31/10/2009

Wollongong opening day

WOD

For time;

Run 200m

50 KB Swings

Run 200m

40 Deadlifts 50% bodyweight

Run 200m

30 Sit-Ups

Run 200m

20 Pull-Ups

Run 200m

10 Burpees

Run 200m

Post time to comments

30/10/2009

V & the girls from CF Brissy

Strength 20min MAX

Back Squat

5,5,5

Remember guys "Ass to Grass"

Then

Max reps @ 50% BW or min 40/30kg

WOD

1)Double Unders

Max reps in 10min

Then:

2)AMRAP IN 15min

5 Pull-Ups

10 Push-Ups

15 KB Swings 24/16

20metres walking overhead lunge 15/10kg

Post loads/time to comments

28/10/2009

Bass from Never Quit

STRENGTH

Strict Press

5-5-3-2

WOD Thanks CFX

10,9,8,,,,3,2,1 For time of

Ring Dips

Power Snatch 40/30kg or Power Clean 50/40kg

1 Gasser

Post loads/time to comments

HELEN

Jen & Sarah at Wounded Warrior

HELEN

400m run

21 KB Swings 24/16kg

12 Pull-Ups

Compare http://crossfitpenrith.blogspot.com/search?q=helen

Strength

Deadlifts

5-5-5-3

Post time/loads to comments

27/10/2009

Skills
Double Unders/Skipping

Muscle Up transition/Dips

WOD
4Rounds
15 SDHP 40/30KG
15 Box Jumps
15 Pull-Ups
400m run

Compare http://crossfitpenrith.blogspot.com/2009/08/4-rounds.html

Post times to comments

IMPORTANT ADDITION TO SCHEDULE!!!

FROM THIS WEDNESDAY 28TH WE WILL BE ADDING A 7PM CLASS TO OUR SCHEDULE. THE 6PM CLASS WILL RUN AS NORMAL. WE HOPE THIS GIVES MORE OPTIONS TO THE PEOPLE WHO STRUGGLE MAKING THE 6PM CLASS..

Rest Day

At CFP

C&J Meets the CHIEF

Strength

C&J 5,5,5,5,3

Find your 5 & 3 rep max for perscribed rep range.
Then

WOD

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.

Compare: http://crossfitpenrith.blogspot.com/2009/09/c-meets-chief.html#comments

Post loads/rounds to comments

25/10/2009

Check This out

As a CrossFitter, what do you believe?

This question was asked on the main affiliate blog site, heres a link to some answers that other CrossFitters around the world had. http://www.crossfit.com/cf-affiliates/2009/10/friday_091023.html

WOD
Run 5km

Post to comments

24/10/2009

Karina lifting 135kg

Warm up

Skip/Double unders

Burgener warm up x 3

3x 15 Ring Dips

WOD 4 Rounds

21 SDHP 40/30kg

15 Box Jump

9 Wall Balls

400m Run

Post time to comments

23/10/2009

Chloe @ Wounded Warrior

Tabata be Kidding

20 seconds of work, 10 seconds of rest for 4min of each of the following:

Squats

Push-Ups

Sit-Ups

Rest exactly 2min between exercises. Score is the lowest number of reps completed in any round!!

Rest 5min

AMRAP 25min

5reps anyway overhead 40/30kg

10 Strict Pull-Ups

15 Double Unders

1/2 Gasser

Post Tabata score & rounds to comments

Funny Funny

Rest Day

Watchya mean REST DAY??

At CFP

Strength

Deadlifts

8-6-6-6-4

WOD AMRAP in 20

3 Burpees

6 Squats

12 KB Swings 24/16kg

Post loads/rounds to comments

IMPORTANT SCHEDULE CHANGE!!!!!

We NO LONGER are running the 7am class on a Thursday. We have replaced it with a 6am class. The 7pm class will run as usual.
We have also opened up 2 new classes. One on Wednesday at 9.30am & another on Friday 9.30am.

21/10/2009

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

WOD
Run 200m
21 KTE
21 Thrusters 50/40kg
21 SDHP 50/40kg
Run 200m
15 KTE
15 Thrusters 50/40kg
15 SDHP
Run 200m
9 KTE
9 Thrusters
9 SDHP
Run 200m


Post loads/time to comments

Barbara

Snatch work 10min limit


Barbara
5Rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest exactly 3min between rounds


Post times to comments

19/10/2009

Congrats Russ on getting Lev1 certified over the weekend.

Strength

Front Squat

6-6-4-4-2

WOD 3 Rounds for time (courtesy of CF Football)

1 Full Gasser

12 Power Cleans 60/40kg

6 Push Jerks 60/40kg

(1 Full Gasser is 4x45m sprints) Speedbump to speedbump Up & back, up & back

Post loads/time to comments

Rest Day

How do you define success in CrossFit? Is it coming first in a WOD, Doing one as requested for the first time, or even turning up every week, or something else??


