CrossFit Sydney BW and Strength

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BW and Strength
In the realm of General Physical Preparedness Training, Strength is always relative to the BW of the Trainee. The focus of a training format is to make improvements of people’s power,strength and work capacity. Training loads must be calculated in relation to the individuals Body mass.
Need Competition? Then choose your sport and apply your strength and power.
The application of that strength or power is what matters in competition and requires skill and agility. Such Aspects are rarely seen trained in Gyms.
CrossFit

WOD
Power Clean
1-1-1-1-1-1-1-1-1-1
2min Rest between attempts
Record Loads

CrossFit Sydney What about Form??

CrossFit Conditioning
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Contact
Andrew@CrossFitSydney.com.au


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.

WOD
Run or C2 Row
5000m

CrossFit Sydney Attrition

CrossFit Strength & Conditioning
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Attrition
The Crossfit method places individuals into routines that impose pressure to perform against time or loads. Tasks are set, and the goal is to complete them in best time, best form, best load possible. At some stage regardless of previous experience, fitness levels etc, attrition sets in.

Attrition and fatigue cause people to access more then just muscular actions. You will have to "Dig Deep" and put some mental determination into the task at hand. This psychological effect can be just as important as the effect of the routine on your CV System.
There are times in sport and life that individuals are placed in situations that are uncomfortable, difficult perhaps dangerous 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 necessity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom. CrossFit brings that to your gym routine and beyond.
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

WOD
Furious Fithies
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings 16kg KB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 20kg BB
50 Back extensions
50 Wall ball shots 10kg
50 Burpees
50 Double unders

Record Overall Time

CrossFit Sydney Incremental Progression

CrossFit Strength & Conditioning
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Cook&Phillip Centre CBD Morning & Lunch
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Andrew@CrossFitSydney.com.au

Incremental Progression
The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance 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

WOD
Front Squat
1-1-1-1-1-1-1
Rest 2mins between attempts
Record Loads

CrossFit Sydney For Time& Range of Motion

CrossFit Strength & Conditioning
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Classes Monday~Friday
Cook&Phillip Centre CBD Morning & Lunch
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Andrew@CrossFitSydney.com.au

Differentials in Range of Motion
Why" For Time" is relative to the individual.

Power movements of individuals are fixed and different due to the individual’s range of joint motion and Biomechanical structure. To compare from individual to individual has no value in a training format, rather "For Time" is a reference point for determining increased efficiency for that individual in reference to previous attempts.
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.

WOD
"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 10kg ball. (Reps)
Sumo deadlift high-pull 35kg (Reps)
Box Jump 20" box (Reps)
Push-press 35kg(Reps)
Row (Calories)C2

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Record Score

CrossFit Sydney Specialization?

CrossFit Conditioning
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Contact
Andrew@CrossFitSydney.com.au


Specialization
A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly.
Specialization is for insects."
----Robert Heinlein

WOD
"Michael"
For Time
3Rds
800m Run
50 GHD Sit Ups
50 GHD Back Extensions

CrossFit Sydney Power

CrossFit Strength & Conditioning
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Cook&Phillip Centre CBD Morning & Lunch
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Andrew@CrossFitSydney.com.au


Power
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.
Train for Effect
CrossFit

WOD
Weighted Chin Ups
Neutral Grip
1-1-1-1-1-1-1
2min Rest bewteen attempts

Record Loads

CrossFit Sydney Consolidation

CrossFit Strength & Conditioning
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Classes Monday~Friday
Cook&Phillip Centre CBD Morning & Lunch
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Andrew@CrossFitSydney.com.au

M.E.(Maximin Effort) Work Outs
Consolidation
Know your max?
Warm Up-> get to your Max Load.
Now complete all 7 singles with your Max Load.
Rest as long as you need to get the next single.
Coping the Fail?
Not happening?
Reduce the load by 1.5kg until you make the clean single lift.
Continue your singles at the new load.

WOD
Push press
3-3-3-3-3-3-3 reps
Rest >2min Between attempts

Record Loads

CrossFit Sydney Credo!

