Saturday, October 31, 2009

31/10/2009

Wollongong opening day
WOD
For time;
Run 200m
50 KB Swings
Run 200m
40 Deadlifts 50% bodyweight
Run 200m
30 Sit-Ups
Run 200m
20 Pull-Ups
Run 200m
10 Burpees
Run 200m
Post time to comments

Friday, October 30, 2009

30/10/2009

V & the girls from CF Brissy
Strength 20min MAX
Back Squat
5,5,5
Remember guys "Ass to Grass"
Then
Max reps @ 50% BW or min 40/30kg
WOD
1)Double Unders
Max reps in 10min
Then:
2)AMRAP IN 15min
5 Pull-Ups
10 Push-Ups
15 KB Swings 24/16
20metres walking overhead lunge 15/10kg
Post loads/time to comments

Thursday, October 29, 2009

28/10/2009

Bass from Never Quit
STRENGTH
Strict Press
5-5-3-2
WOD Thanks CFX
10,9,8,,,,3,2,1 For time of
Ring Dips
Power Snatch 40/30kg or Power Clean 50/40kg
1 Gasser
Post loads/time to comments

Wednesday, October 28, 2009

HELEN

Jen & Sarah at Wounded Warrior
HELEN
400m run
21 KB Swings 24/16kg
12 Pull-Ups

Strength

Deadlifts

5-5-5-3

Post time/loads to comments


Tuesday, October 27, 2009

27/10/2009


Skills
Double Unders/Skipping

Muscle Up transition/Dips

WOD
4Rounds
15 SDHP 40/30KG
15 Box Jumps
15 Pull-Ups
400m run

Compare http://crossfitpenrith.blogspot.com/2009/08/4-rounds.html

Post times to comments

Monday, October 26, 2009

IMPORTANT ADDITION TO SCHEDULE!!!

FROM THIS WEDNESDAY 28TH WE WILL BE ADDING A 7PM CLASS TO OUR SCHEDULE. THE 6PM CLASS WILL RUN AS NORMAL. WE HOPE THIS GIVES MORE OPTIONS TO THE PEOPLE WHO STRUGGLE MAKING THE 6PM CLASS..

Rest Day


At CFP
C&J Meets the CHIEF
Strength
C&J 5,5,5,5,3
Find your 5 & 3 rep max for perscribed rep range.
Then
WOD
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.
Post loads/rounds to comments

Sunday, October 25, 2009

25/10/2009



Check This out

As a CrossFitter, what do you believe?

This question was asked on the main affiliate blog site, heres a link to some answers that other CrossFitters around the world had. http://www.crossfit.com/cf-affiliates/2009/10/friday_091023.html

WOD
Run 5km

Post to comments

Saturday, October 24, 2009

24/10/2009

Karina lifting 135kg
Warm up
Skip/Double unders
Burgener warm up x 3
3x 15 Ring Dips
WOD 4 Rounds
21 SDHP 40/30kg
15 Box Jump
9 Wall Balls
400m Run
Post time to comments

Friday, October 23, 2009

23/10/2009

Chloe @ Wounded Warrior
Tabata be Kidding
20 seconds of work, 10 seconds of rest for 4min of each of the following:
Squats
Push-Ups
Sit-Ups
Rest exactly 2min between exercises. Score is the lowest number of reps completed in any round!!
Rest 5min
AMRAP 25min
5reps anyway overhead 40/30kg
10 Strict Pull-Ups
15 Double Unders
1/2 Gasser
Post Tabata score & rounds to comments

Thursday, October 22, 2009

Wednesday, October 21, 2009

IMPORTANT SCHEDULE CHANGE!!!!!

We NO LONGER are running the 7am class on a Thursday. We have replaced it with a 6am class. The 7pm class will run as usual.
We have also opened up 2 new classes. One on Wednesday at 9.30am & another on Friday 9.30am.

21/10/2009

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

WOD
Run 200m
21 KTE
21 Thrusters 50/40kg
21 SDHP 50/40kg
Run 200m
15 KTE
15 Thrusters 50/40kg
15 SDHP
Run 200m
9 KTE
9 Thrusters
9 SDHP
Run 200m


Post loads/time to comments

Tuesday, October 20, 2009

Barbara

Snatch work 10min limit


Barbara
5Rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest exactly 3min between rounds


Post times to comments

Monday, October 19, 2009

19/10/2009

Congrats Russ on getting Lev1 certified over the weekend.
Strength
Front Squat
6-6-4-4-2
WOD 3 Rounds for time (courtesy of CF Football)
1 Full Gasser
12 Power Cleans 60/40kg
6 Push Jerks 60/40kg
(1 Full Gasser is 4x45m sprints) Speedbump to speedbump Up & back, up & back
Post loads/time to comments

Sunday, October 18, 2009

Rest Day


How do you define success in CrossFit? Is it coming first in a WOD, Doing one as requested for the first time, or even turning up every week, or something else??


Post to comments

Saturday, October 17, 2009

17/10/2009

Kat from Derby City going overhead
21-15-9
Power Cleans
Ring Dips
200m run
Post to comments

Friday, October 16, 2009

Angie

Ben & Kat from Derby City
ANGIE (40min limit)
100 Pull-Ups
100 Push Ups
100 Sit Ups
100 Squats
Post to comments

Thursday, October 15, 2009

The Bear

Warm Up 2Rounds of
3min skip, 100m run, 12KB Swing,12SDHP with KB
Spend time working on lifts in The Bear...


