CrossFit Penrith

Becoming a Numbered Athlete

2012-02-13T19:46:00.000+11:00

What an exciting 3 years it's been to see CrossFit grow as a legitimate Sport, only 3 years ago the CrossFit Games were held at a Ranch out in the middle of nowhere. I can remember at the opening of CFP everyone staying back to watch Every Second Counts, exciting times ahead, we all sensed it. Right from the onset we wanted to create a team environment and for everyone to feel at home, and that was the birth of CFP's Numbered Athlete. We were the 1st in the world to have the Numbered Athlete format, CrossFit HQ even had us profiled.

At the time eligibility was you had to compete in 3 competitions, keeping in mind that at that time there were only about 3 competitions per year. Fast foreword to now & there's competitions at least every month it seems. Along the way we've tweaked the process a bit here & there, however with the sport growing so fast, the need to evolve the process is needed &with collaboration from our current Numbered Athletes some key points were highlighted.
The value & integrity of the Number to remain a priority & that to remain a Numbered Athlete they need to be consistently active.
Here's a quick overview of what the Team come up with (ill update the How it works link in full detail soon) 3 Games days/Competitions & an Athlete is eligible for a CFP Athlete shirt (Black shirt, no number)
After a further 6-9mths (exact time to be finalised) a formal application can be submitted outlining what being a Numbered Athlete would mean to you. We now have included all the current Numbered Athletes at that time to review the application & give any feedback required where a Team decision will be made on the success of the application.
The Team also decided In order to remain a Numbered Athlete you must maintain a consistent level of activity at CFP.
This is a very brief rundown of the updated requirements & with the official CrossFit season about to kick off in a week its perfect timing to announce the new format.

Eliza showing good control of midline

2012-02-13T12:02:00.001+11:00

(A) - STRENGTH (30min limit from start of session)
SNATCH
1) 3 attempts to establish a 1RM Snatch – rest as needed.
Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts.

(B) - Conditioning 3 Rnds
Run 250
10 Squat Clean to Thrusters 43/30
15 Burpees

-Rest 2 minutes

The CHIEF comes to town

2012-02-10T08:45:00.001+11:00

Aneesh demonstrating "Thumbs Around Pecs" a much neglected component from individuals wanting a Muscle Up.
3 M/Us with a band later, he got his first Legit M/U.
Congrats mate.

SKILLS/STRENGTH (20min)
Work Rings/Handstand Variations
Or a missed strength

"THE CHIEF"
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

9/2/2012

2012-02-09T20:14:00.000+11:00

Warm Up

50 Double Unders
10 Burpee Broad Jumps

(A) Press 5-5-5

(B) 12min Amrap
7 Goblet Squats 24/16kg
10 Toes to Bar
4 Wall Walk

8/2/2012

2012-02-08T07:31:00.001+11:00

A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds
B: For time: "Unbroken"
30 Squat Clean & Jerk 60/40
Rest 90 seconds
C: For time: 21-15-9
Wall Ball
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds
D: For time:
For every second over limit in part "A" perform one burpee
For every time "Resting" the bar in part "B" perform 5 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up

***You can dump bar in part (B) & reset for next lift (JUST NO RESTING)

Lappo's 1st Official Muscle Up

2012-02-07T15:36:00.001+11:00

(A) Deadlift 10-10-10
Thruster (Heavy Double)

(B) 7min AMRAP
6 Thrusters
12 Pullups
*Every round increase the Thruster weight by 10kg.
*Start Thruster Weight at 50% of the Thruster Double in part (A)

MONDAY

2012-02-05T23:00:00.000+11:00

We are pretty cruisey here at CFP but I was up late last night laughing my ass off at this site & thought id share. Have a read here Beastmodal Domains

(A) Back Squat 5-5-5

(B) 10min AMRAP of
3 HSPU
6 Hang Power Snatch 50/35
9 KB Swing 32/24
NOTE; Each round the ladder will increase by 3 reps, ie; Rnd1=3,6,9 Rnd2=6,9,12 Rnd3=9,12,15 etc
WRITE IT DOWN

Registration for the Reebok Crossfit Games is now open.

2012-02-03T21:13:00.000+11:00

Have you registered for the Reebok Crossfit Opens?

Follow this link to register then complete the Profile with an email address and choose a password.

After this you can register as an athelete to compete. Under the Announcments side bar [right of your screen] it will say "register" Click and fill in the details [you'll need a credit card].
A couple of seconds and bingo your in.
On the same side bar, click on the "Join a Team", scroll down to CFP and select. Submit this and you'll be reppin' for the number one team in this years open.

If your'e still having trouble, Jody or Glen can help you register at the box or you can TXT/Call me on 0423900304

Browney

3/2/2012

2012-02-03T07:38:00.002+11:00

(A)
Deadlift 5-3-1
*Perform 3 sets of max pullups sometime during strength work.
*Start strict then kip but you can't come off the bar

(B)
20min Amrap
3-6-9-12-15-18.......
Thrusters 50/35kg
Bar Facing Burpees
Ring Dips

2012-02-02T20:07:00.001+11:00

WOD 10-12 min AMRAP

It's a 'choose your own adventure'. Begin at 'Start' and work your way through the WOD.