Post to comments

17/10/2009

Kat from Derby City going overhead

21-15-9

Power Cleans

Ring Dips

200m run

Post to comments

Angie

Ben & Kat from Derby City

ANGIE (40min limit)

100 Pull-Ups

100 Push Ups

100 Sit Ups

100 Squats

Post to comments

The Bear

Warm Up 2Rounds of
3min skip, 100m run, 12KB Swing,12SDHP with KB
Spend time working on lifts in The Bear...


THE BEAR

The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting Rxd weight is 35/25 and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.This is the complex to be completed:
Power Clean
Front Squat
Push Press
Back squat
Push Press
You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it.



Post loads to comments

14/10/2009

Strength
Deadlift
5-5-5-3


WOD
800m run
Then 3 Rounds of
21 Deadlifts @ 50% Bodyweight or 40/30kg minimum
15 PullUps
9 Burpees


Post loads/time to comments

13/10/2009

Power Cleans
5-5-5-3-3


WOD
30 Wall Balls
THEN
21-15-9
Double KB Front squats 40/32kg (combined weight)
Push-Ups
Sit-Ups

Post loads/time to comments

Rest Day

Skills Work on any/all of these 20min
Double Unders/Skipping
Snatch Balance/Overhead Squat
MuscleUp Transition/Ring Dips

WOD
5Rounds
21KB Swings 24kg/16kg
15Box Jumps
9SDHP 40kg/30kg
400m run

Compare http://crossfitpenrith.blogspot.com/2009/07/1872009.html#comments

Post to comments

Sunday

Freddy Camacho, CrossFit Games 2009

Run 5km

Exercise your mind,, Describe CrossFit Penrith in 5 words or less.
Post to comments

10/10/2009

WOD


40 Wall Balls
THEN
3Rounds of

600m run
15 Pull-Ups
15 Sit-Ups


Post time to comments

9/10/2009

Skills 25min

Burgener warm up & Snatch balance

Experienced lifters work Snatch @ 60%

OTHERS

Muscle Up Transition

WOD AMRAP in 10X2

4 KB Swings 32/24kg

8 SDHP 40/30KG

12 Squat Cleans

Perform 1st 10min AMRAP, wait exactly 5min perform AMRAP again

Post rounds to comments

Rest Day

Nerida & Sarah WOD2 @ Wounded Warrior

At CFP

WOD

FRAN

21-15-9 for time

Thrusters 40/30kg

Pull-Ups

Compare http://crossfitpenrith.blogspot.com/2009/07/fran.html

Or HEAVY FRAN
15-12-9
Thrusters 60/40kg
Weighted Pull-Ups 20/12kg

Strength

Deadlift
5-5-5-3-3

Post loads/time to comments

7/10/2009

Strength 35min limit
Strict Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5
Complete all sets of Press, before commencing Push Press. Complete Push Press before commencing Push Jerk. Rest as required between sets. Increment the load across sets. Ensure that there is a clear distinction between Press, Push Press and Push Jerk technique, ie Any bend of the knees in the Press is a failed lift. Rebending the knees in the Push Press is a failed lift. Failing to rebend the knees in the Push Jerk is a failed lift.

WOD
21-15-9 with 200m run after designated reps
KB Swings 24/16kg
Sit-Ups
Push-Ups

Post loads/time to comments

6/10/2009

Complete the following for time

30 Hang power cleans 60/40kg

30 Box jump

30 Thrusters 40/30kg

30 Double Unders

30 Pull Ups

30 Burpees

30 Ring Dips

30 Walking overhead lunge steps each leg 15/10kg

Post time to comments

5/10/2009

Strength
Front Squat
5-5-5
Then
Back Squat
1X20 reps

WOD
5 rounds for time
10 Chin Ups
15 Box Jumps
20 KTE

Post loads/time to comments

Rest Day

WOD
2 Rounds of watching Eels V Storm.
Where each round is 40min long, rest 10-15min between rounds

Post how many brewskys to comments

Wounded Warrior

Box closed today but everyones at Wounded Warrior Games

Workout 1

As many rounds as possible in 10 mins

4 Thrusters 40kg (25kg)

8 SDHP 40kg (25kg)

12 KB Swing 24kg (16kg)

Workout Two

Conduct 2 hours after first WOD

21 – 15 – 9 for time:

Pull ups

Power clean and jerk 40kg (25kg)

Run 200m
15 minute time limit. If not completed in time required record completed reps and metres.

Post to comments

TGIF

Remember Box closed on Saturday

21-15-9 For non competition
15-12-9 For Wounded Warrior
Where the exercises are;
Box Jumps
KTE
Wall Balls

Then

5X100m Sprints
Rest is time it takes to walk back to start

Post times to comments

1/10/2009

HAPPY BIRTHDAY TODD

Skills

Work on Push-Jerk timing, Snatch Balance & Double Unders. 20min limit

WOD AMRAP in 20
4 Deadlifts @ 1 1/2 Bodyweight
8 Double unders
100m sprint

Post rounds to comments