31/5/2011

Strength (Perform 5 working sets)
Power Clean + Front Squat + Hang Squat Clean 1+2+1
Perform 1 PC, 2 FS, 1HSQ

WOD
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Numbered Athlete Apparel Sponsor Penrith Air Supply

Nathan No.1 & Belinda No.2 with their new jackets

With the growth of CrossFit we have seen Reebok come on board as a major sponsor for the 2011 CrossFit Games. More and more sponsors are looking for an opportunity to promote their business within the fastest growing participation sport in the world. CFP & CFS has been fortunate enough to have sponsors of their numbered athletes with apparel through one of our very own CrossFit Familys the Bennetts. Joe & Jude Bennett, owners of Penrith Air Supply. When the idea of having sponsors was brought up by Jody & Glenn, it was decided that we wanted sponsors that were a part of our team. Business men and women that believed in our vision. Joe & Jude value our team culture and train at CFP when business commitments allow them. Penrith Air Supplies sponsorship is valued by both CFS & CFP athletes.

YADP

Alix and Corey Waddell going head to head on the box jumps

Back Squat
5-5-5-10
Strict Press
5-5-5-10
Perform Strict Press straight after Squat

30/5/2011

Strength
Push Press
5-5-5-5

CrossFit Regionals WOD 3
WOD 21-15-9
Deadlift 130/85
Box Jump 30/24
*Male & Female teams of 2
*Male completes 21-15-9 of deadlifts then female strips off the weight and completes 21-15-9.

Rower technique

Closed Friday and Saturday Classes Normal Monday

YADP

Deadlift
5-5-5-5
Pushup
5-5
*Get a weight plate or anything & place on body to find your 5rm

25/5/2011

Strength
Deadlift
5-5-5-5

WOD - 21-15-9
Thruster 40/30
Wallballs 9/6 @ 10&8ft
*Partition Thrusters as needed but bar can't touch ground once started.
*Wallballs are shoulder to shoulder

Stabilization
Max Hover

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24/5/2011

Strength
Front Squat (Jerk on last rep)
4 Sets of MAX reps @ 3/4 bodyweight
(Max Double Unders straight after the bumpers hit ground)

WOD - 4 Rounds
Run 200m
10 Ring Dips
*Both athletes run together the whilst one does dips the other does 4 burpees, then swap.

Stabilization
3 x 5 Wall Climbs

YADP

Front Squat
5-5-10-10-5

Skill
KB/DB Jerk (3 each arm)

23/5/2011

Strength
Ground to Shoulder 10 reps, 4 sets
Perform 1/2 Gasser between working sets

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

*Box jumps are rep for rep on same box
*KTE are one athlete at a time & partition as needed.
*KB Swings partition as needed but bell can't touch ground once picked up.

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Dave Giles 1st Muscle Up

It is no suprise that Dave got his first muscle up today. Yeah he has been close but there is nothing like an environment like at CFP today to bring out the best in people. I chatted with our CFS athletes on Friday night about the importance of friendly competition within the box and the need to stretch yourself occasionally and train with athletes that are much better then you. You can either shrink back from the challenge or rise to meet it. Well done today Dave.

Saturday Team Training 1:30pm

The Venue for the Games
The Charles Moses Stadium at Olympic Park

Team Training will be tomorrow 1:30pm as usual. Everyone who has been attending over the last few weeks are encouraged to come along & help prepare the squad.
Check out the WOD's that will be performed at the Australian Regional Qualifiers HERE

Strength
Deadlift
5-5-5-5

WOD #1
Max box jump in 1min 24/20
Max Muscle or Pullups Up in 2min
Max Double Under in 3min
Max Rope climb in 3min
Max Muscle Up or Pullups in 2min
Max Box Jump in 1min 24/20

Rest 3min

WOD #2
3 Rounds
1/2 Gasser
10 T2B

19/5/2011

Strength
Jerk-7min Warmup
Jerk-10min to Find 1rm

Thruster
5-5-5-5 on the minute

WOD 1 (6min cut off so scale if needed to beat the cut off)
21-15-9 Pullups
15-12-9 Wallballs 11/9ft

WOD 2 (starts 10mins from start of WOD 1)
200m Buddy Carry
10 Buddy Facing Burpees Each
10 Buddy Deadlifts 160/120kg

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YADP

Deadlift
5-5-3-3

Max 1rm weighted pullup or dip

18/5/2011

Skills
Rope climbs + Double Unders
(If your good at both these, then do 1 rope climb + 5 Double Unders the first minute, 2 & 10 the next 3 & 15 next & so on till you run out of time)

WOD - 5 Rounds
10 Ring Push ups (Bottom of ring even with centre of bumper/Bottom even with top bumper)
20 KB Swings 24/16
At end of 5 Rounds
Run 600m

*One athlete performs Ring Push Ups & the other does 4 Burpees
*Only one athlete to perform KB Swings at any time & bell cant touch ground until both athletes complete swings (partition as needed)

17/5/2011

Strength
Hang Power Snatch
5-5-5-5-5 (On the minute)
OHS
10-10-10

WOD - 3 Rounds
3 Front Squat 70/55
5 Muscle Ups
10 KTE (Use rings from M/U)

SCALED WOD
Do 5 C2B + 5 RING DIPS

*Both Team mates perform Front Squats together at same time on same bar.
*Only one athlete to perform M/U & KTE or C2B/RD at once (Partition as needed)

