31/5/2010

The CFP Gang at Brookvale Open Day

Strength

Back Squat
Find your 1rm
Compare http://crossfitpenrith.blogspot.com/2010/04/1442010.html#comments


WOD AMRAP 20min
5 Burpees
7 Ring Push-Ups
9 Front Squat 40/30
1/2 Gasser
Compare http://crossfitpenrith.blogspot.com/2010/03/2432010_25.html#comments

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30/5/2010

WOD #1
5 Deadlifts (N-50/30)(I-80/50)(A-120/70)
5 Pushups
5 Box Jumps (A-10/5Dbells)

WOD #2
100 KB Snatches
If the bell touches the floor its a 5 Pullup penalty
N-16/8.. I-20/12.. A-24/16

29/5/2010

A blast from the past. Check out the second half of this clip where Dean Lukin Jerks 227.5kg. Ayear later he went on to win the Gold medal at the olympics. The only Australian to do so in the super heavyweight division.

Strength
Push Press
3,3,2
Jerk
1,1

WOD
Run 800m
21 Strict Press 40/25
Run 600m
21 Push-Press
Run 400m
21 Push-Jerk

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Rest Day

Downtime at Regionals

For those coming to CFP

Strength
Snatch/Power Snatch
3,3,3,3

WOD 3 rounds for time
20-40-20 Shuttle Drill
8 Front Squats (Use 5rm weight from last week)
16 Push-Ups (Cheeck to ground)

We did this WOD last week as a 5 rounder with a 1min rest between rounds. Aproach this WOD with confidence, that you have the ability/fitness level to attack this 3 rounder. Anyone that didnt perform this last week or is new to the group will be under the direction of the Coaches on duty.

Compare http://crossfitpenrith.blogspot.com/2010/05/rest-day_20.html

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27/5/2010

Stuff
Lift 2500kg for Males & 1750kg for Females (Any lifts, any loads/weights)
Perform 100reps of any Gymnastic movements (Can use any combination) eg; 20pushups, 10 pullups, etc.

WOD "Air Force II" (Thanks CF One World)
For Time
20 Thrusters 40/30
20 Power Cleans
20 Push Jerks
20 OHS
20 Front Squats

Perform 4 Burpees to start the WOD, & 4 Burpees at the top of every minute thereafter. The weight starts on the floor, NO RACK.

26/5/2010

Jo showing off her "Guns"

Strength
Back Squat
3,3,3
OHS
2,2

WOD For Time
10 SDHP 50/40
50 Double Unders
8 SDHP
40 Double Unders
6 SDHP
30 Double Unders
4 SDHP
20 Double Unders
2 SDHP
10 Double Unders

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25/5/2010

Courtney milking every inch of hip drive from her 43kg frame, whilst swinging the 24kg Bell at Regionals. This was one of the bravest things I have seen during a WOD. Its amazing what can be achieved with adequate technique & a tonne of heart. I say adequate because before this WOD the heaviest Courts had swung was 20kg, & prob only a few times. Jo one of our other girls on the Affiliatte Cup team was in the same boat. So we went to the warm up area to weigh up our options. Jo tried with every ounce of strength but could only manage eye height at best. Courts was able to get it overhead but full extension was in question. We still had some time,,, so with some coaching cues for Court to follow she worked through it. Her form was far from perfect (Hell it was half her weight) but was adequete to be safe. Those little glutes could only fire so much punch. I felt confident that her form was good enough to be safe (Courtney's safety was my only concern) now could she get it high enough to count as a rep under the stress of competition & being fatigued from her other excercises? I hopefully hid my reservations as to not put a dent in the teams confidence. Any reservations was eased when just before they walked out I said to Courtney "Just do your best" she replied with "I CAN DO THIS" by the the time that WOD finished it was the 2nd time i had a tear in my eye over the weekend. Great work Courtney. BTW Randwick racecourse is very dusty!!!

