Thursday, September 30, 2010

30/9/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Snatch/Power Snatch
5-5-3

WOD 3 Rounds
21 Pull ups
15 Thrusters 60/40
9 HSPU
400m Run

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I couldn't load any pics up today for some reason, so thought id share this with you. Hopefully this wont be an issue at our next CFP Bbq

Wednesday, September 29, 2010

29/9/2010

Johnny Musumeci competing in the Half Marathon last week

Skills
One Skill your good at.

WOD 5 Rounds
Max Deadlifts 120/80 (Int 100/70) 80/50
Max Burpees

rest as needed between rounds. Add total reps from all rounds for score.

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Tuesday, September 28, 2010

28/9/2010

Hanging out at CrossFit St Mary's
If you havn't been there yet guys, go check it out. Its only 11km door2door, & your CFP fees cover you for both boxes.

Strength
Front Squat
5-3-1

WOD 3 Rounds for time
2 Rounds of Cindy
10 Ring Dips
10 Box Jumps

Cindy=
5 pull up
10 push ups
15 squats

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Monday, September 27, 2010

Rest Day

For those coming in to CFP
Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Squat Clean
3-3-3

WOD AMRAP 20min
12 KB Swings 24/16
10 Wall Balls
8 KTE
1/2 Gasser

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Saturday, September 25, 2010

25/9/2010

WOD 26min
FIRST 8min
Run 800m
Complete as many Thrusters as possible 40/30kg
NEXT 7min
Run 800m
Complete as many KB Swings as possible 24/16kg
NEXT 6min
Run 800m
Complete as many SDHP as possible 40/30kg
LAST 5min
Run 800m
Complete as many Pull-Ups as possible

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Friday, September 24, 2010

24/9/2010

Strength Power Snatch
Spend 10min to warm up, then 10min into the session the clock will start & you have 10min to find your 1rm Power Snatch.

WOD 5 Rounds
2 Barbell Complex 60/40 (Int 45/30)
6 C2B Pull Ups

Barbell complex= 2 Power Snatch, 3 OHS, 4 Back Squat

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Thursday, September 23, 2010

Rest Day

For those coming in to CFP
Mobility WOD: http://mobilitywod.blogspot.com/



Strength


Deadlifts


5-3-3





WOD 20min AMRAP


Start with a 1000m run


5 Burpees


7 Ring Dips


9 Snatch grip Deadlifts 50/40


*The 20min clock starts at the start of the run, the quicker you get back means the more time you have on the AMRAP.


*This is a free flowing WOD with a light weightlifting movement. If you cant get 9 Deadlift reps out unbroken then reduce the weight.

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Wednesday, September 22, 2010

22/9/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Power Clean
5-3-3


WOD
15-12-9
Hang Power Clean 50/40
Walking Overhead Lunge* 20/10
Toes 2 Bar
*If midline is compromised your Coach will insist on reducing weight.

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Tuesday, September 21, 2010

21/9/2010


WOD #1

10-9-8-7-6-5-4-3-2-1

KB Swings 32/24 (Int Athletes 24/16)

1/2 Gasser between reps


Rest


WOD#2

10-9-8-7-6-5-4-3-2-1

Wall Ball 11ft/9ft (Int Athletes 10ft/8ft)

3/4 Gasser between reps

Monday, September 20, 2010

20/9/2010

Heres Trouble


Strength
Front Squat
5-3-3-3

WOD AMRAP 15min
20 Double Unders
10 Thrusters 60/40
5 HSPU

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Saturday, September 18, 2010

18/9/2010

Mobility WOD: http://mobilitywod.blogspot.com/

WOD
Max rounds in 3min
3 G2O 40/30
6 Push Ups
9 Squats
Rest 1 Minute
Repeat for a total of 5 cycles

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Friday, September 17, 2010

17/9/2010

Home Depot Centre, Carson "CrossFit Games"




Strength
OHS
5-5-3

WOD 3 Rounds
10 OHS 55/40
5 Muscle Ups
10 Burpees

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Thursday, September 16, 2010

HELEN


Farewell Helen. All of CFP & CFS wish you all the best in your new journey


Mobility WOD: http://mobilitywod.blogspot.com/


WOD
Helen (3 Rounds for time)
400m Run
21 KB Swings 24/16
12 Pull Ups


Compare: http://crossfitpenrith.blogspot.com/2010/02/helenneleh.html


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Wednesday, September 15, 2010

Rest Day

Big Brendan somewhere in the mix (can you pick him?) recently at Richmond Air Base participating in a fundraiser for the Emergency Services. They had to pull a 50 tonne Hercules 10m. The fastest time was 13sec from the Riot Squad.



For those coming into CFP

Mobility WOD: http://mobilitywod.blogspot.com/

Skills/strength
Max L sit (3 attempts)
Pistol Squats (Max reps in 3min)
COMPARE: http://crossfitpenrith.blogspot.com/2010/08/2082010.html#comments
WOD
Perform 4 cycles of 4min AMRAPs with 2min of recovery between "All out efforts"
4min AMRAP
10 Box Jump 24/20
8 Wall Ball
6 Power Clean 70/45
Rest 2min then repeat, for 4 cycles..

