Thursday, January 31, 2013


(A) - Deadlift
5@75% - 5@80% - 5+@85%

Skill Practice Warm Up: Spend 10 minutes working on snatch or clean and jerk technique (whichever you plan on using today) or going up to a “strong effort” for a couple repetitions.

(C) - For Time
15 Ground 2 Overhead Anyhow - 50/35kg (PS OR C&J are ok)
600m run
15 Ground 2 Shoulder (same weight as above)
400m run
15 Deadlifts (same weight as above)
600m run

NOTE: On today’s workout, you can either Snatch the weight from the ground or Clean and Jerk it. Snatching might be faster if you have the strength, but 15 reps isn't a walk in the park, and it may be faster for you to do bigger sets and clean and jerk (push press) it.

Wednesday, January 30, 2013


(A) - Gymnastic Skills/Testing
Pull-ups, L - Sits, Ring Dip & Dead Hang Ring Inverts

(B) - 12 minute AMRAP
20 Steps KB OH Walking Lunges (Right) 24/16kg
15 Pull-ups
20 Steps KB OH Walking Lunges (Left) 24/16kg
15 T2B
1min BREAK
THEN 1min
MAX Rep KB Swing 24/16kg

Tuesday, January 29, 2013

Reebok Open

For those new athletes to CFP, the Open is the first level of elimination leading to the CrossFit Games in July. For 5 weeks starting in March, CrossFit Headquarters will release one workout a week.
After the 5 weeks of the Open, the top 48 Males, the top 48 Females, and the top 30 Affiliate Teams from our region will advance to the Regional Competition. From the Regionals, the top 3 of each get the greatly coveted spots at the CrossFit Games.

Preparing for the Open
For the next 6 weeks we will be including Open workouts from the past 2 years. In addition, we need to address our biggest weakness across the box: Gymnastics. In order to score well in the Open, the basic gymnastic moves have to be fluid. We will be adding in extra time in training each week to address this issue.
Overall we will continue to work on getting strong. We’ll squat heavy twice a week (Back Squat and Thruster) as well as Clean & Jerk and Snatch heavy at least once a week.
Don’t be surprised if you see skills coming up more frequently than normal (think Double Unders). Also don’t be surprised if your ego takes a beating in the next 6 weeks. A bad day for the ego is a good day for the soul. Never forget that!

Saturday Competitor Prep Training
Our competitor prep squad will be hitting various training patterns & past Open workouts on Saturdays at 8am. For those of you not currently on the competitor prep squad but are dead serious about competing in the Open this year, I encourage you to come train at this time. I will have specialized sessions to fit your ability & these will run separately but parallel to the Competitor Prep Group. Be aware, this is not social hour, and you will need to check your ego at the door. If you have any question as to whether or not you are ready to train with this group then come & see me. This is not an advertised timeslot & definitely not a timeslot to attend just because you don't want to get up early for the 7am session. Bring some "Juice" to these sessions. If you don't have any "Juice" THEN FAKE IT!
If you want to train at that time but can’t make it, don’t worry about it. All of the workouts they are doing will come up in the normal CFP programming in the next 6 weeks.

Every Rep Counts
In these Open workouts every rep counts. In fact, one rep could easily be the difference in 10 placements in the region. When there are 30 seconds left on that clock you have to give it everything you have right up until the final second. Even if you aren’t planning on competing, the person next to you may be and they need everyone around them grinding out every rep to keep them going.

Back Squat

(A) - Back Squat 5@75% - 5@80% - 5+@85%

(B) - For Time @ 50/35kg
10 Thrusters – 50 Double Unders
8 Thrusters – 40 Double Unders
6 Thrusters – 30 Double Unders
4 Thrusters – 20 Double Unders
2 Thrusters – 10 Double Unders

Friday, January 25, 2013


Saturday 26th - 7am
Monday 28th - 8.30am "Open Box"

Thruster De-Load

(A) - Thruster De-Load Week
Double KB Thruster Build In Load To A 5rm
**In Between Sets Perform Turkish Get Up On Each Arm

(B) - 10min AMRAP
9 Deadlifts 50/35kg
6 Clean Into Thruster 50/35kg
3 Jerks 50/35kg
30 Double Unders + MAX Distance Run In Remaining Time

Thursday, January 24, 2013


**Prep Group Same
(A) - Work Skills or a missed strength

(B) - Run 400m
21 -15-9 reps of:
Box jumps 24/20
Run 400m
NOTE: There are only 2 runs in total. After the first run, perform the 21-15-9 triplet, THEN finish with the run

