Friday, April 29, 2011

Reebok CrossFit Open WOD 11:6

This weekend we will only be running the Open "Games" WOD on Sunday at 10am. There is NO Saturday 10am.



WOD - 3 Rounds
Full Gasser
9 Hang Power Cleans 60/40
6 Jerks 60/40

4 x 10 T2B

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Thursday, April 28, 2011

Welcome Back

Great to see J.D & Tash back here.

CrossFit Games Open 11:6

CrossFit Games Open 11:6


Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters 45/30
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Note: Non Games Athletes, REST 5min from finish & go again in reverse order. So wherever you finish, will be your starting point. Your aim is to work back to 3 Thrusters within the 7min.


If you don't subscribe to the journal, then do it! I have just renewed mine & have spent last couple hours checking it out. There are some great articles on the games that are not accessible on the Main page. Even a mention of our 3 girls (Margaret, Lynne & Courtney) & CFP, plus loads of archived subject matter. Its the best value for $25 going.


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Wednesday, April 27, 2011

Reebok CrossFit Open WOD 11:6

The Reebok CrossFit Open WOD will be at CFS tonight at 6pm for CFP & CFS Team Members.


WOD - 5 Rounds
10 Power Snatch
15 KB Swings 24/16
10-15-25 metre shuttle

Athletes start at cone then sprint 10m & touch line with hands, pivot & sprint 15m & touch line then pivot & sprint final 25m.

Tuesday, April 26, 2011

Check out the Games Site

Go check out the Games site everyone. There's a great article on 3 of our own "Margaret, Lynne & Courtney" competing in the Open.
Let me say, what a pleasure it is to know this family on a personal level. From a Coaches perspective it's just a dream. Margaret, you make me look a way better Coach than I really am!
Thank you.
Check Margaret out swinging the 16kg Bell.


WOD - 15 min AMRAP
Sprint 20 - 40 - 20 Shuttle Drill
MAX Rep Ring Dips
8 Front Squats 50/35
6 KB G2O 24/16

*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 MAX reps dips, then 6 KB G2O then REST 1min.
The sprint is at near maximal effort with an aim of unbroken reps on G2O

Monday, April 25, 2011

Anzac Day

Jason Marks

Jason is survived by his wife and two children

Three Rounds
21 Pull Ups
15 Push Press 60kg
9 Deadlifts 100kg
Run 400m

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Saturday, April 23, 2011

Random Post

3 Numbered Athletes in the heat of battle. Nbr7 Jen finishing her Clean off, with Nbr1 judging & Nbr 29 showing great team support in the final minute.
Being part of this great team (CFP&CFS) is real special.
Thanks Guys.

Thursday, April 21, 2011

REEBOK CrossFit Open WOD 11:5

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans 65/45kg

10 Toes to bar

15 Wall balls (9/6kg to 10/9' target)

Wednesday, April 20, 2011

Lunch for the Power Athlete CFP Style

Today we have Grass fed & finished cattleman's cutlet, with organic broccoli & beans accompanied with the juice of a lovely baby coconut.
The veg & coconut was supplied by James who's a regular to the box & Coach of the "Brothers" U/16 that CFP&CFS are sponsoring this year.
Thanks James.

REEBOK CrossFit Open WOD 11:5

ATTENTION: Due to the structure of this WOD, The CrossFit Open WOD will be performed at CFP tonight @ 6pm for CFS & CFP team members.
It's a long one guys so please be on time & organized.
See you all there.


Catch a missed strength session
Work a skill

WOD - FGB Style
Push Press 40/30
Pull Ups
Box Jumps 24/20
Power Clean 40/30
Row (Calories)

1 min/station for 3 rounds: 1 min rest between rounds


3-5 Wall Climbs

Tuesday, April 19, 2011


Strength Front Squat 5-5-5 (Follow each working set with 3 Box Jumps "High") WOD 4 Rounds of Tabata Pushups Then straight in to 3min AMRAP 5 Wallball 5 Ring Dips Rest 2min 4 Rounds of Tabata Situps Then straight in to 2min AMRAP 5 KTE 5 Air Squats Rest 1min Run 800m Finisher Either Battling Ropes or 25 Sledgehammer strikes Post loads/reps to comments

Monday, April 18, 2011

Full Swing at the 6pm


Strength - (Adult & YADP)
Power Clean (Perform 10 Snatch grip Deadlifts at same weight after every set)

WOD - 20min AMRAP
8 SDHP with KB 32/24
6 KB Swing 32/24
4 Burpees
NOTE: At the 4-8-12-16 min mark, complete a 1/2 Gasser FULL SPEED

Battling Ropes & Sledgehammer Strikes

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Friday, April 15, 2011

Random Post

A couple of weeks ago I done a post on the things that keep my fire lit inside.
I said id start doing random posts on things I see. Last time it was Margaret & this time around it's Vron & Christian going head to head.
What a great site to see & what a great role model.
Great stuff guys.


Push Press

Push Jerk

WOD - 3 Rounds for time
400m run
21 KB Swings 24/16
12 sit ups with bumper overhead

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Wednesday, April 13, 2011


Strength Deadlift 5-5-5 WOD - AMRAP 12 min 5 KB G2O Left arm 5 Ring Dips 5 KB G2O 5 T2B Stabilization 3x15 sit ups with plate 10/5

Tuesday, April 12, 2011



Squat 10-5-10

WOD - 4 Rounds

20 KB Swings 24/16

15 Wall Ball 9/6

10 KTE

5 Burpee


Use as many attempts as needed to accumulate 2min of L Sit

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Monday, April 11, 2011


(If Power Snatching, also do OHS)

WOD - 3 Rounds
400m Run
10 SDHP 40/30
10 Pullups
10 Ring Pushups

5 Wall Climbs

YADP - Strength
Skill - Power Snatch

Front Squat

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Friday, April 8, 2011


WOD Run CFP 200m 21 PullUps 21 KTE (Bar or Rings) 21 KB G2O 20/12 Run CFP 200m 18 PullUps 18 KTE 18 KB G2O Run CFP 200m 15 PullUps 15 KTE 15 KB G2O Run CFP 200m 12 PullUps 12 KTE 12 KB G20

Thursday, April 7, 2011


Jo showing there is more than one use for an outdoor umbrella.
Brand new in box. It will be under the stairs for one week.
First in 321 GO!


Complete as many rounds and reps as possible in 5 minutes of:

Squat clean 75/50

Jerk 75/50

WOD #2 (Someone can start with rower & someone on 3 rounder)

A- 3 Rounds

10 SDHP 43/30

15 T2R

20 KB Swings 24/16

B - (Teams of 2)

Cover as much distance on Rower in 9min

Min distance per Team member 500m & Maximum distance 700m

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Wednesday, April 6, 2011


Strength Strict Press 3-3 Thruster 3-3-3 WOD 4 min of Double Unders 3 min of Back Squat 50/40 2 min of Push Ups 1 min of Push Press 50/40 Finish session foam Rolling

Tuesday, April 5, 2011


Something that needs work

MAX Rounds in 6min
Rest 2min & Repeat for 3 Cycles

7 Wall Ball
5 Ring Dips
1/2 Gasser

OHS MAX Reps at 1/2 Bodyweight

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Monday, April 4, 2011


Front Squat

WOD - (Start & Finish with 400m Run)

4 Rounds
7 Hang Power Clean - 60/40
14 Burpees

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Friday, April 1, 2011


Squat Clean Thruster

WOD - 3 Rounds

12 Pull-ups
21 KB Swings 24/16
400m Run

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