Wednesday, June 30, 2010

Affiliate Snapshot

Yay, we are on the CrossFit Affiliates Page. Go check us out http://www.crossfit.com/cf-affiliates/

We are all a part of a great team and every athlelte that comes to CFP is as important to that team as the next. Check out your team on the affiliates page, you helped create it. Jody

30/6/2010

Paigey Poo

Skills
Rings, Rope, Handstands,HSPU (Any one or all)

WOD 20 min AMRAP
20 Double Unders
15 SDHP 40/30kg
7 Ring Dips

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Tuesday, June 29, 2010

29/6/2010

Margaret deadliftling "Brutus"

Strength
Push-Press
5-5reps or more
1st working set @ 65% 1rm
2nd working set @ 75% 1rm
Push-Jerk
3-3reps or more
1st working set @ 70% 1rm
2nd working set @ 80% 1rm

WOD 4 Rounds
9 Push-Press 60kg/40kg
15 KTE (Knees to elbows)
21 Box Jumps
200m run
Compare http://crossfitpenrith.blogspot.com/2009/12/9122009.html

Post loads/time to comments

Monday, June 28, 2010

Rest Day

Jen, Sarah & Nerida at Wounded Warrior last year. It was great to have Sarah back at CFP on Saturday morning after being away for work for so long.
For those coming in to CFP

Skills 15 min Max
OHS/Snatch

WOD
For time:
15 KB Swings 32/24kg
30 OHS (with dowell)
12 KB Swings
24 OHS
9 KB Swings
18 OHS
6 KB Swings
12 OHS
3 KB Swings
6 OHS

Post time to comments

Sunday, June 27, 2010

27/6/2010

Love this pic & worth a re-post. Lynne running the racecourse at Regionals.

WOD

Run 2.4km

(Don't dilly dally about with this one. Its not a 10k fun run! Give it your all & get it done)
C'MON LETS GO!!!!
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Saturday, June 26, 2010

26/6/2010

Mitch a picture of concentration at Brooky Open Day

Warm Up

5 x 1/2 Gasser with 1:2 work/rest ratio


WOD AMRAP 20min

5 Thrusters 50/40

10 Pull Ups

20 Push Ups

30 Squats


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Friday, June 25, 2010

25/6/2010

Kendall nailing the KTE from the rings

Strength

Sumo Deadlift

5-5-5

(Go no heavier than 70% of your 1rm Deadlift)


WOD 7rounds

10 SDHP 40/30

10 Ring Dips


Post loads/time to comments

Thursday, June 24, 2010

Rest Day


Another blast from the past... V doing a 50kg deadlift in our first week of getting the keys for the box. Still no flooring at this stage, actually nothing. How far have we come? V now has a 120kg 1rm off memory. How far have you come?





For those coming in to CFP






Stuff



Perform 3 attempts at Max verticle jump



Perform 3 attempts at Standing Broad jump

Max Box Jumps in 2min (Go highest you can)


WOD 21-15-9

Burpees

PullUps

Run 400m


*3 total runs (after every set of reps is the run)
Post Stuff/Times to comments






Wednesday, June 23, 2010

Teamwork

Article courtesy of CrossFit Unlimited



I was just checking out a few of my favourite Affiliate sites & come across this beauty. Its on the CrossFit Unlimited site. Sometimes you just gell with someone or something, but after reading this article I now further understand why this is one of my favourite sites. At CFP we are definetly a team. Any regular to CFP will know exactly what im talking about. Let us know what you think.



