Saturday 28th February

CrossFit Proficient – WOD

Adam’s Member of the Month WOD

Warm-up

(No Measure)

100m Run

15 KB Swings

10 Tuck Jumps

15 Push Ups

10 Tuck Jumps

15 KB Swings

100m Run

Conditioning

Adam (Time)

Buy In – 400m Run

(5 rounds)

20 Deadlifts 60/40kg

20 Box Jumps 24/20″

20 Push Press 40/30kg

20 Wall Balls 20/14lb

20 Power Clean 60/40kg

Buy Out – 400m Run
Time Cap: 45mins (Except Adam)

Friday 27th February

CrossFit Proficient – WOD

Warm-up

(No Measure)

With a dowel rod, 2 Rounds of:

10 Dislocates

10 Power Snatches

10 Behind the neck Jerks

10 OH Squats

Weightlifting

Overhead Squat (5 x 5 @ 85%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

10 Pull-ups

5 Deadlifts 60/40kg

8 Push Press 60/40kg

March Member of the Month 2015

Cindy LawrenceCindy Lawrence

Tell us a little about yourself.
I am actually very shy, but work in Business Development for the Disability Employment Sector so i have to talk to people. I love trying new things and im not afraid to scare myself once in a while with a new challenge. Hence travelling to Thailand on my own in April.

When did you start CrossFit?
January 2014

My Favourite WOD
I like AMRAPS but also Hero WODS like Murph

Least Favourite WOD
Fran. Its my bosses name and also it has Thrusters

What movement who you ban at CFP
Thrusters!!

After my first workout I felt 
Invigorated, I couldn’t believe what I was able to accomplish that day.

My Goal for 2015 
Crossfit Goal: To continue improving in all aspects but also to string together pull ups unassisted

Personal Goal: see alittle more of the world and to be brave.

Advice for new  members:
Give it your all, be afraid its ok, but don’t quit. You will be surprised by what you can achieve. That I promise.

Something you might not know about me
The accent is fake (I’m not American or Canadian) and I’m a huge Star Wars nerd.

If I was to create a WOD called the ‘Cindy’ it would be

The Cindy
3 Rounds:
10 Burpees
20 Deadlifts 70/50kg
30 Wall balls
40 box jumps
200m run.

Thursday 26th February

CrossFit Proficient – WOD

Warm-up

(No Measure)

5 mins to Mentally prepare and find your Squat Clean weight.

Conditioning

Hidalgo (Time)

For Time:

Run 2 Miles

Rest 2-Minutes

20 Squat Cleans, 135#

20 Box Jumps, 24”

20 Walking Lunge Steps, 45# Plate Overhead

20 Box Jumps, 24″

20 Squat Cleans, 135#

Rest 2-Minutes

Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here
Time Cap: 45mins

Wednesday 25th February

CrossFit Proficient – WOD

Warm-up

(No Measure)

50 Skips

40 Star Jumps

30 Sit Ups

20 Alternating Arm KB Push Press

10 Tuck Jumps

Strength

Push Press (1-1-1-1-1-1-1)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

18 Box jumps, 24/20″ box

15 Toes to bar

12 Pull-ups

CrossFit – Building Minds and Bodies: a Way of Life

photo credits.jpg

For its many devoted trainees, CrossFit – the intensive and comprehensive fitness programme which combines a range of training modalities to promote rapid strength and conditioning – is much more than merely a means to challenge one’s physical capabilities with high-volume gut wrenching workouts. Combing elements from Olympic lifting, martial arts, men’s gymnastics and more conventional fitness protocols in such a way that sessions are never boring, functional fitness is emphasised, progress is routinely measured, and strength of both body and mind is continually cultivated CrossFit seeks to turn average people into elite level performers – hardened gym warriors even! Not for rank novices, CrossFit usually requires the newbie to have a basic level of fitness before tackling one of its famous WODs (Workouts of the Day – frequently changed, they combine some form of strength movement with high intensity cardio intervals to truly test a ‘CrossFitter’s’ physical resolve).

