CrossFit Perth

Mobility WOD
Diane prep
"Diane"
21-15-9 reps of:
Level 3	Level 2	Level 1
Deadlift 100/70kg	Deadlift 75/50kg	Deadlift 50/35kg
Handstand push-ups	HSPU (abmat)	Handstand push-ups
Component WOD
E17	S17	PS17
Jog 10 mins out	Snatch pull	Snatch balance
Jog 10 mins back	3-3-3-3-3	2-2-2-2-2
	3 mins rest between	Rest 3 mins between
Compare 26 Mar 12

Happy Birthday Laurie Campbell

Click here to wish Laurie a happy birthday

Rest Day @ CrossFit Perth

Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Complete 3 Rounds of 30 seconds work and 10 seconds rest
Burpees (rest at the bottom of the push-up)
Hollow rock (rest in a plank hold)
Snatch balance with a PVC (rest at the bottom of the squat)
Run 200m
For each round complete as many burpee in 30 seconds before
progressing to hollow rock in 30 seconds , snatch balance in 30
seconds finishing the round with a 200m run.
If at any time you stop during the static hold your time will be frozen
until you resume.
Add your total reps for each movement.

Happy Birthday Matty Holland

Mobility WOD
Pec, forearm, shoulder
Complete as many rounds as possible in 12 minutes of:
	Level  3	Level 2	Level 1
Rope climb, 1 ascent	15ft	12ft	9ft
Push-ups	15 reps	12 reps	7 reps BW
			Or 12 reps band
3 Rounds of:
Deadlift
Hang clean pull
Hang clean

Increase the weight after each round and decrease the reps.

First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.

Registration today only @ 1300
Click here to register

This Thursday is an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day.
Mobility WOD
Mobility board
Skills & Drills
Rope climbing
Muscle-ups
E23	S23	PS23
AMRAP in 15 mins	Heavy dip drive	Pre fatigue with 2 reps
Row 200m	3-3-3-3-3-3	of lower from the
Run 400m		inverted hang straight to
9,7,5 Reps of:  Burpees & walball		3 Unbroken muscle-ups

Anzac Dawn Service 2012

Anzac Day 2012

Dawn service
0530 Meet cnr collier pass and Grande Boulevard joondalup click here for map
0545 The dawn service starts at Central Park on Grande Boulevard in Joondalup. Light refreshments will be served after the ceremony.

Brew
Directly after the dawn service, Dome Cafe Joondalup.

WOD
0900-1000 Meet at Crossfit Perth, one workout only before we split for a shower and get changed for lunch.

Brunch & Beers
1200 At the Old Bailey,
20 Reid Prom Joondalup

Friends and family are welcome to join for the duration, please write names on the whiteboard if your planning on bringing someone to the workout.

4 Rounds of:
Front squat
Push-press
Increase the weight after each round and decrease the reps.
First round 3 reps @ 50%, second round 2 reps @ 60%, third round 1 rep @ 65%, forth round 70% of your 1 rep max.
For time:
	Level 3	Level 2	Level 1
Run	400 meters	300 metres	200 metres
21 Thruster	42.5/30kg	30/20kg	20/15kg
21 Pull-ups	Body weight	Band	Jumping
Run	300 meters	200 metres	150 metres
15 Thruster	42.5/30kg	30/20kg	20/15kg
15 Pull-ups	Body weight	Band	Jumping
Run	200 meters	100 metres	50 metres
9 Thruster	42.5/30kg	30/20kg	20/15kg
9 Pull-ups	Body weight	Band	Jumping

Corporal Ben Robert-Smith VC/MG
Corporal Ben Roberts-Smith was on his fifth tour of Afghanistan, when on 11 June 2010 he was involved in his Victoria Cross action. During an operation to hunt for a senior Taliban commander, in the Kandahar province, Roberts-Smith took part in an assault against an enemy fortification, exposing his own position in order to draw fire away from members of his patrol who were pinned down. Roberts-Smith was on his fifth tour of Afghanistan, when on 11 June 2010 he was involved in his Victoria Cross action. During an operation to hunt for a senior Taliban commander, in the Kandahar province, Roberts-Smith took part in an assault against an enemy fortification, exposing his own position in order to draw fire away from members of his patrol who were pinned down.
Fighting at close range, he stormed two enemy machine-gun posts and silenced them. His citation in the Commonwealth of Australia Gazette notes that "his selfless actions in circumstances of great peril served to enable his patrol to break into the enemy's defences and to regain the initiative ... resulting in a tactical victory."

