Saturday 1st October -‘Running Olympic Barbara’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

4min AMRAP:

10 Walking Lunges

10 Kipping Ring Rows

10 Supermen

2:00min to warm up for Clean & Jerk

Metcon

‘Running Olympic Barbara’

Metcon (Time)

5 Rounds for Time:

10 Clean & Jerks, 60/42.5kg

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

200m Run
* 40min Timecap

Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Friday 30th September – ‘#runthenamrap’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2:00mins Skipping

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

5 Sit-Up to Straddle Stretch

5 Sit-Up to Pike Stretch

2 Rounds:

30m Run

10 KB SDHP

10 Ring Rows

10 KB Thrusters

10 KB Cleans (5 each arm)

Metcon

‘#runthenamrap’

Metcon (Time)

Run 1600m

Then 22min AMRepsAP:

10 SDHP, 35/25kg

10 Thrusters, 35/25kg

10 MB Cleans, 20/14lb

10 Double Unders

10 Pull-Ups
Score is 22mins + the time it takes to run 1600m.

Post total reps for AMRAP in comments.

Thursday 29th September -‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Mountain Climbers

10 Star Jumps

10 Broad Jumps

3 Rounds:

10m Toy Soldiers

10m Cossack Walk

10 KB Swings

10 KB SDHP

Weightlifting

Deadlift (5-5-5-5-5)

*Beginners = Male 70kg

Female 50kg

Deadlift (3-3-3-3-3)

*Intermediate / Advanced =

Male 120kg

Female 80kg

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Rx 102.5 / 70kg

L1 80 / 52.5kg

L2 60 / 42.5kg

Gymnastics

Air Squats

2:00 mins for Max Reps

*Squat to MedBall for quality of Range of Motion.

Minimum of 70 is the goal

Wednesday 28th September – ‘Bodyweight’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2:00mins Shuttle Runs

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Bottom of Squat Stretch

30sec Pike Stretch

3 Rounds:

5 Hang Clean Pulls

5 Hang Clean High Pulls

5 Hang Cleans

Weightlifting

Hang Clean (3-3-3-3-3-3)

*Hang Squat Clean

Metcon

‘Bodyweight’

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

5 Handstand Push-Ups

10 Pull-Ups

15 Walking Lunges

October Member of the Month 2016

Triet Truong

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Tell us a little about yourself:
I’m 40 y.o (yes, I’m 40) Software Engineer.
I’m married with 3 beautiful kids ranging from 14 to 5 years old (yes, my oldest is 14) and and even more beautiful wife (I have to write that just in case she reads this).
We live about 5 mins away in the new “Lightsview” suburb.

When did you start CrossFit?
Started in February 2015 in preparation for an overseas holiday where breakfast, lunch and dinner (and possibly a midnight snack) was going to be all-you-can-eat buffets.
My goal then was to lose 10kg in 12 months so I could put some of it back on during the holiday. I failed miserably. I didn’t lose any weight at all.
However, I did feel my fitness improved greatly and I felt healthier in general.
My favourite WOD is?

Helen – nice and short.
My least favourite WOD is?
Murph – I cringe every time I see it programmed. Done it 4 times, haven’t even come close to finishing.

If there was one movement that you would ban at CFP it would be?
The Inverted Burpee – it just sounds wrong. Thank goodness I’ve never done a WOD with that in it.

