (L)

REST

1 Rnd of Cindy on the minute for 3 minutes

21/2/2012

2012-02-21T08:34:00.001+11:00

(A) STRENGTH/SKILL
Hang Power Snatch 3-3-3
*Work to a heavy medium

(B) 3 Rnds
25 Wall-balls 9/6kg (11/9ft)
25 Hang Squat Snatch 38/25kg

Games Fever & 2012 Reebok CrossFit Open Team Captain

2012-02-20T23:42:00.001+11:00

Well its that time of year again. In 3 days time the 2012 Reebok CrossFit Open will kick off & this year we have another strong showing. It says a lot about the culture that everyone of you on the Team has helped create. In case you have not read the rule book, the WODs will be announced at 8PM EST on Wednesday nights and must be performed and validated by 8PM EST Sunday nights. If you’d like to read the entire document go here: Rule Book
We will be performing the "Open" WOD on Thursday 23rd at 6pm (This could change to 7pm moving foreword) & Friday during the 6am & 9.30am sessions.
Its also with Great Pleasure to announce Dan Martin as 2012 CFP Team Captain for this years Reebok CrossFit Open. Congratulations Mate.
H.C.

Feats of Awesomeness CFP Style

2012-02-20T08:27:00.001+11:00

Lab Rats

2012-02-20T06:44:00.001+11:00

(A) Work on Gymnastic Skills + (B) Warm Up

(B) 5 Rnds
10 Back Squats 60/43
100m Sprint

2012-02-17T15:10:00.001+11:00

STRENGTH - SKILL
Clean & Jerk

CONDITIONING
10-9-8-7-6-5-4-3-2-1
KB Swings
Ring Rows

9:30 Strikes Again

2012-02-16T15:18:00.001+11:00

Game Day

2012-02-16T06:34:00.001+11:00

CrossFit Games WOD 11:2 (Modified)
15min AMRAP

9 Deadlift - 70/45
12 Push-ups (Hand release)
15 Box jump, 24″/20″ (Step down)

15/2/2012

2012-02-15T10:33:00.001+11:00

STRENGTH
Front Squat 5-5-5
Pushups & Pullups 5 sets @60%

CONDITIONING 5 Rnds
20 Sit Ups
30 Squats
40 Double Unders

OPTIONAL FINISHER
Hand over Hand horizontal rope

14/2/2012

2012-02-14T08:31:00.001+11:00

STRENGTH
Deadlift - 5-5
Then with Bands perform 5reps/min - 5min

CONDITIONING
Every 3 min for 3 Rnds
1/2 Gasser
5 C2B Pullups
MAX rep D/B- KB G2O (Heavy)
*Scale horizontal Row for C2B

Becoming a Numbered Athlete

2012-02-13T19:46:00.000+11:00

What an exciting 3 years it's been to see CrossFit grow as a legitimate Sport, only 3 years ago the CrossFit Games were held at a Ranch out in the middle of nowhere. I can remember at the opening of CFP everyone staying back to watch Every Second Counts, exciting times ahead, we all sensed it. Right from the onset we wanted to create a team environment and for everyone to feel at home, and that was the birth of CFP's Numbered Athlete. We were the 1st in the world to have the Numbered Athlete format, CrossFit HQ even had us profiled.

At the time eligibility was you had to compete in 3 competitions, keeping in mind that at that time there were only about 3 competitions per year. Fast foreword to now & there's competitions at least every month it seems. Along the way we've tweaked the process a bit here & there, however with the sport growing so fast, the need to evolve the process is needed &with collaboration from our current Numbered Athletes some key points were highlighted.
The value & integrity of the Number to remain a priority & that to remain a Numbered Athlete they need to be consistently active.
Here's a quick overview of what the Team come up with (ill update the How it works link in full detail soon) 3 Games days/Competitions & an Athlete is eligible for a CFP Athlete shirt (Black shirt, no number)
After a further 6-9mths (exact time to be finalised) a formal application can be submitted outlining what being a Numbered Athlete would mean to you. We now have included all the current Numbered Athletes at that time to review the application & give any feedback required where a Team decision will be made on the success of the application.
The Team also decided In order to remain a Numbered Athlete you must maintain a consistent level of activity at CFP.
This is a very brief rundown of the updated requirements & with the official CrossFit season about to kick off in a week its perfect timing to announce the new format.

