Monday, September 30, 2013

Monday

(A) Hatch Program – Week 4/Day 1 – Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

(B) For Time
400m Run
21 Thrusters 43/30/25
21 Box Jumps 24/20
15 Thrusters
15 Box Jumps
9 Thrusters
9 Box Jumps

Friday, September 27, 2013

Friday

(A) Back Squat
1x10@60% - 1x10@65% - 1x8@70% - 1x8@75%

(B) CrossFit Games Open Workout 13.2
10 minute AMRAP:
5 Shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jumps (24/20)
Notes: 2013 Games standards for each movement. A shoulder press, push press, push jerk or split jerk may be used for shoulder to overhead. Hips and knees must be fully extended on the deadlift. Hips and knees must be fully extended on top of the box for a rep to count for box jumps.

EXTRAS
Front Squat
1x5@60% - 1x5@65% - 2x5@70%

Thursday, September 26, 2013

Thursday

(A) EMOTM x 12
Odd, Double-unders
Even, Hang Power Snatch + Power Snatch

For the odd minute perform either 30 Double-unders, or 30 seconds worth of Double-under practice.
*SNATCH - Use Tuesdays (B) weight

(B) 5 Rounds
15 x OHS - 43/30/25
15 x Bar Lateral Burpees

EXTRAS
Hip Thrusts - 4 x 8 AHAP

Wednesday, September 25, 2013

Wednesday

(A) Clean & Jerk - Find a Heavy single in 15min

(B) For Time
45 x Pull-ups
1000m Run
45 x Sit-ups

EXTRAS
Seated Dumbbell Piston Press: 4 x 8/side. AHAP

Tuesday, September 24, 2013

Tuesday

(A) Snatch - Find a Heavy Single in 15min

(B) 7 Rounds
3 x Hang Snatch @ 70-75% Above
6 x Box Jump - 24/20
12 x KB Swing - AHAP

Monday, September 23, 2013

Monday

Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%
Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

3 rounds
400m Run
20 Wall Balls 9kg - 10/8ft
15 Hang Power Cleans 50/35

Sunday, September 22, 2013

Yoga at CrossFit Penrith


Yoga at CrossFit Penrith

We’re pleased to announce that CrossFit Penrith has now added a Sunday morning Yoga class to its timetable.  We welcome Sandy Santucci to our team of Coaches at CrossFit Penrith.  

This Yoga class is open to everyone! You don’t have to be a member of CrossFit Penrith or even do CrossFit.  

When: Sundays at 8.30am
Where: CrossFit Penrith - Unit 3/18 Abel Street, Penrith
Cost: $5.00 for Unlimited Members of CFP, $10 for 2x Per Week Members of CFP and $15.00 for Non-Members

Read on for a bio from Sandy:

Why Yoga?!

How I started out with Yoga and what manifested after that.

I started practicing Yoga in  my early 20s when I was at University to overcome my stress levels, to be more relaxed and focused during my exams and my studies.  From that point on Yoga has always been part of me in some form or another.

Yoga gives me strength, clarity and awareness in everything that I do!  It allows me to have the patience to accept my weaknesses, to learn from my mistakes, enhance my strengths and opportunities and gives me a deeper understanding of discovering my greatest potential.

As I continue to enrich and evolve along my yoga and life journeys; I constantly pursue the true element of finding balance to make the best decisions for my life without the obsession of expecting the perfect outcome, but discovering the most profound outcome relating to the situation at hand - no matter how simple or challenging the circumstance.

As a natural progression of my insatiable thirst for knowledge, I enthusiastically took my  Yoga practice to another level when I began my Advanced Diploma of Yoga Teaching in 2010 at Nature Care College in St Leonards and began my career as a fully certified Yoga Instructor in 2011.

My true passion for teaching Yoga is to provide my students a space where they can be present with their bodies, minds and hearts, regardless of what their physical, emotional or spiritual beliefs or capabilities are.  

