31/3/2011

Strength
Deadlift
3-3-3


WOD 15 Min AMRAP

5 Snatch (Squat or Power) 60/45

7 Pullups

10 Abmat Sit Ups

29/3/2011

WOD - 15min AMRAP
Run 800m (Only run the 800m once. It will start the AMRAP. The quicker you get back the mor time you have to accumulate reps.)
Then
5 Thrusters 40/30
7 Push Ups (Release at bottom)
5 Toes Through Rings
AT THE COMPLETION OF THE 15min RUN 800m
Record your rounds & your last 800m time

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28/3/2011

WOD
Start with 10 Mtn Climbers
THEN
21-15-9
KB Swings 24/16
Ring Dips
THEN
Finish with 10 Strict pullips

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25/3/2011

21-15-9
Sumo deadlift high pulls (40/30kg)
knees to elbows
Rest 3 min
21-15-9
box jumps(24/20")
Overhead Walking lunge

Rest Day

For Those Coming In To CFS

WOD - 4 Rounds (Start & Finish with a 400m run)
10 Thrusters 43/30
20 KB G2O 24/16
10 Pushups on Rings

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23/3/2011

Strength
Split Jerk
20min to find a 1RM

WOD - 7 Rounds
7 OHS 40/30
7 Ring Dips

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22/3/2011

WOD

5 rounds for time:

10 wall ball shots
15 Kettlebell swings 24/16
10 Chest to Bar Pullups
:90 rest

Strength
Deadlift (Mix with Snatch grip)
5-5-5

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21/3/2011

Starter
In 15min accumulate 50 KTE (Mix it up with bar & rings) + 50 Sit ups

WOD - 20-15-10-5
Back Squat 60/40
Med Ball Burpee

Numbered Athletes

CFS No.3 Carla Maripa-Campora

With the introduction of the numbered athlete system now at CFS i thought that i would post an article Glenn wrote about it that explains what it is, and how you can earn your own number.

This is really exciting & as far as I know CFP is the first Affiliate in the WORLD to introduce this system.

One thing we pride ourselves on at CFP is the "TEAM ENVIRONMENT" we have. We can thank COACH for that. I was branded with the nickname of H.C. (Head Coach) by Coach (Jody) early in the piece & it seems to have stuck. Don't let the titles misslead you who runs things around CFP. We are a partnership in every sense of the word, however it's Jody who does so many of the behind the scenes work & it's Jody who is responsible for the great team environment that we have.Most people know that Jody played professional rugby league for 10years. He has always thrived in this environment & it was a focus of his to bring it to CFP.

So what is it & how does it work;

What is it;

With more & more affiliate meets/competitions occurring the mindset of CrossFit athletes are changing. So many people treat CrossFit as their sport & at CFP we are no different. A numbered athlete is someone who wears their own number during competition, this number will be represented by them for life.

How do I become eligible

Any financial athlete who regularly trains at CFP & takes pride in calling CFP their "Home Box" & represents CFP in 3 meets/games days becomes eligible upon their 3rd meet. All you have to do is let H.C. know that you are interested & let him know after you compete so he can track your events. Sometime after your 2nd Games day/Competition put something in writing telling us what becoming a numbered Athlete means to you. It doesnt have to be a novel, just write something from the heart. Once you become a numbered Athlete, your number will remain yours for life. A numbered athlete recieves a "competition shirt" with their number, & these shirts can't be purchased by anyone, they MUST be earnt. Feel free to number all your CrossFit clothing. Additional numbers can be obtained from us. Once you recieve your number wear it proud as you have earnt it.

If anyone has any questions about our numbered athletes setup, please feel free to ask myself or Jody.Please feel free to let us know what you think about this....

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Cindy (But different)

AMRAP 20 min

On completion of every 2nd round of Cindy, perform MAX Ring Dips

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17/3/2011

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 28/20
10 Sit Ups



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CrossFit Games Open WOD

CrossFit Games Open WOD

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

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15/3/2011

WOD - 20 Min AMRAP
Sprint 20-40-20 Shuttle Drill
5 Ring Dips (Set High so 1st rep is from Muscle Up)
10 Push Ups (Release at Bottom)
15 Wall Ball


Remainder of Session
Mobilize/Skills

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Game Time!