Eliza showing good control of midline

2012-02-13T12:02:00.001+11:00

(A) - STRENGTH (30min limit from start of session)
SNATCH
1) 3 attempts to establish a 1RM Snatch – rest as needed.
Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts.

(B) - Conditioning 3 Rnds
Run 250
10 Squat Clean to Thrusters 43/30
15 Burpees

-Rest 2 minutes

The CHIEF comes to town

2012-02-10T08:45:00.001+11:00

Aneesh demonstrating "Thumbs Around Pecs" a much neglected component from individuals wanting a Muscle Up.
3 M/Us with a band later, he got his first Legit M/U.
Congrats mate.

SKILLS/STRENGTH (20min)
Work Rings/Handstand Variations
Or a missed strength

"THE CHIEF"
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

9/2/2012

2012-02-09T20:14:00.000+11:00

Warm Up

50 Double Unders
10 Burpee Broad Jumps

(A) Press 5-5-5

(B) 12min Amrap
7 Goblet Squats 24/16kg
10 Toes to Bar
4 Wall Walk

8/2/2012

2012-02-08T07:31:00.001+11:00

A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds
B: For time: "Unbroken"
30 Squat Clean & Jerk 60/40
Rest 90 seconds
C: For time: 21-15-9
Wall Ball
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds
D: For time:
For every second over limit in part "A" perform one burpee
For every time "Resting" the bar in part "B" perform 5 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up

***You can dump bar in part (B) & reset for next lift (JUST NO RESTING)

Lappo's 1st Official Muscle Up

2012-02-07T15:36:00.001+11:00

(A) Deadlift 10-10-10
Thruster (Heavy Double)

(B) 7min AMRAP
6 Thrusters
12 Pullups
*Every round increase the Thruster weight by 10kg.
*Start Thruster Weight at 50% of the Thruster Double in part (A)

MONDAY

2012-02-05T23:00:00.000+11:00

We are pretty cruisey here at CFP but I was up late last night laughing my ass off at this site & thought id share. Have a read here Beastmodal Domains

(A) Back Squat 5-5-5

(B) 10min AMRAP of
3 HSPU
6 Hang Power Snatch 50/35
9 KB Swing 32/24
NOTE; Each round the ladder will increase by 3 reps, ie; Rnd1=3,6,9 Rnd2=6,9,12 Rnd3=9,12,15 etc
WRITE IT DOWN

Registration for the Reebok Crossfit Games is now open.

2012-02-03T21:13:00.000+11:00

Have you registered for the Reebok Crossfit Opens?

Follow this link to register then complete the Profile with an email address and choose a password.

After this you can register as an athelete to compete. Under the Announcments side bar [right of your screen] it will say "register" Click and fill in the details [you'll need a credit card].
A couple of seconds and bingo your in.
On the same side bar, click on the "Join a Team", scroll down to CFP and select. Submit this and you'll be reppin' for the number one team in this years open.

If your'e still having trouble, Jody or Glen can help you register at the box or you can TXT/Call me on 0423900304

Browney

3/2/2012

2012-02-03T07:38:00.002+11:00

(A)
Deadlift 5-3-1
*Perform 3 sets of max pullups sometime during strength work.
*Start strict then kip but you can't come off the bar

(B)
20min Amrap
3-6-9-12-15-18.......
Thrusters 50/35kg
Bar Facing Burpees
Ring Dips

2012-02-02T20:07:00.001+11:00

WOD 10-12 min AMRAP

It's a 'choose your own adventure'. Begin at 'Start' and work your way through the WOD.

