Lynne's

We decided to stay at the Hotel for dinner tonight as the food has been road tested all week. Lynne was joined by her husband Dave who flew in today, her friends Jesse, Tina, Natasha & Joseph and the CFP crew. We kept moving today so Lynne had a light jog and stretch with Margaret and spent some time relaxing by the pool. At 3pm we went to the home depot centre and had a briefing on the standards of movements for the first 2 WODS. Lynne's first WOD will be at 10am LA time and the 2nd WOD 3pm. If you have any well wishes post to comments and I will pass them on in the morning. 3,2,1 Go Lynne

29/7/2011

WOD (Teams of 4)
For time:
200 Pull-ups
200 Kettlebell swings (A24/16-IB20/12)
200 Double-unders
200 Overhead squats (A43/30-IB30/20)

Only one athlete may be working at a time. The athletes may work in any order they choose. There is no minimum number of reps each athlete must complete. There is a 30min time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

Lynne's final session @ CrossFit Paradiso Venice Beach

With the WODS released early this morning we had the opportunity to work on tactics for WOD 2 @ CrossFit Paradiso, Venice Beach. A 4min Max Rep Clean & Jerk gives you 2 quality attempts with the possibility of a rushed 3rd one so Lynne found her starting point today with a plan for her next 2 lifts depending on how well she lifts the first one. The other thing for us to consider is that weights in the U.S are in pounds not kilos so there could easily be confusion, especially under the stressful environment of competition but Lynne has it sorted with a straight forward simple strategy, she knows her starting point and she knows where she is going.

28/07/2011

Masters WOD 1

Event 1
For time:
21 Overhead squats 95/65lb
21 Hand-release push-ups
150 yard Shuttle run
15 Overhead squats
15 Hand-release push-ups
100 yard Shuttle run
9 Overhead squats
9 Hand-release push-ups
50 yard Shuttle run

Lynne will be battling through this on Friday. Give this one your all Team & I'm sure Lynne would love to hear your comments & any thing that might help during this WOD.

Lynne's WODS are Up

GeoTagged, [N33.83234, E118.25831]

Friday WOD 1
21-15-9
OHS 30kg
Push Ups (Release hands @ Bottom)
140m Shuttle Run,decreasing each round to 100m then 50m

Friday WOD 2
Find 1RM Clean & Jerk in 4mins

Saturday WOD 1
3 Rounds for time
2 Muscle Ups
8 Thrusters 47kg

Saturday WOD 2
Chipper
10 HSPU to 2 Ab Mats
20 Wallballs 6kg/9th
30 T2B
40 Power Cleans 43kg
50 Burpees
60 SDHP 25kg

WOD 2 for Lynne @ CrossFit 310 Redondo Beach

Thanks to Chris for sharing some technique tips on tyre flips and for introducing the CFP crew to Wall Throws. Lynne joined the 9.15am group this morning along with Tysha, Xena, & Margaret. CrossFit 301 had a brutal session yesterday so they were just getting moving today. Lynne did a partner WOD of 50 pullups, 50 wall throws & 100 double unders with Courtney. Tysha & Xena partnered and Margaret was being held back by me. Lynne finished with some snatch @ 30kg and Muscle Ups on Metal Rogue Rings to get used to them. It's a good thing Lynne likes to train in the heat because it is hot here in LA. We are resting this afternoon and will have a light hit out tomorrow.
Coach

Watch Lynne this weekend

GO TO: ESPN3 Live Streaming The CrossFit Games

YADP

Weighted Sled Sprints
Max Height Seated Box Jump

27/7/2011

WOD
400m run
15 TTB
10 Power Clean & Jerk 60/43
200m run
10 Power Clean & Jerk
15 TTB
400m run

FINISHER
3 Rounds
MAX rep Ring Dips
MAX rep Double Unders

26/7/2011

Strength
KB Squat
5-5-5
KB Thruster
(MAX Total kg in 90sec)