Support your team!
At CrossFit St Marys & our Brothers CrossFit Penrith we are teams of athletes, all ages shapes and sizes. We consider everyone that walks through our doors a part of our team, from our 13-19yr olds in our youth athletic development program up to our oldest athlete Margaret at 78 years old.
How can you support your team?
As an athlete. Anyone that registers as an athlete for CFP or CFS will play a very important role in the success of all of their team mates. Whether you are our best athlete or not, the way that you handle your successes and failures in the next 6 weeks will affect your team mates. There truly is no I in team so be positive and believe in yourselves like you believe in others.
How do i register? Follow the "There is no I in team" link below.
When do we workout? Every Wed around 11am for the next 6 weeks we will receive a workout from CrossFit in the U.S and we will have until saturday to perform the workout and submit our times. We will be running the workout at CrossFit St Marys on a Wednesday & Friday night @ 6pm. If you can't make it then we will be running the workout at 6pm on thursday and 10am on saturday at Penrith.
What happens then? After submitting online your results from the workout, CFP & CFS will validate your time. Your ranking will then be displayed on your profile. The cool thing about this is that you will be able to compare your time to the best CrossFitters in the world. Tell me any other sport that you get to compete against the best in the world in the same workout within the same week. It is unheard of.
What if CrossFit is not about competing for you? If CrossFit for you is not about competing then become a fan of your team mates. Follow their performances and be apart of the experience. Support your team
Follow this link to register as either an athlete or a fan
There is no I in Team

Rest Day

For those coming in to CFS



Strength
Push Press
3-3-3
Jerk
2-2


WOD - 21-15-9
Box Jumps
KTE
KB Swings 24/16



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11/3/2011

Strength
Thruster
3-3-3
THEN
Thruster 10rm (2 Attempts)

WOD - 3 Rounds
10 Thrusters 60/40
25 Squats
8 Ring Dips

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Rest Day

For those coming in to CFS

Strength/Skills
Catch a missed strength session
OR
Work 2 Skills

WOD - 5 Rounds
1/2 Gasser
3 Squat Snatch @ 3/4 Bodyweight
9 KTE

5min from last person finishing
Tabata Deadlifts @ same weight as Snatch



Stabilization
30 Ring Pushups

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9/3/2011

3 Rounds

21 Pull Ups
15 Box Jumps 24/20
12 Back Squats 50/35
(No dumping from back)

You have 12min once you finish the
3 Rounds to:
Run 400m
+
Find your MAX lift for G2O with Squat through the middle (More than likely will be a Squat Clean)

Record time it takes to complete 3 Rounds + 12min + Successful MAX lift.
This WOD is Scored as 2.
The 3 Rounds + 12min
AND
Successful MAX Lift

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8/3/2011

WOD - 2 Rounds

4min of Double Unders
REST 2min
3min of KB Snatch 24/16
REST 1 1/2min
2min of Wall Ball
REST 1min
1min of Push Ups (Release at bottom)
REST 2 MIN
START Round 2

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Rest Day

Strength
Power Clean & Jerk
3-3-3

WOD - 3 Rounds
Full Gasser
18 KB Swings 24/16
9 Hang Power Clean 55/35
6 Push Jerks

Stabilization
4 x 10 T2B OR TTR

4/3/2011

WOD #1


25 Double Unders

7 Deadlift 140/100

50 Double Unders

5 Deadlift

75 Double Unders

3 Deadlift

100 Double Unders

1 Deadlift













WOD #2


Tabata Push Ups

2 min rest

Run 400m

2 min rest from last person

Tabata Squats

Run 400m





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REST DAY

For those coming in to CFS

Strength
Power Snatch
5-5-5

OHS
MAX Reps 45/30

WOD - 15min AMRAP
3 KB G20/Arm 24/16
5 Burpee
7 T2B

*In the Burpee, reach for a target 30cm above your standing reach

Stabilization
5-10 Wall Climbs

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2/3/2011

WOD #1
15 Squat Cleans 43/30
15 Ring Dips
12 Power Cleans
12 Ring Dips
9 Hang Power Cleans
9 Ring Dips

WOD #2
Big Run

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1/3/2011

JDR, Nathan, Jesse, Mark B & Nathan reppin CFS

WOD - 20min AMRAP
Sprint 20-40-20 Shuttle drill
7 Box Jumps 24/20
THEN
1 Round of CINDY
5 Pull Ups
10 Push Ups
15 Squats

*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform Box jumps, then 1round of CINDY. Then REST 1min
*The sprint is at near maximal effort

Remainder of session
MOBILIZE/SKILLS

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