Scoring: For every box you complete count as one point. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box not reps.

WOD 10 Scoring Update

2012-02-01T22:22:00.001+11:00

This was posted in the WOD Games FaceBook page tonight, regarding the updates to your scoring method.

WOD 10 - "The Final Throwdown"

*****Scoring Update*****

Scoring:

We need to alter the amount of points each box is worth to enable a positive reflection on the WODbuzz leader board. Each box is now worth 100 points. And each percentage point is now worth 1 point. As The WOD Games made a late change to enable percentages of box's to be scored we didn't clarify this at first with WODbuzz and this is no reflection upon the ability of the WODbuzz leader board.

For everyone who uses the Facebook Tab and Google form there will be no change as to how you enter your score, as I will be able to modify your score to reflect the new scoring method manually at my end.

However if you utilise WODbuzz you will need to enter you score with the new system. For everyone who has so far entered their scores they will be Auto corrected to the new scoring system. So no need to worry.

For every box you complete now count as 100 points. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box as 1 point for every percentage point completed ( not reps).

E.G. - finish 6 boxes over all plus 9 chest to rings pullups your score will be the following
9/18(total reps for that box = 50% = 50 points
So your score is now the following 650

Complete 7 boxes and 4 squat clean and jerks your score will be the following
4/6 = 67% = 67 points
So your score is now the following 767

Complete 8 boxes and 213 single skips your score will be the following
213/240 = 88.75% = 89 points
So your score is now the following 889

As each box differs in complexity and reps we are using the percentage of the last box you completed to make the scoring system a level playing field for all.
Once you have completed the WOD record you time. And post your video.
This needs to be done no later than Sunday 5/2/12 by midnight for your score to count.
You can complete the WOD as many times as you want but you can only enter your score once

Thank you all for your understanding.

Cheers

Andrew

1/2/2012

2012-02-01T08:55:00.001+11:00

(A) 12min AMRAP
15 KB Swings 24/16
5 KB G2O 24/16 (L)
2 Box Jump (Return via Pistol)
5 KB G2O (R)

NOTE: After landing on Box jump, stand to one side of box & lower down as much as possible, remain on heels.
**If you are proficient at Pistols then scale up ^ overhead bar pistols.

(B) 10-9-8-7-6-5-4-3-2-1
Wall Ball 9/6kg (11/9ft)
+
1 Rope Ascent 15/12ft (2pumps)

NOTE: Only 1 Rope ascent is performed each allotment of WB reps.
Eg, 10 WB + 1 rope - 9 WB + 1 rope etc

31/1/2012

2012-01-31T08:46:00.001+11:00

(A) Squat Clean
You have 10min (after general warm up) to find a Heavy Single, Then perform 1rep Every Minute on the Minute for 5min
(Can change loads, just DON'T MISS)

(B) 4rnds @ 2.30min each
Do 1Rnd of Cindy
5 Power Clean 75/50
*Do Task

*Rnd 1 = Burpees, Rnd 2 = TTR/B,
Rnd 3&4 = KTE+TTR

** 1min recovery between rounds

30/1/2012

2012-01-30T06:26:00.001+11:00

(A)
OHS 5-3-1

(B)
15 OHS - 60/43
400m run
15 Front Squat - 60/43
400m run
15 Thrusters - 60/43
400m run

*Think unbroken reps

Reebok Crossfit Games 2012- Create a Profile NOW.

2012-01-28T13:38:00.001+11:00

"The 2012 CrossFit Games season is almost here! Registration for the Open begins on February 1. We will announce the first Open workout on February 22. After five Open workouts, one each week, the top 60 men, 60 women, and 30 teams in each region will qualify to compete at one of 17 Regional competitions." -Crossfit Reebok 2012 regionals page.

