Sunday, February 28, 2010

Rest Day

D.C Catching some zzzs at Newie

What was your first CrossFit workout like (Benchmark or not)? Tell us about the time you lost your CrossFit virginity. Try & keep it clean....

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Saturday, February 27, 2010

27/2/2010

Justine, CFP's strongest chick
4 Rounds
4oom run
30 walking lunge
20 KB Swing 24/16kg
10 Wall Ball
5 Burpee
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Friday, February 26, 2010

26/2/2010

Belinda doing CFP proud at sectionals
Strength
Strict Press
5-5-5
Push-Press
3-3
Push-Jerk
Find your 1rm

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 3 Rounds
Double Unders 42-30-18
KB Swings 21-15-9 @ 24/16kg
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Thursday, February 25, 2010

25/2/2010


Strength
Deadlift
Find 1rm

WOD AMRAP 20min
5 Burpees
7 Ring Push-Ups
9 Front Squat 40/30kg
1/2 Gasser

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Wednesday, February 24, 2010

Rest Day


Lynne smashing WOD 1 on day 2 at sectionals
AT CFP

Skill 10min
Work timing on Squat Clean (50% 1rm)

Strength 15min
OHS (Find your 1rm)

WOD 10 Rounds
5 Power Clean 60/40kg
5 Strict Pull-Ups

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Tuesday, February 23, 2010

23/2/2010

21-15-9
Front Squat 40/30kg
Push-Press 40/30kg
Box Jump
KB Swings 24/16kg
Run 400m

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Monday, February 22, 2010

Sectionals Results

The dust has settled in New South Wales and the results are in. After a brutal weekend of WODs, the top 40 athletes have secured a place at the Australian regional competition.

Male Top 20:

1.peter maxwell
2.chad mackay
3.luke starr
4.jason haywood
5.darren shaw
6.sven meyer
7.ben mahon
8.josh birch
9.kai brownlie
10.kameron ahmad
11.andy edwards
12.matthew summers
13.alex richardson
14.david buckley
15.ian grabham
16.ogi kolev
17.jan zawbawski
18.sam broomfield
19.ben antoniak
20.adam manakis

Female Top 20:

1. Megan smith
2. antonietta mansillo
3. nadine burns (pre-qualified for regional competition)
4. kiara dodd
5. kylie lindbeck (forfeiting spot due to prior engagement)
6. amelia thomsett
7. rochelle hoskins
8. kathryn jones
9.lynne fitzharris
10. bella pothan
11. cloe van hollander
12. veronica mifsud
13. amelia dekantios
14. deanne ashford
15. elizabeth arnot
16. amanda currell
17. sheree kuklinski
18. katarina chirkoff
19. gemma whieldon
20. stacey harris
21. peta mcmillan
22. liz noad

Athletes who failed to qualify are encouraged to stay prepared. Should qualified athletes forfeit their spot, all competitors will move up one position.

22/2/2010


WOD
For Time
21-15-9
Thrusters @ 50/30kg
Pull-Ups
Double Unders x2
(First round 21 Thrusters, 21 Pull-Ups, 41 Double Unders)
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Friday, February 19, 2010

19/2/2010


In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body.
Skills
Work from focus board
WOD
MAX Rounds in 20min
10 KTE
7 OHS 40/30kg
5 Ring Dips
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Thursday, February 18, 2010

Rest Day

J.C. Talking tactics
AT CFP

CHIPPING HELL!!
For Time;

10 x Deadlift @ 1 1/2 Bodyweight
20 Wall Ball
30 Pull-Ups
40 Push-Press 40/30kg
50 Sit Ups
10 Squat Clean 40/30kg
20 Ring Dips
30 SDHP 40/30kg
40 Burpees
50 KB Swings 24/16kg

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Wednesday, February 17, 2010

