Friday, December 30, 2011

Don't Stand up Eva

Don't forget Tomorrows session is at 10am. There's only 2 scheduled times a year that we let this girl loose. Eva will
3-2-1 GO at 10:30am sharp. Come & have some fun by either taking her on Rxd, "Baby Eva" or even in pairs or as a team. We will have some refreshments afterward & of course "MEAT"
Give me a buzz if you have any Qs


20 min AMRAP
5 DB Power Snatch (L)
5 DB OHS (L)
5 DB Power Snatch (R)
5 DB OHS (R)
Run 200m

Thursday, December 29, 2011

WOD Games WOD #5

The "Chuck" n "Roll"

Two markers are set up 10m apart. Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.

Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next three minute block, you must complete at least one rep in the previous block..

Wednesday, December 28, 2011


WOD - 3Rnds

clean the barbell+front sqt + coming out of the hole-go right into a pp (thruster if you will) + bring bar to back from that overhead position + back sqt + jerk from behind neck. (split position)

repeat 3-5 reps. 3 reps would be a total of 15 reps. cleans x3 + fs x 3 + pp x3 + back sqt x 3 +jerk x 3====15 reps!!!!

WOD Courtesy of Mikes Gym

Tuesday, December 27, 2011

Monday, December 26, 2011

Death by 10 meters

10 meters on the minute every minute, add 10 meters.

This is done with a set up of 2 cones 10 meters apart, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.

Eg, 1st minute = 10mts, 2nd = 20mts, 3rd = 30mts.... 10th minute = 100mts.

Sunday, December 25, 2011

Merry Xmas

A little comprise so you feel better about having that extra beer or serve of Xmas pudding.

(A) - Complete as many Burpee/Deck Squats in 15 seconds as possible
(B) - Tabata Burpee/Deck Squats
Tabata = 8rnds of 20sec work & 10sec rest
*Try & maintain the amount of reps you completed in part (A) for all 8rnds.

*The standard for the burpee/deck squat is as follows:
Begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet, either by rolling from your back straight into the bottom of a squat, or using your hands to assist you. From this standing position, jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. This is one rep.

Friday, December 23, 2011


WOD 3 Rnds
4 x 45m Sprints (Speedhumps)
Recover 90sec
1 Min MAX Ring Dips
Recover 90sec
1 Min MAX L-Sit/Hover
Recover 90sec

*Sprint through line, then turn around walk back to where you just finished &
3-2-1 GO again.

Thursday, December 22, 2011

WOD Games WOD #4

You have 15min to row 1000m + Find your 1 rep MAX, Ground to Overhead Anyway.
(For a more detailed explanation of standards, follow link at right of blog)

Wednesday, December 21, 2011


Death by Thruster
Choose own weight
Start at 1, & every minute on the minute, add 1 Thruster. Continuing as long as possible, until you can no longer complete the reps in the 1 minute period. 

One Rnd for time
Run 400m
15 TTB
15 Ring Dips

Tuesday, December 20, 2011

Christmas Hours

  • Our Christmas Hours are as follows:

    26th and 27th December: CLOSED
    28th - 30th  December:  9.30am ONLY
  • 31st December: "Eva" re-run, 10am Start
    1st - 2nd January: CLOSED
    3rd December Onwards - Normal Business Hours 

  • Our Annual Christmas Eve workout "Eva" is on this Saturday 
    24th December.  Please arrive at 10am for a 10.30am start.
    There will be a BBQ afterwards.


OHS 3-3-3

WOD 5Rnds
Run True 200m
5 Power Snatch 60/43

Monday, December 19, 2011

Saturday, December 17, 2011

Lets Start a Riot, Crossfit Gosford games Day

Crossfit Gosford is having its annual games Day Jan 22, 2012.
Categories are Open, Advanced and Masters [40+]
There are few atheletes already registered, so jump on board and compete or just come along and cheer.