After my first CrossFit workout, I felt?
Motivated. I could not finish the first foundation class WOD. That night I decided to try the same WOD again the following day and this time managed to finish within the time cap.
My 2016 goal is?
Three goals:
1. To string two double unders together.
2. To do a handstand against the wall.
3. To push press more than Bri Berriman 🙂
My advice to new members would be?
Try to attend at least 3 times a week.
Something you might not know about me is?
My family were “Boat People”.
After the end of the Vietnam war, my dad was put in a “re-education camp”, a.k.a prison, for 5 years.
After his release in 1981, my parents and I escaped from Vietnam via boat. I was 5 at the time but I can’t remember anything about the trip. Perhaps I was too young to remember or perhaps it was trauma that made we forget. I’m told we spent 5 days out at sea, living mainly off lemons,  before being picked up by an oil tanker and offloaded in Indonesia. Because my dad was in the South Vietnamese military, we were offered immediate resettlement as refugees in the USA, Canada or Australia. Luckily we chose Australia as life is pretty good at the moment 🙂
If I was to create a WOD called ‘Triet’ it would be?
The Chinese regard the number 8 as being lucky. Triet’s Lucky WOD would include 8 rounds of 8 movements with 8 reps in each movement.
8 rounds of (not in any particular order)…
8 Squat Cleans
8 Box Jumps
8 Burpees
8 Pull Ups
8 SDHP
8 Push Ups
8 Wall Balls
8 Thrusters

Tuesday 27th September – ‘Beat your Chest’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

4 Rounds of Tabata (Alternating Movements)

Skipping

Push-Ups

Sit-Ups

2 Rounds:

30sec Pec Stretch R

30sec Pec Stretch L

30sec Lat Stretch

3 Rounds:

10m Walking Lunges

5 Inch Worm Push-Ups

10m Sumo Sidewalks

5 Tricep Push-Ups

Metcon

‘Beat your Chest’

Metcon (Time)

With a partner, complete 4 Rounds for time of:

Run 400m

30 Floor Press @ Bodyweight.
Partner A runs 400m, then Partner B runs 400m.

Complete 30 Floor Press each, breaking up reps and switching weights as needed.

Monday 26th September – ‘Shoulders’

CrossFit Proficient – WOD


Narelle hitting a Squat Snatch

Warm-up

Warm-up (No Measure)

2 Rounds:

Run 100m

50 Skips

10 Dowel Rod Pass Throughs

Burgener Warm-Up

2 Rounds:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Squat Snatches

Weightlifting

Squat Snatch (3-3-3-3-3-3-3-3)

Metcon

‘Shoulders’

Metcon (Time)

7 Rounds for Time:

21 Shoulder Press, 30/20kg

21 Supermen

‘Barbells for Boobs’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

3 Rounds:

10m Toy Soldiers

10m Walking Lunges

10 KB Russian Swings

10 Ring Rows

Metcon

‘Helen meets Grace meets Helen’

‘Helen meets Grace meets Helen’ (Time)

Partner WOD

Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace, then completes Helen again. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete all 3 workouts.

3 Rounds for time

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull ups

then…

30 Clean and jerks 60/42.5kg

then…

3 Rounds for time

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull ups

‘Fiona’s’ Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Tabata:

Squats

Mountain Climbers

Metcon

‘Fiona’s Member of the Month WOD’

Metcon (Time)

Partner workout: (2 rounds)

(break it up how you like, one person working at a time)

1 mile run

100 box jumps, 24/20″

50 KB swings, 24/16kg

25 Walking lunges with weight, 20/15kg

20 Med ball sit ups, 20/14lb

15 Burpees

10 Over & Unders

5 Deadlifts, 100/80kg

Thursday 22nd September – ‘Technique Overload’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Star Jumps

10 Dowel Rod Pass Throughs

2 Rounds:

10 Pull-Ups or Ring Rows

10 Sit-Ups

10 Dips (Box or Rings)

10m Crab Walk

Skill

30 Muscle-Ups (Time)

30 muscle-ups for time
Rx Ring Muscle-Ups

L1 Bar Muscle-Ups

L2 Banded Bar Muscle-Ups

* Work on MU transition techniques if you can’t perform a Muscle-Up.

Banded Transition

Transition from Knees

Metcon

Metcon (Time)

For Time:

10 Squat Cleans, 60/42.5kg

50 MB Sit-Ups

8 Squat Cleans, 60/42.5kg

40 MB Sit-Ups

6 Squat Cleans, 60/42.5kg

30 MB Sit-Ups

4 Squat Cleans, 60/42.5kg

20 MB Sit-Ups

2 Squat Cleans, 60/42.5kg

10 MB Sit-Ups
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg