Saturday, July 31, 2010

TEAM TRAINING

Unity

WOD 1

4 person team-2 Bars
2 Round for time of:
70 Thrusters 60/40kg

50 C2B PullUps

100m Farmers Walk 32/20kg


Post Time to Comments

5mins to set up bars for 2nd WOD

WOD 2
4 person team-2 Bars
1min Max Reps of Deadlifts per person 120/80kg
1min rest
1min Max Reps Power Clean 80/60kg
1min rest
1min Max Reps Push Press/Jerk 60/40kg

Post Total Number Reps for Team


31/7/2010

WOD
For Time
21 Thrusters 40/30
400m run
21 KTE
15 Thrusters
400m run
15 KTE
9 Thrusters
400m run
9 KTE

Compare http://crossfitpenrith.blogspot.com/2009/11/28112009.html

Post time to comments

Friday, July 30, 2010

Numbered Athlete Profile-Shane Richards



No.2 Shane Richards
Age: 23
Height: 183cms
Weight: 76kg
Started CrossFit: When CFP opened June 2009
Occupation: Personal Trainer
Status: Awesome

BenchMarks
Fran: 5:01
Helen: 8:16

Strengths
Deadlifts: 175kg
Squat Clean: 100kg
Push Jerk: 80kg
OverHead Squat: 75kg
Squat Snatch: 70kg
Max Pullups: 32

Least Favourite Wod: Fight Gone Bad


30/7/2010

Strength
Push Press (Deload)
5-5
1st Working set @ 65% 1rm
2nd Working set @ 70% 1rm
Push Jerk
5-5-5
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm

WOD (Courtesy of CrossFit One World)
Complete max reps of Strict Press in three minutes. Rest three minutes. Complete max reps of Push Press in three minutes. Rest three minutes. Complete max reps of Push Jerk in three minutes. you pick the bar up from the floor. You may only rest in the overhead position. A pause at the shoulders or putting the weight down constitutes a 5 burpee penalty that you must complete before continuing your max rep effort. Score is total reps for all three movements. Men's weight is 35kg Women's weight is 25kg. Dropping an empty bar on the floor rather than placing it on the floor constitutes a 10 burpee penalty!

Post loads/reps to comments

Thursday, July 29, 2010

29/7/2010


Band Assisted Muscle Ups on the Rings
Strength
Snatch (Deload)
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm

WOD 2 Rounds
10 Power Snatch 60/40kg
10 Burpees
10 Thrusters
10 Burpees
10 Squat Clean
10 Burpees
Compare http://crossfitpenrith.blogspot.com/2009/12/nye.html

Post loads/time to comments

Wednesday, July 28, 2010

28/7/2010

Quantifiable skills sessions at their best H.C. We don't give an awesome away easy but tonight was just one of those nights. You were awesome night owls.

Skills 20min
Work from focus board or catch a missed Strength session

WOD 5 Rounds
40 Double Unders
20 Box Jumps
20 KB Swings 24/16

Post time to comments

Tuesday, July 27, 2010

27/7/2010

Matt mid WOD on the Sumo Deadlift.
Strength
Deadlift
5-3-1(or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm

WOD
21-15-9
Sumo Deadlift 80/60kg
Ring Dips

Post loads/time to comments

Monday, July 26, 2010

Rest Day

Concentration. One of the mental skills we should be practicing.
Pita with a smokin time of 4.46 for this WOD and great form with both his thrusters and KTE's suggests that we definately should be. Efficiency of movement comes from good technique and concentrating on form.
Strength
Squat Clean
5-3-1(or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm

WOD 7 Rounds
7 Thrusters 40/30kg
7 KTE

Post loads/time to comments

Sunday, July 25, 2010

25-7-2010



WOD
Run 1.2km
Perform Tabata Pushups
Run 1.2km
Note`´ Tabata is 20sec of work with 10sec rest for 8 rounds..
Record time on both runs and total reps on the pushups to comments

Question`- Out of all the super heroes, who does CrossFit

Saturday, July 24, 2010

TEAM TRAINING

H.C planning out a team event at this years regionals.
Although he is 1000's of metres above sea level on his way to Machu Picchu he still finds time for his CFP athletes programing with this little doozy.

