Wednesday, August 31, 2011

Growler Fun


What better way to enjoy this great weather.

Partner WOD
Athlete (A) performs 30m Drag, then turns Growler around & pushes back.
AT SAME TIME
Athlete (B) performs AMRAP 6 DB Snatch + 3 Pushups

31/8/11


Good group in the 6am today. A couple of The Lab Rats in action.

Strength
Squat Clean
3@80% -3@85% - 3+@90%

WOD
10-1 Squat Clean Thruster
1-10 TTB

Tuesday, August 30, 2011

6am Coffee Delivery


Chris from CrossFit Oxigen must have read my mind! Thanks

Skills
TGU + Rope or missed Strength


WOD - 3 Rounds

3 D/B or KB Squat + 1 Split Jerk 45/35lb
Lateral Hops + MAX Broadjump on last
1 TGU (L)
1/2 Gasser (Waiters Walk)
1 TGU (R)
1 Rope Ascent
200m

Time permitting
(Growler Party)


Monday, August 29, 2011

29/8/2011

STRENGTH
Deadlift
3 @80% - 3 @85% - 3+ @90%

WOD - 15min AMRAP
5 OHS 60/43
7 Supine Ring Pull Up
9 Box Jump 24/20

*At the 5min mark perform a 400m run

Sunday, August 28, 2011

Strength 101

Here at CFP we can be a bit mysterious at times.  Don’t worry, it’s not you, it’s us.  We don’t always communicate well.  Since we’ve been getting some questions about our strength programming I thought “hey, wouldn’t it be weird if I actually talked about training on the blog?”.  Yeah, it would be weird and I like to get weird at times. So today, I’m going to give you a very basic breakdown of the strength portion of our programing.

Essentially, we’re working off a slightly modified version of Jim Wendler’s 5-3-1 program.  For those who don’t know, Jim Wendler is a successful power lifter who developed the 5-3-1 method.  Each lift is performed once per week on 4 separate days.  For us this means Deadlift Monday, Cleans Tuesday, Squat/Press Thursday and Snatch Friday.  We will alternate between 4 Strength days one week & 3 the next. Because Crossfit has us mastering many skills, we must not neglect practicing the others. There will still be Strength at medium to light loads popping up in our conditioning portion of sessions. The waves refer to the load and volume we perform.  In wave one, also known as the “5″ week, we do 5 reps of a lift at 75% of a 1RM, 5 at 80% and then as many reps as possible at 85% of our old 1RM.

Moving on, wave two is the “3″ week, we lift 3 reps at 80%, 3 at 85% and max reps at 90% of our 1RM.  Wave three is the “1″ week, 1 rep at 85%, 1 at 90% and max reps at 95% of our 1RM.  The fourth wave is a “de load” week.  Wendler goes with lighter weights as a sort of reset.  We instead use this week as a chance to work on other lifts.  This creates a natural de load by changing up the type of lifts without sacrificing a week at sub maximal loads.  From here, we will go through another cycle of 5, 3 and 1 weeks and then on the 8th week or second time through all 4 waves we will retest our 1RMs.  Please post any questions or constructive criticism to comments and remember,2012 is around the corner.  Get strong while you can if you want to survive the apocalypse.

Saturday, August 27, 2011

Friday, August 26, 2011

CFP's All Terrain Growler



Benchmark Saturday

There will be Open Box tomorrow from 8-10am. The scheduled 7am session will run as normal. Whilst there will be a couple of Coaches in the box, we won't be able to Coach like we will in the 7am session.
We will be doing 1on1 Personal Training during this time. We will be able to answer any questions & keep an eye on things, but please don't "Substitute Open box for a scheduled Coached session"

26/8/2011


STRENGTH
Squat Snatch
5@75% - 5@80% - 5@85%

WOD - 15-10-5
Hang Power Snatch
Wallballs 9/6kg - 11/9ft
Pullups

Post to comments

Thursday, August 25, 2011

YADP Growler Cam




25/8/11


25/8/11
25/08/2011 5:18 AM


STRENGTH
Back Squat
5 @75% - 5 @80% - 5+ @85%

Strict Press
5 @75% - 5 @80% - 5+ @85%
(Perform these in between Squat sets)

WOD - 8min AMRAP
10 Thrusters
(Choose weight, & for it to count as a round, 10 unbroken reps must be performed)

REST 3min

4min MAX reps 2 M/U+2 Bar M/U then add a rep every round

Rest 90sec

2min MAX reps Behind Neck Push Press 60/43


Wednesday, August 24, 2011



24/8/11

WOD

100m Farmers Carry (Heavy)

10m Bear Crawl foreword

10m Bear Crawl backward

10 Renegade Manmakers (45/35)

10m Lateral Burpee ladder

10 Chest Slapping Pushups

100m Sprint

10m Bear Crawl foreword

10m Bear Crawl backward

CFP 200m Sprint

20 Box Jumps 30/26

20m Overhead Walking lunge

20 Strict Pullups

CFP 200m Sprint

Tuesday, August 23, 2011

23/8/2011

Strength
Squat Clean
WarmUp
5 @75% - 5 @80% - 5 @85%
+ 3 Sets of MAX reps Strict Pullups (Do these straight after each working set)

