EVA

New Years Eva

Back by popular demand. If you done recently as an individual, feel free to TEAM it up, & vice versa if you TEAMED up.

EVA
5 Rounds
800m Run
30 KB Swings 32/24
30 Pull Ups

Post to comments

30/12/2010

Strength
Hang Power Snatch
5-5-5



WOD 4 Rounds
6 Left Arm KB Power Snatch 24/16
6 Right Arm KB Power Snatch 24/16
12 KB Swing 24/16
CFP 200m Run



Stabilization
3 Sets of 10 Spiderman Push Ups


COMPARE: HERE

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7 Awesome Beer Pong Trick Shot Videos

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Brad Drew 80m Vs Wigan 2005

Its Great to have Brad Training at CFP

29/12/2010

Strength
OHS
3-3-3
Perform Handstand holds (20sec) after every set of OHS, warm up sets as well

WOD
21-15-9
Thrusters 40/30
Box Jumps 24/20

Stabilization
3 Max Reps Ring Dips (If more than 15 reps add weight)

Post loads/time to comments

EVA

The 11am Crew in for EVA

WOD
EVA
5 Rounds

800m Run
30 KB Swings 32/24
30 Pull Ups

Scaled Options
3 Rounds Or Partner/Team

Post time to comments

23/12/2010

Skills
Handstand Push Ups, Holds
+
Something that needs work

WOD
MAX Rounds in 6min
Rest 2min & Repeat for 3 Cycles

7 Wall Ball
5 Ring Dips
1/2 Gasser

Stabilization
OHS MAX Reps at 1/2 Bodyweight

Post to comments

22/12/2010

Strength
Squat
5x75% - 5x80% - 5x85%

WOD 5 Rounds
3 Power Cleans 75% 1rm
6 KB Swings 28/20
18 Double Unders

Stabilization
2 x MAX Reps T2B

Post loads/time to comments

Eva and Schedule Change for Christmas Eve

As some of you may be aware we have our 2nd Annual Christmas Eve WOD coming up, this WOD being 'Eva'.

All classes will run as normal except the 9.30am class which will commence at 11.00am instead.

This year it's going to be a little different, you can do the workout as you please, so you can do it as an individual, as part of a partnership, or as a Team, the choice is yours.

The WOD will be followed by a BBQ and drinks, probably around 12.00pm - 12.30pm. Feel free to bring along any family and friends, but please let us know by Thursday, for catering purposes.

Rest Day

For those coming in to CFP

Strength
Push Press
3-3-2-2

WOD 12min AMRAP
7 Shoulder to Overhead Anyway 50/35
7 Box Jumps 24/20
14 Overhead Walking lunge (7 each leg) 10/5

Stabilization
25 Pistol Squats

Post loads/rounds to comments

20/12/2010

"TOP DOG 2" Top 5 Shootout

Strength

Deadlift

Find new 1rm

WOD 3 Rounds

7 Thrusters 60/40

400m Run

Stabilization

3 x 20 Ring Push Ups

(If you cant do 20 reps unbroken, do Max reps)

Post loads/time to comments

19/12/2010

WOD

4 X 5min Rounds (With one min rest between rounds)

Rounds 1 & 3 are;

3 Power Cleans 60/35

5 Tyre Flips (Heavy)

7 Push Ups

Rounds 2 & 4 are;

5 Back Squats 60/35

5 Burpees

1/2 Gasser

No Equipment? Try this one;

21-15-9
lunges (Each leg ½ rep)
situps
burpees

Post to comments

Numbered Athlete

Iv been getting people come up to me a bit recently asking about "whats involved in becoming a numbered athlete?" Which is great. The Team environment here at CFP is something else. We see every single Athlete that trains with us as being part of the CFP Team. If becoming a Numbered Athlete is on your radar, then click the link below to find out more.

Numbered Athlete Link

18/12/2010

Melissa giving her all in her first Games day.

Happy Birthday Melissa

Catch a missed session from earlier in the week.

Post to comments

Rest Day

UFC Rising Star & Penrith's own James Te Huna came in to CFP yesterday to put some finishing touches on his preperation before heading off to the U.S.A to prepare for the upcoming UFC 127

here in Sydney on Feb 27 2011. We look foreword to seeing James a lot more in the New Year.

For those coming in to CFP

Strength

Clean

75%x5 - 80%x5 - 85%x5+

WOD 3 Rounds

Run 400m

10 Ring Dips (If you have a Muscle Up, set them high)

20 Push Ups (Release at bottom & Pop at top)

10 Ring Dips

Within 10min of Finishing, find your 3rm OHS

Post loads/Time to comments

16/12/2010

Our brothers at CFS during the TEAM wod at TOP DOG 2

Strength
Front Squat + Jerk 5-5-5-5-5
(5 Front Squats & 1 Jerk)

WOD 4 Rounds
Run 200m
15 Wall Ball

Within 90 seconds of finishing, complete MAX reps Pull Ups

Stabilization
Max Hover
Max Handstand Hold

Post loads/time to comments

15/12/2010

J.C.

Strength
Snatch
80%x3, 85%x3, 90%x3

WOD
21-18-15-12-9-6-3 reps for time of
Box jumps(m24"/w20")
Double unders
Knees to Elbows

Mobilization
Iron out any creases

14/12/2010

Congratulations to TOP DOGS, Ben Perrin, Philippa Robinson, Graeme Beath & Lynne Knapman. Each recieved 1 of 4 TOP DOG rings in existence. We got these custom designed & made. Enjoy & wear proud "TOP DOGS" you earnt it!