17/2/2010

Chad TOP DOG Mackay
Strength
Power Snatch
3,3,2
WOD
5 Rounds
9 Pull-Ups (c2b)/chin
9 SDHP 40/30kg
9 Burpees
9 Power Snatch 40/30kg
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Tuesday, February 16, 2010

Inspiration


Inpiration is found from within. Something has to drive you to have a burning desire to acheive. Acheive what? Well that's up to you. I want to achieve excellence in coaching CrossFit athletes. My inspiration is all of you. I want to be a better coach every day because I feel if I didn't, it would let you guys down. I will never have learned all there is to know about CrossFit. For that to happen would mean I have failed to acheive my goal. CrossFit Penrith is a constant work in progress and always will be. That's the environment you and your coaches have created and I love it.
Whether you are competing at Sectionals this weekend or not, ask yourself what it is that you want to achieve, whats your inspiration? How do you see yourself in the mirror?
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16/2/2010

Purrjo at TOP DOG
Skills 15min
Work from focus board
WOD 5Rounds
2 Muscle Ups
4 Deadlift @ Bodyweight
Run 600m
If no Muscle Up, perform transition + 4 Pull-Ups + 4 Dips
Thanks CFX for WOD
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Monday, February 15, 2010

INTENSITY

There are 2 types of intensity, relative intensity and absolute intensity. Relative intensity is relative to your physical and mental limits. Did you "give it 100%"? Could you have given more? You are the only one who can measure it. Absolute intensity is measurable based on previous performances. If you got a 6 minute Fran in October and a 5 minute Fran in February you have increased absolute intensity(as long as your body weight hasn't changed drastically). It's totally possible to max out relative intensity and decrease absolute intensity or vice versa. Maxing out relative intensity isn't easy, but the possible reward of a PR(an increase in absolute intensity) is well worth it. A PR at CFP can make your day. So find your personal intensity meter, max it out, and if the stars align get a PR and increase absolute intensity.

15/2/2010


Strength

Squat Cleans 75% of 1rm 3x5
WOD
5 Rounds for MAX reps of
1min of Thrusters 40/30kg
1min of Pull-Ups (c2b males) chin fems
1min of Box Jumps
1min of Burpees
1 min rest
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Sunday, February 14, 2010

BE PREPARED!!


Be Prepared!!
Next weekend the Sectionals will be upon us. The last thing anyone will want to think about is "where is the closest shop or fruitmarket" CrossFit Newcastle doesnt have shops across the road for you to conveniently get something from, So it I thought id put together a few tips come games day..
Firstly get yourself an esky & stock up,,,, stick to foods that you know are safe with your digestion system. Games day isn't the day to try something new. Shakes can be usefull but you don't want to be downing them if you never usally have them.
This is a Multi-event weekend, so you are obviously not following Zone parrameters this weekend. You should have easily digestible foods, a little protein for balancing things out & some nuts for between event snacks. Post WOD you are going to need far more carbs than normal. Controlling blood sugar levels while replenishing muscle glycogen is the key.
The Why
You see, immediately following a punishing workout, the muscles are desperate to replenish their spent glycogen stores. The body can supply their needs by mobilizing body fat or by converting protein to glycogen, but these processes take time! And your muscles are thirsty! They need their glycogen NOW, dammit! Here's where the magical non insulin mediated glucose transport comes in. In the period of time immediately following a workout, we can fly in an emergency shipment of nutrients and amino acids directly to the muscles in a sugar airlift. It's the most direct line from mouth to muscle you'll ever get, so it's a good idea to take advantage of it.
The What
When considering your choices, these are the things you want to keep in mind: a generous amount of carbs, a small amount of protein, and as little fat as you can manage. Now, normally I'm not a very big fan of the HI G.I carbohydrate, but in Post WorkOut-land all the rules go topsy turvy, so now they're good - and the higher their GI, the better. As for protein, the ideal ratio of carbs to protein is 4:1, so about a quarter of the carbs. Fat slows digestion/absorption, so while most of the time I'm huge fan o' the fat, this is not its time to shine.
So what fits the bill?
Sweet potatoe,
Apples
Banana,
Low fat yogurt or rice pudding
Watermelon
If you are keen to try something new, NOW is the time to try it. Dont wait till the weekend to experiment. Try now and see how it sits with you after/before a WOD.
The big thing I want to harp on is to be ORGANISED. Get your self together and "BE PREPARED" This blurb is just an outline to generate some thought about the weekend. Feel free to see either myself or Jody at anytime to get more food choices or tips on how to prepare for your day. This is a day to HAVE FUN, & not too stress about things cos you unorganised and HUNGRY!!!! Or maybe its just me that stresses beyond reason when im hungry lol..
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Rest Day

