31/10/11

WOD#1
With a 8min running clock ticking
In the first 2min perform
Max Reps Dead Lift 100/70
THEN
Run 400 Meters
Max Rep Double Under Crossovers whatever time is left on 8 Minute Clock
Dead Lifts = 2 points Double Under Crossovers = 1 point

rest 5 mins then

WOD#2
15-12-9
Wall Ball
TTB

Made of Steel 2011

Maddie attacking WOD 5. Finished 32/45 at just 14 years old and out muscled a few athletes much older over the weekend. CFP athletes always make me proud at comp days with their Courage, Ferocity & Pride. Aneesh finished 61st in his first comp, Dan Wallace 58th, Mitch 49th,Michael Pearson 45th, Big Brendan 42nd, Amanda Freeman 34th,Jen 28th,Courts 21st & Lynne finished in 15th. Thankyou to the team at CFP for a great weekend and allowing me the opportunity to play a small part in your goals and dreams as athletes. Thankyou H.C for preparing the athletes with some carefully planned and deliberate programing and Veronica for preparing them with some wholehearted coaching.

Saturday Catch Up

Catch Up on a missed session from the week.

SOME NIGHT OWLS

PVC Fran

STRENGTH
OHS - 5-5-5

SKILL COMPLEX
Burgener WarmUp

WOD (5min Cap)
PVC FRAN 21-15-9
Thrusters (PVC PIPE)
Pull Ups (Band)

*Yes your reading it right. You must choose a band That allows you to do Pullups unbroken.

Jen Crosses Over

27/10/2011

Amanda in the bottom of 62kg Full Clean

WOD #1
Run for 4min in one direction then turn around & try & make it back in less time.
RECOVER 2min
Partner Up & Perform 5 Band Sprints.

WOD #2
8min AMRAP
10 DB/KB Push Press/Jerk AHAP
20 Skipping Crossovers
10 C2B Pullups

Push Press/Jerks must be done unbroken.

26/10/2011

Skills
Competition Athletes Have choice of Strength

Skills: Rope Climbs & Progression + Ring Work: Dead Hang into inverted hold

WOD - 7 Rounds
1 Rope Ascent (2 Pumps)
7 G2O - 43/30
7 KB Swings 32/24
10m Growler Push (Low)
7 Ring Dips

Optional Finisher
Dead hang on rings & go into an inverted hold for 2sec. 5reps/set x 3 sets (Rest as needed)

25/10/2011

STRENGTH
Squat

WOD - 3 Rnds
1 X 5m Bear Crawl
5 Chest Slapping Pushups
MAX rep Push Ups
MAX rep STRICT Pullups
15 KTE
250m Row/Run

24/10/2011

STRENGTH
Deadlift 1rm

WOD - 3 X 5min Rounds
Rnd (1)
Run 800m + 20 D/U +MAX Wallballs

RECOVER 90sec

Rnd (2)
Run 400m + 10 Wallballs + MAX D/U

RECOVER 90sec

Rnd (3)
Run 200m + MAX Pushups (Everytime you rest, perform 1 X MAX Height Box Jump)

Hanging Out On A Sunday

This one's for you Gab. No more spinning rope.

1rm Day

Midline

SKILL'S
KB Snatch
TGU
H2H

WOD
(A) - 2 Rnds
5 KB Snatch + 1 (Reverse) TGU
5 KB Snatch + 1 (Reverse) TGU
2 Box Jump & Pistol Down
10 Wall Ball 9/6kg 11/9ft (Unbroken)

(B) 3 min Clock for 3 Rnds
10 KB SDHP 32/24
Run 400m

20/10/2011

STRENGTH
D/Bell Thrusters AHAP
7 Rnds of MAX reps in 30sec with 1min recovery
(Weight must not be Put down during 30 seconds of MAX reps)

WOD
(A) 12 min AMRAP
3 Power Snatches 60% 1rm
2 way Bear Crawl
6TTB

(B) 4 Rnds
6 Lateral Hops
Sprint 30m

CF Newcastle "Made of Steel" Update

Registration closes Midnight tonight.

19/10/11

(WOD)
2 Min Max Handstand Push Ups
rest 2 Min
2 Min Max Row Meters
rest 2 Min
2 Min Max Chest 2 Bar Pull Ups
rest 2 Min
2 Min Max Double Unders
rest 2 Min
2 Min Max Ring Dips
rest 8 Min
Run 1600m for time

*Because of limited Rowers, some athletes can start staggered or at a different element.

Shout Out

Last week I posted this pic "Guess Who?" & had no takers. A bunch have asked me at the Box though & I'll reveal it now.. It's Mark Brown.
I'm posting this now, not so much to reveal the owner of those "Shoe box" like calves but to say thanks.
You would have noticed recently several posts on upcoming games etc. Well Mark would always text me etc about anything he seen online & After having a chat to him, he agreed to take on the role of being our events information guy.
Thanks Browny

18/10/2011

Strength-De-Load Week10mins to Warm-Up
Within the 1st min complete
1 Power Clean,1 Front Squat,1 Hang Squat Clean
Within the 2nd min complete
1 Power Clean,1 Front Squat,1 Hang Squat Clean x 2
Add 1 complex every min for 5mins
*If you do not complete a series of complex within the min then start back at 1

Predator & Prey
Partner Up
Run your fastest 400m and record both times.
The difference between the 2 times will be the prey's headstart on the second 400m.
Wod- 3 Rounds
1/2 Gasser
12KB Swings 24/16kg
6 Hang Power Cleans 50/35kg
4 Push Jerk 50/35kg

