We Have Changed Names to CrossFit Penrith

This Blog has a new address. Please go to http://crossfitpenrith.blogspot.com/

5 Rounds For Time

5 Rounds for time:
200m Hill sprint
20 Kettlebell swings
10 Burpees

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Lynne's CARNAGE!!

5xD/Bell Push-Press 20kg/15kg

10xBurpees

Run 800m

5xD/Bell Push-Press

10xBurpees

Run 600m

5xD/Bell Push-Press

10xBurpees

Run 400m

5xD/Bell Push-Press

10xBurpees

Run 200m

5xD/Bell Push-Press

10xBurpees

Run 100m

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Rest Day

The Saturday morning group smashed out an AMRAP in 30min
15 Thrusters
20m of walking lunges
A box run with 5burpees, 5pushups, 5situps at every corner
Post loads & rounds to comments.

I thought id put together something about those funny Acronyms & abbreviations we use.
WOD:Workout of the Day.
SDHP:Sumo Deadlift Highpull
Rxd:As Requested, as written.WOD done without any adjustments
OHS:Overhead Squat
KB:Kettlebell
AMRAP:As many Rounds as possible
These are some of the main ones we use, but for a complete list "Right click" & open the link in a new window to the FAQ section of the main site. http://www.crossfit.com/cf-info/faq.html#General11

Killer

7 Rounds
15 x Weighted Lunges (Each Leg) 20kg (15kg)
15 x Kettle Bell Swings 24kg (16kg)
15 x Push Ups

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Uno, Dos, Tres, VAMOS!!!

Taz from CFNZ showing how its done

Here's a great link to which demonstrates why we should practice the Clean http://www.youtube.com/watch?v=kvzJ6tUk0Bs

10Reps Squat Clean 60kg/40kg

Run 200m

9Reps Squat Clean

Run 200m

8Reps Squat Clean

Run 200m

etc,etc, until you get down to 1Rep

Then Run 200m

Scale as necessary

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All Thrutched up!!!

5 Rounds

21KB Swings 24kg/16kg

12 D/B Push-press 20kg/15kg

400m Run

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Rest Day

Find something heavy & lift it!!!

Over the next couple of weeks we will be anouncing times for our new timetable, which will include several options for AM & PM classes.

Intensity, comfort, and results
"Intensity and results are directly proportional, but intensity and comfort are inversely proportional. Choosing for greater intensity is choosing for more fitness but also greater personal sacrifice in the form of discomfort. Expecting elite fitness from comfortable efforts is naïve, while going too fast is dooming." Those are the words of CrossFit founder Greg Glassman, telling it like it is.

What to do then? What if you want to be a superfit, ultrahealthy, fire-eating badass, but you’re currently a desk-jockey marshmallow daunted by the prospect of a jog around the block?

You take it slow, is the answer. You have to “be where you’re at,” fitness-wise. But that doesn’t mean you’ll be there forever. Take small bites, be willing to work hard and push through discomfort and the desire to quit, but respect your limits. The long onramp gets you up to speed before you hit full-bore traffic; a very short one throws right onto the freeway where you’re likely to crash and burn. Get consistent; then gradually boost the intensity.

Glassman again: "Consistency must be established at any general intensity level before it is appreciably turned up, or the specter of burnout looms. Countless people have after three spectacular CrossFit workouts stated a preference for a fiery death over coming back for a fourth workout. They went too hard--too intense."Learn the movements first; then crank them out at high intensity. Do them right; then do them hard and fast. Get some; then go again. Challenge yourself first; then compete with others. You will get there.

But don’t think it’s always going to be comfortable.

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Three Rounds

Workout courtesy of CFX

Three rounds for time

9 Dealift BW,

15 Push Up,

21 Box Jumps

Run 400m

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Happy Mothers Day

3 rounds for time:-

50 Squats

21 Ring Dips

15 Pullups

9 Hang Power Clean 60kg (40kg)

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Games Fever

For time
800m run
3rounds of 21-15-9 reps
Box Jumps
Swings 24kg/16kg
SDHP 30kg/20kg
400m run
5rounds
5X Push-Press
10 XBurpees
200M run

This workout requires you to choose enough resistance on the lifts so that you cant easily exceed the reps prescribed in one go.

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Rest Day

Jon Gilson, Me, Kurtis

Open group tomorrow at Jamison Pk,7am all welcome $15

Freddy's REVENGE

Freddy Camacho

Freddy's Revenge

5 Rounds

5 Push-Press/Push Jerk

10 Burpees

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"Tabata Something Else"

Mike Kelley & Me lev1 cert Alamo CrossFit

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

For Time

For Time:
10 Pull ups
200m run
10 pull ups / 10 Thrusters
200m run
10 pull ups / 10 Thrusters / 10 push ups
200m run
10 pull ups / 10 Thrusters / 10 push ups / 10 burpee
200m run
10 pull ups / 10 Thrusters / 10 push ups / 10 burpee
200m run
10 pull ups / 10 Thrusters / 10 push ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups

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Rest Day

Practice a new skill

Hubba Bubba

5 Rounds for time

21 Sandbag Squat/Cleans

15 KB Swings

9meter of Burpees

400m run

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Elizabeth

"Elizabeth"
21-15-9 reps of:

Clean @ 60 kgs

Ring dips
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5 Rounds

Five rounds for time of:
40kg Sumo-deadlift high-pull,
21 reps21 Ring dips

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10x10

10 rounds

10 Pullups

10 Ring dips

10 SDHP kettle bell

100m run

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Rest Day

Practice a skill

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Jason Marks

In memory to Jason Marks Killed in Afghanistan 27 April 2008.He is survived by his Wife and Two Children.