Skills
Double Unders
Rope Climbs & Progressions

WOD 12min AMRAP
7 Deadlifts 80/50
14 KB Swings 24/16
5-10-15 Shuttle Run

Mobilization
Foam roll

Top Dog

Top Dog has been run & won. Full results will be up later this week. I hope everyone had a good time. We took a big step this year by including individuals (Masters) & Teams all in the one event. We plan on having next year at the same venue but under lights to escape some of the summer heat.

I want to say a thank you to all the Athletes that put it on the line today & real big thank you to all the people that helped make this day roll on. Everyone of them was what made the day run like it did, theres too many to mention. It makes me real proud to say that im Head Coach of CFP.

Glenn Mitchell

UPDATE - TOP DOG 2

Confirming all details for our upcoming spectacular tomorrow:

N WODS 1 and 2 will be held at Jamison Park Netball Complex, Cnr Batt Street and York Road, South Penrith

N Registrations are from 7.30am - 8.30am

N 1st WOD kicks off at 9.00am sharp ¿

N 3rd WOD will be held at CrossFit Penrith, approx 300 metres from the Netball Complex. There will be 30 minutes (between 12.30pm and 1.00pm to pack up and head to CFP)

N Lunch is not provided, please ensure you have adequate food. There is a Cafe across the road, Gloria Jeans/Coles approx 1km away

N Tomorrow is going to be a warm and sunny day, pleasure ensure you have adequate shade, sunscreen and water

N Finish will be approx 2.30pm

10/12/2010

Strength
Squat - Deload
5 @60% - 5 @65% - 5 @70%

WOD Max Rounds in 7 min
7 Thrusters 40/30
7 KTE

Rest 3 min

Max Rounds in 7 min
7 SDHP 40/30
7 Burpees

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

Post loads/rounds to comments

TOP DOG 2

With TOP DOG this year including Individuals, Teams & Masters we have had to find a bigger space to accomodate everything. The day will be split over 2 locations. We are fortunate to have a great location just a few hundred metres from or Box. Jamison Park Netball complex will be a great area to showcase CrossFit.

The Address is; Cnr of Batt St & York Rd South Penrith

I have outlined a timeline below. Im still finalising some heats so just use this as a guide at this stage.

Registration - 7.30am-8.30am

WOD #1 9-11am
Masters
Teams
Scaled
Rxd

WOD #2 11-12.30pm
Masters
Teams
Scaled
Rxd

12.30-1pm Break
Pack up tents etc and walk to CFP Box (300m)

1- Finish (Approx 2.30pm)
Team WOD #3
Masters WOD #3
Scaled "Top 5 Shoot out"
Rxd "Top 5 Shoot out"

Presentations

This will be a full day of competition, but I'm confident of sticking to the schedule with everyone's co operation. The Masters & Teams will do 3 WOD's each & the lowest ranked Athlete & Team will be Crowned the winners.
In the Scaled & Rxd division, there will be 3 scoring opportunities with a cut to get the final 5. These athletes will also be scored & ranked in the same manner as the Masters & Teams. We have a good mix of elements to test on the day and I'm sure everyone will have fun. We see TOP DOG as an "unoficial ticket" to the world CrossFit Games as 50% of the athletes that made the podium last year ended up competing in Carson City Los Angles.
WHO WILL BE TOP DOG 2K10?

Rest Day

For those Coming in to CFP

Strength
Push Press
5-3-3

Jerk
3-1-1

WOD AMRAP 15min
7 Push Press 60/40 (40/30)
14 Ring Push Ups
21 Double Unders

Stabilization
4 X 5 Bar roll outs

Post loads/rounds to comments

8/12/2010

Skills
Catch a missed Strength session
OR
Work Skills

WOD
On a 4 minute clock each round x 4 rounds:

Run 400m
21 KB swings(24/16)
12 T2B

The faster you go, the more rest you get. If you don't finish a round within 4 minutes just start the next one with no rest.

Stabilization
3 Sets of 10 Prisoner Stand Ups (eyes shut)

Post time to comments

7/12/2010

Strength
Snatch Grip Deadlift (Hook Grip a MUST)
5-5-5

WOD
10 Hang Power Snatch 50/35
1 Round of Cindy
9 Hang Power Snatch
1 Round of Cindy
8 Hang Power Snatch
1 Round of Cindy
7 Hang Power Snatch
1 Round of Cindy
6 Hang Power Snatch
1 Round of Cindy
5 Hang Power Snatch

Stabilization
3 x 15 OHS with Med Ball

Post loads/time to comments

6/12/2010

Sage Burgener displaying speed through the middle

Strength
Squat Clean - Deload
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm

Power Snatch
2 Attempts at heavy single

WOD 3 Rounds
MAX reps Back Squat 60/45
MAX reps Push Ups (Release at the bottom)
MAX reps G20 60/45

*Rest 3min from last person

Stabilization
Every minute on the minute perform 20 situps

Post loads/reps to comments

Rest Day

Anyone who knows me through CFP knows my admiration & passion for the Masters. This not only extends to CrossFit & the intro from CFHQ last year to formally start up the Masters Catergory (50+) in competition.

My interest in getting people active in the 50+ age range has been a mission of mine for some years now. Any CFP regular knows Margaret & she is without doubt my greatest success story, whilst she was very active when I met her, she had a frozen shoulder & was advized that it may not ever improve. She thrived since starting a "Seniors Strength & Conditioning" program that i kicked of a few years back when I was working in the land of Globo. In the last 12 months she has moved on to CrossFit as her primary source of Strength & Conditioning.

It seems that more and more evidence is accumulating regarding the benefits of high-intensity (or at least higher-intensity) exercise well into the golden years of life. It appears that a fairly strong case can be made for exercise improving one's quality of life, and there may even be a case mounting for high-intensity exercise extending your life (although certainly not as strong a case at this point, since studies on the interaction of exercise and life extension are still a fairly new area for examination).

