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

Numbered Athlete Profile-No.32 Melissa Ferrari

What being a numbered athlete means to me.

I feel extremely privileged to arrive in this place where I have number 32 on my sleeve and can wear my Crossfit Penrith shirt so proudly. Becoming a Numbered Athlete is an honour I had never dreamed of achieving. It cements for me my commitment to our fantastic community of Crossfit Penrith and it reminds me how far I have come. Wearing my shirt proudly means I represent an environment of athletes that means a lot to me and that I will always represent with confidence and pride. Last year (2011) I competed in Crossfit South West Sydney First Birthday Games Day, Crossfit Neverquit Affiliate Showdown and Crossfit Aphesis – Last Man Standing “Beyond Failure”. I enjoyed every single minute and plan to participate in more games days in the future. 

No.32 Melissa Ferrari
Age: 44
Height: 160cm
Weight: 10kg less than when i started CrossFit and working towards my goal of 62kg
Started CrossFit:When CFP box first opened 
Occupation: Psychotherapist
Status: Happy

Deadlifts: 80kg
Back Squat: 53kg
Squat Clean: 32.5kg
Power Clean: 37kg
Strict Press: 25kg
Front Squat: 52kg

Favourite WODS 
Any WOD's with Deadlifts
Least Favourite WODS 
Any WOD's with Rope Climbs

Fun Fact: 
I Can't stand to watch any movies with aliens and creatures with weird looking heads


(A) Power Clean-Build to a ME lift on Power Clean over 6 attempts, then take 60% of your heaviest load & perform 2-2-2-2-2. Rest as required & make these reps as perfect as your ability allows.

(B) 6min AMRAP
3 Hang power cleans 50/35
6 box jumps 24/20
9 Sit Ups (Plate Overhead & arms locked out) 15/10
30 Double Unders
10 Wall Ball 9/6kg - 10/9ft (Fem Prep 10ft)
20 D/U
20 Wall Ball
10 D/U
30 Wall Ball

Thursday, September 6, 2012


Mobility WOD-Quick Test. Does your overhead squat suck because of tight shoulders or tight hips & ankles?

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

(B) OHS - 60/40 
Perform 60 reps & any time you lose lock out or bar is lowered, Run 400m
Record sets & reps & run times

Wednesday, September 5, 2012


Come celebrate Festivus with a game of Dodge Ball followed by a BBQ & screening of the movie Dodge Ball on the BIG SCREEN, full cinema size. We aim to kick off Dodge Ball & Feats of Strength at 10.30am


Build to a ME lift on Snatch over 6 attempts, then take 60% of your heaviest load & perform 2-2-2-2-2
Rest as required & make these reps as perfect as your ability allows.

(B) 12min AMRAP
5 Deadlifts 110/80
10 Push Press 55/40
15 TTB

The man who removes a mountain begins by carrying away small stones
Chinese Proverb

Tuesday, September 4, 2012


Mobility WOD-Prepare for or Recover from Rope Climbing

(A) Skill - Rope Climbs
(Prep Group - Handstand walk/Rope Climbs)

(B) 20min AMRAP
1/2 Gasser
1 Rope Climb 15/12ft (2 pumps for new climbers)

(C) 45 Pull ups (Not for Time) In as few sets as possible

Monday, September 3, 2012


(A) Back Squat - 1x8 @65% -  1x8 @70% -  1x6 @80% - 1x6 @85%
Front Squat -  1x5 @70% - 1x5 @75% - 1x5 @80% - 1x5 @85%
**Prep Athletes perform Muscle Ups between Squats. (1 after the first set, 2 after the 2nd etc)
If no M/U then Chest to Ring.

(B)  15min AMRAP
1x Bear complex
5x push ups
10x KB Swings 24/16 (Bottoms Up)
*Bear Complex = Clean + thruster + back squat + thruster. Make this movement as fluid as possible.
 **Choose own weight & feel free to increase load throughout.