Mobility WOD
Lower back, hamstrings, glutes
Deadlift 1-1-1-1-1-1-1 reps
Complete as many rounds and reps as possibly in 5 minutes of:
10 Ball slam to clean to wallball
10 Sec plank alt arm/leg, left arm
10 Sec plank alt arm/leg, right arm

Seaman Edward "Teddy" Sheean

Edward "Teddy" Sheean was an ordinary seaman serving on HMAS Armidale whose death during a Japanese aerial attack on his ship has become a well-known episode in Australian Second World War lore.

In October 1942 HMAS Armidale's having been seen by Japanese reconnaissance pilots shortly after leaving  port, Armidale was destined for a dangerous journey. She and the other corvette on the operation, HMAS Castlemaine, missed the rendezvous with the third ship, in Timor's Betano Bay, but met her later some 100 kilometres off-shore. The plan having gone awry, Armidale was ordered to return to Betano the following night. Facing a long day in enemy waters and the certainty of attack, the crew waited.

When in the mid-afternoon she was hit by two aircraft-launched torpedoes, Armidale began to sink fast. Sheean was wounded and, rather than abandon ship, he strapped himself to his Oerlikon and began to engage the attacking aircraft even as the ship sunk beneath him. He shot down two planes, and crewmates recall seeing tracer rising from beneath the surface as Sheean was dragged under the water, firing until the end. He died on 1 December 1942 aged just 18. Only 49 of the 179 men on board survived the attack and subsequent ordeal on rafts and in life boats.

Rest Day @ CrossFit Perth

Flight Lieutenant William Ellis Newton, VC
On 16 March 1943, FLTLT Newton was leading an attack against Japanese positions at Salamaua in New Guinea. As he dived through heavy anti-aircraft fire his aircraft was hit, although he was able to bomb before pulling away and coaxing his badly damaged aircraft safely back to Port Moresby. Two days later he returned to Salamaua again hitting his target and again being hit by heavy ground-fire. This time Newton's aircraft caught fire but he managed to ditch the burning aircraft in the sea, about 900 metres offshore. Two of the Boston's three crew members were seen to make it ashore by other squadron membersNewton was one of them. He was captured by the Japanese along with Flight Sergeant J. Lyon. Both men were sent to Lae where Lyon was later executed. Newton was returned to Salamaua and on 29 March 1943 he too was executed.
His death became linked with that of another Australian, Len Siffleet, a special operations sergeant who had also been captured in New Guinea. A photograph of Siffleet's beheading was found by American soldiers in April 1944 and was believed for many years to have shown Newton's execution. While no photograph of his death is known to exist, the story of Newton's execution circulated in Australian newspapers after it was translated from the captured diary of a Japanese soldier who had witnessed the incident. His fearless approach to operational flying and the manner in which he attempted to save his crew by piloting their burning aircraft as far from Japanese positions as possible earned Newton the Victoria Cross, the only such award made to a member of the RAAF in the Pacific theatre. After the war, Newton's body was located and buried in the Lae war cemetery.

