Sugar

Here's a couple of less than 5 minute tutorials on Sugar.

1. How it Affects the brain.
2. Sugar.  Hiding in Plain Sight.

Most certainly worth a watch.

FRIDAY

(A) Front/Back Squat - 3 Sets of 8/4
Use 90% from Tuesday's load.

NOTE: Complete 8 Front Squats, Reset & immediately complete 4 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

(B) 15-12-9
Thruster: 43/35
Lateral bar Burpee

-THEN-
30 x Pullups

THURSDAY

(A) Power Clean & Jerk Complex
Perform the following complex & build in load over 15 working minutes
1 x Hang Power + 1 x Power Clean & Jerk


(B) For Time
Run 250m
-THEN-

Toes to Bar: 10-9-8-7-6-5-4-3-2-1 (Scaled KTE)
 KB or DB:  1-2-3-4-5-6-7-8-9-10 (AHAP)

-THEN-
Run 250m

Shane from Precision Physio running the 6am "Lab Rats" through his regular Tuesday mobility warmups.

Whatsya Bench

(A) Bench Press: 5 Sets of ME @ 3/4 BW


(B) 16min AMRAP
20 x Russian KB Swings: AHAP
10 x Box Jump: 24/20 (Step Down)
20 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round

Mitch giving the new chalk storage his stamp of approval 

2 For The Price Of 1

Warm UP
Tabata Wall Ball
(Any weight - Any Height) make em pretty.

(1a) Front/Back Squat: 3 Sets of 4/8
Use 75% (of FS 1RM) Rest 90sec

(2a) 3 x (Almost) ME - Strict Pullups (stop before failure, or when reps begin to slow significantly) Rest 90sec

NOTE: (1a) Complete 4 Front Squats, Reset & immediately complete 8 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.
(2a) Rest 90sec after your last back squat & then perform a ME set of Strict Pullups

(B) 3 Rounds

15 x Hang Snatch: 43/35/28

400m Run
(Double Unders etc if raining)

The Chief

(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as takes to reload bar for next)

Note: You get one go at each rep range so put your thinking caps on & warm up smart whilst testing the water.

(B) "The Chief" - 3min AMRAP x 5 Rnds
3 x Power Cleans: 61/43/35
6 x Pushups
9 x Squats
Recover 1min between rounds.
NOTE: Only FULL rounds count

FRIDAY

(A) Front/Back Squat - 4 Sets of 8/4
Use 90% from Tuesday's load.

NOTE: Only 60sec rest. Complete 8 Front Squats, Reset & immediately complete 4 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok

(B) 3 Rounds
3min AMRAP
3 x Clean to Thruster: 52/35/30
5 x Burpee
7 x TTB

RECOVER 1min

THEN with a running 2min clock
Run 1 Full Gasser (1min MAX)


Example Round
3min AMRAP
1min recovery
THEN
Run 1 Full Gasser within 1min - you would still have 1min on the clock to recover prior to repeating again.

THURSDAY

(A) Deadlift
Build in load to a TnG 5

(B) EMOTM x 5
5 x Sumo Deadlift: 70% Above
5 x Wall Ball

THEN 2min Recovery

AMRAP x 5
5 x Sumo Deadlift
5 x Wall Ball

NOTE: The first 5min block is "On the minute" & the second 5min block is "As Many Rounds"

Kettlebell Pistol Squat

Bringing back the 'feats of awesomeness'.
Our very own Physiotherapist Shane Roenne Pistol Squatting on a Kettlebell.

