Sunday, October 29, 2006

CFS WOD 29/10/06

CrossFitSydney
Form, Function, Intensity
Andrew@CrossFitSydney.com.au


For time:
Run 1200 meters or Row 1500m
9 Pull-ups
40kg Thruster, 9 reps
Run 800 meters or Row 1000m
15 Pull-ups
40kgThruster, 15 reps
Run 400 meters or Row 500m
21 Pull-ups
40kg Thruster, 21 reps

Record Overall Time

Warm Up
3 Rds
OHS 10
Burpees 5
Lunge 15

CFS WOD 27/10/06

CrossFit Sydney
Strength and Conditioning for Life
Contact
Andrew@CrossFitSydney.com.au







"Diane"
21-15-9 reps of:
100kg Deadlift
Handstand push-ups

Record Overall Time

Warm Up
Row
2x500m 1min Rest
1x 1000m


Broom Stick OHS
Shoulder Dislocates

Add Ons
Bench Press
5x3

L Sits 3x sec holds

Saturday, October 28, 2006

CFS WOD 26/10/06

CrossFit Sydney
Form Function Intensity
Try the Method for all round Strength and Conditioning
Andrew@CrossFitSydney.com.au





"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments


Warm Up
Stretch Dynamics
Skip
3Rds
2min 30sec Rest

Thursday, October 26, 2006

WOD 25/10/06

CrossFit Sydney
Form, Function, Intensity
Conditioning for Life,Conditioning for Sport
WeekEnd Work Outs
Saturday 0800 Queens Pks Randwick
Contact
Andrew@CrossFitSydney.com.au






"Fran"
For Time
Complete
21,15,9 reps of
40kg Thruster
Chin Ups

Record Overall Time

Warm Up
Row 2000m

3Rds
3 Broom Stick OHSquats
5 Power Overs
10 Lunges


Add Ons
DL 5x5

Tuesday, October 24, 2006

WOD 23/10/06

CrossFitSydney
Fundamental Core and Strength Conditioning
Form,Function,Intensity
Andrew@CrossFitSydney.com.au

Fi, CrossFit NQ Takes a little Rest after todays WO


Five rounds for time of:
60kg Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Record Overall Time

Warm up
5Rds
3 Strict Pronated Chins
5 BS OHSquats
7 Spawls

Row
3x125m 2min Rest

WOD 22/10/06

CrossFitSydney
Form,Function,Intensity
Contact
Andrew@CrossfFitSydney.com.au



For time:
Run 400 meters
21 L-Pull-ups
21 Handstand push-ups
Run 400 meters
15 L-Pull-ups
15 Handstand push-up
Run 400 meters
9 L-Pull-ups
9 Handstand push-ups

Record Overall Time

Warm Up
Sprint Drills on 40 m

WOD 21/10/06

CrossFit Sydney
Form, Function, Intensity



Front Squat
7 Sets of Triples
Rest 3mins between Attempts

Record Loads

Warm Up
3x
1000m 2min Rest


Over Head Squat Practise

WOD 19/10/06

CrossFit Sydney
Form, Function, Intensity
Contact
Andrew@CrossFitSydney.com.au



"Elizabeth"
21-15-9 reps of:
Clean 60kg
Ring dips

Record Overall Time


Warm up
Row
4x500m 1min Rest

4Rds
3Chin Ups Strict
5 Burpees

Friday, October 20, 2006

WOD 18/10/06

CrossFit Sydney
Get Fit,Get Functional

Every Saturday Queens Pk Randwick
0800 meet at the Chin Ups Bars
The Week End Work Out
Donation $20
Contact

Andrew@CrossFitSydney.com.au



Max Effort

Weighted Neutral Grip Chin Ups
10 sets of Singles
2 mins or > Rest between Attempts

Record Weights

Add Ons
Bench Press
5x5

Warm Up
Row
8 Intervals
20:10
Cal >5

3Rds
5Burppee
10 Lunge

WOD 17/10/06

CrossFit Sydney
Form Function Intensity
Come try the method
Every Saturday
Queens Pk
0800
Contact
Andrew@CrossFitSydney.com.au
"Diane"
21-15-9 Reps of
100kg Deadlift
Handstand push-ups

Record Overall Time


Warm Up
Row
4x 500m 1min Rest

Diver Bombers Push Ups
3x5

Add Ons
30,20,15,10
Back Extensions
Sit Ups

Sunday, October 15, 2006

WOD 15/10/06

CrossFit Sydney
Get Fit,Get Functional

Every Saturday Queens Pk Randwick
0800 meet at the Chin Ups Bars
The Week End Work Out
Donation $20
Contact
Andrew@CrossFitSydney.com.au


Tabata Squats

8 Intervals of 20secs Work and 10 sec Rest
Count and record how many Squats, Ass to Ankle per 20 sec Interval
Final Score is the Lowest Number of the 8 Intervals


Warm Ups
Sumo Stretch
Sumo Steps
Samson Stretch
Back Bridge
Hip Raise

1200m Trot for Form

WOD 14/10/06

CrossFit Sydney
Function, Form, Intensity

Try the Method
Contact
Andrew@CrossFitSydney.com.au



Pull Up Ladder
With a Continous Clock running do
First minute(rest remaining minute)1 Pull Ups
2nd Minute 2 Pull Ups
3rd Minute 3 Pull Ups
and so on
untill you can no longer complete the No. of Pull Ups within the minute
You may break Pull Ups into sets as needed.

Record how many minutes and fractions completed.


