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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Tuesday, November 10, 2009

10/11/2009

V on the podium. Well done V, your an inspiration.
Strength
Power Snatch
5,5,5
WOD
4 Rounds
15 Push-Press 50/40kg
12 Box Jumps
9 KTE or HSPU for Newy competitors
400m run

Monday, November 9, 2009

9/11/2009

Representing CFP @ Newcastle
Strength
Deadlift
3,3,3,3
Athletes that competed at Newcastle, Perform Bergener warmup with PVC & work on OHS with PVC. Take your time with these guys. Use the movements as an active stretch "DO NOT ADD WEIGHT"
WOD AMRAP 20 (Newcastle AMRAP 15)
12 KB Swings 24/16kg
6 Push-Ups
3 Burpee Pull-Ups
100m run
(Newcastle athletes sub Air squats for Swings, do ring pushups & regular burpees "no pullup")
On the run, rotate butt kicks, knee highs & laterals. Do not sprint..

Sunday, November 8, 2009

4 X 400m


Charles, just another 62-year-old firebreather at Lynnwood CrossFit
WOD
Run 4 X 400m (rest 1min 30sec between intervals)
Rituals?
Some people put a certain shoe on first. Fighters have been known to wear particular underpants, some footballers wont step on the lines of the football field whilst running out...
Do you have any rituals/superstitions when competing or performing a WOD??
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Saturday, November 7, 2009

Friday, November 6, 2009

6/11/2009

J.C. & COACH
Power Clean
5,5,5,3,
5Min Recovery
20min AMRAP 30/25kg
5Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint

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Thursday, November 5, 2009

Fight Gone Bad

w
Skills 20min
Skipping/Double Unders
"Thoroughly warm up all movements in 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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Wednesday, November 4, 2009

4/11/2009

Wall Balls at Norwest
Strength (for non competition only)
Deadlifts (25min)
5-5-5-5
Skills (for competition)
Work on any skill for 25min, eg; Gymnastic or O lift timing
WOD
5rounds
21 KB Swings 24/16kg
15 KTE
9 Burpees
NOTE (competition athletes perform 3 rounds) focus on maximum intensity!!
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Tuesday, November 3, 2009

TILLMAN


SKILLS 15min
Muscle ups/Transition/Dips
HSPU/Handstand holds
Tillman (Courtesy CrossFit Football)
7 Rounds for time;
7 Deadlifts 100/140kg
1 Full Gasser
15 Pull-Ups
*Rest 45 seconds between rounds
**Warm up thoroughly...
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Monday, November 2, 2009

2/11/2009

WANTED! Has anyone seen this man?? If seen, please approach & tell him to get his ass to CFP.

STRENGTH
Push Press
5-5-3

WOD 3 rounds (Run 400m the first rnd, 800 the second, & 400 the 3rd)
10 Squat Cleans 70/50kg
15 Squats "front or back" 70/50kg
Run

Power Output
CrossFit is all about POWER OUTPUT. As coaches We are thinking about maximizing power output when scaling your WODs. Today for instance,When considering the squat clean, you should not be using the Rx weigh of 70/50kg unless you can pick it up every time as soon as it is done bouncing and have that set of 10 finished in about 1 minute to 2 tops . We don't want the weight to be so light that you can just crank out 10 reps without putting it down either. Too light means not much work was done and even though it may have been done quickly, the power was still low. Power output is equal to intensity, and intensity is the key to your progress. Scale workouts accordingly.

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P.S. CAN AS MANY PEOPLE AS POSSIBLE BRING A WATCH OR TIMER TO THE WOD TOMORROW.. A DESIGNATED REST TIME BETWEEN SETS WILL BE NECESSARY. THANKS EVERYONE.

PPS.. DON'T STRESS IF YOU DONT HAVE ONE.

Sunday, November 1, 2009

Rest Day


Enjoy the day or catch up on a missed workout.

CrossFit boxes as a rule are not that big on formality. Shirts? On or off, go for it. Swearing? My thick skin can handle it. Grunts, groans, screaming? Hey, whatever gets you through the WOD. Short shorts, long shorts? Whatever floats your boat, Chalk? My life is covered in it. Not formal tends to be an understatement at CFP. However,there are a few points of etiquette that should be covered. Good sportsmanship, support, and respect. That’s it. That is what we demand at CFP. Well, that and blood, sweat, and tears…but you can keep your firstborn. Seriously, all three points go hand in hand and are pretty much a no brainer.
Maintain good sportsmanship at all times. Don’t whine about the WOD being hard. I know it’s hard, I programmed it. Everyone else knows it’s hard, they are doing it. Do not get overly upset if you don’t make a lift. Do not angrily slam the bar to the ground, kick or hit it or any other equipment. Do not pout or sulk or walk around cursing. There are legions of people out there that would practically kill for the ability to attempt the lift that you are crying about. Don’t argue with a coach over form or ROM. Just do the rep again and shut up. First off, the coach is right; secondly, it’s only going to make you stronger; and besides, it’s only a workout anyway. And never ever bitch about the record board. That is about as bad as it gets.
Respect. A CrossFit box is a temple. It is a place where lives are literally changed. Treat it as such. No, you don’t have to whisper or light a candle or get down on your knees (you’ll be flat on your back soon, though). But, have some respect. Clean up after yourself and don’t leave your stuff lying around. Erase your scribbles off the whiteboards. Clean your blood off the bar and your sweat off the floor. You know, respect.
Support. Hey, listen up, just because it’s last doesn’t mean it’s least. You don’t have rivals here, you have teammates. You don’t have competitors, you have people who push you to do more, go faster, be better. Support them. Don’t just talk about yourself and your numbers, ask them how they are, what big lifts they have done recently, how is their training going. If you are done with your workout, run with someone on their last leg, gather around and cheer them on their last rep. Slap hands and pat shoulders, telling people what a great job they did, and mean it. If you see someone new, be friendly, introduce yourself, don’t be a rock star. I remember when everyone at CFP started and no one was hot shit in the beginning. Try to remember how you felt at your first class. Absolutely be stoked about your progress and scores, but be stoked about everyone else’s too. If you are just hanging out, help out, never be too cool for school. Support. We are a community, people, a pretty great one. And that is thanks to all of you.
Well, there you have it. The CFP laws, rules, and regulations. Please take them to heart.

What rules do you go by?

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