Scoring: For every box you complete count as one point. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box not reps.

WOD 10 Scoring Update

2012-02-01T22:22:00.001+11:00

This was posted in the WOD Games FaceBook page tonight, regarding the updates to your scoring method.

WOD 10 - "The Final Throwdown"

*****Scoring Update*****

Scoring:

We need to alter the amount of points each box is worth to enable a positive reflection on the WODbuzz leader board. Each box is now worth 100 points. And each percentage point is now worth 1 point. As The WOD Games made a late change to enable percentages of box's to be scored we didn't clarify this at first with WODbuzz and this is no reflection upon the ability of the WODbuzz leader board.

For everyone who uses the Facebook Tab and Google form there will be no change as to how you enter your score, as I will be able to modify your score to reflect the new scoring method manually at my end.

However if you utilise WODbuzz you will need to enter you score with the new system. For everyone who has so far entered their scores they will be Auto corrected to the new scoring system. So no need to worry.

For every box you complete now count as 100 points. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box as 1 point for every percentage point completed ( not reps).

E.G. - finish 6 boxes over all plus 9 chest to rings pullups your score will be the following
9/18(total reps for that box = 50% = 50 points
So your score is now the following 650

Complete 7 boxes and 4 squat clean and jerks your score will be the following
4/6 = 67% = 67 points
So your score is now the following 767

Complete 8 boxes and 213 single skips your score will be the following
213/240 = 88.75% = 89 points
So your score is now the following 889

As each box differs in complexity and reps we are using the percentage of the last box you completed to make the scoring system a level playing field for all.
Once you have completed the WOD record you time. And post your video.
This needs to be done no later than Sunday 5/2/12 by midnight for your score to count.
You can complete the WOD as many times as you want but you can only enter your score once

Thank you all for your understanding.

Cheers

Andrew

1/2/2012

2012-02-01T08:55:00.001+11:00

(A) 12min AMRAP
15 KB Swings 24/16
5 KB G2O 24/16 (L)
2 Box Jump (Return via Pistol)
5 KB G2O (R)

NOTE: After landing on Box jump, stand to one side of box & lower down as much as possible, remain on heels.
**If you are proficient at Pistols then scale up ^ overhead bar pistols.

(B) 10-9-8-7-6-5-4-3-2-1
Wall Ball 9/6kg (11/9ft)
+
1 Rope Ascent 15/12ft (2pumps)

NOTE: Only 1 Rope ascent is performed each allotment of WB reps.
Eg, 10 WB + 1 rope - 9 WB + 1 rope etc

31/1/2012

2012-01-31T08:46:00.001+11:00

(A) Squat Clean
You have 10min (after general warm up) to find a Heavy Single, Then perform 1rep Every Minute on the Minute for 5min
(Can change loads, just DON'T MISS)

(B) 4rnds @ 2.30min each
Do 1Rnd of Cindy
5 Power Clean 75/50
*Do Task

*Rnd 1 = Burpees, Rnd 2 = TTR/B,
Rnd 3&4 = KTE+TTR

** 1min recovery between rounds

30/1/2012

2012-01-30T06:26:00.001+11:00

(A)
OHS 5-3-1

(B)
15 OHS - 60/43
400m run
15 Front Squat - 60/43
400m run
15 Thrusters - 60/43
400m run

*Think unbroken reps

Reebok Crossfit Games 2012- Create a Profile NOW.

2012-01-28T13:38:00.001+11:00

"The 2012 CrossFit Games season is almost here! Registration for the Open begins on February 1. We will announce the first Open workout on February 22. After five Open workouts, one each week, the top 60 men, 60 women, and 30 teams in each region will qualify to compete at one of 17 Regional competitions." -Crossfit Reebok 2012 regionals page.

In just over 3 weeks the first games WOD will be announced. If you haven't already, it's time to get your "Game On", commit to those training sessions, master your techniques, push your self to the limit [and then some], make sure you are in the best mental and physical shape you have ever been.
Registration for the games opens on the 1st Feb [next Wednesday], in the mean time you can setup your player profile. It's as simple as an email address and a password, and maybe a photo. Last years login wont work with the 2012 games.
After the 1st Feb you can register as an athelete and commit to our affiliate team - Crossfit Penrith.

Reebok Crossfit Games Login

Don't wait till the last minute, beat the rush.

Saturday Make Up & Team Training

2012-01-28T08:00:00.001+11:00

7am - Catch up on missed session or skills.
10:30am - Team Training (Open Box)

27/1/2012

2012-01-27T07:36:00.001+11:00

WOD - 10 Rounds
1 Power Clean + 1 C&J + 5 Squats 60/43
Run 150m (The last maroon fin)

BREAK

MAX rep Push Press. 2 efforts
(Same weight as used in WOD)

Australia Day

2012-01-26T12:49:00.001+11:00

WOD Games WOD 8
Wall Balls 9kg/10ft
42-30-18
Pullups
21-15-9

9:30am Australia Day Session

2012-01-25T19:15:00.001+11:00

Just a reminder that the only opportunity to get your WOD on at CFP on Australia Day is at 9:30am. For anyone participating in "The WOD Games" you will be able to have a crack at this weeks WOD & I will be also programing an Australia Day themed WOD for everyone else.
Anyone doing the Competition WOD come a bit earlier & get yourself nice & organized & get a good warmup going, because at 9:30 I will do a general warmup but with 2 WOD's going it might not be the ideal for the your individual needs. Also If you need any taping or any assistance at all for that matter I can spend a bit more time with you this way. So give yourselves the best opportunity to get a time your happy with.