In just over 3 weeks the first games WOD will be announced. If you haven't already, it's time to get your "Game On", commit to those training sessions, master your techniques, push your self to the limit [and then some], make sure you are in the best mental and physical shape you have ever been.
Registration for the games opens on the 1st Feb [next Wednesday], in the mean time you can setup your player profile. It's as simple as an email address and a password, and maybe a photo. Last years login wont work with the 2012 games.
After the 1st Feb you can register as an athelete and commit to our affiliate team - Crossfit Penrith.

Reebok Crossfit Games Login

Don't wait till the last minute, beat the rush.

Saturday Make Up & Team Training

2012-01-28T08:00:00.001+11:00

7am - Catch up on missed session or skills.
10:30am - Team Training (Open Box)

27/1/2012

2012-01-27T07:36:00.001+11:00

WOD - 10 Rounds
1 Power Clean + 1 C&J + 5 Squats 60/43
Run 150m (The last maroon fin)

BREAK

MAX rep Push Press. 2 efforts
(Same weight as used in WOD)

Australia Day

2012-01-26T12:49:00.001+11:00

WOD Games WOD 8
Wall Balls 9kg/10ft
42-30-18
Pullups
21-15-9

9:30am Australia Day Session

2012-01-25T19:15:00.001+11:00

Just a reminder that the only opportunity to get your WOD on at CFP on Australia Day is at 9:30am. For anyone participating in "The WOD Games" you will be able to have a crack at this weeks WOD & I will be also programing an Australia Day themed WOD for everyone else.
Anyone doing the Competition WOD come a bit earlier & get yourself nice & organized & get a good warmup going, because at 9:30 I will do a general warmup but with 2 WOD's going it might not be the ideal for the your individual needs. Also If you need any taping or any assistance at all for that matter I can spend a bit more time with you this way. So give yourselves the best opportunity to get a time your happy with.

Let The Fun Begin

2012-01-25T15:04:00.001+11:00

STRENGTH
Deadlift 5-5-5 @ a 5second Tempo
6 DB OHS (Arms at 6 o'clock)

3 Rounds
12 OHS Unbroken & Full Control of midline
8 Plyo Pushups
4 reps of Pullup bar complex
(1xC2B + 1xKTE + 1xTTB = 1rep)

24/1/2012

2012-01-24T08:05:00.001+11:00

WOD
20min general warmup (Unloaded bar to be used)

A: 15min to find MAX G2O (min 0-15)
B: MAX rep Pullups, 1 attempt (min 15-17)
C: Run 1.6km (min 17)

Congratulations Jen

2012-01-23T05:52:00.001+11:00

WOD
Run 400 Meters
10 Squat 50/35
10 Kettlebell Swings 24/16
10 Box Jump 24/20
Rest 90 seconds
Run 200 Meters
5 Squat 50/35
5 Kettlebell Swings 24/16
5 Box Jump 24/20
Rest 60 seconds
Run 800 Meters
20 Squat 50/16
20 Kettlebell Swings 24/16
20 Box Jump 24/20

Gosford Games

2012-01-22T12:41:00.001+11:00

All the Best to all CFP athletes competing today.
------------------------------------------------------------
"Don't let fatigue make a coward of you."
Steve Prefontaine

Saturday Catch Up Session/Team Training

2012-01-21T04:21:00.001+11:00

Catch a missed session or Work some skills.
-------------------------------------------------------
"Somebody may beat me, but they are going to have to bleed to do it."
Steve Prefontaine

20/1/2011

2012-01-20T09:11:00.001+11:00

(A) 21-15-9
Thrusters 50/35
Power Cleans 50/35

(B) 1-2 Rope Climbs OTM for 10min
THEN
Quick transition
Run Big Block
--------------------------------------------------------
"Something inside of me just said, 'Hey, wait a minute, I want to beat him,' and I just took off."
Steve Prefontaine

19/1/2012

2012-01-19T07:08:00.001+11:00

STRENGTH
Back Squat (Heavy Single)