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Tuesday, September 14, 2010

14/9/2010





Strength

Deadlift

5-5-5or more

1st Working set @ 65% 1rm

2nd Working set @ 75% 1rm

3rd Working set @ 85% 1rm


WOD AMRAP 12min

5 Deadlifts 120/80

10 Ring Dips


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Monday, September 13, 2010

13/9/2010

Me trying to get "artsy" with the PM crew

Mobility WOD: http://mobilitywod.blogspot.com/

WOD (Sourced from CrossFit Unlimited)
"The Qualifier"
8 Rounds
2 Squat Snatch 66/38.5kg
4 Shoulder to Overhead 66/38.5
6 C2B Pull-Ups
200m Run

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Sunday, September 12, 2010

12/9/2010

One of my favourite CrossFitters, Freddy Camacho of CrossFit OneWorld is now a rotational writer for http://www.sicfit.com/ go check the blog portion of the site to see the posts of the all the other rotational bloggers. Heres the link to Freddys first blog http://sicfit.com/blog/15616-The-Tactical-CrossFitter

Mobility WOD: http://mobilitywod.blogspot.com/

WOD 3 Rounds
Run 400m
Row 500m

Or make up a workout you missed through the week.


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Saturday, September 11, 2010

Rest Day

Sunrise at Machu Picchu


Mobility WOD:http://mobilitywod.blogspot.com/

For those coming in to CFP

WOD
Max Double Unders 5min
Rest 2min
Run 400m
Then
3 Rounds
30 KB Swings 24/16
20 Push Press 40/30
10 Burpees
Then
Run 400m

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Friday, September 10, 2010

10/9/2010

Trent at the top of his first Muscle Up (2nd actually) congrats mate

Mobility WOD http://mobilitywod.blogspot.com/

Strength
Snatch Grip Deadlift
5-5-5 @ 75% 1rm Deadlift

WOD
2 Rounds of the following Cycle:
In 3 minutes
Run 400m
Max Reps OHS 50/35 (Reps = score)
Rest 2 minute
In 3 minutes
Run 400m
Max Reps Toes 2 Bar (Reps = score)
Rest 2 minute

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Thursday, September 9, 2010

Mobility WOD


Kelly Starrett, is a Physical Therapist & owner of San Francisco CrossFit. Kelly believes that increasing your mobility isn't something you have to see a specialist to do. You need to take responsibility for fixing yourself and maintaining yourself. Kelly has started a new project, Mobility WOD. What is Mobility Wod?


"Every human being should be able to perform basic maintenance on themselves. You know how to eat, how to train, and what to do if you have a cut. You should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to ten minutes to complete. Do it everyday. Remember the area that feel like a Shaman's Blow."


This is great. There is a video of the Mobility WOD posted everyday. The link will be posted on the right hand side of our page. We cover a lot of areas at CrossFit Penrith & are sometimes guilty of skimming subjects outside of the "3-2-1 GO" realm. Now you can log onto your computer at home and hit the Mobility Wod when you have a few spare minutes in your day. Be better... follow the Mobility Wod!!! http://mobilitywod.blogspot.com/

9/9/2010



Strength
Front Squat
5-3-1

WOD 4 Rounds
50 Overhead walking lunges 20/10kg
40 Double Unders
20 Abmat Situps
10 Ring Push Ups

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Wednesday, September 8, 2010

8/9/2010

Mitch mid WOD (But a Prize for best caption on the crouching J.D)



WOD 5 Rounds
5 Muscle Ups
10 Wall Balls
15 KB Swings 32/24

Skills/Recovery
Spend any remaining time on "light skill" work &/or general maintenance. Spend time stretching etc. Dont cut the session early!

Tuesday, September 7, 2010

Rest Day

Ah, The Serenity (Somewhere on the Inca Trail)


At CFP

Strength
Push Press
5-5-5or more
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
Jerk
3-3or more
1st working set @ 80% 1rm
2nd working set @ 90% 1rm

WOD 15min AMRAP
Max rep Pull Ups
Max rep Strict Press 50/35
1/2 Gasser
*Perform Max Pull Ups then as soon as you come off the bar, perform Max reps of Strict Press. Anytime lockout is not achieved or any bending of knees/wasit its a No rep & a Gasser is performed.
*Record total reps for Pull Ups & Strict Press for each round.

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Monday, September 6, 2010

6/9/2010

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

WOD
Lizzie
12-9-6-3
Power Cleans 84/50
Ring Dips

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Saturday, September 4, 2010

4/9/2010


WOD
4 Rounds

10 Power Clean 60/40
15 Wall Ball
20 Pull Ups

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Friday, September 3, 2010

Rest Day


For those coming to CFP

Strength
Find your 1rm
Power Snatch/Squat Snatch
(Choose one of these movements)

WOD 21-15-9
HSPU
Deadlift 120/80
KTE

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Thursday, September 2, 2010

2/9/2010

Strength
Weighted Dips
5-5-5-5

WOD 3 Rounds for time
400m run
20 Box Jumps 24inch
10 Ring Dips (Set the rings high so a Muscle Up is necessary on first rep)
5 OHS 70/50

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Wednesday, September 1, 2010

Spring Time

The CFP Gang at CrossFit Smash Clash

Strength
Push Press 1rm
Push/Split Jerk 1rm
(You have 25min to find your 1rm for both lifts)
*Stands are allowed.

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.

Compare http://crossfitpenrith.blogspot.com/2010/07/1272010.html#comments

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