Teamwork is a joint action by two or more people or a group, in which each person contributes with different skills and Express his or her individual interests and opinions to the unity and efficiency of the group in order to achieve common goals.
This does not mean that the individual is no longer important; however they are not good, it does mean that effective and efficient teamwork goes beyond individual accomplishments. The most effective teamwork is produced when all the individuals involved harmonize their contributions and work towards a common goal.
In order for teamwork to succeed one must be a team player. A team player is one who subordinates personal aspirations and works in a coordinated effort with other members of a group, or team, in striving for a common goal. Businesses and other organizations often go to the effort of coordinating team building events in an attempt to get people to work as a team rather than as individuals.
As teams grow larger, the mad skills and methods that people require grow as more ideas are expressed freely. Managers must use these to create or maintain a spirit of teamwork change. The intimacy of a small group is lost, and the opportunity for misinformation and disruptive rumors grows.
At CFP , remember, here at CrossFit Penrith we are a team, not a group working together. Yes there is a difference.
GROUPS: Members work independently and they often are not working towards the same goal. Members focus mostly on themselves because they are not involved in the planning of their group's objectives and goals. Members are given their tasks or told what their duty/job is, and suggestions are rarely welcomed. Members are very cautious about what they say and are afraid to ask questions. They may not fully understand what is taking place in their group. Members may have a lot to contribute but are held back because of a closed relationship with each member. Members are bothered by differing opinions or disagreements because they consider it a threat. There is not group support to help resolve problems.
TEAMS: Members work interdependently and work towards both personal and team goals, and they understand these goals are accomplished best by mutual support. Members feel a sense of ownership towards their role in the group because they committed themselves to goals they helped create. Members collaborate together and use their talent and experience to contribute to the success of the team's objectives. Members base their success on trust and encourage all members to express their opinions, varying views, and questions. Members make a conscious effort to be honest, respectful, and listen to every person's point of view. Members are encouraged to offer their skills and knowledge, and in turn each member is able contribute to the group's success.


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23/6/2010

Coach Jody busting out the run at Newy sectionals







Strength
Power Clean
5-5-5
Go no heavier than 70% of your 1rm

WOD
15-12-9
Hang Power Clean 50/40
HSPU
Toes 2 Bar

Post loads/time to comments

Tuesday, June 22, 2010

22/6/2010

Cindy giving her all at Body M

Skills 20min

Muscle Up Transition + HSPU


WOD AMRAP 15min

3 Muscle Up

6 Push Up

9 Deadlifts @ 150% bodyweight

Monday, June 21, 2010

21/6/2010

The girls chilling at Body M

Strength
Squat
5-5-5
First working load 5 reps @ 65% 1rm
Second working load 5 reps @ 75% 1rm
Third working load 5 reps or more @ 85% 1rm

WOD 3 Rounds
400m run
21 KB Swings 24/16 kg
15 Thrusters 40/30
12 Pull-Ups

Post loads/time to coments

Sunday, June 20, 2010

Rest Day

CFP is just on a year old & boy how we have grown. We couldn't have done it without the help & support that everyone that comes to CFP constantly gives. Thanks everyone.

Appologies for late post.. Computer glich my end.

Unscheduled REST DAY

Saturday, June 19, 2010

19/6/2010

Young Brayden doing KTE on the rings



WOD 3 Rounds for time
30 KB Swings 24kg
400m run
50 walking lunge

Thanks CFX

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Friday, June 18, 2010

Rest Day

Chris WOD #1 at Body M

FOR THOSE COMING INTO CFP
Strength
Push-Press
5-5-5
Push Jerk
3-3

WOD
10-9-8-7-6-5-4-3-2-1
Squat Clean 40/30
Ring Dips

Post loads/time to comments

Thursday, June 17, 2010

17/6/2010

Chris & John on the podium for the novice category at Body M

Strength

Snatch/Power Snatch

5-3-2


WOD AMRAP 20 Min

5 Deadlifts 100/80

7 T2B

10 Push-Ups


Post loads & rounds to comments

Wednesday, June 16, 2010

16/6/2010

Jo showing some intensity


Skills/Strength 20min

Work any 2 skills from focus or Catch up on a strength from earlier this week.


