YADP

Josh Squating Corey

OHS & BACK SQUAT-Odd Objects

CONDITIONING
Run 1.4km Sprint Corner to Corner

2min Transition

3Rnds
6 Back Squat - Odd Objects
1 Strict Pullup
6 Front Squat
3 Strict Pullups
6 Back Squat
5 Strict Pullups

(Use a combination of MIXED GRIPS & throw some Rope pulls somewhere in the mix)


Individual or Teams of 2

STRENGTH
Deadlift - 3@85% - 3@90% - 3+@95%

CONDITIONING
Run 1.4km (Sprint From Corner of Galipoli to Mamre Road)

Teams of 2-Athlete A & Athlete B will sprint together

2min Transition

3Rnds
6 Back Squat - 3/4 BW
1 Strict Pullup
6 Front Squat
3 Strict Pullups
6 Back Squat
5 Strict Pullups

Teams of 2-Once the bar leaves the ground for the first back squat it can't touch the ground again until the end of the 3 Rounds.

(Use a combination of MIXED GRIPS & throw some Rope pulls somewhere in the mix)

Individual or Teams of 2

Work Rest
(A) 5 Rounds
MAX Rep G2O 80/50 - 30sec
Rest 30sec
MAX Rep Lateral Bar Burpees - 30sec
Rest 30sec

Teams of 2-Athlete A Starts G2O whilst Athlete B Rests 30secs then they swap. Same for Burpees

Skills 20min

(B) For Time
5 KB Thruster 24/16
Sprint 2X30m Flying Start
Rest 30sec
10 KB Push Press 24/16
Sprint 2X30m Flying Start
Rest 30sec
15 Chest Slapping Pushups
Sprint 2X30m Flying Start
Rest 30sec
20 KB Swings 24/16
Sprint 2X30m Flying Start

Teams of 2-Athlete A Starts & Finishes thrusters then hands over KB to Athlete B to complete thrusters. They then complete the sprints together. Athlete B will start Push Press first then hands to Athlete A and they sprint together. They will complete Pushups & KB Swings together but will sprint at the same time.

*Mark out a 40m run with a cone at 10m into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 30m mark. Sprint the last 30m at full speed. Stop then turn around & Sprint the return leg.

10 Things To Improve Your Clean & Jerk" by Sage Burgener

Individual or Teams of 2

STRENGTH
Squat Snatch
5 @80% - 5 @85% - 5+ @90%

WOD
15-12-9 or 30-24-18
Hang Power Snatch
Ring Dips
Pullups

YADP

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

Click to Compare to last time you did this movement

Who will be Captain Caveman?

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman Founder of CrossFit

Josh, a young racing car driver from our Youth Athletic Development Program asked me what type of foods he should eat to reach his target weight for driving. I thought it was about time we chatted about the types of foods the group is eating to fuel the deadlift & do the pullups, run & row hard and fast. I wanted it to be simple and there is nothing more simple then the Caveman diet or Paleo

So today i came up with a one day challenge. Eat a cavemans diet all day wednesday, meat and veges,nuts &seeds, some fruit little starch and NO Sugar, we will then blog the foods and the athlete that has eaten the most like a caveman will be known as Captain Caveman until the next challenge.

I am hoping the YADP do a bit of reseach, (i know the Penrith YADP with Glenn) did and come back to me with plenty of questions. I wonder how they will survive a day without sugar.

Individual or Teams of 2

CFS LAB RATS FIRST SESSION. A GOOD MIX OF CFS&CFP ATHLETES

WOD-Individual or Teams of 2

3 Rounds(30min Cap)
30 x Wall Balls (9/6kg) 11/9ft
20 x Toes to Rings
30 x Box Jumps 24/20
2 x Rope Climbs

Within 5min of finish or from 30mins
Find Max weight & reps OHS in 2 attempts.
Score is reps X weight

IMPORTANT SCHEDULE CHANGE

Just a Reminder that the 6am & 9.30am sessions on Tuesdays & Thursday and the 7am session on saturday normally run at CFP will now be run at CFS. This gives the CFS lab rats & sunshiners a chance to train at their home box a couple of days a week.

