Wednesday, September 30, 2015

WEDNESDAY

Team 'Riff Raff' Mitch, Aliysa, Veronica and Dangerous Dave. 
Placed equal 13th out of 49 Teams over the weekends 
Riot Squat Competition.  Good Work Guys!

A1) Bench Press
6-4-2
6-4-2
Then
10 reps @ 80% of 2RM
*Start heavier than last week.

A2) 5 Strict Ring Pull-ups

B) 3min AMRAP x 3 Rounds
3 Power Snatch: 60/40/32kg
6 KTE (Rings or Bar)
9 Wall Balls 10/9' 9/6kg
Rest 1 minute between rounds

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
- Clean - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull - 120%x2, 125%x3x2, 90%x2
- Back Squat - HS; 90%x1, 95%x1

Tuesday, September 29, 2015

TUESDAY

Team CFP 'Ghost Thrusters' Johnny, Rachael, Michael and Jessica.  
Placed 28th out of 49 Teams over the weekends Riot Squat Competition.
Good work guys, a full weekend of competition is not an easy feat.

A) Deadlift - 3 RM
- No Dumping
- No Rounding of Back

B) For Time:
30 Ground to Overhead:50/35/30kg
30 Box Jumps 24/20"
20 Ground to Overhead
20 Box Jumps
10 Ground to Overhead
10 Box Jumps

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)
- Jerk - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Clean - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 27%x3x4 (%of Back Squat)

Monday, September 28, 2015

MONDAY


A) Front Squat
Build to a Heavy Double
THEN
1x2@90% - 1x2@95%

B) 5 Rounds
Run 200m
15 x KB Swings: 24/16kg
8 x Pull-ups

Extras - Week 7 - Session 1
Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)
- Snatch - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Snatch Pull - 120%x2, 125%x3x2, 90%x2
- Front Squat - Heavy Single, then 90%x1, 95%x1 (%of HS)

Friday, September 25, 2015

FRIDAY

Today's a new day.  
Wipe the slate clean.  
Start again.  
Work hard everyday.

A) Clean & Jerk
Build to a Heavy Single
THEN
1x1@95%
1x1@90%

B) For Time
21-15-9
Box Jumps 24/20"
KB Swings 24/16kg
- Run 200m after the 21-15-9

Extras - Session 5
Technique Primer of choice: 3-4 Sets of 2-3
- Snatch - Heavy Single, 95%x1, 90%x1 (% of HS)
- Clean & Jerk - Heavy Single 95%x(1x1), 90%x(1x1) (% of HS)
- Front Squat - 75%x2, 80%x2, 85%x2x2

Thursday, September 24, 2015

THURSDAY

So many achievements from CFP Athletes.  
Joe completed the Blackmores marathon in a Personal Best time of 3.17! 
The hard work has paid off, good one Joe Joe Zep!

A) Power Snatch
3x1@70%
3x1@73%
3x1@76%
-Then-
5 Lifts to find a Heavy Single

B) 4 Rounds (45 Seconds On/15 Seconds Off)
Thruster 40/30kg
Double Unders
Push Up
Sit Ups
--Rest--

Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Jerk - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 20%x3x5 (% of Back Squat)

Wednesday, September 23, 2015

WEDNESDAY

Over the weekend while the Blackmores Marathon was underway, 
2 CrossFit Penrith Athletes Caroline and Patchy were in Victoria 
competing in the 100km Surf Coast Century (Team Event).  
They placed an impressive 15th out of 60 teams with a time 
of 10  hours and 18 minutes, ouch and congratulations!

A) Bench Press
6-4-2-6-4-2
Then 10 Reps at 80% of your 2RM

B) 5 Rounds
5 x Hang Snatch: 50/35
10 x C2B Pull-ups
15 x RKB Swings: 32/24/20

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
- Clean - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull - 120%x2x4, 90%x2
- Back Squat - HS; 90%x1, 95%x1

Tuesday, September 22, 2015

TUESDAY

Spencer Turrin with his mum Kath (who's Besties with Coach Jen).
Spencer is part of the Australian Men's 4 Rowing Team 
who placed 2nd at the 2015 World Rowing Championships 
in France on 5 September this year.

I've posted the race below, if you have time take a look, we all get on 
those nasty C2 Rowers and know how horrible they make us feel, 
rowing is damn hard so you can really appreciate 
what these guys go through on a daily basis to be the best.
A big Congratulations from the Team at CrossFit Penrith.



