6/8/2011

WOD - A 3 min AMRAP
10-20-10 Shuttle Run
10 Wall Ball 9/6kg 11/9ft
15 KTE
20 D/Bell Snatch 45/35
1/2 Gasser Farmers Walk - D/Bell & 40kg/30kg Bar
30 Power Snatch 40/30
40 Latteral Burpees

REST 1min

WOD - B 6 min AMRAP
10-20-10 Shuttle Run
10 Wall Ball 9/6kg 11/9ft
15 KTE
20 D/Bell Snatch 45/35
1/2 Gasser Farmers Walk - D/Bell & 40kg/30kg Bar
30 Power Snatch 40/30
40 Latteral Burpees

WOD - C
10-20-10 Shuttle Run
10 Wall Ball 9/6kg 11/9ft
15 KTE
20 D/Bell Snatch 45/35
1/2 Gasser Farmers Walk - D/Bell & 40kg/30kg Bar
30 Power Snatch 40/30
40 Latteral Burpees

POWER CLEAN

(A) Power Clean-Build to a ME lift on Power Clean over 6 attempts, then take 60% of your heaviest load & perform 2-2-2-2-2. Rest as required & make these reps as perfect as your ability allows.

(B) 6min AMRAP
3 Hang power cleans 50/35
6 box jumps 24/20
9 Sit Ups (Plate Overhead & arms locked out) 15/10
+
30 Double Unders
10 Wall Ball 9/6kg - 10/9ft (Fem Prep 10ft)
20 D/U
20 Wall Ball
10 D/U
30 Wall Ball

CHIPPER

Mobility WOD-Check out how to hit the right depth on the wall ball (About 4:20mins into Video)

(A) Back Squat - 6-8-10 (Use 20rep weight)

(B) CHIPPER
10 - OHS 60/43
15 - Power Snatch 60/43
20 - Wall Ball 9/11ft - 9/6kg
25 - Ab mat sit ups
20 - Wall Ball
15 - Power Snatch
10 - OHS

FRIDAY

Some of our members enjoying those magical Zooper Dooper's 

after yesterday's 5.30pm class.

(A) "Wicked Clean Complex"
4 Sets building in load
1 Power clean
2 Hang squat clean
3 Push press
4 Power clean
5 Hang squat clean
6 Push jerk
7 Power clean
8 Hang squat clean
9 Split jerk
NOTE: Do the whole complex without dropping the bar

(B) For Quality
12 x Wall-ball: 6/4kg
10 x Wall-ball: 9/6kg
  8 x Wall-Ball: 12/9kg

(C1) "Fran Ladder" 7 mins
3-6-9-12-15...
Thrusters: 43/30/25kg
Pull Ups
(C2) 5min to find MAX Snatch complex
1 x Snatch + 2 x OHS

NOTE: The Snatch complex must be completed without dropping the bar between reps. Any type of Snatch is permitted.

Wednesday

(A) Power Snatch
Work up to a ME for the day then back it down to 75% & perform 3 reps EMOTM x 8


(B)10min AMRAP:
1 C2B PullUp
3 Wall Ball 9/9kg @ 11/8ft
2 C2B PullUp
6 Wall Ball
3 C2B PullUp
9 Wall Ball
AND SO ON UNTIL 10 MINUTES IS UP.

Festivus Dodgeball Rules

CFP Official Festivus Dodgeball Rules
Here is a breakdown & modification of the OFFICIAL RULES  that we will run with at CFP.
NOTE: Rules are subject to change if things are getting boring.

Teams
Teams will be made up of a maximum of 5 players

The Game

The object of the game is to eliminate all opposing players by getting them "OUT". An out is scored by:
• Hitting an opposing player with a live thrown ball below the shoulders (If a player ducks, and this clearly is the cause for the player being hit above the shoulders, the player is out and the throw is legal.)
• Catching a live ball thrown by your opponent.
• Causing an opponent to drop a live ball as a result of contact by another thrown live ball. (usually occurs when a ball is being used to block a thrown ball.)
• An opposing player stepping out of bounds with momentum carrying a caught ball. Both thrower and catcher are out.
Definition: LIVE: A ball that has been thrown and has not touched anything, including the floor/ground, another ball, another player, official or other item outside of the playing field (wall, ceiling, etc)

Timing & Winning A Game/Match
 The first team to legally eliminate all opposing players will be declared the winner of the game. Each game will run for a MAXIMUM of 3 minutes. If neither team has been eliminated at the end of the 3 minutes, the team with the greater number of players remaining will be declared the winner. The game will be declared a draw if teams have an equal number of players on court. Matches will run for 10min via 4 x 2 1/2min Quarters with as many games played as can fit into the 10 minute time limit. Should the match be tied after the 10 minutes a draw will be declared. In finals matches, extra games will be played until a winner is declared. Teams will change ends at the completion of each quarter, with only a 2min break at half time.

The Opening Rush 
Game begins by placing the dodgeballs along the centre line – three (3) on one side of the center hash and three (3) on the other. Players then take a position behind their end line. Following a signal by the official, teams may approach the centerline to retrieve the balls. This signal officially starts the contest. Teams may only retrieve the three (3) balls to their right of the center hash. Once a ball is retrieved it must be taken behind the attack-line before it can be legally thrown.