Registration and Details

Friday, December 16, 2011

Thursday, December 15, 2011

WOD Games WOD #3

DEADLIFT -  MAX LOAD IN 5min - Move as much weight as possible in 5min



You have choice of following loads for both men & women. 
10kg - 20kg - 30kg - 40kg - 50kg - 60kg - 70kg - 80kg - 90kg - 100kg

For a full description of WOD, follow this LINK  

Wednesday, December 14, 2011


If your wondering where "SUMMER" has been?? Well its been absent because its been waiting for CFP to Officially launch it. After stumbling across the Beermile event on Freddy Comacho's CrossFit OneWorld site some time ago, I declared that CFP would embrace this event & use it to launch summer. Check it out HERE
Geoff has been generous to provide his residence as "Ground Zero" for this. Just like everything at CFP, everything is scalable. So whilst the weblink will list what is required to "Officially" have a go, we at CFP have come up with a few options that will be recognised withing the box.
They are Team option (A)
Partner (A) Drinks Beer then runs 400m & tags Partner (B) who drinks, then runs & tags (A) etc.
Team option (B) - 4X4 relay
Team option (C) - Partner Up & Partner (A) Drinks then partner (B) runs, then tags partner (A) who drinks a second etc, etc, etc.
If your still not keen to participate? Well we are gonna need official's, timekeepers etc or any resposible Adult for that matter..
So come and Officially LAUNCH Summer this Saturday 3:30pm. Geoff's details will be on the rear board in the Box.


(A) Power Clean & Jerk (Split)
*12min to find a Heavy Single

THEN @ 85%

On the minute for 7min
2 Power Clean & Jerk (Split)
7 C2B Pull Ups

(B) 3 X 2min of work (30sec) recovery
3 Hang Power Clean 50/30
6 Push Ups
9 Situps

90sec Transition

Run 800m

Post to comments

Monday, December 12, 2011


Snatch Grip Deadlift - 5-5-5

WOD - 5Rnds (Effort is only a bit player in this one Team)

1min Deadlift
1min Recovery
1min Push Press
1min Recovery
*You choose own weight & only 1 bar per athlete.
*You can change loads during recovery.
*Changing loads from round to round is permitted, however changing loads during a round is not.
*Your score is TOTAL REPS X WEIGHT of your 3 best rounds.

Saturday, December 10, 2011

CrossFit Total

Back Squat - Strict Press - Deadlift

Each athlete shall have three attempts to perform their one repetition max effort lift in all three disciplines to complete their CrossFit Total.

Friday, December 9, 2011

CrossFit Total "Team Training Tomorrow"

Tomorrows Team Training we will be doing the CrossFit Total. Read up & be prepared, this is going to be a heap of fun. Read THIS


Power Snatch & Squat Snatch
Work to a heavy but tidy Single

WOD - 15min AMRAP
2 Rope Climbs 15/12 (2 Pumps)
10 Ring Dips
15 Wall Balls
150m run (To last fin)

Thursday, December 8, 2011

Brett Wood Hero WOD

5 Rounds for time of:

Run 400 metres
10 Burpee box jumps, 24" box
43kg  SDHP, 10 reps
43kg Thruster, 10 reps
Rest 1 minute

Wednesday, December 7, 2011



WOD 3 Rounds
1 Full Gasser
6 Power Cleans 80/50
3 PC + Push Jerks 80/50

Turkish Get ups 3 sets Max reps (Go Heavy)

Tuesday, December 6, 2011

CFP Xmas & Beer Mile

This coming Saturday Geoff has been generous to open up his house for this Event. The Beer Mile is the "Premier" event to officially launch Summer.
Details on the rear board.

WOD Games WOD 2

FOR TIME 21-15-9
Sumo Deadlift High Pull
Kettle Bell Swings 24/16
Push ups with hand release

Monday, December 5, 2011

The WOD Games WOD 2

Due to the first "Official" Australian HERO WOD to be programed on Thursday, we will be programing it for tomorrow.
If you cant make tomorrows session, don't stress. Come see me & we will try & arrange for when your in next.
FOR TIME 21-15-9
Sumo Deadlift High Pull (KB) 24/16
Kettle Bell Swings 24/16
Push ups with hand release



WOD 15-12-9
Back Squat (Same as Thruster)
KB Swings 32/24 UNBROKEN
*Perform 200m run between rounds

Saturday, December 3, 2011

Saturday Catch Up

Catch up on a missed session from week or do that Benchmark you have been eying off.

Friday, December 2, 2011



WOD 15-12-9 (Each arm)
D/Bell Snatch 45/35
D/Bell Push Press 45/35
D/Bell Swings 45/35

Thursday, December 1, 2011

Wednesday, November 30, 2011


Hang Power Clean & Jerk

On the minute for 10 minutes complete 2 Hang Power Clean and Jerks

Box Jumps 24/20
+ 1 Power Clean 70/50 After every set of Box Jumps.

