lifeis CrossFit

We Have Changed Names to CrossFit Penrith

2009-05-19T21:06:00.006+10:00

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

5 Rounds For Time

2009-05-19T00:01:00.000+10:00

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

Post time to comments

Lynne's CARNAGE!!

2009-05-18T08:19:00.002+10:00

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

Post Time to comments

Rest Day

2009-05-16T13:48:00.002+10:00

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

2009-05-15T00:01:00.000+10:00

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

Post Time to Comments

Uno, Dos, Tres, VAMOS!!!

2009-05-14T00:01:00.002+10:00

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

Post time to comments

All Thrutched up!!!

2009-05-13T06:57:00.003+10:00

5 Rounds

21KB Swings 24kg/16kg

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

400m Run

Post times to comments

Rest Day

2009-05-12T11:19:00.005+10:00

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.

Post to comments

Three Rounds

2009-05-11T08:23:00.002+10:00

Workout courtesy of CFX

Three rounds for time

9 Dealift BW,

15 Push Up,

21 Box Jumps

Run 400m

Post Results to Comments

Happy Mothers Day

2009-05-10T10:01:00.001+10:00

3 rounds for time:-

50 Squats

21 Ring Dips

15 Pullups

9 Hang Power Clean 60kg (40kg)

Post Time to comments

Games Fever

2009-05-09T00:01:00.000+10:00

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.

Post time/feedback to comments

Rest Day

2009-05-08T06:57:00.004+10:00

Jon Gilson, Me, Kurtis

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

Freddy's REVENGE

2009-05-07T00:01:00.000+10:00

Freddy Camacho

Freddy's Revenge

5 Rounds

5 Push-Press/Push Jerk

10 Burpees

Post Time to comments

"Tabata Something Else"

2009-05-06T08:24:00.002+10:00

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

2009-05-05T00:01:00.000+10:00

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

Post time to comments

Rest Day

2009-05-03T10:23:00.002+10:00

Practice a new skill

Hubba Bubba

2009-05-02T05:59:00.002+10:00

5 Rounds for time

21 Sandbag Squat/Cleans

15 KB Swings

9meter of Burpees

400m run

Post time to comments

Elizabeth

2009-05-01T11:53:00.003+10:00

"Elizabeth"
21-15-9 reps of:

Clean @ 60 kgs

Ring dips
Post time to comments

5 Rounds

2009-04-30T08:23:00.000+10:00

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

Post time to comments

10x10

2009-04-29T08:16:00.002+10:00

10 rounds

10 Pullups

10 Ring dips

10 SDHP kettle bell

100m run

Post time to comments

Rest Day

2009-04-28T00:01:00.000+10:00

Practice a skill

Post to comments

Jason Marks

2009-04-27T09:13:00.003+10:00

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

Post Results to Comments

Grace

2009-04-26T09:48:00.002+10:00

30 reps for time

Clean and Jerk 60kg (scale as necessary)

Post time to comments

Lest We Forget!

2009-04-25T00:01:00.003+10:00

For Time,where the exercises are.

Thrusters

Over Head Squats

Box Jumps

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

800m run

400m run

800m run

Post times to comments

Rest Day

2009-04-24T00:01:00.001+10:00

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

Post to comments

Fight Gone Bad!!

2009-04-23T00:01:00.000+10:00

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)

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

Post scores to comments

Lynne

2009-04-22T00:01:00.000+10:00

"Lynne"
5 rounds for max reps

Bodyweight bench press
Pullups

Post reps to comments

AMRAP

2009-04-21T20:28:00.005+10:00

As many rounds possible (AMRAP) in 30min

20 Box Jumps

20 SDHP

20 Ring dips

200m run

Post score to comments

Rest Day

2009-04-20T00:01:00.000+10:00

Any Takers??

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

Post to comments

Did I hear you say LUNGE???

2009-04-19T11:54:00.002+10:00

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

Post results to comments

Sadistic Saturday

2009-04-18T00:01:00.001+10:00

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

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

Post time/feedback to comments

Duo

2009-04-16T00:01:00.000+10:00

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

Post feedback to comments

Rest Day

2009-04-15T18:21:00.002+10:00

Can anyone guess where this is???

5 Rounds!!!!

2009-04-14T00:01:00.000+10:00

5 Rounds 24kg/16kg

21KB Swing

15KB Clean/Squat

9KB Push-Press

200m Run

Post Time to comments

Happy Easter

2009-04-13T09:16:00.002+10:00

From CFX WOD

Four Rounds

15 SDHP,

15 Push Press,

15 Thrusters 40kg

Run 400m

Post results to comments

Elizabeth

2009-04-12T14:33:00.003+10:00

"Elizabeth"

21-15-9 reps, for time

Clean 135 lbs
Ring Dips

Post time to comments

Rest Day

2009-04-11T12:32:00.003+10:00

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

2009-04-10T15:57:00.002+10:00

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

Post to comments

Meet Pukie

2009-04-09T00:01:00.000+10:00

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

Post Load & Time to comments

Strict Press

2009-04-08T00:01:00.000+10:00

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

Post Results to Comments

Rest Day

2009-04-07T00:01:00.000+10:00

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

2009-04-06T00:01:00.000+10:00

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

Post time to comments

Lynne

2009-04-05T10:32:00.003+10:00

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds

Front Squat

2009-04-04T10:27:00.000+11:00

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

Post loads to comments

Rest Day

2009-04-03T00:01:00.000+11:00

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

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

Bienvinedos

2009-04-02T00:01:00.000+11:00

21-15-9 Reps

Pull Ups,

Sumo Deadlift High Pull,

Swing 24kg

Run 400m

Post results to comments

Ayy Up Lad!

