Friday, September 30, 2011


Reminder that Team Training is at CFP tomorrow 10:30am


Was Great to see Sarah home safe from deployment, & Awesome she found time to pop in for a WOD last night.

Deadlift - 3@85% - 3@90% - 3+@95%

Run Big Block
(Sprint the 1st 15sec of every minute)

2min Transition

6 Back Squat - 3/4 BW
1 Strict Pullup
6 Front Squat
3 Strict Pullups
6 Back Squat
5 Strict Pullups

(Use a combination of MIXED GRIPS & throw some Rope pulls somewhere in the mix)

Post to comments

Wednesday, September 28, 2011

Work Rest

5 Rounds

MAX Reps G2O 80/50 - 30sec
Rest 30sec
MAX Rep Latteral Bar Burpee
Rest 30sec

Skills 20min

For Time

5 DB Thruster 45/35
Sprint 2X30m Flying Start
Rest 30sec
10 Chest Slapping Pushups
Sprint 2X30m Flying Start
Rest 30sec
15 Ball Slams
Sprint 2X30m Flying Start
Rest 30sec
20KB Swings 32/24
Sprint 2X30m Flying Start

*Mark out a 40m run with a cone at 10m into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 30m mark. Sprint the last 30m at full speed. Stop then turn around & Sprint the return leg.



Post to comments

Some of "The Night Owls"


Squat Snatch
5 @80% - 5 @85% - 5+ @90%

Hang Power Snatch
Ring Dips

Tuesday, September 27, 2011



3 Rounds

30 x Wall Balls (9/6kg) 11/9ft
20 x Toes to Rings
30 x Box Jumps 24/20
2 x Rope Climbs

Within 5min of finish
Find Max weight & reps OHS in 2 attempts. 
Score is reps X weight 

Monday, September 26, 2011


Just a Reminder that the 6am & 9.30am sessions on Tuesdays & Thursday and the 7am session on saturday will be run at our brothers box at CFS. This will give the CFS lab rats & sunshiners a chance to train at their home box a couple of days a week. CFS is located @ Unit 4a Gallipoli street St Marys. Just behind the Mamre Road McDonalds


Swartz's CrossFit Melbourne - 2011 Challenge

Premier Event in Melbourne, Swartz's CF is hosting the 2011 Challenge on the 6-7 November.
904 Glenn Huntley rd Caufield, Sth Vic.
It's an individual event catering for the RXD athlete and also has a Masters [45+].

Click here for Registration an follow the links

Crossfit Aphesis - Last One Standing "Beyond Failure"

This Event is an individual [RXD/Int/Beg] and a teams event [4 athletes], at CF Aphesis, on the 6th November.
Although there is only 1 WOD for the teams event, it's a good event for anyone who iswants to compete, but are a little unsure and if anyone is superkeen, you can compete in both the teams and individual.
Unit 15/13 Swaffham rd, Minto

Click here for registration details

Lynne with Sam Briggs, 4th at the 2011 CrossFit Games

Lynne and Sam completed the hero wod FairBrother at Sams home box CrossFit 3D in Manchester. Fairbrother is 10 rounds of 3 hspu,8c2b pullups,2 deadlifts@100kg


Back Squat
5 @80% - 5 @85% - 5+ @90%
Strict Press
5 @80% - 5 @85% - 5+ @90%
*Perform Strict Press in between sets of Squat

In 5 min find max rounds of 30 Double Unders or MAX reps if less than 30
1min transition into
3 Rounds
4 Front Squat + 3 Push Press + 2 Push Jerk + 1 Split Jerk @1/2 Body Weight
1 Bar M/U into 5 KTE
Sprint Honest 200m

Sunday, September 25, 2011


I often get asked how do I come up with some of the WODs or occasionally someone might even ask "So do you ever train? Iv never seen you"
So here's some answers; whilst I'm not claiming to have come up with the pushup (although I am claiming Toes Through Rings) I do experiment with combinations of elements from time to time. I have an outline for the month & depending where we are at with Athletic development, I decide which movements & metabolic pathways I want to hit & that's a simplified way of how I factor what WODs to do.
So do I ever train? I actually get this a bit.
When we started the Box & the Games days started to really take on I made the decision to focus 100% on Coaching (I'm a far better Coach than Athlete anyway) but I have observed other Coaches that owned other boxes try & juggle the 2 (Coach/Athlete) & felt both left wanting at times.
Whilst at some boxes the Coach will jump in on the session (& in 2 years iv even done this myself on 3 or 4 occasions when a small group of experienced Athletes have made up the session)
I generally do my own training throughout the day in between classes.
I thought I'd post this vid of me playing silly buggers.

