Wednesday, March 31, 2010

TEAM TRAINING SESSIONS

Emu Plains U15/1 Training at CFP

Our team training sessions have been created to improve your teams athletes with an understanding of their physical and mental limitations and how an improvement in these recognized physical & mental skills could help them succeed on the field this year. We have recognized that an integral part of any good athletes development is an improvement of the 10 recognized physical skills, Accuracy, Agility, Balance, Co-Ordination, Endurance, Flexibility, Power, Strength, Stamina & Speed and how by overcoming many of the physical challenges on offer with our style of training can give them the mental skills also to help their team mates when it gets hard and when they need them the most.

Our team training sessions can be booked in for your team on Monday, Wednesday & Friday between 5-5.45pm & 7.15-8pm at our Penrith Gym and on Tuesday and Thursday at our St Mary’s gym. Teams use this training option to replace a scheduled fitness session for their club, as an additional session for extra fitness or as a Wet Weather option to maintain their team’s fitness. The cost of the team training session is $10 per player.

If you feel that your team would benefit from this type of opportunity give us a call

EL DIABLO

50 min limit
6 Rounds (40kg/30kg Use same weight for all lifts)
600m run
6 Squat Clean
6 Deadlift
6 Burpee
6 Thruster
6 Push-Press
6 Bodyweight Squat
Compare http://crossfitpenrith.blogspot.com/2009/06/el-diablo.html
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Tuesday, March 30, 2010

DIANE

Strength

Squat Snatch

Find 1rm


WOD DIANE
21-15-9
Deadlift 100/80kg
HSPU
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Monday, March 29, 2010

29/3/2010

Some of the girls who hang out at CFP
Strength
OHS
5,5,3
WOD AMRAP 20min
20 Double Unders
15 Sit Ups
10 Power Snatch 50/35kg
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Saturday, March 27, 2010

AM vs PM

Team WOD in full flight

WOD #1
AMRAP 10min
5 Ring Dips
10 Box Jumps
15 KB Swings 24/16kg

WOD #2
AM vs PM "Team Running Fran,,, Kinda"
Run 400m
2oo Thrusters 30/22kg
Run 200m
200 Pull-Ups
Run 400m

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Friday, March 26, 2010

Linda's Cousin

Omelette with Peppers and Onion - Paleo Breakfast for The Power Athlete
Photo from CrossFit Football
Work 20min skills on Gymnastic or timing with O lifts
Then
Linda's Cousin
"One bar of death"
Run 200m 10-9-8-7-6-5-4-3-2-1 Run 200m
Complete 100m sprint between sets
Deadlift
Squat Clean
Push-Jerk
Barbell Rx = 75% of Bodyweight.
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Thursday, March 25, 2010

24/3/2010

Even with heavy thrusters, the hips can generate so much momentum on the barbell that the press becomes a follow-through movement.
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, March 24, 2010

24/3/2010


CrossFit Ranier's Box
Skills/Strength 20min total (choose 1 or all)
Pistol Squats "Max reps 4min"
Ring Dips "Max reps 4min"
Sledgehammer strikes "Max reps 2min"
WOD 4rounds
200m run
12 Burpees
21 KB Swings 24/16kg
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Tuesday, March 23, 2010

Rest Day

Dinner for The Power Athlete - Wild Caught Salmon



Strength

Back Squat

5,5,5

Front Squat

2,2


WOD 15min AMRAP (courtesy CF Football)

5 Split Jerks (Perform left & right)70/50kg

7 Push Ups

1/2 Gasser


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Monday, March 22, 2010

Fran

CrossFit Ramstein
Fran
21-15-9
Thrusters 40/30kg
Pull-Ups

Recover

Get something heavy & Lift it!!! (spend 15min practicing any lift to a 5Rm limit)

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Saturday, March 20, 2010

Friday, March 19, 2010

19/3/2010

D.C. (AKA) The Animal
Skills 25 min
Work on any 2 from focus board.
Power
Broad jump
WOD 10 Rounds for time
200m run
15 KB Swings 24/16kg
15 Sit-Ups
(30min cap, 1 Burpee penalty for Group per every 20sec over cap)
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Thursday, March 18, 2010

Rest Day


Strength

Split Jerk

Find your 1rm

Take no longer than 20min to warm up and find your 1rm split jerk. You must land in a split and receive the bar in full lockout. No pressing out after landing.



