30/9/2009

Skills
Work front squat, Squat Clean, Double unders for 20min.
Get comfortable with the bar sitting across shoulders, remember elbows high in bottom of squat.

WOD 8rnds for time
200m run
12 KB Swing 24/16kg
12 Ring dips
WOD courtesy of CFB

29/9/2009

Strength

Deadlift

5-5-5-5-5

Coach's Corner-

This is a weightlifting day. You need to stick to the rep scheme. If you complete this workout and tell me you hit a new single rep personnel record (PR) in the deadlift, I will promptly tell you that you missed the point of the workout. This workout is not about getting a new max effort deadlift PR. This workout is about building strength. You want to hit 5 reps every set. The load in the very first set should be enough to elicit a response from your conscious that says, "No F#*%ing way I want to lift that five times again!" When you think that after the first set, you are right where you need to be. Rest about four minutes between efforts. If you only get four reps in a set, but you at least tried the fifth rep, you may count that effort as a set (although a failed set). If you only hit three or four reps without even being able to attempt another rep, your coach will be quick to tell you that the set didn't count and you need to perform it again at a lighter weight. You have 35min, Go for it!

WOD 3rnds for time

3rnds of Cindy

50 Double unders

Thanks to CFX for WOD

Post loads/time to comments

Rest Day

Day 1 in the box

For those coming into CFP

Accessory Work

Spend 25min working on any skill/skills or weaknesses of your choice. Chat with coach if unsure.

WOD AMRAP IN 20MIN

Thrusters 5reps 40/30kg

Hang Power Cleans 7reps 40/30kg

SDHP 10reps 40/30kg

Thanks main page for WOD

Post rounds to comments

Run 5km

Run 5km

Congrats to Jody for completing CrossFit Level 1 course this weekend.

Post time to comments

Fight Gone Bad

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. We've used this in 3 and 5 round versions. The stations are:

(1) Wall Ball (reps)

(2) SDHP 30kg (reps)

(3) Box Jump (reps)

(4) Push-Press (reps)

(5) 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.

Post score to comments

25/9/2009

Karina PB 110kg Deadlift

Strength (30min limit)

OHS

5-5-5-3-3

Max reps @ 20kg

WOD AMRAP 20MIN

5 Burpees

10 KTE

20 Squats

100m Sprint

Post loads/rounds to comments

Rest Day

Hanging out at the box after a WOD

For those coming into CFP

Strength

Front Squat

5-5-3-3

Back Squat

3-3-2

WOD AMRAP IN 15MIN

(Thanks to CF Football)

3 Power Snatches or 3 SDHP 60/40kg

2rounds of 3pull-ups, 6push-ups, 9box jumps

Post loads/rounds to comments

23/9/2009

Gillian Mounsey, Camp Barrett, Quantico VA

Strength

Deadlifts

6-6-6-4-4-2

WOD (7 Rounds)

3 Push-Jerks or Split-Jerks 70/50kg

6 Pull-Ups

9 Ring Dips

Post loads/time to comments

HELEN With A Twist!

1 Round of

400m run

21 Hang Cleans 60/40kg

12 Pull-Ups

Rest 5min Then another round of

400m run

21 Hang Cleans 60/40kg

12 Pull-Ups

Rest 5 min Then

Helen 3rounds for time

400m run

21 KB Swings 24/16kg

12 Pull-Ups

Post times for all rounds to comments

21/9/2009

Skills (15min max)
(1)Burgener warmup (progress from PVC to bar)
(2)Double Unders/skipping

WOD
Five rounds for time
20 Thrusters 40kg (30kg)
15 Push-Ups
10 Pull ups
5 Burpees
Run 400m
Compare http://crossfitpenrith.blogspot.com/2009/06/13609.html

Post time to comments

20/9/2009

3 Rounds
5 Burpees
10 Push Ups
20 Pull Ups
40 Squats

Post time to comments

Rest Day

For those coming in to CFP

5 Rounds for time
21 KB Swings
100m run
15 Deadlifts 60/40
9 Power Squat Cleans 60/40
3 Push-Press/Jerk 60/40

Post time to comments

6 Rounds for time

Hang Cleans
5-5-5-3-2-1
(Get comfortable catching bar in rack position)

WOD
6 Rounds
400m run
10 Burpees
10 Push-Ups

Post loads/Time to comments

Annie

Strength
OHS
5-5-5
Push-Press
3-3

WOD (40Min time limit)
Annie
Double Unders
Sit-Ups
50-40-30-20 and 10 rep rounds; for time
(If can't do double unders, perform Tuck Jumps)
Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

Post loads/time to comments

16/9/2009

Skills
Work front squat "rack position"
Double Unders & Muscle Up transition from the ground
25min time limit.

