CrossFit Sydney Olympic Lifts

CrossFit Strength and Conditioning
Try the Method
Fitness@CrossFitSydney.com.au




O Lifts

The Olympic lifts are based on the deadlift, clean, squat,jerk and snatch.

These movements are the starting point for any serious weight-training program.

In fact they should serve as the core of your resistance training throughout your life. Why deadlift, clean, squat, and jerk? Because these dynamic movements elicit a profound neurodendocrine response. That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes.
O Lifts correctly performed will give an individual all the strength development one could want.





WOD

Clean
1-1-1-1-1-1-1-1-1-1

Rest >3min between attempts

Record loads

CrossFit Sydney SSP?

CrossFit Conditioning
Try the Method
For Free Fitness Assessment and Consultation
Contact
Andrew@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 can be adjusted and "tweaked" to suit and aid on going sport specific skill development just as CrossFit is scaled to suit the individual.

Crossfit Conditioning will complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.


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

Record Overall Time

CrossFit Sydney Happy?

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



Happiness

Set SMART Goals
Specific Measurable Achievable Relevant Timed
Eat Well Exercise Regularly
Get enough Quality Sleep and rest
Experience Relaxation methods and meditate
Build Positive experiences and relationships
Experience Challenges
Vary routine
Practice appreciation and gratitude

WOD
"Tabata Something Else"
For Reps
4 Exercises
For 8 Intervals
Of 20 sec Work 10 sec Rest

Pull Ups
Push Ups
Sit Ups
Squats

Record reps completed in all 32 20 sec intervals and add for total

CrossFit Sydney Core Strength and Conditioning

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au




Core Strength and Conditioning

This phrase has a double meaning
1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.
2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.
The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.



WOD

"Lynne"
5Rds
For Max Reps

BW Bench Press
Strict Chin Ups

Rest 2min between exercises

CrossFit Sydney How to do CrossFit?

CrossFit Strength & Conditioning
Try the Method
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au




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",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.



WOD

For Time
21,15,9 reps
45kg Squat clean
L Pull-ups
45kg Thruster
Handstand Push-ups

Record Overall Time

CrossFit Sydney CrossFit Total?

CrossFit Conditioning
Get Function
Cook&Phillip Aquatic Centre CBD
Sport or Goal Specific PT Sessions
For Free Fitness Assessment and Consultation
Contact
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.

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

Record Loads and total

CrossFit Sydney Tempo?

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au



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 Row 10km

Record Overall Time

CrossFit Sydney What's a WOD??

CrossFit Conditioning
Get Function
Fitness@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

"Fran"
For Time
21-15-9 reps
45kg Thruster
Pull ups

Record Overall Time

CrossFit Sydney The CrossFit Method!

CrossFit Conditioning Sydney
Personal Trianing,Group Sessions,Equipment
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

Run or Row
10km

Record Overall Time

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

"Helen"

For Time
3 Rds:
Run 400 meters
24kg Kettlebell X 21 swings
12 Pull-ups

Record Overall Time

CrossFit Sydney Time For Rds

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Contact
Fitness@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.

WOD

"Mary"
20min For Rds

5 Hand Stand Push Ups
10 Alt Pistols
15 Pull Ups

Record Completed Rds and fractions

CrossFit Sydney GPP?

CrossFit Conditioning
Cook&Phillip Aquatic Centre CBD
Personal Training Group Sessions Equipment
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au


WOD

"Murph"

For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Record Overall Time Taken

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.GPP has implications for any individual who has physical demands placed unpon 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 Sydney Ongoing Incremental Progression

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





Ongoing 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
"Linda"
For Time

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 Credo

CrossFit Conditioning
Try the Method
Cook&Phillip Aquatic Centre CBD
Personal Training,Group Sessions,Equipment
For Free Fitness Assessment 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

For Time
5 Rds
50 Squats
100 Rope jumps

Record Overall Time Taken

CrossFit Sydney Aspects of Fitness

CrossFit S&C
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au


Aspects of " Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.

WOD

Weighted Pull Ups Neutral Grip
1-1-1-1-1-1-1
Rest > 2min between attempts

CrossFit Sydney Nobody

CrossFit Conditioning
Try the Method
Cook&Phillip Aquatic Centre CBD
Personal Training Sport or Goal Specific 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


"J.T."

For Time
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Record Overall Time

CrossFit Sydney Supplements

CrossFit S&C
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@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 supplements 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, meditative and relaxation practices to produce the results.

Approach Supplements 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
Run 400 meters
35kg Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
35kg Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
35kg Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

Record Overall Time

CrossFit Sydney Prescription

CrossFit Sydney
Strength and Conditioning for Every Body
Sport and Goal Specific Personal Training Available
Contact
Andrew@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
Back Squat
3-3-3-3-3-3-3
Rest >2mins

Record Loads

CrossFit Sydney Lactate Threshold

CrossFit Conditioning
Get Function
Andrew@CrossFitSydney.com.au




Lactate Threshold
What is it?
When the body is at rest or at regular work conditions, your metabolic 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

Run 400 meters
60 Wall-ball shots, 10kg ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots,10kg ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 10kg ball
15 Handstand push-ups
Run 400 meters

Record Overall Time

CrossFit Sydney Adaptations

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




Adaptations

Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. 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
For Time
3 Rds
35 Double Unders
45kg Thruster 25 reps
15 Pull Ups

Record Overall Time Taken