WOD AMRAP 10min (WOD2 from TOP DOG)

15 Chest to bar (for males) Chin to female

12 Ring Dips

9 KB Swings 32/24kg


Recover

8min Wall Ball Challenge

(In groups of 2 perform amrap)


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Wednesday, March 17, 2010

17/3/2010

Xena with nothing more to give at Sectionals

Strength

Power Clean

3,3,2


Vertical Jump

Perform 5 attempts at Vertical Jump

WOD 5 Rounds

1 Full Gasser

5 Hang Power Cleans 80/50kg

*Rest 1 minute between rounds (rest in Push-Up hold position)
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Tuesday, March 16, 2010

16/3/2010


WOD For time:
15 Thrusters 45/30kg
1/2 Gasser
15 Burpees
12 Thrusters
1/2 Gasser
12 Burpees
9 Thrusters
1/2 Gasser
9 Burpees
6 Thrusters
1/2 Gasser
6 Burpees
3 Thrusters
1/2 Gasser
3 Burpees
Post time to comments

Monday, March 15, 2010

14/3/2010


Strength (Perform Handstands/HSPU between sets)
Deadlift
3,3,2
WOD AMRAP 20 min
21 SDHP 40/30kg
15 Push-Ups
9 Toes to bar
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Sunday, March 14, 2010

Rest Day


Rest Day

Enjoy your Sunday. Or try this beauty.
Intervals
Cover max distance during each interval
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 3 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 3 minute
Run 3 minutes
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Saturday, March 13, 2010

13/3/2010


WOD 5 Rounds
21 KB Swings 24/16kg
15 SDHP 40/30KG
9 Ring Dips
400m Run
Skills
Any remaining time

Friday, March 12, 2010

SEARCH & RESCUE!!!

Heres the deal:
You are in Westfield Plaza on your lunch break when you feel the floor start to move under you. You think "Could this be an earthquake" at the same time the evacuation siren sounds. By now the walls are starting to collapse & its time to evaquate ASAP.
Upon meeting at the evacuation point you hear that the Fire & Rescue are 2 hours away. You picture all the trapped people inside & decide to go back in & rescue as many people as you can.

I-Evacuation
25 Box Jumps (Men over the box) (Females on)
1 Full Ladder
II-Uncover Trapped People
5 Rounds/3 Rounds
15 Deadlifts
12 Hang Power Clean
9 Push Press
*Beginner 22kg/ Light 30kg/ Medium 50kg/ Heavy 80kg
Choose between the 4 different weighted bars for various lifts (aim is to use the one bar)
*Limited bars will be on offer so maintain composure & deal with whatever situation you encounter.
III-Rescue The Injured
5 Rounds/3 Rounds
5 Push-Ups
10 Weighted Step-Ups 20/10kg
15 Squats
IV-Carry to Safety
200m Farmers Walk 48/32kg

Reports come through that aftershocks are predicted, so it is crucial to work as fast as possible. The aim is to start phase IV within 35min & carry any injured to safety in under 50min.

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Thursday, March 11, 2010

DANIEL CRABTREE

Happy Birthday Miss Paige
WOD
For Time:
50 Pull-Ups
400m run
21 Thrusters 40/30kg
800m run
21 Thrusters 40/30kg
400m run
50 Pull-Ups

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Wednesday, March 10, 2010

10/3/2010

Laurie Porsche CrossFit Al Asad Iraq
Strength
Push Press
3,3,3
Push Jerk
2,2
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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Our Very Own Justine Beath. Xena-The Warrior Princess

Tuesday, March 9, 2010

9/3/2010

Steve Zeckic at sectionals
Skills 20 min
WOD
OHS 40/30kg - 21-15-9
KB Swing 24/16kg - 9-15-21
Push Ups (Max reps each round)
Post total time & push ups completed each round