You hear it all the time from those committed to CrossFit. ‘It’s more than just a workout; it’s a way of life.’ In fact, of all the training systems to have emerged in recent times, CrossFit is one that consistently delivers on its promise of maximising functional strength and cardio fitness with brutal efficiency. It also positively influences how its members approach the challenges of daily life. Still, it is not for everyone and the weak of mind are ruthlessly eliminated via the fitness training equivalent of natural selection. But for those who have come to ’embrace the grind’, CrossFit provides the ultimate challenge, a fast track to enviable physical development and means to determining how mentally tough we can become. Incorporating everything from commercial treadmills to the perfect burpee, 10k runs to clean and jerks to failure, this way of life, which has even been referred to by skeptics as a ‘fitness cult’, can change a person’s perspective for the better; a never-say-die mentally is forged through increasingly harder training methods and the high level of personal accountability that is demanded of each participant. CrossFit horror stories are aplenty: members puking after a grueling WOD, involuntarily urinating mid-lift, suffering multiple injuries, passing out. However, such instances are rare and largely confined to CrossFit’s early days. In fact, a major aim of CrossFit is to encourage exercise adherence and training longevity and sessions are structured to push its members just hard enough to reap its many benefits while staying injury free.

CrossFitters begin their training quest with improved physical fitness in mind. Soon enough they come to realise that to excel in their chosen pursuit they must become one of an exclusive and committed group of gym athletes. With each demanding workout participants become a little more confident both inside and outside the gym – or, in CrossFit parlance, the box; as training numbers increase, a corresponding sense of pride in one’s performance is evident; daily life becomes much easier to navigate – for CrossFitters, how the body functions is just as important as how it looks; and the athlete within is awakened. In short, CrossFitters start thinking, eating, sleeping and training like Olympic athletes. Identity is emphasised ahead of behavior and this keeps each member committed to the task at hand; behaviors are established in line with this new identity and positive personal transformations are thus more rapidly achieved. When faced with tough decisions or seemingly insurmountable obstacles, the CrossFitter is more adept at pushing aside doubt and forging ahead. Increasingly more intensive workouts and adherence to the CrossFit ethos has conditioned such people to willingly expose their weaknesses, overcome limitations, and relish difficult challenges. As a result, mind, body and lifestyle are optimized.

This article is written by David Robson in conjunction with Gym and Fitness Equipment. Fitness industry writer, trainer, contest promoter, bodybuilding federation president (New Zealand Wheelchair Body Building Federation), and tireless fitness lifestyle advocate David Robson has, for the past two decades, preached the healthy living message. His many client success stories bear witness to the efficacy of his results-driven training focus. He continues to educate and inform through his numerous written works.

Tuesday 24th February

CrossFit Proficient – WOD

Warm-up

(No Measure)

Run 200m, then 3 Rounds of:

6 Squats

8 Clean High Pulls

6 Pike Squats

8 SDHP

Strength

Squat Clean (7 x 2 @ 95%)

Conditioning

Metcon (Time)

Five rounds for time of:

9 Deadlift 60/40kg

6 Hang power snatch 60/40kg

3 Overhead squat 60/40kg

Monday 23rd February

CrossFit Proficient – WOD

Warm-up

(No Measure)

4 Rounds of:

20m Toy Soldiers

10 KB Swings

5 Push Ups

Strength

Floor Press (3-3-3-3-3)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

400m Run

21 Deadlifts 70/50kg

Saturday 21st February

CrossFit Proficient – WOD

2nd Birthday

Warm-up

(No Measure)

In Pairs, while One Partner Skips the other completes:

15 WallBalls

15 SDHP

15 Alternating Lunges

15 Ring Rows

Then change over

Every time you stop skipping or a skip is missed, 2 Push Up penalty for both partners.

Conditioning

Metcon (Time)

In Pairs:

400m Run

23 Deadlift 100/80kg

23 Push-ups

23 Clean 80/60kg

23 Situps

23 Snatch 60/40kg

23 Supermen

23 Front Squat 50/35kg

23 Pullups

23 Overhead Squat 40/30kg

23 KB Swings 1.5/1pood

23 Push Press 30/20kg

23 Squats

23 Shoulder Press 20/15kg

400m Run

5 Synchronised Burpees between each exercise

Friday 20th February

CrossFit Proficient – WOD

Warm-up

(No Measure)

20 Skips

20m Toy Soldiers

15 Deadlifts

10 Bent Over Rows

15 Deadlifts

20m Toy Soldiers

20 Skips

Conditioning

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
45min Time Cap