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