Thursday, December 27, 2012


(A) Strict Press 5-5-5
Split Jerk 10 Sets of 3 EMOTM

(B) 7 min AMRAP
7 Box Jump 24/20


3 min AMRAP
5 Box Jump

Wednesday, December 26, 2012


(A) - Perform any Strength Based Movement for 25min

(B) - Helen
3 Rnds
400m Run
21 KB Swings 24/16
12 Pull-ups

Monday, December 24, 2012

Run Forrest Run

The next couple of days is a Great opportunity to work on some "Goats" but what would also be really useful for tracking your progress is some accurate run data. If your staying around Penrith, I know Jamison Park just had the 400m track marked out. If your away then track down an athletics field & get your times for 100m, 200m, 400m, 800m & 1.6km. Stretch this over two sessions (am+pm or day1+day2)

An example session would be (Dynamic Warm Up Of Your Choice)
Session 1, 

Session 2

Sunday, December 23, 2012

Xmas Training Options

Monday 24th - Closed
Tuesday 25th - Closed
Wednesday 26th - Closed
Thursday 27th - 8am Group Session
+ 6-7pm Open Box
Friday 28th - 8am Group Session
+ 6-7pm Open Box
Saturday 29th - Open Box 8-10am

Saturday, December 22, 2012


5 Rounds
800m Run
30 KB Swings 32/24
30 Pullups

"Mini Eva"
5 Rounds
400m Run
15 KB Swings 24/15
15 Pullups

"Partner/Team Eva"
5 Rounds
Everyone Runs 800m
30 KB Swings (Only 1person works at any time)
30 Pullups (Same as swings)

Friday, December 21, 2012


Just a heads up to anyone & everyone who is coming to CFP for the 10am - 10.30am "Eva" Can you please park in the Street.
Each Unit technically only has 2 allocated spots & our neighbours are open for business tomorrow.
Thanks in advance.


(A) - Back Squat 5-3-1
Warm Up
1 x 5@40% - 1 x 5@50% - 1 x 3@60%
Working Sets 
1 x 5@85% - 1 x 3@90% - 1 x 1+@95% 

(B) - 12 minute Ladder 
(Perform 2 x MAX Broad Jump at Top Of Every Minute)
Barbell Complex 40/30kg + Horizontal Ring Pull
Barbell Complex = 1 x Deadlift + 1 x HP Clean + 1 x Press/Jerk (Any)

So the 2nd Round will look like this....
2xDL + 2xHPC + 2xOverhead + 2xRing Pulls
3xDL + 3xHPC + 3xOverhead + 3xRing Pulls etc
NOTE: Regardless what rep your on when the start of the next minute comes around, STOP & Perform 2 x Broad Jumps. Hips MUST Travel Below Parallel For Take Off & You MUST Launch In The One Movement, Then Land Under Control & Stop To Stand Before Turning Around & Completing 2nd Jump. (NO Squatting Then Half Standing & Stopping Then Quad Hopping)

Thursday, December 20, 2012


Get ready everyone, it's that time of year again....Eva time!

This year Eva will be held a few days before Christmas Eve, being this Saturday, & we have 2 times available. Our usual 7am timeslot & again at 10.00am for a 10.30 start (Approx)

As usual this is a family event so feel free to bring your family and friends.  

If you decide that you're going for a spot on the board, please let one of the Coach's know in advance so we can be prepared for you. Remember, in order to qualify for the board, you must have a judge. Otherwise If you just want to get involved and have a great workout there are lots of options available to scale the workout to suit.  How about Mini Eva, where the run and reps are halved or Team Eva, run and reps remain the same but partitioned between a Team of 2?

To help us prepare, please leave your name on the back board &/or leave a comment below if you are attending & if you intend to have any family etc attend. This helps us in a Haauuge way logistically 

Following the 10am session, why not bring a slab of meat & a drink as there will be a BBQ afterwards to enjoy.

Exact WOD options to come


Warm Up
Coaches Choice

WOD Prep
There's lots going on here guys, so take the time mobilizing etc & Prepare for each element. Your Coach/Coaches will be on hand to demonstrate standards, recommend scaling options where required & Coach you through all the movements.

(A) - A “Chipper” is a longer time domain WOD where you will “chip away” at each exercise. During this workout you will be utilizing all ten areas of physical fitness. So strap in, have fun, take it one exercise at a time, and enjoy today's "Chipper"
(40min Cap)
For Time
15x Squat Clean 50/35kg
20x Knees to Elbows 
25x Box Jumps 24/20"
30x Push Ups (HR)
35x Sit Ups
40x Walking Sandbag Lunge (**1 SEE BOTTOM OF WOD)
35x Double Unders (**2 SEE BOTTOM OF WOD)
30x Russian KB Swing (Use intended "Eva" weight)
25x Overhead One Arm DBell/KB Squat  (**3 SEE BOTTOM OF WOD)
20x Pull Ups
15x Ring Dips

NOTE: Whilst There's a 40min Cap, I DON'T envisage anyone needing that long.
(1) **Walking SB Lunge: Get the first sandbag you can grab (No Window Shopping) from "Lucky Dip" pile & perform 40 alternating stepped lunges & return bag to pile before starting DU's
(2) **PERFORM 50 "Battling Rope" as a sub.
(3) **DB/KB Single Arm OHS, Choose own weight. Just Keep Midline in Tact & partition reps as needed. Just do 25.

