YADP

Back Squat-Find a Heavy single

Individual

WOD#1
With a 8min running clock ticking
In the first 2min perform
Max Reps Dead Lift 100/70
THEN
Run 400 Meters
Max Rep Double Under Crossovers whatever time is left on 8 Minute Clock
Dead Lifts = 2 points Double Under Crossovers = 1 point

rest 5 mins then

WOD#2
15-12-9
Wall Ball
TTB

Made of Steel 2011

James getting ready to take on the other athletes in the top 10. With a finish of 6th after 3 benchmark workouts back to back he is destined for a bright future in CrossFit. CFS had many highlights over the weekend. Brownie, who has stepped it up a notch in his training finished 39/65. Kerry Brooks who in her first comp finished 33rd, Jesse Clark who had the whole crowd enthralled in his battle with the OHS WOD finished 59th just ahead of Dave Giles, another first time competitor in 60th. Thankyou to the team at CFS for a great weekend and allowing me the opportunity to play a small part in your goals and dreams as athletes. Thankyou to Glenn & Veronica for helping to prepare the athletes.

FRAN

Tamara learning the thruster

STRENGTH
OHS - 5-5-5

SKILL COMPLEX
Burgener WarmUp

WOD (5min Cap)
PVC FRAN 21-15-9
Thrusters (PVC PIPE)
Pull Ups (Band)

*Yes your reading it right. You must choose a band That allows you to do Pullups unbroken

Individual or Teams of 2

John & Kylie joined the 7.30am session at CFS. Their son Lachy trains in the YADP.

WOD #1 IndividualRun for 4min in one direction then turn around & try & make it back in less time.
RECOVER 2min
Partner Up & Perform 5 Band Sprints.

WOD #2 Individual8min AMRAP
10 DB/KB Push Press/Jerk AHAP
20 Skipping Crossovers
10 C2B Pullups

Push Press/Jerks must be done unbroken.

WOD #1 Teams of 2Buddy Carry 2min in one direction then turn around & try & make it back in less time.
RECOVER 2min
Partner Up & Perform 5 Band Sprints.

WOD #2 Teams of 28min AMRAP + Max Reps
10 DB/KB Push Press/Jerk AHAP
10 C2B Pullups
+
MAX Skipping Crossovers

Scoring-AMRAP + Max Skipping Crossovers

*Athlete A will perform max skipping crossovers until Athlete B completes 10KB Push Press/Push Jerks & 10 C2B pullups then they will swap

YADP

Find 1RM Power Clean

Individual

Smoking

SkillsCompetition Athletes Have choice of Strength

Skills: Rope Climbs & Progression + Ring Work: Dead Hang into inverted hold

WOD - Individual
7 Rounds
1 Rope Ascent (2 Pumps)
7 G2O - 43/30
7 KB Swings 32/24
10m Growler Push (Low)
7 Ring Dips

Optional Finisher
Dead hang on rings & go into an inverted hold for 2sec. 5reps/set x 3 sets (Rest as needed)

4 vs 4

Rookie PB Back Squat

STRENGTH

1RM Squat

WOD-3 Rounds
1 min MAX Relay Bear Crawl in Metres
1 min MAX Chest Slapping Pushups or Push Ups
1 min MAX rep STRICT Pullups
1 min MAX KTE

Scoring-Max Reps

*Athlete A performs max reps then Athlete B performs Max reps etc until 1 min mark then all athletes move onto next element.

WOD-2-5min AMMAP

Scoring-Max Metres

*Athlete A rows max metres for 1min then Athlete B rows till 2 min mark until all athletes complete row at least once.

