31/8/2010

Matt working hard on the pushups, Todd praying for the end
A nice comeback win for Seirra and Tanya tonight

Skills
KB Snatch
KB Hand2Hand

WOD
400m Run
40 KB Snatches 24/16
400m Run
50 Push Ups
400m Run
60 Sit Ups
400m Run
100 KB Swings 24/16

Teams of 2. Both team members must start & finish the run together, & only one person can peform reps at a time. Team mates can break up reps anyway they choose.

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Rest Day

AT CFS
Strength
Front Squat
5-5-3

WOD 2 Rounds
Thrusters 40/30
Box Jumps
Farmers Carry 24/16 KB (Each hand)

The team doing the farmer’s carry sets the time of the round by trying to do it as fast as they can, thus limiting the amount of reps the other 2 teams can get. When one team finishes their farmer’s walk, all teams will switch stations until all teams do each station. This will be done twice and the total reps are added together for a total score.

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29/8/2010

WOD (A great WOD to do from home or in the park)
Tabata Squat
Tabata Push Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Perform Squats

REST 1min

Perform Push Ups

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28/8/2010

WOD
400m Walking Lunge

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Team Fran

Jenny Stagg 2010 Masters Competitor and Glenn Mitchell Head Coach of CrossFit Penrith pictured at this years Regional Games.
Glenn has done a great job programing for CFP and is Programing all of CrossFit St Marys workouts.

Strength

Squat Clean

5-5-5

WOD

Team Fran

21-15-9 Thrusters/Pullups

If there is a 2 person team Thrusters/Pullups rep amount will be doubled, eg: 42-30-18, the rep amount will increase threefold should there be a 3 person team etc.

26/8/2010

Rest Day

At CFS

Strength
Push Press
5-5
Push Jerk
3-3

WOD-In Pairs
15 min AMRAP
Box Jumps
5 Deadlifts 70/50
5 SDHP 70/50
5 Ring Push Ups
Athlete #1 Starts by doing Box Jumps. Athlete #2 starts by doing Deads,SDHP & Ring Push Ups. Once Athlete #2 finishes Deads,SDHP & Push Ups he/she relieves Athlete #1. They keep switching until time is called.

Scoring- Total number of Box Jumps completed.

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25/8/2010

Damian & Lewis (above) first time CrossFitters & Anita, Seirra and Tanya CrossFit Competitors after tonights WOD.
CrossFit is for everyone, all ages shapes, sizes and fitness levels

Strength

Turkish Get Up

5-5-1 Rep Max

Pull-Up

1 Rep Max

WOD-In Pairs/One Bar

20min AMRAP

5 Hang Power Snatch 50/40

3 OHS 50/40

3 Strict Press 50/40

Athlete A starts on the above elements whilst Athlete B runs 200m, when Athlete B returns Athlete A runs 200m and Athlete B takes over where Athlete A left off.

Scoring- Total rounds of the above 3 elements completed by the pair.

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24/8/2010

Megan Smith (Centre) getting ready to rumble

Skills/Strength
Max Height Box Jump (7min limit)
Max Broad Jump (5min limit)

WOD
3 Rounds for time

400m run
21 Overhead lunge steps 20/10kg
12 Ring Dips

(Start & finish Run together. The Lunges & Dips can be done in any order. The time stops when all participants in group have completed their reps.

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23/8/2010

Chad Mackay mid WOD CrossFit Games

Strength
Squat
5-5-5

WOD
In Pairs, Every minute on the minute for 12 minutes
The first 6min, Athlete A performs KB Swings for the first 30 seconds of that minute whilst Athlete B rests. Then after 30 seconds Athlete B will Air Squat for the remainder of that minute. Then they will switch & Athlete B will start the swings for 30 seconds whilst Athlete A rests. Then after 30 seconds Athlete A will Air Squat & so on for 6min.
Minutes 7-12
The same format occurs but with KB Swings & Push Ups.

Score KB Swings, Squats & Push Ups.
KB Swings are 24/16kg

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Rest Day

The power & beauty of Iguazu Falls Argentina

Rest Day
Get out with nature on this great day.

Maiden WOD

Maiden WOD

WOD Pair Up

12 min AMRAP

10 KTE - (Each person. Only 1 person working at any time)
20 Sit ups - (Perform 10 situps each X 2)
25 KB Swings - (Each person. Only 1 person working at any time)

3 min Rest

8 min AMRAP

5 Power Snatch 30kg - (One Snatches whilst partner does 10 airsquats)
10 Push ups - (Each person. 2010 Games standard)

3 min Rest

4 min AMRAP
(Both athletes work at same time & share the one box. The score of both athletes are added at the end of the 4 min & that is your score for this round)

8 Box Jumps
4 Burpees

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Team Training

CrossFit St Marys Box night before the CrossFit Penrith athletes visit for their team training

All Ages, Shapes & Sizes

 CrossFit Kids 3-5yrs

CrossFit Kids 6-12yrs

Youth 13-19yrs

Beginner/Intermediates

Advanced

CrossFit St Marys Timetable

Our Services

Kids-3-5 years
Kids-5-12 years
Youth-13-19 years More info
Adults-19 years+
Start with our Beginners Class with a CrossFit certified trainer until they feel you have the necessary skills to advance to the next class Level
1 WOD at $25 per session casually ($12.50 Masters 60+)
or join our box with a
2 WOD's at $33 per week membership ($16.50 Masters 60+)
Unlimited WOD's at $55 per week plus use of our Open Box Time.($27.50 Masters 60+)
Personal Training One on One.
If you would like to reach your full potential in CrossFit and require additional analysis and coaching then personal training is for you.
1 PT at $75 per session.
Teams Our team training can be booked by phone. More info
What are the payment options?
For CrossFit casuals, CrossFit Essentials, Personal Training & Teams we accept payment via cash.
For CrossFit Members attending 2 sessions per week or for unlimited "CrossFitters" we accept payment via direct debit on a fortnightly basis.
Notes:
Fees are subject to change
All prices include GST
Direct Debits can be cancelled after the next fortnightly debit.
Direct Debits can be placed on hold if you are away for an extended period of more then 2 weeks.

If you have any feedback on how do I get started leave a post below

Growth of Sport

CrossFit has evolved in leaps & bounds over the last few years, but no greater progress has been made than over the last 18 months in the sport of fitness. The first CrossFit games in 2007 took place with no pre-qualifying, & had about 20 athletes. In July 2009 One hundred and fifty athletes, chosen in regional qualifiers from around the world, competed in eight workouts over two days. In 2010 to handle the additional athlete interest, "Sectionals" are held as an additional qualifier to the Regional competition where only the top 3 male & females will be eligible to compete in the Games proper. CrossFit is the fastest growing participation sport in the world and is availiable to all athletes at CFP & CFS.

CFP & CFS affiliated at an exciting time for CrossFit. The last 6 months of 2009 produced an inter affiliate "Games Day" every month with CFP's own TOP DOG GAMES in December. CrossFit has become a legitimate sport for those that train here at CFP & CFS.

CFP & CFS have embraced CrossFit as a sport with CFP being the first affiliate in the world (over 1700) to introduce the numbered athlete system.

CFP & CFS has a great team spirit which is not only valued by their own athletes but within the CrossFit Community. Upholding CFP & CFS values and the way they have conducted themselves at games days is something that they can all be proud of.