Saturday, March 31, 2012

Friday, March 30, 2012

Numbered Athlete Profile-Jenny Stagg

No.7 Jenny Stagg
Age: Doing AMRAP since 1958
Height: 152cms
Weight: 58kg
Started CrossFit: May 2009
Occupation: Customer Service/Instructor
Status: Sorry Gentlemen, Married

Strengths
Deadlifts: 111kg
Squat Clean: 50kg
Clean&Jerk: 46kg
OverHead Squat: 42kg
Squat Snatch: 27kg
Max Pullups: 10

Favourite WOD: Filthy 50
Least Favourite WOD: Anything with C2B

Fun Fact: CrossFit helped me with my fear of heights & photography
(A) Power Snatch
In 12min find a Heavy single
THEN 65-75% of that
Perform a Triple OTM for 4 sets

(B) Run 800m
Recover 4min
3rnds
5 DB Snatch (R)
1 Rope Climb
5 DB Snatch (L)
Recover 2min
Run 400m

Thursday, March 29, 2012

Reebok CrossFit Open

The Open is all done & the Girls from CFP have proved their metal once again. Justine in 40th, Courtney in 47th & Veronica in 55th place. All 3 have earned the right to progress to Regional's on May 18-20 at WIN Stadium Wollongong. Lynne qualified for the Masters 45-49 for the second year in a row & will go straight to The Games in Carson Los Angeles July 13-15. I can remember each of these girls first sessions. I was the dealer handing out this packet of fun to these unsuspecting girls in a globo gym & the rest is history as they say.
Some things are a little different these days as individuals come to us for a taste but what remains the same is, I can remember most peoples first session & the buzz I get seeing individuals progress.

I have reflected many times since the cut off for the last workout & a thing that keeps popping up is the diversity of our Team. Too many individuals to mention everyone but we had such a great turnout. There wouldn't be a Coach out there who wouldn't love to Coach/Prepare a Games Podium Athlete but I honestly believe it wouldn't give me the same buzz that I got through this Open. The journey for each of you was different. All of you had different reasons & were driven by different forms of motivation. I really feel fortunate that I could be a link in the chain of your Athletic journey.

They say the greatest compliment someone can give is to recommend/introduce, well we have so many people that started at CFP via a friend or family member.
Thank You
Glenn
(A) Deadlift 1rm

(B) 21-15-9
Power Clean
Ring Rows
*Choose own weight for PC. Focus on touch & go.

Wednesday, March 28, 2012

End of "CrossFit Open" BBQ

Just a short one Team. I have a Coaches perspective I'd like to share for you tomorrow. I appologise, time got away on me.
This Saturday at 10:30 all CFP Athletes are invited to the box for a Team photo & BBQ. Regardless if you competed or not, please feel free to come catch up.
(A) Back Squat 1rm

(B) 3 Rnds
7 DB Push Press 45/35
10 TTB

(C) Roll Out
Skills

Tuesday, March 27, 2012

15 min Clock
Run 1.6km
THEN
AMRAP in remaining time
7 KB Swings - 24/16
2 Goblet Squats
*Perform 1/2 Gasser anytime Bell touches ground. If you put it down due to grip strength, then run it like you stole something. If its because your gassed, then walk & practice recovery techniques.

** Remaining time roll out or skills
*** Choose 2 Short term goals & put in goals board

Monday, March 26, 2012

(A) Power Snatch
Work up to a Heavy single then perform a triple every 60 seconds for 7 Rnds

(B) 3 Rnds - (90 sec rest between Rnds)
400m run
15 OHS - Bodyweight

Friday, March 23, 2012

Conundrum

I read this on CrossFit Flagstaff's site & thought I'd share. We have see a bunch of new faces come through the  door lately & its easy to forget what those early visits were like.


Upon recent reflection in considering perhaps the most resounding sentiments of folks new to our community, one in particular stands out: I was surprised at how supportive everyone was! It’s a phrase that I’ve heard post WOD en masse, spoken with a twinge of astonishment and it’s one we should be careful not to become complacent with. Each and every one of us has much to be proud of anytime someone new to CrossFit Chicago projects the aforementioned assertion. Take a moment to think back to those very first moments you entered the box. What do you remember? I distinctly recall a sense of dread that seemed to exponentially grow as I ascended the dark Clybourn staircase, sounds of barbells wanting to slam through the ceiling above echoed with requisite expletives, the smell of sweat, chalk and the cheap perfume fragrance of the bathroom air fresheners lingering in the hot, humid air, and walking into a room of narrowly controlled chaos, not knowing where to stand, who to talk to, how to comport. I was well past nervous, I was downright intimidated. Imagine my further dismay when, as I tried to stand casually against the wall, was abruptly nudged away by an athlete who breathlessly exclaimed that she was doing handstand push ups there as she somersaulted against the sole-marked drywall, her heel missing my face by the slightest of margins. Though trying to act collected, in retrospect it was probably fairly evident that in actuality I was having serious second thoughts about being there, standing randomly with poor posture, green faced and awkward. It wasn’t long until some of the other members graciously introduced themselves, tentatively asking through a suspicious smile if this was my first CrossFit workout. It was.