Mobility WOD
HSPU prep
For time:
	Level 3	Level 2	Level 1
Run	800 metres	600 metres	400 metres
10 rounds of the couplet:
10 reps of:	Handstand push-up	HSPU (Abmat)	HSPU (Box)
	Pistol squat	Pistol squat (Box)	Pistol squat (Box)
Run	800 metres	600 metres	400 metres

Registration 28 June 12 @ 1300
Click here to register

Mobility WOD
Skills & Drills
Pistol squats
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Level 3	Level 2	Level 1
Chest-to-bar pull-up	Pull-ups	Pull-ups (band)
Box jump, 30 inch box	Box jump, 24 inch box	Box jump, 18 inch box
GHD sit-up	Wallball sit-ups	Abmat sit-ups

No open gym today, sessions as normal
Mobility WOD
Lower back, hamstrings, traps
4 Rounds of:
Snatch pull
Snatch balance
Hang snatch
Increase the weight after each round and decrease the reps.
First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.
Snatch 1-1-1-1-1-1-1 reps

Five rounds for time of:
	Level 3	Level 2	Level 1
Handstand walk	23 Metres	Wall alt hands 25 reps	Box alt hands 25 reps
Squats	50 reps	37 reps	25 reps
Component WOD
	E22	S22	PS22
	Jog 1500m	Deadlift	10 power jumps
		3-3-3-3	Rest 1 min between
		Rest 2 mins between

From everyone@ CrossFit Perth Congratulations on getting married!

Shannon & Lauren

Steve & Claire

Skills & Drills
Handstand walk
For time:
	Level 3	Level 2	Level 1
Run	800m	600m	400m
10 rounds of the couplet:
Pull-ups	10 reps	8 reps	6 Reps
Ring dips	10 reps	8 reps	6 Reps
Run	800m	600m	400m

Happy Birthday Brendon Dimmer

Click here to wish Dimmer a happy birthday

Mobility WOD
Front rack, Lower back, Deep squat
4 Rounds of:
Clean pull
Rack squat
Hang clean
Jerk
Increase the weight after each round and decrease the reps.
First round 3 reps @ 50%, second round 2 reps @ 75%, third round 1 rep @ 85%, forth round 95% of your 1 rep max.
Clean & Jerk 1-1-1-1-1-1-1 reps

 

Rest Day @ CrossFit Perth

Good luck today at the Olympic Lifting Grand Prix, Craig and Aiden.

7 & 9am sessions will be the WOD and or open gym
8am will be with Bob Pavone Olympic lifting, no open gym
Option 1
	Level 3	Level 2	Level 1
Run	5000m	3750m	2500m
	OR
Spin	20 mins	20 mins	20mins
	OR
Row	5000m	3750m	2500m
Option 2
	Level 3	Level 2	Level 1
Run	1700m	1200m	850m
Row	1700m	1200m	850m
Run	1700m	1200m	850m

Mobility WOD
PSOAS, Subscap, Hips
"Pheezy"
Three rounds for time of:
	Level 3	Level 2	Level 1
Front squat, 5 reps	75/50kg	55/37.5kg	35/25kg
Pull-ups	18 reps	13 reps	9 reps
Deadlift, 5 reps	100/70kg	75/47.5kg	50/35kg
18 Reps of:	Toes to bar	Knees to elbows	Knee raise
Push jerk, 5 reps	75/50kg	55/37.5kg	35/25kg
Hand-release push-ups	18 reps	20 reps	9 reps
Scaling is only a guide, mix and match to suit your level of skill & ability.

Thursdays are an open gym so you can come in during session times and practice skills, do a workout of your choice or follow the skill of the day.
Mobility & Stability Breakout
Visualization Techniques and Performace
Component WOD
E21	S21	PS21
Row 1000m	Bench press 5-5-5-5-5	4 Rounds of:
Run 1000m	Rest 3 mins between	Top-hip-hang
Spin 5 mins @ 95rpm		Increase the weight after each round
		Rest 2 mins between

Mobility WOD
Calves, PSOAS, Quads
4 Rounds of:
Max strict weighted pull-ups
	Level 3	Level 2	Level 1
	20/15kg	15/10kg	Body/weight
The round is terminated once you descend from the bar, no kipping.
For time:
	Level 3	Level 2	Level 1
Run	800 metres	600 metres	400 metres
10 rounds of the couplet:
10 reps of:	Knees to elbows	Knees to elbows	Knee raise
Hug-a-twinky, 10 reps
Run	800 metres	600 metres	400 metres