WOD
FGB "Growler Style"

Update from Coach

GeoTagged, [N33.83149, E118.29021]

After a long day on Sunday including a 13hr flight, watching a David Beckhams LA Galaxy v Manchester F.C soccer match/re-con of the home depot centre it was an early night for Lynne last night and no training. We woke up around 9 this morning and Lynne, Xena and Courtney just got moving with a 30min steady jog whilst I planned a session at CrossFit Long Beach. We hit long beach at 3 and Lynne did a 3 round 5&5 snatch/hspu WOD with Chad the owner joining in. She trained well, especially the 35kg snatch. HSPU on parraletts proved challenging but manageable. Tomorrow we are off to another box to do a morning session so I will keep you updated with Lynne's training and comp via the blog.
Coach

YADP

KB Squat
5-5-5
KB Thruster
(MAX Total kg in 90sec)

25/7/2011

Strength
Snatch Balance
3-3-3
Snatch
Heavy Single

WOD - 12min AMRAP (Stolen from CrossFit One World)
5 Power Snatch - 50/35
10 KB Swing 24/16
15 Box Jumps 24/16

Post loads/rounds to comments

2 For 1

Skills/Strength
Work a skill or a missed strength session

Teams of 4(2 start on WOD 1 2 on WOD 2 then swap)
WOD #1 (10min Cap)
For Time
45 - OHS - 61/43
225 - Double Under's
*Athlete 1 start on OHS and Athlete 2 on Double Unders
*When athlete 1 drops the bar below ear level you must change elements until total reps are completed

2min Recovery

WOD #2 (7min Cap)
3 Rounds
5 - KB Hang2O - R -24/16
10 - Goblet Squats
5 - KB Hang2O - L -24/16
*Athlete 1 does 5 KB Hang2O R then passes to Athlete 2 without dropping KB.
*When Athlete 2 finishes Hang2O alternate reps of Goblet Squats until 10reps completed
*Athlete 1 does 5 KB Hang2O L then passes to Athlete 2 without dropping KB.

Scoring-Lowest time for team of 4 combined WODS.

Minchinbury Jets U14/1

Session 1-Coaches Veronica & Jody

Warm Up-Rope Drills. Up and Backs, Sit Ups, OHS

WOD-3 Rounds FGB Style SDHP, Box Jumps, Burpees, TTR

Finisher-Max weight Growler over 20m Individual 140kg

Games Days & Team Event at Never Quit

Games Days

With the explosion of CrossFit-the sport of fitness, we seem to be having a games days pop up nearly every week. But the question for us as athletes is which ones should we go to?

If your goal is to just have fun with your team mates from the box then compete in and support as many of the games days as you can like the upcoming games day at Never Quit. Most games days have a beginner and intermediate level as well as Advanced so check with your coaches first before commiting so that you represent yourself and CFP as best you can. Due to the high number of games days, we will not always have a coach or a captain at these games days but a numbered athlete will most likely be there if you have any questions or need a little extra encouragement.
If you want to be a serious contender at the CrossFit Games in Carson, either individually or as a part of the affliates cup team then you have a season of competition now that is planned out by CrossFit with the CrossFit Games in July, the Regionals in May and the opens in March and a series of games days that will be set out by CrossFit St Marys after the CrossFit Games, and this will be a guideline for you to develop towards your goals. Either myself, Glenn or Veronica will attend these games days to help further your development. We still encourage you attend games days to support your team mates and, if your coach thinks it will help your development as an athlete, to compete as well.

