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

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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)

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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

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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

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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

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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

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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)

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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

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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.

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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

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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

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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)

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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

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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)

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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

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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

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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

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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

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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

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