Wednesday, February 29, 2012


(A) Snatch Grip Deadlift 5-10-5

(B) 4min AMRAP
1 x Rope Ascent
8 x Hang Snatch 43/30
2min AMRAP
10 KB SDHP + 3 Deckhop Burpees
(Prep Group Row MAX Distance)
6min AMRAP
10 Box Jump 24/20 (1sec pause on landing & step down)

Tuesday, February 28, 2012


For the next 4 Thursdays, the PM session will start at 6pm. Anyone competing in the CrossFit Open will have the opportunity to have a practice run or perform it from 7pm.

6pm-7pm - Daily Scheduled WOD
7pm - Finish - Reebok CrossFit Open Competition

Front Squat to 10rm THEN 1rm

3 Rounds

40 Double Unders
12 Thrusters - 50/35
10 C2B/Chin - Pullups

See front board for variations
3X10 STRICT Toes to Bar – rest 45 sec.

Monday, February 27, 2012

Unrelated but funny

STRENGTH (Prep Group Go straight to**)

Full or Power Snatch 5-3-1
If Power Snatching then add OHS to your session.
Squat Clean (Technique/Skill work)

SNATCH - 15min for MAX single
Then unload to 80% & perform 2reps on min for 7min

3 Rnds
10 Squat Cleans 70/50
15 KB Swings 24/16


Run 800m

Sunday, February 26, 2012

Staying Sharp

Workout 1 is behind us & that roller coaster we are on will be a different ride for all of us. Some of you are still (clunk, clunk, clunking up that 1st hill) & others are screaming down the other side, & we have a little over 4 weeks left.
This post won't be a micro managed, step by step blueprint on what to do. It's a general overview which will give you some options to suit you. For most it will be confirmation that your on track.
Everyone recovers differently & everyones skill level is different which impacts the movements they do during the week. However let's deal with the known & the things that are the same for every individual at CFP.
**We all get the opportunity at 12pm on Thursday's to see what the workout is & I STRONGLY recommend viewing the attached video of the movement standards. everyone has 96 hours to submit & have their results validated. Ok so they are the constants.. Last years Games winners & every Team member at CFP have that opportunity, so TAKE IT!
So now on to three key areas to focus on. To keep this post as Uncomplicated as possible they are In no order of priority.
Stress, Fatigue & Fuel
(1) STRESS; We all deal with it differently & we all have different shit going on in our life, so I'm talking about "CrossFit" stress. Ways to minimise it are: Be organised! If possible view workout standard before you come in to one of the scheduled "Open" timeslots. Know the Standards. If you don't know, don't have, or Anything.. Come & ask one of the Coaches. Ring me, do whatever. If your stress is anything to do with the CrossFit Open & I mean ANYTHING check it with a Coach. As Coaches, we have many ways of getting Rid of it.
(2) Fatigue; Same as above, everyone has different jobs, lifestyles etc so this will be regarding "CrossFit" fatigue.
We learnt from last year the importance of strategy & qualifying. It was counter productive in a lot of cases to do workouts multiple times. This year depending on workout, but semi to complex workouts we will offer a "strategy" timeslot & a Game day slot. Eg Thursday pm Strategy then Saturday Game Day. There are opportunities from Thursday to Saturday for you (if for some exceptional reason you need a different day, come see us) but manage yourself so you Maximise your performance & Minimise the toll on your body. This also goes for the WODs I program. Choose your intensity on these. You will not get "Fitter" or go up in the rankings by dominating Tuesday's WOD. But it can send you down the ladder. Be sensible. If unsure, see a Coach.
(3) Fuel; This might go in a different direction than you expect. Keep things simple. If you usually feel ok in past, now's not the time to be getting all Dr Frankenstine. Fuel is what the majority of your results depend on, however now is not the time to see if skulling your lates purchase of "Jacked!" just before a WOD actually will help your time, & that even goes for those magician like coconuts that seem to disappear from the fridge. if your unsure, see a Coach.
There's a common theme here Team,, each one pretty much finishes with "See a Coach" now if after reading this, there's more questions than answers,, GOOD. come & ask me. Nothing is too silly.