Enjoy the Sunday with family.

Saturday, February 13, 2010

13/2/2010

WOD
10-8-6-4-2-1 reps for time of:
Deadlift(m40/30kg)
Hang power clean
Front squat
Push jerk

Recover

Then have some fun with;

3 attempts at;

max L-sit (rings or Box)
max Pull-Ups
max Push-Ups

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Friday, February 12, 2010

HELENNELEH

Natalie Voss ripping it up at TOP DOG
HELENNELEH
3 Rounds for time (20min cutoff)
400m run
21 KB Swings 24/16kg
12 Pull-Ups
REST
3 Rounds for time (20min cutoff)
12 Pull-Ups
21 KB Swings 24/16kg
400m run
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Thursday, February 11, 2010

The Chief

Coach & AC Post WOD
Strength
Power Clean & Jerk
5,5,5
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.

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Wednesday, February 10, 2010

What Is All The Hype About


I am sure everyone is aware of how quickly CrossFit is becoming a household name. Pretty much every day, I run into someone who knows what it is or even trains in the sport of CrossFit...Is CrossFit a sport? I think so...So Let's refresh on the good old question...What is CrossFit? .
CrossFit:
"It's an effective fitness program consisting of constantly varied functional movements executed at high intensity". This is a good description yet can still leave you pondering what the hec crossfit is. Phrases like "functional movements", "intensity", and "constantly varied" are thrown around all throughout the fitness industry to sell stuff. The terms are broad and have different definitions depending on the person or industry defining them. CrossFit has specific explanations of the three terms, which are:

*Functional Movements:
1)Natural movements with everyday life motor recruitment patterns. The movements were not invented by a trainer and have been around for millions of years. The squat(sit and stand), the deadlift(bend over and pick something up), the press(lift something over your head), run, jump, climb, throw...the list goes on and on. They are found everyday, everywhere in life.
2)Essential to maintain independent living. At the point you can no longer sit and stand or pick something up from the ground, you can no longer live alone.
3)Compound movements using many muscles, joints, and tendons. Isolation movements just don't happen in life. The only place you see them is in a standard big box gym.
4)Get work done more effective and efficient compared to isolation movements. They allow you to move more weight for more distance fast.
5)"LIFE'S MOVEMENTS"

*Constantly Varied:

1)The rep scheme, timing, load, combination of movements, among other modalities is continually changed. Similar to everday life. For example, you know tomorrow that you sit down and stand up and pick something up and take some steps. You don't know how many times or how heavy or when.
2)"LIFE'S WAY"

*Intensity

1)Is exactly equal to average power. Average power is measurable - (Force x Distance)/Time.
2)The catalyst for advantageous phsyical change.(how you get results)
3)"MORE POWER OUTPUT = MORE FIT"aka (FITTER)

we intensely train life's movements in life's way to get better at life.

Coach Glassman(founder of CrossFit) says all humans ranging from grandmas to olympic athletes depend on the same movements and should train with these movements. The only difference is one end of the spectrum is looking for functional competence, while the other is looking for functional dominance.
The level of fitness you will achieve through CrossFit is unrivaled by any other fitness program available. Living "fit" opens up doors to many things you might want to do in life, extends the time you live independently, and ultimately makes your quality of life a whole lot better.