WOD
10-1 KB Snatch 24/16 & 1-10 Ring Dips
At some point during WOD, perform a 1min row for calories

Monday, August 22, 2011


22/8/2011


Strength
Deadlift
5 @65% - 5 @75% - 5+ @85%

WOD - 17min Cap
Individual or Group (Partition as needed)
79 Squats
79 KB Swing 24/12
79 Push Up
79 Pullup
79m Run

Friday, August 19, 2011

Breakfast in 2:11 CFP Style


6am Special Finisher


19/8/2011


Warm Up
200m run
5 Burpees
5 DB Power Snatch
5 Lateral Bar Burpee (Broadjump on last)

WOD
The first round of the Benchmark "Girls" "Fran, Nancy, Annie and Helen.
21 Thrusters 43/30
21 Pullups
400m Run
15 OHS 43/30
50 D/U
50 Situps
400m run
21 KB Swing 24/16
12 Pullups

Wednesday, August 17, 2011

Maintenance


Was Great to see everyone performing some Maintenance at the conclusion of the WOD last night. If you don't roll out, then you should try. Your body will love you for it.

17/8/2011

WOD - Stolen from CrossFit Football
Complete
9 Squat Clean & Jerks
Sprint 1 Gasser
6 Squat Clean & Jerks
Sprint 1 Gasser
3 Squat Clean & Jerks
Sprint 1 Gasser

*Go as Heavy as possible
*Recover as needed to sprint as fast as possible for Gasser

Tuesday, August 16, 2011

Belinda Getting a Red Band Assisted M/U

What I like about the band set up this way is it allows you to go through the "Transition" phase in a realistic fashion. Whilst it obviously does assist, it won't reward too big an error as we see on Belinda's 2nd attempt where her hands were too wide.
I must say I sprung the idea of Belinda attempting this right after the WOD at 6am. Well done Belinda.

Double WOD


How cool is this! This is one of the banners from Regionals. Ben from Reebok put a couple aside & held them for us, the other is going to CFS. Thanks Ben.

WOD # 1 (15min Cap)
3 Rounds
Run 600m
10 CTB Pullups
2 Rope Climbs

10min Active Recovery

WOD #2
3 Rounds
10m Walking Overhead Lunge 45/35lb DBell
10 DBell Snatch 45/35
10 KTE


Post to comments

Monday, August 15, 2011

15/8/2011


The growth of CrossFit has been pretty cool to be a part of over the last few years. How BIG do you think it will get?
Strength
Deadlift
Find 1rm

WOD - 15min AMRAP
Growler Party - Teams of 3-4

10m Growler Push (High Grip) return 10m (Low Grip) 80/60
10 KB Swings 32/24
1/2 Gasser

Example of a group of 3 athletes. Athlete #1 pushes Growler High Grip to 10m mark then Low Grip back to original starting line as fast as possible, then immediately does 10 KB Swings and then a 1/2 Gasser. As Athlete #2 jumps on the Growler to do his/her push to 10m mark and back. Once Athlete #1 is finished with KBs, and 1/2 Gasser, he/she rests until Athlete #3 finishes Growler – then jumps on the Growler and repeats the cycle.


Sunday, August 14, 2011

Benchmark Challenge/Experiment

If you are new to CFP or have only been Crossfitting for a little while, you have probably heard the term "Benchmark" you will see our leader board at the front of our class above the white board. I often refer to these as a CrossFitters resume. While by definition CrossFit workouts are by definition always varied and different there are several CrossFit workouts you will see repeated every now & then. To quote Coach Glassman "Benchmarks can be used as a gauge for progress, a way to be challenged physically and mentally, and as a way to bring the CrossFit community together".


Some homework for next week is to check them out HERE and pick one you would like to track. We will do a "Benchmark" WOD sometime the week starting Monday 22nd. You will evaluate your time & then have a goal time you would like to do it in. I will then help you map out your strategy to head towards that goal. We will then re evaluate after a month. Keep in mind that if you pick a Benchmark stacked heavily in strength & that is your limitation, well lets face it, strength takes time so lets also be realistic with your goals. For eg; if someone wanted to choose GRACE & performed it in a time of 18min but would love a time of 5min, well 4 weeks aint gonna cut it.
But hey, lets have some fun with this & if your not sure what to do just come see me.
FTR, im looking at EVA & i already know what my goal is.

Saturday, August 13, 2011

Saturday Make Up


Great Vibe in the 7am this morn. It was great to see everyone make the effort to catch up on something missed & to the Competition Athletes who got their "Team Training" fix.

Friday, August 12, 2011

12/8/2011

Strength
Back Squat
1 rm


WOD - 15 min AMRAP
5 Front Squat - BW
MAX Pullups
400m Run



Thursday, August 11, 2011

11/8/2011


Strength
Strict Press
Find 1rm
Push Press
3-3

WOD - 5 Rounds (Courtesy CFFB)
10 KB Swings 24/16
15 TTB
50 Yard Shuttle run

Post to comments

Wednesday, August 10, 2011

10/8/2011


STRENGTH
Squat Clean
1 rm

WOD - "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.


