Tuesday, June 30, 2009
Monday, June 29, 2009
Sunday, June 28, 2009
Catch up on a missed WOD or simply enjoy your Sunday...
I thought id put together something about those funny Acronyms & abbreviations we use.
WOD:Workout of the Day.
SDHP:Sumo Deadlift Highpull
Rxd:As Requested, as written.
WOD done without any adjustments
AMRAP:As many Rounds as possible
These are some of the main ones we use, but for a complete list "Right click" & open the link in a new window to the FAQ section of the main site. http://www.crossfit.com/cf-info/faq.html#General11
Saturday, June 27, 2009
Friday, June 26, 2009
Thursday, June 25, 2009
Wednesday, June 24, 2009
For those coming in to CrossFit Penrith
Pick 2 Olympic lifts & 1 Gymnastic movement eg; Rings, pullups etc & work on skills for 20min
One the minute:
Complete 5 burpees and perform max rep 60kg thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
FROM CROSSFIT FOOTBALL
Post the total number of minutes it took to reach 100 thrusters.
Tuesday, June 23, 2009
Monday, June 22, 2009
Sunday, June 21, 2009
Saturday, June 20, 2009
Friday, June 19, 2009
Thursday, June 18, 2009
Wednesday, June 17, 2009
Tuesday, June 16, 2009
Monday, June 15, 2009
Sunday, June 14, 2009
Saturday, June 13, 2009
Friday, June 12, 2009
Thursday, June 11, 2009
Wednesday, June 10, 2009
Tuesday, June 9, 2009
Monday, June 8, 2009
Sunday, June 7, 2009
Saturday, June 6, 2009
Friday, June 5, 2009
Three days ago a group of 4 climbers began a week long camping,climbing and cannoyning trip in the Blue Mountains. While climbing yesterday on a multi-pitch wall, a rock slide stranded two of the climbers midway up the wall at about 50 meters and swept another off the rock entirely. The fourth climber ran to get help.
When the rock slide occurred, the climber that fell was able to slow herself down enough to minimize the impact and scrambled to an overhang at the base of the climb where she should have been shielded from the mountain of falling rocks that has her trapped.
Drive to the trail head and hike in to the location where the climbers are stranded. Uncover the climber under the rocks and then ascend to the stranded climbers on the rock wall. Set a strong anchor point and assist climbers in repelling to safety.
Provide medical treatment as needed.
An aggressive weather front is rapidly moving in, preceded by a lightning storm. Obviously, it is important to work quickly. The best guess for the when the storm front will hit the area is 2 hours from now, and the drive to the trail head will take approximately 1 hour and 15 minutes.
I - Run the Trail
II - Uncover Trapped Climber
5 Rounds of:
15 Hang Squat Cleans
9 Push Press
*Light = 30kg / Medium = 40kg / Heavy = 60kg
Use the same weight for all lifts
III - Rescue Stranded Climbers
5 rounds of CINDY
5 pull ups
10 push ups
IV - Carry Injured to Ambulance
Carry 20kg (anything will do) 2km.
The imminent storm front is expected to be hitting the area in 45 minutes from the time of arrival at the trail head. It is therefore important to have the stranded climbers off the face of the rock and be moving back to safety by then.
Begin clock at the beginning of Phase I. Success is beginning phase IV before 45min and getting climbers to ambulance in under 1hr 15min.