I enjoy supporting students that possess difficult life challenges or stressful situations both physically (from either trauma/injury or lacking flexibility), and emotionally (their relationship with others and themselves) as these individuals usually have the most profound improvements in all facets of their lives!

My students are my true inspiration and are the true essence of why I am passionate about teaching Yoga!  I continue to learn and always hold that beginner’s mindset to keep myself grounded and to discover innovative and creative ways of adapting and evolving this ancient practice into our modern era.

I predominantly teach Hatha Yoga which combines movement (asana) with the breath (pranayama), by combining the enhancement of mental focus to develop physical strength, flexibility (both muscular and skeletal), and to deepen awareness and relaxation.

With the use of Yoga props (where necessary) through Iyengar Yoga - I also encompass and combine the skills of blocks, belts and blankets to allow students the accessibility to deepen their practice in safety and with full awareness of their body wisdom.

A combination of these Yoga styles above, along with proper alignment and encompassing a mindful approach to practicing Yoga will bring balance, strength, mental clarity, inner peace and a holistic sense of well-being both in body and mind.

Main benefits of regularly practicing Yoga (but are not limited to) include:

  • Building strength (physical, mental, emotional)
  • Increase/improve muscle tone and flexibility
  • Enhances physical and mental balance and focus
  • Encourages proper body alignment/posture
  • Reduces stress/anxiety
  • Improves quality of sleep
  • Speeds up recovery time
  • Complimentary to all other exercises/activities
  • Increase lung capacity for improved oxygen (O) and carbon dioxide (CO2) balance
  • Detoxifying and cleansing for all major organs

Friday, September 20, 2013

Friday

(A) Back Squat 
1x10@60% - 1x8@70% - 1x8@75% - 1x8@80%

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

(B) 9 MIN UP LADDER 
3 x Power Snatch - 61/43/35kg
3 x Toes-To-Bar
6 x Power Snatch
6 x Toes-To-Bar
9 x Power Snatch
9 x Toes-To-Bar
12 x Power Snatch
12 x Toes-To-Bar
AND SO ON UNTIL 9 MINUTES IS UP

EXTRA'S
Mobilize Like A MOFO


Thursday, September 19, 2013

Thursday

WOD:
1) Bench Press: 5-3-3-5-10
Warm-up appropriately. Rest 2-3 minutes between work sets.


(B) 5 rounds
9 Deadlifts 120/85/70kg
11 Burpee Lateral Bar Hops
1 Rope Climb (MAX Height 3 Pumps)

EXTRAS
3x8 Glute Ham Sit-ups.

Wednesday, September 18, 2013

Wednesday

(A) Clean & Jerk Complex (TNG)
1xHang Clean + 1xClean & Jerk
Find a ME load for complex in 10min then drop to 85% & perform 2 x Complex EMOTM x 3

Note: Hang is from Knee & Full Clean is requested unless flexibility limitation is an issue.

(B) 3 Rnds
15 x STO - 70/45/35kg
Run 800m

OPTIONAL EXTRA
Tabata Decline Push-ups (Tyre)

Tuesday, September 17, 2013

Tuesday

(A) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90%
Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat unless injury or mobility limit you.