Skills
Muscle Up/Transition/Ring Work
KB Snatch
HSPU/Handstand Holds

WOD
NATE
20min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 32kg

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Rest Day

The "GANG" at Regionals

For those coming in to CFP

Strength
Deadlift
5,5,5,5

WOD 3rounds for time
30 Box Jumps
21 Snatch Grip Deadlifts 80/50
30 Pull-Ups

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CONGRATULATIONS

I was chatting with Russ the other day about Amanda & himself opening their own Box in Blacktown. The excitement in his voice & eyes was easily spotted & it wasnt that long ago I had the same crazy grin when we were getting the keys for CFP.
I started to reflect on my own journey with each of them. I met Amanda first when she signed up to do one of the first "Fitness First Bootcamp" programes run out of Penrith. (yes i used to work for a globo gym) Her enthusiasm & drive was infectious from day one, & so was her loyalty. I think she held the record there for continuous re-sign ups every month & was also responsible for getting everyone else onboard each month. When I left FF & took the plunge to set up CFP with Jody, she was one of the first (along with a few other loyal clients/friends) to follow me over. "I think she tried CrossFit out for a few weeks then cancelled her globo membership altogether" And in true Amanda style, she hasnt missed a beat at CFP since. She still pushes her teamates along during WOD's, how she finds the energy to almost meet pukie herself then 5min later hear her noticeable American accent ask for "ONE MORE REP, CMON" from one of her teamates.

Russ, I met casually on the gym floor of the "Old OXIGEN gym, now FF" but got to know him better as a personal trainer when he started at FF. I can remember one of his first CrossFit style WOD's he done when I needed a partner to go up against Liz, Lynne & a few others in the group fitness room. (& yes Lynne was kicking our asses back then also.) I can remember Russ asking was CrossFit safe, what about technique etc. He was far from hooked at first but probarbly mildly curious.. In true Russ style, he researched & put himself through what he learnt/studied. Within a month of a few more WOD's he told me he was signed up for the Lev1 Cert. I guess now he was hooked.
He still had a while left on his globo contract when we set up the box, however he started training with us, & he started bringing many of his clients to CFP. This is despite still having a contract with Globo gym & still having to pay rent there. Many athlete has progressed & thrived under Russ's coaching.

As a co-owner of CFP, I have to say I am as excited for them as when I got the keys to our own box, & its a great feeling to have a couple of friends Affiliate. With their own style, & own dreams they will run CrossFit Blacktown, & Blacktown & surrounding suburbs will be better for having them there. I believe luck is for people who havnt prepared properly, so no "good lucks" from me. Anyone who knows these two will know that they leave no stone unturned. CrossFit Blacktown is in great hands.
Congratulations guys.

23/5/2010

WOD
Run 5km
(Every 1km perform Max reps pushups)

Post To comments

22/5/2010

WOD


Run 200m 10-9-8-7-6-5-4-3-2-1 Run 200m


Complete 100m run between sets


Deadlift - Bodyweight


Wall Balls


Burpes





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21/5/2010

Skills/Catch Up 20min limit
Work on any 2 things you HATE.
Or catch up on a strength session you have missed..

WOD 20min AMRAP
20 KB Swings 24/16
Then 2 rounds of
5 Ring Dips
5 Chest 2 bar Pull-Ups

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Rehearse rehearse rehearse

I was going through Deanne from CrossFit Wollongongs site & found a great article she had, she is a wealth of knowledge & I really enjoy her posts. Deanne is one of the nicest people you will ever come across & would be more than happy to share this. Thanks in advance Deanne.

The CrossFit Australia + Regional Games are on this weekend in Randwick. There are a number of top quality athletes at the pointy end, competing for a ticket to the CrossFit Games in the US in July - in a competition that challenges not only physical but mental fortitude. The games are just as much about mental strength as they are about physical capability.
Part of the mental stength is developed enroute, through the physical discomfort endured during each workout - push yourself to your precipice enough and you get pretty good at switching off to the discomfort and just finishing the work.
Another ‘mind’ tool you can put in your box of tricks is that of visualisation and in particlular, mental rehearsal.
Successful athletes will often mentally rehearse their event, going through each movement and transition in their mind as part of their preparation, just before the event. Going through each stage piece by piece, imagining what it looks like and feels like, can be a great tool to settle your mind to focusing on the task at hand rather than all that is busy around you. It also helps you to organise your equipment and have an idea as to where you are going to put your supporting junk like drinks and towels. It is a mini-rehearsal so when the gun goes off it feels familiar to you.
On a larger scale you can mentally rehearse your day, going through each activity required of you so as to not forget what you need.
Best of luck to all that will be competing. It is going to be a great event.

Obviously this article was put together pre Regionals, but is still relevant whether you apply it too a training session, one of the many Open days that will be unrolling over the next 6mths or even an important event outside of CrossFit.