Let The Fun Begin

2012-01-25T15:04:00.001+11:00

STRENGTH
Deadlift 5-5-5 @ a 5second Tempo
6 DB OHS (Arms at 6 o'clock)

3 Rounds
12 OHS Unbroken & Full Control of midline
8 Plyo Pushups
4 reps of Pullup bar complex
(1xC2B + 1xKTE + 1xTTB = 1rep)

24/1/2012

2012-01-24T08:05:00.001+11:00

WOD
20min general warmup (Unloaded bar to be used)

A: 15min to find MAX G2O (min 0-15)
B: MAX rep Pullups, 1 attempt (min 15-17)
C: Run 1.6km (min 17)

Congratulations Jen

2012-01-23T05:52:00.001+11:00

WOD
Run 400 Meters
10 Squat 50/35
10 Kettlebell Swings 24/16
10 Box Jump 24/20
Rest 90 seconds
Run 200 Meters
5 Squat 50/35
5 Kettlebell Swings 24/16
5 Box Jump 24/20
Rest 60 seconds
Run 800 Meters
20 Squat 50/16
20 Kettlebell Swings 24/16
20 Box Jump 24/20

Gosford Games

2012-01-22T12:41:00.001+11:00

All the Best to all CFP athletes competing today.
------------------------------------------------------------
"Don't let fatigue make a coward of you."
Steve Prefontaine

Saturday Catch Up Session/Team Training

2012-01-21T04:21:00.001+11:00

Catch a missed session or Work some skills.
-------------------------------------------------------
"Somebody may beat me, but they are going to have to bleed to do it."
Steve Prefontaine

20/1/2011

2012-01-20T09:11:00.001+11:00

(A) 21-15-9
Thrusters 50/35
Power Cleans 50/35

(B) 1-2 Rope Climbs OTM for 10min
THEN
Quick transition
Run Big Block
--------------------------------------------------------
"Something inside of me just said, 'Hey, wait a minute, I want to beat him,' and I just took off."
Steve Prefontaine

19/1/2012

2012-01-19T07:08:00.001+11:00

STRENGTH
Back Squat (Heavy Single)

WOD 3 Rnds
50 Double Unders
25 TTR
20 Overhead Stepups 10/5
----------------------------------------------
"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."
Steve Prefontaine

18/1/2012

2012-01-18T06:00:00.001+11:00

STRENGTH/SKILL
Do handstand practice between sets
Deadlift
(3sets of 10 Unbroken reps of 1:2)

WOD - 15min AMRAP
1 Full Gasser
5 Power Snatch 65/43
10 HSPU

------------------------------------------
"Don't be afraid to give up the good to go for the great."
Steve Prefontaine

17/1/2012

2012-01-17T07:55:00.001+11:00

Us CrossFitters often bag out the "Fitness" levels of other sports or disciplines, especially long distance runners. Check Steve Prefontaine out, he was certainly on the same page in regards to some CrossFitters "WOD" tactics.
(Watch for more PRE quotes through the week)

WOD

In 6 minutes
Run 800 Meters
Max reps Overhead Squats 60/43 (amount of reps is score)
recover 10 minutes then:
In 10 minutes Max Rounds and Reps of
7 Thrusters 50/35
10 KB Swings 32/24
7 Pull Ups

16/1/2012

2012-01-16T06:52:00.001+11:00

STRENGTH
Front Squat 6-6-6
Weighted Pullups

WOD
Run 400m (Weighted)
THEN
3Rnds
10 Rolling Thrusters
25 Unbroken Double Unders
THEN
Run 400m (Be 5 Seconds faster than weighted)
*Prep Group be 10 Seconds Faster

Friday 13th

2012-01-13T15:28:00.001+11:00

STRENGTH
Deadlift - 5-5-5

WOD 15-12-9
DBell Snatch 45/35
DBell Push Press
DBell Swing
*Snatch reps is to be performed on each hand.

WOD Games WOD #7

2012-01-12T14:57:00.001+11:00

100 box jumps (24” / 20”)
10-1, 1-10 toes to bar and ground to overhead (40kg/25kg)
100 box jumps

11/1/2011

2012-01-11T00:25:00.001+11:00

STRENGTH
Find a weight that you can Push Press a minimum 10 reps, Once you hit failure start to perform Jerks (Split or Push) & continue until failure. This is one set.
Perform 4 working sets.