THE BEAR

The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting Rxd weight is 35/25 and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.This is the complex to be completed:
Power Clean
Front Squat
Push Press
Back squat
Push Press
You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it.



Post loads to comments

Wednesday, October 14, 2009

14/10/2009

Strength
Deadlift
5-5-5-3


WOD
800m run
Then 3 Rounds of
21 Deadlifts @ 50% Bodyweight or 40/30kg minimum
15 PullUps
9 Burpees


Post loads/time to comments

Tuesday, October 13, 2009

13/10/2009

Power Cleans
5-5-5-3-3


WOD
30 Wall Balls
THEN
21-15-9
Double KB Front squats 40/32kg (combined weight)
Push-Ups
Sit-Ups

Post loads/time to comments

Monday, October 12, 2009

Rest Day

Skills Work on any/all of these 20min
Double Unders/Skipping
Snatch Balance/Overhead Squat
MuscleUp Transition/Ring Dips

WOD
5Rounds
21KB Swings 24kg/16kg
15Box Jumps
9SDHP 40kg/30kg
400m run

Compare http://crossfitpenrith.blogspot.com/2009/07/1872009.html#comments

Post to comments

Sunday, October 11, 2009

Sunday

Freddy Camacho, CrossFit Games 2009
Run 5km
Exercise your mind,, Describe CrossFit Penrith in 5 words or less.
Post to comments

Saturday, October 10, 2009

10/10/2009

WOD


40 Wall Balls
THEN
3Rounds of

600m run
15 Pull-Ups
15 Sit-Ups


Post time to comments

Friday, October 9, 2009

9/10/2009


Skills 25min
Burgener warm up & Snatch balance
Experienced lifters work Snatch @ 60%
OTHERS
Muscle Up Transition
WOD AMRAP in 10X2
4 KB Swings 32/24kg
8 SDHP 40/30KG
12 Squat Cleans
Perform 1st 10min AMRAP, wait exactly 5min perform AMRAP again
Post rounds to comments

Thursday, October 8, 2009

Rest Day

Nerida & Sarah WOD2 @ Wounded Warrior
At CFP
WOD
FRAN
21-15-9 for time
Thrusters 40/30kg
Pull-Ups

Or HEAVY FRAN
15-12-9
Thrusters 60/40kg
Weighted Pull-Ups 20/12kg

Strength

Deadlift
5-5-5-3-3

Post loads/time to comments


Wednesday, October 7, 2009

7/10/2009

Strength 35min limit
Strict Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5
Complete all sets of Press, before commencing Push Press. Complete Push Press before commencing Push Jerk. Rest as required between sets. Increment the load across sets. Ensure that there is a clear distinction between Press, Push Press and Push Jerk technique, ie Any bend of the knees in the Press is a failed lift. Rebending the knees in the Push Press is a failed lift. Failing to rebend the knees in the Push Jerk is a failed lift.

WOD
21-15-9 with 200m run after designated reps
KB Swings 24/16kg
Sit-Ups
Push-Ups

Post loads/time to comments

Tuesday, October 6, 2009

6/10/2009


Complete the following for time
30 Hang power cleans 60/40kg
30 Box jump
30 Thrusters 40/30kg
30 Double Unders
30 Pull Ups
30 Burpees
30 Ring Dips
30 Walking overhead lunge steps each leg 15/10kg
Post time to comments

Monday, October 5, 2009

5/10/2009



Strength
Front Squat
5-5-5
Then
Back Squat
1X20 reps

WOD
5 rounds for time
10 Chin Ups
15 Box Jumps
20 KTE

Post loads/time to comments

Sunday, October 4, 2009

Rest Day

WOD
2 Rounds of watching Eels V Storm.
Where each round is 40min long, rest 10-15min between rounds

Post how many brewskys to comments

Saturday, October 3, 2009

Wounded Warrior


Box closed today but everyones at Wounded Warrior Games
Workout 1
As many rounds as possible in 10 mins
4 Thrusters 40kg (25kg)
8 SDHP 40kg (25kg)
12 KB Swing 24kg (16kg)

Workout Two
Conduct 2 hours after first WOD
21 – 15 – 9 for time:
Pull ups
Power clean and jerk 40kg (25kg)
Run 200m
15 minute time limit. If not completed in time required record completed reps and metres.

Post to comments

Friday, October 2, 2009

TGIF

Remember Box closed on Saturday
21-15-9 For non competition
15-12-9 For Wounded Warrior
Where the exercises are;
Box Jumps
KTE
Wall Balls

Then

5X100m Sprints
Rest is time it takes to walk back to start

Post times to comments

Thursday, October 1, 2009

1/10/2009


HAPPY BIRTHDAY TODD
Skills

Work on Push-Jerk timing, Snatch Balance & Double Unders. 20min limit

WOD AMRAP in 20
4 Deadlifts @ 1 1/2 Bodyweight
8 Double unders
100m sprint

Post rounds to comments