WOD

Run 200m
THEN
4Rounds
15 Pull-Ups
12 Wall Balls
9 Deadlifts @ Bodyweight
THEN
Run 200m

Post time to comments

C&J Meets CHIEF

C&J 5,5,5,5,3
Find your 5 & 3 rep max for perscribed rep range.

Then
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.
Refer to http://crossfitpenrith.blogspot.com/2009/06/c-meets-chief.html
Post loads & rounds completed for each of the 5 cycles.

Rest Day

Strength
Front Squat
5-5-5-3-3
then 1 set of 15

WOD
AMRAP in 20min
21 KB Swings
15 KTE
100m run

Post loads/rounds to comments

3 X 800m

Run 3 X 800m

(Rest exactly 2min between intervals)

NOTE; These intervals are an all out sprint!!

Post time to comments

12/9/2009

3 Rounds for time

30 Push Jerk 50kg/30kg

20 Back Squat 50 kg/30kg

10 Ring Dips

Weight must be taken from the ground

Post time to comments

Kelly

Skills
Perform Burgener warmup with PVC Then progress to bar. Focus on being comfortable in the bottom of the Overhead squat. Practice skipping/Double unders 15min limit..

Then

WOD
Kelly
5 Rounds for time
Run 400m
30 Box Jump
30 Wall Ball shots

Note, Ball must hit target to count as a rep

Post time to comments

Rest Day

For those coming into CFP
STRENGTH
Strict Press 3-3-3
Push-Press 3-3-3
Push-Jerk 3-3-3

WOD
"NICOLE"
Run 400m
Max rep Pull-Ups
"As many rounds as possible in 20 minutes.Note number of pull-ups completed for each round & total reps for 20min"

Post loads/reps to comments

Into the Swing!!

Practice any gymnastic movement for 25min
eg, Kips, ring work etc....

Then

10 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
9 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
8 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
All the way down to....
1 kettlebell swing, 24kg/16kg
30m Walking lunge, 15kg/10kg plate overhead
100m sprint

Refer http://crossfitpenrith.blogspot.com/2009/07/into-swing.html#comments

Post to comments

8/9/2009

Strength
Power Cleans
5-5-3-3-2

WOD
4 Rounds
5 Hang Squat Cleans 60/40kg
15 Deadlifts 60/40kg
20 Box Jumps
400m Run

Post loads/time to comments

Running Jackie

NEW Shirts available next week.

Happy Birthday to Chloe Dawg

Strength

Deadlift

5-5-3-3-2

WOD

Run 1000m

50 Thrusters 20kg (Badass @ 30kg)

30 Pull-Ups

Post loads/time to comments

Rest Day

Happy fathers day to all the dads. Enjoy the day.

DANIEL

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For Time:

50 Pull-Ups

400m run

21 Thrusters 40/30kg

800m run

21 Thrusters 40/30kg

400m run

50 Pull-Ups

Post time to comments

4/9/2009

Hanging out at Derby City Crossfit

Strength

Push-Press

6-4-4-2-2

WOD

3Rounds for time

40 Push-Press 40/30kg (Elite=50/40kg)

30 Squat

20 Ring Dips

10 Burpee Pull-up

Post Loads/time to comments

3/9/2009

Strength
Power Clean (If new to Cleans, work on timing & technique & use 8rm for every lift)
8,6,4,4,4

WOD
3 Rounds
21KB Swings 24/16kg
15 Power Cleans 60/40kg
9 Burpees

Post loads/time to comments

2/9/2009

OHS Skills & Gymnastic work 25min

Then

Run 200 meters

21 Pull-ups21 Sit-ups

Run 200 meters

18 Pull-ups18 Sit-ups

Run 200 meters

15 Pull-ups15 Sit-ups

Run 200 meters

12 Pull-ups12 Sit-ups

Run 200 meters

9 Pull-ups9 Sit-ups

Run 200 meters

6 Pull-ups6 Sit-ups

Post time to comments

Rest Day

For those coming into CrossFit Penrith
Deadlifts
8-6-4
Front Squat
8-6-4

Then
5 Rounds
400m run
25 Sit-Ups
15 Deadlifts 100/80kg

Post loads/time to comments