Team Event at Never Quit
Teams are registered, We just need 1 team member to pay for the team in whole before the end of the week as set out by never quit.Follow this link for Payment details and Games Day Info

Team Name CFS Intermediate 1
Nathan Lowndes
James Daldy Rowe
Jesse Clark
Belinda Lowndes

CFS Beginner/Intermediate 2
Mark Brown
Braydon Brown
Carolyn Webb
Carla Maripa-Campora

All the best for the games day

21/7/2011

Strength
Front Squat
5-5-5

WOD - 3 Rounds
1 Rope Ascent
2 Rounds of CINDY
(5 Pullups - 10 Pushups - 15 Squats)
3 Hang Power Clean - 60/43
1 Split Jerk 60/43

YADP

KB or DB Split Snatch Heavy Single

Turkish Get Up (Odd object, be creative)

20/7/2011

Skills (Choose one)
Rope Climbs
Muscle Up False Grip through Transition
Strict Muscle Ups

WOD - 60-40-20 (Teams of 4)
Wall Balls 9/6kg & 11/9ft
SDHP 43/30
KB Swings 24/16
*Only 2 people working at any time
*Wallballs are shoulder to shoulder
*Partition reps as needed

19/7/2011

Strength
Clean (Full Squat)
5-5

WOD - 20min AMRAP
20 Burpees
THEN
5 HSPU
30 Double Unders
10 DeadLift 140/100


At the end of every round, alternate between 5 Strict Pulls Ups and a 400 Metre Run, starting with the Pull-Ups.

Post loads/rounds to comments

19/7/2011

Strength
Clean (Full Squat)
5-5

WOD - 20min AMRAP
5 HSPU
30 Double Unders
10 DeadLift 70/90
30 Double Unders

At the end of every round, alternate between 5 Strict Pulls Ups and a 400 Metre Run, starting with the Pull-Ups.

Post loads/rounds to comments

YADP

Power Snatch
3-3-3
OHS
MAX reps @ 75% of heaviest PS

18/7/2011

Welcome to skill of the week. Here you will have the entire week to work on something. No more standing around in that 5-10min window before or after a session. Have fun.

Skill of the week
KB Swing to Goblet Squat

Strength
Power Snatch
3-3-3
OHS
MAX reps 75% of heaviest PS

WOD - 3 Rounds
Run 200m
Max reps Toes through rings
*If partnering up, one Team member performs as many TTR as possible until partner gets back, where they switch.

Post loads/time to comments

Upcoming Games Day

Represent CFS at the Affiliate Showdown

CrossFit Never Quits yearly games day is on the 7th of August out at Prestons. If your interested in being a part of the CFS team this year post your interest and i will put you into a team that best suits your level of development as they have begginer/intermediate and advanced options.

Rego closes on the 21st of July

Coach

Bar WarmUp (5 reps)

Muscle Snatch + OHS + Snatch Balance
Snatch Pull + HPS + OHS + Snatch

Warm Up (2 Rounds)
5 Box Jumps
1/2 Gasser

WOD
Run 800m
30 Snatch
Run 800m

14/7/2011

Skills/Strength
Anything with a KB or DB
Examples are H2H KB, TGU, Snatch, Clean etc

WOD - 4 Rounds
400m run
15 Box Jumps (High)
5 G2O KB (Right arm) 24/16
5 G2O KB (Left arm)
MAX pushups (Release at bottom)
*On rounds 2-4, you can perform pushups at any stage of the round.

**Box Jumps are jump for jump
**Partner A performs G2O whilst partner B does pushups.

YADP

Front Squat
5-3-1
MAX Broad Jump from deep squat

13/7/2011

Strength
Front Squat
5-3-1

WOD - 20min AMRAP
12 KB Swings 24/16
12 KTE
10 Wall Balls (Shoulder 2 Shoulder)
1/2 Gasser
*One person does KB Swings whilst other does KTE, then switch. If one finishes before partner, they must wait.

Post loads/rounds to comments

12/7/2011

Strength
Snatch Grip Deadlift
5-3-1
5 Attempts - Find MAX Height Box Jump

WOD - 12min AMRAP
5 Deadlifts - 120/90
10 Ring Dips (or MAX reps if less than 10)
20 Double Unders (30 seconds MAX)

YADP

Jesse 1rm 80kg. Imagine when he stops bending his elbows early. He is spending the next half hour doing drills. Lookout for the pound for pounds lifts coming again soon.

