The 11th CrossFit Skill

You've heard of CrossFit's 10 general physical skills, they are written on our wall between the Wall Ball targets. They are cardio endurance, stamina, strength, flexability, power, speed, coordination, agility, balance and accuracy.
I am hereby declaring that there is an 11th skill necessary to be successful at CrossFit: listening.
Listening is crucial... - Before the workout, when form, range of motion and WOD details are explained. - During the WOD, when cues are given to help you to perform better. Make sure this skill is practiced regularly!

Steve Taylor Stair Challenge

WOD

Steve Taylor, a lifeis member who died on January the 7th 2008, was a frequent visitor to the stairs along with his wife Jo, Kev andJody and always gave his best effort, something he will always be remembered for. The Steve Taylor Stair challenge requires each participant to complete as many sets of stairs (107 stairs in total) as they can from the bottom to the top with a walk back down recovery. Are you up for the challenge? If so, come along and honour Steve and give your best effort in the Steve Taylor Stair Challenge

Are you up for the challenge?
After meeting at the Car Park at the end of the Old Great Western Highway Emu Plains a short stroll or jog(1km) will lead us to "the stairs". The Steve Taylor Stair Challenge requires each participant to complete as many sets of stairs(107 stairs in total) with a walk back down recovery. Participants can either walk or jog up the stairs with all participants to walk back down for recovery. The challenge is for everyone, the only thing we ask is that in honour of Steve, you give your best effort on the day.

If you cant make it out, then find the biggest, baddest stairs & climb them till you cant do anymore!!!!

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Hey Hey Its Saturday!

WOD

Max reps double unders in 7min

Rest 2min

Run 200m

THEN

4 Rounds

15 Pull-Ups

12 Wall Balls

9 SDHP 40/30

THEN

Run 200m

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Rest Day

Strength
THRUSTERS
5,5,5


WOD
Five rounds for time of:(Competition athletes 3rounds)
15 Reps, Deadlift 60/45kg
12 reps,Hang power clean 60/45
9 Reps, Front Squat 60/45kg
6 reps,Push Jerk 60/45kg

Compare http://crossfitpenrith.blogspot.com/2009/07/2072009.html#comments
Use one bar for all lifts

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IMPORTANT SCHEDULE ADDITION

FROM MONDAY THE 1ST OF FEB WE WILL BE HAVING A CLASS AT 7PM IN ADDITION TO OUR POPULAR 6PM CLASS.

NANCY

Skills
Work from focus board


WOD
NANCY 5 Rounds for time
Run 400m
15 OHS 40/30kg

Compare http://crossfitpenrith.blogspot.com/2009/12/nancy.html#comments

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27/1/2010

Skills 20min
Work from focus board


WOD 7 Rounds
3 Push-Jerks or Split-Jerks 70/50kg
6 Pull-Ups
9 Ring Dips


Compare http://crossfitpenrith.blogspot.com/2009/09/2392009.html#comments

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Australia Day

Today Australia celebrates 222 years since the arrival of the first fleet & we celebrate this with a WOD representing the years since the arrival & todays date of 26/1/10

WOD For time
2.22 Km run
26 KB Swings 32/24kg
1 Muscle Up
10 Box Jumps (The highest thing possible)

(Note; If cant do a Muscle Up do 1 transition then 4 Pull-Ups & 4 Dips)

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25/1/2010

CFP Welcomes Bec to the fold

Strength 20 min

Deadlift

Find your 1rm

WOD

Run 400m

Then

3rounds

21 Thrusters 40/30KG

15 SDHP 40/30KG

9 Burpees

ThenRun 400m

Compare http://crossfitpenrith.blogspot.com/2009/12/15122009.html#comments

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Need extra help achieving your goals?

Do you ever finish a work-out and feel like you just need a little extra help to master a certain skill?

Or maybe you have some additional questions about nutrition that you’d like answered. Sometimes we all like a little personal attention! Supplementing your weekly group classes with a personal training session can help you to fine tune your lifts, master the kipping pull-up, gain more experience with O-Lifting, or get some tips to run or row more efficiently. Working with either Glenn or Jody on an individual basis will give you the chance to work towards your goal on the goal board--and take away some drills that you can bring with you in the group class to help improve your progress.

