30/6/2011

Bar Warm Up
1 x 5reps
Muscle Clean + Front Squat + Press
1 x 3reps
Hang Power Clean + Full Clean + Push Jerk + Split Jerk

WOD
Run 800m
30 Clean & Jerk
Run 800m

*Athlete A runs 800 whilst Athlete B performs Clean & Jerk. A minimum of 30 reps is to be completed.
Once athlete A returns from run they tag, athlete B, & now B runs whilst A Performs C&J.
*When athlete B returns from run, they both run another 800m together.

Post loads & combined 800m run times to comments.

YADP

Strength

KB Clean
KB Push Press & Push Jerk
KB Snatch

Use weight that is a challenge over 5-8 reps each arm.

Finisher

Turkish Get Ups

29/6/2011

15hrs over the Queens Birthday Weekend Payed Off

For Time

40 Overhead Lunge 20/10
40 PullUps
*75 Box Jumps 20'
40 Double Unders
40 Ring Dips
40 KTE
60 KB Swings 24/16
*50 Sit ups
40 G2O KB 24/16
40 Wall Ball 9/6 (Shoulder2Shoulder)
5 Rope Ascents

*Asterix represents both athletes can work at same time.
*All reps are (Total reps per pair) partition as needed.

Post time to comments

28/6/2011

WOD (From Main Page)
WOD (Option A)
Run 800m
30 Muscle Ups
Run 800m

WOD (Option B in pairs)
Run 800m
30 Pullups + 30 Pushups
Run 800m
*Both athletes do 800m run together
*One athlete performs Pullups whilst other athlete performs pushups. Once both completed they switch.
*Once both elements are completed by each,, both athletes then finish with a 800m run.

Strength
Deadlift
3-3-3

Post loads/time to comments

YADP

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

27/6/2011

Strength
Back Squat (Perform 3 Box Jumps after every set)
10/50% 8/60% 6/70% 2x4/80%


WOD (Partner Up)
Run 800m
30 or MAX reps OHS Choose load
Run 800m
*Athlete A runs 800 whilst Athlete B performs OHS. A min of 30 reps is to be completed. Once athlete A returns from run they tag athlete B, & now B runs whilst A OHS.
*When athlete B returns from run, they both run another 800m together.

Post loads/time to comments

24/6/2011

Strength
Deadlift + Hang Power Clean + Power Clean
3+2+1 x 4 Working sets

WOD (Partner Up)
Max Double Unders
Run 200m
THEN
10-8-6-4-2
Power Clean @ 3/4 BW
TTB
THEN
50m Buddy Carry

23/6/2011

Warm Up
4 Rounds OHS (Dowel) perfect form

Strength
Thruster
3-3-3
Then MAX REPS (Use 70% of Heaviest Thruster)

WOD
(4 Rounds of Team Cindy)
5 Pullups
10 Pushups
15 Squats
THEN
(2 Rounds of Team Nancy)
400m run
30 OHS - 43kg/30kg

*First athlete starts & moves through Cindy, their Partner can't move to next exercise until the person ahead is finished.
*When they get to "Nancy" both run 400 together. First back starts the OHS.
*partition reps any way.

Post loads/time to comments

YADP

Strength
Thruster
3-3-3
Then MAX REPS (Use 70% of heaviest 3rm)

St Marys U17/1

Session 1
Warm Up-Tabata Squats & Tabata Pushups 8 rounds of each-Individually aiming for 15+
WOD-3 Rounds-10 Buddy Deadlifts 80,100,120,140kg,200m Buddy Carry,Team buddy burpee
Finisher-40 burpees worth of penaltys for shortcuts

Session 2
Warm UP-Tabata Mash-Squats, pushups,situps 4 rounds of each aiming for 15+
WOD-10min Amrap-5 burpees,10kb swings 24/16kg,15 Box Jumps 24/20"
REST-3 mins
WOD-10min Amrap-5 Burpees,10 Kb swings 24/16kg,15 box jumps 24/20" Aim to beat 1st half
Finisher-10 Burpees worth of penaltys for shortcuts

22/6/2011

Skills
Handstands - Handstand Walks

WOD - Timed Efforts
3Rounds
1 1/2min HSPU
1 1/2min Pullups

Rest 1 min

3Rounds
1 1/2 min Wallballs 9/6
1 1/2min Burpees

Rest 1 min

3rounds
1 1/2min Box Jumps 24/20
1 1/2min KB Swing 24/16

*HSPU are free standing (No wall) your partner is to hold you in vertical position.
*only one person working at any time (Except Box Jumps)
*Aim for Max reps or partition as needed.

