Thursday, March 31, 2011


Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts 70/45
12 Push-ups
15 Box jumps, 24/20

Post rounds/reps to comments

Wednesday, March 30, 2011


Seen this great article from CrossFit West
My mother is an avid CrossFitter. She trains upwards of five days a week and reads blogs and watches videos and goes to competitions. She has always been athletic and excelled in sports and various activities. She competed in the US Nationals for swimming when she was younger, and played ice hockey in the boys’ leagues (there weren’t any girls’ leagues) into her teenage years.

But, she never lifted weights. For most of her life, girls just didn’t do that kind of thing. If they did, it was pretty ineffective resistance ‘toning’ (see above, although it is a great pic). Not heavy deadlifts and front squats, snatch balances and cleans, weighted pullups and toes-2-bars.

And here we come to one of the greatest benefits of the CrossFit movement. CrossFit has made real training, such as the movements listed above for example, accessible to everyone. Prior to CrossFit, how many women (or men for that matter), outside of specialized programs in high schools and colleges, were being exposed to Olympic weightlifting? Powerlifting? Agility work? Gymnastics movements such as muscle ups and levers? Practically none, and even in those college programs it was often frowned upon (reread about Jocelyn’s old coach in her post yesterday).

Where did women in their sixties go a few short years ago to learn all those skills? Hah, no where. Snatch grip deadlifts for my mother? Split jerks? Overhead squats? Virtually unheard of. But CrossFit has changed all that. It has opened up whole new worlds to everyone, but especially to women and the middle aged and above.

But more than just making this kind of training accessible, CrossFit says you can do it. Old, young, male, female, athletic, not athletic, out of shape, in shape, whatever. It doesn’t matter, there is the attitude that you can do it. Squat snatches, pullups, resisted runs–you can do it. No matter who you are, you can do it. How completely liberating is that.

Not only can you do it, but it is even expected of you. At first this sort of freaks people out. It scares them. Confronted with something they have never been told they could do, there is almost always the idea that “I could never do that“. But that attitude changes. It steadily morphs into one of I can do it. Maybe not right now, but in a while, with perseverance. Because, all around you in the CrossFit gym there is the underlying attitude of you can do it. It is the most positive place most people have ever seen.

Not only can you do it, but the tools do help you do it are available. Stiff and inflexible? Try these stretches and mobility work. Overweight? How about this nutrition plan and this workout schedule. Weak? This back squat and power clean program will add some plates to the bar. Knee pain getting off the couch? Let’s see you squat and, by the way, ever heard of myofascial release. Yes, you can do it and we will help.

There is always a lot of buzz about the CrossFit Games, star athletes, WOD times and weights, but I think you can do it is maybe the unsung hero of the CrossFit movement, because that great attitude, engendered with weights and lifts and pullup bars, starts in the CrossFit box and ends up in every aspect of your life.

You can do it.

Please post thoughts to comments






5 Snatch (Squat or Power) 60/45

7 Box Jumps

10 Abmat Sit Ups

Post loads/rounds to comments

Tuesday, March 29, 2011


WOD - 15min AMRAP Run 800m (Only run the 800m once. It will start the AMRAP. The quicker you get back the mor time you have to accumulate reps.) Then 5 Thrusters 40/30 7 Push Ups (Release at bottom) 5 Toes Through Rings AT THE COMPLETION OF THE 15min RUN 800m Record your rounds & your last 800m time Post rounds/time to comments

Monday, March 28, 2011


Some of todays Lab Rats

Start with 10 Mtn Climbers
KB Swings 24/16
Ring Dips
Finish with 10 Strict pullips

Post time to comments

Friday, March 25, 2011

Numbered Athlete Profile Gabrielle O'Dempsey

No.28 Gabrielle O'Dempsey

Age: 44
Height: 160cm
Weight: 69.3kg
Started CrossFit: Before they had a box in Penrith
Occupation: Public Servant
Status: Married

Annie: 8:09
Jackie: 23:30

Double Unders: 49 in a row
Interval Rows: 5 + 247m
Deadlifts: 90kg
Power Clean: 45kg
Back Squat: 50kg

Max Pull Ups: 2

Favourite WODS: The Bear-Challenging but fun
Least Favourite WODS: Any with a long run (800m or more)

What becoming a Numbered Athlete means to me:

“I would like to become a numbered athlete with CFP”. Just writing that sentence, let alone doing it, means the world to me because it is a concept so far removed from anything I would ever have imagined myself saying. If you had asked me five years ago what my goals were, I could never have imagined my health and attitude being in a place where I could even consider it possible to think of becoming a numbered athlete. I am so proud of the changes that I have made and competing in Crossfit games means pushing and challenging myself even further. And if I am going to compete, doing so with the great team of athletes at CFP to inspire, support and encourage me is the only way to go. I can't wait to look back in five years time and wonder why handstand pushups or rope climbs had seemed so daunting.