WOD
10-9-8-7-6-5-4-3-2-1
KB Swings 24/16
100 m sprint

10/1/2012

2012-01-09T23:25:00.000+11:00

Warm Up
Back Squat with Bar X 10 reps + 1 X Shuttle run
Front Squat 1/2 BW X 10 reps + 1 X Shuttle run
Back Squat 3/4 BW X 5 reps + 1 X Shuttle run

TABATA Run/Air Squat

WOD - 3 Rnds
2 1/2min to run 400m & get as many 3/4 BW Back Squats as possible
90sec recovery between rounds
THEN
3min MAX calorie row

*SCORING* For every second it takes you to run 400m, you subtract 5kg from your "total for that round.
eg; if you run 400m in 1:30 (90sec) & perform 15 Back Squats at 75kg, you multiply 90 X 5 = 450 Your Back squat total for that round is 15 X 75 = 1,125 (So 1,125 - 450 = 675) Do the same calculation for the remaining 2 rounds.
THEN
If your 3min MAX calorie row is, say 60. You simply ADD that to your TOTAL 3 rounds

9/1/2012

2012-01-09T09:19:00.001+11:00

(A) SNATCH
Work to a "Heavy Single"

(B) On the minute for 11 minutes perform 2 Power Snatch + 2 Broad Jumps + Box jumps
*You choose your own focus re- Box jumps, ie, Max Height or Max reps. BUT be ready to go at the top of next minute.

6/1/2012

2012-01-06T07:15:00.001+11:00

MAX EFFORT DAY

(A)
THRUSTERS
Perform 3 (Unbroken) sets of 10 reps

(B)
Run 800m
MAX REP OHS (2 attempts)
Run 600m
MAX REP Ring Dips (2 attempts)
Run 400m
MAX OHS + Ring Dips

WOD Games Workout # 6

2012-01-05T06:29:00.001+11:00

You have a choice of two workouts. Cindy OR Mary. The scoring system encourages the completion of Mary, the more advanced option.

Cindy: As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats

Mary: As many rounds as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols 15 Pull-ups

4/1/2012

2012-01-04T08:07:00.001+11:00

STRENGTH
Full Clean & Jerk
(Find a Heavy Single)

WOD - 12min AMRAP
5 Power Clean 80/50
10 Double Unders
*At some point Run 1 x 800m

3/1/2012

2012-01-03T00:46:00.001+11:00

STRENGTH
Back Squat
3-3-3
WOD
15min AMRAP
10 Wall Ball 9/6kg - 11/9ft
15 KB Swings 24/16
10 Strict Pullups
*Change grips every round on Pullups

Happy New Year

2012-01-01T12:16:00.001+11:00

Rest Day

New Years "Eva"

2011-12-31T08:53:00.001+11:00

5 Rounds
Run 800m
30 KB Swings 32/24
30 Pullups

Don't Stand up Eva

2011-12-30T18:49:00.001+11:00

Don't forget Tomorrows session is at 10am. There's only 2 scheduled times a year that we let this girl loose. Eva will
3-2-1 GO at 10:30am sharp. Come & have some fun by either taking her on Rxd, "Baby Eva" or even in pairs or as a team. We will have some refreshments afterward & of course "MEAT"
Give me a buzz if you have any Qs

30/12/2011

2011-12-30T08:34:00.001+11:00

20 min AMRAP
5 DB Power Snatch (L)
5 DB OHS (L)
5 DB Power Snatch (R)
5 DB OHS (R)
Run 200m

WOD Games WOD #5

2011-12-29T11:33:00.001+11:00

The "Chuck" n "Roll"

Two markers are set up 10m apart. Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.

Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next three minute block, you must complete at least one rep in the previous block..

28/12/2011

2011-12-28T11:44:00.001+11:00

WOD - 3Rnds

clean the barbell+front sqt + coming out of the hole-go right into a pp (thruster if you will) + bring bar to back from that overhead position + back sqt + jerk from behind neck. (split position)

repeat 3-5 reps. 3 reps would be a total of 15 reps. cleans x3 + fs x 3 + pp x3 + back sqt x 3 +jerk x 3====15 reps!!!!

WOD Courtesy of Mikes Gym

27/12/2011

2011-12-27T11:59:00.001+11:00

WOD
Run 2.4km
RECOVER 1min
Run as many 10m shuttles in 3min as possible.

Death by 10 meters

2011-12-26T07:56:00.001+11:00

10 meters on the minute every minute, add 10 meters.

This is done with a set up of 2 cones 10 meters apart, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.

Eg, 1st minute = 10mts, 2nd = 20mts, 3rd = 30mts.... 10th minute = 100mts.

Merry Xmas

2011-12-25T12:52:00.001+11:00

A little comprise so you feel better about having that extra beer or serve of Xmas pudding.

(A) - Complete as many Burpee/Deck Squats in 15 seconds as possible
RECOVER 3min
(B) - Tabata Burpee/Deck Squats
Tabata = 8rnds of 20sec work & 10sec rest
*Try & maintain the amount of reps you completed in part (A) for all 8rnds.

*The standard for the burpee/deck squat is as follows:
Begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet, either by rolling from your back straight into the bottom of a squat, or using your hands to assist you. From this standing position, jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. This is one rep.

Xmas "Eva"

2011-12-24T23:27:00.001+11:00

5 Rounds
800m Run
30 KB Swings 32/24
30 Pullups

23/12/2011

2011-12-23T10:34:00.001+11:00

WOD 3 Rnds
4 x 45m Sprints (Speedhumps)
Recover 90sec
1 Min MAX Ring Dips
Recover 90sec
1 Min MAX L-Sit/Hover
Recover 90sec

*Sprint through line, then turn around walk back to where you just finished &
3-2-1 GO again.

