CrossFit Perth

 

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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!

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.

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.

Rest Day @ CFP

CrossFit Perth has just recieved 25 Powerbags from Australian Kettlebells which has sparked a lot of interest.

With the WA/SA/NT Sectionals only 21 days away, come along to our grand opening this Sunday @ 1030 for a preview at the numerous functional options of the Powerbag......

Jade

Three rounds for time:
  9 Deadlift (body weight)
21 Double-unders
  9 Knees to elbows
Run 800 metres

Compare 25/8/2009

Post time to comments.

 

CFP Grand Opening and Affiliate Gathering This Sunday 21 Feb @ 1030

(Come along and watch athletes as they prepare for the Sectionals13-14 March)

For time:

15 Handstand push-ups
1 L-pull-up
13 Handstand push-ups
3 L-pull-up
11 Handstand push-ups
5 L-pull-up
9 Handstand push-ups
7 L-pull-up
7 Handstand push-ups
9 L-pull-up
5 Handstand push-ups
11 L-pull-up
3 Handstand push-ups
13 L-pull-up
1 Handstand push-up
15 L-pull-up

Compare 30/7/2009

Post time to comments. 

Strength
Back squat 5-5-5-5-5


Metcon
5 Rounds for time:
10 Ring dips
15 Sumo deadlift high-pull (45/30/15)


Post load and time to comments.

Skills & Drills

Kipping
Recovery techniques
Running

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
Thruster (43/33/8kg)
Pull-ups

Compare 28/11/09


Rest 15 minutes then:


For time:

40 GHD Back extensions
30m Lunge walk (48/32/16kg)
20 GHD sit-ups
10 Overhead squat (50/40/10kg)

Post time to comments.

Rest Day @ CFP

CrossFit Perth will be hosting her Grand Opening and one year anniversary on Sunday 21st Feb.

Wheather you’re a spectator or competitor, you're in for a great morning of action where athletes from across WA will be preparing for the WA/SA/NT Sectional Qualifiers to be held 13-14 March. BYO meat for the BBQ which kicks off straight after the second WOD!

Where: CFP (139 Winton Road)
When: Sun 21 Feb 1030

Strength

Clean & jerk 3-3-3-3-3-3-3


Post load to comments.

CrossFit Games movie night @ CFP

Where: CFP (139 Winton Road)
When: Fri 12 Feb 1830

 Working between 65%-75% RPE either:

Cycle 40km
Run 10km
Row  9km
Swim 1500m

Roos as RX, Wallabies 1/2 and Joeys 1/4 the distance.

If using a heart rate monitor remain within E1.