Sunday, July 31, 2011

Congratulations Lynne 9th in the World

Lynne & Sue Oakman

GeoTagged, [N33.86312, E118.25924]

WOD 4 Results

Just before WOD 4 I let Lynne know that she would have to win the heat to go on to sunday. After chatting with Glenn beforehand we came up with a game plan. We all know that Lynne can wear you down the longer the workouts go but she was going to have to start fast as well, something that Lynne has worked hard on since the opens. It was going to be uncomfortable for her. When Lynne got to the power cleans I thought WOW, what a women to watch in action. Lynne is one of those athletes that you could make a movie after, she has the ability to draw emotion with her determination and heart. She finished the WOD 2nd, so missed out on a top 8 finish and will be a better athlete this time next year for the experience.


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WOD 3 Results

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At the end of WOD 3 Lynne ranked 7th and sitting 11th overall, she needs to be top 8 to go onto compete Sunday. In WOD 3 she completed her first Round of 2 Muscle Ups 8 Thrusters @ 43kg Unbroken. Rounds 2&3 seen Unbroken Muscle Ups but thrusters got heavy and needed to be broken up, she finished in 4.42. Lynne gave it her all and I know that everyone at CFP will be proud of her. Her next WOD is at 4.25pm LA time and she will need to be at least top 3 to qualify top 8. If you have any messages for Lynne post to comments and I will forward them on.
Courage Ferocity Pride

WOD 3 About to Start

Saturday, July 30, 2011

Saturday Make Up Day

With no 10:30am Team training on today, the Girls made the extra effort to set the alarm & brave the cold to make the 7am. They decided to have a crack at Lynne's Chipper WOD she will do tomorrow.

For time:
10 Handstand push-ups, head to 3" high target
20 Wall ball shots, 6kg ball to 9' target
30 Toes-to-bar
40 Power cleans, 95 pounds
50 Burpees
60 Sumo deadlift high-pull, 55 pounds

WOD 2 Results

At the end of WOD 2 Lynne ranked 17th, even after a PB in the warm up area twice of 123lb and then another PB of 125lb in the arena. The PB didnt come easy. Lynne missed her first attempt at 125lb. We planned in the warm up area that if she missed the lift she could drop back to 115lb to get a score on the board. Moments as a coach I love is when an athlete backs them-self. And thats exactly what Lynne did on her second attempt and made the 125lb. After day 1 Lynne is ranked 16th. She will need to make up ground tomorrow and with WODS more suited to her and Lynne's determination she is a very good chance to fight her way in to a top 8 position and go on to fight it out on Sunday.

WOD 1 Results

After WOD 1 Lynne's ranked 10th. Only top 8 go on to Sunday. Day 1 serves up our least suitable WODS. WOD 1 was our least favorite met-con, short and sharp, Lynne has improved her ability to start fast since the opens and today she was fourth after the first set of OHS, push ups & shuttle runs. A missed rep called by Lynne's judge on the last rep of the 15 OHS seen Lynne having to re-snatch the bar and OHS 1 rep setting her back some time. Lynne finished the WOD in 5.16.

The line up

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Masters Arena 8.30am

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Friday, July 29, 2011

How many "Night Owls" can you name?

Lynne's Family & Friends on the Eve of CFG5

GeoTagged, [N33.83389, E118.25404]

We decided to stay at the Hotel for dinner tonight as the food has been road tested all week. Lynne was joined by her husband Dave who flew in today, her friends Jesse, Tina, Natasha & Joseph and the CFP crew. We kept moving today so Lynne had a light jog and stretch with Margaret and spent some time relaxing by the pool. At 3pm we went to the home depot centre and had a briefing on the standards of movements for the first 2 WODS. Lynne's first WOD will be at 10am LA time and the 2nd WOD 3pm. If you have any well wishes post to comments and I will pass them on in the morning. 3,2,1, Go Lynne & Go CFP

How many Sunshiner's can you name?