WOD Games WOD #4

2011-12-22T14:28:00.001+11:00

15min TIME LIMIT
You have 15min to row 1000m + Find your 1 rep MAX, Ground to Overhead Anyway.
(For a more detailed explanation of standards, follow link at right of blog)

21/12/2011

2011-12-21T05:37:00.000+11:00

(A)
Death by Thruster
Choose own weight
Start at 1, & every minute on the minute, add 1 Thruster. Continuing as long as possible, until you can no longer complete the reps in the 1 minute period.

(B)
One Rnd for time
Run 400m
15 TTB
15 Ring Dips

Christmas Hours

2011-12-20T21:49:00.002+11:00

Our Christmas Hours are as follows:

26th and 27th December: CLOSED
28th - 30th December: 9.30am ONLY
31st December: "Eva" re-run, 10am Start
1st - 2nd January: CLOSED
3rd December Onwards - Normal Business Hours
Our Annual Christmas Eve workout "Eva" is on this Saturday
24th December. Please arrive at 10am for a 10.30am start.
There will be a BBQ afterwards.

20/12/11

2011-12-20T07:44:00.001+11:00

STRENGTH
OHS 3-3-3

WOD 5Rnds
Run True 200m
5 Power Snatch 60/43

19/12/2011

2011-12-19T08:50:00.001+11:00

STRENGTH
Full Clean 3-3-3

WOD 3 Rnds
5 Clean & Jerks 70/43
10 C2B Pullups

Lets Start a Riot, Crossfit Gosford games Day

2011-12-17T22:27:00.000+11:00

Guys,
Crossfit Gosford is having its annual games Day Jan 22, 2012.
Categories are Open, Advanced and Masters [40+]
There are few atheletes already registered, so jump on board and compete or just come along and cheer.

Registration and Details

16/12/2011

2011-12-16T08:50:00.001+11:00

STRENGTH
OHS - 3-3-3

WOD - 3Rnds
400m
5 Pullups
10 Push ups
15 Squats

WOD Games WOD #3

2011-12-15T08:08:00.000+11:00

DEADLIFT - MAX LOAD IN 5min - Move as much weight as possible in 5min

REST 3min EXACTLY, THEN

SHOULDER TO OVERHEAD - MAX LOAD IN 1min

You have choice of following loads for both men & women.

10kg - 20kg - 30kg - 40kg - 50kg - 60kg - 70kg - 80kg - 90kg - 100kg

For a full description of WOD, follow this LINK

CFP's OFFICIAL LAUNCH TO SUMMER & END OF YEAR BASH

2011-12-14T22:33:00.001+11:00

If your wondering where "SUMMER" has been?? Well its been absent because its been waiting for CFP to Officially launch it. After stumbling across the Beermile event on Freddy Comacho's CrossFit OneWorld site some time ago, I declared that CFP would embrace this event & use it to launch summer. Check it out HERE
Geoff has been generous to provide his residence as "Ground Zero" for this. Just like everything at CFP, everything is scalable. So whilst the weblink will list what is required to "Officially" have a go, we at CFP have come up with a few options that will be recognised withing the box.
They are Team option (A)
Partner (A) Drinks Beer then runs 400m & tags Partner (B) who drinks, then runs & tags (A) etc.
Team option (B) - 4X4 relay
Team option (C) - Partner Up & Partner (A) Drinks then partner (B) runs, then tags partner (A) who drinks a second etc, etc, etc.
If your still not keen to participate? Well we are gonna need official's, timekeepers etc or any resposible Adult for that matter..
So come and Officially LAUNCH Summer this Saturday 3:30pm. Geoff's details will be on the rear board in the Box.
H.C.

14/12/2011

2011-12-14T07:47:00.001+11:00

(A) Power Clean & Jerk (Split)
*12min to find a Heavy Single

THEN @ 85%

On the minute for 7min
2 Power Clean & Jerk (Split)
7 C2B Pull Ups

(B) 3 X 2min of work (30sec) recovery
3 Hang Power Clean 50/30
6 Push Ups
9 Situps

90sec Transition

Run 800m

Post to comments

12/12/2011

2011-12-12T12:18:00.001+11:00

STRENGTH
Snatch Grip Deadlift - 5-5-5

WOD - 5Rnds (Effort is only a bit player in this one Team)

1min Deadlift
1min Recovery
1min Push Press
1min Recovery
*You choose own weight & only 1 bar per athlete.
*You can change loads during recovery.
*Changing loads from round to round is permitted, however changing loads during a round is not.
*Your score is TOTAL REPS X WEIGHT of your 3 best rounds.

CrossFit Total

2011-12-10T13:26:00.001+11:00

Back Squat - Strict Press - Deadlift

Each athlete shall have three attempts to perform their one repetition max effort lift in all three disciplines to complete their CrossFit Total.