Crossfit Aphesis - Last One Standing "Beyond Failure"

This Event is an individual [RXD/Int/Beg] and a teams event [4 athletes], at CF Aphesis, on the 6th Novemeber.

Although there is only 1 WOD for the teams event, it's a good event for anyone who wants to compete, but are a little unsure and if anyone is superkeen, you can compete in both the teams and individual.

Unit 15/13 Swaffham rd, Minto

Click here for registration details

Swartz's CrossFit Melbourne - 2011 Challenge

Premier Event in Melbourne, Swartz's CF is hosting the 2011 Challenge on the 6-7 November. 904 Glenn Huntley rd Caufield, Sth Vic.

It's an individual event catering for the RXD athlete and also has a Masters [45+].

Click here for Registration an follow the links

YADP

Power Clean & Jerk
3-3-3

Individual

Strength
Back Squat
5 @80% - 5 @85% - 5+ @90%
Strict Press
5 @80% - 5 @85% - 5+ @90%
*Perform Strict Press in between sets of Squat

WOD
In 5 min find max rounds of 30 Double Unders or MAX reps if less than 30
1min transition into
3 Rounds
4 Front Squat + 3 Push Press + 2 Push Jerk + 1 Split Jerk @1/2 Body Weight
1 Bar M/U into 5 KTE
Sprint Honest 200m

Crossfit Newcastle - Made of Steel 2011

Crossfit Newcastles Annual games day is on again, 29-30 October
1 Stephen St Georgetown
Newcastle, NSW 2298
This will be a great weekend, with a good showing from the CFS Team

Click here for Registration Details

Crossfit Athletic - Battle of the Beaches

It's on next weekend Subday 9th Oct
Warehouse 15, Tradewinds Precinct
10 - 18 Orchard Rd
Brookvale

Click for Registration Details

YADP

K/B Thruster 3-3

Rope Climb Technique

Individual

STRENGTH
Squat Clean
5 @80% - 5 @85% - 5+ @90%

WOD-Teams of 4
(Every 3min for 3 Rnds, REST 2min between Rnds)
100m Run Tags
1 Rope Climb 15/12
5 Burpees (15cm touch on jump) Tags
MAX rep KB Thruster (Max kg is score)

REST 3min

Run 1.6km (8min cap)

Crossfit Games Days

Since the finish of the Crossfit opens, there has been a games day at a Crossfit Box every month.
The following games days have been released.
9 October. Crossfit Athletic (Northern Beaches)-Battle of the Beaches
30 October. Crossfit Newcastle -Made of Steel
6 November. Crossfit Aphesis (Minto)-Last Man Standing, teams event
27 November Crossfit South West Sydney (Campbell Town)
I'll post links to the registration as they open.

Teams of 2

STRENGTH
Deadlift
5 @80% - 5 @85% - 5+@90%

WOD-Teams of 2
1 deadlift @85%
1 round of Cindy (5 pull-up, 10 partner push-up, 15 air squat)
2 deadlifts
2 rounds of Cindy
3 deadlifts
…continue up the ladder as high as possible in 15. Scored in total reps

POST TO COMMENTS

YADP

Strength
Deadlift - 5rm

WOD-4 vs 4
Three rounds of:
Wall-ball, 9kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 30kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 30kg (Reps)
Row (Calories)

Fight Gone Bad

Woody, Mick D & Dave

V

Gab, Kerry B & Tasia

Three rounds of:
Wall-ball, 9kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 30kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 30kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Teams of 2

Strength
Snatch Complex use 50% of Squat Snatch true 1rm
10min to warm up
1min on - 1min rest For 5 working rounds, focus on SPEED through the middle
Power Snatch + 2 Hang Power Snatch + 3 OHS
(No dropping bar during complex, but can stop & re grip after last OHS into 2nd rnd)

