31/1/2011

Strength
Clean (Rest 3 min between efforts)
3-3-3
Front Squat
2 sets MAX reps @ Bodyweight

WOD - Every Minute on the minute. Individual or Partner
6 KB Swings 24/16
MAX Wall balls
(Your score is total wall balls)

*If Partnered, only 1 person can perform KB Swings but first Athlete can go straight to Wall Balls as soon as finished Swings
*Both Athletes can perform Wall Balls at same time, ie; shoulder to shoulder

Post loads/reps to comments

28/1/2011

Strength
Box Squat
5-5-5

Grab a box on which your hips end up lower than your knees when sitting. Squat down by sitting on the box. No bouncing, no touch & go. Sit back on the box in a controlled way. Then come back up.

WOD - 4 Rounds (Every 5 min)
3 Back/Front Squats @ 65-75% 1rm
1 Max Height Box Jump
Run 400m

*Feel free to mix the Squats up*This is an all out effort every round. If your getting back with under 90seconds recovery time & your honestly going as hard as you can on run, then scale run distance as needed.

Post loads/rounds to comments

27/1/2011

Strength

Power Snatch

5-5-5

WOD - 5 Rounds

3 KB G2O/Arm 24/16

5 KB Swings 24/16

10 T2B

*Note; if doing as an individual OMIT KB Swings.

*For partners; Team member "A" does 3 G2O then Team member "B" does 5 Swings, then back to "A" for 3 G2O on other arm then Team mate "B" does another 5 Swings, then goes straight into G2O & so on till both Athletes have performed all reps.

*Both Athletes can work at same time for T2B.

Stabilization

5-10 Wall Climbs

Post loads/time to comments

REST DAY

Belinda Competing at CrossFit Gosfords Open Day

Rest Day

For those coming in to CFS

Strength
Push Press
5-5-3-3

WOD- Teams of 2 or Individual
5 Rounds (Freddy's Revenge)
5 Shoulder to Overhead anyway 84/52 (Requested weights can use racks)
10 Burpees

*In teams of 2 bar can't touch ground once shoulder to overhead begins until 5 reps performed by both athletes
*Perform burpees at same time, 10 each.

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) Compare HERE:
Post loads/time to comments

24/1/2011

Jesse and Nathan competing at CrossFit Gosfords Open Day

Strength
Deadlift
3 @80% - 3 @85% - 3+ @90%

WOD - 12 min AMRAP
3 Front Squats 65/50 (50/30) 40/25
6 Ring Dips
1/2 Gasser

*If partnered up, only one person working squats & bar cant touch ground from the 1st rep
*For dips, Athlete "A" does dips & Athlete "B" does push ups, then swap
*Run 1/2 gasser together, but first back in the door can start squats straight away.

Stabilization
3 x 10 T2B

Post loads/rounds to comments

22/1/2011

Catch a missed session from the week.

Attention CrossFit Gosford Competitors/Spectators
Anyone who is carpooling on Sunday, we will be leaving CFP at 530am. We will have a BBQ & drinks at CFP when we get back for anyone interested.

Remember everyone, this will be a long day "they all are". Make sure you overcompensate your supplies. Plenty of fluids, plenty of nourishment for the day. You dont want to be trying anything new on the day. I mean, if you dont usualy have protein powder then now is not the time to try it out before competition.
Stick to the same ol routine that you do day in day out as far as foods/liquids go. If anyone has any questions just give me a call.
Have a great time at Gosford & Give em hell guys

Rest Day

For those coming in to CFS

Strength
Clean
5 @75% - 3 @85% - 1+ @95%

WOD
On a 5min clock X 4 Complete

1st 5min rotation
21 Thrusters 40/30
21 Pull Ups

2nd 5min rotation
21 Squat Clean 60/40
21 Ring Dips

3rd 5min rotation
21 Squat Clean 60/40
21 Ring Dips

4th 5min rotation
21 Thrusters 40/30
21 Pull Ups

After completing the reps, use the rest of your time left from th 5 minutes to rest. If you don't complete the reps in 5 minutes, stop where you are and start the next round.

Post loads to comments

20/1/2011

Skills/Strength
Work on something that needs work
OR
Catch a missed Strength session

WOD - Individual (Thanks CrossFit Brisbane)
Tabata Pushup
400m run

rest 30 seconds from last person through the door

Tabata Situp
400m Run

rest 30 seconds from last person through the door

Tabata Squat
400m Run

Score is the total time for the run in seconds divided by total reps for tabata to give you a 1 rep every x amount of seconds.

Post score to comments

19/1/2011

Strength

OHS

5 @75% - 3 @85% - 1+ @95%

WOD - 5 Rounds "Jaybird" From CrossFit Football

3 Power Snatches - 75% Body Weight

5 HSPU

7 Box Jumps 24"

*If partnered up, only one person working on Snatch at anytime.