WEDNESDAY

(A1) Bench Press: 8-8-8-6-6

(B) For Time
Run 800m (4min Cap)
30 x Snatch: 52/36/28
Run 800m (4min Cap)

TUESDAY

(A) Front/Back Squat: 4 Sets of 4/8
Use 70% (of FS 1RM)

NOTE: Only 60sec rest. Complete 4 Front Squats, Reset & immediately complete 8 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok


(B) 4 Rounds
21 x KB Swings: 24/16
15 x Box Jumps: 24/20
9 x Push-ups

1min Recovery between rounds

MONDAY

WARM UP - 2 Rounds
1min Skipping (NO Double Unders)
3 x Inch Worm
DB/KB - 5 x Strict Press

(A) Strict Press + Push Press Complex
Build in load over 5 Sets
2 x Strict + 4 x Push Press
THEN
1x MAX rep Jerks (using the load on your last set)

(B) 16min AMRAP
75 x Double Under (2min MAX)
THEN
Perform 5-4-3-2-1 reps of
Power Clean: 43/35
Strict Pullups

Eg: After 75 D/U, perform 5 Power Cleans + 5 Pullups then 4&4, 3&3, 2&2, 1&1. After you perform 1 x Pull-up THEN perform 75 Double Under's to begin the 2nd round & so on.

FRIDAY

(A) Front Squat/Back Squat: 4X7/13 @ 95% (of load used on Tuesday) – rest 60sec.


(B) For Time
20 x Wallballs: 10/9ft - 9/6/4kg
12 x Snatch (any) 55/38/28
20 x Wallballs
9 x Snatch
20 x Wallballs
6 x Snatch

(C) Max Handstand Hold (1 shot at it)

THURSDAY

(A) Bench Press: 3/4 BW. Accumulate 50 reps in as few sets as possible

(B) For Time
Run 400m
THEN Complete 3 Rounds
20 x DB/KB - Ground To Overhead: AHAP (Alternate 10/arm)
15 x Push Ups
10 x Push Jerks: 55/35
------------------------------------------
THEN
Run 400m

Thinking Low Carb? 5 Most Common Low Carb Mistakes

(And How to Avoid Them)

I've recently been playing around with a Low Carb Diet.  It's been quite the educational experience to say the least and I've learnt lots.

This article I've attached is definetely worth a read (even if you're not considering Low  Carb).  Point number 2 was the eye opener for me, more so because I was in Ketosis.  If you have any questions, don't hesitate to ask - Veronica.http://authoritynutrition.com/5-most-common-low-carb-mistakes/

Wednesday

(A) ME Power Snatch (15min Cap)
*Build to a MAX Effort double

NOTE: Perform 2 Power Snatches, they are not TnG but be ready to go again within 10sec.
No more than 3 misses TOTAL in 15min block. If a 3rd miss occurs, drop the load 15% & finish whatever time is left.

(B) 3 Rounds
15 x TTB/TTR (either)
30 x KB Swings: 24/16
50 Double-Unders

Tuesday's Double Shot Squats

(A) Front/Back Squat: 4 Sets 7/13
Use 65% (of FS 1RM) rest 90sec

NOTE: Complete 7 Front Squats @ 65% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.


(B) For Time
7 x Deadlift @70% of your 1RM
600m Run
6 x Deadlift
400m Run
5 x Deadlift
250m Run
4 x Deadlift
200m Run
3 x Deadlift
100m Run
2 x Deadlift


(C) STRICT PULL-UPS (Rest Pause in Hang Position)

Do as many as you can, then take fifteen deep breaths, do it again, 15 more deep breaths, and one last set. Three sets total. Do not exceed 15 reps in any of the sets.

MONDAY 11

(A) Hang Power Clean: 2 Reps EMOTM x 15
Start at around 60% of your 1RM. Build as heavy as form allows.

(B) 9min AMRAP
8 x Horizontal Row
8 x Box Jump: 24/20
8 x Burpee

(C) Accumulate 3min in bottom position of OHS with dowel.

Stretches for the Hips

Did you know that sitting for long periods of time can cause your hip flexors to tighten up?  So what? No big deal? Wrong! This could be why you've got that sore lower back which can eventually lead to permanent damage and early disc regeneration.

Take charge and stretch those hips.  A lot of these stretches can even be done whilst watching TV.

http://www.stretching-exercises-guide.com/hip-stretches.html

Fridays Double Shot Squat Day

(A) Front/Back SQUAT: 3 Sets of 7/13 @ 95% from Last Tuesday

(B) 15min Running Clock
In a 3min Block
Run 400m
In remaining time Max Rep Clean & Jerk: 61/43

RECOVER 3min

In a 3min Block
25 x Thrusters: 43/30
Max Rep Double Under in remaining time

RECOVER 3min

In a 3min Block
Run 400m
In remaining time Max Rep Clean & Jerk: 61/43

All the very best to Jessica

Tomorrow morning CrossFit Penrith Athlete Jessica jets off for Normandy, France to compete in the 'Alltech FEI World Equestrian Games' between 23 August and 7 September.