CrossFit Total "Team Training Tomorrow"

2011-12-09T19:53:00.001+11:00

Tomorrows Team Training we will be doing the CrossFit Total. Read up & be prepared, this is going to be a heap of fun. Read THIS

9/12/2011

2011-12-09T07:28:00.001+11:00

STRENGTH
Power Snatch & Squat Snatch
Work to a heavy but tidy Single

WOD - 15min AMRAP
2 Rope Climbs 15/12 (2 Pumps)
10 Ring Dips
15 Wall Balls
150m run (To last fin)

Brett Wood Hero WOD

2011-12-08T14:46:00.001+11:00

5 Rounds for time of:

Run 400 metres

10 Burpee box jumps, 24" box

43kg SDHP, 10 reps

43kg Thruster, 10 reps

Rest 1 minute

7/12/11

2011-12-07T05:37:00.001+11:00

Strength
Clean
3-3-3

WOD 3 Rounds
1 Full Gasser
6 Power Cleans 80/50
3 PC + Push Jerks 80/50

Stabilization
Turkish Get ups 3 sets Max reps (Go Heavy)

CFP Xmas & Beer Mile

2011-12-06T18:52:00.001+11:00

This coming Saturday Geoff has been generous to open up his house for this Event. The Beer Mile is the "Premier" event to officially launch Summer.
Details on the rear board.

WOD Games WOD 2

2011-12-06T09:21:00.001+11:00

FOR TIME 21-15-9
Sumo Deadlift High Pull
Kettle Bell Swings 24/16
Push ups with hand release

The WOD Games WOD 2

2011-12-05T21:05:00.001+11:00

Due to the first "Official" Australian HERO WOD to be programed on Thursday, we will be programing it for tomorrow.
If you cant make tomorrows session, don't stress. Come see me & we will try & arrange for when your in next.
H.C.
FOR TIME 21-15-9
Sumo Deadlift High Pull (KB) 24/16
Kettle Bell Swings 24/16
Push ups with hand release

5/12/2011

2011-12-05T08:36:00.001+11:00

STRENGTH
Thruster
5-5-5

WOD 15-12-9
Back Squat (Same as Thruster)
TTB
KB Swings 32/24 UNBROKEN
*Perform 200m run between rounds

Saturday Catch Up

2011-12-03T09:03:00.001+11:00

Catch up on a missed session from week or do that Benchmark you have been eying off.

2/12/2011

2011-12-02T08:50:00.001+11:00

STRENGTH
Deadlift
5-5-5

WOD 15-12-9 (Each arm)
D/Bell Snatch 45/35
D/Bell Push Press 45/35
D/Bell Swings 45/35

Let's Get This Party Started

2011-12-01T05:50:00.001+11:00

15min AMRAP
30 Double Under's
20 Air Squats
10 Burpee's
THEN
1min MAX Pullups

30/11/2011

2011-11-30T08:03:00.001+11:00

STRENGTH
Hang Power Clean & Jerk

On the minute for 10 minutes complete 2 Hang Power Clean and Jerks

CONDITIONING
10-8-6-4-2
Box Jumps 24/20
+ 1 Power Clean 70/50 After every set of Box Jumps.

The WOD Games

2011-11-29T17:55:00.001+11:00

This week kicks off the 1st WOD for The WOD Games. A great turnout for CFP, with 25 Athletes registered. The weekly WOD will be programed on a Thursday for anyone to do during scheduled sessions on that day. If you can't make it that day, just come & have a chat. We will be as accommodating as possible so everyone gets an opportunity to do it. It won't be a problem. Enjoy the experience everyone. Make sure you check the site out & understand the standards etc. We will run through them before the WOD, enjoy.

HERO WOD 8th Dec

2011-11-29T13:42:00.001+11:00

This will mark the first official CrossFit Hero WOD in memory of a fallen Australian soldier. Details later today.

STRENGTH
Front Squat
2-2-2

WOD - 5 Rnds
7 Thrusters 50/35
7 TTB

CFSWS Games -Round Up

2011-11-29T12:00:00.000+11:00

Our Top athlete on the Day, Courts representing CFP Standing on the Winners Podium, 1st Place in the Womens Advanced.

Also competing in the Adv womens were Maddie in 14th and Jen [first time Adv] in 16th.
Advanced Mens saw Big Brendan in 40th and Mitchell Bennet in 46th.
Open womens had Amanda Freeman in 11th, Gab 19th and Mel Ferrari in 25th
Open Mens Aneesh 10th [watch this guy], Browney 19th and Andrew [First Games] 28th

As with all our Games Days, the athletes from CFP/CFS performed with everything they have and then gave more. Watching and cheering these guys, makes you proud to be part of the CFP/CFS team.
Well done guys you've done your Box and Coaches proud, displaying the Courage, Ferocity and Pride that is CFP.

Another big thanks to our supporters on the day, hearing your name yelled out amongst the roar of the crowd, can get you through that last rep, help you pick up your pace and get you over the line.