Some of The Lab Rats Fighting it out


WOD - Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three rounds. The stations are:

Wall-ball 9kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull 34kg (Reps)
Box Jump 20" box (Reps)
Push-press 34kg (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Choose 1
You have 10min to find a heavy single, then strip weight to 75% & perform 30sec MAX reps with 1min rest. Repeat for 4 cycles

Thursday, July 28, 2011

Glenmore Park Brumbies U/8s

Lynne's Final Session @ CrossFit Paradiso Venice Beach

GeoTagged, [N33.83244, E118.25827]

With the WODS released early this morning we had the opportunity to work on tactics for WOD 2 @ CrossFit Paradiso, Venice Beach. A 4min Max Rep Clean & Jerk gives you 2 quality attempts with the possibility of a rushed 3rd one so Lynne found her starting point today with a plan for her next 2 lifts depending on how well she lifts the first one. The other thing for us to consider is that weights in the U.S are in pounds not kilos so there could easily be confusion, especially under the stressful environment of competition but Lynne has it sorted with a straight forward simple strategy, she knows her starting point and she knows where she is going.


The Sunshiner's got to go outdoors.

The Lab Rats

Lynne's preparation continues at CFP with the Team sampling WOD 1.

Lynne's Checked In. No. 453

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Lynnes WODS are Up

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Friday WOD 1
OHS 30kg
Push Ups (Release hands @ Bottom)
140m Shuttle Run,decreasing each round to 100m then 50m

Friday WOD 2
Find 1RM Clean & Jerk in 4mins

Saturday WOD 1
3 Rounds for time
2 Muscle Ups
8 Thrusters 47kg

Saturday WOD 2
10 HSPU to 2 Ab Mats
20 Wallballs 6kg/9th
30 T2B
40 Power Cleans 43kg
50 Burpees
60 SDHP 25kg


Masters WOD 1

Event 1
For time:
21 Overhead squats 95/65lb
21 Hand-release push-ups
150 yard Shuttle run
15 Overhead squats
15 Hand-release push-ups
100 yard Shuttle run
9 Overhead squats
9 Hand-release push-ups
50 yard Shuttle run

Lynne will be battling through this on Friday. Give this one your all Team & I'm sure Lynne would love to hear your comments & any thing that might help during this WOD.

Wednesday, July 27, 2011

GO TO: ESPN3 Live Streaming The CrossFit Games

CrossFit 310's 9.15 Class

GeoTagged, [N33.83202, E118.29022]

WOD 2 for Lynne @ CrossFit 310 Redondo Beach

Thanks to Chris for sharing some technique tips on tyre flips and for introducing the CFP crew to Wall Throws. Lynne joined the 9.15am group this morning along with Courtney, Tysha, Xena, & Margaret. CrossFit 310 had a brutal session yesterday so they were just getting moving today. Lynne did a partner WOD of 50 pullups, 50 wall throws & 100 double unders with Courtney. Tysha & Xena partnered and Margaret was being held back by me. Lynne finished with some snatch @ 30kg and Muscle Ups on Metal Rogue Rings to get used to them. It's a good thing Lynne likes to train in the heat because it is hot here in LA. We are resting this afternoon and will have a light hit out tomorrow.


400m run
15 TTB
10 Power Clean & Jerk 60/43
200m run
10 Power Clean & Jerk
15 TTB
400m run

3 Rounds
MAX rep Ring Dips
MAX rep Double Unders

Tuesday, July 26, 2011

Lynnes 1st WOD in LA. CrossFit Longbeach

GeoTagged, [N33.83149, E118.29021]

After a long day on Sunday including a 13hr flight, watching a David Beckhams LA Galaxy v Manchester F.C soccer match/re-con of the home depot centre it was an early night for Lynne last night and no training. We woke up around 9 this morning and Lynne, Xena and Courtney just got moving with a 30min steady jog whilst I planned a session at CrossFit Long Beach. We hit long beach at 3 and Lynne did a 3 round 5&5 snatch/hspu WOD with Chad the owner joining in. She trained well, especially the 35kg snatch. HSPU on parraletts proved challenging but manageable. Tomorrow we are off to another box to do a morning session so I will keep you updated with Lynne's training and comp via the blog.


