SQUAT Week 2

(A) - 1a) - FRONT SQUAT

1x5 @60% - 1x5 @65% - 2x5 @70%

1b) - BACK SQUAT
1x10 @60% - 1x8 @65% - 1x6 @70% - 1x6 @75% - 1x6 @80%

(B) 3 Rounds

8 Deadlifts - 120/90

Run 400m

                                                                                                       

They will rise highest who strive for the highest place.

Latin Proverb

2012 Never Quit Affiliate Showdown

What a great day. The affiliate showdown sold out in less then 48hrs and only 2 of a possible 8 teams for CFP made the cut-off. CFP were represented today by the Princesses, Rachel, Keiran, Kylie & Amanda in 1 team and the Gem's, Brooke, Megan, Eileen & Amanda again in the 2nd. As a coach, i love seeing our athletes experience their first games day, the nerves in the morning to the exhilaration in the afternoon and all the good stuff in between. The good stuff in between for me today was Rachel experiencing her first competition with her partner cheering her on. Keiran & Brooke both sneaking onto the workout area after their WOD to see if they could make it over the wall without assistance. Megan and Kylie making it through the Killer Cage without assistance and Eileen doing thrusters with the whole crowd cheering her on. But what made me proudest as a coach and owner of CFP was both Amanda Freeman & Melissa Ferrari's willingness to step up and "take one for the team". Melissa, a numbered athlete of CFP, who withdrew due to illness wanted to put the team ahead of her health and fill the spot created by another athletes withdrawal. And Amanda, who was already competing for the Princesses eventually stepping in instead. Amanda doubled up and did both WOD's twice so that Melissa wouldn't need to risk her health.

CrossFit Penrith from the start has had a great team culture. Some people have tried to derail it along the way but when you have great foundations like our numbered athletes and aspiring numbered athletes along with great programming and coaching, you, and I can be sure that the future is bright at CFP.

Courage, Ferocity, Pride.
Jody
  

CLEAN & JERK

(A) Clean & Jerk
Build to a ME lift on C&J over 8 attempts. Then take 80% of your heaviest load & perform 2 lifts OTM for 6min.

(1a) Hang Snatch (Mid thigh) 65% 1rm
Perform singles but the same amount of reps as Mondays ME Power Clean

(B) HELEN
3 Rounds
Run 400m
21 KB Swings 24/16
12 Pullups


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There is no success without hardship
Sophocles

HATCH SQUAT DAY 2

Mobility WOD - Squat Cycle 2




(A) BACK SQUAT - 

1x10 @ 60% - 1x8 @ 65% - 1x8 @ 70% - 1x8 @ 75%




FRONT SQUAT -

1x5 @ 60% - 2x5 @ 70% (Slow down & Fast Up on front squats)



(B) SNATCH BALANCE

5 Sets of 2 reps AHAP (Perform 5x5 of OHS if OHS Is weak)



(C) Individual 

4 rounds

30 Double Unders

10 SDHP 43/30

15 Double Unders

*Recover 30sec before C2B

ME UB C2B Pullups

**Recover 1min before next round



(C) Team 

4 Rounds

1min Max D/U

30sec transition

1min Max C2B Pullups

1min Recovery

60 The New Strong

Snatch

Mobility WOD-Snatch & Ring Dips

(A) - SNATCH 
Build to a ME lift on Snatch over 8 attempt, then take 80% of your heaviest load & perform
2 lifts OTM for 6min.

(B) - Power Elizabeth 21-15-9
Power Cleans 135lb/95lb
Ring Dips
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To win without risk is to triumph without glory
Corneille