Scoring- For Time

Lower Body Speed

STRENGTH - Deload Week
(1) Band Goodmornings 3x10
(2) Snatch Grip Deadlift - 5-5 (Hook Grip)
*If you won't use Hook Grip, then sub for KB Goodmornings but be aware this WILL have an impact on your progress.
(3) Box Standing KB Deadlifts
5 On The Min For 5min
*As HEAVY As Possible

WOD #1 - 5 Rnds (5min Cap)
Sprint 50m
5 Burpee

10min from the Start of WOD #1

WOD #2 - 5 Rnds (15min Cap)
10 Box Jumps 24/20
6 Lateral Plyo Step Ups (Each Leg)
100m Sprint

Team Training

Any Strength 25min

WOD - 3 Rnds
5 HSC 50/35
2 Rope Ascents 15/12
5 DB Split Jerks 45/35
1 Rope Ascents

Make Up Session

Catch up on a missed session from the week

Mud Run Anyone ???

It's not Crossfit but it looks like heaps of Fun.
2011 MUDRUN is held at the Equestrian Centre, Horsley Park
It's a 6km Mud/Obstacle course
The Run is set in waves and at the moment we have a few athletes running in the 3pm start.

Click here for details and Rego

14/10/2011

Strength
Full Snatch
1@90% - 1@95% - 1+@95%

WOD - 3 Rounds
100m Waiter Walk (50m each arm)
20 Goblet Squats 24/16
10 KB Snatches (each arm)

CrossFit South West Sydney - First Birthday Games Day

This event is on the 27 Novenber and will cater for Advanced/Open in both Male an Female
From the CFSWS Blog
"Guys – If you have a deadlift of 140 or more and can do pullups – i would encourage you to try Adv for this Comp.
Girls – If you have a Deadlift of 80 or more and can do Pullups – i would encourage you to try advanced for this comp"

Looks like a good day to "cut your teeth" on the the competition side of crossfit.
Crossfit SWS is located at Unit i2, 5-7 Hepher Rd, Campbelltown

Click Here for Registration

YADP

"FEATS OF AWESOMENESS"
250kg Deadlift

13/10/2011

Skills & Agility
Rope
T - Shuttles


WOD
AMRAP in 7 min
2 Rope Ascents 15/12
1/2 Gasser

3min Recovery

AMRAP in 5min
5-10-15 Shuttle
5 Box Jumps 30/24

Guess Who?

12/10/11

STRENGTH
Back Squat
1@90% - 1@95% - 1+@95%

WOD - 15-12-9
Deadlift 120/75
HSPU

Let The Fun Begin

YADP

Chelsea joins the Gang.

STRENGTH
Power Cleans
3-3-3

WOD
Partner Growler Push
Battling Rope & Row

11/10/2011

Run 400m
THEN 2min from last person
20min AMRAP
Run 200m (Use previous 400m pace)
10 TTB
10 KB Swings
MAX Double Unders

10/10/2011

STRENGTH
Squat Clean
1@90% - 1@95% - 1+@95%

WOD

Run 800m
30 Clean & Jerk
Run 800m

Post to coments

Saturday "Catch Up" Session

Catch up on a missed Session or work a Skill & Roll out.

7/10/2011

STRENGTH
Deadlift
1@90% - 1@95% - 1+@95%

CONDITIONING
(A) 21-15-9 WallBalls
42-30-18 Double Under's
THEN
4 X 100m Sprints on the Minute

90sec Transition

(B) Shoulder to Overhead/Box Jump in 5min

Establish a 1rm Shoulder to Overhead Lift (Stands Permitted) in 3min, Then perform as many Box Jumps at Max height as possible in 2min. Score is Awarded for every Kg of weight + every BJ rep x height.

Kat During "Snatching Chief"

Kat showing a great example of CrossFit's Universal Scaleability.

Some Of "The Night Owls" In Full Flight

WOW I WISH I WAS AS GOOD AS MADDIE

HUSTLED BY A 14yr OLD!!
After winning an agility challenge, H.C. Put out the challenge of "Bar Muscle Ups + 1/2 Gasser" H.C. Done 3 BMU & Maddie 2.
It was over before it began!

6/10/11

STRENGTH
Squat Snatch
3@85% - 3@90% - 3+@95%

WOD
(A) MAX Man Makers in 90 Sec

2min Transition

(B) "DB Snatching Chief"
Max rounds in 3 minutes of:
3 DB Snatch/Arm 45/35
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles

It's SHOWTIME!

CFP YADP

The Girls scaling the Iron Cross

Jackie

WOD - "Jackie"
Row 1000m
50 Thrusters 20/15kg
30 Pullups

Work skills around this benchmark & availability of rowers

4/10/2011

CFP welcomes Big Phil to the mix. An ex state level rower who's looking to re ignite that flame. A couple more "Essentials" to go.

STRENGTH
Back Squat
3@85% - 3@90% - 3+@95%

WOD - 15min AMRAP

7 Ring Dips
16 Overhead Lunges 20/10KG
400m run

Tuesday & Thursday

The CFP timetable will resume as normal regarding the 6am & 9:30am sessions.

3/10/2011

STRENGTH
Squat Clean
3@85% - 3@90% - 3+@95%

WOD
Tabata HPC 40/25
Tabata Horizontal Ring Pulls
(Alternate with 4 Rnds each)
2min Transition
Tabata Run (8rnds)
1min Transition
Tabata Pushups (4rnds)

Public Holiday Monday

There will be only one session tomorrow at CFP at 9:30am with Veronica.