WOD 3 Rnds
50 Double Unders
25 TTR
20 Overhead Stepups 10/5
----------------------------------------------
"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."
Steve Prefontaine

18/1/2012

2012-01-18T06:00:00.001+11:00

STRENGTH/SKILL
Do handstand practice between sets
Deadlift
(3sets of 10 Unbroken reps of 1:2)

WOD - 15min AMRAP
1 Full Gasser
5 Power Snatch 65/43
10 HSPU

------------------------------------------
"Don't be afraid to give up the good to go for the great."
Steve Prefontaine

17/1/2012

2012-01-17T07:55:00.001+11:00

Us CrossFitters often bag out the "Fitness" levels of other sports or disciplines, especially long distance runners. Check Steve Prefontaine out, he was certainly on the same page in regards to some CrossFitters "WOD" tactics.
(Watch for more PRE quotes through the week)

WOD

In 6 minutes
Run 800 Meters
Max reps Overhead Squats 60/43 (amount of reps is score)
recover 10 minutes then:
In 10 minutes Max Rounds and Reps of
7 Thrusters 50/35
10 KB Swings 32/24
7 Pull Ups

16/1/2012

2012-01-16T06:52:00.001+11:00

STRENGTH
Front Squat 6-6-6
Weighted Pullups

WOD
Run 400m (Weighted)
THEN
3Rnds
10 Rolling Thrusters
25 Unbroken Double Unders
THEN
Run 400m (Be 5 Seconds faster than weighted)
*Prep Group be 10 Seconds Faster

Friday 13th

2012-01-13T15:28:00.001+11:00

STRENGTH
Deadlift - 5-5-5

WOD 15-12-9
DBell Snatch 45/35
DBell Push Press
DBell Swing
*Snatch reps is to be performed on each hand.

WOD Games WOD #7

2012-01-12T14:57:00.001+11:00

100 box jumps (24” / 20”)
10-1, 1-10 toes to bar and ground to overhead (40kg/25kg)
100 box jumps

11/1/2011

2012-01-11T00:25:00.001+11:00

STRENGTH
Find a weight that you can Push Press a minimum 10 reps, Once you hit failure start to perform Jerks (Split or Push) & continue until failure. This is one set.
Perform 4 working sets.

WOD
10-9-8-7-6-5-4-3-2-1
KB Swings 24/16
100 m sprint

10/1/2012

2012-01-09T23:25:00.000+11:00

Warm Up
Back Squat with Bar X 10 reps + 1 X Shuttle run
Front Squat 1/2 BW X 10 reps + 1 X Shuttle run
Back Squat 3/4 BW X 5 reps + 1 X Shuttle run

TABATA Run/Air Squat

WOD - 3 Rnds
2 1/2min to run 400m & get as many 3/4 BW Back Squats as possible
90sec recovery between rounds
THEN
3min MAX calorie row

*SCORING* For every second it takes you to run 400m, you subtract 5kg from your "total for that round.
eg; if you run 400m in 1:30 (90sec) & perform 15 Back Squats at 75kg, you multiply 90 X 5 = 450 Your Back squat total for that round is 15 X 75 = 1,125 (So 1,125 - 450 = 675) Do the same calculation for the remaining 2 rounds.
THEN
If your 3min MAX calorie row is, say 60. You simply ADD that to your TOTAL 3 rounds

9/1/2012

2012-01-09T09:19:00.001+11:00

(A) SNATCH
Work to a "Heavy Single"

(B) On the minute for 11 minutes perform 2 Power Snatch + 2 Broad Jumps + Box jumps
*You choose your own focus re- Box jumps, ie, Max Height or Max reps. BUT be ready to go at the top of next minute.

6/1/2012

2012-01-06T07:15:00.001+11:00

MAX EFFORT DAY

(A)
THRUSTERS
Perform 3 (Unbroken) sets of 10 reps

(B)
Run 800m
MAX REP OHS (2 attempts)
Run 600m
MAX REP Ring Dips (2 attempts)
Run 400m
MAX OHS + Ring Dips

WOD Games Workout # 6

2012-01-05T06:29:00.001+11:00

You have a choice of two workouts. Cindy OR Mary. The scoring system encourages the completion of Mary, the more advanced option.