CrossFit Sydney
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Small Group Classes Monday~Friday Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
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Andrew@CrossFitSydney.com.au

Credo
You may talk about Crossfit
You are not your WOD Time
You are not your Dead Lift Number
You are not your 5min Snatch
No One Wins a WO
You seek Intensity over Duration
Everyone will experience Attrition
If the WO was easy you didn't WO
If this is your first WO, you must complete as Recommended



WOD
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
60kg Hang power cleans, 10 reps

Record Overall Time

CrossFit Sydney Strength Divisions

CrossFit Strength & Conditioning
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Andrew@CrossFitSydney.com.au


Strength Divisions

Reactive Strength
The ability to transfer from fastest eccentric to fastest concentric movement. Used in almost any power based activity or sport. Reactive strength involves the stretch shortening cycle where the muscle lengthens under tension and stores kinetic energy, which is transferred from eccentric to concentric contraction (think elastic band)

Starting Strength
The Isometric muscle contraction on the initial moment of tension in a movement.
The force developed within the first 30 milliseconds of a movement.

Acceleration Strength
The ability to apply force quickly through acceleration from the beginning to end of a movement.

Each of these elements of strength play essential role in the application of strength in life or sports away from the Gym.

Train for Effect
CrossFit



WOD
Sprint
4Rds
400m
2 min Rest between each Sprint
Record Splits for each 400m

CrossFit Sydney (Time) For Rds?

CrossFit Strength & Conditioning
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Classes Monday~Friday
Cook&Phillip Centre CBD Morning & Lunch
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Andrew@CrossFitSydney.com.au


(Time) For Rds

“For Rounds” is a method of scoring while increasing work capacity of a couplet or triplet of movements within a set time period.
1 Rds is designated to be a series of exercises of which the reps must be accounted for in sequence before moving on to repeat next round.
For Example
“Cindy”
1 Rd = 5 Chin Ups followed by 10 Push Ups followed by 15 Squats

It does not matter if you are need to break the reps into smaller sets or units to complete the number given, as long as you complete the reps before moving on to the next exercise. You may rest as needed.

20mins For Rds (The Time Factor)
You now have the influence of time placed on the completion of Rds. You may rest as needed but the time will keep on trucking. Creating an Intensity level as you move to finish as many Rds possible in good form; within the allotted time period.

Time for Rds gives you a referable result, if you achieve more Rds for the period on next attempt, then your work capacity and efficiency of movement has increased.

Don’t under estimate Time for Rds, these WODs can be very punishing Work Outs.
So Jump in and enjoy a new method of attrition.


"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

CrossFit Sydney CFT?

CrossFit Conditioning
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Small Group Classes Monday~Friday
based at Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
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Andrew@CrossFitSydney.com.au


CrossFit Total
This WOD is a way of determining your 1 Rep Max for the 3 Central Lifts of Squat,Press and Pull (Deadlift).
This total will give you a reference point to compare future WOs and a method of caluating approx loads for other strength based protocols used in the WODs[eg: 5x5,7x3]
Ideally you should have some approx loads in your mind for 5 Rep Max, 3 Rep Max and 1 Rep Max.

CFT
Squat
1,1,1
Standing BB Press
1,1,1
Dead Lift
1,1,1

Record 1RM of all 3 Lifts and add together for CFT.

CrossFit Sydney What's M.E. ?

CrossFit Conditioning
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Small Group Classes Monday~Friday
based at Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au

What's a M.E. Days?

M.E. stands for Maximal Effort.

These days focus on increasing individuals relative strength through weight bearing protocols built around compound movements.

CrossFit Sydney will instruct and correct technique for the following lifts on most M.E. Days.

The Big 3 are
the Squat
Military or Standing BB Shoulder Press
the Dead Lift.

Other Slow Lifts Include
Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups
Other Ballistic Lifts Include
Clean & Jerk and break downs
Snatch and break downs

WOD
Dead Lift
3,3,3,3,3,3,3
Rest > 2min between attempts
Record Loads

CrossFit Sydney Nobody?