Wednesday, December 19, 2012


Warm Up - Tabata Squats (4 Rnds) + 200m run

(A) - Power Snatch
Build to a ME over 12min THEN drop to 75%
Finish with 4-5 singles
(1a) - Accumulate 10 Pistol Squats or Progressions (5 each leg) before commencing part (B)

(B) - 5 rounds - Complete as many rounds as possible in 3 minutes 
3 Power Snatch 43/30kg
6 Wall Ball 9/6kg - 10/9ft
3 Bar Facing Burpee
*Recover 1 minute between each 3 minute AMRAP


Here's a plug for CFP's Design & Engineer's BIGGEST Supporter Roger from Industrial Timber Finishing

Tuesday, December 18, 2012


(A) - Deadlift 5-3-1
Warm Up
1 x 5@40% - 1 x 5@50% - 1 x 3@60%
Working Sets
1 x 5@75% - 1 x 5@80% - 1 x 5+@85% 
**Perform Pistol Squats/Progressions between sets of Deadlift

(B) - *This is one continuous effort broken into 2 x 10 minute cycles which begin with an 800m run for time.

10 minutes to:
Run 800m for time.
With the remainder of the 10 minutes:
Establish a 3RM Power Clean.

10 minutes to:
Run 800m for time.
With the remainder of the 10 minutes:
Perform AMRAP 
5 Jumping Pullups (Hands remain on bar from rep 1-5)
5 Sit Ups
5 Push Ups
**Sit Ups & Push Ups to be performed behind Power Clean bar 

Monday, December 17, 2012


Weekly Focus
Pistol Squats

(A) - Back Squat 5-3-1
Warm Up
1 x 5@40% - 1 x 5@50% - 1 x 3@60%
Working Sets
1 x 3 @80% - 1 x 3@85% - 1 x 3+@90%

(B) - EMOTM x 10
5x thrusters 40/30kg
1x squat jump (touch a target 30cm above your reach)
*Add 1 squat jump each round. So, round 10 will be 5x thrusters + 10x squat jumps.

**Land the Squat Jumps like a NINJA (Soft knees)

Friday, December 14, 2012


(A) - Thruster 1RM
Build to a 1RM over 17min.

(B) - (MODIFIED) CrossFit Games Rope Climb/Clean & Jerk Workout

5 Rope Climbs
5 Clean and jerk 50/30kg
4 Rope Climbs
4 Clean and jerk 60/40kg
3 Rope Climbs
3 Clean and jerk 70/50kg
2 Rope Climbs
2 Clean and jerk 80/60kg
1 Rope Climbs
1 Clean and jerk 90/70kg

Athlete must load their own bar for each lift

*This is a VERY advanced CrossFit WOD. Unless you absolutely know you can RX it, we suggest picking a middle of the road C+J weight and sticking with it for all the sets.

Thursday, December 13, 2012


(A) - Skills 
Rope progression & Rings

(B) - 10min AMRAP (Skill Focus)
5 C2B Pullups
10 G2O DB or KB (Heavy)
5 Wall Ball (Unbroken)
20 Double Unders

NOTE: Reps on G2O can be partitioned anyhow (10 Total) & WB can be any height, any weight just get FULL RANGE & UNBROKEN.
Let's leave the box today, not only "Fitter" but "Better"

Wednesday, December 12, 2012

New Strength Cycle

Heres a bit of an outline of the Wendler Progression that we will be using for the next 8 weeks. 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.

The Wendler Program  is a 4 week cycle , with 3 weeks (Waves) of escalating intensity followed by a de-loading week. The waves refer to the load and volume we perform. In wave 1, we do 5 reps of a lift at 75% of a 1RM, 5 at 80% and then MAX at 85% of our old 1RM. Moving on, wave 2 we lift 3 reps at 80%, 3 at 85% and MAX reps at 90% of our 1RM.  Wave three we perform 5 reps at 85%, 3 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 5/3/1 and then on the 8th week or second time through all 4 waves we will retest our 1RMs
The lifts we will use during this cycle are the Squat, Deadlift & Thruster. We started the program off with Squats on Monday, & we are testing our Deadlift today & we will test a 1 RM for Thruster on Friday, which will be added to the cycle next week. Moving foreword over the next 8 weeks we will complete 3 designated Strength days each week. This will have us Squating every Monday. Deadlift will rotate between a Tuesday & Wednesday & Thrusters will rotate between Thursday & Friday. 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, & of course we won't be neglecting the Oly Lifts either.
There are lots of spreadsheets out there that can be used to track your progress, if you have an iPhone, get the free app "BIG LIFTS" these will outline your loads that will be used in each future session. We will also have the resources at the box to set you up if you don't do the app thing. But one thing is for certain "YOU DEFINITELY NEED SOME KIND OF TRACKING TOOL" 
Any questions please ask guys.



(A) - Deadlift 1RM 

Build to a 1RM over 15min

(B) - 4Rnds

7 Deadlifts @ 60%

10 Box Jumps 24/20

7 Power Clean (Same as DL)

Tuesday, December 11, 2012


(A) - Power Snatch
Build to ME over 12min Then at 70%
1 x HPS + 1 x Power Snatch

Warm Up (Not For Time)
2 Rnds
1/2 Gasser
Dead Hang on Rope (5 sec)
**See Session Coach for suitable Rope Climb Progression eg: Jump to Dead Hang with Knees to Chest.

