Friday, October 29, 2010

Rest Day

Mobility WOD:

Hang Power Snatch

WOD 4 Rounds
6 Left Arm KB Power Snatch 24/16
6 Right Arm KB Power Snatch 24/16
12 KB Swing 24/16
CFP 200m Run

3 Sets of 10 Spiderman Push Ups

Post loads/time to comments

Thursday, October 28, 2010


Mobility WOD:

Strength/Skills (25min)

Catch a missed Strength Session or work a needed skill

WOD #1 AMRAP 6min

5 Thrusters 40/30
5 Box Jumps

Rest 6 min

WOD #2 AMRAP 5min
5 C2B Pull Ups
7 Push Ups
10 Double Unders

Post rounds to comments

Wednesday, October 27, 2010


CrossFit Peru

Mobility WOD:

Squat Cleans

WOD 15-12-9
Squat Clean 60/40
Ring Dips

5 Sets of 5 Turkish Get Ups (Go as heavy as can)

Post loads/time to comments

Tuesday, October 26, 2010


The TOP DOG Challenge is on again on 12th December. Just like CrossFit has grown in the last 12 mths, the TOP DOG Challenge will be bigger & better also. Like last year it’s a 1 day event which will involve multiple workouts designed to find the fittest in each of the categories. The different categories for athletes to enter will be Rxd, Intermediate/Beginner (same category), Masters & Team (2 Male + 2 Female)

NOTE: Due to the possibility of similtanious WOD's, ie- Individual & Team, an athlete can only register in one category.

Categories of Competition
Experienced CrossFitters who perform Main Site WOD’s, WOD’s at their Box as Rxd etc. A competitor in the Rxd category has probably competed at this level previously (although not essential)

Is open to anyone who has the “Fundamentals” of CrossFit & the support of their Coach to enter competition, through to someone who performs SOME WOD’s as Rxd SOME of the time. The key word is SOME not all or a lot.

To keep in line with the events at the World CrossFit Games in Carson, Los Angeles, United States this year. Masters athletes must have a birth date on or before December 12th 1960.

Teams (2 Males+2 Females)
One Team per box will be permitted to register & all team members are to be members/regulars of the Affiliate they represent. The WOD’s will be suitable for any Teams that have well rounded beginners through to anyone who regularly does WOD’s as Rxd. This category will suit Affiliates who intend to have a “Red Hot Go” at booking a ticket to Carson next year right down to the well rounded beginner who wants to compete with a few friends.
The WOD’s will be programmed for this category, with a focus on work rate under moderate load. Nothing overly technical in mind. To quote Matt Murski’s dad in Every Second Counts “Just Grunt & Work”.

All categories will allow scaling, however the scoring will indicate "Unranked competitor" for that particular WOD.

In the end, we want this to be as inclusive as possible. If you're unsure of any of the categories or if you're unsure if you're ready to compete, first chat to your Coach. But don’t hesitate to call if you have any further questions.

Registration & Payment Details link

Attn: Male Rxd spots are FULL. Please do not Register.

Attn: Male Intermediate spots are FULL. Please do not Register.


Mobility WOD:

40% of 1rm
10-10-10 @ (Scale as reqd) 25kg or 35kg
(Straight after a set of Deadlifts perform OHS) You must do 10 reps unbroken & at a steady tempo.

WOD 3 Rounds
Run 400m
21 KB Swings 24/16
12 T2B

3 Sets of 10 Prisoner Standups (Eyes Shut)

Today's MWod is all about getting ready for heavy overhead squats and some high rep deadlifting.Remember: If you don't see change, there is no change

Monday, October 25, 2010

Rest Day

Mobility WOD:


Warm Up (Not for Time)
5 Rounds
1/2 Gasser
5 Burpees

WOD 7 Rounds
7 Power Snatches 40/30
7 Pull Ups
7 Box Jumps 30/24

5 Sets of 10 Walking Prisoner Lunges with eyes closed.

Post to comments

Sunday, October 24, 2010



Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Mobility WOD:

WOD "Brenton"
5 Rounds
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

Saturday, October 23, 2010


Mobility WOD:

Strength 25min MAX
Catch a missed Strength session or work on Strength skills

WOD AMRAP 15 min
15 Metre Walking Overhead Lunge 20/10
20 Abmat Sit Ups
10 Deadlifts 80/50
20 Double Unders

I've ordered this book through Amazon & awaiting delivery. Once it arrives it will be available to have a look at. If your looking to improve your eating habits or compete at a level that you previously thought was beyond you, then this "Lifestyle" of nutrition is for you.
If you feel nutrition is your weakness & need some form of accountability just come to any of the CFP coaches (Glenn, Jody or Veronica) for a taylored action plan.

