Thursday, December 31, 2009

NYE

Strength
Snatch Balance
3,3,3,3

WOD 2 Rounds
10 Power Snatch 60/40kg
10 Burpees
10 Thrusters
10 Burpees
10 Squat Clean
10 Burpees


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Wednesday, December 30, 2009

30/12/2009

Col during EVA
Skills 20min
Handstand holds/HSPU
Muscle Up Transition/Muscle Ups
WOD 10 Rounds
3 Snatch Pulls @ 90% of 1RM of Power Snatch
6 Ring Dips (If you have a muscle Up, place rings high then M/U for Dips)
9 KTE
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Tuesday, December 29, 2009

Rest Day

Lynne during EVA
AT CFP
Strength
Deadlift
5,5,5
Front Squat
5,5,5
WOD AMRAP in 12
9 one arm KB Swings 24/16kg
12 Pull-Ups (Guys are chest to bar)
18 Walking Lunges with plate overhead 15/10kg
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Monday, December 28, 2009

Lets get this party started!

Our regular business hours start again tomorrow, however there is no 7pm class on Thursday 31st December. I am happy to run a 5pm class for anyone wanting to get their WOD on before NYE. We will re-open as usual after that on Monday 4th January.


There is 8 weeks to the sectionals. If you havnt registered, you should be thinking about it. These spots will book out trust me... Over the next 8 weeks our programming will still be suited to athletes not participating in the sectionals, & your regular challenging sessions will still be the same. However a big step up is required for everyone participating. I am here here to help guide each & every individual for this task. Between now & then we will work on weekly focuses that will be performed by individuals as well as working toward the strength & metobolicv demand required for such an event.

This is an exciting time for CrossFit as well as CrossFit Penrith. I say this to some individuals from time to time & ill say it to the Team at CrossFit Penrith. If you all have half the amount of faith in yourselves as I have in you, You will accomplish more than you can imagine. The next 8 weeks I will ask things of you that you sometimes dont think possible, however all I ask is trust from you. Trust me...

Forget next year, forget Monday. We start tomorrow! Rest up everyone tomorrow is the start of our next journey. COURAGE-FEROCITY-PRIDE

28/12/2009

The 11am EVA group
WOD AMRAP 12min
5 Pull-Ups
10 Box Jumps
15 Squats
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Sunday, December 27, 2009

Saturday, December 26, 2009

26/12/2009

Coutney Fitz smashing WOD 1 @ TOP DOG
WOD 3 Rounds
100m sprint
15 Squats
20 Sit-Ups
30 Push-Ups
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Friday, December 25, 2009

Thursday, December 24, 2009

EVA

EVA 5 Rounds for time
800m run
30 KB Swings 32/24kg
30 Pull-Ups

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Wednesday, December 23, 2009

TOMORROW'S WOD & XMAS TRADING

TOMORROW THERE IS NO 6PM CLASS...
OUR 6AM CLASS AS USUAL, WITH AN 11AM CLASS FOLLOWED BY BBQ.
CLOSED FRIDAY 25TH & RE-OPEN TUESDAY 29TH AS NORMAL.


TOMORROWS WOD IS EVA, SO BRING YOUR GAME FACE & ENJOY A FEW COLDYS AFTERWARD. ALL WELCOME.
CHEERS

THE CALM B4 THE STORM!!

Justine "mid burpee" @ TOP DOG
Strength
Power Snatch (If never Snatched before, work on OHS) Check with Coach
3,3,3,2
WOD 3 Rounds
21 Sit-Ups
15 Thrusters 40/30kg
12 Ring Dips
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Tuesday, December 22, 2009

22/12/2009

Top 5 shootout
Strength
Split Jerk
Find your 1rm
Take no longer than 20min to warm up and find your 1rm split jerk. You must land in a split and receive the bar in full lockout. No pressing out after landing.
WOD 5 rounds for time
10 Power Clean 60/40kg
15 Burpees
20 Double Unders
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Monday, December 21, 2009