Rest Day

For those coming in to CFP

STRENGTH

Power Clean

Find your 5rm

(Work up to your 5rm, touch & go on every rep. You have 12min. The clock starts 5min from the start of session)



WOD 5 rounds for time

Sprint a 20mtr - 40mtr - 20mtr shuttle drill

8 Front Squats (use your 5rm power clean weight)

16 Push-Ups (Cheek to ground)

Rest one minute between rounds

*For shuttle drill, start by sprinting 20 mtr, change directions and sprint back 40 mtr, change direction and sprint back 20 mtr through original starting point. Perform 8 Front Squats and 16 push ups. Rest 1 minute and repeat...


Post loads/fastest & slowest rounds to comments

19/5/2010

Chad "TOP DOG" Mackay

Skills (20min)

*Work HSPU (This includes handstasnds, Handstand holds etc) & Pistol Squats

*Alternate between HSPU & Pistol Squats.

WOD

Run 400m

Rest 3min from last person in group

5rounds

10KB Swings 24/16

10 K2E

4 Thrusters 50/40

Rest 3min from last person in group

Run 800m (stagger start, fastest person in the first 400m is to run last)

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18/5/2010

Strength

Push-Press

5,3,3

Jerk, Push or Split

2,2

WOD 3 rounds

Run 400m

5 Hang Squat Clean 70/45

25 Air Squat

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Margaret Deadlifting 45kg

17/5/2010

Strength
Back Squat
5,5,3,3

WOD AMRAP in 15min
(Thanks to CF Football)
3 Power Snatches or 3 SDHP 60/40kg
2rounds of 3pull-ups, 6push-ups, 9box jumps

Compare http://crossfitpenrith.blogspot.com/2009/09/rest-day_24.html

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15/5/2010

WOD 5rounds for time
1 min of Thrusters 45/35
1 min KB Swings 24/16
1 min Push-Ups
1 min rest

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14/5/2010

Strength
Thruster
3,3,3,2

WOD AMRAP 17min
5 OHS 40/30
7 SDHP 40/30
10 Pull-Ups
Run 200m

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Rest Day

Strength
Deadlift
Find your 1rm

WOD 3 rounds
5 Deadlifts @ 60% 1rm
10 T2B
15 Power Clean @ 60%

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12/5/2010

Congratulations Jen "CHOOK" on qualifying for CrossFit Games, Masters. Carson Los Angeles USA. All of CFP will be cheering for you.

WOD 7 Rounds

25 Walking lunges (5kg plate overhead)

12 KB Swings

12 Ring Dips

Skills

Something you suck at...

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11/5/2010

WOD #1, (25min limit)
5 rounds
30 Double Unders
15 Wall Balls
15 Box Jumps

Rest

WOD #2
5 rounds of
Max Push-Ups
Perform 1 whole gasser after every max rep effort.
Record total reps


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NICOLE

"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"

Compare http://crossfitpenrith.blogspot.com/2009/09/rest-day_10.html#comments

Post rounds to comments

FOLLOW THE TEAM ON TWITTER

FOR ANYONE WHO CAN'T MAKE IT TO RANDWICK OVER THE WEEKEND, I HAVE SET UP A TWITTER ACCOUNT. I WILL BE POSTING HOURLY UPDATES.

SIMPLE GOOGLE TWITTER & EITHER SET UP AN ACCOUNT SO THAT YOU CAN LEAVE MESSAGES OF SUPPORT FOR THE TEAM & TO HAVE TEXT MESSAGES SENT TO YOU DIRECT, OR SIMPLY DO A SEARCH FOR CFPenrith & FOLLOW THE UPDATES ONLINE.

PROFILE NAME; CFPenrith

Australian Regional Masters Events Announced

Unleash hell Jen all of CFP is behind you. Your an inspiration.

The following workouts will apply to all Masters events at all Regionals. The schedule of the events will be determined by each region, the order of events and range of motion standards of each workout will remain the same.

Event 1 (15min time cap)
Three rounds for time of:
50 Double unders
21 Kettlebell swings (1.5 pood men / 1 pood women)
12 Pullups

Event 2 (10min cap)
1 Rep Max Thruster

Event 3
As many rounds as possible in 20 minutes of:
5 Chest to bar pull-ups
10 Push-ups
15 Squats

Scoring

The scoring will be like 09 Games. One point for first, two for second, twenty for twentieth. Obviously, there will be no calculating of the rankings until all the Regionals are complete. Add up your ranking from each of the three workouts. The 15 men and 15 women with the lowest overall scores will compete in July at the Games for the titles of Masters Champions.

