30/6/2011

Bar Warm Up
1 x 5reps
Muscle Clean + Front Squat + Press
1 x 3reps
Hang Power Clean + Full Clean + Push Jerk + Split Jerk

WOD
Run 800m
30 Clean & Jerk
Run 800m

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29/6/2011

For Time

25 Overhead Lunge 20/10
20 PullUps
50 Box Jumps 20'
20 Double Unders
25 Ring Dips
20 KTE
30 KB Swings 24/16
30 Situps
20 G2O KB 24/16
25 Wall Ball 9/6
3 Rope Ascents

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28/6/2011

Strength
Deadlift
3-3-3
(Perform Deep Squat Broadjump after every set of Deadlifts)

WOD (From Main Page)
WOD (Option A)
Run 800m
30 Muscle Ups
Run 800m

WOD (Option B)
Run 800m
30 Pullups
Run 800m

WOD (Option C)
Run 800m
30 Pushups
Run 800m

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27/6/2011

Strength
Back Squat (Perform 3 Box Jumps after every set)
10/50% 8/60% 6/70% 2x4/80%
JD going deep

WOD
Run 800m
30 OHS Choose load
Run 800m

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26/6/2011

6am Group in Clean mode

Strength
Deadlift + Hang Power Clean + Power Clean
3+2+1 x 4 Working sets

WOD
100 Double Unders OR Max reps in 2min
THEN
10-8-6-4-2
Power Clean @ 3/4 BW
TTB
THEN
50m Farmers Carry 62/44 (Use your bar from PC + KB)
Box Jump Ladder

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YADP

Strength
Thrusters
3-3-3
Then
Max Reps @ 70%

WOD - 3 Rounds
1 Row of Box Jumps (5 Total - 20")
10m Bear Crawl
10 KB Swings 16/12
10 Situps

YADP

23/6/2011

Warm Up
4 Rounds Tabata Box Jump
4 Rounds OHS (Dowel) perfect form

Strength
Thruster
3-3-3
Then MAX REPS (Use 70% of Heaviest Thruster)

WOD
(5 Rounds of Cindy)
5 Pullups
10 Pushups
15 Squats
THEN
(2 Rounds of Nancy)
400m run
15 OHS - 43kg/30kg

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The Night Owls

What's WRONG with this picture, Sunshiner's

This lot was reasonably quick to unstack (10min) only one of them wedged together. I have one last idea to get the message across that we must stack the "Same type" together.
Stay tuned.

22/6/2011

Skills
Handstands - Handstand Walks

WOD - Timed Efforts
3Rounds
1 min HSPU
1 min Pullups

Rest 1 min

3Rounds
1 min Wallballs 9/6
1 min Burpees

Rest 1 min

3rounds
1 min Box Jumps 24/20
1 min KB Swing 24/16

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CFPers Out & About

You might have seen Johns name pop up on the blog. He is a proud Lab Rat & was happy to share these pics of his recent trip to Bora Bora.
If you have any pics you would like to share out & about, send them through.

21/6/2011

Strength

Power Clean & Jerk

5 sets

Max rep in 90sec as heavy as possible then rest 3min

WOD - 10 Rounds

1 Thruster 85kg/52kg

50m Sprint

2 Muscle Ups

20/6/2011

Warm up

In Teams, Do 4 laps with Growler & 500m row/ Team member

Strength

Deadlift

5-5-5

Seated Good Mornings (Straight after Deads)

10-10-10

WOD - 15min AMRAP

1 Bar Muscle Up

10 KTE

15 KB Swings 24/16 (Unbroken)

ALL THE BEST

All the best to everyone competing at CrossFit Brookvale today.

IT'S A GIRL!!

It's a girl! Adalie Carmel Martin born at 0830am today. 3.14kg 47cm, all are well. Early signs of a good squat technique... Haha

NO TEAM TRAINING TOMORROW

There is NO Team training tomorrow (Saturday 10:30am)
Set your alarm & come to the scheduled 7am session.
See you there.

Brother's U16s

Closed grounds because of the rain didn't stop them training. The Brother's U16s is one of the many teams who use our facilities at CFP & CFS.

17/6/2011

WOD
Run 800m + 20 CTB + 10 Regular + 5 Strict
THEN
15-12-9
Power Snatch 60/43
Box Jump 24/20

16/6/2011

Strength

Back Squat ~ 80%

3-3-3

(Perform Handstand holds/practice between sets)

WOD - 6 Rounds

1 Man Maker 45lb/35lb

10 KB Swings 24/16 (Unbroken)

5 Plyo Pushups

1/2 Gasser

*The plyo push-up is done using a 20kg plate. Start with one hand on the plate and one on the floor. Push up explosively so your upper body passes over the plate to the other side. You end up with the opposite hand on the plate and the hand that was previously on the plate is now on the floor.

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Return Serve!!

6am Group in Full Flight

Brendan's 6am 500m PB

15/6/2011

WOD - 20min AMRAP
1 Rope Climb 15/12ft
10 Ring Dips
15 Wall Ball Shots

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14/6/2011

Strength
Power Snatch + OHS
1+3 x 5 sets (approx 75% of Full Snatch)

WOD - 15-12-9
Power Snatch 50/35
KTE

Recovery

Teams of 4
3min AMRAP - Growler relay length of gym 40kg

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Have a Great Day

This is the 1st thing I seen at 6:45am when I opened my door.
Have a great day everyone.