I was put on to a recent NY Times article "The Incredible Flying Nonagenarian" (see link at end of post), Olga Kotelko is profiled. Olga, a masters track athlete who currently holds 23 world records, 17 of them in her current age category (90-94 years old), doesn't show any signs of slowing down.

The article is a fascinating portrait of Olga, but is also a nice discussion of high-intensity exercise and its benefits, as well as some discussion of what's going on at a cellular level when it comes to aging. The author of the article even points out that some scientists now view aging as a mitochondrial disease.

My favorite tangential excerpt had to do with a researcher's findings on NASA and its astronauts, their loss of muscle while in space (a well-documented occurrence in space travel), and their suboptimal exercise program. They were using a program centered around treadmills, a stationary bike, and a resistance machine.

The researcher's recommendation: "Trappe concluded the regime wasn’t nearly hard-core enough. His prescription for NASA: heavier loads and explosive movements. 'It’s pretty clear that intensity wins up there,' he says."

The article is a great read, albeit a long one, so grab a cup of coffee and your bifocals and read up:

New York Times Article: CLICK HERE

3/12/2010

TOP DOG Ring

This is what the Rxd & Masters, Male & Female are fighting for.

Strength/Skills
Catch a missed strength session (Back Squat or Jerk)
OR
Work 2 Skills

WOD 5 Rounds
1/2 Gasser
3 Squat Snatch @ 3/4 Bodyweight
9 KTE

5min from last person finishing

Tabata Deadlifts @ same weight as Snatch

Stabilization
30 Ring Push Ups

Post to comments

2/12/2010

Best Caption

Strength
Back Squat 5-3-1
5 @ 75%- 3 @ 85%- 1 @ 95%+

WOD 15-12-9
Squat Clean 60/45
Ring Dips

Within 3min of finishing

MAX Thrusters with same weight as used in Squat Clean

Post loads/time to comments

1/12/2010

Strength/Skills 20min
Catch a missed Strength session (Jerk)
OR
Skills; Work something you have never tried + something that needs improving

WOD 17 min AMRAP
5 Burpee Box Jumps 24/20
7 C2B Pull Ups
9 KB Swings 24/16

Stabilization
Max Hover

Post rounds etc to comments

30/11/2010

Strength
Jerk
3 @ 80%, 3 @ 85%, 3+ @ 90%

WOD For time;
1/2 Gasser
20 Wall Balls
1/2 Gasser
15 Wall Balls
1/2 Gasser
10 Wall Balls
1/2 Gasser
5 Wall Balls

Stabilization
3 x MAX reps T2B

Post to comments

The Bear

WOD 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
(Aim to be at MAX load by round 4 or 5)

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.

28/11/2010

WOD 4 Rounds (You can even do this one in your lounge room)
50 Squats
25 Push-Ups
50 Walking Lunges

Post time to comments

Rest Day

WOD 8 Rounds
5 Deadlifts 100/70
10 Pull Ups
15 Box Jumps


Post time to comments

26/11/2010

Strength
Deadlift
3-3-3
70%-80%-90%

WOD 12min AMRAP
5 KB Ground 2 Overhead each arm 32/24
5 HSPU
100m Run

Stabilization
OHS @ 3/4 Bodyweight
MAX REPS

Post loads/rounds to comments

Foodee Project

You would of noticed the the link on the right for "Meal of the day" hope you find this new resource of some value. It came about from Matthew Lucas from CrossFit Southwest in Tempe Arizona & in true CrossFit style was happy to share with the community. I have an extract from an email he sent us. Let us know what you think & dont be shy in contacting Matthew to let him know also.

I want to share something we have been using with great success at our gym that I have been developing over the past several months called the Foodee Project.

One of the main concerns our members have with trying a new diet or lifestyle as outlined by the paleo or primal-style diets is they don't know where to start. We can give them great, compelling articles and research on the merits of these diets, but without a good source of easy, delicious recipes, people often waiver and fail. It is our job as coaches to make sure we give our clients every possible opportunity to succeed! Instead of assuming members will seek out their own healthy recipes, why not bring the meals to them?

The Foodee Project brings the best of the web's recipes for a paleo/primal diet to one central location. The "Meal of the Day" is a widget we have developed for the Foodee Project to make these recipes readily available to your members. All you have to do is insert a snippet of code into your website or blog and it automatically delivers a new paleo/primal friendly meal to your site every day.

Matthew Lucas

25/11/2010

Star getting comfy after watching her mum do the WOD

Strength/Skills
Strength; Either work Squat or Clean
Skills; Work one skill you suck at & one your comfortable with

WOD 21-15-9
Back Squat 50/40 (40/30)
Burpees
THEN
15 C2B Pull Ups

*For Back Squats, the bar must be Cleaned then placed across back for squats then jerked overhead & placed back in front. No dumping off back, or rep wont be counted.

