NYE

Strength
Snatch Balance
3,3,3,3

WOD 2 Rounds
10 Power Snatch 60/40kg
10 Burpees
10 Thrusters
10 Burpees
10 Squat Clean
10 Burpees


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30/12/2009

Col during EVA

Skills 20min

Handstand holds/HSPU

Muscle Up Transition/Muscle Ups

WOD 10 Rounds

3 Snatch Pulls @ 90% of 1RM of Power Snatch

6 Ring Dips (If you have a muscle Up, place rings high then M/U for Dips)

9 KTE

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Rest Day

Lynne during EVA

AT CFP

Strength

Deadlift

5,5,5

Front Squat

5,5,5

WOD AMRAP in 12

9 one arm KB Swings 24/16kg

12 Pull-Ups (Guys are chest to bar)

18 Walking Lunges with plate overhead 15/10kg

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Lets get this party started!

Our regular business hours start again tomorrow, however there is no 7pm class on Thursday 31st December. I am happy to run a 5pm class for anyone wanting to get their WOD on before NYE. We will re-open as usual after that on Monday 4th January.


There is 8 weeks to the sectionals. If you havnt registered, you should be thinking about it. These spots will book out trust me... Over the next 8 weeks our programming will still be suited to athletes not participating in the sectionals, & your regular challenging sessions will still be the same. However a big step up is required for everyone participating. I am here here to help guide each & every individual for this task. Between now & then we will work on weekly focuses that will be performed by individuals as well as working toward the strength & metobolicv demand required for such an event.

This is an exciting time for CrossFit as well as CrossFit Penrith. I say this to some individuals from time to time & ill say it to the Team at CrossFit Penrith. If you all have half the amount of faith in yourselves as I have in you, You will accomplish more than you can imagine. The next 8 weeks I will ask things of you that you sometimes dont think possible, however all I ask is trust from you. Trust me...

Forget next year, forget Monday. We start tomorrow! Rest up everyone tomorrow is the start of our next journey. COURAGE-FEROCITY-PRIDE

28/12/2009

The 11am EVA group

WOD AMRAP 12min

5 Pull-Ups

10 Box Jumps

15 Squats

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27/12/2009

TOP DOG Antonietta Mansillo

WOD 3 Rounds

25 Burpees

400m run

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26/12/2009

Coutney Fitz smashing WOD 1 @ TOP DOG

WOD 3 Rounds

100m sprint

15 Squats

20 Sit-Ups

30 Push-Ups

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MERRY XMAS

Rest Day

AMRAP as many pressys as possible..

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EVA

EVA 5 Rounds for time
800m run
30 KB Swings 32/24kg
30 Pull-Ups

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TOMORROW'S WOD & XMAS TRADING

TOMORROW THERE IS NO 6PM CLASS...
OUR 6AM CLASS AS USUAL, WITH AN 11AM CLASS FOLLOWED BY BBQ.
CLOSED FRIDAY 25TH & RE-OPEN TUESDAY 29TH AS NORMAL.


TOMORROWS WOD IS EVA, SO BRING YOUR GAME FACE & ENJOY A FEW COLDYS AFTERWARD. ALL WELCOME.
CHEERS

THE CALM B4 THE STORM!!

Justine "mid burpee" @ TOP DOG

Strength

Power Snatch (If never Snatched before, work on OHS) Check with Coach

3,3,3,2

WOD 3 Rounds

21 Sit-Ups

15 Thrusters 40/30kg

12 Ring Dips

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22/12/2009

Top 5 shootout

Strength

Split Jerk

Find your 1rm

Take no longer than 20min to warm up and find your 1rm split jerk. You must land in a split and receive the bar in full lockout. No pressing out after landing.

WOD 5 rounds for time

10 Power Clean 60/40kg

15 Burpees

20 Double Unders

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Nancy

Coach at Newcastle

Nancy

5 Rounds fot time

400m Run
15 OHS 40/30kg

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

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20/12/2009

Happy Burthday Julie

WOD

Run 5km

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AMRAP 20Min

Young Bull WOD1 @ TOP DOG

AMRAP 20MIN

15 SDHP 40/30kg

10 Push-Press 40/30kg

5 Thruster 40/30kg

200m Run

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Rest Day

AT CFP, TGIF
Skills 20min
Double Unders
HSPU/ Handstand Holds
Power Snatch

WOD
21-15-9
Where the exercises are;
Box Jumps
KTE
Wall Balls
Then
5X100m Sprints
Rest is time it takes to walk back to start

Compare http://crossfitpenrith.blogspot.com/2009/10/tgif.html#comments

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17/12/2009

The PM Group

Strength

Strict Press

3,3,3,3

WOD

10,9,8,7,6,5..........1

Squat Clean 40kg/30kg

Ring Dips

Compare http://crossfitpenrith.blogspot.com/2009/07/2272009.html#comments

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Farewell Sarah

Sarah taking off at Wounded Warrior

Tomorrow is the last WOD Sarah will punch out at CFP for a while. She is getting a transfer to Canberra. We will certainly miss her in our groups. I started doing one-on-one with here some time ago in a local globo gym after she done one of my Bootcamps. She followed me across to CFP and we have both gone on a journey with our training. Sarah's loyalty & enthusiasm will be missed. There are so many attributes to Sarah that make her the person she is. Everyone at CFP will miss her in the WOD's, but will look foreward to catching up with her on the occasions she can make it back to the RIFF.