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YADP

OHS-10-10-10
Strict Press 5-5-5

16/5/2011

WOD
6 min to;
Run 400m + Max reps Ground 2 Shoulder 60/40

Active Rest 3min (No sitting)

6 min to;
Max reps of CINDY
5 Pullups
10 Pushups
15 Squats

Active Rest 3min (No sitting)

6 min to;
Run 400m + Max reps Ground 2 Shoulder 60/40

*Both partners run together but only one athlete can power clean at any time. Share reps as needed.
*When performing Cindy;
Pullups are done at same time & same tempo 5each
*Pushups are done same time, same tempo (face2face & touch opposite shoulders)
*Squats done same time, same tempo

13/5/2011

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Skills/Strength

Rope Climbs & Handstands/Handstand Walks

OR

Catch a missed Strength Session

WOD - MOORE 20 min AMRAP

1 x 15 Ft Rope Ascent

Run 400m

Max rep HSPU

Post number of HSPU completed for each round.

12/5/2011

Strength
Snatch Press
3-3-3 (On the minute)

Snatch Push Press + OHS
3-5 / 3-5 / 3-5 (No Misses)

Hang Power Snatch
3 @45% - 3 @55% - 3 @65% - 3 @75% (On the minute)

WOD - 3 Rounds
45 Double Unders
15 Jumping Pullups
(The bar should be 30cm above reach where possible)
5 Box Jump 24/20
1 Box Jump 30/26

YADP

Power Clean
5-5-5
Jerk
3-3-3
(Do Jerks after last rep of PC)

11/5/2011

Strength
Deadlift
3 @ 60% - 2 @ 70% - 1 @ 85% - 3-5 @ 90%

WOD - 4 Rounds
15 SDHP with 45% heaviest Deadlift
4 Lateral Jumps over height of bumpers

Rest 5 min

3min AMRAP
3 Situp-Get up
6 Behind the neck Pullups (Shoulders touch bar)

10/5/2011

Jesse at Full-Lock Out. No Short Cuts

Strength
Back Squat - Perform on the minute
10-10-10 (Snatch Push Press on last rep)
Back Squat
5-5-5

WOD - 12-9-6-3 (Partner Up)
Power Clean 80/50
Ring Dips
*Partner A performs Power Clean whilst partner B does Ring Dips then swap.



Stabilization
3 min AMRAP of Bar Muscle Up

Post loads/time to coments

YADP

Strength
Squat
5-5-5
Strict Press
3-3-3
*Perform Press between Squat Sets

9/5/2011

Skills
Muscle Up

WOD - 3 Rounds
400m Run
21 KB Swings 24/16
12 Pull Ups

*only one athlete to swing at any time. Athlete A must do all 21 swings before handing to athlete B. The "Non swinging" athlete performs 7 burpees.

*Both athletes can perform Pullups at same time. Your 90sec recovery begins when both athletes are finished round.

Recover 90 sec between rounds


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6/5/2011

WOD #1 10min AMRAP
5 Burpees
10 Wall Balls
15 KB Swings 32/24
1/2 Gasser
*2 can work burpees at same time
*Wallballs are shoulder to shoulder
*Swings can't touch ground once started, partition as needed.

Rest 12min

WOD #2
Max rounds in 3 minutes of:
3 Hang Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
*Bar can't touch ground once started
*Pushups are face to face & touch hands every rep
*Squats are done simultaneous.

5/5/2011

Strength
Back Squat
5-3-3

WOD - 5 Rounds (partner up)
400m Run
15 KB Front Squats (2 KB as heavy as possible)
12 Pullups (Start every set with bar M/U)

*
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YADP

Strength
Power Cleans
5-5-5

Skill
Snatch Balance

4/5/2011

WOD
Max unbroken reps Hang To Overhead 75% bodyweight
Within 1 minute start:
10 Rounds For Time:
3 Handstand Pushups (each)
6 KB Swings (24/16) (each)
9 Air Squats (each)
Within 1 minute after completion:
Do same number of reps of GTOH 75% bodyweight

This is the May “Painstorm” WOD from the CrossFit Affiliate Page. Scale GTOH load (approx 70-75% 1RM) and HSPU’s as necessary.

*once the Hang movement starts, it can't touch ground & must be passed to Team mate.
*If a band is needed both athletes can work at some time.
*If a band is needed, team mates help each other in and out of bands and move onto swings once 3 reps completed each
*Both athletes can swing at same time but bells can't touch ground till both athletes are done.
*Both athletes can work at same time on Squats

3/5/2011

Strength
Jerk
3-3-3

WOD For time (Partner Up)
1/2 Gasser
20 Wall Balls
1/2 Gasser
15 Wall Balls
1/2 Gasser
10 Wall Balls
1/2 Gasser
5 Wall Balls

*Wallballs are to be done shoulder2shoulder

Stabilization
3 x MAX reps T2B

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YADP

Strength
Deadlift
5-5-5
Skill
OHS

2/5/2011

Strength
Deadlift
5-5-5
OHS
10-10-10
(Straight after Deadlifts, perform 10 OHS)

WOD - 4 Rounds (2 Person)
10 Deadlifts 70/50
10 Power Cleans (same)
10 Front Squat
10 Push Jerk
10 Box Jumps (High)
(Deadlifts are done as 2 person.
*The others are partitioned as needed (10 reps/pair)
*The bar is not to be unattended. IE once one team mate is finished, they must pass bar to partner.
*Box jumps can be done together (10 reps/pair

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