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)

12/7/2010

Jo and Brendan performing Med Ball Clean Wall Ball Shots

Strength
Squat
5-5-5(or more)
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
Front Squat
3-3rm

WOD
Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.

You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.

Post loads/time to comments

Thursday

(A) Sumo Stance Deadlift
Build in load to a TnG 5

(B) EMOTM x 5
5 Deadlift 100/70
7 Wall Ball 9/6kg - 10/9ft

-THEN 2min Recovery-

AMRAP x 5
5 Deadlift 100/70
7 Wall Ball 9/6kg - 10/9ft

Tuesday

(A) - POWER SNATCH
10min to find ME Load

(B) - EMOTM x 8
Odds - 10 TTB
Evens - 20 Double Unders

(C) - 7 Rnds
3 Power Snatch 135/95lb (M70)
10 Wall Ball 10/9/8ft 9/6kg

THURSDAY

Aneesh and Shane at yesterdays 6.00am Class.
Total Spunks.

A) Power Snatch

5 Sets of 3 @ 70% of your Snatch

B) For Time

-2 Minutes Max Double Unders-

THEN

10-1 Box Jump 24/20"

1-10 Wall Ball 10/9' 9/6kg

THEN

-2 Minutes Max Double Unders-

TUESDAY

(A1) 5-6 Sets x 3 T&G Power Snatches – work to a 3rm for the day.
(A2) 1 Set of ME unbroken Power Snatches @ 80% of (A1)

(B) AMRAP x 15
10 x Hang Snatches: 40/30/25
10 x Wall Ball
10 x Push Press: 40/30/25
50 x Double Unders
1min Rest/Rounds
NOTE: Aim for unbroken reps on all rounds then have 1 minute recovery

EXTRAS
EMOTM x 10
Odd – 15/12 Calories Rowed
Even – 3-5 D-Ball Over Shoulder

14/6/2012

Mobility WOD-Squat Preparation

(A) Back Squat 20rep (Use 20.5kg less than 5rm)

(B) 3Rnds
10 KB Snatch 24/16 (Alternate)
1/2 Gasser
10 TTB

5min Recovery

"Burner" 4 Rnds
10 Wall Ball 11/9ft & 9/6kg
10 Box Jumps 24/20
10 KB Swing 24/16

STOLEN FROM CROSSFIT NEW ENGLAND.
This WOD is what I call a Burner. Burners are all out efforts and one of the best ways to build metcon quickly. Burners should work fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal. Shorten up the reps or lighten the load.
-Light Weight - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.

IT'S ON!

Warm Up: 250m row
THEN 3rnds of
20 single under skips + 10 Med Ball Thrusters

(A) 15min AMRAP
10 "Choice of Strength movement
10 Wall Ball
MAX Reps Double Unders

Big Thank You to Coach Jen. I got a feeling she might pop up a bit more in the future..

WEDNESDAY

(A) Bench
1x5@70%
1x5@75%
1x3@80%
1x3@85%
1x1@90%
THEN
One set of MAX reps @ 80%

(B) 3 Rnds
5 x Hang Snatch
10 x Wall Ball: 10/9ft - 9/6/4kg
5 x Hang Snatch
400m run (1.30 cap)

RECOVER 3min

2 attempts at Max load G2O (3min time cap)

FRONT SQUAT - ROPE & 2 FERS

(A) - FRONT SQUAT 
1x5 @65% - 1x5 @75% - 1x4 @80% - 1x4 @85%

FLOOR PRESS - 5x5 AHAP (Perform after every set of Squats)


(B) - OTM x 16 (Odds = Rope Climb & Evens = 2Fer1 Wall Ball)
Rope Climb - Perform MAX Height in 3 pumps
2Fer1 Wall Ball -Perform 10 reps + MAX rep Double Under in remaining time 

WEDNESDAY

(A) DB Bench Press: 3 x 6-8 reps

(B) Bench Press: 12-10-8-6

(C) 4 Rounds (2min Recovery @ end of 2nd Rnd)
  7 x Deadlift: BW
14 x Wall-Ball: 9/6kg - 10/9ft
21 x Double Under’s


Open Prep Extras
(1) EMOTM x 10
Odd- Row Cal:15/12
Even- 10 x Thruster: 40/30/25 + 5 x Jumping Bar Muscle Up

(2) 10min Handstand Walk Practice

29/7/2011

WOD - Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three rounds. The stations are:

Wall-ball 9kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull 34kg (Reps)
Box Jump 20" box (Reps)
Push-press 34kg (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Strength
Choose 1
C&J
Thruster
You have 10min to find a heavy single, then strip weight to 75% & perform 30sec MAX reps with 1min rest. Repeat for 4 cycles

18/8/2011

WOD - 10 Rounds
10m Growler Push (Low Bar)
10 Ring Dips
10 Wall Ball 9/6kg - 11/9ft
10 Air Squat

Post to comments

20 Rep Back Squat

(A) Skill Work
10min Pistol Squats
Work on progressions
Perform weighted If proficient.

(B1) Back Squat: Establish a 20 rep set
-Rest 1min-
(B2) MAX Rep Front Squat @ 100% of (B1)
NOTE: Warm up to working weight, then have 1 attempt only at the 20 rep

(C) 12 min AMRAP
10 x Wall Ball: 9/6/4kg - 10/9ft
10 x Box jumps 24/20
10 x KTE