Tuesday, May 31, 2011


Back Squat

Thankyou to our Sponsors

With the growth of CrossFit we have seen Reebok come onboard as a major sponsor for the 2011 CrossFit Games. More and more sponsors are looking for an opportunity to promote their business withing the fastest growing participation sport in the world. CFP & CFS has been fortunate enough to have sponsors for their numbered athletes with apparel through Joe and Judy Bennett, owners of Penrith Air Supply. We have a sponsor for our athletes accomodation at regionals by Austral Bricks, organized by Dave Fitzharris and strapping tape for our athletes through Anthony Ferguson at Terry White Chemist Penrith. When the idea of having sponsors was brought up by Jody and Glenn, it was decided that we wanted sponsors that were a part of our team. Business men and women that believed in our vision. Our sponsors value our team culture at CFP & CFS, and train with us when business commitments allow them too.

Thanks goes to our sponsors for all the support throughout the last 12 months, it is appreciated by the team.


Strength (Perform 5 working sets)
Power Clean + Front Squat + Hang Squat Clean 1+2+1
Perform 1 PC, 2 FS, 1HSQ

20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

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Monday, May 30, 2011

6-7pm Team "Row Off"

Boys Vs Girls 2000m
Won by the Boys in 7:01

What's wrong with this picture?

Discovered after the 9:30am group.


Congrats to the Top 3 Males, Females & Teams. Next stop Carson USA.
Pat Barber
Chris Hogan
Rob Forte

Amy Dracup
Ruth Anderson Horrell
Amanda Allen

CrossFit Ignite Sydney
CrossFit Gold Coast
Southern CrossFit


Push Press

WOD 21-15-9
Deadlift 130/90
Box Jump 30/24

Team Row

Sunday, May 29, 2011

9-7-5 Squat Snatch/Muscle Up 135lb

Pat Barber punching out first round of Muscle Ups

Day 3

Unfortunately CFP didn't make the cut for day 3.
Today decides the top 3 males, females & top 3 teams to go to Carson USA.

Saturday, May 28, 2011

WOD #2

250 Chest to Bar Pullups
250 Kettlebell Swings 53lb/35lb
250 Double Unders
250 Overhead Squats 95lb/65lb

Dan M

With a time of 28:25 & a display that got a standing ovation.
Unfortunately the Team didn't make the top 10 cut required.
Results at the end if day 2 seen CFP in 12th spot.

A big thank you to everyone who came out to support the Team over the 2 days.

11:48 Total time for B&V

Currently 16th overall

Day 2

Here's CFPs Heat times for today. The Team is looking foreword to another great day of support from everyone. Bring your voice with you. What a great venue.

WOD #1 Heat #2
Deadlift 275lb/185lb
Brendan & Captain V

WOD #2 Heat #2
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Thursday, May 26, 2011


Warm Up
Burgener Warmup + Junkyard Dog

15min for warmup/technique
Power Snatch
5-5-5-5-5 (On the minute)

WOD - 15 min AMRAP
6 T2B
8 OHS - 60% of Power Snatch Weight
10 Push Ups - Release at bottom

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Wednesday, May 25, 2011

Important Schedule Change

Due to the Regional Qualifiers this weekend, the gym will be closed this Friday & Saturday.



WOD - 21-15-9
Thruster 40/30
Wallballs 9/6 @ 10&8ft

Max Hover

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Tuesday, May 24, 2011


Front Squat (Jerk on last rep)
4 Sets of MAX reps @ 3/4 bodyweight
(Max Double Unders straight after the bumpers hit ground)

WOD - 4 Rounds
Run 200m
10 Ring Dips

3 x 5 Wall Climbs


Monday, May 23, 2011

Mondays at 6pm

CFP is the place to be in Penrith at 6pm.


Ground to Shoulder 10 reps, 4 sets
Perform 1/2 Gasser between working sets

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

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Friday, May 20, 2011

CFP's 2011 Reebok CrossFit Games Regional Team

What a hard fought couple of weeks it has been for all the athletes who tried out for CFP's Regional Team. When selecting a Team, an ideal situation is of course "Balance". The format is 3 Males & 3 Females & traditionally WOD's have consisted of 2 Males & 2 Females, although in last years CrossFit Games there was a WOD that consisted of all 6 Team Members contributing.
So as Head Coach & soul selector, the selection process is one I take very serious & is one of the more difficult tasks as Coach. But it is one I wouldn't swap for anything.
We have many Team mates that frequent CFP & CFS, but for those that have embraced CrossFit as their sport, well this is the business part of the season, & the major semi final kicks off next week on Friday 27th - Sunday 29th. I encourage all CFP Team members to come out & support the Team.