CrossFit Conditioning
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Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Everybody Somebody Anybody
"Once upon a time there were four men named Everybody, Somebody, Anybody, and Nobody. There was an important job to be done and everybody was asked to do it. But Everybody was sure that Somebody would do it. Anybody could have done it. But Nobody did it. Somebody got angry about it, because it was everybody's job. Everybody thought that Anybody could do it, and Nobody realized that Everybody wouldn't do it. It ended up that Everybody blamed Somebody and Nobody did the job that Anybody could have done in the first place. At last report, these four still arguing and the job they were supposed to do still wasn't done."--Author Unknown


WOD
For Time
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Record Overall Time

CrossFit Sydney Short Change

CrossFit Conditioning
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Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
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Andrew@CrossFitSydney.com.au


Short Change

Often individuals take the Met Con WODs as a Time based Competitions or races with the fastest time winning.
Sure, let the person beside you motivate you to perform better, but the real goal of recording times is to monitor improvements in efficiency of movement under stress against that individual’s previous time.
When the Fastest Time becomes the overriding goal, the WO and more importantly the quality of the movement suffers. Individuals don’t quite reach the depth they could in the squat, don’t quite top out in the push up, and heaven forbid they even skip reps.

The WODs are designed to create a training effect (conditioning) by working through a range of movement in good form at a relatively high intensity.
Reduce the range of movement or the quality of the technique in order to maximize the intensity and you will only cheat yourself out of valuable conditioning. The WOD isn’t about winning its about maximizing work capacity. Develop fluid movement through good form and correct ROM, then ratchet up the intensity to work for Personal Best times.

Don’t let this happen to your WOD; don’t short change the training effect in order to beat the gent next to you.


WOD
For Time
5 Rds
20 Meters 20kg BB Over Head Walking Lunge
21 Burpees

Record Overall Time

CrossFit Sydney Supplements

CrossFit Conditioning
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Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
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Andrew@CrossFitSydney.com.au



Supplements
Supplements are just that, a supplement to your food intake.
It is wise to first clean up your lifestyle and dietary influences before embarking (and dropping a load of cash) on a large intake of isolated vitamins minerals and amino acids.
On achieving a reasonable diet that applies to your lifestyle you should then honestly access your goals with regards to fitness and health.
Many supplement have specific results and should only be used for narrow range of goals. Either way supplement will work best applied on top of a clean diet and lifestyle practices. They are not a crutch or band-aid method.

Do you have specific sports related goals?

Are health, vitality and enjoyment of a variety of pastimes important?

Are your goals competition based or body image based?

If you have sport specific goals then supplements should be based around aiding performance mainly in the form of recovery from training sessions.

If however your goals are for increased muscle mass then recovery and maximizing calorie intake will be an over riding goal of your diet and supplement choice.

If health and vitality are the primary objectives then perhaps consider concentrating on a clean diet and meditative and relaxation practices to produce the results.

Approach Supplement cautiously for sake of your wallet and your health, after you have attempted to clean up your diet and lifestyle practices. Realistically access your goals and research objectively as possible the available aids that are compatible with your goals. What you require may not be just a pill or powder.


WOD
For Time
3Rds
Row 1000m
45kg Thruster 21 reps

Record OverallTime

CrossFit Sydney Power Racks

CrossFit Conditioning
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Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
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Andrew@CrossFitSydney.com.au





Power Racks
One of the most under utilized pieces of equipment in a gym. Created for squats, dead lifts and overhead presses, it's often taken by straight bar Bicep curlers intent on "pumping the Guns to the Max".
Reclaim the Power Rack in your Gym; set the Safety bars and start cranking the weight.

For the Split Jerk, Place the pins at Front Squat height on the outer frame of the Power Rack so that you have room for the explosive Split. The Safety bars are not needed for such a movement, so either use loads that are manageable or be prepared to drop on the floor (or at least prepare your other gym goers and manager).

WOD
Split Jerk
3,2,2,2,1,1,1,1,1
Record Loads

CrossFit Sydney Bench Mark WOs

CrossFit Sydney
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Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
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Andrew@CrossFitSydney.com.au
Bench Mark WOs
Certain Work Outs are considered Bench Marks for their style. Whether because they are a nice balance of opposing movement or just plain nasty. Such WOs will be repeated on a regular basis and provide ongoing comparative valuations for individuals to review performance.
Many will need to work up to the Bench Mark Work Outs as written. With correct scaling and ongoing skill learning the Work Outs are achievable as written. Getting the time down is the long-term quest, which can be greatly effected by what you did the day before.


WOD
"Helen"
For Time
3Rds
400m Run
24kg KB Swings 21 reps
12 Chin Ups

Record Overall Time

CrossFit Sydney Lactate Threshold??