Saturday, September 24, 2011

Crossfit Newcastle - Made of Steel 2011

Crossfit Newcastles Annual games day is on again, 29-30 October
1 Stephen St Georgetown
Newcastle, NSW 2298
This will be a great weekend, with a good showing from the CFP Team

Click here for Registration Details

CrossFit Athletic- Battle of the Beaches

It's on next weekend Subday 9th Oct
Warehouse 15, Tradewinds Precinct
10 - 18 Orchard Rd

Click for Registration Details

Team Training

Just a reminder that Team Training is at CFS today at the usual time of 10:30am

Friday, September 23, 2011


Squat Clean
5 @80% - 5 @85% - 5+ @90%

(Every 3min for 3 Rnds, REST 2min between Rnds)
Run 100m
1 Rope Climb 15/12
5 Burpees (15cm touch on jump)
MAX rep Dbell/KB Thruster
(Max kg is score)

REST 3min

Run 1.6km (8min cap)

Post to comments

Thursday, September 22, 2011

Games Days

Since the finish of the Crossfit opens, there has been a games day at a Crossfit Box every month. 
The following games days have been released. 
9 October. Crossfit Athletic (Northern Beaches)-Battle of the Beaches
30 October. Crossfit Newcastle -Made of Steel
6 November. Crossfit Aphesis (Minto)-Last Man Standing, teams event
27 November Crossfit South West Sydney (Campbell Town)
I'll post links to the registration as they open. 


Nicola with a new 1rm 80kg






5 @80% - 5 @85% - 5+@90%

1 deadlift @85%
1 round of Cindy (5 pull-up, 10 push-up, 15 air squat)
2 deadlifts
2 rounds of Cindy
3 deadlifts
…continue up the ladder as high as possible in 15


Wednesday, September 21, 2011

FGB "Night Owls"

FGB "Sunshiner's"

FGB "Lab Rats"

Fight Gone Bad

Three rounds of:
Wall-ball, 9kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 30kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 30kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday, September 20, 2011


Snatch Complex use 50% of Squat Snatch true 1rm
10min to warm up
1min on - 1min rest For 5 working rounds, focus on SPEED through the middle
Power Snatch + 2 Hang Power Snatch + 3 OHS
(No dropping bar during complex, but can stop & re grip after last OHS into 2nd rnd)

With a continual running clock
In 3 min run 400m + Max Reps Pullups
Rest 1min
3 Rnds (8min cap)
8 HPS 43/30
16 KB Swings
5-10-15-10 Shuttle
12 min mark
In 3min run 400m + Max Rope Ascents

(If you dont complete the 3 rounder within 8min, simply record your reps & start the 400m run)

Post to comments

Monday, September 19, 2011


D/Bell or K/Bell Strict Press
3 x 10 + 30sec Handstand holds straight after every set

1min on 1min off for 5 rounds
10 KB Front Squat + 5 MAX Height Box Jump
*Pick a weight that you can do the 10 Front Squats within 30sec

WOD - 10min limit
(Once you start your 1st Deadlift you can't drop bar till your last HPC or start round again)
5 Deadlift + 4 Hang Power Clean 70/50
15 TTB
4 Deadlift + 3 Hang Power Clean
12 KTE
3 Deadlift + 2 Hang Power Clean

(It's no Typo. The middle gymnastic round is KTE so stay focused when your approaching the bar)

Sunday, September 18, 2011

Saturday, September 17, 2011

7am "Catch Up Session" or 10:30am Team Training

I'm yet to see any children that find themselves at CFP or I see as passengers in cars that drive past slowly on their way to other units not have that look of "wow, I wanna go inside" I wonder if 20 treadmills lined up & machines in the land of Globo land get a kid curious?
I believe having children witness (in a safe environment) their parents train sets them in the right direction for later in life. From what iv witnessed here at CFP, the children of all the clients I train see the gym as a place to look foreword to attending & not a necessary distraction to their week.