Monday, March 8, 2010

Youth Athletic Development Program

Our Youth Athletic Development Program CFP Style

Our youth athletic development program has been created to improve the 10 recognized physical skills of any good athlete and improve confidence that will allow our youth to not only succeed in sport if that's what they choose, but more importantly to help them succeed in life. CrossFit youth are better equipped to face whatever life brings them. It isn’t about winning or losing. It’s about character building and defining success in a positive manner. Our CrossFit Youth are working from a different paradigm than most of their peers. They view themselves as competent and capable. Appropriate risk taking and weathering the storms of life come more naturally to them. They’re disciplined; they know how to persevere; they have learned to accept delayed gratification.
Our CrossFit Youth no longer look at obstacles as blocks to their progress. They see them as opportunities to apply themselves and succeed. It is rarely a question of whether they can do something. It’s a question of when they will do it.
How Much is the program?

If you have never tried CrossFit before come and try the Workout of the Day (WOD).
You will know after your first workout if our youth athletic development program is for you.
$12.50 Youth (13-18 Still at School)
From there you can join the program
:

2 WOD's at $16.50 per week membership
Unlimited WOD's at $27.50 per week plus use of our CrossFit Skills hour.

What are the payment options?
For casuals we accept payment via cash.
For our youth development program we accept payment via direct debit on a fortnightly basis.
Notes:
Fees are subject to change
All prices include GST
Direct Debits can be cancelled after the next fortnightly debit.
Direct Debits can be placed on hold if you are away for an extended period of more then 2 weeks.

If you have any feedback on how do I get started leave a post below
)






PLEASE READ

This Friday 12/3/2010 is having a theme day "Functional Friday" We are all used to the usual (Constantly Varied) ellements of time domains, formats & movements. So because one big reason we all CrossFit is to get better at Life!! Fridays sessions will be performed in whatever clothing you would wear at work or through your normal day. At least 70% of what you wear during your session has to be something that you would wear normally during the day. I will let things like High heels slide. But if you normally wear a tie & belt then you will train in a tie & belt. Same for dresses & skirts. You can wear your usual training gear underneath if you like. Lets have some fun with this.
We will give out a prize for the person in most complete uniform.

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Rest Day

The Gang kicking back
Strength
Deadlift (Snatch grip)
5,5,5
WOD 3 Rounds
Run 400m
10 Squat Clean to Overhead 60/40kg
10 Pull-Ups
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Sunday, March 7, 2010

7/3/2010



WOD
10 X 100m Sprints
Rest for as long as it takes you to walk/jog back to start
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Saturday, March 6, 2010

6/3/2010

Games Fever

AL/TN/MS Sectional WOD
3 Rounds for time
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 60/40kg

Recover

QLD Sectional WOD 1
AMRAP 10 min
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps


The men will be using 40kg while the women will tackle a 30kg load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.

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Friday, March 5, 2010

5/3/2010

Skills 20 min
Work from focus board

Tabatha Squats
Perform 8 rounds of 20sec on with 10sec rest. Record your lowest scoring round.

Recovery 5min

WOD 5Rounds
15 Back Squats 50/40kg
10 SDHP 50/40kg
5 Muscle Ups

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Thursday, March 4, 2010

Rest Day

Amanda Lye at Newy Sectionals
Strength
OHS
5,5,5
Snatch Balance
3,3,3
WOD 3 Rounds
10 Deadlifts 100/80kg
10 Pull-Ups (c2b) chin
10 KB Swings 32/24kg
Recover

3 x Gassers 1:2 work rest ratio

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Wednesday, March 3, 2010

3/3/2010


Strength

Front Squat

3,3,2

Then Back Squat, Max reps @ BW


WOD

AMRAP 20 Min
40/30kg Ground to overhead anyhow 5 reps
Burpee 10 reps
KTE 15 reps
200m run
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Tuesday, March 2, 2010

2/3/2010


Skills
Work from focus board

WOD
Run 600m
Then
Pull-Up - 21-15-9
Squat - 40-30-20
Sit-Up - 30-20-10
Then
Run 400m

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Monday, March 1, 2010

1/3/2010


Strength
Squat Clean
Find 1rm
WOD 5 Rounds
5 Squat Cleans 60/40kg
10 KB Swings 32/24kg
15 Box Jumps
1/2 Gasser
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