Mobility WOD
Wall squat, shoulders, hips
4 Rounds of:
Clean pull 1 rep
Hang squat clean 1 rep
Jerk 1 rep
Keep the same weight for each movement and increase the weight after each round as follows: 70%, 80%, 85%, 90%  of your 1 RM
Squat Clean and Jerk, 30 reps
Level 3	Level 2	Level 1
70/50kg	52.5/37.5	35/25kg

Un-breakable
Muscle-ups
Kipping pull-ups
Beep test starting at level 7
Seconds L-hang
Add your total reps, level & seconds
Five rounds for time of:
	Level 3	Level 3	Level 1
15m OH walking lunges	20/15kg bar	15/10kg plate	10/5kg plate
Burpees	21 reps	16 reps	11 reps
The plate or bar must remain overhead whilst lunging and cannot touch the head

Rest Day @ CrossFit Perth

Happy Easter!

Happy Birthday Israel

Click here to wish Israel a happy birthday

 

CrossFit Perth Presents

The Coach Burgener Biannual In House Olympic Lifting Competition

1rm Snatch & 1rm Clean & Jerk
0700 Normal class
0800 Bob Pavone specialist olympic lift coach (booking only)
0900 Normal class
The Olympic lifting competition will run through each class in the same structure
The rules are as per standard Olympic lifting competition
Beginners will focus on technique

CrossFit Perth Easter Hunt WOD

Good Friday
0800 class only, we will be finished by 0930 followed by brekky.

Bring a waterbottle and 2 items of old daggy clothing which will go in a pile for a dress-up lucky dip.
Followed but a Paleo type breakfast, bring a plate each, award will be given to the most highly voted paleo dish.

Whats the workout?

Thursdays sessions are also open gym
Follow the class format, practice movements of your choice or catch-up on a WOD
Mobility WOD
PSOAS
Hips
Calves
Skills & Drills
GHD sit-ups
Hip & back extension
Tabata Hypoxia
3 Rounds for time of:
With 60 seconds on the clock complete the breath held movement before completing as many reps as possible of the subsequent.
Row L3-70m, L2-50, L1-30m with breath held
Max burpees
Rest 1 minute
Sprint L3-50m, L2-40m, L1-30m with breath held
Max squats
Rest 1 minute
20 Revolutions on the bike with breath held
Max double-unders
Rest 1 minute

2012 CrossFit Games Regional: Individual Event 3
Four rounds for time:
	Level 3	Level 2	Level 1
10 reps of 1 arm dumbell snatch	100/70ib
Sprint

Mobility WOD
Quads,glutes,shoulders
Thruster 3-3-3-3-3-3-3
Component WOD
E4	S4	PS4
Jog 2500m	Turkish get-up	Spin 5 x 30 sec max
	2-2-2-2	Rest 1 minute between
	Rest as required

Happy 14th Birthday Tayler Macleod

Click here to wish Tayler a happy 17th Birthday

Mobility WOD
Barbara prep
Clean 3@60%, 2@70%, 1@75%, 1@80%, 1@85%
"Barbara"
Five rounds, each for time of:
Level 3	Level 2	Level 1
20 Pull-ups	15 Pull-ups	10 Pull-ups
30 Push-ups	23 Push-ups	16 Push-ups
40 Sit-ups	30 Sit-ups	20 Sit-ups
50 Squats	38 Squats	26 Squats
Rest precisely three minutes between each round.
Compare 22 Jul 11

4 Rounds of:
3 Olympic deadlift
2 Hang power clean
The weight remains the same for both the deadlift and HPC
Increase the weight after each round
In pairs for time:
Row 4000m
Each person must row exactly 2km berfore rotating.
Record your individual 2km row time.

Rest Day @ CrossFit Perth

Happy Birthday Jacob Singleton