You’ll pass out before you die.

Okay.

Unwittingly to me at the time, what followed was exactly what happens every day at the box; a relentless encouragement from coaches and athletes alike simultaneously pushing each to do their best yet upholding the highest of standards throughout the varied movements. This unique atmosphere affords us the opportunity to unleash that competitive drive in all of us, and continued enthusiastic encouragement of each other plays catalyst to further propel us to our fitness goals. In the meantime, we keep coming back in order for us to beat ourselves (previous PRs) and each other. That’s right. Make no mistake, I want to beat you at every single WOD we do together. At the same time though, I genuinely want you to do your absolute best… hence the conundrum.

How is it that the motivation to do our personal best is not mutually exclusive to the desire for our peers to do their best when the latter could and often does usurp the former? It’s because in the process of making each other stronger, faster, fitter, we ourselves rise if not to keep up, to surpass what we once thought impossible. This approach is as necessary as it is elusive; evidence that we value our sense of community over individualistic motive and outcome. It means checking not only our ego, but also pride for humility at times. It means not excessively celebrating a personal achievement before assisting a struggling classmate simply aimed at making it through. Placing the impetus on the collective success makes us all stronger individuals and organically grows the strength of our community through solidarity. Sometimes we find that true personal reward lies in helping others achieve their goals. Whether it’s queuing someone through their first muscle-up, or silently standing by as someone finishes their workout, being there for that individual means more than any words exchanged after can explicate. To put it into perspective, the opposite would leave us hoping to beat each other through others’ failure. Reciprocate and suddenly there’s ubiquitous failure.

Aristotle would likely use the synergy of our community as a breathing example of his the whole is greater than the sum of its parts revelation, and he’d have been spot on.

Numbered Athlete Profile-No.6 Jody Gall


What being a numbered athlete means to me.

 When I walk into CFP and look at the names on the numbered athlete board I reflect on what each of my team mates contribute to CFP and what I contribute. As being a numbered athlete to me is a long term commitment to making the team at CFP stronger. Not 1 of us contribute everything we need to maintain a strong team, it is all of us. So I value my number and I value my contribution at CFP

No.6 Jody Gall
Age: 38
Height: 6'3
Weight: 95kg
Started CrossFit: Late at night in my pyjamas at home
Occupation: Coach

BenchMarks
Angie: 29.23
Amanda: 14:56
Annie: 6.12
Cindy: 13 + 5
Diane: 6:09
Elizabeth: 12.07
Eva: 50.22
Fran: 4:41
Helen: 8:59
Isabel: 12:20
Karen: 9.00
Jackie: 8:09
Kelly: 30:53
Lynne: 10 + 73
Nancy: 16.09
30 M/U: 18.13

Strengths
Deadlifts: 201kg
Squat Clean: 117.5kg
Hang Power Clean: 115kg
Clean and Jerk: 102.5kg
Jerk: 102.5kg
OverHead Squat: 100kg
Snatch Balance: 80kg
Squat Snatch: 87.5kg
Muscle Snatch: 52.5kg
Strict Press: 60kg
Push Press: 85kg
Back Squat: 157.5kg
Front Squat: 126kg

Max Pull Ups: 28
Max Muscle Ups:5
Max HSPU:21

Favourite WODS
I love workouts with High Skill Movements
Least Favourite WODS
Long Amraps. Thrusters & Pullups
Fun Fact:
I Live my life in themes

Thursday, March 22, 2012

Workout 12:5

WORKOUT 12 . 5

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Wednesday, March 21, 2012

3 X 4min AMRAP with a 4min Recovery in between.
(A) 4 OHS - 43/30
8 Pushups (Hand Release)
REST 4min
(B) 4(R) KB Power Snatch + 4 (L) 24/16
8 Pullups
REST 4min
(C) 4 SDHP - 43/30
8 Bar Facing Burpees

Tuesday, March 20, 2012

Warm up
Row 500 (Games athlete) or jog 400m, Burgener Warmup

(A) 10 Rounds (Every 60sec perform)
3 X Clean or Power Clean 85/60
1/2 Gasser (Flat strap)
***Warm up Hamstrings.
**If you don't complete 1/2 Gasser within 60sec limit sit next one out.
**If you can't complete any round in time, scale to 2 lifts & a 1/4 Gasser.