Thats Better

Strength-10min Limit Squat Clean Find a Heavy Single then Squat Clean 75% of Heavy Single every 30secs for 7mins

11/7/2011

Strength-10min Limit
Squat Clean Find a Heavy Single
then
Squat Clean 75% of Heavy Single every 30secs for 7mins

WOD-3 Rounds
CFP 200m Run
21KB Swings 24/16kg
12 Pullups

8/7/2011

Strength/Skill
Strength
OHS
3-3

Skill
D/Bell or KB Split Snatch

WOD - 3 Rounds
15 bar facing burpees
15 overhead squats (43/30)
15 knees to elbows
THEN
100 D/Us or MAX REPS IN 90seconds

7/7/2011

The Box was Busy tonight with 12. Rowan, Braydon and Harley joined the group.

Strength (25min limit)
Power Snatch
(Find Heavy Single)

WOD - 6 Rounds
3 Power Snatch - 75% of Heavy Single
Max Ring Dips
*Work in pairs & record combined Ring Dip reps

Post loads & reps to comments

YADP

James at the top of his first muscle up

Thruster
5-5-5

6/7/2011

WOD - 20min AMRAP
5 Hang Squat Clean 60/43
7 TTB
1 Rope Ascent
*At some point, during the AMRAP you must complete
1 Growler Run - 60/40
1 400m RUN
1 300m ROW

PARTNER OPTION:
*Double the reps.
*Only one person working during HPC, but can partition reps as needed.
*Both can perform TTB at same time

5/7/2011

Strength (25 min limit)
Jerk (Split or Push)
Find Heavy Single

WOD - 5 Rounds (CrossFit Football)
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Partner Option:
*Only one person working at any time. Turn for turn.

Post loads/time to comments.

YADP

Strength
Deadlift
3-3-3
Perform Handstand Hold between sets

4/7/2011

Strength
Deadlift
3-3-3

WOD - 3 Rounds (Main Page)
12 (Each athlete) Front Squat 60/43
12 Burpee Pullups

*One athlete performs Squats & the other performs Burpee Pullups. If the person squatting is to finish first, they remain standing with bar in rack position (Triceps must be parallel to ground)

Post loads/time to comments

Invitation to all CFS & CFP Athletes

Hi Team,
Glenn and myself would like you to join us at CFP 5.30 saturday the 2nd of July to watch the footage we took from the CrossFit Opens. It was a great journey, so many great things happened during the 6 weeks and we wan't to share the experience with you all. We will be making coffees and serving cake from 5.30 with the viewing kicking off at 6pm. Having 2 great teams like CFP & CFS we know you will want to contribute, but let us entertain you to say thankyou for your efforts & support during the opens, regionals & in helping prepare Lynne for the CrossFit Games. If you want to bring anything, bring yourself and a comfy seat if you find boxes are only good for doing box jumps on.
Lynne has helped organize an after party at OSSO Steak & Ribs in Panthers as well with platters of food like Roast Duck shank with coriander salad, Pork Belly with fig jus, grilled prawns with lime aoli, assorted mini quiche, smoked salmon on melba toast, marinated chicken fillet skewers & pork ribs in honey glaze. Sounds good. The after party is $45 per head for the food and knowing the cocktail list and the quality of them you probably want to bring a little bit more. OSSO can accomodate 30 people for the after party. If you have put your name down on the list Lynne organized, payment for the party can be fixed up at your next session.

Looking for a great night,

Thanks

Jody

1/7/2011

Bar WarmUp (5 reps)

Muscle Snatch + OHS + Snatch Balance
Snatch Pull + HPS + OHS + Snatch

Warm Up (2 Rounds)
5 Box Jumps
1/2 Gasser

WOD
Run 800m
30 Snatch
Run 800m

Post load/time to comments