21/6/2011

Strength
Power Clean & Jerk
5 sets
Max rep in 90sec as heavy as possible then rest 3min

WOD - 10 Rounds
1 Thruster 85kg/52kg
50m Sprint
2 Muscle Ups
*Only one person working on thrusters & Muscle Ups at a time.
*Both can perform sprints at same time.

20/6/2011

Warm up
In Teams, Do 4 laps with Growler & 45sec row/ Team member

Strength
Deadlift
5-5-5
Seated Good Mornings (Straight after Deads)
10-10-10

WOD - 15min AMRAP
1 Bar Muscle Up
20 KTE (Per pair)
15 KB Swings per Team member 24/16 (Unbroken)
*Only 1 Person working on BMU
*Only 1 Person working KTE, but partition reps any way. 20reps/pair
*KB Swings Unbroken 15 each. If you get a missed rep or can't complete reps that's it!

Post to comments

CFS Represents at CrossFit Brookvales Games Day

James Banks, James "The Rookie" & Nathan after WOD 2

CFS had 3 representitives at the CrossFit Brookvale Games day today.

17/6/2011

WOD
Run 400m relay + 40 CTB + 20 Regular + 10 Strict
THEN
30-24-18
Power Snatch 60/43
Box Jump 24/20
*Only one person working & partition reps as needed.

Post to comments

17/6/2011

WOD
Run 400m relay + 40 CTB + 20 Regular + 10 Strict
THEN
30-24-18
Power Snatch 60/43
Box Jump 24/20
*Only one person working & partition reps as needed.

Post to comments

Blacktown City U14/2 Team Training Sessions

Session 1

Warm Up-Rope Drills. Up and Backs, Sit Ups, OHS

WOD-3 Rounds Partnered-10 Buddy Deadlifts, 200m Buddy Carry, Buddy Burpees

Finisher-Med Ball Tag

Session 2

Warm Up- Tabata Mash Squats,Push Ups,Sit UPs

WOD-10min AMRAP Teams of 3-5 Burpees,10KB Swings,15 Box Jumps

Finisher-5min Max Metres Rower & 5min Max Metres Growler-2 teams

Decider-Max weight Growler over 20m-Individuals from 2 teams on finisher

16/6/2011

Strength
Front Squat ~ 80%
3-3-3
(Perform Handstand holds/practice between sets)

WOD - 6 Rounds
2 Man Maker
10 KB Swings 24/16 (Unbroken)
5 Plyo Pushups
1/2 Gasser
*The plyo push-up is done using a 20kg plate. Start with one hand on the plate and one on the floor. Push up explosively so your upper body passes over the plate to the other side. You end up with the opposite hand on the plate and the hand that was previously on the plate is now on the floor.

Post loads/time to comments

Emu Plains U17/1

Session 1
Warm Up-Tabata Mash-4 rounds of squats,pushups,situps-Individually aiming for 15+ reps
WOD-10min Amrap teams of 3-5 burpees,10kb swings 24/16kg,15 Box Jumps 24/20
Rest-5mins
WOD-Repeat 10min Amrap aiming for more rounds then first WOD

YADP

Front Squat
5-5-10-10-5

Skill
KB/DB Jerk (3 each arm)

15/6/2011

WOD - 20min AMRAP (partner)
1 Rope Climb 15/12ft
10 Ring Dips
15 Wall Ball Shots
*Partner A climbs rope & partner B does as many dips as possible until the climb is finished, then swap. Once both have climbed they can share Whatever reps are left. partitioned as needed
*Wallballs are shoulder to shoulder

Post rounds to comments

14/6/2011

Strength
Power Snatch + OHS
1+3 x 5 sets (approx 75% of Full Snatch)

WOD - 15-12-9 (partner up)
Power Snatch 50/35
KTE
*Both athletes work at same time.
*Partner A Snatches while Partner B KTE
*Partner B must have feet off ground otherwise partner A must stop.
*If KTE are finished before Snatch, then hang off bar.
*Communicate guys

Recovery

Teams of 4
3min AMRAP - Growler relay length of gym 40kg

Post to comments

YADP

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

13/6/2011

WOD
2x400m Relay

Rest

42-30-18
Thrusters 40/30
21-15-9
Box Jump

*Only one Team mate can perform Thrusters at once
*Reps can be shared amongst Team as you wish
*Bar cant touch ground once started
*3 Burpee penalty each team member anytime bar (Bumpers) touch ground
*Both Team mates can perform Box jumps at same time
*21-15-9 reps are to be performed by each Team member

Stabilization
ON THE MINUTE, EACH MINUTE FOR 3 MINUTES, PERFORM 20 SITUPS AS FAST AS POSSIBLE

Post times to comments

Queens B'Day

Classes running as normal.