Saturday, December 19, 2009

AMRAP 20Min

Young Bull WOD1 @ TOP DOG
AMRAP 20MIN
15 SDHP 40/30kg
10 Push-Press 40/30kg
5 Thruster 40/30kg
200m Run
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Friday, December 18, 2009

Rest Day


AT CFP, TGIF
Skills 20min
Double Unders
HSPU/ Handstand Holds
Power Snatch

WOD
21-15-9
Where the exercises are;
Box Jumps
KTE
Wall Balls
Then
5X100m Sprints
Rest is time it takes to walk back to start

Compare http://crossfitpenrith.blogspot.com/2009/10/tgif.html#comments

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Thursday, December 17, 2009

17/12/2009

The PM Group
Strength
Strict Press
3,3,3,3
WOD
10,9,8,7,6,5..........1
Squat Clean 40kg/30kg
Ring Dips
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Wednesday, December 16, 2009

Farewell Sarah

Sarah taking off at Wounded Warrior
Tomorrow is the last WOD Sarah will punch out at CFP for a while. She is getting a transfer to Canberra. We will certainly miss her in our groups. I started doing one-on-one with here some time ago in a local globo gym after she done one of my Bootcamps. She followed me across to CFP and we have both gone on a journey with our training. Sarah's loyalty & enthusiasm will be missed. There are so many attributes to Sarah that make her the person she is. Everyone at CFP will miss her in the WOD's, but will look foreward to catching up with her on the occasions she can make it back to the RIFF.
This WOD is requested by Sarah as her last.. GO GET SOME SARAH!!
Spend time warming up on all modalities 20Min..
WOD
30 Deadlifts 60/40
3Rounds of CINDY
5 Pull-Ups
10 Push-Ups
15 Squats
20 Front Squats 40/30kg
2Rounds of CINDY
10 Push-Press 40/30kg
1Round of CINDY
400M RUN
Note; Use only 1 bar for WOD. Change weights as needed from Deadlifts to Front Squat
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Tuesday, December 15, 2009

15/12/2009

Strength
Deadlift
Find your 1rm

WOD
Run 400m
Then
3rounds
21 Thrusters
15 SDHP
9 Burpees
Then
Run 400m


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Monday, December 14, 2009

Rest Day

Jen smashing WOD2 at TOP DOG
Strength
Power Cleans
5,5,3.3
WOD AMRAP 20min
3 Power Snatches 40/30kg
6 Wall Balls
9 Ring Dips
1/2 gasser
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Sunday, December 13, 2009

Saturday, December 12, 2009

Veronica's Revenge

Kate & Paige between WOD's
WOD
For Time
Run 800m
3 Rounds of;
10 B/W Deadlift
20 KB Swings 24kg/16kg
30 Push-Ups
Run 800m

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Friday, December 11, 2009

11/12/2009


Skills 20min
Skipping/Double Unders
Handstand holds/HSPU
Muscle Up Transition/Muscle Up
(Choose any or all of these to work on)
WOD
For time:
21 Thrusters 40/30kg
400m run
21 Ring dips
15 Thrusters
400m run
15 Ring dips
9 Thrusters
400m run
9 Ring dips
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Thursday, December 10, 2009

Rest Day

Mondays recovery session
At CFP

Strength
Front Squat
5,5,5,3

WOD 5 Rounds
100m run
9 Burpees
100m run
9 KB Swings 24kg/16kg

Compare http://crossfitpenrith.blogspot.com/2009/06/front-squat.html#comments

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Wednesday, December 9, 2009

TOP DOG GAMES RESULTS ARE IN!

All scaled WOD's have equal ranking.
No shows have a 50 point loading.

Male Results & Rankings
Female Results & Rankings
All Results & Rankings

*These rankings are the results after WOD nbr 1&2. The top 5 shootout results were.

