31/8/2010

Skills
KB Snatch
KB Hand2Hand

WOD 17min AMRAP
5 KB Ground 2 Overhead (Each Hand) 24/16kg
20 KB Swings 24/16kg
Full Gasser

The Ground 2 Overhead can be done as a Snatch, Clean & Press/Jerk. The Bell must start on the ground & finish with the arm locked out overhead

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Why'd You Miss

By Jeff Barnett





Maybe you weren’t strong enough to make the lift, or maybe something else went wrong. Jeff Barnett offers a non-exhaustive list of reasons why the iron didn’t move.
A missed lift is a wonderful opportunity. It’s an opportunity to test your limits, to build character through willingness to fail, and to examine what went wrong.
Many proficient coaches have said that you should plan your lifts carefully such that you never miss. Perhaps....

Continue reading http://library.crossfit.com/premium/pdf/CFJ_Barnett_MissedLifts.pdf?e=1283141511&h=38e36edc8456f81450af64a533ad3724

Rest Day

Shane (J.C.) Escaping the heat at the CrossFit Games

AT CFP
Strength
Front Squat
5-5-3

WOD
3 Rounds
10 Thrusters 70/50
10 C2B Pull-Ups
10 Push Ups (Games Standard)

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29/8/2010

WOD (A great WOD to do from Home or in the park)
Tabata Squat
Tabata Push Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Perform Squats

REST 1min

Perform Push Ups

Post score to Comments

28/8/2010

Skills 15min
Work on something you have been putting off!
Or Catch up on a missed Strength session

WOD
For Time
21 Thrusters 40/30kg
400m run
21 KTE
15 Thrusters
400m run
15 KTE
9 Thrusters
400m run
9 KTE

Compare http://crossfitpenrith.blogspot.com/2009/11/28112009.html

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27/8/2010

Strength
Squat Clean
Find your 1rm
First 10min getting to about 70% of 1rm, Focus on speed under bar.
11-20min
Find your 1rm

WOD
42-30-18 Double Under
21-15-9 Pull Ups
15-12-9 Wall Balls

(So do 42 D/Unders, 21 Pull Ups,15 Wall Balls, 30 D/Unders etc)

Post loads/time to comments

Rest Day

Paleo offerings for the traveling CrossFitter in Buenos Airies.

At CFP
Strength
Push Jerk/Split Jerk
5-5-5

WOD
4 Rounds
5 Deadlifts 70/50
5 Power Cleans (same)
5 Front Squat
5 Push Jerk
10 Box Jumps (High)

Post loads/time to comments

25/8/2010

Heatheron Bergeron on the final day of the CrossFit Games

Strength

TGU

5-5-1

Pull-Up

1Rm

WOD

20min AMRAP

5 Hang Power Snatch 50/40

3 OHS 50/40

3 HSPU

Every 2min run 200m (Start @ 2min)

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Fittest On Earth

Im still on a high from the CrossFit Games in Carson City Los Angeles. Heres a great article from the CrossFit Journal. For $25 a year it has to be the best money for value item you can get in CrossFit, and you get all the back issues with that also. Click on the link on this blog to subscribe.


Graham Holmberg and Kristan Clever claim victory at the CrossFit Games.
With fans cheering in the California sunshine, an exhausted Graham Holmberg and Kristan Clever were crowned the champions of the 2010 CrossFit Games on July 19 at the Home Depot Center in Carson, Calif.
For Clever, it was a dominant performance and an improvement on a fourth-place finish in 2009. Holmberg, who finished 19th in 2009, used a steady...
Continue reading http://library.crossfit.com/free/pdf/CFJ_Warkentin_GamesWinners.pdf

24/8/2010

Megan Smith (Centre) getting ready to Rumble.

Skills/Strength

Max Height Box Jump (7min limit)

Max Broad Jump (5min limit)

**Perform in any order

WOD

3 Rounds for time

400m run

21 overhead lunge steps 20/10kg

12 Ring Dips

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23/8/2010

Chad Mackay mid WOD CrossFit Games

Strength
Squat
Find your 1rm

WOD
Every minute on the minute for 12 minutes
5 KB Swings 32/24
Max reps Air Squats for first 6min
Max reps Push Ups for last 6min

Score your Air Squats & Push Ups

Post loads/reps to comments

Rest Day

The power & beauty of Iguazu Falls Argentina

Rest Day

Get out with nature on this great day.

