30/11/2010

Strength
Jerk 3 @ 80%, 3 @ 85%, 3+ @ 90%

WOD-Teams of 3
Partner Wall Balls Max Reps whilst completing 60, 45, 30, 15 Double Unders

* Team mates A & B complete as many side by side wall balls as possible whilst Team mate C starts on Double Unders.
* Athletes can change elements at anytime until the 60, 45, 30, 15 reps of double unders as a team are completed
* A change must be made, if not already after the 60, 45, 30, 15 to avoid one person completing all double unders.

Scoring- Divide Time it takes to do double unders in seconds by total reps of wall balls to give you 1 Wall Ball Shot every X amount of seconds.


Stabilization
3 x MAX reps T2B (1 min rest between sets)

The Bear

WOD The Bear (Do this as an individual or in pairs)

The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting Rxd weight is 35/25 and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.This is the complex to be completed:

Power Clean
Front Squat
Push Press
Back squat
Push Press
(Aim to be at MAX load by round 4 or 5)

You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it.

26/11/2010

strength

Deadlift

3-3-3
70%-80%-90%

WOD 12min AMRAP

5 KB G2O 24/16

5 HSPU

100m Run

Stabilization

OHS @ 3/4 Bodyweight

Post to comments

Foodee Project

You would of noticed the the link on the right for "Meal of the day" hope you find this new resource of some value. It came about from Matthew Lucas from CrossFit Southwest in Tempe Arizona & in true CrossFit style was happy to share with the community. I have an extract from an email he sent us. Let us know what you think & dont be shy in contacting Matthew to let him know also.

I want to share something we have been using with great success at our gym that I have been developing over the past several months called the Foodee Project.

One of the main concerns our members have with trying a new diet or lifestyle as outlined by the paleo or primal-style diets is they don't know where to start. We can give them great, compelling articles and research on the merits of these diets, but without a good source of easy, delicious recipes, people often waiver and fail. It is our job as coaches to make sure we give our clients every possible opportunity to succeed! Instead of assuming members will seek out their own healthy recipes, why not bring the meals to them?

The Foodee Project brings the best of the web's recipes for a paleo/primal diet to one central location. The "Meal of the Day" is a widget we have developed for the Foodee Project to make these recipes readily available to your members. All you have to do is insert a snippet of code into your website or blog and it automatically delivers a new paleo/primal friendly meal to your site every day.

Matthew Lucas

25/11/2010

Strength/Skills
Strength; Either work Squat or Clean
Skills; Work one skill you suck at & one your comfortable with

WOD 21-15-9
Back Squat 50/40 (40/30)
Burpees
THEN
30 C2B Pull Ups (As a team)

*Only 1 person working Squats at any time & partition reps as needed as long as 21-15-9 reps are completed by each team member before moving to Burpees.
*For Back Squats, the bar must be Cleaned then placed across back for squats then jerked overhead & placed back in front. No dumping off back, or rep wont be counted.
*All team members can perform burpees at once.
*Only 1 person working on C2B pullups, but divide reps as needed. Just get it done!

Mobilize
Iron yourself out

Post to comments

24/11/2010

CFS WOD tonight Rocked on to Shogun by Trivium. Upload your WOD music to the CFS playlist

Strength
Clean
5-3-1(or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm

WOD 3 Rounds
1 Full Gasser
16 Power Cleans 80/50
9 Jerks 80/50

*Both athletes complete the Gasser at the same time
*Only One person working at any time
*Partition reps as needed (Rep nbrs are team total, not each)
*Bar cant touch ground on Jerks once 1st rep has begun

Stabilization
Turkish Get ups 3 sets Max reps (Go Heavy)

Post loads/time to comments

REST DAY

For Those Coming In To CFS
Strength/Skill (20min)
Strength: If you were not in yesterday, work Squat
Skill: Eg; Handstands, Muscle Up, Any Olympic Lift (40% of 1rm MAX)

WOD 1-Individual
Tabata Thrusters 30/20 (For 12 intervals)