10/6/2011

James Banks 1st PT session, 1st Muscle Up. That's a new PB for Coach. Thanks James

Strength
Warm Up (3sets)
Snatch Deadlift + Mid-Thigh Hang Power Snatch + OHS + Hang Snatch (Below the Knees)
Snatch
3-3-3

WOD - 30-24-18(In pairs, partition reps any way. Perform nominated reps as a team)
Hang Power Snatch 43/30
Thruster 43/30
*Once bar picked up it can't touch ground until the reps for that exercise is complete.

Finisher
Choose 2 skills (one your good at & one your not)
Create a 5min AMRAP combining the 2
(Check with Coach in attendance)

Post to comments

9/6/2011

A: 3 Rounds (16min cutoff - scale accordingly)
400m run
21 KB Swings 24/16
12 Pull Ups

REST 1/2 the amount of time it took to complete

B: 3 Rounds (See how much quicker you can complete)
200m Run
11 KB Swings 32/24
6 C2B Pull Ups

Use remainder of session rolling out or skills

Post to comments

YADP

Deadlift (Add 5-10kg from last time)
5-5-5-5
Pushup
5-5
*Get a weight plate or anything & place on body to find your 5rm

8/6/2011

Russ Keech from CrossFit Blacktown(4th from right) guest coach tonight

Strength
Back Squat
5-5-5-10

WOD - 7min AMRAP
3 KB G2O 24/16
3 Burpee
3 KB G2O
3 Burpee
*Only one athlete to work during G2O
*Both athletes to perform burpees at same time

REST 2min

Run/Row 1km
(Partition anyhow, just get your 1km in)

7/6/2011

Strength
Warm Up Complex (3 Sets) Use unloaded bar if necessary
Power Snatch + OHS + Snatch (2sec Pause in bottom of OHS & Snatch)
Then Perform Either
Push Press
3-3-3
OR
Push Press + Jerk Behind neck + Jerk from rack Position (5sec hold in split)
Do 3 working sets & dont miss any component or start again

WOD
A: 5 Sets of 10 Unbroken Box Jumps 30/24 (Foot foreword of ankle must hit box)
REST 20 sec between sets
B: 5 Sets of 10 Unbroken KB Swings 24/16 (Regional standard)
REST 20 sec between sets
(ANY NO REPS/SET IS CLASSED AS A FAILED SET) Scale any/all sets if required.

THEN WHOLE GROUP START TOGETHER

5 Rounds
8 CTB Pullups
12 Wall Balls

Post loads time to comments

YADP

Back Squat
Add 2.5-5kg from last week
5-5-5-10
Strict Press
5-5-5-10
Perform Strict Press straight after Squat

6/6/2011

Strength
Squat Clean
5-5-5-5

WOD 12min AMRAP
3 Front Squat 60/43
6 Ring Dips (6push ups)
1/2 Gasser

*Pass bar to partner on Front Squats
*One athlete does ring dips the other does push ups

3/6/2011

Blacktown City U14/2's in for CFP & CFS's Team Training. A great option for Wet Weather

Strength 15mins
Squat Snatch
Find a Heavy Single

WOD
Run 800m
3 Squat Snatches 60/43kg
Run 400m
3 Squat Snatches
Run 800m
3 Squat Snatches
Run 400m

*Runs are done relay style with an emphasis on intensity. It will be close to a 1:1 work rest so put it in on the runs
*One person working at a time on snatches, you can go rep for rep so go heavy within the limitations of your technique

2/6/2011

Skills/Strength
Practice a skill or catch a missed strength session

WOD
10-9-8-7-6-5-4-3-2-1
Thrusters 43/30
Burpee

Rest 3min
Run 400m

YADP

Power Snatch
3-3-3
Perform 10xOHS between sets. 3:3 tempo. (Use dowel or unloaded bar if needed. 10 of these will take 70seconds)

1/6/2011

Strength
Power Snatch
3-3-3-3
Perform 10xOHS between sets. 3:3 tempo. (Use dowel or unloaded bar if needed. 10 of these will take 70seconds)


WOD - 15min AMRAP
1/2 Gasser
15 Pullups
1/2 Gasser
15 KB Swings 24/16

*Every time you drop off pullups, or drop the kettlebell its 5 burpees. Focus on Unbroken reps.

Finisher
3min AMRAP
(Either)
1 Pullup + 1 KTE + 1 T2B + 1 BMU
OR
1 TTR + 1 KTE + 1 MU

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