(B) - 3 Rnds
Run 400m
21 KB Swings 24/16kg
12 KTE

Monday, December 10, 2012


(A) - Back Squat 
Warm Up
1 x 5@40% - 1 x 5@50% - 1 x 3@60%
Working Sets
1 x 5@75% - 1 x 5@80% - 1 x 5+@85% 

(B) - Rope Skill/Progression

(C) - AMRAP 12 
1 Rope Climb (3 Pumps or 15/12)
15 Push ups (Hand Release)
1 Rope Climb 
20 Walking Prisoner Lunge Steps  
10-5-10-15m Shuttle (1 Hand+1 Foot Touch every direction change)

Friday, December 7, 2012


(A) - Back Squat
Build to a new 1rm over the course of 20min

(B) - 
30 Double Unders
20 Wall Ball 10/8ft - 9/6kg
300m run
20 KB Swings 24/16kg
30 Double Unders
200m run
30 Air Squats
20 Sit Up 2 Get Up
100m run

Thursday, December 6, 2012


(A) - Snatch (Any) 25 min
Work to a ME for the day then drop back to 80% & do 5 singles.

(B) - 5 Rnds
5 Power Snatch 50/35
10 Barbell Weighted Step Ups 50/35 (20")
10 Pull-ups

Wednesday, December 5, 2012


(A) - Deadlift 5-5-5-5

(B) - Farmers Carry 50m AHAP
3 Rnds
15 Pullups
10 Deadlifts 90/60kg
Run 400m

Tuesday, December 4, 2012


(A) - Clean & Jerk
Build to ME over 10min
THEN @ 80% Perform
1 x Power Clean + 1 Clean & Jerk

(B) - 10min AMRAP
6 Push Press 50/35
8 Hang Snatch 50/35
10 KB Swings 24/16
Run 1000m

Monday, December 3, 2012


(A) - OHS
Set 1 - 5 reps @ 75% Set 2 - 3 reps @ 85% Set 3 - 1 rep @ 90% Sets 4-6 - 3 reps @ 90%

(B) - 5 Rounds 
Run 200m
10 Squat Clean to Thruster 43/30kg
10 Burpee

Friday, November 30, 2012


(A) - Snatch

In 12min find a Heavy single

THEN Take 65-75%

Perform a Triple OTM x 4 sets

NOTE: Perform "POWER SNATCH" If your limitation is receiving in the bottom & you have been attending CFP 4 months or less. If over 4 months add OHS in lieu of triples OTM  & START PRACTISING!

(B) - Run 800m

THEN 15-10-5

Snatch (Any Variety) 50/35kg


Front Squat 50/35kg

Wednesday, November 28, 2012


(A) - Power Clean
Take 15min to work up to a HEAVY Single
Finish with a Few Singles at 80-85%

(B) - Deadlift - Burpee - Mobilize
Find your Deadlift Weight for part (C) in approx 5 sets
Strategies your Burpee Tempo

(C) - 4 Rnds
5 Deadlifts 110/80
10 Bar Facing Burpees

10 Barrier Climbs

Tuesday, November 27, 2012


(A) Hang Snatch
In 12min find ME lift
THEN @ 75%
EMOTM x 5 Perform
3 x Hang Snatch

(B) 15min AMRAP
5 DB or KB Power Snatch (L) AHAP
5 Goblet Squat AHAP
5 DB or KB Power Snatch (R)
10 KTE
**At any time during the 15min, 2 x 400m run must be completed. Eg 3-2-1 GO then run 400m then at the 10min mark a second 400m is run

Monday, November 26, 2012


(A) BACK SQUAT (No Racks)
10min to find ME Load
SET 1: 5 reps
SET 2: 3 reps
SET 3: 2 reps
SET 4: 1 rep
NOTE: (1) Barbell is to start from floor & finish on Back via any lift you like. Typically a Clean & Press/Jerk variation for most, However feel free to Snatch if suits. (2) Can Dump Behind. 

(B) All for time: 

Ground to Shoulder + Shoulder to Overhead x 30reps 60/40kg
Run 200m (True 200m)
Thrusters 40/30
KB Swings 24/16kg

The athlete is responsible for changing the weight before & after run

Friday, November 23, 2012


(A) - OHS
Take 12min to establish a ME Overhead Squat

(B) - Hand Care Tutorial
How to tape your Hands
**We had a couple of sessions this week that left a few of you with the odd "War Wound" on your hands. For you Newbies its kind of a good thing. Its Good because it means your now able to string multiple reps together. The tear in your hand is a result of basically friction on the bar (Grip placement is also a factor) So whilst its GOOD that your now stringing multiple reps together, its also UNNECESSARY to get overly damaged hands every time you want to do any kind of Multiple Kipping movement.
You think your frustrated now, because you want your Gymnastic strength to be better than it is. Well, if you get damaged hands in the wrong spot or if its a few layers bad enough, you wont be Progressing ANYWHERE for a while simply because you cant use your grip to its potential. Its an easy one to avoid.

(C) - 3 Rnds Total Reps (1min Recovery Between Rnds)
1 minute ME - Russian KB Swings (Heavier Than Your Usual American)
1 minute ME - Back Squat - 50/35kg
1 minute ME - Pull Ups

Thursday, November 22, 2012


(A) - Banded Deadlift - 3-3-3
No Heavier Than 45% 1rm Of Your Standard Deadlift Is To Be Loaded. If you are experienced in these, then increase band tension. THINK FAST & as soon as you feel band tension when lifting, finish fast & strong, RETURN the load under control.