(B) Push Press 3-2-1 (2 Warm Up, then 3-2-1) your score is the 1rm Push Press

(C) Roll Out

Monday, March 19, 2012

(A) OHS 5-10-10

(B) 15-12-9
Deadlift 120/90
C2B Pullups

(C) 3 Sets MAX Ring Dips

Friday, March 16, 2012

Numbered Athlete Profile-No.5 Russ Keech

Just noticed on your blog that you have changed the numbered atlete process, so i just thought i would let you know what being a numered athlete means to me and also what CFP means to me.
Although i dont train at CFP anymore, i still wear my numer 5 with pride and still consider myself part of the CrossFit Penrith family.
When the numbered athlete system was introduced and i was issued with the number 5, i was blown away. I dont think i ever expressed how much i appreciated it, but it was one of the nicest gestures that anyone had given me. It was a sign to me that this CrossFit thing was more than a just a way of training, but i was now part of a close knit team.
When we decided to open Blacktown, it was bitter sweet. Here was a big opportunity to take the next step in my career but i really didnt want to leave the CFP family. However i came to realise that the team values and group dynamics that CFP instilled in me, was now about to be passed onto another group of people in Blacktown. So thats what we did, and still do today.
Having your own affiliate is hard sometimes as you probably know, and there have been times where i have wanted to shut up shop and come back to CFP, but one thing that i learnt from those early day at CFP was to never give up. 2 words in the CrossFIt Penrith motto are Courage and Pride, so i remind myself of that when times are tough. Our group dynamics at CFB are very similar to those that i experienced at CFP in the early days, which is a credit to you guys.
So what does numbered athlete mean to me? It means having the Courage to be who ever you want to be, the Ferocity to never let any obstacle stop you from doing what you want, and the Pride in what ever you do in life. I will take the number 5 with me to the grave, thats how much it means to me.
Russ

Thursday, March 15, 2012

Reebok CrossFit Open Workout 12.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups



WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

Wednesday, March 14, 2012

(A) Deadlifts 8-8-8

(B) 20min to perform
1000m run + Annie
Annie = 50 40 30 20 10 Double Unders & Sit Ups
*Can be done in any order

Tuesday, March 13, 2012

(A) Back Squat 5-5-5
3 Attempts at MAX Height Seated Box Jump

(B) 3 Rounds
Run 600m
3 Rope Climbs
12 OHS With Med Ball 9/6

Monday, March 12, 2012

(A) Power Clean + Jerk + Squat Clean
Warm Up then perform 3 Working sets with reps of 2+1+1

(B) At the start of every 2nd minute for 12min perform
3 Thrusters 60/40
6 Horizontal Ring Rows
3 Clean Thrusters 60/40

Friday, March 9, 2012

Numbered Athlete Profile-No. 4 Dan Wallace


No.4 Dan Wallace
Age: 38
Height: 186cm
Weight: 82kg
Started CrossFit: June 2009
Occupation: Ship Repair and Construction
Status: Married to Athlete No. 1

BenchMarks
Annie: 20.05
Barbara: 46:58
Helen: 8:40
Jackie: 10:21
Nicole: 75

Strengths
Deadlifts: 160kg
Squat Clean: 60kg
Clean and Jerk: 70kg
OverHead Squat: 50kg
Squat Snatch: 50kg
Max Pull Ups: 23

Favourite WODS
Fast Flowing WOD's

Least Favourite WODS
20min Amraps

Fun Fact
Loves Mountain Bikes

Thursday, March 8, 2012

Reebok CrossFit Open 12.3

WORKOUT 12.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar






Wednesday, March 7, 2012

7/3/2012

(A) Power Clean 15min to find 5rm
Then perform 3 sets of 5 Touch & Go, heavy & fast as form allows
60sec recovery between sets.

(B) 3-5 Rnds
7 SDHP - 43/30
6 Alternating KTE
5 Deck Hop Burpee Wall Ball
Rest 90sec between rounds.

*Scale to Deck Hop Burpee if unable to WB.

Monday, March 5, 2012

5/3/2012

(A) Thrusters 3-3-3 Warm up then (3 attempts to do Heaviest tripleThruster)

(B) Perform 75 OHS 43/30.
Perform in as few sets possible. Not for time & rest as needed. Post sets to comments.

Friday, March 2, 2012

Numbered Athlete Profile-Veronica Mifsud

No.1 Veronica Mifsud-aka VRon
Age: 39
Height: 155cm
Weight: 57kg
Started CrossFit: June 2009
Occupation: Enjoying everyday doing what i want
Status: Married to athlete No. 4

BenchMarks
Angie: 27.35
Cindy: 14 + 11
Fran: 6:14
Helen: 10:55
Jackie: 9:10
Kelly: 29:50
Nancy: 15.26
Nicole: 42

Strengths
Snatch: 56kg
Clean & Jerk 71kg
Deadlift: 130kg
Back Squat: 100kg
OverHead Squat: 47.5kg x 2


Max Pull Ups: 25

Favourite WOD: Grace
Least favorite WODS: AMRAPS yuck

Fun Fact: I brush my teeth with my eyes closed

Round 2

The AM Sessions will run workout 12:2 from the Reebok CrossFit Open.
10min Snatch Sequence (See yesterday's post for full details)

_____________________________________________

6PM - The 6pm Crew will be "Coaches Choice"

Thursday, March 1, 2012

REEBOK CROSSFIT OPEN WORKOUT 12:2

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.







(A) SPLIT JERK (20 minutes)

Notes: Concentrate on footwork and driving the hips under the bar into a support position. DO NOT go heavy.

(B) KB Complexes (Coaches choice)

(C) Feats Of Awesomeness