A) Jerk (OTM)
5x1 @ 70% + 10 Double Unders
5x1 @ 2.5kg Heavier + 10 Double Unders
5x1 @ 2.5kg Heavier + 10 Double Unders
-Then-
5 lifts to find a Heavy

B) 21-15-9
(Run 400m after the 21 and again after the 15)
Box Jump 24/20"
Wall Ball 10/9' 9/6kg

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)
- Jerk - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Clean - 70%x1x3 OTM, 73%x1x3 OTM, 76%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 25%x4, 27%x2x4 (%of Back Squat)


Monday, September 21, 2015

MONDAY

Big congratulations to Kieran (left) and Boots (right) 
who completed yesterdays Blackmores Marathon.  
Kieran knocked a whopping 1 hour off his recent Gold Coast Marathon time!! 
Chantell completed the 9km Bridge run.  
Well done all 3 :-)

A) Front Squat
Build to a Heavy single
THEN
1x1@90% - 1x1@95%

B) 10min AMRAP
9 x Power Cleans: 60/40/35kg
7 x TTB
5 x Lateral Burpee Hops

Extras - Week 6 - Session 1
Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)
- Snatch - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Snatch Pull - 120%x4x2, 90%x2
- Front Squat - As per Part A above.

Friday, September 18, 2015

FRIDAY

Yesterdays 9.30am Class, CrossFit is for everyone, 
even those that are 6'7" giants :-)
Did you know that we have an 'Off Peak' Membership option
for the 9.30am class? Click here for details

A) Deadlift
5 RM
- No Dumping
- No Rounding of Back

B) For Time
50 Pushups
Run 400m
-Then-
10-8-6-4-2
DumbBell G2O AHAP
Strict Pullups
-THEN-
Run 400m

Extras - Session 5
Technique Primer of Choice: 3-4 Sets of 2-3 Reps
- Snatch (Heavy Single) - 95%x1, 90%x1 (% of HS)
- Clean & Jerk (Heavy Single) - 95%x(1+1), 90%x(1+1) (%of HS)
- Front Squat - 75%x2, 80%x3x2

Thursday, September 17, 2015

THURSDAY

Yesterdays 6.00am Class, 
couldn't ask for a better bunch of people to start the day with!

A) Power Snatch
Start at approx 70% of your 1rm Power Snatch
3 Singles
Increase Weight
3 Singles
Increase Weight
3 Singles
Then Find a Heavy

B) Every 2.5 Minutes for 4 Rounds
3 Hang Clean 70/45/38kg
25 Double Unders
200m Run
2 Clean & Jerk

Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 70%x1x3 OTM, 72%x1x3 OTM, 74%x1x3
- Power Jerk - 70%x1x3 OTM, 72%x1x3 OTM, 74%x1x3 OTM
- Good Morning - 20%x3x5

Wednesday, September 16, 2015

WEDNESDAY

Some days are harder than others, and when they are, 
you grit your teeth, pick yourself up and carry on!

A) Bench Press
5-3-1
5-3-1
Then 10 Reps at 65% of your 1

B) 3 Rounds
600m Run
10 Sumo Deadlifts 60/40kg
15 C2B Pullups
10 OHS

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3x(3+3) (light)
- Clean - 70%x1x5 OTM, 72%x1x5 OTM, 74%x1x5 OTM
- Clean Pull - 110%x5x2
- Back Squat - 80%x4x2

TUESDAY



A) Jerk OTM
Warm up to 70% of your Jerk
5 Singles @ 70%
-Then-
5 Singles (add 2.5kg)
-Then-
5 Singles (add 2.5kg)

B) For time
100 Double Unders
50 KB Swings 24/20kg
40 TTB
50 KB Swings
100 Double Unders

Extras - Session 2
Technique Primer: Tall Jerk + Push JerkBNK in Split  3x(3+3) (light)
- Jerk - 70%x1x5 OTM, 72%x1x5 OTM, 74%x1x5
- Power Clean - 70%x1x3 OTM, 72%x1x3 OTM, 74%x1x3 OTM
- Good Morning - 25%x3x4

Monday, September 14, 2015

MONDAY


A) Front Squat
Find your 5RM
then 10 Reps @ 55%

B) 4 Rounds for Time
15 Wall Balls 10/9' 9/6kg
3 Cleans 80/55kg (Power or Full)

Extras - Week 5, Session 1
Technique Primer: Muscle Snatch + Tall Snatch - 3x(3+3) (light)
- Snatch - 70%x1x5 OTM, 72%x1x5 OTM, 74%x1x5 OTM
- Snatch Pull - 110%x4x2, 90%x2
- Front Squat - 80%x2, 85%x2, 90%x2x2

Sunday, September 13, 2015

FRIDAY

Favourite child, one of many :-)

A) 5rm Power Clean
TNG No Movement in the Feet

B) 5 Rounds For Time
- 5 Cleans (Any Variety from the Ground)