WOD-Teams of 2
With a continual running clock
Within 4 mins Both Athletes complete 400m Run + Max Reps Pullups
Rest 1min
3 Rnds (8min cap)
8 HPS 43/30
16 KB Swings
5-10-15-10 Shuttle
13 min mark
Within 4 mins Both Athletes complete 400m Run + Max Reps Rope Ascents

(If you dont complete the 3 rounder within 8min, simply record your reps & start the 400m run, If an athlete doesn't complete the run within 2mins their partners reps for pullups or rope climbs wont count)

19/9/2011

STRENGTH
D/Bell or K/Bell Strict Press
3 x 10 + 30sec Handstand holds straight after every set

1min on 1min off for 5 rounds
10 KB Front Squat + 5 MAX Height Box Jump
*Pick a weight that you can do the 10 Front Squats within 30sec

WOD 1 - All In 10min limit
(Once you start your 1st Deadlift you can't drop bar till your last HPC or start round again)
5 Deadlift + 4 Hang Power Clean 70/50
15 TTB
4 Deadlift + 3 Hang Power Clean
12 KTE
3 Deadlift + 2 Hang Power Clean
9 TTB

(It's no Typo. The middle gymnastic round is KTE so stay focused when your approaching the bar)

WOD 2- All In
? Burpees

(Everytime you come off the bar for the gymnastic round it is 1 burpee each time)

YADP

Power Clean
Find a Heavy Single (15min cap)
THEN
85% of that, Perform 3 reps on the Minute for 10min
previously performed on 17/8/2011 at 80%

Blackjack

Strength
Clean Complex
10min to warm up then Perform On the Minute for 7min, starting with 1 cycle the first minute, then 2 the next & so on. Restart from 1 again if you have any incomplete rounds.
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean 60/43

Conditioning
Partner Up
Run 400m
Perform Max Rep Pullups
NOTE: First person from run can start pullups straight away but must be still on bar when partner completes run. Once both partners have completed the run you must get on the bar. Both can do pullups at same time.

Recover

See where it all began

Blackjack (25min cutoff)
Push Ups 20-19-18-17.....5-4-3-2-1
Sit Ups 1 - 2 – 3 – 4 -5 – 6....17-18-19-20

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15/9/2011

WOD-teams of 4
160 Power Snatches + 24 Split Jerks + 30 sec. Plank Hold no feet on ground

120 Power Snatches + 40 Split Jerks + 40 sec. Plank Hold

80 Power Snatches + 56 Split Jerks + 50 sec. Plank Hold

40 Power Snatches + 72 Split Jerks + 60 sec. Plank Hold

*Use KB; reps are to be performed using each arm.

YADP

Strength
Deadlift
1 Arm - 1 Leg Deadlift - Use KB or D/Bell
(Work to 5reps each arm & alternate between same arm, same leg & opposites)
THEN
Double the weight & Perform Tabata Deadlifts

14/9/2011

Strength
Deadlift - Deload Week
1 Arm - 1 Leg Deadlift - Use KB or D/Bell
(Work to 5reps each arm & alternate between same arm, same leg & opposites)
THEN
Double the weight & Perform Tabata Deadlifts

Conditioning WOD Work - Rest
Every 3min for 15min (5rnds) perform

10 Front Squat (Unbroken)
Bear Crawl Agility
10 Box Jumps (Alternate Heights) 30+26/24+20
5-10-15-10 Shuttle

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Mini Eva

WOD - 26min Cap
5 Rounds
Run 400m
15 KB Swings 24/16
15 Pullups

Post to comments

Bear Crawl Challenge

Young Callum working hard

After a non-event in the first challenge the YADP fired first shot with 85laps @ 70kg over a pulling distance of 10m.(16m cone to cone).