Brothers U16 V St Mary's

CFPs Brothers under 16 went up against the competition leaders St Mary's today. The final score 52-0 went to St Mary's & they showed why they have been so dominant this year.
The boys will re group & give it their all again next week.
You can check the draw out from a link on our blog if you would like to come support the boys anytime.
Enjoy the long weekend everyone.

Public Holiday Monday

There will be NO classes at CFP this Monday.
There will be a 7pm class at CrossFit St Mary's for anyone wanting to get their WOD on.

Numbered Athlete Profile-Alex Vassallo

No.17 Alex Vassallo
Age:40
Height:183cm
Weight:105kg
Started CrossFit:May 2009 at Jamison Park
Occupation:Online Sales

Status:Single

Benchmarks
Coming Soon

Strengths
Deadlift:110kgs
Clean:70kgs
Clean & Jerk:60kgs
Overhead Squat:50kgs
Snatch:50kgs

Max Pullups:1

Favourite WOD'S: The ones i can do requested.
Least Favourite WOD'S: The ones i can't do as requested

Fun Fact: Have lost 40kgs to date and would love to one day meet coach Greg Glassman(founder of CrossFit) and shake his hand and say a big thankyou for creating this AWESOME community of FORGING ELITE FITNESS!

6am Group

10/6/2011

Strength
Warm Up (3sets)
Snatch Deadlift + Mid-Thigh Hang Power Snatch + OHS + Hang Snatch (Below the Knees)
Snatch
3-3-3

WOD - 15-12-9
Power Snatch 43/30
Thruster 43/30

Finisher
Choose 2 skills (one your good at & one your not)
Create a 5min AMRAP combining the 2
(Check with Coach in attendance)

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YADP

Deadlift (Add 5-10kg from last time)
5-5-5-5
Pushup
5-5
*Get a weight plate or anything & place on body to find your 5rm

9/6/2011

A: 3 Rounds (16min cutoff - scale accordingly)
400m run
21 KB Swings 24/16
12 Pull Ups

REST 1/2 the amount of time it took to complete

B: 3 Rounds (See how much quicker you can complete)
200m Run
11 KB Swings 32/24
6 C2B Pull Ups

Use remainder of session rolling out or skills

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Kevin using the new racks

8/6/2011

Strength
Back Squat
5-5-5-10

WOD - 7min AMRAP
3 DB G2O 45/35
3 Burpee
3 DB G2O
3 Burpee

REST 2min

Run/Row 1km
(Partition anyhow, just get your 1km in)

YADP

Back Squat
Add 2.5-5kg from last week
5-5-5-10
Strict Press
5-5-5-10
Perform Strict Press straight after Squat

7/6/2011

Strength
Warm Up Complex (3 Sets) Use unloaded bar if necessary
Power Snatch + OHS + Snatch (2sec Pause in bottom of OHS & Snatch)
Then Perform Either
Push Press
3-3-3
OR
Push Press + Jerk Behind neck + Jerk from rack Position (5sec hold in split)
Do 3 working sets & dont miss any component or start again

WOD
A: 5 Sets of 10 Unbroken Box Jumps 30/24 (Foot foreword of ankle must hit box)
REST 20 sec between sets
B: 5 Sets of 10 Unbroken KB Swings 24/16 (Regional standard)
REST 20 sec between sets
(ANY NO REPS/SET IS CLASSED AS A FAILED SET) Scale any/all sets if required.

THEN WHOLE GROUP START TOGETHER

5 Rounds
8 CTB Pullups
12 Wall Balls

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6/6/2011

Strength
Squat Clean
5-5-5-5

WOD 12min AMRAP
3 Front Squat 60/43
6 Ring Dips
1/2 Gasser

Finisher
2min Growler relay

Growler Stage 2

Team Training Tomorrow 10:30am

Team training is on tomorrow at 10:30am. Future Team training sessions will be geared towards preparing Lynne for the Reebok CrossFit Games in Carson USA.

3/6/2011

Strength (15min)
Squat Snatch
Find a heavy Single

WOD
Run 800m
3 Squat Snatch 60/43
Run 400m
3 Squat Snatch
Run 800m
3 Squat Snatch
Run 400m

(if 800m takes you longer than 4min, then scale distance)
*If no Squat snatch, scale Squat Clean

2/6/2011

Skills/Strength
Practice a skill or catch a missed strength session

WOD
10-9-8-7-6-5-4-3-2-1
Thrusters 43/30
Burpee

Rest 3min
Run 400m

Some of our Regional Souvenirs

Strength
Power Snatch
3-3-3-3
Perform 10xOHS between sets. 3:3 tempo. (Use dowel or unloaded bar if needed)

WOD - 15min AMRAP
1/2 Gasser
15 Pullups
1/2 Gasser
15 KB Swings 24/16

Finisher
3min AMRAP
(Either)
1 Pullup + 1 KTE + 1 T2B + 1 BMU
OR
1 TTR + 1 KTE + 1 MU

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