Tuesday, November 29, 2011

The WOD Games

This week kicks off the 1st WOD for The WOD Games. A great turnout for CFP, with 25 Athletes registered. The weekly WOD will be programed on a Thursday for anyone to do during scheduled sessions on that day. If you can't make it that day, just come & have a chat. We will be as accommodating as possible so everyone gets an opportunity to do it. It won't be a problem. Enjoy the experience everyone. Make sure you check the site out & understand the standards etc. We will run through them before the WOD, enjoy.

HERO WOD 8th Dec

This will mark the first official CrossFit Hero WOD in memory of a fallen Australian soldier. Details later today.

Front Squat

WOD - 5 Rnds
7 Thrusters 50/35

CFSWS Games -Round Up

Our Top athlete on the Day, Courts representing CFP Standing on the Winners Podium, 1st Place in the Womens Advanced.
Also competing in the Adv womens were Maddie in 14th and Jen [first time Adv] in 16th.
Advanced Mens saw Big Brendan in 40th and Mitchell Bennet in 46th.
Open womens had Amanda Freeman in 11th, Gab 19th and Mel Ferrari in 25th
Open Mens Aneesh 10th [watch this guy], Browney 19th and Andrew [First Games] 28th

As with all our Games Days, the athletes from CFP/CFS performed with everything they have and then gave more. Watching and cheering these guys, makes you proud to be part of the CFP/CFS team.
Well done guys you've done your Box and Coaches proud, displaying the Courage, Ferocity and Pride that is CFP.

Another big thanks to our supporters on the day, hearing your name yelled out amongst the roar of the crowd, can get you through that last rep, help you pick up your pace and get you over the line.

Monday, November 28, 2011

Friday, November 25, 2011


With just a little over 13 weeks till the Open, tomorrow is almost perfect timing to kick off the new "Competitor" format. For our regulars who don't compete & train through the week, the programing & session structure won't change. Neither will it for any competitors who don't put their hand up for the Competition Prep Focus. Team training will still be all inclusive, it's just that Prep Athletes will have certain focuses daily.
Come & bounce any questions off me tomorrow. Look foreword to seeing everyone.


Power Snatch + OHS. Work up to 80% of best PS and do 1 PS + 2 OHS x 5 sets.

WOD - For Time
3 Snatch Complex
30 KTE
2 Snatch Complex
20 Wall Ball 9/6kg - 11/9ft
1 Snatch Complex
10 Box Jumps 26/24

*Today's Snatch Complex is comprised of 5 Snatch Grip Deadlifts, 5 Hang Power Snatch, 5 Full Snatch

Thursday, November 24, 2011


Front Squat
Find Heavy Single
then perform 2 reps at 90%
3x3 @ 85%

WOD - 3 Rnds
1 X MAX Height Box Jump
50 Battling Rope (Or Max if under 50)
400m Run

*Recover 90 sec between Rnds

Wednesday, November 23, 2011

CrossFit SWS Games this Sunday

Hi Guys the Crosfit C'Town games are on this Sunday, If your competing here's some info from there Blog.

Unit i2, 5-7 Hepher Rd,
Campbelltown NSW 2560

•Date is 27-11-11
•Rego from 7.30am till 8.00am
•First Heat will kick off at 8.15am
•Please do not park in the middle area of complex (where the gym is located) as we need the space for workouts. – Park on the street, down the bottom of the complex or up the very top of the ramp. DO NOT PARK ON THE RAMP (You’ll figure it out).
•Lunch will be provided – a T-shirt will be provided.
•Coffee will be available on site.
•Feel free to bring a pop up gazebo as it should be pretty hot – There’s plenty of room.
•Discounts on supplements will be available on the day so bring cash if you’re interested in saving some coin.

For those not compting - there's still time. Or if you've got a couple of hours free, come down and cheer your team mates on.