Female
,
1) Antonietta Mansillo
2) Megan Smith
3) Sheree Kuklinski
4) Veronica Mifsud
5) Kiarra Dodd

Male
1) Chad Mackay
2) Dieter Roose
3) Kam Ahmad
4) Ben Perrin
5) Shane Richards

9/12/2009

TOP DOG Antonietta Mansillo
2nd Megan Smith
3rd Sheree Kucklinski
Strength
Push-Jerk
3,3,3
WOD 4Rounds
9 Push-Press 60kg/40kg
15 KTE (Knees to elbows)
21 Box Jumps
200m run
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Tuesday, December 8, 2009

TOP DOG RESULTS

Results will be able to be posted in full within a couple of days.. Thank you in advance for your patience

8/12/2009

Chad "TOP DOG" Mackay & our J.C in the Top 5 shootout
Strength
Snatch Balance
5,5,5
WOD
HELEN
3Rounds for time
400m run
21 KB Swings
12 Pull-Ups
POST TO COMMENTS

Monday, December 7, 2009

Recovery Session

Calm before the storm
Please note; There is no session at the box tonight. The 6pm session is a recovery session at Penrith pools.

What was "YOUR" highlight of the day yesterday???

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Sunday, December 6, 2009

TOP DOG GAMES

WOD 1
5 Rounds
5 Deadlift 120/80kg
10 Burpee
Then
400m run


WOD 2 AMRAP 10min
15 Chest to bar (for males) Chin to female
12 Ring Dips
9 KB Swings 32/24kg


WOD 3 (TOP 5 SHOOTOUT)
Females= 1750kg Anyway from ground to overhead
Males= 2500kg Anyway from ground to overhead




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Saturday, December 5, 2009

Rest Day

For those coming into CFP

WOD
Lighter Faster

Power Clean
5,5,5

5Min Recovery

20min AMRAP 30/25kg
5Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint

Compare http://crossfitpenrith.blogspot.com/search?q=Lighter+Faster

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Friday, December 4, 2009

Thursday, December 3, 2009

3/12/2009

Dawg & V in games mode
Strength
Power Snatch/OHS
5,5,5
WOD AMRAP 15
20 KB Swings 24/16kg
(2 rounds CINDY)
5 Pull-Ups
10 Push-Ups
15 Squats
POST TO COMMENTS

Wednesday, December 2, 2009

C&J Meets the CHIEF

Strength
Power Clean & Jerk
5,5,5
Then
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.
COMPARE http://crossfitpenrith.blogspot.com/search?q=the+chief

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Tuesday, December 1, 2009

1/12/2009


Strength
Front Squat
6,4,2
WOD AMRAP 20
400m run
10 Box Jumps
15 Pull-Ups
20 Double Unders
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Monday, November 30, 2009

Rest Day

Flying Burpees
Strength
Strict Press
2,2,2
Push Press
3,3,3
WOD
Death by Tabata
Perform
Alternating Tabata Deadlift & Burpee
Deadlift weight 80/50kg
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
*The entire workout should take 8 minutes
Get organized on this one guys, because when the clock starts your head wont stop spinning. Make sure your prepared to record your scores etc...
5-10min later
Have 2 attempts at MAX reps of ring dips
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Sunday, November 29, 2009

MURPH

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
  • 1 mile Run (1.6km)
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run (1.6km)
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday, November 28, 2009

28/11/2009

For Time
21 Thrusters
400m run
21 KTE
15 Thrusters
400m run
15 KTE
9 Thrusters
400m run
9 KTE



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Friday, November 27, 2009

27/11/2009


TOP DOG Games
Entries CLOSE 1/12/2009
SKILLS (20MIN)
Skip/Double Unders
L-Sits, Handstands/HSPU
WOD AMRAP 10MIN
15 KB Snatch 24/16kg
12 Pull-Ups
9 Ring Dips
10min rest
3x400m (rest 3min between intervals)
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Thursday, November 26, 2009

Rest Day

Motor City CrossFit
Strength
Back Squat
5,5,5
WOD (Courtesy CF Football)
3 Rounds for time
1 Full Gasser
12 Power Cleans 85kg
6 Push-Jerks 85kg
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Wednesday, November 25, 2009

25/11/2009

J.C Deadlifting 145kg
Strength
Deadlift
6,4,4
WOD (AMRAP 15MIN)
5 Thrusters 50/40kg
10 Wall Balls
15 Push-Ups
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Tuesday, November 24, 2009

24/11/2009

AC V & Pat Barber
Skills
Double Unders, Handstands
& HSPU
WOD (Thanks CFX)
Ten rounds
8 KB Swing 32kg (24kg)
Sprint 100m
8 Push Ups
Rest

You have two minutes to complete each round.The stop watch does not reset, at the next two minute interval you begin.
Your score is the total accumulated seconds of each round.