Friday, October 22, 2010

Its Showtime

WOD #1 4 Rounds
7 Deadlifts 120/90 (100/70) 80/50
10 Burpees
12 KTE

WOD #2 3 Rounds
15 Front Squat 60/40 (50/30) 40/25
10 KB Power Snatch 24/16 (20/12) 16/12
5 Shoulder to Overhead (Same as Front Squat)

Post times to comments

Thursday, October 21, 2010

Strong is HOT

Rest Day

Shane & Mitch AKA Young Bull from CFX finding some shade at the Games in Carson

For those coming in to cfp

Mobility WOD:

Thrusters - 3 Reps on the minute for 10min 65/50 (If you cant perform 3 reps in any given minute, sit the next minute out)

WOD 21-15-9
SDHP 40/30
Ring Push Ups

Post loads/time to comments

Wednesday, October 20, 2010



Some of you guys missed this link I put up last week, so here it is again Do yourself a favour & check it out.

Mobility WOD:

WOD 4 Rounds
Run 400m
21 KB Swings 24/16
12 Ring Dips
9 Box Jumps

Post time to comments

Tuesday, October 19, 2010


Women will not get big bulky muscles because they just plain don’t have the hormones to build them. It is the difference in the hormonal profile between men and women that causes their performances to also be different. There are several aspects of a woman’s performance that will different from those of a man, all of which depend on neuromuscular efficiency, and all of which are a direct result of lower testosterone levels and the effects that testosterone has on motor unit recruitment, central nervous system excitation and other neuromuscular factors.

You might now be thinking that because there are such big differences, then it must be true what the fitness industry says about the necessity of gender specific programs and exercises. This could not be further from the truth. Women may lack higher levels of testosterone, but we are built the same when you look at our body structures. We are not as different as bunnies and fish. Men and Women, however, both recruit motor units into the same patterns to cause muscle contractions…..just to different degrees. A real world example would be that physiologically, Aaron Rogers and your grandmother operate the same way, in the same sense that Labradors and Toy Poodles are both dogs.

What does this all mean? That the type of stress (i.e. training / heavy strength) will cause the best results in both men and women, only the degree of results will vary. For example, Squats work better for everybody than leg extensions, leg curls, and the Bun Blasters because of the quality of stress they produce. “Squats are performed with the same muscles by everybody, they are hard for everybody, hard enough to produce system-wide stress for everybody – and this is why they work for everybody. Men are more efficient at responding to the stress of squats in terms of elevated testosterone levels, and in this respect men can get stronger and bigger faster.” (Rippetoe) What this doesn’t mean is that women are not served well by using “less efficient” ways to produce stress on their bodies. We just wont get as strong or big as men.
So what should we do ladies? We need to be doing barbell exercises that demand strength, balance, power, coordination, and mental focus to produce a type of stress and adaptation that is superior to either low-intensity floor exercise (or walking on the treadmill) or isolation type machine exercises (i.e. bicep curls, leg extensions). It is the stress that causes the adaptation, and the quality of the adaptation is dependent on the quality of the stress. For example, an exercise that does not involve balance cannot cause an improvement in balance. The stress on the body must target the parameters that need improvement or these parameters will not see adaptation. It is this simple fact that is ignored and/or misunderstood – by the fitness industry, and thus the value of squats, deadlifts, presses, cleans, and combinations of barbell movements with gymnastic skills and track & field skills goes unappreciated and therefore causes an incorrect education of our society.

The other unfortunate aspect is that holding businesses to these truths would complicate their businesses. It is very hard to find qualified staff to train members at optimal levels of skill and intensity. And it will continue this way as long as the standard fitness center pays minimum wage for trainers. Qualified coaches generally get paid more than fitness centers are willing to spend. All hope is not lost! This paradigm is slowly breaking down and we can thank CrossFit! As CrossFit grows and it becomes harder to ignore the results of honest work done at high intensities, the “fitness media” is taking notice. You see more stories featuring the benefits of weight training versus aerobics-only programs.

It honestly isn’t rocket science, as most things in life work in a way that you get out of an effort what you put into it. This is something that we all know, however, we still crack and are willing to believe people who tell us otherwise. We hear 20-min a day and you could look like this, or all you have to do is walk on the treadmill. Unfortunately it isn’t true and we know that because we are smart people.

To summarize my experience as a CrossFit Coach and Affiliate owner for 1 1/2 years, on top of 10+ years in the fitness industry, is that not one of the 180+ women we have trained has gotten bigger and stayed bigger. I have seen a couple women get bigger as the body begins its transformation. However, bigger is temporary. Usually lean mass increases first. Shortly thereafter, a layer of fat melts off the top of the newly acquired lean mass. As soon as that happens, the women are thrilled. For the clients that incorporate a zone/paleo approach to nutrition, the results come quickly and without fail. For those that do not make dietary changes, the process takes longer. And don’t forget that strength will have longer lasting benefits than the immediate tight ass or smaller waist. It will help you open jars, carry your own groceries, move your own furniture, stay mobile and osteoporosis free so you can enjoy a long active life! So get started and pick up some heavy weights to start making the changes that you want to see.