Jessica's Discipline is Vaulting.  What is Vaulting you may ask? Well wonder no more....."Vaulting is a youthful, theatrical discipline in which athletes perform on the back of a cantering horse. As such, it demands an outstanding physical condition from the vaulter, a harmonious relationship with the horse, and first-class teamwork.  Vaulting exercises include artistic mounts and dismounts, shoulder stands and handstands on the horse, carrying or lifting another vaulter, and kneeling and standing exercises."

Jessica and her teammate Sarah.

Unfortunately Jessica and her teammates have to leave their beloved horses behind and compete with unfamiliar horses which will add extra challenges.  

Jessica, we wish you "all the best" in France.  At CrossFit Penrith we don't wish people good luck, because we believe that luck is for the unprepared. So girls, as Coach Jen says, KILL, KRUSH, DESTROY! Enjoy your holiday afterwards and we'll see you in October.

WEDNESDAY

(A) Power Clean 5RM


(B) FOR TIME
Run 800m
21 x Russian KB Swing: 32/24/20
Run 400m
15 x Russian KB Swing
Run 400m
21 x Russian KB Swing
Run 800m

TUESDAY

(A) 3 x 7/13 Front/Back Squat @ 60% 1 RM Front Squat
NOTE: Complete 7 Front Squats @ 60% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.
We had a taste of these last week for 2 sets. This week is the beginning of the new phase, so Buckle Up for 3


(B) 5min AMRAP
5 x Pullups
5 x Hang Power Clean: 43/35/30
5 x Push Press or Jerk

2min RECOVERY

Then repeat the above triplet. Hit the exact number of reps you completed as fast as you can. Aim to beat 5min.

MONDAY - Universal Bench Press Day

(A) Bench Press: 5-3-3-1-1-1
NOTE: Rep numbers above do not include warm up reps/prep. If your feeling Strong & ON, go for a New 1RM when you start into your singles.

(B) 3 Rounds
10 x Deadlifts: 110% of BW
10 x Box Jump-Box Jump Overs: 24/20
1/2 Gasser + Recovery Walk

NOTE: *To calculate the RXD weight for Deadlifts, simply add 10% to your current weight. Scales & calculators are at front or see a Coach for assistance.
**1xBox Jump + 1xBox Jump Over = 1 Rep
First Box Jump requires both feet take off & then land on box together with a step down.
Box Jump Overs require both fee take off & land on the ground together (Landing on box is permitted for jump overs)

All Good Things Must Come To An End

CrossFit Penrith's Free Membership offer will expire this coming Friday 8th August

Badass Keiren

Here is serious badass and homeschooling hippy mother of 4 Keiren. Keiren's been a member of CrossFit Penrith for nearly 4 years and has been chipping away and working on her CrossFit weaknesses since she walked through the doors way back then.  Way back then, Keiren was a different woman, she was a little bit broken.  I'm proud to say that as a Coach and friend of Keiren's I've watched her pick  up the pieces and just get on with it.  Not only have you grown and become a confident woman again, you're now a CrossFit badass!!!  - we'll done, the skies the limit!!! Your Coach and Friend, Veronica xx

BTW, Keiren DeadLifted 102.5kg on Friday night.  Her 1RM at the beginning of this year was 86kg, so thats big increase of 16.5kg!!

Deadlift 1RM

GENERAL WARM UP
10 x Goodmornings with bar + 5 x Inch Worms + 20 x Mtn Climbers + 5 x Squat Jumps

(A) Deadlift 1RM

(B) 9min AMRAP
5 x Snatch Grip Deadlift: 43/35/30
7 x Snatch: 43/35/30
20 x Double Under

THEN @ the 11 & 15min mark
Run 400m