REST 5mins

WOD 2-Teams of 2
6min AMRAP
6 Ring Dips
8 Box Jumps 24/20

Stabilization
3 sets of 10 Prisoner Stand Ups (Eyes shut)

Post to comments

22/11/2010

Strength
Squat
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm

WOD
In Pairs, Every minute on the minute for 12 minutesThe 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

Compare: HERE

Stabilization
3 x 20 Ring Push Ups
(If you cant do 20 reps unbroken, do Max reps)

Post loads/score to comments

Rest Day

Our very own Pukie. Thankyou to Belinda and Nathan who donated it to CFS

FOR THOSE COMING IN TO CFS

Strength
Jerk
5 @ 75% - 5 @ 80% - 5 @ 85%

WOD
Start with a CFS 200m run
THEN
3 Rounds of;
2 Rounds of CINDY
5 Pull Ups
10 Push Ups
15 Squats
5 Shoulder to Overhead 60/45
THEN
Finish with a CFS 200m run

Mobilization
3 x Handstand walk x 10m

Post loads/time to comments

18/11/2010

Strength
Deadlift - Deload
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm

WOD 15-12-9
Thrusters 55/40
*Waiting Team mate performs max Ring Dips
*If the "Thruster bar" is on the ground then the dips dont count
*Both Team members must be working at same time.

Stabilization
OHS @ 3/4 Bodyweight
MAX Reps

Post loads/time to comments

17/11/2010

Strength/Skills
Catch a missed Strength Session
Work skills

WOD 3 Rounds (Individual)
10 Power Snatch 45/35
15 KB Swings 24/16
10-15-25 metre shuttle

Stabilization
30 Pistol Squats

Post times to comments

16/11/2010

Strength
Power Clean
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm

WOD-Teams of 3
15 min AMRAP
5 Ring Dips (If you have a Muscle Up, set rings high & start your first dip from a MU)
20 Double Unders
5 Box Jumps

*Each team member starts at one of the 3 elements until competing designated reps. When completed move onto next element.
*Can't start the next element until team mate is finished.
*When each team member has finished 1 element each that consititutes 1 round for the team.

Stabilization
3 Max reps T2B (1min rest between sets)

Post loads/time to comments

Rest Day

Mobility WOD

Strength
Squat
5-5-5(or more)
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm

WOD
Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.

You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.

*Pull Ups can be performed with both team mates at same time
*FOR WALL BALLS: Both Team mates stand side by side & go rep for rep
**Eg; Both team mates complete their 10 Pull Ups each then go to perform Wall Balls & will do 1 Wall Ball each, before going back to the bar & doing 9 Pullups each etc..

Post loads/time to comments

12/11/2010

CFS Crew warming up for "The Holy Trinity"

WOD - (The Holy Trinity)
12-9-6 @ 60/40 (12min cut off)
Power Snatch
OHS
Thruster

*Option is to be done individualy or as a pair
*If done as a pair, the bar cant touch ground between movements

Stabilization
Perform MAX reps in 2min of "Sit up & Get up"(Start by doing a sit up, then stand straight up after completing the rep, without using hands to assist)

Post times to comments

Rest Day

For those coming in to CFS

Strength
Deadlift
5-5-5-5
Practise HPU/Handstand Holds between every set of Deads

WOD 3 Rounds
Run 400m
15 Push Jerk 60/45
10 KB Swings 24/16
(This is designed to be a fast paced non stop WOD. Scale run distance as needed to finish sub 11min MAX)
*Start & finish run together
*One person working on Jerks & the Other performs Swings, then rotate & that is one round

Stabilization
Max Hover

Post loads/time to comments

Filthy Fiddy CFS Style

WOD
"FILTHY Fiddy" (45min Cap)
For time:
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions or 50 Good Mornings 20kg
50 Wall ball shots (9kg ball)
50 Burpees
50 Double unders

*Only one person working at any time
*Partition reps as needed
*One person MUST be working all the time (If both team members are caught standing still for any time longer than a transition is necessary) A penalty will happen (Coaches choice)

9/11/2010

Strength
Squat Clean
3-3-1-1

WOD - All in
"Lizzie"
12-9-6-3
Power Cleans 84/50
Ring Dips

Rules- All team members must complete their 12 reps of power cleans before moving onto the ring dips. When all team members finish their ring dips then move as a team back to the power cleans for the round of 9 until all rounds and reps are completed in this fashion.