Friday, September 16, 2011

Team Training & Numbered Athlete Meeting

Just a reminder that Team Training is in full swing again in the usual timeslot of 10:30am. We have a Numbered Athlete meeting straight after if you can make time.
We want to pitch a few ideas around regarding the Numbered Athlete process & would love your input. One of the topics is the 3 games day qualification. A couple of years ago there was 3 a year now they are every 2nd weekend if you hunt around.
Your input would be appreciated even if you cant make training.


Clean Complex
10min to warm up then Perform On the Minute for 7min, starting with 1 cycle the first minute, then 2 the next & so on. Restart from 1 again if you have any incomplete rounds.
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean 60/43

Partner Up
Run 400m
Perform Max Rep Pullups
NOTE: First person from run can start pullups straight away but must be still on bar when partner completes run. Once both partners have completed the run you must get on the bar. Both can do pullups at same time.

See where it all began

Push Ups 20-19-18-17-16-15……….4 – 3 -2 -1
Sit Ups 1 - 2 – 3 – 4 -5 – 6……….17-18-19-20

Thursday, September 15, 2011

Go Kat Go

Kat's sister Helen started with us a little while back so she could increase her fitness in order to pass the Navy physical. She passed with flying colours.
There's no greater compliment than when someone recommends something to a loved one or close friend.
Well shortly after Helen left for her Navy Bootcamp, Kat come to us. She has been a regular Tuesday & Thursday Night Owl now for some time. She travels an hour to get to us & I can count on one hand how many sessions she has missed in close to a year.
GREAT work Kat.

Some of the Night Owls


CFP YADP Beep Test

Jake using the CFP Spirit Level

6am Snatching


Jude toughing it out in last nights Bear Crawl/Tyre Flip Finisher. Over the course of a week i get to Coach all the time slots & the buzz in the Box has been Great. Its hardly felt like work.
Thank You.

20 Power Snatches + 3 Split Jerks + 30 sec. Plank Hold

15 Power Snatches + 5 Split Jerks + 40 sec. Plank Hold

10 Power Snatches + 7 Split Jerks + 50 sec. Plank Hold

5 Power Snatches + 9 Split Jerks + 60 sec. Plank Hold

*Use DB or KB & reps are to be performed on each arm.

Wednesday, September 14, 2011

Another Full House With The Lab Rats


Deadlift - Deload Week
1 Arm - 1 Leg Deadlift - Use KB or D/Bell
(Work to 5reps each arm & alternate between same arm, same leg & opposites)
Double the weight & Perform Tabata Deadlifts

Conditioning WOD Work - Rest
Every 3min perform

10 Front Squat (Unbroken)
Bear Crawl Agility
10 Box Jumps (Alternate Heights) 30+26/24+20
5-10-15-10 Shuttle

Post to comments

Monday, September 12, 2011


Squat Snatch
1 @85% - 1 @90% - 1+ @95%

WOD -15min Ladder
1 OHS 50/35
1 round of (5 M/U or 5 Ring Dips 10 push-up, 15 air squat)
1 round of (5 M/U or5 Ring Dips 10 push-up, 15 air squat)
Continue up the ladder as high as possible in 15min

Friday, September 9, 2011

Team Training

Team Training will kick off tomorrow at 10:30am however the Numbered Athlete "Input Meeting" will be next week as Jody is away this Saturday.

Tomorrows Team session will be an opportunity to hone some individual skills & test your limitations etc.
It's going to be great getting that "Team" buzz on a Saturday again.