Increase weight each round as follows:
45/35kg
50/40kg
55/45kg
60/50kg
65/55kg
- 5 Box Jump Overs 24/20"

Extras - Session 5
Technique Primer of Choice: 3-4- Sets of 2-3 Reps
- Snatch + OHS - (1+1) RM
- Clean & Jerk - (1+2) RM
- Back Squat  - 3RM 59%x10 (% of RM)
- Good Morning - 25%x4, 27%x4x2 (% of Back Squat)

Thursday, September 10, 2015

THURSDAY

Ben to Boots.....
'Don't worry Boots, I'll be the wind beneath your wings' 
Love our Members 

A) Thrusters :-)
5-4-3-2-1

B) For Time
21-51-9
Wall Balls 10/9' 9/6kg
Pull Ups

Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 75%x2, 80%x2x3
- Power Jerk - 75%x2, 80%x2x3
- Snatch Push Press + OHS - 75% (3+1), 80% (3+1)x3 (% of OHS or Snatch)
- Back Squat Jump - 20%x3x5 (%of Back Squat)

Wednesday, September 9, 2015

WEDNESDAY

Great guy Cam, always with a smile.
Since coming to CrossFit Penrith, he's lost 13kg's!
Keep up the good work!!

A) Bench Press
6-4-2
5-3-1
Go heavier than last week

B) 4 Rounds For Time
4 Squat Snatch
4 OHS
8 TTB
400m Run
- The weight on your Snatch and OHS is 65-70% of your Squat Snatch.

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean 3x(3+3) (light)
- 2 Position Clean (Floor, Knee) - RM
- Clean Pull - 113%x3, 118%x3, 123%x3
- Front Squat - 75%x3, 77%x3x2
- Stiff Legged Deadlift - 55%x4, 57x4x2 (% of Back Squat)

Tuesday, September 8, 2015

TUESDAY

Kieran getting his Deadlift on.

A) Pause Jerk + Jerk
Build to a Medium
-THEN-
5 Lifts of Clean & Jerk

B) 9min AMRAP
2 Deadlift 50/35/30kg
3 Hang Power Clean
2 Push Press
- 2 Rounds of the above-
+ 35 Double Unders (after each 2 Rounds)

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split - 3 x (3+3)(light)
- Pause Jerk + Jerk (1+1) RM
- Power Clean 75%x2, 80%x2x3
- Push Press 75%x3, 80%x3x2

Monday, September 7, 2015

MONDAY

At CrossFit Plus on Saturday.  
Well done CrossFit Penrith athletes, 
Jessica, Ray, Rachael, Dave and Aliysa!

A) Back Squat
1x3@77% - 1x1@87%
1x3@79% - 1x1@89%
1x3@81% - 1x1@91%

B) 3 Rounds
21 KB Swings 24/20kg
15 Box Jumps 24/20
Run 200m

Extras - Session 1
Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
- 2 Position Snatch (Floor, Knee) RM
- Snatch Pull - 113%x3, 118%x3, 123%x3
- Back Squat Jump 20%x3x5 (% of Back Squat)

Friday, September 4, 2015

FRIDAY

Paul Snatching at yesterdays 9.30am Class.

A) Back Squat
Work to 3RM, then 10 Reps @ 57%

B) For Time
21-18-15-12
Wall Balls 10/9' 9/6kg
3 Deadlift @ 1 1/2 BW
75-50-30-15 Double Unders

Thursday, September 3, 2015

THURSDAY

Officer Jessica getting her CrossFit on this morning
before spending the day fighting crime!

A) Power Snatch
Build to a 2RM TnG

B) For Time
21-15-9
Thrusters 45/35/30kg
*Run 400m after every set
-THEN STRAIGHT INTO-
3RM OHS in 3 Minutes

Wednesday, September 2, 2015

WEDNESDAY

3 Months from now, you'll wish you'd started today.
Try us out for Free Click Here

A) Bench press
6-4-2
5-3-1

B) For Time
3 Rounds
5 Hang Snatch 50/35kg
10 Box Jumps 24/20"
3 Rounds
4 Hang Snatch 50/35kg
8 Box Jumps 24/20"
3 Rounds
2 Hang Snatch 50/35kg
4 Box Jumps 24/20"

Tuesday, September 1, 2015

TUESDAY


A) Jerk Complex
Pause Jerk + Jerk (1+1)
Work to a Heavy Complex, then
1 Set @ 95%
1 Set @ 90%

B) For Time
21 KB Swings 24/16kg
15 TTB
400m Run
15 KB Swings
12 TTB
400m Run
9 KB Swings
9 TTB
400m Run