KB Squat
KB Thruster
(MAX Total kg in 90sec)

FGB "Growler Style"

Monday, July 25, 2011


Snatch Balance
Heavy Single

WOD - 12min AMRAP (Stolen from CrossFit One World)
5 Power Snatch - 50/35
10 KB Swing 24/16
15 Box Jumps 24/16

Post loads/rounds to comments

Friday, July 22, 2011

Team Growler

CFP & CFS Sponsored Brothers U16s had their final hit out tonight at CrossFit Penrith. Here some of the Team are showing what a 5 man Growler run looks like.

2 for 1

Work a skill or a missed strength session

WOD #1 (10min Cap)
3 Rounds
10 - OHS - 61/43
50 - Double Under's

2min Recovery

WOD #2 (7min Cap)
3 Rounds
5 - KB G2O - L -24/16
10 - Goblet Squats
5 - KB G2O - L

Games Days & Team Event at Never Quit

Games Days

With the explosion of CrossFit-the sport of fitness, we seem to be having a games days pop up nearly every week. But the question for us as athletes is which ones should we go to?

If your goal is to just have fun with your team mates from the box then compete in and support as many of the games days as you can like the upcoming games day at Never Quit. Most games days have a beginner and intermediate level as well as Advanced so check with your coaches first before commiting so that you represent yourself and CFP as best you can. Due to the high number of games days, we will not always have a coach or a captain at these games days but a numbered athlete will most likely be there if you have any questions or need a little extra encouragement.
If you want to be a serious contender at the CrossFit Games in Carson, either individually or as a part of the affliates cup team then you have a season of competition now that is planned out by CrossFit with the CrossFit Games in July, the Regionals in May and the opens in March and a series of games days that will be set out by CrossFit Penrith after the Games as we are still preparing Lynne for the Games, and this will be a guideline for you to develop towards your goals. Either myself, Glenn or Veronica will attend these games days to help further your development. We still encourage you attend games days to support your team mates and, if your coach thinks it will help your development as an athlete, to compete as well.

Team Event
Teams are registered, We just need 1 team member to pay for the team in whole before the end of the week as set out by never quit. Follow this link for Payment details and Games Day Info

Team Name CFP Adv
Brendan Plummer
Michael Pearson
Courtney Fitzharris
Madeline Sturt

Team Name CFP Beginner/Intermediate 1
Mitch Bennett
Mick Dykes
Jen Stagg
Gabrielle O'Dempsey

Team Name CFP Beginner/Intermediate 2
Tony West
Brendan Brown
Shendi Brown
Amanda Freeman

Team Name CFP Beginner/Intermediate 3
Kylie Rush
Melissa Ferrari
Vanessa Pericich
Lisa Sturt

All the best for the games day

Thursday, July 21, 2011


Front Squat

WOD - 3 Rounds
1 Rope Ascent
2 Rounds of CINDY
(5 Pullups - 10 Pushups - 15 Squats)
3 Hang Power Clean - 60/43
1 Split Jerk 60/43

Wednesday, July 20, 2011


Skills (Choose one)
Rope Climbs
Muscle Up False Grip through Transition
Strict Muscle Ups

WOD - 21-15-9
Wall Balls 9/6kg & 11/9ft
SDHP 43/30
KB Swings 24/16

Tuesday, July 19, 2011


Clean (Full Squat)

WOD - 20min AMRAP
30 Double Unders
10 DeadLift 70/90
30 Double Unders

At the end of every round, alternate between 5 Strict Pulls Ups and a 400 Metre Run, starting with the Pull-Ups.