21/8/2010

WOD
12 min AMRAP
12 wall ball
10 situps
8 pullups

Rest 3 minutes

8 min AMRAP
5 power snatch 50/35
20 double unders

Rest 3 minutes

4 min AMRAP
1/2 Gasser
5 Burpees


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20/8/2010

Skills/Strength
Max L sit (3 attempts)
Pistol Squats (Max reps in 3min)

WOD
5 Rounds
21 Pull-Ups
15 Deadlifts 100/80
400m run

19-8-2010

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Strength
Push press
3-3
Jerk
3-3

WOD
´´COE´´
Ten Rounds for time

10 Thrusters 40/30
10 Ring Push Ups

Post loads-time to comments

Rest Day

The CFP team at Never Quits Team Event on Sunday
Team Training Resumes this Saturday at CrossFit St Marys for athletes wishing to compete in the sport of CrossFit either individually or as part of a team in the affiliates cup.
Training will be at 10am and will alternate between St Marys and Penrith every saturday.

Skills
Work on 2 things your really good at or very comfortable with. You got 15min so get going.

WOD 5 Rounds
5 Muscle Ups
10 Ground to Overhead anyway 40\30
15 KTE
20Abmat situps

Post time to comments

17\8\2010

Congratulations Mitch, Lynne, Dan and Chris. 2nd Place Intermediates at Never Quit.

Strength
Deadlift
5-5-5

WOD 15 min AMRAP
5 Snatch grip Deadlifts 40\30kg
5 Hang Power Snatch
5 OHS
Run 100m

Post loads\rounds to comments

16\8\2010

Strength
Clean
5-5
Power Clean
5-5

WOD 20min AMRAP
10 Air Squats
10 KB Overhead Walking Lunge {Left hand} 20\12kg
5 Burpees
10 KB Overhead Walking Lunge {Right hand}

Post loads\rounds to comments

Courage Ferocity Pride

Give an example of a team mate at CFP displaying one of these Values?

No 6am Session Monday

There will be no 6am session on Monday. Join the 9.30am WOD or the 6pm.

14\8\2010

Skills\Strenght 20min limit
Work on any skill or catch a missed strength session

WOD
5 Rounds
21 KB Swings 24\16
15 KTE
9 Burpees

Post time to comments

13\8\2010

Skills
{Work on 1 weakness and 1 strngth}

WOD
Lighter Faster
20min AMRAP 30\25kg
5 Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint

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12-8-2010

Cindy Scriven Mid WOD.
Cindy will be competing for her third time on Sunday and will become a numbered athlete at CFP along with Sarah Robin and John Musemeci. Presentation of their numbered athlete apparel will be before friday nights WOD.

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

WOD
Run 400m
21-15-9
Front Squat 50-35
KB Swings 32-24
Then
Run 400m

Post loads-time to comments

Rest Day

Xena at the top of her first Muscle Up!

Skills
Ring work

WOD 7 Rounds
3 Muscle Up
6 Deadlift @ BW
9 Push Up

Post time to comments

10-8-2010

Strength
Push Press
5-5-5or more
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm

Jerk
3-3 or more
2nd working set @ 80% 1rm
3rd working set @ 90% 1rm

WOD AMRAP 15min
Run 200m
10 Box Jumps
10 SDHP 40-30

Post loads-rounds to comments

9-8-2010

Sarah Robin ready for lift off tonight.
Sarah who started her CrossFit Journey with Glenn and Veronica at fitness first is currently stationed at Canberra and training at CrossFit Base. CFP is Sarah's home box and she will represent Penrith proudly at games days. This sunday will be Sarah's third comp with CFP.