Mobilize
Iron yourself out

Post to comments

24/11/2010

Strength
Clean
5-3-1(or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm

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

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

Post loads/time to comments

Rest Day

Coach Burgener, Vron & HC

For Those Coming In To CFP
Strength/Skill (20min)
Strength: If you were not in yesterday, work Squat
Skill: Eg; Handstands, Muscle Up, Any Olympic Lift (40% of 1rm MAX)

WOD
Tabata Thrusters 30/20 (For 12 intervals)
REST

6 Rounds
6 Ring Dips
8 Box Jumps 24/20

Stabilization
3 sets of 10 Prisoner Stand Ups (Eyes shut)

Post to comments

22/11/2010

Coaches favourite CrossFitter hitting the squat

Strength
Squat
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm

WOD
21 Kettlebell Swings 32kg
21 Knees to Elbows
21 Double Unders

18 Kettlebell Swings 32kg
18 Knees to Elbows
18 Double Unders

15 Kettlebell Swings 32kg
15 Knees to Elbows
15 Double Unders

Stabilization
3 x 20 Ring Push Ups
(If you cant do 20 reps unbroken, do Max reps)

Post loads/time to comments

20/11/2010

Strength/Skills
Catch a missed Strength session or work on skills

WOD 3 Rounds
5 Strict Pull Ups
10 Wall Balls
20 KB Swings 24/16

REST

1 X 400M Run

Post time to comments

Rest Day

FOR THOSE COMING IN TO CFP

Strength
Jerk
5 @ 75% - 5 @ 80% - 5 @ 85%

WOD
Start with a CFP 200m run
THEN
3 Rounds of;
2 Rounds of CINDY
5 Pull Ups
10 Push Ups
15 Squats
5 Shoulder to Overhead 60/45
THEN
Finish with a CFP 200m run

Mobilization
3 x Handstand walk x 10m

Post loads/time to comments

18/11/2010

Strength
Deadlift - Deload
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm

Full Snatch
5-3

WOD 15-12-9
Thrusters 55/40
Ring Dips

Stabilization
OHS @ 3/4 Bodyweight
Max Reps

Post loads/time to comments

17/11/2010

Margaret in a blur of Double Under madness

Strength/Skills (25min)
Catch a missed Strength Session
Work skills

WOD 3 Rounds
10 Power Snatch 45/35
15 KB Swings 24/16
10-15-25 metre shuttle

*Athletes start at cone then sprint 10m & touch line with hands, pivot & sprint 15m & touch line then pivot & sprint final 25m.

Stabilization
30 Pistol Squats

Post time to comments

16/11/2010

Strength
Power Clean
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm

WOD 15 min AMRAP
5 Ring Dips (If you have a Muscle Up, set rings high & start your first dip from a MU)
20 Double Unders
5 Box Jumps

Stabilization
3 Max reps T2B (1min rest between sets)

Post loads/time to comments

Rest Day

Can you pick who slept over at the box whilst the CrossFit Games were on earlier this year & watched the Live feed? Or best caption for this pic...

Mobility WOD

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

OHS
5-5 (Or More)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm

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.

Compare: 12/7/2010

Post loads/time to comments

Paleo Recipe Sites Part 2

Feed Me Paleo
Free Coconut Recipes
Primal Eating Modern Table
Paleo Dish
Marks Daily Apple
The Healthy Cooking Coach
Whole 9 Life

Heres some more Paleo resources to look through. Feel free to share any recipees that are a hit with you or your friends.

14/11/2010

WOD 21-15-9

lunges (Each leg ½ rep)
situps
burpees

Post time to comments

13/11/2010

Back Xtn CFP style during the Filthy 50

Strength
Catch a missed Strength Session

WOD AMRAP 20 min
15 SDHP 40/30kg
10 Push-Press 40/30kg
5 Thruster 40/30kg
200m Run

Post loads/rounds to comments

12/11/2010

WOD - "The Holy Trinity"
12-9-6 @ 60/40 (12min cut off)
Power Snatch
OHS
Thruster

Stabilization
Perform MAX reps in 2min of "Sit up & Get up"
(Start by doing a sit up, then stand straight up after completing the rep, without using hands to assist)

Post time to comments

CrossFit Clothing From the Good Ol U.S of A

Johnny M approached me today & said he was going to get some clothing from the U.S.A. and he was thoughtfull enough to ask me to let you all know. With the dollar so good at the moment, there are some good deals to be had. Check out the links below and have a look around. I guess if people want a few things & we all share the shipping it works out a sweet deal for everyone.

CrossFit Store

Forged Clothing

Happy shopping

Rest Day

Some of the 6pm'rs after Getting Filthy

For those coming in to CFP

Strength
Deadlift
5-5-5-5
Practise HPU/Handstand Holds between every set of Deads

WOD 3 Rounds
Run 400m
15 Push Jerk 60/45
10 KB Swings 32/24

Stabilization
Max Hover

Post loads/time to comments

Paleo Recipe Sites

I’m always playing around on the internet, looking for new, creative food ideas and I often come across some excellent food blogs. Here is a list of my favorites:

Everyday Paleo
Elanas Pantry
Gavan Murphy
Nutty Kitchen
Heart Of Cooking
Nutritionize
Tasty Paleo
Paleo Plan

Take a look at them, and cook a new recipe this week! These should give you plenty of ideas. I will post up a bunch more good sites by end of week

Filthy 50

Some of the 9.30am Group after todays Filthy 50

WOD (By popular demand)
"FILTHY 50" (45min Cap)
For time:
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions or 50 Good Mornings 20kg
50 Wall ball shots (9kg ball)
50 Burpees
50 Double unders

If you decide to do todays workout Rxd and wish to have an Rxd next to your name keep this in mind. You must open your hips and stand tall on the box jumps either on top of the box or in the air, you must come all the way down on the bottom of the pull up and straighten the arms and get the chin over the bar on the top of the pull up, you must do American Swings ear showing at the side, you must get the rear knee to the ground on lunge steps, knee to elbow means knee touches the elbow, push press head through window & no re-bend of the knees, back ext or Good Morning go to parallel, burpees the chest hits deck, double unders is Rxd, single jump rope is scaled.