This WOD is requested by Sarah as her last.. GO GET SOME SARAH!!

Spend time warming up on all modalities 20Min..

WOD

30 Deadlifts 60/40

3Rounds of CINDY

5 Pull-Ups
10 Push-Ups
15 Squats

20 Front Squats 40/30kg

2Rounds of CINDY
10 Push-Press 40/30kg
1Round of CINDY
400M RUN
Note; Use only 1 bar for WOD. Change weights as needed from Deadlifts to Front Squat

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15/12/2009

Strength
Deadlift
Find your 1rm

WOD
Run 400m
Then
3rounds
21 Thrusters
15 SDHP
9 Burpees
Then
Run 400m


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Rest Day

Jen smashing WOD2 at TOP DOG

Strength

Power Cleans

5,5,3.3

WOD AMRAP 20min

3 Power Snatches 40/30kg

6 Wall Balls

9 Ring Dips

1/2 gasser

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13/12/2009

Chloe Dawg

WOD

5 rounds of

Max reps push Ups then run 400m

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Veronica's Revenge

Kate & Paige between WOD's

WOD

For Time
Run 800m
3 Rounds of;
10 B/W Deadlift
20 KB Swings 24kg/16kg
30 Push-Ups
Run 800m

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11/12/2009

Skills 20min

Skipping/Double Unders

Handstand holds/HSPU

Muscle Up Transition/Muscle Up

(Choose any or all of these to work on)

WOD

For time:

21 Thrusters 40/30kg

400m run

21 Ring dips

15 Thrusters

400m run

15 Ring dips

9 Thrusters

400m run

9 Ring dips

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Rest Day

Mondays recovery session

At CFP

Strength
Front Squat
5,5,5,3

WOD 5 Rounds
100m run
9 Burpees
100m run
9 KB Swings 24kg/16kg

Compare http://crossfitpenrith.blogspot.com/2009/06/front-squat.html#comments

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TOP DOG GAMES RESULTS ARE IN!

All scaled WOD's have equal ranking.
No shows have a 50 point loading.

Male Results & Rankings
Female Results & Rankings
All Results & Rankings
*These rankings are the results after WOD nbr 1&2. The top 5 shootout results were.

Female,
1) Antonietta Mansillo
2) Megan Smith
3) Sheree Kuklinski
4) Veronica Mifsud
5) Kiarra Dodd

Male
1) Chad Mackay
2) Dieter Roose
3) Kam Ahmad
4) Ben Perrin
5) Shane Richards

9/12/2009

TOP DOG Antonietta Mansillo

2nd Megan Smith

3rd Sheree Kucklinski

Strength

Push-Jerk

3,3,3

WOD 4Rounds

9 Push-Press 60kg/40kg

15 KTE (Knees to elbows)

21 Box Jumps

200m run

Compare http://crossfitpenrith.blogspot.com/2009/07/rest-day_23.html#comments

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TOP DOG RESULTS

Results will be able to be posted in full within a couple of days.. Thank you in advance for your patience

8/12/2009

Chad "TOP DOG" Mackay & our J.C in the Top 5 shootout

Strength

Snatch Balance

5,5,5

WOD

HELEN

3Rounds for time

400m run

21 KB Swings

12 Pull-Ups

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Recovery Session

Calm before the storm

Please note; There is no session at the box tonight. The 6pm session is a recovery session at Penrith pools.

What was "YOUR" highlight of the day yesterday???

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TOP DOG GAMES

WOD 1
5 Rounds
5 Deadlift 120/80kg
10 Burpee
Then
400m run


WOD 2 AMRAP 10min
15 Chest to bar (for males) Chin to female
12 Ring Dips
9 KB Swings 32/24kg


WOD 3 (TOP 5 SHOOTOUT)
Females= 1750kg Anyway from ground to overhead
Males= 2500kg Anyway from ground to overhead




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Rest Day

For those coming into CFP

WOD
Lighter Faster

Power Clean
5,5,5

5Min Recovery

20min AMRAP 30/25kg
5Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint

Compare http://crossfitpenrith.blogspot.com/search?q=Lighter+Faster

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4/12/2009

WOD 4 Rounds
15 Box Jumps
12 Ring Dips
9 Burpees
200m run

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3/12/2009

Dawg & V in games mode

Strength

Power Snatch/OHS

5,5,5

WOD AMRAP 15

20 KB Swings 24/16kg

(2 rounds CINDY)

5 Pull-Ups

10 Push-Ups

15 Squats

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C&J Meets the CHIEF

Strength
Power Clean & Jerk
5,5,5
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.
COMPARE http://crossfitpenrith.blogspot.com/search?q=the+chief

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1/12/2009

Strength

Front Squat

6,4,2

WOD AMRAP 20

400m run

10 Box Jumps

15 Pull-Ups

20 Double Unders

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