Want to read more about Women in CrossFit? Check out this great article, you wont regret it.


Mobility WOD:

Deadlift + Front Squat
5-5-5 @ 75%
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Front Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.

2 Rounds of Cindy
5 PullUps
10 Push Ups
15 Squats
7 Sumo Grip Deadlifts 120/90

15 Skin the cats

Post loads/rounds to comments

Monday, October 18, 2010


Mobility WOD:

Power Clean & Jerk

WOD 3 Rounds
Full Gasser
9 Hang Power Cleans 80/50
6 Jerks 80/50

4x10 T2B

Post loads/time to comments

Sunday, October 17, 2010

Rest Day

Below article from:


As I was pondering what to write for today’s post I noticed an article posted to FaceBook by D-Pain (aka Dana). It is titled” “LIES IN THE GYM”. It shows us that one does not have to go far in the average gym (obviously not a CrossFit Gym) to find someone willing to hand out bad information. This article outlines many of the myths that women are hearing about fitness and strength training.

Let me summarize several of the myths this article touches on.

1. Weight training will make you huge and masculine.
2. Men Train. Women Tone.
3. There is a difference between toning, sculpting and firming.
4. Women should stick to machines and stay away from free weights.
5. Women shouldn’t work on their leg and butt muscles, otherwise they’ll get to big.
6. Weight Training Turns Fat into Muscle
7. Women should only lift light weights to not get “bulky”

To quote a famous fitness author, “Women are not a special population. They are half the population.” In an article written by Mark Rippetoe he points out that Women DO respond to heavy physical stress (i.e. lifting heavy shit) differently than men. However, women get the best results when they train for performance (the whole premise of CrossFit and what we do), because even though there are differences between men’s and women’s response to training, there is no difference in the quality of the exercise needed to produce the stress that causes our bodies to change. The different responses men and women see in training are not the ones that the industry, media and popular culture have presented as fact. This unfortunately has had a detrimental effect on women’s training.

The answer to our questions on how to get there are right in front of us. The results, in terms of both performance and aesthetics, admired by the vast majority of women, continue to be routinely produced by advanced athletic programs. Which then amazes me how “body-sculpting sessions or low intensity machine based circuit programs were the approach sold to the public. But then again, “easier” is easier to sell.

The fact is that aesthetics are best obtained from training for performance. It becomes very simple, if you want to look like a lean athlete (the standard most active women strive to emulate) you have to train like an athlete, and the unfortunate part is that most people lack the “sand” for that. Despite this unfortunate truth (most truths seem to fall into this category), the fitness industry continues to see appearances first, as though it is independent of performance. Appearance cannot be trained for. Think about it: I know how to make your squat stronger, but how do you program Bun Blaster sets and reps for a tight ass? I may be able to double your pull-ups in a month, but I don’t know how to give your back that V-Shape everyone craves without increasing your pull-ups. Every single aspect of programming for resistance training that works at all does so because it increases some aspect of performance, and appearance is a side effect of performance.

Appearance can’t change unless performance does, and the performance changes are what we quantify and what we program. Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when your training is at it’s highest level, and this level is only obtainable from a program based on an improvement in your performance in the gym. To top it off the best improvements in the gym occur when participating in a program that looks more like performance athletics (i.e. CrossFit) that one that looks like waving your arms or legs around on a machine.

More Unfortunate Truths:

. Your muscles cannot get longer without some rather radical orthopedic surgery.
Muscles don’t get leaner ….. you do!
. There is no such thing as “firming & toning”. There is only stronger and weaker.
. The vast majority of women cannot get large, masculine muscles from weight training. If it were that easy, I would have them!
. Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
.Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excise to continue life sitting on their butts.
.Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
.You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to see reasons to avoid hard physical exertion.

Saturday, October 16, 2010


Mobility WOD:

WOD 4 Rounds
5 Deadlifts 70/50
5 Hang Power Cleans
5 Front Squats
5 Press/Jerks

Post time to comments

Friday, October 15, 2010


Matt Chan, 1st Place 94kg Division and overall Event Champion

Mobility WOD:
History took place a couple of weekends ago. USAW and CrossFit teamed up for an official competition. It's a weightlifting meet with a CF twist. There were 3 events... Max snatch, Max Clean & Jerk, and as many rounds and reps in 10 mins of: 6 Squat Clean m55kg/w30kg, 12 Pull Ups, 24 Double Unders. This is a huge deal and my hope is for this event to make the olympics one day.
WOD #1 is inspired by the event.
3 Attempts for 1rm Snatch
10min AMRAP
6 Squat Cleans 55/30
12 Pull Ups
24 Double Unders
3 Attempts for 1rm Clean & Jerk

