Wednesday, September 30, 2009

30/9/2009

Skills
Work front squat, Squat Clean, Double unders for 20min.
Get comfortable with the bar sitting across shoulders, remember elbows high in bottom of squat.

WOD 8rnds for time
200m run
12 KB Swing 24/16kg
12 Ring dips
WOD courtesy of CFB

Tuesday, September 29, 2009

29/9/2009


Strength
Deadlift
5-5-5-5-5
Coach's Corner-
This is a weightlifting day. You need to stick to the rep scheme. If you complete this workout and tell me you hit a new single rep personnel record (PR) in the deadlift, I will promptly tell you that you missed the point of the workout. This workout is not about getting a new max effort deadlift PR. This workout is about building strength. You want to hit 5 reps every set. The load in the very first set should be enough to elicit a response from your conscious that says, "No F#*%ing way I want to lift that five times again!" When you think that after the first set, you are right where you need to be. Rest about four minutes between efforts. If you only get four reps in a set, but you at least tried the fifth rep, you may count that effort as a set (although a failed set). If you only hit three or four reps without even being able to attempt another rep, your coach will be quick to tell you that the set didn't count and you need to perform it again at a lighter weight. You have 35min, Go for it!
WOD 3rnds for time
3rnds of Cindy
50 Double unders
Thanks to CFX for WOD
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Monday, September 28, 2009

Rest Day

Day 1 in the box
For those coming into CFP
Accessory Work
Spend 25min working on any skill/skills or weaknesses of your choice. Chat with coach if unsure.
WOD AMRAP IN 20MIN
Thrusters 5reps 40/30kg
Hang Power Cleans 7reps 40/30kg
SDHP 10reps 40/30kg
Thanks main page for WOD
Post rounds to comments

Sunday, September 27, 2009

Run 5km


Run 5km
Congrats to Jody for completing CrossFit Level 1 course this weekend.
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Saturday, September 26, 2009

Fight Gone Bad


Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Friday, September 25, 2009

25/9/2009

Karina PB 110kg Deadlift
Strength (30min limit)
OHS
5-5-5-3-3
Max reps @ 20kg
WOD AMRAP 20MIN
5 Burpees
10 KTE
20 Squats
100m Sprint
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Thursday, September 24, 2009

Rest Day

Hanging out at the box after a WOD
For those coming into CFP
Strength
Front Squat
5-5-3-3
Back Squat
3-3-2
WOD AMRAP IN 15MIN
(Thanks to CF Football)
3 Power Snatches or 3 SDHP 60/40kg
2rounds of 3pull-ups, 6push-ups, 9box jumps
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Wednesday, September 23, 2009

23/9/2009


Gillian Mounsey, Camp Barrett, Quantico VA
Strength
Deadlifts
6-6-6-4-4-2
WOD (7 Rounds)
3 Push-Jerks or Split-Jerks 70/50kg
6 Pull-Ups
9 Ring Dips
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Tuesday, September 22, 2009

HELEN With A Twist!


1 Round of
400m run
21 Hang Cleans 60/40kg
12 Pull-Ups
Rest 5min Then another round of
400m run
21 Hang Cleans 60/40kg
12 Pull-Ups
Rest 5 min Then
Helen 3rounds for time
400m run
21 KB Swings 24/16kg
12 Pull-Ups
Post times for all rounds to comments

Monday, September 21, 2009

21/9/2009

Skills (15min max)
(1)Burgener warmup (progress from PVC to bar)
(2)Double Unders/skipping

WOD
Five rounds for time
20 Thrusters 40kg (30kg)
15 Push-Ups
10 Pull ups
5 Burpees
Run 400m
Compare http://crossfitpenrith.blogspot.com/2009/06/13609.html

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Sunday, September 20, 2009

Saturday, September 19, 2009

Rest Day

For those coming in to CFP

5 Rounds for time
21 KB Swings
100m run
15 Deadlifts 60/40
9 Power Squat Cleans 60/40
3 Push-Press/Jerk 60/40

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Friday, September 18, 2009

6 Rounds for time

Hang Cleans
5-5-5-3-2-1
(Get comfortable catching bar in rack position)

WOD
6 Rounds
400m run
10 Burpees
10 Push-Ups

Post loads/Time to comments

Thursday, September 17, 2009

Annie

Strength
OHS
5-5-5
Push-Press
3-3

WOD (40Min time limit)
Annie
Double Unders
Sit-Ups
50-40-30-20 and 10 rep rounds; for time
(If can't do double unders, perform Tuck Jumps)
Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

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Wednesday, September 16, 2009

16/9/2009

Skills
Work front squat "rack position"
Double Unders & Muscle Up transition from the ground
25min time limit.