(B)  15-12-9
Deadlift - 100/70kg
400m Run

(C) Mobilize/Skill

Wednesday, November 21, 2012


Build to a ME over 6 lifts THEN at 80%
EMOTM x 10 sets
1 Snatch + 5 Broadjumps

(B) - 10min AMRAP
5 x KB Shoulder to Overhead Anyhow 24/16
10 x Walll Ball
15 x KB Swings 24/16
50 Pull-ups

Tuesday, November 20, 2012


(A) - 15min to build to a HEAVY Clean & Jerk (Not Maximal)

(B) - 4 Rnds (Total Time)
6 Box Jumps 24/20
12 T2B
1/2 Gasser
3 Hang Squat Cleans (Same Load as ABOVE) (DEMO)
Recover 1:1 (That is, your Recovery is EXACTLY Same as the Previous round took you)

Monday, November 19, 2012


1x5 @65% - 2x5 @70% - 1x3 @75% - 1x3 @80%

Work at whatever ability level your at (Don't miss anything because of load being too heavy)

(C) 12min AMRAP
5 Power Snatch 50/35
20 Double Unders

Friday, November 16, 2012


General Dynamic WarmUp

(A) - Back Squat (Only One Warm Up Set at 55-65% x 8-10reps, Then straight into it)
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 5 reps @ 80-85%
* Set 5 – 3 reps @ 90-95%

(B) - For Time
45 DU
45 Back Squats 50/35kg
45 C2B Pullups (Horizontal Row if No Pullups as yet)
45 Barbell Back Rack lunges 50/35kg (Alternating Foreword or rear lunge permitted)
NOTE: Back rack lunges are lunges performed with barbell across back. Stands are NOT allowed. 
NOTE,NOTE: Don't get spooked by the BIG number of reps asked from you in one movement before cycling to the next. This is one round of 45 reps & no different to a 21-15-9 format in regards to total reps. ONLY YOUR STRATEGY NEEDS TO BE DIFFERENT. Have fun.. 

Thursday, November 15, 2012


(A) DEADLIFT - 5-5-5-5
**Perform MAX Height Box Jump Between Lifts. (That's 3 Fair Dinkum Attempts once your Deads Start)

(B) 5 Rounds
Run (Honest) 200m
15-20 (UNBROKEN) KB Swings HEAVY
10 Burpee (Touch 15cm overhead on jump)

Wednesday, November 14, 2012


(A) - (12min Practice) Hang Full Snatch - Building in Weight to Heavy but as Perfect as your ability allows

(B) - AMRAP x 5
6 x Strict KTE
12 x KB Swing 24/16


8 x TTB
10 x KB or DB Snatch 24/16


AMRAP x 10
5 x Power Snatch 50/35
20 x Double Unders
NOTE: This is a continual running clock that finishes at the 20min mark. Be organized for this one by having your Bell, Bar & Hands ready. 
Athletes will Swing & KB/DB Snatch behind their Bar that will be used for Power Snatches. As will the Double Unders.

Tuesday, November 13, 2012


(A) - 2 x Full Clean + 1 Jerk
Eg: Perform 1 x Full Clean + 1 x Full Clean & Jerk
In 10min find MAX Load
THEN With Same Load
EMOTM x 6 (1 x Clean & Jerk)

(B) - 5 Rounds (Work/Recover 1:1)
1 x Full Gasser (2Handed Touches)
5 x Power Clean @ 65-70% of Clean

NOTE: How ever long it takes to do a round is the time you spend on recovery before starting the next round. 

Monday, November 12, 2012


(A) OHS x 3 - Take 15min to find ME Load for a triple

(B) 4 Rounds
Run 400m (1:45 Max Time allowed)
ME Pullups
ME OHS 43/35
**NOTE: Think your transitions through. This is about ME on all 3 elements & not about fastest 4 Rounds.

Friday, November 9, 2012


(A) FRONT SQUATS - In 15min build to a HEAVY double..

(B) 3 Rounds 
10 x Front Squats @ 80% above
10 x Wall Balls 9/6kg - 10/8ft
Run 400m
Perform 20 x OHS 40/30kg

Thursday, November 8, 2012


(A) KB Clean & Jerk
15min to find maximum load (Record max lift of both arms)

(B) 10,8,6,4,2,1 Clean and Jerk (60/40kg)
Between rounds Perform 1 round of Cindy or Mary
(Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats)(Mary = 5 HSPU, 10 One Legged Squats, 15 Pullups)

Wednesday, November 7, 2012


Dane using the new Jerk Boxes.  
Thanks Roger and thanks HC.


Driveway run with Butt Kicks, Knee Highs etc
Goodmornings 3 Sets

(Don't Dilly Dally around today. Don't Rush, But Get It Done.

(A) (Capped at 20min from start of session time)
BANDED DEADLIFT: 5-5-5 @55-60% of "Deadlift" 1rm   
This is to be done as a Dynamic Movement. Control the load on the way down & once you get Band Tension on the way up "THINK FAST"

(B) - (Start 30min into the session)
Run 1200m (Run the CFP 800+400m)
5 x Deadlift - 90/65
15 x Ring Dips 
(Perform parallel bar dips as sub if reqd)
**Eg: Use boxes with DBells on top.

NOTE: The clock is set for 17min & on 3-2-1 GO, a 1200m run will kick things off, & then in the remaining time after the run, you will perform an AMRAP of 5 x Deadlifts & 15 x Dips


Tuesday, November 6, 2012


Warm Up:

10 x Push ups

10 x Box Jumps 
10 x Rock & Rolls Empty Bar

Build up to a ME lift over 12min
EMOTM x 5 sets Perform (Use same load as ME Double)
1 x HANG SNATCH + 2 x BOX JUMP 30/24 + 1 x SNATCH

(B) 5 Rounds (Work/Recover 1:1)
1 x Full Gasser (2Handed Touches)
5 x Power Snatch @ 65-70% of Snatch

NOTE: How ever long it takes to do a round is the time you spend on recovery before starting the next round. 


Monday, November 5, 2012


(A) Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%

(B) 12min AMRAP (Scale Accordingly & Be Sensible)
With a partner & one Barbell 60/40kg
1 Squat Clean Thruster
2 Squat Clean Thruster
3 Squat Clean Thruster
(Stolen from CrossFit New England)

One athlete works while the other rests.  If Craig and Aaron are partners, Craig does one rep then Aaron does one rep. Craig does two reps and then Aaron does two.  Craig does three reps and Aaron does three reps.  That is one round.  They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count.  Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.