Saturday, February 25, 2012

Make Up Day

Come in & catch a missed session or I can even introduce you to one of them Girls on the board I see you looking at occasionally.

Friday, February 24, 2012

PM Mystery Team WOD

The Friday 6pm session is proving to be where CFPs lateral thinkers hang out. After chatting tonight, I reflected on some of the things we have at CFP & thought, "You know what, this Is where most of the seeds have been planted"
Tonight was more than usual with a couple of "Potential Good Ideas" so stay tuned.
Also how good was Cirque De CFP?

Team WOD - (Boys Vs Girls)
All that matters is the Gals Won!

2012 Team Captain-Dan Martin

What are some of the qualities/essentials CFP looked for in a team captain?
Team Captain ideally should be outgoing, friendly,welcoming & approachable. Needs to be a good role model. A team captain displays their teams values when representing CFP and expects their teammates to as well. A team captain is a leader by example. At CFP, we value Courage, Ferocity & Pride. Through displaying their teams values, a high level of respect is most often trusted with the captain allowing them to be both highly complimentary and brutally honest with their teammates about their performances and their behaivour. In turn, A team captain is not always the most popular, especially with teammates that display a lack of the qualities that the team demands. A team captain has a strong character.

Numbered Athlete Profiles

With a few tweaks to the numbered athlete process decided by the current numbered athlete group maintaining involvement at CFP i thought with that, and the official start to the CrossFit Season this week it would be a great time to feature the athletes that wear their numbers with Pride. So starting today with our Team Captain Dan M and following every friday i will feature a current numbered athlete at CFP. Get on and support your team mates. Courage, Ferocity, Pride. Jody

Numbered Athlete Profile-Dan Martin

Team Captain 
No.30: Dan Martin
Age: 30
Height: 184cm
Weight: 84kg
Occupation: Electrician
Status: Married
Started CrossFit: Sep 2010




Clean: 120kg
Jerk: 120kg
Snatch: 93kg
Deadlift: 208kg
Press: 82.5kg
Squat: 164kg
Weighted Pullup: 40kg
1.6km Run: 5.07
500m Row: 1.21
Max Muscle Ups 9
Pullups: 42
HSPU: 23

Favourite WODS: Ones that combine an Olympic Lift, Gymnastics Movement, and a run for time.

Least Favourite WODS: Long Amraps

Fun Fact: I invented a coffee, which is a long black with a shot of pouring cream on the side. It is still un-named, any ideas?

Groundhog Day "Kinda"

The AM time slots will run yesterdays "Open" WOD 7min AMRAP

Thursday, February 23, 2012

Reebok CrossFit Open Workout 12:1


Complete as many reps as possible in 7 minutes of:


This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Follow Games link at side for full details.


The AM crew who are competing in the "Open" have option of a general prep session which your coach will show you.
Everyone else

(A) Strength
Clean & Jerk

(B) W.O.D.: 10-8-6-4-2-4-6-8-10 reps of the following...Thruster (50/35) toes 2 bar.

Wednesday, February 22, 2012

1 More Sleep

Work something your ok-good at & leave the box feeling awesome.
Push Jerk x 5 + 1 Split Jerk
Perform 3 working sets

3-5 Rnds
15 DB or KB Swings
5 Snatch + 5 OHS (R)
5 Snatch + 5 OHS (L)


1 Rnd of Cindy on the minute for 3 minutes

Tuesday, February 21, 2012


Hang Power Snatch 3-3-3
*Work to a heavy medium

(B) 3 Rnds
25 Wall-balls 9/6kg (11/9ft)
25 Hang Squat Snatch 38/25kg

Monday, February 20, 2012

Games Fever & 2012 Reebok CrossFit Open Team Captain

Well its that time of year again. In 3 days time the 2012 Reebok CrossFit Open will kick off & this year we have another strong showing. It says a lot about the culture that everyone of you on the Team has helped create.  In case you have not read the rule book, the WODs will be announced at 8PM EST on Wednesday nights and must be performed and validated by 8PM EST Sunday nights. If you’d like to read the entire document go here: Rule Book 
We will be performing the "Open" WOD on Thursday 23rd at 6pm (This could change to 7pm moving foreword)  & Friday during the 6am  & 9.30am sessions.
Its also with Great Pleasure to announce Dan Martin as  2012 CFP Team Captain for this years Reebok CrossFit Open. Congratulations Mate.