*Scaled version “Dirty 30″ is 30 reps of each exercise!
Highlights from the CrossFit/USAW Open





Post time to comments

9/11/2010

Things to do on the Inca Trail

Mobility WOD:

Strength
Squat Clean
3-3-1-1

WOD (Partner WOD) 4 Rounds
10 Hang Power Cleans 60/40
5 Pull Ups
10 Snatch Grip Deadlifts 60/40
5 Pull Ups

*One partner does 10 hang power cleans while one partner does 10 reps Snatch Grip Deadlifts. Both then do 5 pull-ups. They switch movements and then do 5 pull-ups again. That constitutes one round.

Stabilization
5 x 10 sec Hollow Rock

Post loads/time to comments

Recovery = Progress

I raised the question yesterday regarding CrossFit changing from a GPP program & what people thought about it. This has been running through my mind for a while now & I have started & re written this same post a few times over the last month or so, as I have chopped & changed my view slightly. When I first done my CrossFit Cert Course, the programing was certainly more of a GPP program & in some ways a lot more easier to program (schedule) workouts. However with all the coompetitions coming through & CrossFit becoming a legitimate sport (Enter the CrossFit competition Athlete) the programing across most Affiliates has evolved with it. Ill cover a bit more of it tomorrow perhaps, as what I wanted to cover today was how an athlete at CFP should approach their WODs on a daily, weekly & monthly basis.

As coaches,we get a lot of people coming up to us & saying "Its sooo hard to do this everyday, & now I havnt hit a PB in a while" Whilst the advice verbally from our Coaches is usualy the same, for some reason somethings still get lost in the translation. So as Head Coach & the guy who programs, heres some tips that might help.

An Athlete must work hard to provide the stimulus to improve, but improvement will not occur without sufficient recovery. Given that everyone does a variation of the same workout and that workouts are programmed on a four day cycle, only one of which is rest, what is the best way to continually move forward while avoiding stagnation or performance regression?

The general CrossFit recomendation is 3 days of work with 1 day rest, however at CFP I still program a WOD on that day which is why you will see Rest Day Then For those coming in to CFP (The WOD) as not everyones lives permit a 3:1 workout format, & for those people we have outlined somewhat of a plan, but more of that another time.

When I program, I aim high & the workouts are designed to provide a stimulus significant enough to challenge the fittest people in the gym. Add to this a demanding three on, one off schedule and the tools are provided to make great gains. Enter periodization.

While it is easy to get lost in the complexities of the subject, periodization involves performing periods of work towards a goal, followed by periods of active rest and recovery. Then the cycle starts again. Almost no athlete can withstand exerting maximum effort during every workout. You should not try to do so, either. Within a four day cycle, it is important to approach each training day intelligently and to choose those workouts which you will tackle more aggressively. Freddy Camacho of CrossFit One World recently provided some excellent ideas related to this topic. You must choose your battles.

Progress occurs incrementally. It will be rapid at first and slow down as time goes on. As the gains begin to slow, it is time to consider some periodization. For many people at CFP, it will make sense to divide your training into monthly and quarterly blocks. For three weeks, you workout as you normally do, keeping Freddy's ideas in mind. On the fourth week, you deload, or scale things back by 50%. What does 50% mean? Good question. It may mean doing half the number of repetitions. It may mean using half the weight. If you are really tired, it may involve both of those ideas.

You should finish your workouts without being exhausted. In fact, you should not be tapping into your reserves during this week. It is active recovery. Take the time to work on precision and technique instead of intensity. When a workout with 100 double unders for time comes up, do 50 at your own pace and concentrate on becoming coordinated and efficient. Work on getting proper depth in your squat with good bar speed at a light weight instead of setting a new 5 repetition maximum. Do you flail around on your kipping pullups? Deload weeks are the perfect time to practice that tight kipping technique Kelly Starret recommends. The goal is to be standing upright at the end of your workout and feeling good. We have three days on, one day off. This can be thought of as three weeks on, one week light.

The quarterly part is the most difficult for many CrossFitters to do. Every twelve weeks, take a week off. That is correct. Don't work out. Make friends with your foam roller instead and focus on getting 9 or 10 hours of sleep a night. Go for a walk. Then come back to the gym the next week and slay.

8/11/2010

Lynne at Newcastle

Strength
Back Squat @ (Bodyweight)
4 Sets Max reps

WOD 20min AMRAP (With a 400m run every 4 min, starting with a run)
3 Front Squats 60/45
6 Push Ups (Release hands Bottom & Top)

Stabilization
Every min on the minute perform 20 situps

Post loads/reps to comments

Rest Day

Rest up, maybe even enjoy a salt bath

The various Games days & the CrossFit Games in the U.S.A is a competition that is growing at a rapid pace. I've heard many opinions on the impact the games will have on CrossFit as a General Physical Preparedness (GPP)program. I'm curious to hear if you have any thoughts?? Do you think the games will have a positive or negative impact on CrossFit? or no impact at all?

Please post to comments.

Rest Day

For those coming in to CFP

WOD #1
10-9-8-7-6-5-4-3-2-1
Clean & Jerk 60/40
Ring Dips & Burpees
*Choose either Dips or Burpees to perform after 10 C&J, then the opposite every second round after that.
eg;10 C&J+10 Burppees - 9 C&J+9 Ring Dips - 8 C&J+8 Burpees etc..

WOD #2
20 Wall Balls
20 KB Swings 24/16
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TEAM TRAINING

TEAM TRAINING WILL MEET AT PENRITH BOX TOMORROW. IF WEATHER PERMITS WE WILL BE GOING TO JAMMO PARK.