Friday, November 2, 2012


(A) OHS - Build to a ME lift over 15 min

(B) 12 min AMRAP
12 Back Squat 50/35
15 KB Swing 24/16
1/2 Gasser

Thursday, November 1, 2012


(A) Push Press 3-3-3
Jerk 2-2
NOTE: Push Jerk the first rep of the Jerk & Split the second.

20 Wallball 9/6kg @10ft
30 Push ups (Chest to ground)
40 Sit-ups (Heel 2 Heel)
15 Push-ups
10 Wallball

(C) Skills or Mobilise

Wednesday, October 31, 2012


(A) Front Squat 5-5-5-5
*Pause 3 seconds in the bottom of the 1st & 5th squat & use same load as Power Clean from Monday.

(B) Rum 800m
Deadlift 90/60
Run 800m

Tuesday, October 30, 2012

Rock'n Roll & Dirty Dancing

Warm Up
3 min of Skipping (Anything But Double Unders) Get adventurous
Dirty Dancing Drill 3 sets of 10 Fast
Rock & Roll Drill 3 sets of 6-8 (Light - Bar Max)

(A) Hang Snatch (Above Knee) 
Build to a Heavy Double in 10 min
THEN drop to 75%
**Perform 1 rep OTM x 5 sets (Pause 2 seconds in the bottom of lift)

(B) 8min AMRAP
20 Kettlebell Swings (24/16 kg)
30 Waiters Walk Lunge Steps (Use same bell & alternate legs)
40 Double Unders
Recover 4 min
8min AMRAP

10 Ring Dips
20 Ring Rows
10 Air Squats

Monday, October 29, 2012


(A) Power Clean
In 20min find 1rm

(B) 3 Rounds
10 Burpee Over-the-Box Jumps 24/20 (touching the top of the box is required, but opening the hip is not)
15 Pullups
10 DB/KB Push Press AHAP
NOTE: These are one armed & partition as needed

Jen driving out of a PB 45kg OHS

Friday, October 26, 2012

Clean & Jerk

(A) Clean & Jerk
ME over 8 lifts
Drop down to 80-85% & perform another 8 lifts (At your own pace)

(B) 5 Rounds (AMRAP 3)

1 Bear Complex
5 Wall Balls 9/6kg - 10ft
(1min rest b/t AMRAPs)

Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press)

Thursday, October 25, 2012


(A) - 1a) Deficit Deadlift 3-3-3-3-3

        1b) Floor Presses 5-5-5-5-5

*Perform Floor Presses in between Deadlift sets

(B) 20min AMRAP (With an 800m run)

5 Hang Squat Clean 50/35

10 Pullups

5 Latteral Bar Burpees

NOTE: At anytime of your choosing during the AMRAP you must have completed 1 x 800m run. You must be finished your run before the 20min cap or there is a 50 rep Burpee Penalty.

Wednesday, October 24, 2012


Build to a ME lift over 6 lifts
THEN EMOTM x 6 sets
Perform 3@65%

(B) 3 Rnds
15 Snatch (Any) 50/30
15 KB Swing 24/16
Run 400

Tuesday, October 23, 2012


(A) Strict Press 5-5-5
Split Jerk 10 Sets of 3 EMOTM

(B) 7 min AMRAP
7 Box Jump 24/20


3 min AMRAP
5 Box Jump

Monday, October 22, 2012


(A) Back Squat 10-8-6-4-2-1
(Perform each set UNBROKEN AHAP) 2 Warmup sets permitted before the set of 10.

(B) 4 Rounds
12 Ring Dips
15 Power Cleans (60/43)
400m Run

Friday, October 19, 2012


(A) 15min to find ME Power Clean

(B) 3 Rnds
5 Power Clean 55/40
10 Reverse Lunges in Rack 55/40
15 KB Swings 24/16 (Bottoms Up)

Run 800m

Thursday, October 18, 2012


**MAX EFFORT lift (Maximum of 6 attempts)

**MAX EFFORT lift (Maximum of 6 attempts)
***NOTE: Your 1st PP MUST be the same load as your previous ME Strict Press, & yes it counts as one of your 6.

(3) Jerk (Any)
**Have as MANY attempts as you like with the Jerk, The only CURFEW is have it done by 35min into the session.
***The 35min cap includes the Coaches Brief, warm up, mobilisation, whether your working solo or in a group of 4.

(B) 11min AMRAP
1 Rnd of Cindy + 10 KB or DB GTO 45/35lb
2 Rnd of Cindy + 10 KB or DB GTO 45/35lb
3 etc, etc, Keep adding a round of Cindy every time

New Fractionals Courtesy of Dr John

Wednesday, October 17, 2012

Post Created 17/10/2012 5:43:39 AM

(A) In five sets, build to a Heavy-ish Deadlift x 3 reps

(B) 21-15-9

(C) Optional
Double under

Tuesday, October 16, 2012


Find ME lift over 8 attempts, then EMOTM x7 drop load to 70-75% & perform:
1x PS + 1x HPS + 5 Push Ups

(B) 5 Rnds (Every 2min)
Run CFP 200
MAX OHS in remaining time (Same weight as PS & HPS

Monday, October 15, 2012

Post Created 15/10/2012 5:43:24 AM

Front Squat 3x5 @75% (3 second pause on the 1st & 5th rep)

Back Squat - Find Heavy Single over 3 lifts THEN @75-80% Perform 5 OTM x 3 sets

(B) 15min AMRAP

30 Double-Unders
10 Pullups
5 GTO 45/30

Friday, October 12, 2012


(A) 1a- Muscle Snatch - 3reps x 5 sets

1b SNATCH - Work to a ME over 8 lifts

2 x Snatch + 2 x Broad Jump
*Jump from behind bar, turn around & repeat.

