CrossFit Sydney GPP?

CrossFit Sydney
Strength and Conditioning for Every Body
Cook&Phillip Park CBD
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au



General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities. This GPP has implications for any individual who has physical demands placed unpin them with little preparation time.
What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.
CrossFit
Function Intensity Variety

WOD

For Rds
20min
10 L Sit Chin Ups
15 Glute Ham Sit Ups

Record Rds completed and fractions

CrossFit Sydney Hard Bits

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au



Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety


WOD
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Record Overall Time

CrossFit Sydney Specialization

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
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
For Time
5Rds
400m Run
25 Back Extensions

Record Overall Time

CrossFit Sydney CrossFit is??

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au



CrossFit is...

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of these recognized fitness domains.

They are Cardiovascular and Respiratory endurance, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

WOD
Run or Row
5km

Record Overall Time

CrossFit Sydney SSP?

CrossFit Conditioning
Get Function
Personal Training, Group Sessions, Equipment
Fitness@CrossFitSydney.com.au



Sport Specific Performance

Want to get better at a Sport then at some stage you will have to devote more time to that specific sport skill set and movement patterns. Depending on your present skill level improvement may require stages of focus to progress efficiently.
CrossFit provides a base line conditioning that is ideal for most power sports. That said CrossFit programming would need to tweaked to suit and be compatible with on going sport specific skill development just as CrossFit is scaled to suit the individual. Crossfit Conditioning will only complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.
Got a Sport?
Then get the CrossFit advantage.


WOD

Push Jerk
3-3-3-3-3-3-3

Rest >2min between attempts

CrossFit Sydney Woody Bags

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
Contact
Fitness@CrossFitSydney.com.au


Tool of the Trade
Woody Bags
A supped up Sandbag with Handles, Woody Bags allows us to play with odd weighted equipment in O lift or Throwing type movements.
Ideal for outdoor sessions, another quality tool for any CrossFiters Home Gym.
CFS choose Iron Woody Bags for the high quality and toughness to last session to session.

Want to get the Bag?
Talk to Us
CrossFit Sydney Equipment

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

Record overall Time

CrossFit Sydney Credo

CrossFit Strength & Conditioning
Try the Method
Cook&Phillip Centre
For Free Fitness Assesment and Consultation
Contact
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

"Fight Gone Bad!"

3 Rds:
Wall-ball, 10kg 2.4m target (Reps)
Sumo deadlift high-pull, 32kg KB (Reps)
Box Jump, 50cm (Reps)
Push-press, 35kg (Reps)
Row (Calories)

1Rd is 1min on each exercise. This is a five-minute round from which a one-minute break is allowed before repeating for the 3Rds. On call of "rotate", the athletes must move to next station immediately for best score.Score by allocating One point for each rep, except on the rower where each calorie is one point.

Add your points and record total score.

CrossFit Sydney Attrition

CrossFit Strength & Conditioning
Try the Method
Cook&Phillip Centre
For Free Fitness Assesment and Consultation
Contact
Andrew@CrossFitSydney.com.au


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
Front Squat
5-5-5-5-5

Rest>2min between attempts

Record Loads

CrossFit Sydney An Idea

CrossFit Strength & Conditioning
Try the Method
Cook&Phillip Centre
For Free Fitness Assesment and Consultation
Contact
Andrew@CrossFitSydney.com.au




An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competentcy.
Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.
Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.
Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.
Crossfit promotes daily self competition, self reflection, and self refinement.
"Becca"

WOD

For Time
20 Rds of
5 Pull Ups
10 push Ups
15 Squats

Record Overall Time

CrossFit Sydney Adaptations

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Contact
Fitness@CrossFitSydney.com.au




Adaptations

What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors.

We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even.

We’d not trade improvements in any other fitness metric for a decrease in work capacity.

WOD
Weighted Pull Ups
Neutral Grip
1-1-1-1-1-1-1

Use Dip or Loading Pin or DB in Crossed ankles.

Rest >2min between attempts

Record Loads

CrossFit Sydney M.E. Methods

CrossFit Conditioning
Get Function
Personal Training
Contact
Andrew@CrossFitSydney.com.au



M.E. Methods

1.Increase the load until you hit failure,make sure you have a spotter to assit to top of movement then work down the weight.
2.Know your Max? Then work up to it and try to complete 5 or more singles with the your Max.
3. After hitting Failure weight, continue to attempt Chins with an assit to the top of movement, Lock off for 2 seconds,work the concentric(eg in the Chin Up the Lowing phase) movement in slow controlled fashion.

WOD
Hang Squat Clean
1-1-1-1-1-1-1

Rest > 2min between attempts
Record Loads

CrossFit Sydney WOD?

CrossFit Conditioning
Get Function
Personal Training
Contact
Andrew@CrossFitSydney.com.au



WOD
WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)

WOD

"Diane"
For Time
21-15-9 reps
100kg Deadlift
Handstand push-ups

Record Overall Time

CrossFit Sydney Consolidation

CrossFit Conditioning
Get Function in Fitness
Personal Training,Group Sessions,Equipment
Contact
Fitness@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 2.5kg until you make the clean single lift.
Continue your singles at the new load.

No Idea of your 1 Rep Max?

