Friday, August 31, 2012


Mobility WOD-A quick test. Does your squat suck because of tight ankles

(A) Build to a ME lift on C&J over 6 attempts, then take 85% of your heaviest load & perform
2 reps over 8 sets (Wait at least a min before performing your next set)

(B) 15x Power Snatch 60/40
Run 200m
20x Snatch 40/30
Run 400m
30x Hang Snatch 30/20
Run 800m

Thursday, August 30, 2012

(A) Back Squat -  1x10 @60% - 1x10 @65% - 1x8 @70% - 1x8 @75%
 (1a) EMOTM 5min
4 Front Squat 80/55kg (No more than 70% of your 1rm)

(B) 12min AMRAP (Competitor Prep Group see board for altered WOD)
1 Rope Climb 15/12ft (2 Pumps)
5 Strict Pullups
10 Box Jumps 30/24

Wednesday, August 29, 2012

Snatch Time

(A) Build to a ME lift on Snatch over 6 attempts, then take 85% of your heaviest load & perform
2 lifts OTM for 8min.

(B) 3 Rounds
21 KB Swings 24/16
15 Wall Ball 9/6kg & 11/9ft
9 Burpees

Tuesday, August 28, 2012


Mobility WOD-Jerk Mobility

Split Jerk - 5x2
5x2 means 5 sets of 2 reps, for this stands are recommended

1a) Banded Deficit Deadlift @ 40% 1rm 10x3
Focus on speed of pull whilst keeping posture of set up.

1b) Seated Shoulder Press 5x3 AHAP
Perform after every 2nd set of Deadlifts

(B) - 1 Minute ME Pull Ups
*Then immediately begin-

3 rounds for time of:
120m Shuttle Run (10-20-30m Sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
10 Chest Slapping Push Ups
*Then immediately repeat-
1 Minute ME Pull Ups

*Score should be reported as total Pull Ups & time for the triplet.

Monday, August 27, 2012


(A) Back Squat - 1x8 @65% - 1x8 @70% - 1x6 @80% - 1x6 @85%
Front Squat - 1x5 @60% - 1x5 @70% - 1x5 @75% - 1x5 @80%

(B) 3 Rounds
10 Power Snatch 62/43
10 OHS 62/43
10 TTB

(C) 20 ABMAT Situps a minute for 5minutes

Sunday, August 26, 2012


Here at Design & Engineer HQ we are excited to introduce you to the latest performance tool to roll off the floor. The 2" FAT Bar.

Saturday, August 25, 2012


*Snatch Push Press 3-3-3-3
*Push Jerk + Jerk 1+1 @ 80% MAX over 5 sets
*Death By Rope Climb

Friday, August 24, 2012


Build to a ME lift on Full Clean over 8 attempts, then take 85% of your heaviest load & perform
2 lifts OTM for 6min.

(B) - For Time
5 Snatches - 62/43
100m Farmers Carry - 64/48 (eg; 2 x 32kg KB)
4 Snatches
100m Farmers Carry
3 Snatches
100m Farmers Carry
2 Snatches
100m Farmers Carry
1 Snatch

**NOTE: If Rxd weight on Snatch is greater than 70% of your 1rm, ONLY use 70%


3 Rounds
Every 2.5min Run 400m OR Row 500m


Energy & persistence conquer all things.
Benjamin Franklin


Whilst on the theme of quotes, I come across these doozies. Ill post one a day over the next week or so. Here are comments made by NBC sports commentators during the Summer Olympics that they would like to take back:
1.  Dressage commentator: "This is really a lovely horse and I speak from personal experience since I once mounted her mother."

Thursday, August 23, 2012


Mobility WOD-Squat Cycle 3

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

1x10@60% - 1x8@70% - 1x8@75% - 1x8@80%

**Part (A) needs to be done in 30min, & (B) ready by 35min. Let's be organized Team.

(B) Individual
50-30-25 Reps of
Wall Balls 9/6kg & 10ft
Pull Ups
Double Unders
2min Recovery
3 Rounds
Run 400m every 3min **If your unable to perform 50-30-25 within 11min, then omit the 400s

(B) Team
100-60-50 Reps of same movements as Individuals but partition as needed. Remember focus on as many unbroken reps each time you work. Runs are done relay style for 3 rounds each.

Wednesday, August 22, 2012


Mobility WOD-All the way from Copenhagen

(A)  - SNATCH 
Build to a ME lift on Snatch over 8 attempt, then take 85% of your heaviest load & perform
2 lifts OTM for 6min.

(B) Prep Group - 2000m Row (Then mobilise or work a skill)
10min AMRAP
5 Unbroken Hang Clean 60/43
5 Burpees


Our greatest glory is not in ever falling but in rising every time we fall.

