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.

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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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