Warm Up->Start with loads you can do for at least 3 reps
Increase by minimum of 2.5kg(when starting you may need to increase by greater amounts) and try for a clean single rep
Continue to increase the load until you can not perform a single rep.
Tips
Rest as long as needed.
Gee the F Up!! Its one effort! Put everything into it.
Get a training Partner or train with a Spotter who understands how to Spot.

WOD

Bench Press
1-1-1-1-1-1-1

Rest >2min Between attmepts

Record Loads

CrossFit Sydney Chippers?

CrossFit Conditioning
Try the Method
Personal Training
Contact
Fitness@CrossFitSydney.com.au



Chippers

A "Chipper" is a WOD designed to be challenging by its sheer volume and variety of movements.Chippers tend to require individuals to reduce or pace themselves through each task so as to finish the full event.
The solution is to "Chip" away at the volume in small units that do not see you go to failure.

WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 65cm Box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood(32kg)
30 Sit-ups
20 Hang squat cleans, 15kg DBs
25 Back extensions
30 Wall ball shots, 10kg Ball
3 Rope climb ascents

Record Overall Time

CrossFit Sydney M.E.?

CrossFit Conditioning
Try the Method
Personal Training
Contact
Fitness@CrossFitSydney.com.au



What's an M.E. Day?

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
Back Squat
1-1-1-1-1-1-1

Rest >2min between attempts

CrossFit Sydney Power

CrossFit Strength & Conditioning
Try the Method
Personal Training,Group Sessions,Equipment
For Free Fitness Assesment and Consultation
Contact
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

Tabata Sumo deadlift high pull, 20kg KB or BB
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.4min in total.
Tabata score is the least number of reps performed in any of the eight intervals.

Record Tabata score for each exercise and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

CrossFit Sydney For Rds?

CrossFit Conditioning
For Life For Sport
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Contact
Fitness@CrossFitSydney.com.au

As they realize its 5 Rds



(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.
Jump in and enjoy a new method of attrition.

WOD

20mins

For Rds

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats

OR

"Mary"
5 HSPU
10 Pistols Alternate
15 Chin Ups

Record Rds complete and fractions

CrossFit Sydney Prescription

CrossFit Conditioning
Try the Method
Personal Training
Contact
Fitness@CrossFitSydney.com.au



Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman


WOD
For Time
60kg or 40kg or 20kg or Broom Stick
Snatch 30 Reps

CrossFit Sydney The Method?

CrossFit Sydney
Strength and Conditioning for Every Body
Park and Gym PT sessions available
Cook& Phillip Aquatic Centre
Contact
Andrew@CrossFitSydney.com.au



The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.

WOD
For Time

Row 1000m
followed by
5Rds
25 Chin Ups
60kg Push Jerk 7 reps

Record Overall Time and Row Split

CrossFit Sydney CFT?

CrossFit Conditioning Sydney
Personal Trianing,Group Sessions,Equipment
Contact
Andrew@CrossFitSydney.com.au




CrossFit Total (CFT)
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.

How do I go about it?

Warm Up

Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 RepMax
You are ready.

You have 3 attempts to achieve the best 1Rep Max you can perform.
Rest >3mins between attempts

Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFit Sydney)

First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second AttemptYour 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.

Continue the Process for the next Lift.

Some Precautions From Coach M Rippetoe

Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.

Don't Overreach
Be ambitious not greedy.

Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.




"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Record Loads and add together for CFT

CrossFit Sydney Jargon?

CrossFit Sydney
Try the Method
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

J pulls a PR of 30 Kippers on a Modified "Murph"


Jargon
Don't understand the caption?
CrossFit has a variety of protocol jargon and abbreviations that can be learned in order to make communication more efficient.
Named Work Outs

"I did Fran last night and the Thrusters in the 2nd Rd smoked me"
Named Work Outs are part of the jargon of CrossFit training.

CrossFit is a world wide community with many people linked through the WOD whether variations or HQs. Bench Mark WOs are given names so that just uttering that name will give people an understanding of whats involved and may even evoke feeling from previous WOs.

CrossFitters develop a love/hate relationship with some WOs.Women's names are used often for Bench mark WOs, probably for the same reason they are used to name hurricanes which gives you a hint to their intensity.
Male names are used as a mark of respect of fallen service men.

So get with the jargon and enjoy doing a Girl or trashing a Guy next time your in the gym.

WOD

"Annie"

For Time
50-40-30-20-10 reps
Double Unders
Sit Ups (Glut Ham Sit Ups if possible)

Record OverallTime

CrossFit Sydney How to do CrossFit?

CrossFit Conditioning
Try the Method
Contact
Fitness@CrossFitSydney.com.au

Steve Cotter during a recent KB Seminar Down under



How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse high level skills and conditioning that are efficient and effective in application for whatever endeavour you choose.

WOD
For Time
30 Muscle Ups

Record Overall Time

CrossFit Sydney Incremental Progression

CrossFit Conditioning
Get Function
Contact
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
Hang Power Clean
1-1-1-1-1-1-1

Record Loads

CrossFit Sydney Body Weight & Strength

Try the Method
Cook&Phillip Centre CBD
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



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
"Murph"
For Time
Run 1.6km
100 Chin Ups
200 Push Ups
300 Squats
Run 1.6km

Record Overall Time