YADP

Deadlift 1RM

Individual

STRENGTH
Deadlift 1rm

WOD - 3 X 5min Rounds
Rnd (1)
Run 800m + 20 D/U +MAX Wallballs

RECOVER 90sec

Rnd (2)
Run 400m + 10 Wallballs + MAX D/U

RECOVER 90sec

Rnd (3)
Run 200m + MAX Pushups (Everytime you rest, perform 1 X MAX Height Box Jump)

Individual

SKILL'S
KB Snatch
TGU
H2H

WOD
(A) - 2 Rnds
5 KB Snatch + 1 (Reverse) TGU
5 KB Snatch + 1 (Reverse) TGU
2 Box Jump & Pistol Down
10 Wall Ball 9/6kg 11/9ft (Unbroken)

(B) 3 min Clock for 3 Rnds
10 KB SDHP 32/24
Run 400m

Individual or Teams of 2

STRENGTH-Deload WeekD/Bell Thrusters AHAP
7 Rnds of MAX reps in 30sec with 1min recovery
(Weight must not be Put down during 30 seconds of MAX reps)

WOD-Individual
(A) 12 min AMRAP
3 Power Snatches 60% 1rm
2 way Bear Crawl 10m
6TTB

(B) 4 Rnds for Time
6 Lateral Hops
Sprint 30m

WOD-Teams of 2
(A) 12 min SECONDS/REP
3 Power Snatches 60% 1rm
2 way Bear Crawl 10m
6TTB

Scoring-Reps/Second

*Athlete A will complete 3 Power Snatches & 6 TTB whilst Athlete B completes their fastest 10m bear crawl 2 ways.

(B) 4 Rnds
Max Lateral Hops
Sprint 30m

Scoring-Max Succesful Lateral Hops

*Athlete A will perform Max Lateral Hops until Athlete B from All teams finishes their 30m Sprint. They will then swap.

Teams of 2

(WOD)
2 Min Max Handstand Push Ups
rest 2 Min
2 Min Max Row Meters
rest 2 Min
2 Min Max Chest 2 Bar Pull Ups
rest 2 Min
2 Min Max Double Unders
rest 2 Min
2 Min Max Ring Dips
rest 8 Min
Run 1600m for time

*Because of limited Rowers, some athletes can start staggered or at a different element.

CF Newcastle "Made of Steel" Update

Registration Closes Midnight tonight.

Individual or Teams of 3

Strength-Deload Week
10mins to Warm-Up
Within the 1st min complete
1 Power Clean,1 Front Squat,1 Hang Squat Clean
Within the 2nd min complete
1 Power Clean,1 Front Squat,1 Hang Squat Clean x 2
Add 1 complex every min for 5mins
*If you do not complete a series of complex within the min then start back at 1

Predator & Prey
Partner Up
Run your fastest 400m and record both times.
The difference between the 2 times will be the prey's headstart on the second 400m.

WOD-Individual
3 Rounds
1/2 Gasser
12KB Swings 24/16kg
6 Hang Power Cleans 50/35kg
4 Push Jerk 50/35kg

Scoring- For Time

WOD-Teams of 3
3 Rounds
1/2 Gasser
Max KB Swings 24/16kg
Unbroken 6 Hang Power Cleans 50/35kg
Unbroken 4 Push Jerk 50/35kg

Scoring-Reps/Second

*Athlete A starts with the Gasser and times the run. Athelete B performs Max Rep KB swings. Athlete C completes unbroken HPC & PJ. Once the Kettlebell & the Barbell have left the ground they can't touch the ground again until the 3 rounds is completed.

Individual or Teams of 3

STRENGTH - Deload Week
(1) Band Goodmornings 3x10
(2) Snatch Grip Deadlift - 5-5 (Hook Grip)
*If you won't use Hook Grip, then sub for KB Goodmornings but be aware this WILL have an impact on your progress.
(3) Box Standing KB Deadlifts
5 On The Min For 5min
*As HEAVY As Possible

INDIVIDUALS
WOD #1
5 Rnds (5min Cap)
Sprint 50m
5 Burpee

10min from the Start of WOD #1

WOD #2 - Individual
5 Rnds (15min Cap)
10 Box Jumps 24/20
6 Lateral Plyo Step Ups (Each Leg)
100m Sprint