2009-04-01T00:01:00.000+11:00

21-15-9 Reps

Ring Dip,
Pull Ups,
Front Squat 40kg
Run 400m

Post Results to Comments

Helen

2009-03-31T00:01:00.000+11:00

3 Rounds for time

400m run

20kg Kettle bell swing X 21

Pull-ups X 12 reps

Post time to comments

Rest Day

2009-03-30T00:01:00.000+11:00

Sundays first ever CrossFit group hits Penrith..

On Any Sunday

2009-03-29T00:01:00.000+11:00

4 Rounds For Time

400m Run

20 Box jumps

20 K/Bell Swings 24kg/16kg

20 D/Bell Thrusters 15kg/10kg

Post time to comments

For Shane

2009-03-28T00:01:00.000+11:00

Do 1 Chin-up the first minute, then 2 the next... Until you cant do anymore.

Post reps/minutes to comments.

Rest Day

2009-03-27T00:01:00.000+11:00

Catch up on a missed workout or just enjoy the day..

Hasta Manana!

Things that make you go Hmmm!

2009-03-26T00:01:00.000+11:00

Perform as many rounds in 20min

400m run

10 Ring dips

15 Thrusters @ 50% bodyweight

Post rounds to comments

Wicked Wednesday

2009-03-25T00:01:00.000+11:00

5 Rounds for time

10 Chin-Ups
15 Deadlifts (Bodyweight)

Scale as necessary
Post time to Comments

6 X 400

2009-03-24T00:01:00.000+11:00

Run 6 X 400m intervals

Rest same amount of time it takes to run your 400m

Post time to comments

Rest Day

2009-03-23T16:06:00.001+11:00

Enjoy the rest day.

Blackjack

2009-03-22T00:01:00.000+11:00

"Blackjack"

Complete the following for time:

20push-ups/1 sit-up

19 push-ups/2 sit-ups

18 push-ups/3 sit-ups

17 push-ups/4 sit-ups

16 push-ups/5 sit-ups

15 push-ups/6 sit-ups

14 push-ups/7 sit-ups

13 push-ups/8 sit-ups

12 push-ups/9 sit-ups

11 push-ups/10 sit-ups

10 push-ups/11 sit-ups

9 push-ups/12 sit-ups

8 push-ups/13 sit-ups

7 push-ups/14 sit-ups

6 push-ups/15 sit-ups

5 push-ups/16 sit-ups

4 push-ups/17 sit-ups

3 push-ups/18 sit-ups

2 push-ups/19 sit-ups

1 push-up/20 sit-ups

3,2,1 GO!

2009-03-21T00:01:00.000+11:00

15-12-9 for time

KB Clean & Press 32, 24kg

KB Swing 32, 24kg

Run 800m

Post Results to Comments

Eris's Nightmare

2009-03-20T00:01:00.000+11:00

3 Rounds where the reps for Thrusters are 21,15,9 & the run is 400m,300m & 200m.

500m row
Thrusters 20kg/30kg
Run

Post time to comments

Rest Day

2009-03-19T00:01:00.000+11:00

Practice something you need to work on for 15min "like False grip for Muscle Up" etc

Post feedback to comments

Crap Sandwich

2009-03-18T00:01:00.000+11:00

1200m Run

Tabata

Squats

Push-Ups

Sit-Ups

Pull-Ups

1200m Run

"Tabata" is

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.The score is the least number of reps for any of the eight intervals.

Post scores to comments

Swing Time

2009-03-17T00:01:00.000+11:00

5 Rounds

20 Clean & Press 32kg

15 Swings 32kg

10 Burpees

Run 400m

Post results to comments

Crazy Helen

2009-03-16T00:01:00.000+11:00

3 Rounds for Time

Run 400m
21 Deadlift (Bodyweight)
12 Ring dips

Scale as necessary

Post time to comments

Welcome

2009-03-15T19:36:00.004+11:00

Above; Glenn certified & Alamo CrossFit, Lev1 certification hosts.

Welcome to lifeis CrossFit, the newest CrossFit affiliate to hit Australia. We are located in Penrith N.S.W. We will be posting daily WOD's, feel free to post comments.

Fight Gone Bad

2009-03-13T00:01:00.000+11:00

3 Rounds of 1 minute at each station:

Row (for calories)
Wall Ball @ 9kg
Sumo Deadlift High-Pull
Box Jump
Push-Press

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.