Wednesday, January 23, 2013

DEADLIFT 1rm Re-Test

(A) - Deadlift 1rm Re - Test

For Time:
30 Snatches 135/95lb
*Use approx. 75% of 1rm

(C) - Predator OR Prey (Optional)
Partner up
2 x 400m

Tuesday, January 22, 2013


(A) - Clean + Jerk Complex
Perform in 12min ME for day of 2 Cl+1Jr
THEN @ 80% - every 30sec x 6 sets

(B) - 4 rounds
7 Ring Dips
15 KBS 24/16kg
50 Double-Unders

Monday, January 21, 2013


(A) - Back Squat - 1rm Re Test

(B) - 5 Intervals of 3 minutes on : 1 minute off
2 Rounds of Cindy (5 Pull up, 10 Push up, 15 squat)
Max rep Hang Power Clean 60/40kg
- On each interval, complete all 2 rounds of Cindy before moving to Hang power cleans.

Friday, January 18, 2013


(A) - Hang Snatch
Build to a ME in 5 attempts THEN DO
3 Hang Snatch EMOTM x 7 @ 80% or above "But DON'T MISS any"

(B) - 15min AMRAP
5 Wall Climbs (Prep HSPU)
10 Russian KB Swing (Heavy) Prep 32/24
200m run

Thursday, January 17, 2013


(A) - Thruster
5@85% - 3@90% - 1+@95%

(B) - 2 Thrusters every 20sec x 16Rnds
Straight Into
15 Bar Facing Burpees
400m run
30 Double Unders
200m run

Wednesday, January 16, 2013


(A) - Snatch Grip Deadlift (De-load Week)

(B) - 4 Rnds - 2min on 1min off
2 Power Clean 50/35kg
1/2 Gasser
MAX Rep Full Clean in Remaining Time

Tuesday, January 15, 2013


(A) - Strict Press
12min to find MAX Single.

(B) - Chipper (30min Cap)
50 Wallball 9/6kg 10/9ft
40 Pull-ups
30 Power Snatch 60/40kg
20 Push ups
10 OHS 60/40kg
20 Shoulder 2 Overhead 60/40kg
30 Box Jump 24/20
40 KB Swings 24/16kg
50 Double Unders

Monday, January 14, 2013


(A) - Squat Double KB (De-load Week)
In 15min Build in load to a 10rm & Find MAX Height Box Jump + Broad Jump
**Do Jumps in between Squat sets

(B) - "Snatching Chief” 5 Rnds
3 Snatch (Any) 50/35kg
6 HR Push Ups
9 Air Squats
**1 Minute Recovery

Friday, January 11, 2013


Thrusters 3@80% - 3@85% - 3+@90%

(B) - 3 Rnds
400m Run
15 SDHP 50/35kg
MAX EFFORT Pull-ups (1 attempt)

Thursday, January 10, 2013


(A) - 1 Minute On - 1 Minute Off X 20min
Hang Power Snatch - Power Snatch - Shoulder 2 Overhead
*Working up in weight where you can maintain proper form for the Complex
Perform Complex Of
2 x HPS + 1 x PS + MAX S2O In remaining Time

(B) - Complete the following for time...
Perform 100x **Burpees
**Perform 2x Ground 2 Overhead (50kg/40kg) every minute on the minute, beginning after the first minute.
Eg: (At 3-2-1 GO) - Start with Burpees, then when the clock hits 1min perform 2 PS, then go back to Burpees until the clock hits 2min & repeat until 100 Burpees are done.

NOTE: Burpees need to have a vertical midline upon jump with a clap that has elbow joint above ears

(C) - If time permits
Run 800m @ 75% 

Wednesday, January 9, 2013


(A) Deadlift
5@75% - 3@85% - 1+@90%

(B) - 4 Rounds
7 Clean (Any) 60/40kg
1 Full Gasser
7 Box Jump 24/20

**Prep Group: As above, but for (A) work to a Heavy Single

Friday, January 4, 2013


(A) - Thruster
5@ 75% - 5@ 80% - 5+@ 85%

(B) - EMOTM X 12
1 x Power Clean
1 x Front Squat
1 x Split Jerk
**In remaining time perform ME DU

(C) - Coaches Surprise

400m Buddy Carry "CFP Style"

Thursday, January 3, 2013


(A) - DEADLIFT 3-3-3+

(B) - 3min ME Burpee BJ 20
Recover 2min
5min AMRAP
10** Wall Ball
10 TTB
**If unable to do 10WB then do ME
Recover 1min
Run 400m

Can you pick who this is

Wednesday, January 2, 2013

Late Post

Apologies for Lost Mystery Post. Had problems with "Auto Post Scheduling"
This will have to do for now.