(B) 5 Rnds
5 Goblet Squats 24/16
6 Burpee Lateral Jump Over Bell

Dynamic Warmup of Choice
(1) Snatch from knees to landing
(2) Muscle Snatch 3-3-3-3-3
(3) Snatch Drop 1-1-1-1-1
(4) Snatch - Heavy single.
No time/rep constraint just keep it pretty.

Thursday, October 11, 2012


**MAX EFFORT lift (Maximum of 6 attempts)

**MAX EFFORT lift (Maximum of 6 attempts)
***NOTE: Your 1st PP MUST be the same load as your previous ME Strict Press, & yes it counts as one of your 6.

(3) Jerk (Any)
**Have as MANY attempts as you like with the Jerk, The only CURFEW is have it done by 35min into the session.
***The 35min cap includes the Coaches Brief, warm up, mobilisation, whether your working solo or in a group of 4.

(B) 4 Rnds
5 - OHS - Use same load as ME Strict Press
10 - Push Ups - Hand Release
15 - KB Swings - 24/16 (Bottoms Up)

Wednesday, October 10, 2012

Hang Power Clean

(A) Hang Power Clean
In 10min Find 1Rm
2 x HPC +. MAX REP Double Unders
**Your score is D/U

(B) 10min AMRAP
10m Broadjump
Power Clean (Same load as 1rm HPC from (A)
Sit-ups (Plate Overhead) 20/10
NOTE: Power Clean reps are SAME as reps needed for Broadjump.
Sit-up reps are Double

Tuesday, October 9, 2012

Dynamic Squats

Perform 2 reps every 30sec for 10 sets
**Work up to your 70% FS, then perform as outlined above. These are "DYNAMIC SQUATS" so control the weight down & with a slight pause & no bounce come up as FAST as you can - RESET & REPEAT.

2min Transition

(B) MAX REP Thruster "Unbroken"
3 x Sets - 1min Between efforts
Use same load as above.
**Unbroken means NO pauses, NO resting in the rack or NO resting overhead.

(C) 4 Rnds - Every 3min
Run 400m + 20reps
Rnd 1&3 Pull-ups
Rnd 2&4 TTB
**Aim for 20 UNBROKEN reps, however if unable, partition as req'd.
**Scale run as req'd to fit time domain.

Monday, October 8, 2012


(A) Snatch
Work to 70% of 1RM & EMOTM for 10rnds perform 1 x Power Snatch + 1 x Snatch

(1a) 2 Attempts to find MAX Distance Broadjump. THEN from a stationary start perform 3 sets of Single Leg MAX Distance Broadjump (2 x each leg is one set)

(B) 15min AMRAP
5 x KB/DB Snatch each arm 24/16
5 x Deadlift 125/95
1/2 Gasser
**Prep Group to use KB for Snatch with alternating arms & take weighted sandbag on run.

Friday, October 5, 2012


(A) Clean & Jerk 60%
Work to 60% then perform 2 reps with one minute between sets. Its advised these are not touch & go.

(B) 10min AMRAP 
5 Pull Ups
4 Burpees
2 Pistol Squats (1 Each leg)
1 Muscle Up

Thursday, October 4, 2012


(A) Back Squat 1x5 @60% - 1x3 @70% - 1x2 @80% - 1x2 @90% - 1x1 @95% - 1x1 @103%

(B) 10 x 100m Sprints OTM

Wednesday, October 3, 2012


At 65% 2-2-2-2-2

(B) Death by Clean 65/43
As soon as you complete last round, run 800m

Tuesday, October 2, 2012

Strict Press

(A) Strict Press - Work up to a new 1 RM

(B) 5 Rounds of 3min AMRAP
3x power snatch (50kg/35kg)
6x clapping push up
9x air squat
*rest 1 minute between each 3 minute AMRAP

Sunday, September 30, 2012

Friday, September 28, 2012


Warm Up
Junk Yard Dog + MAX Height box jump in 6 attempts
Start at 70% & perform 1-1-1-1-1
Add 5kg & perform another 1-1-1-1-1
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)

Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)

(B) 6min to find Heaviest Hang Power Snatch
5 CTB PullUps
4 Burpees
3 Snatch Grip Deadlift (Same weight as HPS)
2 Box Jumps (Same as warm up)
1 Power Snatch (Same as MAX HPS)

Thursday, September 27, 2012



Run 800m
30 OHS
RUN 800m
**You choose weight but complete OHS in no more than 2 sets

Wednesday, September 26, 2012


(A) SNATCH (Up starting weight 2.5kg If you made all lifts last week or drop if didn't)
Start at 70% & perform 1-1-1-1-1
ADD 5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)

Thats 20 reps.

(B) 4 Rnds
5 x KB G2O (L) 24/16
5 x (L) One arm Swing Russian
5 x KB G2O (R)
5 x (R) One arm Swing
1/2 Gasser

NOTE: Prep Group do C&J after Snatch, just like last Wednesday.