*Double reps for HSPU to 10 but partition as needed, with only one person working

*Both athletes can perform box jumps but double to 14

Post loads/time to comments

18/1/2011

Skills/Strength
Muscle Up/ Transition
OR
Catch up on yesterdays strength

WOD AMRAP 20min (Individual or partner)
5 pull ups
10 push ups
15 squats

Every 3 min Perform 3 Power Cleans 70/50

*If partnered up, double the reps
*Only one person working at any time.

Rest Day

For those coming in to CFS

Strength
Strict Press
3-3
Thruster
3-3-3


WOD (Individual or Partner)
4 min of Double Unders
3 min of Front Squat 50/40 (40/30)
2 min of Push Ups (Release at bottom)
1 min of Push Press 50/40 (40/30)

*Both team mates can work at same time on Double Unders
*Only one person working on front squat & the bar can touch the ground once started.
*Both can work during pushups
*Only one person working during push press (Same rules as squat)

Post to somments

14/1/2011

Strength
Deadlift
5 @75% - 5 @80% - 5+ @85%

WOD - 5 Rounds
5 Ring Dips (Each Team member)
14 Thrusters 60/40
20 Wall Balls

*Only One person working at any time for Ring Dips
*Same for Thrusters but bar cant touch ground once the first rep starts. Partition reps as needed
*Wall Balls are to be done shoulder to shoulder

Post loads/time to comments

Rest Day

The great Zinghini with his crew watching his back

For those coming in to CFS

Skills/Strength

KB Snatch
Double Unders
OR
Catch a missed strength session

WOD - 3 Rounds (In Pairs)

600m Run
20 Box Jumps (Higher than you normally go)
50 Double Unders
5 KB Snatch/Arm 24/16

*Athlete "A" runs out & back 200m then tags Athlete "B" Athlete "B" runs out & back 200m then tags Athlete "A" & they now BOTH run the 200m out & back (600m total distance for the 3 runs)

*Both Athletes can work at same time on box jumps. It is 20 reps in total for the team. Partition reps as needed. Just get it done ASAP.

*Same for Double Unders

*Only One person to work on KB Snatch & BOTH Athletes must perform 5 reps/arm

Stabilization
2 x MAX reps T2B

Post times to comments

12/1/2011

WOD

WOD#1 AMRAP 5 Min
5 Power Snatch 50/35
10 KTE (Rings or Bar)

REST 5 Min

WOD#2 AMRAP 5 Min
5 Deadlifts 100/70
10 Burpees

REST 5 Min

WOD#3 AMRAP 5 Min
5 KB Swings 24/16
10 Sit Ups

Post number of rounds for each WOD & total rounds combined.

11/1/2011

Strength
Back Squat
5 @75% - 5 @80% - 3+ @90%

WOD 5 Rounds (Complete as an Individual or in Pairs)
7 Push Ups (Release hands Bottom & Top)
5 Front Squats 60/45
3 Split Jerks

*If in pairs, both athletes can work at same time for Push ups
*Only One person working on Front Squats & Jerks at anytime.
*Once bar is picked up, it cant touch ground
*Each athlete must perform 5 Front Squats each then 3 Split Jerks each

Stabilization
Turkish Get Up (You have 5min to get MAX weight with anything)

Post loads/time to comments

10/1/2011

CFS & CFP athletes after New Years Eva

Strength
Clean

3@80% - 3@85% - 3+@90%

WOD-Individualy or Teams of 2

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..

Compare Here

7/1/2011

Strengtgh
Warm Up with "Junk Yard Dog"
SNATCH
80%x3, 85%x3, 90%x3

WOD - 3 Rounds for time
Run 400m
30 OHS 35/28
21 Pull Ups

*Start & finish run together
*Partition OHS reps as needed, only 1 person working & bar cant touch ground once 1st rep begins (30 total for Pair)
*Both Athletes can perform pullups at same time (21 each)

Post loads/time to comments

6/1/2011

Skills
Muscle Ups/Transitions
(If you have Muscle Ups, then perform Max reps in 10min)

WOD - 20min AMRAP
5 Deadlift @ Bodyweight
1 Muscle Up

Stabilization
Every minute on the minute for 5minutes, perform 20 Sit Ups as fast as possible.
(If you dont get 20 reps out in any given minute, sit the next minute out)

Post rounds to comments

Rest Day

For those coming in to CFS

WOD#1 (Do as individual or Partner)
Complete the following ON the minute for 8min
3 Burpee Pull Ups
Max Rep Power Cleans 75-80% of 1RM

3min Rest

WOD#2
3 Rounds
Run CFS 200m
10 KB Swings 24/16
5 Ring Dips

4/1/2011

Strength
Front Squat + Jerk 3-3-3-3
3 Front Squats + 1 Jerk

WOD AMRAP 15min
20 Double Unders/5 Burpees
10 Thrusters 60/40
5 HSPU

*One person performs Double Unders whilst partner does 5 Burpees, then switch
*Once Thrusters start, the bar can't touch ground. Partition reps anyway, but both Team mates must perform 10 each
*Only One person can perform HSPU at any time

Stabilization
Max rep pullups from rings. (Rings have to hit chest or same height) 3 attempts