WOD 5 Rounds

3min each round with 1min rest between rounds


25 Double Unders

10 SDHP 50/40

Max Pull-Ups

(Score is total Pull-Ups)
Post score to comments

Tuesday, June 15, 2010

NANCY

Alex V giving his all at Body M

WOD Nancy
5 Rounds for time
Run 400m
15 OHS 40/30

Strength
Back Squat
8reps @ 40% 1rm
6reps @ 50% 1rm
5reps @ 60% 1rm
Front Squat
5,5

Monday, June 14, 2010

Rest Day

Gillian smashing out WOD #2 at Body M

For those coming into the 10.30am session at CFP


Strength

Squat Cleans

5-3-1

First working set @ 75% of 1rm x 5reps

Second @ 85% of 1rm x 3reps

Third @ 95% of 1rm x 1+ reps


WOD 21-15-9

Pullups

KB Swings 24/16kg

(Perform one full ladder run between every rep exchange)


Post loads/time to comments

Sunday, June 13, 2010

RISE OF THE MACHINES (BODY M OPEN DAY)

Cindy chilling between WOD's

WOD #1 3 Rounds
30 Deadlift
30 Wall Ball

WOD #2 AMRAP 10Min
5Clean to overhead
10 Burpees


Post to comments

Saturday, June 12, 2010

12/6/2010

WOD AMRAP 20min
Run 1000m (This is only done once to start the WOD)
20 Double Unders
15 KB Swings 24/16
10 Ring Push-Ups
5 Pull-Ups

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Friday, June 11, 2010

11/6/2010

WOD 4Rounds
12 Hang Power Snatch
8 Box Jump 26/24inch box
4 HSPU
400M Run

Post time to comments

Thursday, June 10, 2010

Rest Day


Alex V at Gold Coast Open Day




For those coming into CFP

Strength
Deadlift 5,3,1
First working set is 5 reps @ 75% of your 1rm
Second working set is 3 reps @ 85% of your 1rm
Third working set is 1 rep (or more) @ 95% of your 1rm

WOD AMRAP 15 min
5 Deadlifts 60/50
3 Squat Cleans 60/50
2 Front Squats 60/50
1 Burpee Jumping Pull-Up

(With the Burpee Jumping Pull-Up, you must start from a dead hang after the burpee is completed.)

Wednesday, June 9, 2010

9/6/2010

Jen before WOD #3 at Regionals

WOD
Run 800m
Then 5min from final athlete

3 Rounds
50 D/Unders
21 Wall Ball
12 KTE (From rings)

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Tuesday, June 8, 2010

8/6/2010

Strength
Push Jerk 5-5-5
Push Press 1-1

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



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Monday, June 7, 2010

7/6/2010


WOD - Cindy with a twist
MAX Rounds in 30 min of;
5 Pull-Ups
10 Push Ups
15 Squats
Every 3min you must perform 3 Power Cleans 70/50

Saturday, June 5, 2010

5/6/2010

Check out Lynne, Courtney & Margaret on the CrossFit Affiliates Page http://www.crossfit.com/cf-affiliates/ Feel free to leave a comment on the affiliate page.
WOD
Run 400m
Then 21-15-9
Thrusters 40/30
Push-Ups
KB Swings 24/16
Then
Run 800m
Post to comments

Friday, June 4, 2010

4/6/2010

Amanda at Regionals. Her enthusiasm at CrossFit Blacktown will be contagious.

Strength

Deadlift

3,3,3

1st working set is 80% of 1rm

2nd set is 85% of 1rm

3rd set is 90% of 1rm


WOD 5 Rounds

5 one arm Deadlifts left hand 50/30

5 one arm Deadlifts right hand

10 Wall Balls

10 Pull-Ups (C2B)


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Thursday, June 3, 2010

3/6/2010

Justine AKA Xena at Newy Sectionals




Skills
HSPU/Handstand Holds
Muscle Up Transition/False Grip Pulls
(Catch Up On a missed Strength session)

WOD
Run 400m
Rest 4min from last person
5rounds for time
15 KB Swings 24/16
12 Ring Dips
9 Jump over 20inch box

Post time to comments

Wednesday, June 2, 2010

Rest Day

Jordan "pumping up the Jam"

For those coming to CFP

Strength

Squat Clean

3,3,3,3


WOD

21-15-9

Power Clean 60/40

KTE


THEN Recover 5min
Perform 5 Gassers with a 1:1 work/rest

Tuesday, June 1, 2010

1/6/2010


Skills
Work any 2 skills from focus board

WOD AMRAP 15min
5 Power Snatch 40/30
7 Strict Pull-Ups
10 Abmat Sit-Ups

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