5/11/2010

Jo going bicep to ring at MOS

Skills/Strength
Spend 15min on a lift you missed
OR
15 min of Mobility Drills

WOD 4 Rounds
20 KB Swings 24/16
5 x 1 arm KB Thrusters Left Arm 24/16
5 x 1 arm KB Thrusters Right Arm 24/16
5 Mountain Climbers

Stabilization
3 x 5 Turkish Get Up (Be adventurous)

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Time to check out the market

If you havn't been to Hawkesbury's Harvest's then it's time to check it out. They are on at Penrith near the Joan Sutherland Performing Arts Precinct on the first Saturday of every month (This Saturday). They are also on at Castle Hill Showground on the 2nd & 4th Saturday of every Month.

There is something for everyone at the Hawkesbury Harvest Farmers & Fine Food Markets.

The defining feature is that all the produce you'll find there is made, grown & produced by the stallholders. This means that you can ask about where your food comes from & the best ways to cook it & eat it.

Shopping at the Hawkessbury Harvest markets supports our small, local & regional farmers.

I have been purchasing various produce for some time now from these contacts & if your serious about getting healthy & going to the next level then check this LINK out.

If you need the accountability of one of the CFP experts to help navigate you to success then come & see Veronica, Jody or Myself

Post to Comments

4/11/2010

Trent displaying some Intensity

Strength
Power Clean
5-5-3-3

WOD 21-15-9
Back Squat 60/45
Double Unders x 3 (eg; 1st round = 63)
Pull Ups

Stabilization
3 x Max Reps Sit Ups in 45sec with plate overhead (Newy Made Of Steel)
REST 15sec between sets

Post loads/time to comments

3/11/2010

COURAGE - FEROCITY - PRIDE

Strength
Snatch
3-3-1-1

WOD 4 Rounds
8 Power Snatch 60/40
200m Run

Stabilization
3 x Max L sits
3 x Max Air Squats (eyes closed) 30 seconds

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"The 10 Most Popular CrossFit Workouts" By Beyond the Whiteboard

The MOST Popular requested WOD from this Top 10 will be programed for next Wednesday

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Post loads/Time to comment

Rest Day

We had 3 athletes recieve their numbers at "Made Of Steel" Congrats Courtney Fitzharris (23), Seirraa Arcamone (24), & Michael Pearson (25). To see how our Numbered Athlete system works, check out "How it works" under Numbered Athletes in the right hand side of this blog.

Strength
Deadlift
5-5-3-3

WOD AMRAP 15min
5 Push Press 50/35
10 Box Jumps 24/20
5 Burpees

Stabilization
3 x Max Reps T2B

Post loads/rounds to comments

1/11/2010

TEAM CFP Kicking back at MADE OF STEEL

Mobility WOD: http://mobilitywod.blogspot.com/

WOD 5 Rounds
6 Squat Cleans 60/40
12 KB Swings 24/16
18 Push Ups (Lift hands at top of rep)

Stabilization
3 Sets of 10 "Lynne steps"

Post times to comments

Rest Day

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Hang Power Snatch
5-5-5

WOD 4 Rounds
6 Left Arm KB Power Snatch 24/16
6 Right Arm KB Power Snatch 24/16
12 KB Swing 24/16
CFP 200m Run

Stabilization
3 Sets of 10 Spiderman Push Ups

Post loads/time to comments

28/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/



Strength/Skills (25min)

Catch a missed Strength Session or work a needed skill



WOD #1 AMRAP 6min

5 Thrusters 40/30
5 Box Jumps

Rest 6 min

WOD #2 AMRAP 5min
5 C2B Pull Ups
7 Push Ups
10 Double Unders

Post rounds to comments

27/10/2010

CrossFit Peru

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Squat Cleans
3-3-3

WOD 15-12-9
Squat Clean 60/40
Ring Dips

Stabilization
5 Sets of 5 Turkish Get Ups (Go as heavy as can)

Post loads/time to comments

TOP DOG CHALLENGE

The TOP DOG Challenge is on again on 12th December. Just like CrossFit has grown in the last 12 mths, the TOP DOG Challenge will be bigger & better also. Like last year it’s a 1 day event which will involve multiple workouts designed to find the fittest in each of the categories. The different categories for athletes to enter will be Rxd, Intermediate/Beginner (same category), Masters & Team (2 Male + 2 Female)

NOTE: Due to the possibility of similtanious WOD's, ie- Individual & Team, an athlete can only register in one category.

Categories of Competition
Rxd
Experienced CrossFitters who perform Main Site WOD’s, WOD’s at their Box as Rxd etc. A competitor in the Rxd category has probably competed at this level previously (although not essential)

Intermediate/Beginner
Is open to anyone who has the “Fundamentals” of CrossFit & the support of their Coach to enter competition, through to someone who performs SOME WOD’s as Rxd SOME of the time. The key word is SOME not all or a lot.

Masters
50+
To keep in line with the events at the World CrossFit Games in Carson, Los Angeles, United States this year. Masters athletes must have a birth date on or before December 12th 1960.

Teams (2 Males+2 Females)
One Team per box will be permitted to register & all team members are to be members/regulars of the Affiliate they represent. The WOD’s will be suitable for any Teams that have well rounded beginners through to anyone who regularly does WOD’s as Rxd. This category will suit Affiliates who intend to have a “Red Hot Go” at booking a ticket to Carson next year right down to the well rounded beginner who wants to compete with a few friends.
The WOD’s will be programmed for this category, with a focus on work rate under moderate load. Nothing overly technical in mind. To quote Matt Murski’s dad in Every Second Counts “Just Grunt & Work”.


Scaling
All categories will allow scaling, however the scoring will indicate "Unranked competitor" for that particular WOD.