Tuesday, September 25, 2012


1x5 @65% - 1x5 @75% - 1x4 @80% - 1x4 @85%

FLOOR PRESS - 5x5 AHAP (Perform after every set of Squats)

(B) - OTM x 16 (Odds = Rope Climb & Evens = 2Fer1 Wall Ball)
Rope Climb - Perform MAX Height in 3 pumps
2Fer1 Wall Ball -Perform 10 reps + MAX rep Double Under in remaining time 

Monday, September 24, 2012


5@ 70% - 5@ 80% - 2@ 85% - 3@ 90% - 1@ 100%

(B) 3 Rnds
400m Run
12 Deadlifts - BW
15 Box Jump - 24/20

Saturday, September 22, 2012

Friday, September 21, 2012


Mobility WOD-Muscle Ups & Ring Dips

(A) Snatch
Start at 70% & perform 1-1-1-1-1
ADD 5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)

(B) 10-8-6-4-2-1
HPC 50/35
Muscle Up (Dips)

Thursday, September 20, 2012


3 Rnds for time (20min cut)
Run 400m
21 KB Swings 24/16
12 Pullups
3 Rnds for time (20min cut)
12 Pullups
21 KB Swings 24/16
Run 400m 


Wednesday, September 19, 2012


Start at 70% & perform 1-1-1-1-1
ADD 5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
Thats 20 reps.


Same format as above

Tuesday, September 18, 2012


(A) - 5 RFT:
15 DL 100/80
200m Run
15 TTB
1 minute rest between rounds
Recover 10 minutes.

(B) - Burner
4 RFT:
15 Wall Balls 9/6kg + 10ft
15 Box Jumps (24, 20)
15 KBS 24/16

Description Courtesy of CrossFit New England
This WOD is what I call a Burner.  Burners are all out efforts and one of the best ways to build metcon quickly.  Burners should work fast cycle times and no transitions.  "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should be like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal.  Shorten up the reps or lighten the load.
-Light Weight  - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes.  We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway.  Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners.  We are looking to build you up with these not break you down in anyway.  For that reason I wouldn't classify "Fran" as a Burner.

Monday, September 17, 2012


Back Squat - 1x6 @70% - 1x6 @80% - 1x3 @90% - 1x2 @95%
Front Squat - 1x5 @65% - 1x4 @75% - 2x4 @80%

Max rep of unbroken Thrusters 50/35 x 3, 1 minute rest between sets.
unbroken for this means no stopping anywhere.  If you pause at the bottom, on the rack or overhead it is a broken set. 

Accumulate 1minute in a free standing Handstand (No wall)
See board for Scale Options

Friday, September 14, 2012



70% 1-1-1-1-1
Add 5kg & perform a single
Add 2.5kg & perform a single
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
*Any misses, drop back to previous weight. 12 lifts in total once 70% is started.

(B) For Time
Run 800m
Run 800m
**See board for scaling options

Thursday, September 13, 2012



1x6 @65% - 1x6 @75% - 2x6 @80%

1x5 @60% - 1x5 @65% - 2x5 @70%

(B) 3Rnds For Time
28 Deadlifts - BW
28 KB Swings - 24/16
28 Walking Lunges - Use KB


RUN 280m

Tuesday, September 11, 2012


70% 1-1-1-1-1
Add 5kg & perform a single
Add 2.5kg & perform a single
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
*Any misses, drop back to previous weight. 12 lifts in total once 70% is started.

(B) Individual
C2B Pullups

(B) Team
C2B Pullups
Lateral Burpees

Athletes A and B partition C2B Pullups as needed. Lateral Burpees are performed with Athlete A laying facedown, Athlete B performs a burpee next to Athlete A and then laterally jumps over them and back and then lays face down in their original starting spot. Athlete A then jumps to their feet and claps overhead, performs a lateral jump over Athlete B and back. This pattern continues until all reps are completed.


"Thoroughly warm up all movements in fight gone bad"
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. We've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) 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.
Compare here

Monday, September 10, 2012

Design & Engineer Update

Jerk Box Tops stage 1 are underway


(A) BACK SQUAT -  1x8 @65% - 1x6 @75% - 1x4 @85% - 1x4 @90%
FRONT SQUAT - 1x5 @70% - 1x4 @80% - 1x3 @85% - 1x3 @90%

(B) BABY LIZ - 15-12-9 (Sub 10min)
Full Clean - 61.25/43
Ring Dips

Sunday, September 9, 2012


CFP's first ever Festivis Dodgeball Champions are "The A Team", Congratulations to Amanda, Jen "Chook", Dan M "Spider", Lara & Vron.

More details to come

Saturday, September 8, 2012

Festivus Dodgeball Rules

CFP Official Festivus Dodgeball Rules
Here is a breakdown & modification of the OFFICIAL RULES  that we will run with at CFP.
NOTE: Rules are subject to change if things are getting boring.

Teams will be made up of a maximum of 5 players

The Game

The object of the game is to eliminate all opposing players by getting them "OUT". An out is scored by:
• Hitting an opposing player with a live thrown ball below the shoulders (If a player ducks, and this clearly is the cause for the player being hit above the shoulders, the player is out and the throw is legal.)
• Catching a live ball thrown by your opponent.
• Causing an opponent to drop a live ball as a result of contact by another thrown live ball. (usually occurs when a ball is being used to block a thrown ball.)
• An opposing player stepping out of bounds with momentum carrying a caught ball. Both thrower and catcher are out.
Definition: LIVE: A ball that has been thrown and has not touched anything, including the floor/ground, another ball, another player, official or other item outside of the playing field (wall, ceiling, etc)

Timing & Winning A Game/Match
 The first team to legally eliminate all opposing players will be declared the winner of the game. Each game will run for a MAXIMUM of 3 minutes. If neither team has been eliminated at the end of the 3 minutes, the team with the greater number of players remaining will be declared the winner. The game will be declared a draw if teams have an equal number of players on court. Matches will run for 10min via 4 x 2 1/2min Quarters with as many games played as can fit into the 10 minute time limit. Should the match be tied after the 10 minutes a draw will be declared. In finals matches, extra games will be played until a winner is declared. Teams will change ends at the completion of each quarter, with only a 2min break at half time.