We’ve got several clients who love the group class--but also want that extra attention from an individual training session. You can work individually--or grab some friends and work in a group of two or three. Talk to either Glenn or Jody today--and start working towards achieving those goals!

Check out Veronica who has been one of my clients since the end of last February, & feel free to ask her about how personal training has helped her progress with CrossFit.

24/1/2010

Getting ready before WOD

WOD

Burpee Surprise

On the minute, perform 1burpee the first minute, then 2 the next & so on until you cant perform anymore.

You will then recieve your surprise.

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Rest Day

Dip time at the box

AMRAP 30min

5 Chin-Ups

10 KB Swings 24/16kg

15 Deadlifts @ 50% Bodyweight

400m run

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22/1/2010

Strength
Power Snatch
3,3,2

WOD AMRAP 20min
15 Front Squat 50/40kg
10 KTE
5 Push-Press
100m run


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21/1/2010

Skills Work a skill for 10min


WOD
30 Thrusters 50/40kg
Then
3 rounds
800m run
15 KB Swings 24/16kg
12 Box Jumps
9 Burpees

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20/1/2010

Vaughn Langtry showing what intensity is about.

Strength

Squat Cleans

3,2,2,1

WOD Competition athletes 3 Rounds, Non competition 5 for time

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

Compare http://crossfitpenrith.blogspot.com/2009/10/19102009.html#comments

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Rest Day

Skills 25min

WOD 15min AMRAP
20 KB Swings 24/16kg
Then 2 rounds of
5 Ring Dips
10 Push-Ups
15 Squats

5min rest
Then
SpeedHump Shuttle
Perform 1 shuttle run from speedhump to speedhump the first minute.
Then 2 the next, then 3 the next,
& so on until time doesnt allow another.
Record rounds completed at finish....


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18/1/2010

Courts & Jordan post EVA

Strength

Strict Press

5-5-5

Push-Press

3-3

Push-Jerk

Find your 1rm

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

Run 200m

THEN

4Rounds

15 Pull-Ups

12 Wall Balls

9 Deadlifts @ Bodyweight

THEN

Run 200m

Compare http://crossfitpenrith.blogspot.com/2009/09/1692009.html#comments

A FEW THINGS ON OUR STRENGTH DAYS, & WOD's IN GENERAL;

We have a few new faces joining us for the new year & CFP is growing every week. We have always had a fairly relaxed attitude at the box & will continue down this path as this is our (HC & Coach) makeup. However the format moving foreward (toward sectionals & Regionals) is going to step up a notch. Please note that people not competing at sectionals will still enjoy the high paced tempo sessions they have come to love. But there are a few things that MUST be addressed... so here goes.

#1- Some of our STRENGTH days moving foreward will have 2 ellements to be completed + the METCON. We have 1hr to get through everything & the sessions will be fast paced & programmed to the minute. DON'T BE @%*%@#+ LATE!! It really upsets the group dynamics when someone has to start their warmup when everyone else is halfway through their RM.

WHEN THE COACH IS ADDRESSING THE GROUP (That is talking louder than normal) LISTEN!!!!! You dont have to stop in your tracks but FFS LISTEN. It will be info about the WOD or technique that im talking about.

#2- When doing Strength work, Everyone needs to realize that when you are talking max efforts you don’t make huge weight jumps once you get at or near your max. If we are doing a 5rm day & the fifth rep is a sonofabitch to get up, you are about tapped out. I can’t tell you how many people then put 5kg,10kg or more on the bar. You don’t always make bumper plate sized jumps on every attempt. At CFP, there are smaller choices! Don’t think you are being a sissy when you are adding the smaller plates (Timber discs or 2.5kg) to the bar. That is the essence of true max load effort. Weightlifting competitions are sometimes won by the difference of a KG or less.

#3- You need to know what you can lift. If you are not recording your weightlifting efforts, you are making things harder for yourself. Get a workout journal, or even better post on our blog. You should be logging things on the blog similar to: “5/5/5 back squat. Got 100kg the last set. It wasn’t to bad. I think I can lift 10kg more next attempt.” Keep good notes of every weightlifting session. The next time a 5/5/5/ squat comes up, you will know what your max effort is, and you will be able to dial in your warm up lifts to get to the max lift quickly.