WOD
AIRFORCE II

20 Thrusters @40/30
20 Sumo Deadlift High Pulls @40/30
20 Push Jerks @40/30
20 Overhead Squats @40/30
20 Front Squats @40/30

***Begin with 4 burpees and every minute on the minute drop the bar and do 4 burpees until all reps and exersices are completed***

Scale as needed. This WOD is brutal. If you can't perform 4 burpees in under 15-20 sec then scale burpees to 2.

8/8/2010

Gab living the "Never Quit" attitude at team training yesterday

WOD
Spend 30mins working on some thing's you enjoy or some thing's you dont enjoy but need to work on to become a better CrossFitter.

Post times/reps etc to comments. Make it measurable

TEAM TRAINING

1 Week to go!

Warm Up-Tabata Ab Mat Sit Ups Total Reps over 8 rounds

In Teams of 4
WOD 1- Find your 1RM Deadlift 15min Cap 1 Bar per team

WOD 2- 1.4km Big Block Run for time

WOD 3- Burpee Box Jumps Max Reps total for CFP's teams in 5.42mins

Post reps/load/time to comments

Rest Day

WOD
10,9,8,7,6,5,4,3,2,1
Sumo Deadlift High Pull 50/30kg
Pull-Ups
Lunge, each leg (with 10kg plate overhead)

Post time to comments

Numbered Athlete Profile-Jo Taylor

No.10 Jo Taylor

Age: 45
Height: 159cms
Weight: 53kg
Started CrossFit: September 2009
Occupation: Public Servant
Status: Getting Stronger and Stronger

BenchMarks
Fran: 9:42
Helen: 12:53
Karen: 15.37

Strengths
Deadlifts: 100kg
Squat Clean: 42.5kg
Push Jerk: 35kg
OverHead Squat: 45kg
Squat Snatch: 32.5kg
Max Pullups: 32

Favourite WOD: Can't possibly single out one! I love them all!
Least Favourite WOD: EVA-that was really hard & I scaled it big time

Fun Fact: I love climbing trees

6/8/2010

Strength
Deadlift (Deload)
1st working set 40% 1rm
2nd working set 50% 1rm
3rd working set 60% 1rm

WOD
Veronicas Revenge
For Time
Run 800m
3 Rounds of;
10 B/W Deadlift
20 KB Swings 24kg/16kg
30 Push-Ups
Run 800m
Compare http://crossfitpenrith.blogspot.com/2009/12/veronicas-revenge.html

Post loads/time to comments

5/8/2010

Lab Rats after their last 400m this morning. Busted!

Skills
Skip/Double Unders 5min Max Reps
L-Sits, Handstands/HSPU

WOD AMRAP 10 min
15 KB Snatch 24/16kg
12 Pull-Ups
9 Ring Dips
REST
3x400m (rest 3min between intervals)

Post rounds/time to comments

4/8/2010

Strength
Squat Clean (Deload)
1st Working set 40% 1rm
2nd working set 50% 1rm
3rd working set 60% 1rm

WOD 15min AMRAP
5 Muscle Ups
7 Hang Power Clean 35/25
100m sprint

Post loads/rounds to comments

Rest Day

Michael Pearson's First Muscle Up in a PT Session Today

Skills

Work any 2 skills from focus board

WOD 10 Rounds (40min Cut Off so scale as necessary to complete)
10 Pullups
10 Ring Dips
10 Pushups
10 Squats

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2/8/2010

Some of the PM'rs in full flight. How many can you name?

A prize for the winner...

Strength

Squat

5-3-1(Or more)

1st Working set @ 75% 1rm

2nd Working set @ 85% 1rm

3rd Working set @ 95% 1rm

WOD 15 Min AMRAP

3 Front Squats 80/55kg

6 Ring Dips

9 Pull Ups

Post loads/rounds to comments

No 6am Session Monday

There will be no 6am session on Monday.
Join the 9.30am session or the 6pm session.
Or
Catch up on yesterdays WOD

1/8/2010

Wearing his clubs colours proudly, a member of the Bondi Icebergs checks his race result. To Maintain membership at the Bondi Icebergs you have to compete 3 Sundays out of 4 each month for a period of 5 years.

Race Day at the Bondi Icebergs. 3 2 1 Go

Run 5km for time

or
Row 2.5km for time
or
Swim 1km for time

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