30 Power Snatch 40-30kg
Run 200m CFP 200
30 Pistol Squats
30 KB Snatch 24-16
30 Press or Jerk 40-30
30 OHS 40-30

Rules: 1. The Power Snatch are performed one athlete at a time, starting with the women. When all four athletes have completed the Power Snatch, they move on together as a team.
2. The middle four drills are then performed together , meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the running and reps. When all four athletes have completed all four drills, they move together to the OHS.
3. The OHS can be performed in any order from the athletes. Meaning Male or female can start in any order. Reps can be partioned. The clock stops when all athletes cycle through.

24/7/2010

Guinea Pig. Paleo food for the power athlete.


WOD 20Min AMRAP
15 SDHP 40/30kg
10 Push Press
5 Thruster
200m run

Post rounds to comments

Friday, July 23, 2010

23/7/2010

Gab in full swing last nights WOD.
Congratulations to Helen and Kylie on their first as R'xd Workout last night and Jo on her 45kg OHS in PT.
Run 3 X 400M With a 1:1 work rest ratio
Rest
21-15-9
Thrusters 40/30
Burpees

Thursday, July 22, 2010

Rest Day

Alex Vassallo swung the 24kg kettlebell for the first time today and completed 50 Unbroken Reps
For those coming in to CFP
Strength
Squat
3-3-3(or more)
1st working set @ 70% 1rm
2nd working set @ 80% 1rm
3rd working set @ 90% 1rm

WOD
25 KB Swings 24/16kg
Run big block
25 KB Swings

Post loads/time to comments

Wednesday, July 21, 2010

21/7/2010

Megan Smith (right) finished 2nd at Top Dog Games and 35th in the World. Well done Megan
SKILLS 15min
Muscle ups/Transition/Dips
HSPU/Handstand holds

WOD
Tillman (Courtesy CrossFit Football)
7 Rounds for time;
7 Deadlifts 140/100kg
1 Full Gasser
15 Pull-Ups
*Rest 45 seconds between rounds

Compare http://crossfitpenrith.blogspot.com/2009/11/tillman.html

Post time to comments

Tuesday, July 20, 2010

20/7/2010

Top 3 spots Female/Male. Well done Xena and Shane Hodgins on top spots.
WOD
"Karen"
150 Wall Balls for time

Strength
Push Jerk (Deload)
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm
Push Press
5-3-1
1st working set @75% 1rm
2nd working set @ 85% 1rm
3rd working set @ 95% 1rm

Post loads/time to comments

Monday, July 19, 2010

19/7/2010

Chad"Top Dog"Mackay finished 1st at Top Dog Games and 12th in the World. Well done Chad

Skills 20 min

Work on one weakness + one thing your good at.

WOD 4 Rounds
5 Power Clean @ 75% 1rm
50 Double Under

Post time to comments

Saturday, July 17, 2010

17/7/2010

CFP Sleepover. Live streaming of the Games and some keen CFP CrossFitters
Strength/Skills
Catch a missed session

WOD 5 Rounds
100m sprint
15 Squats
20 Situps
30 Pushups

Post time to comments

Friday, July 16, 2010

16/7/2010

There is a new sheriff in town H.C
Strength
Deadlift
3-3-3(or more)
1st Working set @80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm

WOD 15 Min AMRAP
5 Snatch (Squat or Power) 60/45
7 Box Jumps
10 Abmat Sit Ups

Post loads/time to comments

Thursday, July 15, 2010

15/7/2010

No More Bands for Pauline. First kipping pullup today
Skills
KB Snatch
TGU
H2H

WOD
21-15-9
KB Snatch 24/16
OHS 60/45kg
Pull-Ups
Note: Bell must touch ground at start of every rep. Can use either hand or both for total reps, its not 21-15-9 for each hand.