Cindy: As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats

Mary: As many rounds as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols 15 Pull-ups

4/1/2012

2012-01-04T08:07:00.001+11:00

STRENGTH
Full Clean & Jerk
(Find a Heavy Single)

WOD - 12min AMRAP
5 Power Clean 80/50
10 Double Unders
*At some point Run 1 x 800m

3/1/2012

2012-01-03T00:46:00.001+11:00

STRENGTH
Back Squat
3-3-3
WOD
15min AMRAP
10 Wall Ball 9/6kg - 11/9ft
15 KB Swings 24/16
10 Strict Pullups
*Change grips every round on Pullups

Happy New Year

2012-01-01T12:16:00.001+11:00

Rest Day

New Years "Eva"

2011-12-31T08:53:00.001+11:00

5 Rounds
Run 800m
30 KB Swings 32/24
30 Pullups

Don't Stand up Eva

2011-12-30T18:49:00.001+11:00

Don't forget Tomorrows session is at 10am. There's only 2 scheduled times a year that we let this girl loose. Eva will
3-2-1 GO at 10:30am sharp. Come & have some fun by either taking her on Rxd, "Baby Eva" or even in pairs or as a team. We will have some refreshments afterward & of course "MEAT"
Give me a buzz if you have any Qs

30/12/2011

2011-12-30T08:34:00.001+11:00

20 min AMRAP
5 DB Power Snatch (L)
5 DB OHS (L)
5 DB Power Snatch (R)
5 DB OHS (R)
Run 200m

WOD Games WOD #5

2011-12-29T11:33:00.001+11:00

The "Chuck" n "Roll"

Two markers are set up 10m apart. Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.

Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next three minute block, you must complete at least one rep in the previous block..

28/12/2011

2011-12-28T11:44:00.001+11:00

WOD - 3Rnds

clean the barbell+front sqt + coming out of the hole-go right into a pp (thruster if you will) + bring bar to back from that overhead position + back sqt + jerk from behind neck. (split position)

repeat 3-5 reps. 3 reps would be a total of 15 reps. cleans x3 + fs x 3 + pp x3 + back sqt x 3 +jerk x 3====15 reps!!!!

WOD Courtesy of Mikes Gym

27/12/2011

2011-12-27T11:59:00.001+11:00

WOD
Run 2.4km
RECOVER 1min
Run as many 10m shuttles in 3min as possible.

Death by 10 meters

2011-12-26T07:56:00.001+11:00

10 meters on the minute every minute, add 10 meters.

This is done with a set up of 2 cones 10 meters apart, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.

Eg, 1st minute = 10mts, 2nd = 20mts, 3rd = 30mts.... 10th minute = 100mts.

Merry Xmas

2011-12-25T12:52:00.001+11:00

A little comprise so you feel better about having that extra beer or serve of Xmas pudding.

(A) - Complete as many Burpee/Deck Squats in 15 seconds as possible
RECOVER 3min
(B) - Tabata Burpee/Deck Squats
Tabata = 8rnds of 20sec work & 10sec rest
*Try & maintain the amount of reps you completed in part (A) for all 8rnds.

*The standard for the burpee/deck squat is as follows:
Begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet, either by rolling from your back straight into the bottom of a squat, or using your hands to assist you. From this standing position, jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. This is one rep.

Xmas "Eva"

2011-12-24T23:27:00.001+11:00

5 Rounds
800m Run
30 KB Swings 32/24
30 Pullups

23/12/2011

2011-12-23T10:34:00.001+11:00

WOD 3 Rnds
4 x 45m Sprints (Speedhumps)
Recover 90sec
1 Min MAX Ring Dips
Recover 90sec
1 Min MAX L-Sit/Hover
Recover 90sec

*Sprint through line, then turn around walk back to where you just finished &
3-2-1 GO again.