Warm Ups
4x 250m Row 1min Rest

Diver Bomber Push Ups
5x5

Chest Stretch
Cat Stretch

WOD 13/10/06


Try the Crossfit Method
Effective Functional Conditioning for Every Body
Contact
Andrew@CrossFitSydney.com.au

The Park Sessions
Every Saturday
Queens Pk Randwick
0800 meet at the Chin Up Bars
Donation $20

"JT"
21,15,9 reps for Time of

Handstand Push-ups OR Hand Stands OR Anold Press
Ring Dips OR Dips
Push-ups

Record Overall Time

3x 1min
Plank
Holow Arch

Samson Stretch
Spinal Rocks

Tuesday, October 10, 2006

WOD 11/10/06

The Crossfit Sessions
Delevoping Functional Strength and Diverse Conditioning
Contact
Andrew@CrossFitSydney.com.au


50 Box Jumps
5x 8m Rope Climbs or 75 Chin Ups
50 24kg KB Swings
50 Sit ups
50 reps 2x 20kg DBs Hang Power Clean
800m Run or 1000m Row
50 Back Extension

Record Total Time


Warm Ups
Sprint Drills
5x 30m Sprints

3 Rds
3 Burpees
5 L,R C&J KB
10m Lunge

WOD 10/10/06


Part of the continued effort to only display photos of Vlad in strange positions

"Helen"
3Rds
For Time
Sprint 400m or Row 500m
21 reps 24kg KB Swing
12 Chin Ups



Warm Up
Sprint Drill
BS Over Head Squats

3Rds
5 Burpees
5 L,R KB Snatch
5 Chin Ups

Add Ons
Snatch Practise
7x3

WOD 9/10/06

CrossFit
Metal&Physical Fitness


Push Jerk
3,2,2,2,1,1,1,1,1

Record Loads

Add Ons
7x3 Dead Lift

T Get Ups for Form

Warm Ups
2x
500m 1min Rest
1x
375m ME

Saturday, October 07, 2006

WOD 7/10/06

CrossFit Sydney's
Soon to Commence its Fast 45s
45mins of Conditioning for Life
0700 Cook & Phillip Park Aquatic Centre
$25 Includes Access to Pool post WO
For Bookings& Information
Andrew@CrossFitSydney.com.au





"Annie"
For Time 50,40,30,20,10 reps
Double Unders
Sit Ups

Record Overall Time Taken

Warm Up
1200m Jog
Sprint Drills on 40m
2x
400m 2mins Rest

Add Ons
3Rds
Lunge 100m
50 Push Ups

WOD 6/10/6

Function creates Fitness
CrossFit
Come Test your Metal at a Saturday Sessions
Queens Pk 0800
Contact
Andrew@CrossFitSydney.com.au




Sprint
3x
800m
4min Rest btw Sprints

Warm Ups
Sprint Drills on 40m

1x
12oom Jog
2x
400m for Form

Add ons
3x
Samson to 1min Plank

Squats 40,30,20,10
Sit Ups 40,30,20,10

WOD 5/10/06


CrossFit's Work Out of the Day
Tranferable Fitness
Try It Out!
Contact
Andrew@crossfitsydney.com.au



3Rds for Time
15 reps 45kg Overhead Squat
15reps L sit Pull Ups
15reps 45kg Split Jerk
15reps Knees to Elbows
15reps 45kg Hang Clean
15reps Back Extensions +10kg

Warm Up
Row
4x
250m 30sec R


3Rds
3 Chin Ups
5 Push Ups
7Squat
9 Sit Ups

Friday, October 06, 2006

Time,Power Ratio and the Individual


Power is equal to force times the velocity of the muscle action.
Aspects of Power include coordination, strength and muscle size all requiring agility in application.
If power performance is to be maximized within the individual then both Force and Velocity components must be trained effectively and efficiently.

Differentials in Range of Motion
Why" For Time" is relative to the individual.
Power movements of individuals are fixed and different due to the individuals range of joint motion.Velocity is determined by the time taken to complete the movement through that individuals range of motion.
Training using methods that focus on decreasing the time in which the movement is produced by increasing the efficiency and or acceleration of the movement, increases power generation.
Therefore Timing a WorkOut produces a reference point from which to determine increases in power output when compared to future attempts.

Why its not "just a Competition"
Due to the difference in Range of Motion as well as previous specialization WOD should not be made intensely competitive unless weight divisions and standardized equipment and movement is specified. This would transfer the training into an event,somewhat defeating the purpose of a training format.
This is training for an Effect.
Incremental Progression
The focus is on individual improvement and progress through efficient movement.The time of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!

CrossFit

Andrew@CrossFitSydney.com.au

Wednesday, October 04, 2006

WOD 3/10/06

The Form of Function
CrossFit


Dead Lift
10x Doubles
Rest as Needed
Max Efffort

Warm Ups
Treadmill
Back Wards Walking
Row
1000m for low Stroke Rate

Add Ons
Military Press
5x3

Back Extensions
Situps
20,15,10,5

WOD 2/10/06

Form and Intensity
CrossFit



"Nasty Girls"
3 rounds for time of
50 Squats
7 Muscle-ups
45kg Hang Power Cleans 10 reps

Record Overall Time

Warm Ups
Row
1000m
1min R
500m
1min R
250 m

WOD 1/10/06

Kiss the Grass


Back Squat
10x Doubles
Ass to Grass

Warm Ups
Jog 1.2km

Sumo Steps
Samson Stretch

Add Ons
Bench Press
5x5

T Get Ups for Form