Veronica Mifsud - Team Captain
Dan Martin


Team Training Saturday 1:30pm

The Venue for the Games

The Charles Moses Stadium at Olympic Park

Team Training will be tomorrow 1:30pm as usual. Everyone who has been attending over the last few weeks are encouraged to come along & help prepare the squad.

Check out the WOD's that will be performed at the Australian Regional Qualifiers HERE



WOD #1
Max box jump in 1min 24/20
Max Muscle Up in 2min
Max Double Under in 3min
Max Rope climb in 3min
Max Muscle Up in 2min
Max Box Jump in 1min 24/20

Rest 3min

WOD #2
3 Rounds
1/2 Gasser
10 T2B

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Thursday, May 19, 2011


Maddies 1st Muscle Up

7 min warm up, then 10min to find 1rm

Thrusters (On the minute)

WOD #1 (6min cutoff, scale accordingly)
Pullups 21-15-9
WallBalls 15-12-9 (11ft/9ft)
So perform, 21 Pullups then 15 Wallballs etc

Rest 4min from cutoff time

WOD #2 (Partner Up) 3 rounds
Buddy Carry (Honest 200m) switch @ bin. Scaled option = punching bag, power bag.
10 Partner facing burpees each
10 Deadlifts 160/120
*Partner burpee = one person lies in hover whilst other does burpee then leaps over partner. Then they lie down in hover & other person does burpee then leaps them. (Just think bar facing burpees performed in the "Open") 10 each or 20 in total.
*Deadlifts = Are done 2 person on bar. If theres not enough weight for entire group then set up as many bars & first in best dressed.

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Wednesday, May 18, 2011


Rope climbs + Double Unders
(If your good at both these, then do 1 rope climb + 5 Double Unders the first minute, 2 & 10 the next 3 & 15 next & so on till you run out of time)

WOD - 5 Rounds
10 Ring Push ups (Bottom of ring even with centre of bumper/Bottom even with top bumper)
20 KB Swings 24/16

At end of 5 Rounds
Run 600m

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Tuesday, May 17, 2011

Regional Affiliate Cup

There's a problem with my phone. I can receive calls/messages but can't make them.
Can I get all Team members who tried out for CFPs Affiliate cup Team to call me after 330pm unless your coming in later today.


Hang Power Snatch
5-5-5-5-5 (On the minute)

WOD - 3 Rounds
3 Front Squat 70/55
5 Muscle Ups
10 KTE (Use rings from M/U)

Do 5 C2B + 5 RING DIPS

Monday, May 16, 2011


6 min to;
Run 400m + Max reps Ground 2 Shoulder 60/40

Active Rest 3min (No sitting)

6 min to;
Max reps of CINDY
5 Pullups
10 Pushups
15 Squats

Active Rest 3min (No sitting)

6 min to;
Run 400m + Max reps Ground 2 Shoulder 60/40


Timing is everything, so when I spotted this on one of the blogs I stalk (CrossFit One World) I thought it just perfect considering tryouts through the week & Regionals approaching. Also if anyone ever asks again "What practical application does a burpee have?" Refer to this.

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Saturday, May 14, 2011

Sunday Squad Tryouts

A good turnout today Team with plenty putting their hand up for a spot. At Regional level they will ask the team to compete over 3 days, testing not only an athletes physical & skill level but also an athletes mental strength. We need to be ready for anything they put in front of us.
There are a few that had previously arranged to be away this weekend (leaving tonight) & can't make the morning, but anyone else who has their hand up needs to be ready for "Day 2" of tryouts at 6:30am.
Rest up Team.

Saturday Squad Training

Squad training tomorrow from 130pm, looking to kick WOD off at 2pm.
Bring your game tomorrow Team, there's spots up for grabs.
Also, I know it's late notice but who's also available Sunday?
I have to submit official team members by Wednesday morning. It would be great to see a couple more combinations before I decide.
I'll put foreword Sunday 7:30am, who's with me?

Friday, May 13, 2011

Numbered Athlete Profile-Brendan Plummer

No.27 Brendan Plummer
Age: 34
Height: 200cm
Weight: 105kg
Started CrossFit: Jan 09
Occupation: Dental Nurse

Jackie 6:42

Deadlifts: 220kg
Back Squat: 150kg
Front Squat: 105kg
Squat Clean: 100kg
Clean and Jerk: 100kg
OverHead Squat: 85kg
Squat Snatch: 60kg

Max Pull Ups: 21

Favourite WODS: The longer, The heavier, The Better
Least Favourite WODS: Anything with Ring Dips.