Three rounds for time:

21 Pull Ups

15 Push Press 60/40kg

9 Deadlift 100/75kg

400 Run

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Grace

30 reps for time

Clean and Jerk 60kg (scale as necessary)

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Lest We Forget!

For Time,where the exercises are.

Thrusters

Over Head Squats

Box Jumps

& a sandbag carry is performed on the 400m run component.

21

800m run

15

400m run

9

400m run

15

800m run

21

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Rest Day

Try a skill you have always wanted to master, eg Handstands or Rock Climbing etc..

ATTENTION!! Open class tomorrow 7am. Special ANZAC day WOD. All welcome $15

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Fight Gone Bad!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: (Reps)
Sumo deadlift high-pull: 30kg (Reps)
Box Jump: 20" box (Reps)
Push-press: 30kg (Reps)
Row: calories (Calories)

OR

Perform FGB where 1 round consists of 20reps/exercise. This will be a 300 point FGB, however record how long it takes to complete.

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Lynne

"Lynne"
5 rounds for max reps

Bodyweight bench press
Pullups

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AMRAP

As many rounds possible (AMRAP) in 30min

20 Box Jumps

20 SDHP

20 Ring dips

200m run

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Rest Day

Any Takers??

Enjoy your R&R or catch up on a missed WOD

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Did I hear you say LUNGE???

For Time:

Walking Lunge 100 Step

21 Pull-ups, 21 Sit-ups

Walking Lunge 80 Steps

18 Pull Ups,18 Sit Ups

Walking Lunge 60 Steps

15 Pull Ups, 15 Sit ups

Walking Lunge 40 Steps

12 Pull Ups, 12 Push Ups

Walking Lunge 20 Steps

9 Pull Ups, 9 Sit Ups

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Sadistic Saturday

For Time
400m
21
400m
15
400m
9
400m

KB Swings 24kg/16kg
Burpees
Thrusters 15kg/10kg

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Duo

WOD courtesy of CFX

In Partners

One member on controlled activity and the other member on the paced activity.

1st Team member Run 200m

Two Rounds

5 Pull Ups

10 Push Ups

15 Squats

Run 200m

Swap Over

2nd Team Member (Controlled Activity)

Walking Over Head Lunge 10m

5 Burppes

The aim is to cover as much distance as possible in 20 minutes on the controlled activity

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Rest Day

Can anyone guess where this is???

5 Rounds!!!!

5 Rounds 24kg/16kg

21KB Swing

15KB Clean/Squat

9KB Push-Press

200m Run

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Happy Easter

From CFX WOD

Four Rounds

15 SDHP,

15 Push Press,

15 Thrusters 40kg

Run 400m

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Elizabeth

"Elizabeth"

21-15-9 reps, for time

Clean 135 lbs
Ring Dips

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Rest Day

Mexico City

If you have a favourite place you like think about on those rest days, or would just like to share with the rest of us. email pic to contact@lifeis.com.au & I will post it here. Have a safe easter weekend....

1000m Intervals

Australian regional qualifiers

If you are an endurance athlete and think that heal-striking, starch-loading and racking up the km's is the answer....wake up to yourself and check out the link below ;)

http://www.gotrimax.com/TriMaxBmac.htm

WOD

Run 5x1000m Intervals

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Meet Pukie

Have you met Pukie? If so let us know what WOD was responsible. Dont be afraid though, pukie isnt for everybody & can be avoided by slowing down & taking in some air. But who wants to slow down, right?

WOD

5Rounds

10 Deadlifts (max weight)

15 Sit-Ups

20 Air Squats

Run 200m

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Strict Press

Strict Press
5,3,3,3,1,1,1,1,1Reps

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Rest Day

Andrew Thompson "certification coach" Glenn & Jolie Gentry 2007 Games Winner

Practice a skill that needs developing or catch up on a missed workout...

Regional Qualifier

Regional Qualifier Winners

Steve Willis CrossFit Effects (CFX)Sydney

Tamaryn Venter (CrossFit New Zealand)

Nadine Burns: Ignite Fitness (Sydney)

Chris Hogan: CrossFit Melbourne

3 Rounds

10 C&J 60/40kg;

15 Ring Dips;

20 KB Swings 24/16kg

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Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds

Front Squat

Front Squat 3-3-3-3-3 reps

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Rest Day

Found this on one of the affiliate sites & love it!!

Let me know what you think.. Post feedback to comments.

Bienvinedos

21-15-9 Reps

Pull Ups,

Sumo Deadlift High Pull,

Swing 24kg

Run 400m

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