WOD Games WOD #4

2011-12-22T14:28:00.001+11:00

15min TIME LIMIT
You have 15min to row 1000m + Find your 1 rep MAX, Ground to Overhead Anyway.
(For a more detailed explanation of standards, follow link at right of blog)

21/12/2011

2011-12-21T05:37:00.000+11:00

(A)
Death by Thruster
Choose own weight
Start at 1, & every minute on the minute, add 1 Thruster. Continuing as long as possible, until you can no longer complete the reps in the 1 minute period.

(B)
One Rnd for time
Run 400m
15 TTB
15 Ring Dips

Christmas Hours

2011-12-20T21:49:00.002+11:00

Our Christmas Hours are as follows:

26th and 27th December: CLOSED
28th - 30th December: 9.30am ONLY
31st December: "Eva" re-run, 10am Start
1st - 2nd January: CLOSED
3rd December Onwards - Normal Business Hours
Our Annual Christmas Eve workout "Eva" is on this Saturday
24th December. Please arrive at 10am for a 10.30am start.
There will be a BBQ afterwards.

20/12/11

2011-12-20T07:44:00.001+11:00

STRENGTH
OHS 3-3-3

WOD 5Rnds
Run True 200m
5 Power Snatch 60/43

19/12/2011

2011-12-19T08:50:00.001+11:00

STRENGTH
Full Clean 3-3-3

WOD 3 Rnds
5 Clean & Jerks 70/43
10 C2B Pullups

Lets Start a Riot, Crossfit Gosford games Day

2011-12-17T22:27:00.000+11:00

Guys,
Crossfit Gosford is having its annual games Day Jan 22, 2012.
Categories are Open, Advanced and Masters [40+]
There are few atheletes already registered, so jump on board and compete or just come along and cheer.

Registration and Details

16/12/2011

2011-12-16T08:50:00.001+11:00

STRENGTH
OHS - 3-3-3

WOD - 3Rnds
400m
5 Pullups
10 Push ups
15 Squats

WOD Games WOD #3

2011-12-15T08:08:00.000+11:00

DEADLIFT - MAX LOAD IN 5min - Move as much weight as possible in 5min

REST 3min EXACTLY, THEN

SHOULDER TO OVERHEAD - MAX LOAD IN 1min

You have choice of following loads for both men & women.

10kg - 20kg - 30kg - 40kg - 50kg - 60kg - 70kg - 80kg - 90kg - 100kg

For a full description of WOD, follow this LINK

CFP's OFFICIAL LAUNCH TO SUMMER & END OF YEAR BASH

2011-12-14T22:33:00.001+11:00

If your wondering where "SUMMER" has been?? Well its been absent because its been waiting for CFP to Officially launch it. After stumbling across the Beermile event on Freddy Comacho's CrossFit OneWorld site some time ago, I declared that CFP would embrace this event & use it to launch summer. Check it out HERE
Geoff has been generous to provide his residence as "Ground Zero" for this. Just like everything at CFP, everything is scalable. So whilst the weblink will list what is required to "Officially" have a go, we at CFP have come up with a few options that will be recognised withing the box.
They are Team option (A)
Partner (A) Drinks Beer then runs 400m & tags Partner (B) who drinks, then runs & tags (A) etc.
Team option (B) - 4X4 relay
Team option (C) - Partner Up & Partner (A) Drinks then partner (B) runs, then tags partner (A) who drinks a second etc, etc, etc.
If your still not keen to participate? Well we are gonna need official's, timekeepers etc or any resposible Adult for that matter..
So come and Officially LAUNCH Summer this Saturday 3:30pm. Geoff's details will be on the rear board in the Box.
H.C.