The Opening Rush 
Game begins by placing the dodgeballs along the centre line – three (3) on one side of the center hash and three (3) on the other. Players then take a position behind their end line. Following a signal by the official, teams may approach the centerline to retrieve the balls. This signal officially starts the contest. Teams may only retrieve the three (3) balls to their right of the center hash. Once a ball is retrieved it must be taken behind the attack-line before it can be legally thrown.

Friday, September 7, 2012

6 Week Fat Loss / Paleo Challenge

What is Paleo?

The Paleo Diet is a lifestyle. It’s an approach to diet that is based on the quality of foods you eat. It mimics the diets of our hunter-gatherer ancestors - consisting of lean meats, seafood, vegetables, fruits, nuts and seeds. It excludes foods that came from agriculture or processing - dairy, grains, refined sugars, etc.

The basic concept is that these foods are the foods that we are genetically adapted to - after all, our diets have evolved and “modernized,” our bodies haven’t. There are many benefits to eating this way, including a naturally lean body, acne-free skin, improved athletic performance and recovery, and relief from numerous metabolic-related and autoimmune diseases.

General Rules / Things to Know:
  • This is a 6 week Challenge
  • You will have your body fat taken using Skin Fold Calipers at 4 key location areas being back of the upper arm, at the front of the upper arm, on back below the shoulder blade, on the side of your waist.  This will be done ONCE PER WEEK (by prior arrangement at a mutually convenient time)
  • Although this is a Paleo Challenge you won’t be expelled or looked down upon should you consume dairy, legumes etc......but know that your progress will be slowed and results won’t come as fast
  • You will be partnered with another CFP member, we’ve found in the past that having a partner and being accountable achieves better results
  • After the 6 weeks are finished, the winners will be determined by the biggest % of fat lost (2 persons combined)

General Paleo Diet Rules: 
(the closer you follow these Paleo Diet Rules the better your result will be):

  • You can eat all lean meat, fish, seafood & eggs
  • You can eat all non-starchy seasonal vegetables
  • Seasonal fruit (1 Piece per day at the most is recommended)
  • Moderate healthy fats
  • Moderate nuts and seeds
  • No grains or cereals at all
  • No legumes (this includes Peanuts)
  • No dairy products (eggs are not dairy)
  • No processed foods – make it yourself!
  • No sugars. Agave, organic honey, molasses, ….it doesn’t matter. They are all out
  • No artificial sweeteners. These are not food! They are out too.

What To Expect

The Hardest Part of Any Journey is the First Step. A New Diet is No Different. Making the Paleo switch comes with challenges. Depending on how heavy your diet is with grains and sugar before you switch, you will experience an adjustment period of varying degrees of intensity. You will experience a dip in your athletic performance and have times when feel lethargic and cranky. This period can last from 2 days to 2 weeks. Keep in mind that your body is going through withdrawals and there is a light at the end of the adjustment tunnel.

Stick with it, and be patient with yourself. You can’t reasonably expect to completely reverse years of poor eating habits in just 6 weeks.  At some point, the magic will happen. You’ll go to sleep easier, and sleep more soundly through the night. Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day. Your body composition will start to change – your clothes will fit differently, and you’ll feel less bloated at the end of the day. Your performance will improve and recovery after exercise will feel easier and more complete. Conditions, ailments, aches and pains will start to improve, and through all of it, you’ll be eating fresh, natural, real food… food that tastes good, and is physically satiating and mentally satisfying. 

Plan Ahead

Part of the difficulty of starting Paleo is the amount of preparation involved. Make sure you plan ahead so you aren’t stuck in a situation where you are left with no options. A lot of people like to use Sunday to prep for the week. Other people make lunch for the next day at the same time as they are making dinner, so they don’t feel like they are spending too much time in the kitchen. Find a system that works and stick to it. There will be places or situations where you know you have difficulty staying on diet (ie at the office working late, where there is an endless supply of biscuits, cakes, donuts and not much else) - make sure you have options ready available to you. Talk to your family so they know what you’re doing and you don’t come home to a meal filled with food you aren’t supposed to be eating.


Your Coaches at CrossFit Penrith!!!


Robb Wolf has dedicated himself to all things
Paleo. This site is an endless resource. You can
also find information on his podcast here.

Loren Cordain, Ph.D.’s site on paleo. It provides
links to published research and nutritional tools,
as well as addressing common Paleo questions.

This site is all business. A thorough paleo
database with links to blogs, books, cookbooks,
media reports, dehydrators, etc. It also links to a
well researched paleo recipe collection, and a
“paleo food mall.”

Mark Sisson’s life according to grok (his
embodiment of exemplar primitive lifestyle
behaviors as they pertain to diet, exercise, sleep,
stress, etc.


The Paleo Solution, Robb Wolf (a copy is held at CFP)
The Primal Blueprint, Mark Sisson
The Paleo Diet for Athletes, Loren Cordain, Ph.D.

Recipes & Food Plans

A compilation of paleo cookbooks, recipes, and
kitchen equipment for making paleo foods.

A very thorough list of paleo foods, including
dairy substitutes, paleo flours, and all other
foods Paleo.

A compilation of articles, cookbooks and recipes.

A funny read with lots of recipes written by a CrossFit Chick
with a unique look at love, life, food and anything else that 
takes her fancy.

And Don’t Forget:

And it’s not just about your nutrition. Getting consistent with your work outs and sleep will improve your success all around! 
 Get 8+ hours sleep
 Take appropriate rest between workouts 
 Drink plenty of water