Ropes "N" Stuff


WOD - 17min AMRAP
Bear Crawl 
6 Split Jerk 24/16
4 Man Makers 24/16
1 Rope Ascent (2 Pumps)

Tuesday, November 22, 2011


5-10 Then 3-10
Work to 5rm then on next lift 10
Find 3rm then on next lift 10

10 OHS - 43/30
20 Front Squat - 43/30
30 KB Swing 24/16
400m run

Monday, November 21, 2011

A Picture Is Worth A 1000 Words

They say a picture is worth a 1000 words. I was just in my local Coles, but whenever I'm in any supermarket lately I swing by the meat section & check out their supply of Grass Fed/Finished stock. Pretty much all the mainstream supermarkets these days have a reasonable supply of Grass Fed/Finished stock. I remember when I first started buying GFF Meat, you had to know someone who knew someone who,, well you get the idea. The fact I can walk into ANY supermarket butcher & get a good selection of GFF product is a great thing. Check it out next time your shopping.
What I wanted to comment on though is the marketing & psychology used in selling food. The picture posted is not the best, however it's in Glossy black packing & It's a lovely cut of Angus Eye Fillet. 100 Day GRAIN FED, & oh yeah it's also (Wait for it) hand carved, WTF??
Then there's a lovely picture of the Lushest Pasture I have ever seen. All sounds tasty huh? & I bet it is. Well if seeing that Lush Pasture helps seal the deal in purchasing this cut of meat, then wouldn't it make sense to simply purchase the Grass Fed stock? & let's face it, when they say it's 100 day Grain Fed, just remember it's not like Bourbon aging it's pellets, it's cows in "lots" eating junk food so they get fat quickly. It's the cow equivalent of battery hens.
Now I'm no card carrying cult leader & I'm not saying you will burn in hell unless you buy GFF meat, cos it is slightly more (Depending on the cut) what I am saying is if your looking for the prime cuts etc don't be fooled by the gift of the gab. Oh yeah & feel free to tell the next person you share a steak with that you "Hand Carved" it lol


Clean Complex
Perform 7 sets for MAX load
Power Clean
Hang Power Clean
Hang Squat Clean
For the set to count, all three lifts must be performed without putting the bar down. rest as required between sets

How far in 10min
1 Ring Dip + 5 Wallball
2 Ring Dip + 5 Wallball
3 Ring Dip + 5 Wallball etc

Sunday, November 20, 2011

Competition Prep Program

The “Competitor Program” is for those athletes who want to maximize their potential in competing in the sport of CrossFit, attending local competitions and looking to qualify for Regionals and ultimately The Games. It is designed to be Additional training & is periodized approach to CrossFit. With cycles focusing on Strength, Olympic Lifting, work capacity, finding and fixing weaknesses, and finally peaking for competition. This will be done concurrently with our existing programing & as a Squad on Saturdays. An Olympic Games Coach will attend periodically to Coach the Squad, which of course will fast track results.To get started I will measure some fitness standards that I believe are necessary for any competitor & these results will determine what "Assistance Exercises" etc will be programed for you & will call for Athlete & Coach to be committed & organized. We will kick it off "Officially" by weeks end & I have already started templates for a few athletes that i Coach individually. If you have any questions or want to book in for your assessment & to learn the Assistance Movements etc just give me a call or chat at the box.

Saturday, November 19, 2011

Competition Prep Program

CFP is forming a Competition Squad. With CrossFit recognized as a legitimate sport & one that many at CFP participate in. I will outline the details in a post for tomorrow.
Exciting times lay ahead at CFP & personally, I can't wait for them.

Friday, November 18, 2011

Fridays Battle

Front Squat
4min to find 10rm
5 Lifts to find 1rm

Competition Athlete

2min Battling Ropes
3 Rounds
10 OHS 40/27
10 Snatch Grip Stationary Lunge 40/27
1/2 Gasser Waiters Walk (AHAP)

Non Competition Athlete
2min Battling Ropes
3 Rounds
10 Goblet Squat (AHAP)
10 Box Jump 24/20
1/2 Gasser Waiters Walk (AHAP)

Post to Comments

Thursday, November 17, 2011


Power Clean & Jerk
2 reps @ 75-80%on the minute for 10min

20min AMRAP
10 KB or DB Snatch (L)
10 TTB
10 KB or DB Snatch (R)
21 Overhead Walking Lunge 20/11.5

Wednesday, November 16, 2011

The WOD Gmes 21/15/9

Guys, The WOD games is an Aussie based 10wk online games event. It's organised like the Open, where a weekly WOD wil be posted, and you complete at the box. Then submit your scores online. I've spoken to the Coaches and they are keen to get onto this and are going to run the WOD at each Box, for us to complete.

Notice is a little short as entries need to be in by 20 Nov [4days] and paid up by the 25th.