Fun Fact: I have previously convinced people I am a NBA All Star

Thursday, May 12, 2011


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Rope Climbs & Handstands/Handstand Walks
Catch a missed Strength Session

1 x 15 Ft Rope Ascent
Run 400m
Max rep HSPU

Post number of HSPU completed for each round.


Power Clean
(Do Jerks after last rep of Power Cleans


Snatch Press
3-3-3 (On the minute)

Snatch Push Press + OHS
3-5 / 3-5 / 3-5 (No Misses)

Hang Power Snatch
3 @45% - 3 @55% - 3 @65% - 3 @75% (On the minute)

WOD - 3 Rounds
45 Double Unders
15 Jumping Pullups
(The bar should be 30cm above reach where possible)
5 Box Jump 24/20
1 Box Jump 30/26

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Wednesday, May 11, 2011


3 @ 60% - 2 @ 70% - 1 @ 85% - 3-5 @ 90%

WOD - 4 Rounds
15 SDHP with 45% heaviest Deadlift
4 Lateral Jumps over height of bumpers

Rest 5 min

3min AMRAP
3 Situp-Get up
6 Behind the neck Pullups (Shoulders touch bar)

Tuesday, May 10, 2011

It was great to have ex Panther & International Rugby League Player, Craig Gower train with us for a couple of weeks recently. He Is a CrossFit convert now & is looking for a box in France now he has returned.
We look foreword to seeing him again on his return.


Back Squat - Perform on the minute
10-10-10 (Snatch Push Press on last rep)
Back Squat

WOD - 12-9-6-3
Power Clean 80/50
Ring Dips

3 min AMRAP of Bar Muscle Up

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Monday, May 9, 2011

Regional Qualifiers

Clear your calendar & get out to Sydney Olympic Park (27-29 May) to cheer on all the CFP athletes who are competing.
The event organizers are calling for any volunteers. The more people who get involved means less work for everyone & it's a great way to get behind the scenes. Put your name on board if interested.


Rope Climbs

400m Run
21 KB Swings 24/16
12 Pull Ups

Recover 90 sec between rounds

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Friday, May 6, 2011


WOD #1 10min AMRAPWOD #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.

Thursday, May 5, 2011


Back Squat

WOD - 5 Rounds
400m Run
15 KB Front Squats (2 KB as heavy as possible)
12 Pullups (Start every set with bar M/U)

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Wednesday, May 4, 2011

6pm FUN

How do 13 people do pushups at same time without their feet on the ground??
TEAMWORK that's how!

The 9:30 in Full Flight


WOD - May Painstorm (Scaled)

Max unbroken reps Ground To Overhead 75% bodyweight
Within 1 minute start:
10 Rounds For Time:
3 Handstand Pushups
6 KB Swings (24/16)
9 Air Squats
Within 1 minute after completion:
Do same number of reps of GTOH 75% bodyweight

This is the May “Painstorm” WOD from the CrossFit Affiliate Page. Scale GTOH load (approx 70-75% 1RM) and HSPU’s as necessary.

Tuesday, May 3, 2011

Squad Training

We are going to have a squad training session this Saturday from 130pm on.
Please post to comments if your available.
Moving foreword we will prob aim for a sunday morning. We will try and pick a day that suits the majority, so come & see me.
It's Game On



WOD For time;
1/2 Gasser
20 Wall Balls
1/2 Gasser
15 Wall Balls
1/2 Gasser
10 Wall Balls
1/2 Gasser
5 Wall Balls

3 x MAX reps T2B

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Monday, May 2, 2011


(Straight after Deadlifts, perform 10 OHS)

WOD - 4 Rounds
5 Deadlifts 70/50
5 Power Cleans (same)
5 Front Squat
5 Push Jerk
5 Box Jumps (High)

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Sunday, May 1, 2011

Affiliate Cup Team

What a great turnout today. Whilst we still have tomorrow morning left until the competition closes, I would like to thank everyone for their efforts right across the 7 weeks.
Ill wait till the "Open" oficially closes tomorrow & do a post on it some time through the week.

However, with only 4 weeks till Regionals CFP will have qualified in Top 30 & will be fielding a Team of 3 Males & 3 Females. We will be running "Squad" training through the week. If you are interested trying out for a spot on the Team, please register your interest by C.O.B Monday 2/5/2011. We will have a squad of up to 12. Once we get everyones interest, we will arrange a training schedule that best suits the group.
I understand everyone has different schedules, but im sure we can make it work where most of the squad is there most of the time.
We have 4 weeks to get ready Team..