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

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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


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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

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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





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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

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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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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"

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