TEAMS OF 3
WOD #1
5 Rnds Relay Style(5 min Cap)
Sprint 50m
5 Burpee

10min from the Start of WOD #1

WOD #2 - Teams of 3
5 Rnds (15min Cap)
150 Box Jumps 24/20
180 Lateral Plyo Step Ups
15 x 100m Sprint

*WOD 1-Athlete A will sprint to Athlete B and perform burpees. Athlete B will sprint to Athlete C and perform burpees. Athlete C will then sprint to Athlete A and perform burpees until all athletes have completed 5 rounds

*WOD 2-Athlete A will start on box jumps,Athlete B will start on lateral step ups & Athlete C will start on 100m sprint. The 100m sprint will be a race between all teams athlete C's each round whilst team mates are getting through as many reps of the elements.

Individual or Teams of 2

Strength
Full Snatch
1@90% - 1@95% - 1+@95%
WOD - Individual
3 Rounds
100m Waiter Walk (50m each arm)
20 Goblet Squats 24/16
10 KB Snatches (each arm) 

WOD- Teams of 2
3 Rounds
100m Barbell Waiters Walk (50m each arm)
20 Partner Goblet Squats 32/20
10 KB Snatch/Swing/Snatch

Scoring-For Time

*Barbell Waiters walk with be done with Athlete A on one end of the Bar and Athlete B the other.
*Goblet squats performed rep for rep passing KB between each rep 20 in total
*Snatch/Swing/Snatch performed rep for rep 10 in total

Mud Run Anyone???

It's not Crossfit but it looks like heaps of Fun.
2011 MUDRUN is held at the Equestrian Centre, Horsley Park
It's a 6km Mud/Obstacle course
The Run is set in waves and at the moment we have a few athletes running in the 3pm start.


Click here for details and Rego

Crossfit South West Sydney - First Birthday Games Day

This event is on the 27 Novenber and will cater for Advanced/Open in both Male an Female


From the CFSWS Blog

"Guys – If you have a deadlift of 140 or more and can do pullups – i would encourage you to try Adv for this Comp.

Girls – If you have a Deadlift of 80 or more and can do Pullups – i would encourage you to try advanced for this comp"



Looks like a good day to "cut your teeth" on the the competition side of crossfit.

Crossfit SWS is located at Unit i2, 5-7 Hepher Rd, Campbelltown



Click Here for Registration

Individual or Teams of 2

Skills & Agility
Rope
T - Shuttles

WOD-Individual
AMRAP in 7 min
2 Rope Ascents 15/12
1/2 Gasser

3min Recovery

AMRAP in 5min
5-10-15 Shuttle
5 Box Jumps 30/24

WOD-Teams of 2
AMRAP in 7 min
2 Rope Ascents 15/12
1/2 Gasser

3min Recovery

AMRAP in 5min
5-10-15 Shuttle
5 Box Jumps 30/24

YADP



Feats of Awesomeness

WOD-Teams of 4
15min AMRAP
Run 200m
Max TTB
Max KB Swings
MAX Double Unders

Scoring=Reps/Second Divide the total run times for your team by the total reps for your team for a score of 1 reps every ? seconds

*The 200m Runner will dictate the rotation of the movements. As soon as the runner gets back he will log his run time in seconds and the reps of each of his team mates elements. Once all elements are recorded they will move onto the next element. They can't start the element until the runner leaves the box.

Individual or Teams of 2



STRENGTH
Back Squat & Press
1@90% - 1@95% - 1+@95%

WOD Individual- 15-12-9
Deadlift 120/75
HSPU

WOD Teams of 2- 15-12-9
2 Person Deadlift
Partner HSPU's

Scoring-For time

Individual or Teams of 4

Jake got his first muscle up during team training on Sat. Mitch got his first double

WOD-Individual
Run 400m
THEN
20min AMRAP
Run 200m (Use previous 400m pace)
10 TTB
10 KB Swings
MAX Double Unders

WOD-Teams of 4
Run 400m Relay
THEN
20min AMRAP
Run 200m
Max TTB
Max KB Swings
MAX Double Unders

Scoring=Reps/Second Divide the total run times for your team by the total reps for your team for a score of 1 reps every ? seconds

*The 200m Runner will dictate the rotation of the movements. As soon as the runner gets back he will log his run time in seconds and the reps of each of his team mates elements. Once all elements are recorded they will move onto the next element. They can't start the element until the runner leaves the box.