#4- Once you know how strong you are, warm up quicker! When squatting, I blast through my warm up loads with little to no rest between loads changes. I start at 10 air squats right to 10 bar squats to 10 rep 60kg squats to 5 rep 90kg squats to 5 rep 100kg squat to first max weight 5 rep effort. After I hit my bigger load efforts, I rest 2 minutes or longer between efforts.

#5- Learn how to breathe! Every lift should start with a HUGE gulp of air. Hold that gulp and push that gulp of air deep into the lungs. This will flatten out the diaphragm and better stabilize the spine.

#6- Don’t drop an empty bar on the ground. They cost big bucks!!! Bars loaded with bumper plates are suppose to be dropped, but recognize that they bounce and make sure they don’t bounce into someone else's lower leg or worse.

#7- Clean your DNA off the bars. If you bleed on something, ask a trainer to get you hooked up with some good cleaner products.

#8- NO OPEN CONTAINERS ON THE GYM FLOOR. That meaning no water bottles with no lids, Even the bottles with valves on them must be closed. Im sick of bottles getting kicked over & water spilling during a session (Hey its just one of my pet hates. If it wasn't for COACH there wouldn't be bottles on the gym floor at all. lol)

WOW, well i got that off my chest didnt I..... Look, most of these things are adhered to MOST of the time & I don't want anyone taking any of this personal. Its not aimed at anyone in particular, its just stuff we need to dial in on to get the most of our sessions. Don't worry, the fun police have not taken control.

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Numbered Athletes

Veronica & Dan wearing their numbers proud at home

This is really exciting & as far as I know we are the first Affiliate in the WORLD to introduce this system.

One thing we pride ourselves on at CFP is the "TEAM ENVIRONMENT" we have. We can thank COACH for that. I was branded with the nickname of H.C. (Head Coach) by Coach (Jody) early in the peace & it seems to have stuck. Don't let the titles misslead you who runs things around CFP. We are a partnership in every sense of the word, however it's Jody who does so many of the behind the scenes work & it's Jody who is responsible for the great team environment that we have.Most people know that Jody played professional rugby league for 10years. He has always thrived in this environment & it was a focus of his to bring it to CFP.

So what is it & how does it work;

What is it;

With more & more affiliate meets/competitions occurring the mindset of CrossFit athletes are changing. So many people treat CrossFit as their sport & at CFP we are no different. A numbered athlete is someone who wears their own number during competition, this number will be represented by them for life.

How do I become eligible

Any financial athlete who regularly trains at CFP & takes pride in calling CFP their "Home Box" & represents CFP in 3 meets/games days becomes eligible upon their 3rd meet. All you have to do is let H.C. know that you are interested & let him know after you compete so he can track your events. Sometime after your 2nd Games day/Competition put something in writing telling us what becoming a numbered Athlete means to you. It doesnt have to be a novel, just write something from the heart. Once you become a numbered Athlete, your number will remain yours for life. A numbered athlete recieves a "competition shirt" with their number, & these shirts can't be purchased by anyone, they MUST be earnt. Feel free to number all your CrossFit clothing. Additional numbers can be obtained from us. Once you recieve your number wear it proud as you have earnt it.

If anyone has any questions about our numbered athletes setup, please feel free to ask myself or Jody.Please feel free to let us know what you think about this....

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17/1/2010

Kyle Ferrari, co-owner CrossFit La Verne (CA) makes use of a sledgehammer for a Turkish Get-up.

WOD 3 Rounds for time

Walking lunge 25m

Squat "broad jump" 25m

Run 200m

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16/1/2010

WOD

Run 800m

25 Thrusters 40/30kg

Run 600m

25 Pull-Ups

Run 400m

25 Push-Press 40/30kg

Run 200m

25 Sit-Ups
Compare http://crossfitpenrith.blogspot.com/2009/08/no-rest-for-wicked.html#comments





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Rest Day

H.C. & Jordan

AT CFP

Strength (Use full 25min)
Deadlifts
Find your 1rm

WOD 8 Rounds
200m run
8 KB Swings 32/24kg
5 Strict Pull-ups (c2b)
3 Burpee box jumps

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14/1/2010

Farewell Jordan

Skills 20 min

Cover 2-3 Skills of your choice.

