Saturday, May 27, 2006

Crossfit Sydney's Suffering 27/5


Fit or Crossfit
You Determine your own Level of Involvement!
We supply the WorkOut, Equipment,Instruction and Motivation
The Rest is all about You!

So come along
Every Saturday Queens Pk Randwick 0800 for a Work Out
Contact crossfitsydney@yahoo.com.au

Rain so short informal WO before the Lads headed to a Strongman WorkShop.
Brief Warm Up
5x5 Weighted Strict Chins
+10kg

4Rds
Run 400m
50 Air Squats


Pistols
L Sit Chins
Ab Mat Sit Ups

Saturday, May 20, 2006

Crossfit Sydney Suffer 20/5

The Crew


Tabata What???
Tabata Swing & Snatch Tabata Squats

V's OHSTabata Snatch
Tabata Push Ups
OHS

WU
Lossen Up Drills
Sprint Drills
Run Throughs
Side to Side
Backwards Running

3mins for Rds
1 Chin Up
3 Burpees
20m Sprint

KB Instruction
or
OverHead Squat Practise

Tabata for Lowest Score
Squats with 10kg or OverHead Squats 20kg
Push Ups
KB Swings or Snatch 16kg
Chin Ups

Caffine

Finish

Wednesday, May 17, 2006

Attrition & Psychologcial Conditioning


Attrition& Mental Determination
The Crossfit method places individuals into routines that imposes pressure to perform.At some stage regardless of previous experience, fitness levels etc, attrition sets in.
If it does not, you are cheating only yourself because you are cruising!
Give me 10 Burpees!
At this point of Attrition, a familar question pops into the mind of most Crossfiters.
Quit Now!
Most push through mentally,they trick their mind that its worth doing the extra reps in order to gain something.
In the terms of training that gain is to Finish.
Those that do Quit usually go to Body Building and buy mirrors for above their bed.

There are times in sport and life that individuals are placed in situations that are uncomfortable and regardless of experience, aptitude or intelligence you will have to grit it out or quit.
Rarely in Gym based fitness programs is there this type of nesscesity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom.
What does this all mean?
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

Monday, May 15, 2006

CrossfitSydney's Suffering 13/5

The Crew

J gets some Burpee Big Air
H takes a 50kg Bag for Jog

M &N more Pull Ups & Swings















The Warm Up
3Rds
5 Chin Ups
10 KB Swings
15 Push Ups

The Suffering
For Time
50kg Sand Bag Carry 40m
15 Burpees
15 Chin Ups
15 KB Swings
50kg SB Carry 40m
12 Burpees
12 Chin Ups
12 KB Swings
50kg SB Carry 40m
9 Burpees
9 Chin Ups
9 KB Swings

N 19.50
H 17.50
J 21.20
A 9.13
D 22.10

The Finish
Reps for Max
Ring Dips
L Sit for Time
Pistols


End Suffer

Tuesday, May 09, 2006

The Time Thing


Timed Work Outs

Why Time a Work Out?

A Sense of Urgency: Life and Sport require actions to be completed with the pressure of time placed upon results.

The Crossfit Method believes in Intensity and Volume over duration in order to elicit pressure and maintain intensity within a Work Out, you may add the aspect of performing against the clock.
This becomes a reference point when repeating the same workout in the future while maintaining a sense of urgency and giving individuals a goal to work with.

Timing a WO elicits Power Generation. Power=[Force X Distance]/Time.
By challenging Power Output we fatigue the Systems of the Human Body.Increasing an individual's power output can promote increases in absolute and relative strength, speed and endurance.

Timing a Work Out is all about You!
No one else,and the clock doesn't lie.
Want a faster time then suck in some O2 and crank another rep.
Responsibility Sucks doesn't it!

What Timing a WO isn't!
It isn't a way of comparing oneself against others.
Want to make your training a competitive event,then at least give your other competitors access to standardized equipment,rules and all the strategies that accompany it.
This is training not an event!



What about Form?
Form and technique will suffer when going for a best time,however generally it is recommended that beginners concentrate on form and simply allow time to tick by,this will maintain the intensity of the WO in its own right. As your skill level increases then with correct scaling of reps and weights,"For Best Time" can be attempted.However "Best Times" usually accompany repetition's of a WO due to familiarity and improved technique,regardless of whether its an official attempt or not.

Saturday, May 06, 2006

CrossfitSydney Suffer 6/5

CrossfitAus Team 2
In the midst of Helen













Quality Swings

G Swings KB as Kids ask "whats this?"
Either N&G clapping Vado's Running Style or they are doing Burpees!
















J cranking Chins,Vl cruising in the background



CrossfitSydney's Suffer in Sydney Workout of the Weekend
Saturday's 0800 @Queens Pk Ranwick, meet at the Chin Up Bars
All Welcome

This Weeks Installment
Warm Up
3Rds
10KB Swings
20m Sprint
5 KB Sumo DL High Pulls
5 Burpees

Times
Vado 3.33
N 4.47
G 4.07
J 4.16

5mins for Rds
Men 3 Chin Ups Ladies 1 Chin Up
5 Push Ups 5 Push Ups
10 Squats 10 Squats

Vado 7Rds
N 7Rds
G 6Rds
J 7Rds
VL 6
T 6

3Rds
400m Run Ladies 200m
21reps KB Swing L 12 Reps
12 Chin Ups L 12 Body Rows or Jumping Pull Ups

N 8.24
G 8.38
VL 20.08
Vado 11.51
T 18.30
J 15.45

Finish With
Ab Wheel,Ring Push Ups and L sits
Caffine Hit and Chat.