Courtesy of crossfit.com (Games page)

Australian Regional Events Announced

Saturday 8th May

Individual Event 1
Max reps in Five minute, ground-to-overhead (50/30kg)

Individual Event 2
2 Sled Pull overs 20m (20/10kg)
21 Box Jumps
21 Kettlebell Swings (32/24kg)
2 Sled pull overs 20m (40/20kg)
15 Box Jumps
15 Kettlebell Swings 32kg (24kg)
2 Sled pull over2 20m (60/30kg)
9 Box Jumps
9 Kettlebell Swings (32/24kg)

Individual Event 3 (25 Min cap)
12 Overhead Squats (60/40kg)
21 Pull-ups
2700m Run
21 Pull-ups
12 Thrusters (60/40kg)

Affiliate Cup Event 1
Max reps overhead squats in ten minutes (50/30kg), each team member must attempt. Only one bar is lifted at once.

Affiliate Team Event 2
In a team of four every team member must complete three rounds of 15 rep of Kettlebell swings (32/24kg), 15 Burpees, Sled drag. One of the team members will rest then when sled gets back they can rotate to the next exercise.

Affiliate Team Event 3.
Each Team must carry a 15kg sand bag around the track (2700m total). Only one person can carry the bag at once. Every member must carry the bag for a minimum of 100m.

Sunday 9th May

Individual Event 4 Men

3 Rounds for time of:
6 Muscle-ups
12 Squat Snatches (40kg)
18 Toe-to-Bar

Individual Event 4 Women
3 Rounds for time of:
3 Muscle-ups
6 Squat Snatches (25kg)
9 Toe-to-Bar

Individual Event 5
AMRAP in 10min
6 Deadlifts (120/70kg)
* 6 Clean and Jerks (60/30kg)

* Full squat clean and jerk.

Affiliate Team Event 4
Each team member must cycle through each station, only one person can exercise at once. The team can’t progress until they have finished the station.
Each team only has two bars.
9 Deadlifts 120/70kg
15 Pull Ups
21 Thrusters 40/30kg

Affiliate Team Event 5
Each team must lift from ground-to-over head through a full squat 5000kg.
The team has 1 bar, the weights are pre-set at a load prior to commencing.
Once the load has been decided it can’t be changed.
Each team member must complete ten lifts each.
60kg =84 lifts
50kg = 100 lifts
40kg = 125 lifts
30kg = 167 lifts

Due to the requirements of the venue we have a protective surface over the grass. Some athletes may find it beneficial to wear gloves whilst conducting the workouts. Others may prefer to just harden up.

To our 3 girls (individuals, Amanda, Veronica & Lynne) Our Affiliate Cup squad (Courtney, Jo, Justine, Dan, Shane & Jody) This is a great weekend in your CrossFit journey, enjoy the day. All of CFP is behind you.

7/5/2010

WOD

For time

1 – 2 – 3 – 4 – 5 – 6 – 8 – 9 – 10

Ring Dips

Burpees

Wall Balls

Skills

Something you suck at!!!!

Post time to comments

BARBARA

Miranda Oldroyd and Lindsey Smith, Under Armour/IMG training facility, Bradenton, FL

5 Rounds for time

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

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

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FAREWELL NERIDA & GRANT

TOMORROW WILL BE NERIDA & GRANTS FINAL WOD WITH US FOR SOME TIME. BOTH HAVE BEEN ACCEPTED INTO THE POLICE FORCE & WE WISH THEM ALL THE BEST. COME SMASH OUT ONE LAST WOD WITH THEM TOMORROW NIGHT.
DRINKS AFTER THE 7PM WOD..

5/5/2010

Strength

Front Squat

5,5,5

WOD AMRAP 20

400m run
10 Box Jumps
15 Pull-Ups
20 Double Unders

Compare http://crossfitpenrith.blogspot.com/2009/12/1122009.html

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4/5/2010

WOD
START & FINISH WITH A 600m Run
21-15-9
Ring Dips
Toes 2 Bar
SDHP 40/30

Skills

Any gymnastic

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3/5/2010

Strength

Deadlift

3,3,2,2

WOD 5 Rounds for time

1 Full Gasser

12 Power Cleans 85kg

6 Push-Jerk 85kg

We done this previously as a 3 rounder.

Compare http://crossfitpenrith.blogspot.com/2009/11/rest-day_26.html#comments

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1/5/2010

Jo at TOP DOG

WOD

Run 2x400m (1:1.5 work/rest ratio)

Rest

5 Rounds for time

10 KB Swings 24/16kg

10 Sit-Ups

4 Thrusters 60/40kg

Rest

Run 400m

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