28/11/2011

2011-11-28T08:34:00.001+11:00

STRENGTH
Power Snatch 3-3-3

WOD - 15-12-9
OHS - 60/43
C2B Pullups

CWS GAMES

2011-11-27T09:29:00.001+11:00

TEAM TRAINING TOMORROW

2011-11-25T20:59:00.001+11:00

With just a little over 13 weeks till the Open, tomorrow is almost perfect timing to kick off the new "Competitor" format. For our regulars who don't compete & train through the week, the programing & session structure won't change. Neither will it for any competitors who don't put their hand up for the Competition Prep Focus. Team training will still be all inclusive, it's just that Prep Athletes will have certain focuses daily.
Come & bounce any questions off me tomorrow. Look foreword to seeing everyone.
H.C.

25/11/2011

2011-11-25T08:54:00.001+11:00

STRENGTH
Power Snatch + OHS. Work up to 80% of best PS and do 1 PS + 2 OHS x 5 sets.

WOD - For Time
3 Snatch Complex
30 KTE
2 Snatch Complex
20 Wall Ball 9/6kg - 11/9ft
1 Snatch Complex
10 Box Jumps 26/24

*Today's Snatch Complex is comprised of 5 Snatch Grip Deadlifts, 5 Hang Power Snatch, 5 Full Snatch

24/11/2011

2011-11-24T08:13:00.001+11:00

STRENGTH
Front Squat
Find Heavy Single
then perform 2 reps at 90%
3x3 @ 85%

WOD - 3 Rnds
1 X MAX Height Box Jump
50 Battling Rope (Or Max if under 50)
400m Run

*Recover 90 sec between Rnds

CrossFit SWS Games this Sunday

2011-11-23T22:46:00.001+11:00

Hi Guys the Crosfit C'Town games are on this Sunday, If your competing here's some info from there Blog.

Address:
Unit i2, 5-7 Hepher Rd,
Campbelltown NSW 2560

•Date is 27-11-11
•Rego from 7.30am till 8.00am
•First Heat will kick off at 8.15am
•Please do not park in the middle area of complex (where the gym is located) as we need the space for workouts. – Park on the street, down the bottom of the complex or up the very top of the ramp. DO NOT PARK ON THE RAMP (You’ll figure it out).
•Lunch will be provided – a T-shirt will be provided.
•Coffee will be available on site.
•Feel free to bring a pop up gazebo as it should be pretty hot – There’s plenty of room.
•Discounts on supplements will be available on the day so bring cash if you’re interested in saving some coin.

For those not compting - there's still time. Or if you've got a couple of hours free, come down and cheer your team mates on.

Ropes "N" Stuff

2011-11-23T07:39:00.001+11:00

SKILLS
Ropes

WOD - 17min AMRAP
Bear Crawl 
6 Split Jerk 24/16
4 Man Makers 24/16
1 Rope Ascent (2 Pumps)

22/11/2011

2011-11-22T07:16:00.001+11:00

STRENGTH
Deadlift
5-10 Then 3-10
Work to 5rm then on next lift 10
Find 3rm then on next lift 10

WOD
10 OHS - 43/30
20 Front Squat - 43/30
30 KB Swing 24/16
400m run

A Picture Is Worth A 1000 Words

2011-11-21T18:54:00.001+11:00

They say a picture is worth a 1000 words. I was just in my local Coles, but whenever I'm in any supermarket lately I swing by the meat section & check out their supply of Grass Fed/Finished stock. Pretty much all the mainstream supermarkets these days have a reasonable supply of Grass Fed/Finished stock. I remember when I first started buying GFF Meat, you had to know someone who knew someone who,, well you get the idea. The fact I can walk into ANY supermarket butcher & get a good selection of GFF product is a great thing. Check it out next time your shopping.
What I wanted to comment on though is the marketing & psychology used in selling food. The picture posted is not the best, however it's in Glossy black packing & It's a lovely cut of Angus Eye Fillet. 100 Day GRAIN FED, & oh yeah it's also (Wait for it) hand carved, WTF??
Then there's a lovely picture of the Lushest Pasture I have ever seen. All sounds tasty huh? & I bet it is. Well if seeing that Lush Pasture helps seal the deal in purchasing this cut of meat, then wouldn't it make sense to simply purchase the Grass Fed stock? & let's face it, when they say it's 100 day Grain Fed, just remember it's not like Bourbon aging it's pellets, it's cows in "lots" eating junk food so they get fat quickly. It's the cow equivalent of battery hens.
Now I'm no card carrying cult leader & I'm not saying you will burn in hell unless you buy GFF meat, cos it is slightly more (Depending on the cut) what I am saying is if your looking for the prime cuts etc don't be fooled by the gift of the gab. Oh yeah & feel free to tell the next person you share a steak with that you "Hand Carved" it lol

21/11/2011

2011-11-21T08:19:00.001+11:00

STRENGTH
Clean Complex
Perform 7 sets for MAX load
Of
Power Clean
Hang Power Clean
Hang Squat Clean
For the set to count, all three lifts must be performed without putting the bar down. rest as required between sets

WOD
How far in 10min
1 Ring Dip + 5 Wallball
2 Ring Dip + 5 Wallball
3 Ring Dip + 5 Wallball etc

Competition Prep Program

2011-11-20T22:42:00.001+11:00

The “Competitor Program” is for those athletes who want to maximize their potential in competing in the sport of CrossFit, attending local competitions and looking to qualify for Regionals and ultimately The Games. It is designed to be Additional training & is periodized approach to CrossFit. With cycles focusing on Strength, Olympic Lifting, work capacity, finding and fixing weaknesses, and finally peaking for competition. This will be done concurrently with our existing programing & as a Squad on Saturdays. An Olympic Games Coach will attend periodically to Coach the Squad, which of course will fast track results.To get started I will measure some fitness standards that I believe are necessary for any competitor & these results will determine what "Assistance Exercises" etc will be programed for you & will call for Athlete & Coach to be committed & organized. We will kick it off "Officially" by weeks end & I have already started templates for a few athletes that i Coach individually. If you have any questions or want to book in for your assessment & to learn the Assistance Movements etc just give me a call or chat at the box.