YADP

YADP

Power Cleans Find a Heavy Single

WOD-Teams of 2
Run 800m
60 Power Cleans(10min Cap)
Run 800m

Score 1
Score 2
Score 3

Individual or Teams of 2

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

WOD

Run 800m
30 Clean & Jerk (60 reps for teams)
Run 800m

Teams of 2-Athlete A & B Run 800m together for a total run time and first scoring opportunity. All teams will start 30 clean&jerks at the same time and the team that lifts the most weight per second will win the 2nd scoring opportunity. Athlete A & B will then run 800m together for a total run time and the 3rd scoring opportunity.

Scoring-3 opportunities

Run 1 Time =
WOD-Weight divided by time=
Run 2 Time=

Post to coments

Individual

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

CONDITIONING
(A) 21-15-9 WallBalls
42-30-18 Double Under's
THEN
4 X 100m Sprints on the Minute

90sec Transition

(B) Shoulder to Overhead/Box Jump in 5min

Establish a 1rm Shoulder to Overhead Lift (Stands Permitted) in 3min, Then perform as many Box Jumps at Max height as possible in 2min. Score is Awarded for every Kg of weight + every BJ rep x height.

Individual or Teams of 4

STRENGTH
Squat Snatch
3@85% - 3@90% - 3+@95%

WOD
(A) MAX Man Makers in 90 Sec

2min Transition

(B) "KB Snatching Chief"
Max rounds in 3 minutes of:
3 KB Snatch/Arm 24/16
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles

Teams of 4-All athletes are working individualy within the team of 4 for max rounds for their teams total.The pushups will be partner pushups and are the only element that you cant work individualy on. You must wait for a partner to do your pushups with and then both athletes can move on to squats. If one athlete is stuck at pushups without a partner, any of their team mates can stop their element and do push-ups with them before continuing on with their round where they left off.

So keep an eye out for your team mates athletes.

YADP

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

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

*Add 5% from the 5th

Jackie

WOD - "Jackie"
Row 1000m
50 Thrusters 20/15kg
30 Pullups

Teams of 2-Double the Reps & Metres and Partition as needed.

Work skills around this benchmark & availability of rowers

Individual or Teams of 2

STRENGTH
Back Squat
3@85% - 3@90% - 3+@95%
Strict Press
3@85% - 3@90% - 3+@95%


WOD - 15min AMRAP

7 Ring Dips
16 Overhead Lunges 20/10KG
400m run

Teams of 2-Athlete A starts the WOD with a 400m Run whilst athlete B performs as many rounds of 7 ring dips & 16 Overhead Lunges until athlete A gets back. Athlete A will continue on with the amrap from where athlete B left off whilst Athlete B runs 400m.

Scoring-Rep/Seconds. The more reps completed by Athlete B whilst Athlete A runs the quickest 400m will give their team the least amount of seconds per rep.
E.g If athlete A runs a 90second 400m whilst athlete B completes 2 rounds or 46 reps their team would have performed 1 rep every  1.95seconds. If Athlete A from another team runs that run in 85 seconds whilst their team mate completes 46 reps their team would have performed 1 rep every 1.84seconds.

So run quick athletes.

YADP

Deadlifts 3-3-3

Individual or Teams of 2

STRENGTH
Squat Clean
3@85% - 3@90% - 3+@95%

WOD
Tabata HPC 40/25
Tabata Horizontal Ring Pulls
(Alternate with 4 Rnds each)
2min Transition
Tabata Run (8rnds)
1min Transition
Tabata Pushups (4rnds)

Public Holiday Monday

Classes will run as normal at CFS and there will be a 9:30am session at CFP