Feats of Awesomeness CFP Style

Lab Rats

(A) Work on Gymnastic Skills + (B) Warm Up

(B) 5 Rnds
10 Back Squats 60/43
100m Sprint

Friday, February 17, 2012

Clean & Jerk

KB Swings
Ring Rows

Wednesday, February 15, 2012


Front Squat 5-5-5
Pushups & Pullups 5 sets @60%

20 Sit Ups
30 Squats
40 Double Unders

Hand over Hand horizontal rope

Tuesday, February 14, 2012


Deadlift - 5-5
Then with Bands perform 5reps/min - 5min

Every 3 min for 3 Rnds
1/2 Gasser
5 C2B Pullups
MAX rep D/B- KB G2O (Heavy)
*Scale horizontal Row for C2B

Monday, February 13, 2012

Becoming a Numbered Athlete

What an exciting 3 years it's been to see CrossFit grow as a legitimate Sport, only 3 years ago the CrossFit Games were held at a Ranch out in the middle of nowhere.  I can remember at the opening of CFP everyone staying back to watch Every Second Counts, exciting times ahead, we all sensed it.  Right from the onset we wanted to create a team environment and for everyone to feel at home, and that was the birth of CFP's Numbered Athlete.  We were the 1st in the world to have the Numbered Athlete format, CrossFit HQ even had us profiled.

At the time eligibility was you had to compete in 3 competitions, keeping in mind that at that time there were only about 3 competitions per year. Fast foreword to now &  there's competitions  at least every month it seems.   Along the way we've tweaked the process a bit here & there, however with the sport growing so fast, the need to evolve the process is needed &with collaboration from our current Numbered Athletes some key points were highlighted.
The value & integrity of the Number to remain a priority & that to remain a Numbered Athlete they need to be consistently active.
Here's a quick overview  of what the Team come up with (ill update the How it works link in full detail soon) 3 Games days/Competitions & an Athlete is eligible for a CFP Athlete shirt (Black shirt, no number) 
After a further 6-9mths (exact time to be finalised) a formal application can be submitted outlining what being a Numbered Athlete would mean to you. We now have included all the current Numbered Athletes at that time to review the application & give any feedback required where a Team decision will be made on the success of the application.
The Team also decided In order to remain a Numbered Athlete you must maintain a consistent level of activity at CFP. 
This is a very brief rundown of the updated requirements & with the official CrossFit season about to kick off in a week its perfect timing to announce the new format.  

Eliza showing good control of midline

(A) - STRENGTH (30min limit from start of session)
1) 3 attempts to establish a 1RM Snatch – rest as needed.
Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts.

(B) - Conditioning 3 Rnds
Run 250
10 Squat Clean to Thrusters 43/30
15 Burpees

-Rest 2 minutes

Friday, February 10, 2012

The CHIEF comes to town

Aneesh demonstrating "Thumbs Around Pecs" a much neglected component from individuals wanting a Muscle Up.
3 M/Us with a band later, he got his first Legit M/U.
Congrats mate.

Work Rings/Handstand Variations
Or a missed strength

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, February 9, 2012


Warm Up

50 Double Unders
10 Burpee Broad Jumps

(A) Press 5-5-5

(B) 12min Amrap
7 Goblet Squats 24/16kg
10 Toes to Bar
4 Wall Walk

Wednesday, February 8, 2012


A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds
B: For time: "Unbroken"
30 Squat Clean & Jerk 60/40
Rest 90 seconds
C: For time: 21-15-9
Wall Ball
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds
D: For time:
For every second over limit in part "A" perform one burpee
For every time "Resting" the bar in part "B" perform 5 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up

***You can dump bar in part (B) & reset for next lift (JUST NO RESTING)

Tuesday, February 7, 2012

Lappo's 1st Official Muscle Up

(A) Deadlift 10-10-10
Thruster (Heavy Double)