So get me that t-shirt and let's get on with it.

This Is What I Get Up For

As a Coach, there's many things that "lights my fire within" here at CFP & CFS. Here is one of them. Lynne front centre with Margaret at rear.
Over next few weeks, I'll post random pics as they pop up in front of me.


Sumo deadlift high pulls (40/30kg)
knees to elbows
Rest 3 min
box jumps(24/20")
Overhead Walking lunge

Post times to comments

Thursday, March 24, 2011

Rest Day

For Those Coming In To CFP

WOD - 4 Rounds (Start & Finish with a 400m run)
10 Thrusters 43/30
20 KB G2O 24/16
10 Pushups on Rings

Post to comments

Wednesday, March 23, 2011


Split Jerk
20min to find a 1RM

WOD - 7 Rounds
7 OHS 40/30
7 Ring Dips

Post to comments

Tuesday, March 22, 2011

Monday, March 21, 2011


In 15min accumulate 50 KTE (Mix it up with bar & rings) + 50 Sit ups

WOD - 20-15-10-5
Back Squat 60/40
Med Ball Burpee

Sunday, March 20, 2011

Views & Observations From The Open (Week 1)

Well Wednesday morning there was a buzz at CFP as Athletes started to roll in for the anticipated release of WOD 1 from HQ at 11am. As we all now know, due to technical problems that didn't eventuate. WOW what a roller coaster ride that was for you. I had given up all hope that we would do any games WOD that day until Jo Taylor contacted me with "WODs up" So BOOM of we went to CFS for the scheduled "Games WOD"

What an exciting time this is for CFP & CFS, & CrossFit in general. A brand new sport & we are a part of it.. When CFP first started we envisaged CrossFit being a Team sport & anyone who trains at either CFP or CFS knows of our Numbered Athlete program. CFP chose their Team Captain as Veronica Mifsud.
So it was fitting that in heat one at CFS, it was CFPs Team Captain that was in that first heat.. The buzz at CFS was incredible. We had people new to CrossFit as well as CFS & CFP firebreathers all going at it, & our CFP Captain set the bar for what was to be expected. The enthusiasm was something else.
Over the week, we opened up both boxes at different times to our members & seen many examples of people punching above their weight.
Then on Friday I seen something from a Coaches perspective that made me realize why I do this. We had Margaret, our oldest Athlete (78) have a crack for the first time. She turned up with her usual determination but due to elastic waist pants, wrong shoes & wrong strategy she didn't reach her potential (23 DUs)
But what hit home was at end of WOD I looked across & seen Margaret with head in hands & I realized how much this meant to her. Not so much her winning, but wanting to do the best for the Team & she felt like she let her team down. (I even choke up now just thinking about it) Well today we now know that we have an extra week, but we had another hit out anyway. Today we had Lynne go at it again with another strategy that sees her ranked 2nd in the world in her class. And we seen Courtney do better 2nd time around & also Margaret had her second hit out with a much improved score of 1 full round & 1 double under.

The things that stand out for me are, (1) the way CFPs Captain carried herself this week. She set the tone right from the start on what was expected & had a Great Captains Knock (if you were not at CFS ask Dan M)
(2) The comraderry shown between CFP & CFS Athletes
(3) That age is irrelevant when we think of competitiveness or Teamwork.
In closing I could not of expected a better kick off to the season with our Captain leading us in to battle & Margaret closing the show for the week.

(NOTE: Due to CFS being a new affiliate, it does not have a Team Captain as yet) and we hope that the latest proposal of extending competition for a week is re considered.

Please leave comments to your 1st weeks experience.

Deadline Extension One Week Longer

Here's the latest straight from the Games Site. Check it regularly as we have seen things change from day to day.