Monday, November 23, 2009

23/11/2009

Congrats V on getting your CrossFit Lev1 cert this past weekend.
AMRAP in 20min

40kg (30kg) Snatch, 3 reps
40kg (30kg) Overhead Squat, 12 reps
400m run

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Sunday, November 22, 2009

22/11/2009

Shane enjoying the Grand Canyon
Run 2x 1km sprints
Rest 3min between sprints

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Saturday, November 21, 2009

21/11/2009

Eric Kjono, Qatar
For time
10,9,8,7,6,5,4,3,2,1
Sumo Deadlift High Pull 50/30kg
Pull-Ups
Lunge, each leg (with 10kg plate overhead)
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Friday, November 20, 2009

Rest Day

New shirts in stock.. Limited numbers.
Gassers
Perform 5 gassers in total.
Rest 1 full minute between gassers.
After the 5th gasser rest 1min then run 400m
Each run is to maximal capacity.
THEN
On the 20min mark
5Rounds
5Deadlift 120/80kg
10 Burpee
This WOD isnt long in length but very intense. Attack it with everything you have.

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Thursday, November 19, 2009

19/11/2009

Bonnie from Practice CrossFit
20 Min
Look Busy!
Practice any CrossFit modality for 20 min.
AMRAP 15 min
[1 round consists of:]
1 Power Clean
1 Push Jerk
2 Power Clean
2 Push Jerk
3 Power Clean
3 Push Jerk
10 Box Jumps
Rx'd Weights = 60/40kg
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Wednesday, November 18, 2009

18/11/2009

Woody pressing Kat from Derby City
Strength
Squats
5,5,5,5
WOD 4rnds
21 KB Swings 24/16kg
18 Double Unders
15 SDHP 40/30kg
12 Ring Dips
400m run
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Tuesday, November 17, 2009

17/11/2009

Justine going hard at Newcastle Games
Strength
Deadlift
5,5,3,1,1
WOD
5Rounds (from CF Newcastle)
5 Thrusters 50kg
8 Pull-Ups
10 Sit-Ups
200m sprint
Rest MIN 2min between rounds
This is an ALL out effort for each round... Firebreathers, you should be feeling horrible after every round. Do not hold back. Treat every round like its your last. Go get some!!!
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Monday, November 16, 2009

16/11/2009

CrossFit Games 2009
Strength 25min
Power Clean
5,5,5,5
Experienced lifters
3,3,2,1
WOD
Run 400m
21-15-9
Burpee
Pull-Ups
Push-Ups
Then
Run 600m
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Saturday, November 14, 2009

14/11/2009

Focus
Perform 1oo reps of any gymnastic movement.
THEN
AMRAP In 25min
3 Power Snatch 40/30kg
2Rounds of
3 Wall Balls
6 Push-Ups
9 Box Jumps
100m run
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Friday, November 13, 2009

Rest Day

Wollongong open day
*Spend time warming up on all modalities 20Min..
For Time
30 Deadlifts 60/40kg
3Rounds of CINDY
5 Pull-Ups
10 Push-Ups
15 Squats
20 SDHP 40/30kg
2Rounds of CINDY
10 Push-Press 40/30kg
1Round of CINDY
400M RUN
Note; Use only 1 bar for WOD. Change weights as needed from Deadlifts to SDHP
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Thursday, November 12, 2009

Wednesday, November 11, 2009

11/11/2009

TOP DOG GAMES
CrossFit Penrith
Strength
Front Squat
6,6,4,4
WOD
5Rounds
100m run
9 Burpees
100m run
18 Wall Balls
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