YADP

Lachy shows pretty good flexibility in his squats. Only 1 inch to go Lachy

Thruster
5-5-5

12/9/11

STRENGTH
Squat Snatch
1 @85% - 1 @90% - 1+ @95%

WOD -15min Ladder
1 OHS 50/35
1 round of (5 M/U or 5 Ring Dips 10 push-up, 15 air squat)
2 OHS
1 round of (5 M/U or5 Ring Dips 10 push-up, 15 air squat)
3 OHS
Continue up the ladder as high as possible in 15min

Team Training

Team Training will kick off tomorrow at CFP 10:30am however the Numbered Athlete "Input Meeting" will be next week as Jody is away this Saturday.

Tomorrows Team session will be an opportunity to hone some individual skills & test your limitations etc.
It's going to be great getting that "Team" buzz on a Saturday again.

9/9/11

STRENGTH
Back Squat
1 @85% - 1 @90% - 1+ @95%
Strict Press
1 @85% - 1 @90% - 1+ @95%
*Perform Strict Press in between sets of Squat

WOD
Run 800m
30 Deadlift
20 Hang Power Snatch
10 Shoulder to Overhead
Run 800m

Note: Weight on bar must be same on all movements

OPTIONAL FINISHER
Death By Pullups (In a Hurry)
Do 2 pull-up the first minute, 4 on the second minute, 6 on the third etc. continuing as long as possible.

8/9/2011

STRENGTH
Squat Clean
1 @85% - 1 @90% - 1+ @95%

WOD
15 - 12 - 9 - 6 - 3
Hang Power Clean 60/43
Bar Facing Burpees

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YADP

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

MAX REPS

SKILLS
Ropes: Climbing & Skipping

WOD - 20min AMRAP
**MAX
Double Unders
OHS
Pullups (Pushups)

THEN
Run 400m + 1 Rope Ascent

Finish with Pullups the 1st Rnd then Alternate Pushups
**Mistake Clause
If you make a mistake on any Attempt or are not happy with result, you can re - attempt. But you must run a 1/2 Gasser (At Speed) You only score your higher rep attempt. Not both.

Post to comments

6am Vs 9:30am Vs PM, CFP & CFS

STRENGTH
Deadlift
1 @85% - 1 @90% - 1+ @95%

WOD - 4 Rounds
5 C2B Pullups
10 Pullups
5 Goblet Squats 24/16
15 KB Swings 24/16
5 Goblet Squats

*Challenge
In last Half hour of session group does AMRAP of 10m Bear Crawl with Growler. Use average body weight of who ever attends.

YADP

Deadlift
3, 3, 3, 3 @ 85 - 90% (3-5 min rest)

Supine Ring Pull Ups
3 x 12 (1 min rest)

5/9/2011

Strength
Squat Snatch
3 @80% - 3 @85% - 3+ @90%

WOD
15 HSPU
Light PS "Isabel" 43/30
Run 800m
Lighter "Isabel" Rxd, deduct 10/5kg (No misses or start again. 3 strikes & move on)
Run 400m
*If you have 3 misses on "Lighter Isabel", when you move on to the run, ONLY run to the turnaround point 200m then WALK back the remainder. Use this time to think how you would approach "Lighter Isabel" if you had it over.

Post loads/time (thoughts if any) to comments

2/9/2011

STRENGTH
Back Squat
3 @80% - 3 @85% - 3+ @90%
Strict Press
3 @80% - 3 @85% - 3+ @90%

WOD
CINDY on the Minute for 7min
5 Pullups
10 Push Ups
15 Squats

REST 3min

3min AMRAP
5 Push Press 50/35
5 Wall Ball 9/6kg

REST 90sec

2min AMRAP
5 Box Jump 24/20
5 Burpee

Post loads/scores to comments

1/9/2011

WOD

1 X 800m
Rest 2min
1 X 400m

30m Growler Pull
Return Growler Push

3 D/Bell G20/Arm + 3 Pushups

*One person does Growler & Other does D/Bell AMRAP