(B) 7min AMRAP
6 Thrusters
12 Pullups
*Every round increase the Thruster weight by 10kg.
*Start Thruster Weight at 50% of the Thruster Double in part (A)

Sunday, February 5, 2012


We are pretty cruisey here at CFP but I was up late last night laughing my ass off at this site & thought id share. Have a read here Beastmodal Domains

(A) Back Squat 5-5-5

(B) 10min AMRAP of
6 Hang Power Snatch 50/35
9 KB Swing 32/24
NOTE; Each round the ladder will increase by 3 reps, ie; Rnd1=3,6,9 Rnd2=6,9,12 Rnd3=9,12,15 etc

Friday, February 3, 2012

Registration for the Reebok Crossfit Games is now open.

Have you registered for the Reebok Crossfit Opens?

Follow this link to register then complete the Profile with an email address and choose a password.

After this you can register as an athelete to compete. Under the Announcments side bar [right of your screen] it will say "register" Click and fill in the details [you'll need a credit card].
A couple of seconds and bingo your in.
On the same side bar, click on the "Join a Team", scroll down to CFP and select. Submit this and you'll be reppin' for the number one team in this years open.

If your'e still having trouble, Jody or Glen can help you register at the box or you can TXT/Call me on 0423900304



Deadlift 5-3-1
*Perform 3 sets of max pullups sometime during strength work.
*Start strict then kip but you can't come off the bar

20min Amrap
Thrusters 50/35kg
Bar Facing Burpees
Ring Dips

Thursday, February 2, 2012

WOD 10-12 min AMRAP

It's a 'choose your own adventure'. Begin at 'Start' and work your way through the WOD.

Scoring: For every box you complete count as one point. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box not reps.

Wednesday, February 1, 2012

WOD 10 Scoring Update

This was posted in the WOD Games FaceBook page tonight, regarding the updates to your scoring method.

WOD 10 - "The Final Throwdown"

*****Scoring Update*****


We need to alter the amount of points each box is worth to enable a positive reflection on the WODbuzz leader board. Each box is now worth 100 points. And each percentage point is now worth 1 point. As The WOD Games made a late change to enable percentages of box's to be scored we didn't clarify this at first with WODbuzz and this is no reflection upon the ability of the WODbuzz leader board.

For everyone who uses the Facebook Tab and Google form there will be no change as to how you enter your score, as I will be able to modify your score to reflect the new scoring method manually at my end.

However if you utilise WODbuzz you will need to enter you score with the new system. For everyone who has so far entered their scores they will be Auto corrected to the new scoring system. So no need to worry.

For every box you complete now count as 100 points. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box as 1 point for every percentage point completed ( not reps).

E.G. - finish 6 boxes over all plus 9 chest to rings pullups your score will be the following
9/18(total reps for that box = 50% = 50 points
So your score is now the following 650

Complete 7 boxes and 4 squat clean and jerks your score will be the following
4/6 = 67% = 67 points
So your score is now the following 767

Complete 8 boxes and 213 single skips your score will be the following
213/240 = 88.75% = 89 points
So your score is now the following 889

As each box differs in complexity and reps we are using the percentage of the last box you completed to make the scoring system a level playing field for all.
Once you have completed the WOD record you time. And post your video.
This needs to be done no later than Sunday 5/2/12 by midnight for your score to count.
You can complete the WOD as many times as you want but you can only enter your score once

Thank you all for your understanding.




(A) 12min AMRAP
15 KB Swings 24/16
5 KB G2O 24/16 (L)
2 Box Jump (Return via Pistol)
5 KB G2O (R)

NOTE: After landing on Box jump, stand to one side of box & lower down as much as possible, remain on heels.
**If you are proficient at Pistols then scale up ^ overhead bar pistols.

(B) 10-9-8-7-6-5-4-3-2-1
Wall Ball 9/6kg (11/9ft)
1 Rope Ascent 15/12ft (2pumps)

NOTE: Only 1 Rope ascent is performed each allotment of WB reps.
Eg, 10 WB + 1 rope - 9 WB + 1 rope etc