Post Rounds to comments

Tuesday, August 9, 2011

9/8/2011

Strength

Squat Snatch

1rm



WOD #1 5min AMRAP

5 Power Snatch 50/35

10 Box Jump



REST 5min (During rest perform 100 Double Unders)



WOD #2 5min AMRAP

10 KB Swings 24/16

5 Sit Ups with KB overhead
*GET UP & DOWN TO/FROM SITUP VIA A TURKISH GET UP



Post loads/rounds to comments



Monday, August 8, 2011

Progress

Jen progressing from Blue to Red in one week. Well done.

8/8/2011

STRENGTH
Snatch Grip Deadlift
5-5-5

WOD - 3 Rounds
2 Rnds of Cindy
Max Ring Dips (If you have a M/U do from there)
*Cindy
5 pull up
10 push ups
15 squats

*Athletes that competed yesterday, roll out & Mobilize
*Athletes that didn't compete yesterday will have a mystery finisher.

Saturday, August 6, 2011

Never Quit 2nd Birthday

Hi All - just a few details regarding our Affillate Showdown comp this Sunday.

We have 65 teams registered to compete, so to help reduce delays in registering & destributing T-shirts, we are asking those who can, to please come earlier than our advertised 7am.

We will have people there from 6am to welcome you!

There will be a coffee van on site from 6am. We have also arranged to have hot breakfast & fruit salad available to purchase.

Please park on the street (Enterprise Circuit, Prestons) as we will be using our parking area like last year.

Another way you can help us to reduce waiting times is for you to print off the attched waver for each of your team members and bring them with you when registering.

We are looking forward to another great day with our CrossFit community, doing what we all love.

See you all soon!

CrossFit NeverQuit
Unit 3, 7-9 Progress Circuit
Prestons

Saturday "Make Up Session"


Only a few in this morning, with Never Quits 2nd Bday Team Comp on tomorrow.
Brian decided to experience his own little piece of HELL by doing El Diablo.

Friday, August 5, 2011


Saturday Team Training

Over the next few weeks whilst Jody is away, there is no Saturday Team training at 10:30am. It will start back up again in some form when he gets back. Until then, I am able to structure something in our scheduled 7am Saturday group. For those that don't know, Saturday is a "make up" session. So it won't clash with structure if you would like to do Team training.
Thanks to the girls last week who made the effort to get in.

Air Time for The Lab Rats


6/8/2011

WOD - A 3 min AMRAP
10-20-10 Shuttle Run
10 Wall Ball 9/6kg 11/9ft
15 KTE
20 D/Bell Snatch 45/35
1/2 Gasser Farmers Walk - D/Bell & 40kg/30kg Bar
30 Power Snatch 40/30
40 Latteral Burpees

REST 1min

WOD - B 6 min AMRAP
10-20-10 Shuttle Run
10 Wall Ball 9/6kg 11/9ft
15 KTE
20 D/Bell Snatch 45/35
1/2 Gasser Farmers Walk - D/Bell & 40kg/30kg Bar
30 Power Snatch 40/30
40 Latteral Burpees

WOD - C
10-20-10 Shuttle Run
10 Wall Ball 9/6kg 11/9ft
15 KTE
20 D/Bell Snatch 45/35
1/2 Gasser Farmers Walk - D/Bell & 40kg/30kg Bar
30 Power Snatch 40/30
40 Latteral Burpees

Thursday, August 4, 2011

Welcome Home Lynne

El Diablo

50 min limit
6 Rounds (40kg/30kg Use same weight for all lifts)
600m run
6 Squat Clean
6 Deadlift
6 Burpee
6 Thruster
6 Push-Press
6 Air Squat

Compare http://crossfitpenrith.blogspot.com/2009/06/el-diablo.html
Post to comments

Wednesday, August 3, 2011

The Girls getting ready


3/8/2011


Strength
Mystery Session


WOD - "Daniel"
50 Pullups
400m run
21 Thrusters
800m run
21 Thrusters
400m run
50 Pullups

*A version of this can be done today as a Team of 2-4 people.

Post to comments

Tuesday, August 2, 2011

Jen's Band Assisted Muscle Up



2/8/2011


Jen completing a band assisted MU

Skills & Measures
*Max L Sit
*Handstand Walk
*Weighted Pullup - M- C2B
*400m run
*Max Height Wall Throw 15/9
*Broad-jump
You have 2 attempts & can complete in any order

Strength
Deadlift
5-5 at 1:3

WOD - 3 Rounds
Max rep Squat @ BW
5 Burpee - Box jump 24/20

Post to comments

CrossFit CFP style in "The Pit" Venice Beach


Monday, August 1, 2011


Games Fever Continues

You have 20min to find a Heavy Single Clean & Jerk
Then
For time:

15 foot Rope climb, 5 ascents

145/115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents

165/125 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185/135 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205/145 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225/155 pound Clean and jerk, 1 rep