-CrossFit is widely used by police, fire, and military simply because of it's effectiveness to deliver true fitness and prepare for the unknown.
________________________________________________________________________

Rest Day

Margaret showing good form during Deadlifts at the Monday night WOD
AT CFP
Warm Up
3 Rounds
10 Jumping Pull-Ups
12 Sit Ups
15 Squats
Skill
OHS/Snatch
Strength
Back Squat
5,5,5
WOD
12 min AMRAP
5 Pull-Ups
7 Back squat @ 50% of 5rm
9 Box Jumps

Tuesday, February 9, 2010

9/2/2010


Skills/1rm Ring Dips & Pull-Ups
20 Min Max
WOD
21 Double KB Front squat 40/32kg
21 Ring Dips
400m run
15 Double KB Front squat
15 Ring Dips
400m run
9 Double KB Front squat
9 Ring Dips
400m run
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Monday, February 8, 2010

8/2/2010

Kate & Paige @ TOP DOG
IF YOU SEE KATE, TELL HER TO GET HER BUTT BACK TO CFP
Strength
Deadlift
5,5,3,2
WOD AMRAP 20Min
10Thrusters 40/30
10 SDHP
10 Push-Ups
(If you cant pick the bar for Thrusters up straight after Push-ups, run 100m)
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Friday, February 5, 2010

5/2/2010

Todd mid WOD at Never Quit
Skills 25min
Work from focus board
WOD
Perform 100 Push-Ups (Everytime you need a rest, run 200m) Resting in "The Hover" position
is permitted.
Then
4 Rounds (Comp 3)
25 KB Swings 24/16kg
25 Sit-Ups
25 Walking Overhead Lunges 10/5kg
10 Strict Press 40/30kg
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Thursday, February 4, 2010

4/2/2010

WOD 1 Tower Of Power
1 min of Deadlifts at 90 / 60kg (1pt for each rep) – 2 min rest
1 min of Deadlifts at 100 / 70kg (3 pts for each rep) – 2 min rest
1 min of Deadlifts at 110 / 80kg (5 pts for each rep) - 2 min rest
1 min of Deadlifts at 120 / 90kg (7 pts for each rep) – 2 min rest

WOD 2
10-9-8-7-6-5-4-3-2-1 reps
Power Cleans 60/40kg
Pull-Ups (c2b)/chin

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Wednesday, February 3, 2010

2/2/2010

Strength
Front Squat
3,3,3

WOD
30 Wall Balls (Everytime you need rest, run a 1/2 Gasser)
Then
3Rounds
21 Air Squats
15 OHS 40/30kg
9 Burpees
Finish With
400m run

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Tuesday, February 2, 2010

SKILLS & DRILLS

FOR ANYONE (ESPECIALLY SECTIONAL COMPETITORS) JODY WILL BE FACILITATING A SESSION ON THE ROWER THIS THURSDAY FROM APPROX 530PM. HE WILL RUN THROUGH CORRECT TECHNIQUE & ALSO GIVE YOU A FEW TRAINING DRILLS YOU CAN TAKE AWAY WITH YOU. THIS WILL BE A GREAT OPPURTUNITY TO LEARN CORRECT STROKE RATE ETC...

Rest Day

Mid Burpee at TOP DOG.
ALSO
HAPPY BIRTHDAY ALEX
WOD
AMRAP 10min
15 SDHP 40/30kg
12 Ring Dips
9 Box Jumps
REST

21-15-9
KB Swings 24/16kg
Push-Ups

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Monday, February 1, 2010

1/2/2010


Strength
Squat Clean
Find your 1rm
WOD
5 rounds (Comp 3 rounds)
1 Full Gasser
12 Power Clean 60/40kg
6 Push/Split Jerk 60/40kg
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