14/12/2011

2011-12-14T07:47:00.001+11:00

(A) Power Clean & Jerk (Split)
*12min to find a Heavy Single

THEN @ 85%

On the minute for 7min
2 Power Clean & Jerk (Split)
7 C2B Pull Ups

(B) 3 X 2min of work (30sec) recovery
3 Hang Power Clean 50/30
6 Push Ups
9 Situps

90sec Transition

Run 800m

Post to comments

12/12/2011

2011-12-12T12:18:00.001+11:00

STRENGTH
Snatch Grip Deadlift - 5-5-5

WOD - 5Rnds (Effort is only a bit player in this one Team)

1min Deadlift
1min Recovery
1min Push Press
1min Recovery
*You choose own weight & only 1 bar per athlete.
*You can change loads during recovery.
*Changing loads from round to round is permitted, however changing loads during a round is not.
*Your score is TOTAL REPS X WEIGHT of your 3 best rounds.

CrossFit Total

2011-12-10T13:26:00.001+11:00

Back Squat - Strict Press - Deadlift

Each athlete shall have three attempts to perform their one repetition max effort lift in all three disciplines to complete their CrossFit Total.

CrossFit Total "Team Training Tomorrow"

2011-12-09T19:53:00.001+11:00

Tomorrows Team Training we will be doing the CrossFit Total. Read up & be prepared, this is going to be a heap of fun. Read THIS

9/12/2011

2011-12-09T07:28:00.001+11:00

STRENGTH
Power Snatch & Squat Snatch
Work to a heavy but tidy Single

WOD - 15min AMRAP
2 Rope Climbs 15/12 (2 Pumps)
10 Ring Dips
15 Wall Balls
150m run (To last fin)

Brett Wood Hero WOD

2011-12-08T14:46:00.001+11:00

5 Rounds for time of:

Run 400 metres

10 Burpee box jumps, 24" box

43kg SDHP, 10 reps

43kg Thruster, 10 reps

Rest 1 minute

7/12/11

2011-12-07T05:37:00.001+11:00

Strength
Clean
3-3-3

WOD 3 Rounds
1 Full Gasser
6 Power Cleans 80/50
3 PC + Push Jerks 80/50

Stabilization
Turkish Get ups 3 sets Max reps (Go Heavy)

CFP Xmas & Beer Mile

2011-12-06T18:52:00.001+11:00

This coming Saturday Geoff has been generous to open up his house for this Event. The Beer Mile is the "Premier" event to officially launch Summer.
Details on the rear board.

WOD Games WOD 2

2011-12-06T09:21:00.001+11:00

FOR TIME 21-15-9
Sumo Deadlift High Pull
Kettle Bell Swings 24/16
Push ups with hand release

The WOD Games WOD 2

2011-12-05T21:05:00.001+11:00

Due to the first "Official" Australian HERO WOD to be programed on Thursday, we will be programing it for tomorrow.
If you cant make tomorrows session, don't stress. Come see me & we will try & arrange for when your in next.
H.C.
FOR TIME 21-15-9
Sumo Deadlift High Pull (KB) 24/16
Kettle Bell Swings 24/16
Push ups with hand release

5/12/2011

2011-12-05T08:36:00.001+11:00

STRENGTH
Thruster
5-5-5

WOD 15-12-9
Back Squat (Same as Thruster)
TTB
KB Swings 32/24 UNBROKEN
*Perform 200m run between rounds

Saturday Catch Up

2011-12-03T09:03:00.001+11:00

Catch up on a missed session from week or do that Benchmark you have been eying off.

2/12/2011

2011-12-02T08:50:00.001+11:00

STRENGTH
Deadlift
5-5-5

WOD 15-12-9 (Each arm)
D/Bell Snatch 45/35
D/Bell Push Press 45/35
D/Bell Swings 45/35

Let's Get This Party Started

2011-12-01T05:50:00.001+11:00

15min AMRAP
30 Double Under's
20 Air Squats
10 Burpee's
THEN
1min MAX Pullups