WOD

5Rounds

3 Power Snatches 50/40kg

5 OHS 50/40kg

7 HSPU

100m SPRINT "I MEAN SPRINT"

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13/1/2010

Miss V

Strength

Power Clean & Jerk

3,3,3,2

WOD

21-15-9

SDHP 40/30kg

Ring Dips

Then

Sprint 400m

Rest exactly 1 min

Sprint 400m

Rest exactly 1min

Sprint 400m

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12/1/2010

3 Generations of CrossFitters at CFP

We welcome Margaret to the 6pm session.

WOD (30min limit)
Filthy 50

For time:
50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions/Supermans 1 second count
50 Wall ball shots,
50 Burpees
50 Double unders

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Rest Day

Strength

Front Squat

3-3-3

WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Compare Cindy http://crossfitpenrith.blogspot.com/2009/07/cindy.html

Post your choice of girls and rounds completed to comments.

Attention Sectional Athletes

There is a meeting on Monday 11/1/2010 at 5pm for any athlete competing at the sectionals in February. Both myself & Jody have left this timeslot open for anyone wanting to come in & chat to us about their focuses/goals for the next 6 weeks.
Having the the right things to work on & having achievable goals set in place is imperative for success (whatever success is to you). We will be available at another time for anyone who cant make it at this time because of work etc.
LETS GET IT ON!!!
COURAGE-FEROCITY-PRIDE

10/1/2010

CrossFit Biloxi Beach doing their thing.

We talk a lot about effort in CrossFit, about determination, about having the guts to stick out a workout and push through the pain. Has there been an occasion recently (or since you have been doing CrossFit) where it has helped you in day to day life??

WOD

Work on 3 things you most need improving (25min)

THEN

3Rounds

Max push-ups

Sprint 100m

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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.

Compare http://crossfitpenrith.blogspot.com/search?q=fight+gone+bad
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Rest Day

At CFP

Skills 20min
Handstand holds/HSPU
OHS/Snatch Balance
Muscle Up transition/Muscle Up

WOD For time
10-9-8-7-6-5-4-3-2-1 reps
Thrusters 40/30kg
Sprint 100m between each set

(Note; If you have only made it in once this week add push-ups after the Thrusters)

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JORDAN

Jordan wiil be leaving us at CFP. He is off to mix it with the best in England at Portsmouth F.C.

We wish you all the best mate. This WOD was helped put together by Jordan & will be now known at CFP as "JORDAN" Come and celebrate Jordans departure at the 7pm WOD followed by Pizza.

WOD

400m Run

21 KB Swings 24/16kg

21 Pull-Ups

21 Ring Dips

400m Run

15 KB Swings

15 Pull-Ups

15 Ring Dips

400m Run

9 KB Swings

9 Pull-Ups

9 Ring Dips

400m Run

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ANNIE

Dan the man.

ANNIE

Double Unders

Sit-Ups

50-40-30-20 and 10 rep rounds; for time

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

Strength 20min Max

Deadlift

Focus on time under tension.

8reps @ 5seconds on the negative (down) & 2 seconds up

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KELLY

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

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

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4/1/2010

The Gals from Never Quit @ TOP DOG

Strength

Back Squat

10rm-5rm-10rm-3rm-10rm

WOD 15-12-9 reps of;

Overhead Squat 60/40kg

Burpee Pull-Ups

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REST DAY

AKUMAL, MEXICO

Ever think about the potential effect we could be (or are) having on the mindset of young girls? What's it like to grow up with the norm being that your mother clean and jerks in addition to cleaning the house? What's it like to grow up hoping that you can beat your aunt at deadlifting? What's it like to grow up as a young girl really knowing that achievement matters more than appearance?

Whats your opinion to all this?

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2/1/2010

The Calm before the storm

WOD 5 Rounds

10 Box Jumps (Find some stairs/anything)

Max reps Push-Ups

Run 200m

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HAPPY NEW YEAR

WOD Run all the toxins out from last night

Run 2.4km

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