Wednesday, July 14, 2010

Rest Day

Shane"Hodgo"Hodgins preparing for the WOD
For those coming in to CFP
Strength
Squat Clean
3-3-3(or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm

WOD 3 Rounds
14 Hang Power Clean 75/50
21 Burpee
7 Muscle Ups

Post loads/time to comments

Tuesday, July 13, 2010

13/7/2010

Daniels Hands. NO EXCUSES!
Skills
Handstand/HSPU

WOD 5 Rounds
600m run
21 Pull-Ups
21 Push-Ups

Post time to comments

Monday, July 12, 2010

12/7/2010

Jo and Brendan performing Med Ball Clean Wall Ball Shots
Strength
Squat
5-5-5(or more)
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
Front Squat
3-3rm

WOD
Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.

You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.

Post loads/time to comments

Sunday, July 11, 2010

11/7/2010

Team training CFP style

WOD 5 Rounds
Max rep pullups
Run 300m

Post total number of reps

Post to comments

Saturday, July 10, 2010

Rest Day

Jason Marks
For those coming in to CFP
WOD
"Jason Marks"
3 Rounds for time
21 Pull Ups
15 Push Press 60/40kg
9 Deadlift 100/70kg
400m run
Post to comments

Friday, July 9, 2010

9/7/2010

Our NEW GHD's have arrived

Strength
Push Press
3-3(reps or more)
1st Working set 85% 1rm
2nd Working set 90% 1rm
Push Jerk
5-3-1(reps or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm

WOD
Complete 21-15-9 reps for time of
Thrusters 50/40
Ring Dips

Post loads/time to comments

Thursday, July 8, 2010

8/7/2010

JM

Strength
Snatch
5-3-1(or mor reps)
1st Working set 75% 1rm
2nd Working set 85% 1rm
3rd Working set 95% 1rm

WOD (Snatching Chief)
Max rounds in 3 min
3 Power Snatch 60/45kg
6 Push-Ups
9 Squats
Rest 1 Minute
Repeat for a total of 5 cycles

Post loads/rounds to comments

Wednesday, July 7, 2010

7/7/2010

Skills 20min
Kettlebells
(Work KB Cleans, Snatch, Hand 2 Hand work & Turkish get ups)

WOD 5Rounds (Start & Finish with a 200m sprint)
25 KB Swings 24/16
15 Wall Ball
10 KTE

Post time to comments

Tuesday, July 6, 2010

Rest Day

Laine demonstrating full extension of the press


For those coming into CFP
WOD
The "Beep test"
Strength
Deadlift
5-5-5or more
1st Working set @ 65% 1rm
2nd Working set @ 75% 1rm
3rd Working set @ 85% 1rm

Monday, July 5, 2010

5/7/2010

Lela at Top Dog

Strength
Squat Clean
5-5-5 or more
1st working set @ 65% 1rm
2nd working set @ 75% 1rm
3rd working set @ 85% 1rm

WOD AMRAP 15 min
5 Ground to overhead any way 80/60kg
10 Pull-Ups
15 Abmat Situps

Post loads/Rounds to comments

Sunday, July 4, 2010

4/7/2010

Jody & Mitch post WOD


WOD 5 Rounds


Max Push-Ups


1 Full Gasser


(Record time & Total reps)





Post to comments

Saturday, July 3, 2010

3/7/2010

Skills or Catch a missed strength session 20 min max

WOD
10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlift
Hang Power Clean
Front Squat
Push Jerk
40/30kg
(Yes Hang power Cleans again)

Friday, July 2, 2010

Rest Day

I love this pic. The girls just hanging around.
For those coming in to CFP
WOD AMRAP 30min
7 Chest to bar pull-Ups
10 Push Ups
20 KB Swings 24/16kg
(Every 2 rounds sprint 200m)
Post rounds to comments

Thursday, July 1, 2010

Nasty Girls

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

WOD Nasty Girls
3 Rounds
50 Squats
7 Muscle Ups
9 Hang Power Cleans 60/40kg
Check out the "NASTY GIRLS" WOD it could change your life, it changed mine!!