CrossFit Perth

Our Sectionals Are Now Posted To The Games Site!

Click here to view

 

Skills & Drills

Muscle-ups
Handstand push-ups

 

Weighted sled drag 30m for time:
(80/100kg)

Rest 5 minutes then:

Tabata for distance
Complete 20 intervals of 40 seconds of work followed by 20 seconds rest:
  5 Sandbag squat clean (25/15kg)
10 Push-ups
15m Sandbag lunge walk (25/15kg)

Post total distance completed to comments.

 

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Rest Day @ CFP

WA is putting together crew to support the Regional’s. If you are interested in becoming part of the this great event up close and behind the scene, leave your details at your affiliate or contact info@crossfitperth

Bulk accommodation and transport will be booked by April 15!

3 rounds for the slowest time:
L-sit (15 seconds rest)
Ring support (15 seconds rest)

Complete as many rounds in 10 minutes of:
6metre Overhead 1 arm lunge walk (10/8/6kg)
8 Ball slam (10/8/6kg)
10 Sit-ups

Use the same medicine ball for the overhead lunge walk and ball slam and alternate arms after each round.

Post total time and rounds complete to comments.

Bench press/ring dip combo

Bench press 5-5-5-5-5
Ring dips 10-10-10-10-10

Start with 5 bench press followed by 10 Ring dips, continue to alternate until complete.

Post weight to comments.

 

Recovery session

Either:
Jog 20 minutes, Spin 20 minutes or Swim 20 minutes

Then:
P&F stretching & Trigger Point Therapy

Remain @ E1 or 60% RPE

Athletes who didn’t compete at the Sectionals, this week is also a recovery week so time to tweak your program, diet and focus!

 

Skills & Drills

P&F Stretching
Trigger Point Therapy

 "Murph"

For time:

Run 1600m
100 Pull-ups
200 Push-ups
300 Squats
Run 1600m

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Compare 02 Aug 09

Post time to comments.

For those unable to make the Sectionals we have posted a workout for each day requiring minimal gear.

Deadlift 1-1-1-1-1-1-1


Post load to comments.

Rest Day @ CFP

Not long now till we kick of with the first WOD of the 2010 WA/SA/NT Sectional qualifiers.

We wish all athletes the best of luck!

5 Rounds for time:

7 Pull-up
7 Thruster (40kg)
7 Burpee


Post time to comments.

For time:
Row 500 metres
Run 200 metres
Rest for half the total time it took to complete the last run and row.
Row 400 metres
Run 300 metres
Rest for half the total time it took to complete the last run and row.
Row 300 metres
Run 400 metres
Rest for half the total time it took to complete the last run and row.
Row 200 metres
Run 500m

Post time for each effort and total to comments.

8 Rounds for time:

4 Snatch
8m Overhead weighted lunge walk.
12 Floor wipers
16 Double-unders

(40,30,16kg)

Post time to comment.

 

Cee is hanging to do hit this weekend's Wod's at the Sectionals

Skills & Drills

Running
Pre-competition nutrition & preparation

 

WA/SA/NT Sectional Qualifiers kick's of this weekend, Day 1 WOD's will be announced tomorrow!

Athletes be prepared for a bucket load of prizes thanks to our sponsors!

 

  

 

CFP Hopper WOD

In pairs draw and complete as many movements as possible in 20 minutes. The rep range and distance are on each card.

For reps:
21, 15, 9 reps
Snatch (45,30kg)
Push press
Box jump (24,12 inch box)
Kettlebell swing (24,16kg)
Sumo deadlift high-pull (45,30,16kg)

For distance:
Sandbag run 200m
Row 400m
Tyre flip 20M

Complete each movement as you draw and place back in the hat.

This is a great way of developing the mental toughness required to attempt any movement in any sequence!

Post time to comments.

Strength

Deadlift 4-3-2-1-1-1-1

Post weights to comments.

Rest Day @ CFP

Josh coaches Hunter through his first kettlebell swing! 

 

Strength

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3 reps
Push Jerk 5-5-5 reps


Post weight to comments.

Compare 25/11/2009

Row 5km for time:
Roo’s as RX
Wallabies – 4km
Joeys – 3km

Rest 5 mins then.

4 rounds of: 
  5 Burpee box jump
10 Pull-ups
15m Weighted lunge walk (2x24/16/8kg)


Post time for each to comments.

 

Click Here To Register Now!

2010 WA/SA/NT Sectionals Day 1 WOD’s

WOD 1

5 Rounds for time:

Burpee-sandbag chuck 16 metres

Run 200m

 

Last round finishes with the Burpee - Sandbag chuck

(Complete a full burpee with feet clearing the ground and an overhead clap before cleaning the sandbag and throwing it, only one step is allowed whilst throwing the bag)

 

Weights
Men 25kg
Women 15kg

WOD 2
With a continuously running clock:
Athletes have 1 minute to complete 1- deadlift followed by 1 weighted pull-up before progressing to the next weight combination.

 

Click here to view detailed maps!

For those trying to register the link has been re-opened!

Skills & Drills

Rowing
GHD Back extensions
GHD Hip extensions
GHD Hip and back extensions
GHD Sit-ups

Snatch Progression

Overhead squat 5-5-5

Snatch balance  3-3-3-3

Snatch 2-2-1-1-1-1

Post load to comments.

CFP will be open tomorrow as per our schedule!

Mondays
-------Evenings----- 5:00-5:45 | 5:45-6:30 | 6:30-7:15

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Hand stand push-ups
Clean: 3/4 body weight
Kettlebell swing 32kg


Post time to comments.