*Their is a continuously running clock. You will get 6min to find your Max 1rm for Snatch (3 attempts max)
*At the 6min mark your 10min AMRAP will begin.
*At the 16min mark you will get 4min to find your 1rm C&J (Max 3 attempts)
*20min, its all over.
*Add up Max loads + reps for score

Run the big block

Post scores/time to comments

Thursday, October 14, 2010


Mobility WOD:


WOD 21-15-9
OHS 40/30
(This is a fast paced WOD. If your using the requested weight & its heavy for you, then reduce the weight. "Just for today")


3 x Full Gasser with a 2min rest from last person finishing

Stabilization: 10 x 1 arm & 1 legged Deadlifts with a KB. Go as heavy as possible (5 each leg)

Post to comments

Wednesday, October 13, 2010

Rest Day

Welcome home Lynne

Mobility WOD:

For those coming in to CFP

Deadlift & Squat
5-5-5 @ 75% 1rm
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Back Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.

WOD 15-12-9
Thrusters 50/35
Ring Dips

3x20 Partner Situps (Throwing med ball at top of sit up)

Post loads/time to comments

Tuesday, October 12, 2010


Mobility WOD:

Skills 20min
Choose 2
Double Unders, Handstands/Free standing Handstands, any strength movement.

WOD 2 Rounds of
40 Double Unders
30 KB Swings 24/16
20 Wall Balls
10 Box Jumps (High)

3x60sec Hovers, REST 60sec between sets
(If you cant hold hover for 60sec, then hold for as long as you can but moniter time of hold, rest as needed then attempt again until 60 seconds has accumulated)

Monday, October 11, 2010


Mobility WOD:

Push Press (No racks)

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.


15 TGU (Anything but a KB) Be creative & go as heavy as possible

Post loads/rounds to comments

Sunday, October 10, 2010

Cool New Blog

Was doing some research & came across this cool new blog & thought you might like to check it out.


Mobility WOD:

WOD (From home)
Find something that weighs half your bodyweight
Perform MAX Reps Squats with it
Run 2.4km
Perform MAX Reps Squats with weight again

Post to comments

Friday, October 8, 2010


Mobility WOD:

Tabata Deadlift 80/60 (60/40) 50/35 and Push-ups

Perform as many reps as possible for 20 seconds of Deadlifts. Rest 10 seconds. Then perform as many Push-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of Deadlifts and Push-ups .

The entire workout should take 8 minutes.

WOD#2 12min AMRAP
3 Front Squats 65/50 (50/30) 40/25
6 Ring Dips
1/2 Gasser

Post score/rounds to comments

Thursday, October 7, 2010


Lynne Knapman at The Games in Carson

Mobility WOD:

Hang Power Clean

WOD 3 Rounds
Constantly running clock, 1min at each station

7 Squats
Power Cleans 60/40 (For reps)

7 Squats
Wall Balls (For reps)

7 Squats
Pull Ups (For reps)

7 Squats
Box Jumps (For reps)


Post loads/reps to comments

Wednesday, October 6, 2010


A re-post I know, but these old pics are great. What do you notice most in this pic??

Mobility WOD:

Run 3x400m With a 1:1 work/rest ratio




Post times to comments

Tuesday, October 5, 2010

Rest Day

Kris from CrossFit Peru

Mobility WOD:


400m Run
15 Push Ups (Release at bottom)
50 KB Swings 24/16
400m Run
*3 Burpees for every break on KB Swings

Max L Sits (3 attempts)

Post loads/time to comments

Monday, October 4, 2010


Gym Closed but try this from home

Tabata Squat
Tabata Push Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Perform Squats

REST 1min

Perform Push Ups

Post to comments

Sunday, October 3, 2010

Saturday, October 2, 2010

Fitness as Sport

CrossFit is both a training modality and a sport. As a training modality, we can improve the real-world physical capacity of folks from any walk of life. As a sport, we can compete for fun, or we can compete for the title of “fittest.” The CrossFit Games are the world championships of our sport, so we title the winners the Fittest on Earth. Using a single CrossFit workout as a sport is pretty simple. Put the names up on the whiteboard. Allow scaling, which is a form of handicapping, or not. Pre-register any excuses, or not. Set the terms of the workout
and go. The winner is he or she who finishes first, with the most rounds and reps, or who lifts the most weight.

Read the full article here:


Mystery Session


Friday, October 1, 2010

Rest Day

Q: What to do when I don't have a pic to post?
A: Post one of my favourite CrossFitter Margaret

Mobility WOD:

For those coming in to CFP (10min to prepare)

WOD #1 10min AMRAP
5 Burpees
10 Wall Balls
15 KB Swings 32/24
1/2 Gasser

Rest 12min

WOD #2 "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.


Post Rounds to comments