(B) 21/15/9
Full Snatch - 43/30/25
Box Jump 30/24/21

OPTIONAL EXTRAS
HSPU - EMOTM x 10
Choose a rep range & maintain it

Monday, September 16, 2013

Monday

(A) Back Squat
1x10@60% - 1x8@65% - 1x6@70% - 1x6@75% - 1x6@80%

Front Squat
1x5@60% - 1x5@70% - 2x5@75%


(B)
2, 4, 6, 8, 10 Power Clean 70/45/35
10, 8, 6, 4, 2 Strict Pull Ups

Saturday, September 14, 2013

Saturday Catch Up + Competitor Prep Session




There was some good work in both sessions today everyone. To pick one highlight from each session & in no particular order (A) I could nearly just say the name Eileen & leave it at that lol, whilst she has competed in the Opens & the occasional games day, I would still consider her as one of our Non Competing Masters... She comes to CFP to enhance her quality of life "First & Foremost" she's as tough as nails & not afraid to tell it as it is, so to speak & as a Coach, you better have more than "Just Because" if you alter anything to how she is doing something & she asks "Why?" Which is fantastic IMO..
She has gotten this far in life by "Working Shit Out" & backing herself. Even as a Coach She can appear pretty head strong but earn her respect & give her the "Why's" to your reason for change & she is a pleasure to Coach. Watching her Front Squat today was my highlight for the 7-8am session.
(B) Can't go past the Boys Vs Girls Tyre flip Final.
Ok, maybe they are In a particular order.

Friday, September 13, 2013

Friday

(A) Back Squat: 10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%,

Front Squat: 5 @ 60%, 5 @ 65%, 2x5 @ 70%,

(B) 2 Rounds
25 x STO - 50/35/25
20 x OHS - 50/35/25
15 x Pull-ups

Thursday, September 12, 2013

Thursday

(A) Build to a ME C&J over 5min
THEN back it down to 85% & perform
EMOTM x 10
1 x Clean + 2 x Jerk

(B) For Time
Run 800m
THEN 3 Rnds
21 KB Swings - 24/16
15 KB G2O - 24/16
9 HPC - 61/43/35
THEN FINISH WITH
Run 800m

Wednesday, September 11, 2013

Wednesday

(A) 3 Rnds for MAX reps (NFT)
Bench Press @ BW
Pullups

(B) 4 Rnds
10 x Deadlift - BW
10 x Box Jump - 24/20
1/2 Gasser Farmers Carry - AHAP

Tuesday, September 10, 2013

Tuesday

(A) Snatch: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90%
Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat.

3 rounds
400m Run
7 Squat Snatch 50/35/25
7 Muscle-ups
Substitution for Muscle-ups will be 2x in a Dip or Push-up

Monday, September 9, 2013

Monday

Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Front Squat: 5 @ 60%, 3×5 @ 70%

12min AMRAP:
30 Double-unders
15 TTB
30 Double-unders
15 HSPU

Friday, September 6, 2013

Friday

(A) EMOTM x 20
Odd, Double-unders
Even, Movement of Choice
For the odd minute perform either 30 Double-unders, or 30 seconds worth of Double-under practice. For the even minute perform a movement that needs practice. it can be anything you would like to work on, but should be something you struggle with. You should think about capping the second movement at 20 seconds worth of work.

(B) 10min AMRAP
5 x Box Jump Overs - 24/20
10 x Ball Slams
5 x Box Jump Overs - 24/20
10 x Russian KB Swings (Heavy)

Thursday, September 5, 2013

Thursday

(A) Deadlift 5x3 TNG

(B) 15-12-9
Sumo Deadlift - 80-50kg
DB Snatch - 45/35lb
Push-ups

Wednesday, September 4, 2013

Wednesday

(A) Snatch (Any) 1RM

(B) **HPS @65% of above
1-10 x HPS + 10-1 x TTB
With a 1/2 Gasser between rounds.
Eg: 1 x HPS + 10 x TTB + 1/2 Gasser
2 x HPS + 9 x TTB + 1/2 Gasser

Tuesday, September 3, 2013

Tuesday

(A) Power Clean 1RM

(B) 15 AMRAP (Start with 400m Run)
5 x HPC @ 70% of 1RM
5 x Goblet Squat 24/16
15 x KB Swing

Monday, September 2, 2013

Monday

(A) Back Squat
1 x 5@70% - 1 x 5@80% - 1 x 2@85% - 1 x 3@90%

(B) Every 2min x 7
3 x Thrusters 50/35/25kg
6 x Pull-ups
9 x Box Jumps 24/20