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

Lactate Threshold
What is it?
When the body is at rest or at regular work conditions, your metablolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.

Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.

Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.

For the Generalist?
So what’s it all mean to me Recreational Jo?

Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.


WOD
For Time
50,30,20 reps
Double Unders
Push Ups
Chin Ups

Record OverallTime

CrossFit Sydney M.E.

CrossFit Conditioning for Life/Sport
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Based at Cook & Phillip Aquatic Centre CBD
Morning Classes Monday ~ Friday 0615,0700,0800
Contact
Andrew@CrossFitSydney.com.au



M.E. Maximium Effort
Working your Heavy days but need variation?
Try a Wave loading method
Here's 2 examples

5/1 Method
6~8 Sets
Set 1 5reps @6RM
Set 2 1 Rep @close1RM
Set 3 5reps @5RM
Set 4 1 Rep @close1RM
continue to 6 to 8 sets

5/4/3 Wave
6~9 sets
Set 1 5 reps @6RM
Set 2 4 reps @5RM
Set 3 3 reps @3RM
Set 4 5 reps @5RM
Set 5 4 reps @5RM
Set 6 3 reps @3RM
continue

Like all M.E. Work use only compound Multi Joint movements.
If on Bar Bell work its best to have at least 2 bars available,work with a partner and alternate striping duties.

WOD
Front Squat
3,3,3,3,3,3,3
Rest >2min between attempts

CrossFit Sydney Tempo Runs

CrossFit Conditioning
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Andrew@CrossFitSydney.com.au


Alternative use for a Cable CrossOver machine

Tempo Runs
Got a mid distance run ahead of you?
Don't want to plod your way through it?

Tempo is a way of managing intensity within training for distance runs. The underlying principle is that you will run a period of the distance/time at a challenging (for you) pace, followed and preceded by running a set distance at a comfortable pace (for you). Deciding that pace can be determined through Heart rate
(>85%), perceived exertion (yep I'm feeling this run), speed (treadmill speeds), or distance (increased stride for the next xxxm/km; pace per distance (experienced runners will know their pace per km).
Continuous tempo will see you utilize one of these methods to manipulate intensity followed by recovery throughout the distance of the run. Effectively increasing lactate threshold with minimal recovery and less chance of injury.


WOD
Run or C2 Row
5000m
Record Time

Warm Up
Sprint Drills

CrossFit Sydney Chippers?

CrossFit Conditioning
Cook& Phillip Park CBD
Monday - Friday Morning Group Sessions
PT Sessions and Programs available
Contact
Andrew@CrossFitSydney.com.au



"Chippers"
Chippers are the jargon name to WOs that require a large degree of breaking down into smaller units to complete the task at hand.
We ask people to "Chip" away at the large volume sections, breaking the numbers down into smaller units that are completed in good form with as much rest as needed.
"Angie" [100 reps of Chin Ups, Push Ups, Sit Ups and Squats] for example will see most humans break all exercise's up into smaller sets.
These smaller sets do not have to identical units in fact we encourage several approaches.
"Charge In"
Fire off a Max number of reps and continue to fire off max reps in declining numbers until completion.
"Interval"
Break all reps into manageable sets (10s etc) resting enough to get that number again, until completion
"Interval Declining"
With a set rest work declining reps until completion (50,25,10,5,3,2,2,2,1)

Don't be put off by the sheer volume of a WO, Chip away at your "Chipper"


WOD
For Time
3Rds
Row 500m
Bench Press Body Weight 30 reps
Record Overall Time

CrossFit Sydney

CrossFit Strength and Conditioning
Group Sessions,PT and Equipment Sales
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Andrew@CrossFitSydney.com.au


CrossFitters take the Opera House

WOD
For Time
800m Run
20 reps One Arm DB Power Snatch (10 L,R)20kg DB
20 reps 20kg DB Squat Cleans
100 Ab Mat Sit Ups unanchored
20 reps 20kg DB Squat Cleans
20 reps One Arm Power Snatch (10 L,R) 20kg DB
Run 800m

Record Overall Time

CrossFit Sydney

CrossFit Conditioning
S&C for Every Body
Contact
Andrew@CrossFitSydney.com.au

Fi CrossFit NQ drops in for a WOD



WOD
Back Squat
3,3,3,3,3,3,3