Tuesday, August 21, 2012

Tuesday 21st

Mobility WOD-All the way from Copenhagen

(A) 1a) - Snatch Balance - 5x2 (Prep Group Only -  Heavier than last week)
      1b) -Hang Snatch -  (Mid thigh) 70% 1rm (Prep Group only - Perform same amount of reps as last week)
      1c) - Floor Press - 3sets of 10reps SAME LOAD AS HERE

(B) Individual
OTM For 20min
Odd Minutes - 3 Power Snatch + 3 OHS
Even Minutes - 12 KB Swings 32/24

(B) Team
7 Rounds for Time
3 Power Snatch + 3 OHS 60/43kg
12 KB Swings 32/24

*Athlete A performs 3 Power Snatch + 3 OHS. When Athlete A finishes 3 Power Snatches + 3 OHS they must hold the OHS squat position until Athlete B completes another 12KB swings. Teammates will then rotate until both ahtletes have completed 7 rounds of Snatches and 7 rounds of KB swings.

If I have seen further it is by standing on the shoulders of giants.
Isaac Newton

Monday, August 20, 2012

SQUAT Week 2

(A) - 1a) - FRONT SQUAT
1x5 @60% - 1x5 @65% - 2x5 @70%

1x10 @60% - 1x8 @65% - 1x6 @70% - 1x6 @75% - 1x6 @80%

(B) 3 Rounds
8 Deadlifts - 120/90
Run 400m


They will rise highest who strive for the highest place.
Latin Proverb

Sunday, August 19, 2012

2012 Never Quit Affiliate Showdown

What a great day. The affiliate showdown sold out in less then 48hrs and only 2 of a possible 8 teams for CFP made the cut-off. CFP were represented today by the Princesses, Rachel, Keiran, Kylie & Amanda in 1 team and the Gem's, Brooke, Megan, Eileen & Amanda again in the 2nd. As a coach, i love seeing our athletes experience their first games day, the nerves in the morning to the exhilaration in the afternoon and all the good stuff in between. The good stuff in between for me today was Rachel experiencing her first competition with her partner cheering her on. Keiran & Brooke both sneaking onto the workout area after their WOD to see if they could make it over the wall without assistance. Megan and Kylie making it through the Killer Cage without assistance and Eileen doing thrusters with the whole crowd cheering her on. But what made me proudest as a coach and owner of CFP was both Amanda Freeman & Melissa Ferrari's willingness to step up and "take one for the team". Melissa, a numbered athlete of CFP, who withdrew due to illness wanted to put the team ahead of her health and fill the spot created by another athletes withdrawal. And Amanda, who was already competing for the Princesses eventually stepping in instead. Amanda doubled up and did both WOD's twice so that Melissa wouldn't need to risk her health.

CrossFit Penrith from the start has had a great team culture. Some people have tried to derail it along the way but when you have great foundations like our numbered athletes and aspiring numbered athletes along with great programming and coaching, you, and I can be sure that the future is bright at CFP.

Courage, Ferocity, Pride.

Friday, August 17, 2012


(A) Clean & Jerk
Build to a ME lift on C&J over 8 attempts. Then take 80% of your heaviest load & perform 2 lifts OTM for 6min.

(1a) Hang Snatch (Mid thigh) 65% 1rm
Perform singles but the same amount of reps as Mondays ME Power Clean

3 Rounds
Run 400m
21 KB Swings 24/16
12 Pullups


There is no success without hardship

Thursday, August 16, 2012


Mobility WOD - Squat Cycle 2


1x10 @ 60% - 1x8 @ 65% - 1x8 @ 70% - 1x8 @ 75%


1x5 @ 60% - 2x5 @ 70% (Slow down & Fast Up on front squats)


5 Sets of 2 reps AHAP (Perform 5x5 of OHS if OHS Is weak)

(C) Individual 

4 rounds

30 Double Unders

10 SDHP 43/30

15 Double Unders

*Recover 30sec before C2B

ME UB C2B Pullups

**Recover 1min before next round

(C) Team 

4 Rounds

1min Max D/U

30sec transition

1min Max C2B Pullups

1min Recovery

60 The New Strong

Wednesday, August 15, 2012


Mobility WOD-Snatch & Ring Dips

Build to a ME lift on Snatch over 8 attempt, then take 80% of your heaviest load & perform
2 lifts OTM for 6min.

(B) - Power Elizabeth 21-15-9
Power Cleans 135lb/95lb
Ring Dips

To win without risk is to triumph without glory

Tuesday, August 14, 2012

Jerks & Deads

Mobility WOD-Jerk Mobility

(A) -  Split Jerk - 5x2
5x2 means 5 sets of 2 reps, for this stands are recommended

1a) Banded Deficit Deadlift @ 40% 1rm 10x3
Focus on speed of pull whilst keeping posture of set up.