You now have an extra week to register and nail the Week 1 workout. All the rules are the same, but we are now allowing you until Sunday, March 27 at 17:00 PDT, a full extra week, to perform your workout and submit your results. As always, you are welcome to repeat the workout any time before the deadline if you think you can do better. The Week 2 workout will be announced on Tuesday, March 29 at 17:00 PDT, with the submission deadline Sunday, April 3 at 17:00 PDT (again, this is Week 2).

There are over 20,000 athletes registered to compete in the CrossFit Games Open. That is a historic number, both for the CrossFit community, and for online athletic competition in general. We want to be 100% sure that everyone gets to compete with fair terms. There have been too many problems with registering, the leaderboard, team creation, and account management. Our IT and support teams are working around the clock to respond to your questions and fix these bugs. They have made significant progress, but not enough.

This new deadline will give everyone enough time to make sure that they are registered to the site, assigned to the right team, and correctly submitting their performances. We hope that you take advantage of this time to participate fully in the Open.

Friday, March 18, 2011

Cindy (But Different)

AMRAP 20 min

On completion of every 2nd round of Cindy, perform MAX Ring Dips

Post rounds/reps to comments

Thursday, March 17, 2011

CFP's YADP Getting Hard Core


CrossFit Games Open WOD

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Post rounds to comments

Wednesday, March 16, 2011

Open Update

Due to a technical glitch, the Games WOD at time of writing this has not been released. We will give every opportunity to still run the Games WOD at St Marys as scheduled for 6pm.
If by 5:30pm it still hasn't been released then we will go ahead with the 6pm session at CFP. My advice is, if you usually train at CFP & was going over to CFS purely to do Games WOD, then check the Games site before you leave home & decide what box you want to go to. Any queries, give me a buzz.


WOD #1 - AMRAP 5 Min
5 Power Snatch 50/35
10 KTE (Rings or Bar)

REST 5 Min

WOD#2 - AMRAP 5 Min
5 Deadlifts 100/70
10 Burpees

REST 5 Min

WOD#3 - AMRAP 5 Min
5 KB Swings 28/20
10 Sit Ups


Post to comments

Tuesday, March 15, 2011




Youth Athletic Development Group

Tonight the girls done FRAN for the first time. Well done girls.
The workout was
Thrusters & Pullups
Support your team!
At CrossFit Penrith & our Brothers CrossFit St Mary's we are teams of athletes, all ages shapes and sizes. We consider everyone that walks through our doors a part of our team, from our 13-19yr olds in our youth athletic development program up to our oldest athlete Margaret at 78 years old.
How can you support your team?
As an athlete.
Anyone that registers as an athlete for CFP or CFS will play a very important role in the success of all of their team mates. Whether you are our best athlete or not, the way that you handle your successes and failures in the next 6 weeks will affect your team mates. There truly is no I in team so be positive and believe in yourselves like you believe in others.
How do i register?
Follow the "REGISTER AS FAN HERE:" link below.
When do we workout?
Every Wed around 11am for the next 6 weeks we will receive a workout from CrossFit in the U.S and we will have until saturday to perform the workout and submit our times. We will be running the workout at CrossFit St Marys on a Wednesday & Friday night @ 6pm. If you can't make it then we will be running the workout at 6pm on thursday and 10am on saturday at Penrith.
What happens then?
After submitting online your results from the workout, CFP & CFS will validate your time. Your ranking will then be displayed on your profile. The cool thing about this is that you will be able to compare your time to the best CrossFitters in the world. Tell me any other sport that you get to compete against the best in the world in the same workout within the same week. It is unheard of.
What if CrossFit is not about competing for you?
If CrossFit for you is not about competing then become a fan of your team mates. Follow their performances and be apart of the experience. Support your team, Follow this link to register as either an athlete or a fan.


Margaret In Prep Mode For The Open


WOD - 20 Min AMRAP
Sprint 20-40-20 Shuttle Drill
5 Ring Dips (Set High so 1st rep is from Muscle Up)
10 Push Ups (Release at Bottom)
15 Wall Ball

Remainder of Session

Post rounds to comments

Monday, March 14, 2011

Rest Day

For those coming in to CFP

Push Press

WOD - 21-15-9
Box Jumps
KB Swings 24/16

Compare HERE:

Post loads/time to coments

Friday, March 11, 2011

CFP is in the news

Check out this link. It's a great article on 3 of our own. Leave a comment on the papers comment section & tell the people of Penrith what you think.