Back Squat
1 @85% - 1 @90% - 1+ @95%
Strict Press
1 @85% - 1 @90% - 1+ @95%
*Perform Strict Press in between sets of Squat

Run 800m
30 Deadlift
20 Hang Power Snatch
10 Shoulder to Overhead
Run 800m

Note: Weight on bar must be same on all movements

Death By Pullups (In a Hurry)
Do 2 pull-up the first minute, 4 on the second minute, 6 on the third etc. continuing as long as possible. 

Post to comments

Thursday, September 8, 2011


Squat Clean
1 @85% - 1 @90% - 1+ @95%

15 - 12 - 9 - 6 - 3
Hang Power Clean 60/43
Bar Facing Burpees

Post to comment

Wednesday, September 7, 2011

MAX Reps

The 6am was rocking. Nearly a full house today.

Ropes: Climbing & Skipping

WOD - 20min AMRAP
Double Unders
Pullups (Pushups)

Run 400m + 1 Rope Ascent

Finish with Pullups the 1st Rnd then Alternate Pushups
**Mistake Clause
If you make a mistake on any Attempt or are not happy with result, you can re - attempt. But you must run a 1/2 Gasser (At Speed) You only score your higher rep attempt. Not both.

Post to comments

Tuesday, September 6, 2011

CFP Night Owls Victorious

With a score of 53 @ 82kg The CFP Night Owls take it out. Controversy a plenty with CFS possibly disqualified.

6am Vs 9:30am Vs PM, CFP & CFS

1 @85% - 1 @90% - 1+ @95%

WOD - 4 Rounds
5 C2B Pullups
10 Pullups
5 Goblet Squats 24/16
15 KB Swings 24/16
5 Goblet Squats

In last Half hour of session group does AMRAP of 10m Bear Crawl with Growler. Use average body weight of who ever attends.

Monday, September 5, 2011


Squat Snatch
3 @80% - 3 @85% - 3+ @90%

Light PS "Isabel" 43/30
Run 800m
Lighter "Isabel" Rxd, deduct 10/5kg (No misses or start again. 3 strikes & move on)
Run 400m
*If you have 3 misses on "Lighter Isabel", when you move on to the run, ONLY run to the turnaround point 200m then WALK back the remainder. Use this time to think how you would approach "Lighter Isabel" if you had it over.

Post loads/time (thoughts if any) to comments

Sunday, September 4, 2011

Team Training & Numbered Athletes

With the weather warming up & Jody back & settled, we are going to start "Team Training" again on a Saturday. It will be similar as before, but ill post more details within a couple days. So get ready to rip it up Team.

You would have also noticed on the back board the question "What attributes etc do you find necessary / desireable in a Numbered Athlete?"
With the amount of Games days popping up etc, we think the "Numbered Athlete" process needs to be tweaked. Since we started Numbering Athletes it has evolved & we have a couple other ideas to run by everyone. Even if you cant make Team Training it would be good to have your input & opinion on things.
Ill do a post within a couple days with what time etc.

Friday, September 2, 2011

Open Box Saturday

Apologies for late post. There will be Open Box tomorrow from 8-10am. The regular 7-8am session will run as normal.


Back Squat
3 @80% - 3 @85% - 3+ @90%

Strict Press
3 @80% - 3 @85% - 3+ @90%

CINDY on the Minute for 7min
5 Pullups
10 Push Ups
15 Squats

REST 3min

3min AMRAP
5 Push Press 50/35
5 Wall Ball 9/6kg

REST 90sec

2min AMRAP
5 Box Jump 24/20
5 Burpee

Post loads/scores to comments

Thursday, September 1, 2011

Growler Transporter Coming Soon

I can see a day when People are seen traveling about with these. Instead of mountain bikes.

The "Night Owls" heading home

Graham on the "Low bar"

Youth Group

The Girls enjoying "Natures Gatorade" after a fun filled session.


The Rowing Experiment continues

Man Down during the 9:30

Speed & Power

Team Transport

1 X 800m
Rest 2min
1 X 400m

30m Growler Pull
Return Growler Push

3 D/Bell G20/Arm + 3 Pushups

*One person does Growler & Other does D/Bell AMRAP