WOD

Run 200m
THEN
4Rounds
15 Pull-Ups
12 Wall Balls
9 Deadlifts @ Bodyweight
THEN
Run 200m

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Tuesday, September 15, 2009

C&J Meets CHIEF


C&J 5,5,5,5,3
Find your 5 & 3 rep max for perscribed rep range.
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.
Refer to http://crossfitpenrith.blogspot.com/2009/06/c-meets-chief.html
Post loads & rounds completed for each of the 5 cycles.

Monday, September 14, 2009

Rest Day

Strength
Front Squat
5-5-5-3-3
then 1 set of 15

WOD
AMRAP in 20min
21 KB Swings
15 KTE
100m run

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Sunday, September 13, 2009

3 X 800m


Run 3 X 800m
(Rest exactly 2min between intervals)
NOTE; These intervals are an all out sprint!!
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Saturday, September 12, 2009

12/9/2009


3 Rounds for time
30 Push Jerk 50kg/30kg
20 Back Squat 50 kg/30kg
10 Ring Dips
Weight must be taken from the ground
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Friday, September 11, 2009

Kelly

Skills
Perform Burgener warmup with PVC Then progress to bar. Focus on being comfortable in the bottom of the Overhead squat. Practice skipping/Double unders 15min limit..

Then

WOD
Kelly
5 Rounds for time
Run 400m
30 Box Jump
30 Wall Ball shots

Note, Ball must hit target to count as a rep

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Thursday, September 10, 2009

Rest Day

For those coming into CFP
STRENGTH
Strict Press 3-3-3
Push-Press 3-3-3
Push-Jerk 3-3-3

WOD
"NICOLE"
Run 400m
Max rep Pull-Ups
"As many rounds as possible in 20 minutes.Note number of pull-ups completed for each round & total reps for 20min"

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Wednesday, September 9, 2009

Into the Swing!!

Practice any gymnastic movement for 25min
eg, Kips, ring work etc....

Then

10 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
9 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
8 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
All the way down to....
1 kettlebell swing, 24kg/16kg
30m Walking lunge, 15kg/10kg plate overhead
100m sprint

Refer http://crossfitpenrith.blogspot.com/2009/07/into-swing.html#comments

Post to comments

Tuesday, September 8, 2009

8/9/2009

Strength
Power Cleans
5-5-3-3-2

WOD
4 Rounds
5 Hang Squat Cleans 60/40kg
15 Deadlifts 60/40kg
20 Box Jumps
400m Run

Post loads/time to comments

Monday, September 7, 2009

Running Jackie

NEW Shirts available next week.
Happy Birthday to Chloe Dawg
Strength
Deadlift
5-5-3-3-2
WOD
Run 1000m
50 Thrusters 20kg (Badass @ 30kg)
30 Pull-Ups
Post loads/time to comments

Sunday, September 6, 2009

Saturday, September 5, 2009

DANIEL

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
For Time:
50 Pull-Ups
400m run
21 Thrusters 40/30kg
800m run
21 Thrusters 40/30kg
400m run
50 Pull-Ups
Post time to comments

Friday, September 4, 2009

4/9/2009

Hanging out at Derby City Crossfit
Strength
Push-Press
6-4-4-2-2
WOD
3Rounds for time
40 Push-Press 40/30kg (Elite=50/40kg)
30 Squat
20 Ring Dips
10 Burpee Pull-up
Post Loads/time to comments

Thursday, September 3, 2009

3/9/2009

Strength
Power Clean (If new to Cleans, work on timing & technique & use 8rm for every lift)
8,6,4,4,4

WOD
3 Rounds
21KB Swings 24/16kg
15 Power Cleans 60/40kg
9 Burpees

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Wednesday, September 2, 2009

2/9/2009


OHS Skills & Gymnastic work 25min
Then
Run 200 meters
21 Pull-ups21 Sit-ups
Run 200 meters
18 Pull-ups18 Sit-ups
Run 200 meters
15 Pull-ups15 Sit-ups
Run 200 meters
12 Pull-ups12 Sit-ups
Run 200 meters
9 Pull-ups9 Sit-ups
Run 200 meters
6 Pull-ups6 Sit-ups
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Tuesday, September 1, 2009

Rest Day

For those coming into CrossFit Penrith
Deadlifts
8-6-4
Front Squat
8-6-4

Then
5 Rounds
400m run
25 Sit-Ups
15 Deadlifts 100/80kg

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