CrossFit Challenge for the Whole Family


Thruster 10rm (2 Attempts)

WOD - 3 Rounds
10 Thrusters 60/40
25 Squats
8 Ring Dips

Post loads/time to comments

Thursday, March 10, 2011


The 2011 Games site is up and CFP is a registered team. Everyone who is competiting in the Open should go on and register. The cost for the entire 6 weeks is $5 (U.S). CFP & CFS Athletes will only pay the fee that HQ has set. If you're on the fence about this, justr do it!


Once you register as an individual athlete, click on the "athletes & teams" up top. From there search for CrossFit Penrith and request to be added.

More info soon

Rest Day

For those coming in to CFP

Catch a missed strength session
Work 2 Skills

WOD - 5 Rounds
1/2 Gasser
3 Squat Snatch @ 3/4 Bodyweight

5min from last person finishing
Tabata Deadlifts @ same weight as Snatch

Compare HERE:

30 Ring Pushups

Post to comments

Wednesday, March 9, 2011


3 Rounds

21 Pull Ups
15 Box Jumps 24/20
12 Back Squats 50/35
(No dumping from back)

You have 12min once you finish the 3 Rounds to:
Run 400m
Find your MAX lift for G2O with Squat through the middle (More than likely will be a Squat Clean)

Record time it takes to complete 3 Rounds + 12min + Successful MAX lift.
This WOD is Scored as 2.
The 3 Rounds + 12min
Successful MAX Lift

The CrossFit Games Open website is now live!

Tuesday, March 8, 2011

CFP's Youth Athletic Development Program Kicks Off


WallBalls during the 9:30am Group

WOD - 2 Rounds

4min of Double Unders
REST 2min
3min of KB Snatch 24/16
REST 1 1/2min
2min of Wall Ball
REST 1min
1min of Push Ups (Release at bottom)
START Round 2

Post rep breakdown to comments

Monday, March 7, 2011

CFP Shorts are IN!

Rest Day

For those coming in to CFP

Power Clean & Jerk

WOD - 3 Rounds
Full Gasser
18 KB Swings 24/16
9 Hang Power Clean 55/35
6 Push Jerks

4 x 10 T2B OR TTR

Post loads/time to comments

Friday, March 4, 2011


Margaret busting out Double Unders in todays 930am group (Not bad for a 78 year old). If you live in Penrith, check out The Western Weekender Paper. It come out today & theres a write up on the 3 generations (Margaret, Lynne & Courtney) preparing for the upcoming World CrossFit Open. Any regular to CFP knows of my admiration of Margaret & I dont even try & hide that she is not only one of my favourite CrossFitters but also one of my favourite people. Today, I discovered another skill that Margaret has. She can reverse park like a pro. We got plenty of regulars to CFP that cant even get between the lines nose first. Anyone who knows me well, knows my views on a persons ability or "Mostly Inability" to reverse park! Take a bow Margaret, you could be the "Most Rounded" person I know.

WOD #1
25 Double Unders
7 Deadlift 140/100
50 Double Unders
5 Deadlift
75 Double Unders
3 Deadlift
100 Double Unders
1 Deadlift

Compare HERE:

WOD #2
Tabata Push Ups
2 min rest
Run 400m
2 min rest from last person
Tabata Squats
Run 400m

Post to comments

Thursday, March 3, 2011

Rest Day

For those coming in to CFP

Power Snatch

MAX Reps 45/30

WOD - 15min AMRAP
3 KB G20/Arm 24/16
5 Burpee
7 T2B

*In the Burpee, reach for a target 30cm above your standing reach

5-10 Wall Climbs

Post loads/rounds to comments

Wednesday, March 2, 2011


WOD #1
15 Squat Cleans 43/30
15 Ring Dips
12 Power Cleans
12 Ring Dips
9 Hang Power Cleans
9 Ring Dips

WOD #2
Run Big Block

Post time to comments

Tuesday, March 1, 2011


WOD - 20min AMRAP
Sprint 20-40-20 Shuttle drill
7 Box Jumps 24/20
1 Round of CINDY
5 Pull Ups
10 Push Ups
15 Squats

*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform Box jumps, then 1round of CINDY. Then REST 1min
*The sprint is at near maximal effort

Remainder of session

Post rounds to comments