1b) Seated Shoulder Press 5x3 AHAP
Perform after every 2nd set of Deadlifts

(B) - 12min AMRAP
1 Seated MAX Height Box Jump + MAX Broad Jump on landing
1/4 Gasser
1 Seated MAX Height Box Jump + MAX Broad Jump on landing
12 TTB
15 KB Swing 32/24

*MAX Height BJ is is done from seated position with hips at parallel.
Reset at top of box & prepare for a soft landing (Think like a Ninja) then perform Broad Jump

You are the handicap you must face. You are the one who must choose your place.
James Lane Allen

Monday, August 13, 2012


(A) 1a - Back Squat - 1x10 @60% - 1x8 @70% - 1x6 @75% - 1x4 @80%
      1b -  Front Squat - 1x5 @ 60% - 2x5 @70%

(B) 5 Rounds
10 Alternating DB Snatch (5 each arm) 70lb/45lb
5 Strict Unbroken Pullups (Weighted)

(C) ME Unbroken Hang Power Clean
1 set HPC of 75% 1rm of Power Clean
You get 1 attempt & your heels can NOT go wider than your hips upon receiving the bar & no pausing between reps.


*We are going to run with a theme this week of daily quotes courtesy of Lab Rat John Wells AKA - Old Bull.

You are never a loser until you quit trying.
Mike Ditka

Friday, August 10, 2012

Friday Special

Mobility WOD-Overhead Mobility - 2 Tennis Balls and Some tape can make you stronger

MAX Height Box Jump (6 attempts)
(In between each attempt, complete 20 DU)

Burgener Warmup

Make 5 lifts to find your MAX for the day, then do; 1-1-1-1-1 @ 80%

Complete every minute, on the minute for as long as possible.
(Many thanks CrossFit New England)

2 Squat Cleans 185lb/135lb
3 Push Jerks
4 Power Cleans
Beasts will get 8+ rounds on this. If you are under 5 rounds it was too heavy or you didn't dig deep enough. 11 Rnds Max if scaled

Thursday, August 9, 2012

New Cycle Begins Monday

(A) (10min) 1 Halting Clean Deadlift + 1 Clean : Work up to a Medium - Heavy load x 5 Sets

Mobility WOD-Squat Cycle 1

1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%

Before You Squat: Physical & Mental Preparation - From Catalyst Athletics 

(B) 5 Rnds for total run time & total reps
Sprint 200m
ME UB Thrusters 60/43
*Pick Bar up within 20sec of completing run

I'll endevour to get a short post regarding the next cycle by tomorrow. There's plenty of fun stuff planned to improve the Classic Oly lifts & to also get as strong as a Lumberjack with a new Squat program.

Wednesday, August 8, 2012


Perform 3 sets on Nbr (1), 2 sets on nbr (2) & 1 set on Nbr (3)

(1) Perform 3 Strict Press + 2 Push Press + 1 Split Jerk
(2) Perform 2 Push Press + 1 Split Jerk
(3) Perform 1 Split Jerk

(B) Every 2 1/2 min for 7 Rnds
10 Floor Press AHAP (Unbroken)
15 KB Swing 24/16
5-10-15 Shuttle

Tuesday, August 7, 2012

2 Pos Snatch

(A) 2 Position Snatch (15min)
Perform 1 From above Knee + 1 From Floor

(B) 21 Deadlift 100/70
Run 200
15 Deadlift
Run 400
9 Deadlift
Run 800

Monday, August 6, 2012


(A) 2 x Front Squat + 1 x Jerk
10min to find MAX load
Using same weight, perform squat ladder
EMOTM Front Squats
Work 10s - 50s Recovery
Work 20s - 40s Recovery
Work 30s - 30s Recovery
Work 40s - 20s Recovery
Work 50s - 10s Recovery
Work 60 Seconds MAX PULLUPS

(B) 4 Sets
30 Sec AMRAP Power Clean 50/35
30 Sec AMRAP Box Jump 24/20
30 Sec AMRAP KB Swing 24/16
30 Sec AMRAP Burpee

Recovery 2min

Friday, August 3, 2012


Mobility WOD-Check out how to hit the right depth on the wall ball (About 4:20mins into Video)

(A) Back Squat - 6-8-10 (Use 20rep weight)

10 - OHS 60/43
15 - Power Snatch 60/43
20 - Wall Ball 9/11ft - 9/6kg
25 - Ab mat sit ups
20 - Wall Ball
15 - Power Snatch
10 - OHS

Thursday, August 2, 2012


(A) Power Clean
In 7min build to 75% of 1RM
Every 30sec for 5min
2 Power Clean

(B) 3 Rounds (3min Rnd)
Run 400m
10 HR Pushups
15 KB Swings 24/16
AMRAP 6min
7 HPC 60/43
14 TTR

Wednesday, August 1, 2012


(A) DEADLIFT 3 x 60% 2 x 70%
FRONT SQUAT 3 x 65% 2 x 75%

(B) 3 Rnds
12 Thrusters 43/30
200m Run


40 C2B Pullups in as few sets as possible