In the end, we want this to be as inclusive as possible. If you're unsure of any of the categories or if you're unsure if you're ready to compete, first chat to your Coach. But don’t hesitate to call if you have any further questions.

Registration & Payment Details link

Attn: Male Rxd spots are FULL. Please do not Register.

Attn: Male Intermediate spots are FULL. Please do not Register.

26/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Deadlift
10-10-10
40% of 1rm
OHS
10-10-10 @ (Scale as reqd) 25kg or 35kg
(Straight after a set of Deadlifts perform OHS) You must do 10 reps unbroken & at a steady tempo.

WOD 3 Rounds
Run 400m
21 KB Swings 24/16
12 T2B

Stabilization
3 Sets of 10 Prisoner Standups (Eyes Shut)


Today's MWod is all about getting ready for heavy overhead squats and some high rep deadlifting.Remember: If you don't see change, there is no change

Rest Day

Mobility WOD: http://mobilitywod.blogspot.com/

FOR THOSE COMING IN TO CFP

Warm Up (Not for Time)
5 Rounds
1/2 Gasser
5 Burpees

WOD 7 Rounds
7 Power Snatches 40/30
7 Pull Ups
7 Box Jumps 30/24

Stabilization
5 Sets of 10 Walking Prisoner Lunges with eyes closed.

Post to comments

PERSERVERENCE

24/10/2010

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Mobility WOD: http://mobilitywod.blogspot.com/





WOD "Brenton"
5 Rounds
Bear crawl 100 feet
Standing broad-jump, 100 feet





Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.



Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

23/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength 25min MAX
Catch a missed Strength session or work on Strength skills

WOD AMRAP 15 min
15 Metre Walking Overhead Lunge 20/10
20 Abmat Sit Ups
10 Deadlifts 80/50
20 Double Unders



I've ordered this book through Amazon & awaiting delivery. Once it arrives it will be available to have a look at. If your looking to improve your eating habits or compete at a level that you previously thought was beyond you, then this "Lifestyle" of nutrition is for you.
If you feel nutrition is your weakness & need some form of accountability just come to any of the CFP coaches (Glenn, Jody or Veronica) for a taylored action plan.

Its Showtime

WOD #1 4 Rounds
7 Deadlifts 120/90 (100/70) 80/50
10 Burpees
12 KTE

WOD #2 3 Rounds
15 Front Squat 60/40 (50/30) 40/25
10 KB Power Snatch 24/16 (20/12) 16/12
5 Shoulder to Overhead (Same as Front Squat)

Post times to comments

Strong is HOT

Rest Day

Shane & Mitch AKA Young Bull from CFX finding some shade at the Games in Carson

For those coming in to cfp

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Thrusters - 3 Reps on the minute for 10min 65/50 (If you cant perform 3 reps in any given minute, sit the next minute out)

WOD 21-15-9
SDHP 40/30
Ring Push Ups


Post loads/time to comments

20/10/2010

WHAT DID WE DO BEFORE CFP? WE DONE IT IN THE BACK ALLEY. WHAT DO YOU NOTICE IN THIS PIC?

Some of you guys missed this link I put up last week, so here it is again http://everydaypaleo.com/ Do yourself a favour & check it out.


Mobility WOD: http://mobilitywod.blogspot.com/

WOD 4 Rounds
Run 400m
21 KB Swings 24/16
12 Ring Dips
9 Box Jumps

Post time to comments

WOMEN, CROSSFIT, & MYTHS - Part 2

Women will not get big bulky muscles because they just plain don’t have the hormones to build them. It is the difference in the hormonal profile between men and women that causes their performances to also be different. There are several aspects of a woman’s performance that will different from those of a man, all of which depend on neuromuscular efficiency, and all of which are a direct result of lower testosterone levels and the effects that testosterone has on motor unit recruitment, central nervous system excitation and other neuromuscular factors.

You might now be thinking that because there are such big differences, then it must be true what the fitness industry says about the necessity of gender specific programs and exercises. This could not be further from the truth. Women may lack higher levels of testosterone, but we are built the same when you look at our body structures. We are not as different as bunnies and fish. Men and Women, however, both recruit motor units into the same patterns to cause muscle contractions…..just to different degrees. A real world example would be that physiologically, Aaron Rogers and your grandmother operate the same way, in the same sense that Labradors and Toy Poodles are both dogs.

What does this all mean? That the type of stress (i.e. training / heavy strength) will cause the best results in both men and women, only the degree of results will vary. For example, Squats work better for everybody than leg extensions, leg curls, and the Bun Blasters because of the quality of stress they produce. “Squats are performed with the same muscles by everybody, they are hard for everybody, hard enough to produce system-wide stress for everybody – and this is why they work for everybody. Men are more efficient at responding to the stress of squats in terms of elevated testosterone levels, and in this respect men can get stronger and bigger faster.” (Rippetoe) What this doesn’t mean is that women are not served well by using “less efficient” ways to produce stress on their bodies. We just wont get as strong or big as men.
So what should we do ladies? We need to be doing barbell exercises that demand strength, balance, power, coordination, and mental focus to produce a type of stress and adaptation that is superior to either low-intensity floor exercise (or walking on the treadmill) or isolation type machine exercises (i.e. bicep curls, leg extensions). It is the stress that causes the adaptation, and the quality of the adaptation is dependent on the quality of the stress. For example, an exercise that does not involve balance cannot cause an improvement in balance. The stress on the body must target the parameters that need improvement or these parameters will not see adaptation. It is this simple fact that is ignored and/or misunderstood – by the fitness industry, and thus the value of squats, deadlifts, presses, cleans, and combinations of barbell movements with gymnastic skills and track & field skills goes unappreciated and therefore causes an incorrect education of our society.