Compare 22 Aug 2009

Rest Day @ CFP

With the WA/SA/NT Sectionals only 14 days away athletes are starting to work into their taper. The timing is critical to ensure peak performance over the 2 days of physically and mentally challenging WOD's. Spectators will witness first hand who has the conditioning and fortitude to sustain the back to back efforts. Also look out for Goran who will be interviewing athletes in an effort to gain an appreciation of our athlete’s perception of the Sectionals.

Click here to view our testimonials!

Run Intervals

6 x 25m   (Rest 30 sec between efforts)
5 x 50m   (Rest 1 minute between efforts)
4 x 100m (Rest 2 minutes between efforts)
3 x 200m (Rest 3 minutes between efforts)
2 x 400m (Rest 4 minutes between efforts)
1 x 800m

Roos as RX
Wallabies complete 5 x 25m, 4 x 50m, 3 x 100m, 2 x 200, 1 x 400m 
Joeys complete 4 x 25m, 3 x 50m, 2 x 100m, 1 x 200m

Post time for each interval to comments.

CFP Foundations

Agility course

CrossFit NZ hosted the VIC/TAS/NZ Sectionals last weekend with a few surprise’s. Athletes needed no reminder that CrossFit requires as much mental toughness as it does athletic ability. No doubt we will see plenty of mental toughness during the 2 day WA/SA/NT Sectionals as athletes push beyond there limits in pursuit of a top 10 placing.

For time:

Sandbag burpee chuck & run 15m
Row 1000m
Sandbag burpee chuck & run 15m

Row  800m
Sandbag burpee chuck & run 15m

Row  600m
Sandbag burpee chuck & run 15m

Row  400m
Sandbag burpee chuck & run 15m
Row 200m

Weights for the sandbag (25/15kg)

Post time to comments.

Strength
Weighted pull-ups 3-3-3-3-3-3-3

Static strength

2 Rounds for the slowest time possible:
L-sit (Arms locked out with legs parallel)
Squat hold (Hip crease below the top of your knee caps)
V Sit
Ring support (Arms locked out)
.
Work through each hold in sequence with 15 seconds rest between efforts..

Post rounds completed and overall time for the static holds to comments.

The ACT/NSW & NZ Sectionals were held last weekend with some exceptional efforts as athletes gave there all for a chance at qualifying for the Regional’s.

Click here to view more information!

Skills & Drills

 

Rowing
Running
Nutrition

Well done to everyone that competed and supported our athletes yesterday @ the CrossFit Perth Grand Opening. It was a good opportunity for our Sectionals contenders to test their form in the venue that will host 2 days of action packed WOD’s 13-14 March 2010.

Special thanks to Kaz, Ad's, Jake, Cee and Matty for their time and dedication.

Also to the judges from The Mill, SF Gym, CrossFit Fremantle, The Cell, CrossFit Infusion, Southern CrossFit and Tracy Cooper who will be the head judge for the WA/SA/NT Sectionals.

CrossFit Perth Opening WOD Results
WOD 1
Male					Female
1	Dave	21.22	SXF		1	Cecilia	24.27	CrossFit Perth
2	Stef	22.49	The Cell		2	Bec	24.49	SF Gym
3	Dan	23.12	CrossFit ROM		3	Vicki	38.13	CrossFit ROM
4	Sam	28.01	SF Gym
5	Luke	28.11	The Cell
6	Ric	31.24	SF Gym
7	Steve	32.35	CrossFit Perth
8	Adam	34.31	CrossFit Perth
9	Jarrad	37.01	SF Gym
10	Goran	38.36	CrossFit Perth
11	Ryan	38.55	CrossFit ROM
	Paul	30.09	CrossFit Perth
WOD 2
Male					Female
1	Sam	7.21		SF Gym	1	Cecilia	8:00	CrossFit Perth
2	Luke	7.46		The Cell	2	Bec	9.51	SF Gym
3	Ric	8.05		SF Gym
4	Dan	9.29		CrossFit ROM
5	Adam	10.43		CrossFit Perth
6	Jarred	13.41		SF Gym

CrossFit Perth Grand Opening Today @ 10:30
Don’t Miss The Action Packed WOD’s

WOD 1

For time:

10 Ring dips
Sandbag run 50m
10 Push-press

Sandbag run 100m
10 Ring dips    / 20 Kettlebell swing
Sandbag run 150m

10 Push-press / 20 Kettlebell swing / 30 Squats
Sandbag run 200m
10 Ring dips    / 20 Kettlebell swing / 30 Squats / 40 Double-unders
Sandbag run 200m
10 Push-press / 20 Kettlebell swing / 30 Squats
Sandbag run 150m
10 Ring dips    / 20 Kettlebell swing
Sandbag run 100m
10 Push-press
Sandbag run 50m
10 Ring dips

Weights RX
Push-press (45/30kg)
Sandbag run (15/25kg)
Kettlebell swing (24/16kg)

WOD 2

5 Rounds for time:
  5 Deadlift (1½ / 1¼  body weight)
10 Burpee pull-ups

Post time for each WOD to comments.

4 rounds for time:

30 seconds Weighted lunge walk (2x24/2x16/2x12kg)
20 Seconds Rest
60 seconds Medball complex (Ball slam-clean-wall ball)
40 seconds Rest
90 seconds Row
60 seconds Rest


Post total distance for the row, lunge walk and reps for the medball complex to comments.