Scoring- For time.

CLICK TO COMPARE

Post loads/time to comments

8/11/2010

Strength
Back Squat @ (Bodyweight)
4 Sets Max reps



WOD 20min AMRAP (With a 400m run every 4 min, starting with a run)
3 Front Squats 100/60
6 Push Ups (Release hands Bottom & Top)


*Both Athletes are to be on the same bar for front squats
*Both Athletes can perform Push Ups at same time

Stabilization
Every min on the minute for 5min perform 20 situps

Post loads/rounds to comments

5/11/2010

Skills/Strength
Spend 15 min on a lift you missed
OR
15 min of Mobility drills

WOD 4 Rounds
20 KB Swings 24/16
5 x 1 arm KB Thrusters Left Arm 24/16
5 x 1 arm KB Thrusters Right Arm 24/16
5 Mountain Climbers

*One person working at any time with KBs
*When one athlete is doing KB Thrusters the other does a squat hold
* Both athletes can work Mountain climbers at same time

Stabilization
3 x 5 Turkish Get Ups (Be adventurous)

--------------------------------------------

Time to check out the market

If you havn't been to Hawkesbury's Harvest's then it's time to check it out. They are on at Penrith near the Joan Sutherland Performing Arts Precinct on the first Saturday of every month (This Saturday). They are also on at Castle Hill Showground on the 2nd & 4th Saturday of every Month.
There is something for everyone at the Hawkesbury Harvest Farmers & Fine Food Markets.
The defining feature is that all the produce you'll find there is made, grown & produced by the stallholders. This means that you can ask about where your food comes from & the best ways to cook it & eat it.
Shopping at the Hawkessbury Harvest markets supports our small, local & regional farmers.
I have been purchasing various produce for some time now from these contacts & if your serious about getting healthy & going to the next level then check this LINK out.
If you need the accountability of one of the CFP experts to help navigate you to success then come & see any of the Coaches.

Post to comments

4/11/2010

Strength
Power Clean
5-5-3

WOD 21-15-9
Back Squat 60/45
Double Unders x 3 (eg; 1st round = 63)
KTE

*Only one person working Squats at any time
*Rotate in reps of 7 each on first round 5 & 3 in next etc
*Reps for DUs are as a TEAM, so its 63 in total for both athletes & both can work at same time
*Both can work KTE at same time & its 21-15-9 reps each

Stabilization
3 x Max Reps Sit Ups in 45sec with plate overhead (Newy Made Of Steel)REST 15sec between sets

Post loads/time to comments

3/11/2010

Strength
Snatch
3-3-1-1

WOD 4 Rounds
8 Power Snatch 60/40
5 Pull Ups
200m Run

*One team mate does Power Snatch whilst other one does Pull Ups, then switch.
*Both Athletes run together

Rest Day

Bodies Everywhere

FOR THOSE COMING IN TO CFS

Strength
Deadlift
5-5-3-3

WOD 15min AMRAP (Male/Fem, if poss)
5 Push Press (Each athlete)50/35
20 Box Jumps(Per 2 person team, partition as reqd) 24/20
5 Burpees (Each athlete)

*Only one person to perform Push Press at once (Resting person to rest in Rack)
*Both athletes can work at same time for Box Jumps
*Same for Burpees

Post loads/rounds to comments

1/11/2010

Click for Mobility WOD

WOD 5 Rounds
6 Squat Cleans 60/40
12 KB Swings 24/16
18 Push Ups (Lift hands at top of rep)

*One person working on Cleans at any time
*Same for Swings
*Both Athletes can perform pushups at same time

Stabilization
3 x Max reps T2B