The other unfortunate aspect is that holding businesses to these truths would complicate their businesses. It is very hard to find qualified staff to train members at optimal levels of skill and intensity. And it will continue this way as long as the standard fitness center pays minimum wage for trainers. Qualified coaches generally get paid more than fitness centers are willing to spend. All hope is not lost! This paradigm is slowly breaking down and we can thank CrossFit! As CrossFit grows and it becomes harder to ignore the results of honest work done at high intensities, the “fitness media” is taking notice. You see more stories featuring the benefits of weight training versus aerobics-only programs.

It honestly isn’t rocket science, as most things in life work in a way that you get out of an effort what you put into it. This is something that we all know, however, we still crack and are willing to believe people who tell us otherwise. We hear 20-min a day and you could look like this, or all you have to do is walk on the treadmill. Unfortunately it isn’t true and we know that because we are smart people.

To summarize my experience as a CrossFit Coach and Affiliate owner for 1 1/2 years, on top of 10+ years in the fitness industry, is that not one of the 180+ women we have trained has gotten bigger and stayed bigger. I have seen a couple women get bigger as the body begins its transformation. However, bigger is temporary. Usually lean mass increases first. Shortly thereafter, a layer of fat melts off the top of the newly acquired lean mass. As soon as that happens, the women are thrilled. For the clients that incorporate a zone/paleo approach to nutrition, the results come quickly and without fail. For those that do not make dietary changes, the process takes longer. And don’t forget that strength will have longer lasting benefits than the immediate tight ass or smaller waist. It will help you open jars, carry your own groceries, move your own furniture, stay mobile and osteoporosis free so you can enjoy a long active life! So get started and pick up some heavy weights to start making the changes that you want to see.




Want to read more about Women in CrossFit? Check out this great article, you wont regret it.
http://library.crossfit.com/free/pdf/CFJ_hayes_chicks.pdf

19/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Deadlift + Front Squat
5-5-5 @ 75%
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Front Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.

WOD AMRAP 15min
2 Rounds of Cindy
5 PullUps
10 Push Ups
15 Squats
+
7 Sumo Grip Deadlifts 120/90

Stabilization
15 Skin the cats

Post loads/rounds to comments

18/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Power Clean & Jerk
3-3-3

WOD 3 Rounds
Full Gasser
9 Hang Power Cleans 80/50
6 Jerks 80/50

Stabilization
4x10 T2B

Post loads/time to comments

Rest Day

Mobility WOD: http://mobilitywod.blogspot.com/

Below article from: http://www.oaklandcountycrossfit.com/

WOMEN, CROSSFIT & MYTHS - Part 1

As I was pondering what to write for today’s post I noticed an article posted to FaceBook by D-Pain (aka Dana). It is titled” “LIES IN THE GYM”. It shows us that one does not have to go far in the average gym (obviously not a CrossFit Gym) to find someone willing to hand out bad information. This article outlines many of the myths that women are hearing about fitness and strength training.

Let me summarize several of the myths this article touches on.

1. Weight training will make you huge and masculine.
2. Men Train. Women Tone.
3. There is a difference between toning, sculpting and firming.
4. Women should stick to machines and stay away from free weights.
5. Women shouldn’t work on their leg and butt muscles, otherwise they’ll get to big.
6. Weight Training Turns Fat into Muscle
7. Women should only lift light weights to not get “bulky”

To quote a famous fitness author, “Women are not a special population. They are half the population.” In an article written by Mark Rippetoe he points out that Women DO respond to heavy physical stress (i.e. lifting heavy shit) differently than men. However, women get the best results when they train for performance (the whole premise of CrossFit and what we do), because even though there are differences between men’s and women’s response to training, there is no difference in the quality of the exercise needed to produce the stress that causes our bodies to change. The different responses men and women see in training are not the ones that the industry, media and popular culture have presented as fact. This unfortunately has had a detrimental effect on women’s training.

The answer to our questions on how to get there are right in front of us. The results, in terms of both performance and aesthetics, admired by the vast majority of women, continue to be routinely produced by advanced athletic programs. Which then amazes me how “body-sculpting sessions or low intensity machine based circuit programs were the approach sold to the public. But then again, “easier” is easier to sell.

The fact is that aesthetics are best obtained from training for performance. It becomes very simple, if you want to look like a lean athlete (the standard most active women strive to emulate) you have to train like an athlete, and the unfortunate part is that most people lack the “sand” for that. Despite this unfortunate truth (most truths seem to fall into this category), the fitness industry continues to see appearances first, as though it is independent of performance. Appearance cannot be trained for. Think about it: I know how to make your squat stronger, but how do you program Bun Blaster sets and reps for a tight ass? I may be able to double your pull-ups in a month, but I don’t know how to give your back that V-Shape everyone craves without increasing your pull-ups. Every single aspect of programming for resistance training that works at all does so because it increases some aspect of performance, and appearance is a side effect of performance.

Appearance can’t change unless performance does, and the performance changes are what we quantify and what we program. Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when your training is at it’s highest level, and this level is only obtainable from a program based on an improvement in your performance in the gym. To top it off the best improvements in the gym occur when participating in a program that looks more like performance athletics (i.e. CrossFit) that one that looks like waving your arms or legs around on a machine.

More Unfortunate Truths:

. Your muscles cannot get longer without some rather radical orthopedic surgery.
Muscles don’t get leaner ….. you do!
. There is no such thing as “firming & toning”. There is only stronger and weaker.
. The vast majority of women cannot get large, masculine muscles from weight training. If it were that easy, I would have them!
. Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
.Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excise to continue life sitting on their butts.
.Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
.You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to see reasons to avoid hard physical exertion.