Competition Prep Program

2011-11-19T10:13:00.001+11:00

CFP is forming a Competition Squad. With CrossFit recognized as a legitimate sport & one that many at CFP participate in. I will outline the details in a post for tomorrow.
Exciting times lay ahead at CFP & personally, I can't wait for them.
H.C.

Fridays Battle

2011-11-18T08:06:00.001+11:00

STRENGTH
Front Squat
4min to find 10rm
THEN
5 Lifts to find 1rm

CONDITIONING
Competition Athlete

2min Battling Ropes
THEN
3 Rounds
10 OHS 40/27
10 Snatch Grip Stationary Lunge 40/27
1/2 Gasser Waiters Walk (AHAP)

Non Competition Athlete
2min Battling Ropes
THEN
3 Rounds
10 Goblet Squat (AHAP)
10 Box Jump 24/20
1/2 Gasser Waiters Walk (AHAP)

Post to Comments

17/11/2011

2011-11-17T08:52:00.001+11:00

STRENGTH
Power Clean & Jerk
2 reps @ 75-80%on the minute for 10min

CONDITIONING
20min AMRAP
10 KB or DB Snatch (L)
10 TTB
10 KB or DB Snatch (R)
21 Overhead Walking Lunge 20/11.5

The WOD Gmes 21/15/9

2011-11-16T22:41:00.001+11:00

Guys, The WOD games is an Aussie based 10wk online games event. It's organised like the Open, where a weekly WOD wil be posted, and you complete at the box. Then submit your scores online. I've spoken to the Coaches and they are keen to get onto this and are going to run the WOD at each Box, for us to complete.

Notice is a little short as entries need to be in by 20 Nov [4days] and paid up by the 25th.

This will be a good chance for an introduction to the CrossFit Open style of competition, or if your already planning on competing in the open, consider it PreSeason

3,2,1......................

Click here for registration details

16/11/2011

2011-11-16T00:56:00.001+11:00

10 Rnds
5 Thrusters (AHAP, Bar or DBell)
Max Rep Ring Dips
100m Sprint
Walk Back

15/11/2011

2011-11-15T08:29:00.001+11:00

STRENGTH
Deadlift -5-5-5

CONDITIONING
Run 800m
50 D/U
40 KB Swings 24/16
30 Pullups
20 HSPU
THEN STRAIGHT INTO 3 Rnds
4 Deadlifts 130/95
8 Burpee

*Deadlifts - Can drop on Last rep only. Feet no wider than shoulders & grip outside knees.
*Burpees - Rabbit style, C2G with hips open on jump & Hands must clap behind ears before landing

14/11/2011

2011-11-14T00:59:00.001+11:00

STRENGTH
Snatch Push Press - 5 Sets X 3 reps
Snatch Balance - AHAP
(No more than 10 TOTAL reps)

CONDITIONING
(A) - 12min AMRAP
3 X Power Snatch @ 75% 1rm
3 X Pullups
6 X Lateral Plyo Push ups
9 X 24" Jump Touches

(B) Front Squat
Use Same weight as PS
Perform 3 sets of 15 UNBROKEN
Rest as needed between sets

11/11/2011

2011-11-11T00:04:00.001+11:00

For Time
7 Power Clean & Jerk 70/50
15 Horizontal Row
6 Power Clean & Jerk
17 Horizontal Row
5 Power Clean & Jerk
20 Horizontal Row

Hmmm

2011-11-10T13:59:00.001+11:00

10/11/11

2011-11-10T00:39:00.001+11:00

5 Rnds
10 Box Jumps 24/20
10 Hang Power Snatch 43/30
10 Back Squat 43/30
20 D/U

9/11/2011

2011-11-09T00:33:00.001+11:00

5 Rounds
400m Run
15 OHS 43/30
(Every 3min start a new round)

8/11/11

2011-11-08T00:43:00.001+11:00

STRENGTH
Snatch Balance
build up to a Solid Heavy 1 Rep (not max)

WOD - 5 Rnds
7 Thrusters 43/30
14 TTB
21 KB Swings 24/16

Snatch Balance – start with bar on rear rack position in a Snatch Grip with feet under your hips or starting or pulling position. Dip and drive bar upward causing the load to float as you fall into a Overhead Squat Position transitioning your feet into the landing position. This movement will help build confidence in the landing position of The Snatch. Focus on Speed and remember to stay tight!

HERO WOD BRADSHAW

2011-11-07T13:23:00.004+11:00

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
100/70kg Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.