10/11/2009

V on the podium. Well done V, your an inspiration.

Strength

Power Snatch

5,5,5

WOD

4 Rounds

15 Push-Press 50/40kg

12 Box Jumps

9 KTE or HSPU for Newy competitors

400m run

9/11/2009

Representing CFP @ Newcastle

Strength

Deadlift

3,3,3,3

Athletes that competed at Newcastle, Perform Bergener warmup with PVC & work on OHS with PVC. Take your time with these guys. Use the movements as an active stretch "DO NOT ADD WEIGHT"

WOD AMRAP 20 (Newcastle AMRAP 15)

12 KB Swings 24/16kg

6 Push-Ups

3 Burpee Pull-Ups

100m run

(Newcastle athletes sub Air squats for Swings, do ring pushups & regular burpees "no pullup")

On the run, rotate butt kicks, knee highs & laterals. Do not sprint..

4 X 400m

Charles, just another 62-year-old firebreather at Lynnwood CrossFit

WOD

Run 4 X 400m (rest 1min 30sec between intervals)

Rituals?

Some people put a certain shoe on first. Fighters have been known to wear particular underpants, some footballers wont step on the lines of the football field whilst running out...

Do you have any rituals/superstitions when competing or performing a WOD??

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Rest Day

Rest Day

Good luck to all competitors at CF Newcastle today.

6/11/2009

J.C. & COACH

Power Clean

5,5,5,3,

5Min Recovery

20min AMRAP 30/25kg

5Thrusters

7 Hang Power Clean

10 SDHP

100m Sprint

COMPARE http://crossfitpenrith.blogspot.com/2009/07/lighter-faster.html#comments

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