Post loads/rounds to comments

Monday, July 18, 2011


Welcome to skill of the week. Here you will have the entire week to work on something. No more standing around in that 5-10min window before or after a session. Have fun.
Skill of the week
KB Swing to Goblet Squat

Power Snatch
MAX reps 75% of heaviest PS

WOD - 3 Rounds
CFP 200m
15 Toes through rings

Post loads/time to comments

Friday, July 15, 2011


Bar WarmUp (5 reps)

Muscle Snatch + OHS + Snatch Balance
Snatch Pull + HPS + OHS + Snatch

Warm Up (2 Rounds)
5 Box Jumps
1/2 Gasser

Run 800m
30 Snatch
Run 800m


Thursday, July 14, 2011


Anything with a KB or DB
Examples are H2H KB, TGU, Snatch, Clean etc

WOD - 4 Rounds
400m run
15 Box Jumps (High)
5 G2O KB (Right arm) 24/16
5 G2O KB (Left arm)
MAX pushups (Release at bottom)
*On rounds 2-4, you can perform pushups at any stage of the round.

Tuesday, July 12, 2011


Snatch Grip Deadlift
5 Attempts - Find MAX Height Box Jump

WOD - 12min AMRAP
5 Deadlifts - 120/90
10 Ring Dips (or MAX reps if less than 10)
20 Double Unders (30 seconds MAX)

Post loads/rounds/reps to comments

Monday, July 11, 2011


Strength-10min Limit
Squat Clean Find a Heavy Single
Squat Clean 75% of Heavy Single every 30secs for 7mins

WOD-3 Rounds
CFP 200m Run
21KB Swings 24/16kg
12 Pullups

Friday, July 8, 2011



D/Bell or KB Split Snatch

WOD - 3 Rounds
15 bar facing burpees
15 overhead squats (43/30)
15 knees to elbows
100 D/Us or MAX REPS IN 90seconds

Thursday, July 7, 2011




Strength (25min limit)
Power Snatch
(Find Heavy Single)

WOD - 6 Rounds
3 Power Snatch - 75% of Heavy Single
Max Ring Dips

Post loads & reps to comments

Never Quits 2nd Birthday

Check link for more details

Wednesday, July 6, 2011


WOD - 20min AMRAP
5 Hang Squat Clean 60/43
1 Rope Ascent
*At some point, during the AMRAP you must complete
1 Growler Run - 60/40
1 400m RUN
1 300m ROW

Tuesday, July 5, 2011

Patrick 180kg on Growler Ladder

10m length Starting at 60kg & increasing 20kg each successful run

Kat displaying full lockout


Perform Handstand Hold between sets


Strength (25 min limit)
Jerk (Split or Push)
Find Heavy Single

WOD - 5 Rounds (CrossFit Football)
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Post loads/time to comments.

Monday, July 4, 2011



WOD - 3 Rounds (Main Page)
Front Squat 60/43
Burpee Pullups

Saturday, July 2, 2011

Invitation to all CFP & CFS members

Hi Team,

Glenn and myself would like you to join us at CFP 5.30 saturday the 2nd of July to watch the footage we took from the CrossFit Opens. It was a great journey, so many great things happened during the 6 weeks and we wan't to share the experience with you all. We will be making coffees and serving cake from 5.30 with the viewing kicking off at 6pm. Having 2 great teams like CFP & CFS we know you will want to contribute, but let us entertain you to say thankyou for your efforts & support during the opens, regionals & in helping prepare Lynne for the CrossFit Games. If you want to bring anything, bring yourself and a comfy seat if you find boxes are only good for doing box jumps on.
Lynne has helped organize an after party at OSSO Steak & Ribs in Panthers as well with platters of food like Roast Duck shank with coriander salad, Pork Belly with fig jus, grilled prawns with lime aoli, assorted mini quiche, smoked salmon on melba toast, marinated chicken fillet skewers & pork ribs in honey glaze. Sounds good. The after party is $45 per head for the food and knowing the cocktail list and the quality of them you probably want to bring a little bit more. OSSO can accomodate 30 people for the after party. If you have put your name down on the list Lynne organized, payment for the party can be fixed up at your next session.

Looking for a great night,



Friday, July 1, 2011


Bar WarmUp (5 reps)

Muscle Snatch + OHS + Snatch Balance
Snatch Pull + HPS + OHS + Snatch

Warm Up (2 Rounds)
5 Box Jumps
1/2 Gasser

Run 800m
30 Snatch
Run 800m

Post load/time to comments