This will be a good chance for an introduction to the CrossFit Open style of competition, or if your already planning on competing in the open, consider it PreSeason

Click here for registration details


10 Rnds
5 Thrusters (AHAP, Bar or DBell)
Max Rep Ring Dips
100m Sprint
Walk Back

Tuesday, November 15, 2011


Deadlift -5-5-5

Run 800m
50 D/U
40 KB Swings 24/16
30 Pullups
4 Deadlifts 130/95
8 Burpee

*Deadlifts - Can drop on Last rep only. Feet no wider than shoulders & grip outside knees.
*Burpees - Rabbit style, C2G with hips open on jump & Hands must clap behind ears before landing

Monday, November 14, 2011


Snatch Push Press - 5 Sets X 3 reps
Snatch Balance - AHAP
(No more than 10 TOTAL reps)

(A) - 12min AMRAP
3 X Power Snatch @ 75% 1rm
3 X Pullups
6 X Lateral Plyo Push ups
9 X 24" Jump Touches

(B) Front Squat
Use Same weight as PS
Perform 3 sets of 15 UNBROKEN
Rest as needed between sets

Friday, November 11, 2011


For Time
7 Power Clean & Jerk 70/50
15 Horizontal Row
6 Power Clean & Jerk
17 Horizontal Row
5 Power Clean & Jerk
20 Horizontal Row

Wednesday, November 9, 2011

Tuesday, November 8, 2011


Snatch Balance
build up to a Solid Heavy 1 Rep (not max)

WOD - 5 Rnds
7 Thrusters 43/30
14 TTB
21 KB Swings 24/16

Snatch Balance – start with bar on rear rack position in a Snatch Grip with feet under your hips or starting or pulling position. Dip and drive bar upward causing the load to float as you fall into a Overhead Squat Position transitioning your feet into the landing position. This movement will help build confidence in the landing position of The Snatch. Focus on Speed and remember to stay tight!

Monday, November 7, 2011


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 rounds for time of:
3 Handstand push-ups
100/70kg Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Jason Khalipa 11:43. Post time to comments.

Sunday, November 6, 2011

Schwartz's 2011 Challenge

Schwartz's 2011 Challenge has been run & won & congratulations to all the winners & place getters.
Final Standings Men - 1st Stefan Gehrig (Schwartz's), 2nd Rob Forte (Frankston), 3rd Kieran Hogan (Schwartz's)

Final Women - 1st Denae Brown (Schwartz's), 2nd Feng Yi Chew (Cfit Brisbane), 3rd Penny Kemp (Schwartz's)

Final Masters Men - 1st Ross Forte (Frankston) , 2nd Roger Smethurst, 3rd Shane Crowley (Schwartz's)

Final Masters - Women - 1st Sonia De Rose (PT Zone), 2nd Nella Forte, Rose Campbell (St Kilda)
Veronica done herself & CFP proud by making the final. A full breakdown can be viewed on the Schwartz website. It was a Really Great weekend with the hottest field iv seen at a non sanctioned meet. It was Rock Star Central. I'll do a more detailed post through the week.

Saturday, November 5, 2011

The Holy Trinity

The Holy Trinity (12min Cap) Thanks CrossFit Newcastle for the WOD
Power Snatch 60/40kg
The big Fella beats it this time round

Friday, November 4, 2011

Last One Standing - on this Sunday

Guys, get out and support your team mates.
We have a atheletes competing in the Crossfit Aphesis games this Sunday 6th Nov @ Crossfit Aphesis, its located in Minto [Mino for the locals] so its only 15mins away.

Crossfit Aphesis, is also a registered Olympic lifting Training Facility.

Made Of Steel 2011

Made of Steel 2011 from Kim Pedersen on Vimeo.


Push Press

WOD - 15min AMRAP
3 Power Snatches or 3 SDHP 60/40kg
2rounds of 3pull-ups, 6push-ups, 9box jumps 24/20

Thursday, November 3, 2011

Share the Love

If your at the box today or wanna swing by, Bman & Shendi have left some tasty Mint for anyone. I had some of this with breaky today & was a refreshing additive.
Thanks guys

CFP Grinder

Find 3rm Thruster Dbell or KB
Then perform 5 reps/min for 5min with a plank hold for remainder of minute

20min AMRAP
Start with a 1km run
5 single arm thrusters
10 kb swings
5 single arm thrusters
10 dips

Note: Only run the 1km Once.