CrossFit Sydney Research

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








WOD
"Fight Gone Bad!"
For Rep Count
3Rds
1min each Station
1min Rest between Rds
Wall-ball, 20 pound ball, 3m target (Reps)
Sumo deadlift high-pull, 35kg(Reps)
Box Jump, 50cm box (Reps)
Push-press, 35kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


The Impact of Metabolic Stress on Hormonal Responses and Muscular Adaptations



Kazushige Goto; Naokata Ishii; Tomohiro Kizuka; Kaoru Takamatsu
Author Information

Purpose: The purpose of this study was to examine the impact of exercise-induced metabolic stress on hormonal responses and chronic muscular adaptations.
Methods: We compared the acute and long-term effects of an NR regimen (no-rest regimen) and those of a WR regimen (regimen with rest period within a set). Twenty-six male subjects were assigned to either the NR ( N = 9), WR ( N = 9), or control (CON, N = 8) groups. The NR regimen consisted of 3-5 sets of 10 repetitions at 10-repetition maximum (RM) with an interset rest period of 1 min (lat pulldown, shoulder press, and bilateral knee extension). In the WR regimen, subjects completed the same protocol as the NR regimen, but took a 30-s rest period at the midpoint of each set of exercises in order to reduce exercise-induced metabolic stress. Acute hormonal responses to both regimens were measured followed by a 12-wk period of resistance training.

Results: Measurements of blood lactate and serum hormone concentrations after the NR and WR regimens showed that the NR regimen induced strong lactate, growth hormone (GH), epinephrine (E), and norepinephrine (NE) responses, whereas the WR regimen did not. Both regimens failed to cause significant changes in testosterone. After 12 wk of resistance training, the NR regimen caused greater increases in 1RM ( P < 0.01), maximal isometric strength ( P < 0.05), and muscular endurance ( P < 0.05) with knee extension than the WR regimen. The NR group showed a marked increase ( P < 0.01) in muscle cross-sectional area, whereas the WR and CON groups did not.

Conclusion: These results suggest that exercise-induced metabolic stress is associated with acute GH, E, and NE responses and chronic muscular adaptations following resistance training.

CrossFit Sydney "For Time"- Relative?

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







WOD
Split Jerk
1-1-1-1-1-1-1

Rest >3min between attempts
Record Loads

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.

CrossFit Sydney SSP?

CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au





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


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.

CrossFit Sydney

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






WOD
"Babara"

For Time
5 Rds
3min rest Between Rds

20 Chin Ups
30 Push Ups
40 Sit Ups
50 Squats

Record Splits


What is CrossFit?

The CrossFit protocol is designedby G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenaging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense phsyical challenage as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
Crossfit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.

What Crossfit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Knitting Group!

CrossFit Sydney Functional Strength& Conditioning

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





WOD
For time
30 Muscle Ups
or
120 Chin Ups + 120 Dips
Go in sets of 5s

Record Overall Time taken


Functional Strength Conditioning

Functional Strength and Conditioning is the productive application of force. Your productive force applied may be picking up the grand kids,another persons,removing rocks from a garden.
Regardless, productive application of force in training formats is represented perfectly in functional movement patterns. So we mimic in training the most efficient motor recruitment patterns found in everyday life. Functional Strength training therefore becomes more then a method of simply increasing contractile capacity/strength.
Strength is the muscle’s ability to generate large levels of force. Increased force is directly proportional to the cross sectional area of the muscle. Strength as productive force requires in application, agility balance and coordination.
Power is the ability to move large mass though a set range of motion in short period of time. Productive Power or Applied power is to understand acceleration in movement.
Power, speed and strength have essential coordination, accuracy, agility and balance components.
Functional strength training seeks to address all the related issues of relative power & strength in each session.

Function Strength and Conditioning formats should increase the work capacity across broad time and modal domains and produce transferable adaptation of the above aspects.
If your current S&C format does not address these issues then try the Method.
CrossFit

CrossFit Sydney Foundations

CrossFit
Try the Method
Fitness@CrossFitSydney.com.au





WOD
Clean&Jerk
1-1-1-1-1-1-1

Rest > 3min between attempts
Record Loads


CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at high intensity.

Time is spent correcting the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practise and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.

CrossFit Sydney Aspects of Fitness

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au





WOD

For time

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Record Overall Time Taken


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.

CrossFit Sydney Core Strength and Conditioning

CrossFit
Try the Method
Fitness@CrossFitSydney.com.au








WOD

4Rds
400m Sprint
2min Rest
Record Splits




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.

CrossFit Sydney GPP

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au






WOD

"Fight Gone Bad!"
For Rep Count
3Rds
1min each Station
1min Rest between Rds
Wall-ball, 20 pound ball, 3m target (Reps)
Sumo deadlift high-pull, 35kg(Reps)
Box Jump, 50cm box (Reps)
Push-press, 35kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Record Total


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

CrossFit Sydney Globo Gyms?

CrossFit
Strength&Conditioning
Fitness@CrossFitSydney.com.au






WOD
"Nate"

For Rds
20min of

2 Muscle-ups
4 Handstand Push-ups
8 32kg Kettlebell swings

Record Rds completed and fractions

The Difference

"CrossFit promotes discipline of the body and mind and enhances self-confidence both within and outside the gym.

The only downside of training CF is that you can’t go into a “Globo Gym” anymore without wondering how someone could take 25,000 sq. ft. of space, $100,000 of budget and still come up with something that is completely useless as a means of getting in shape. Give a CF’er a chinning bar, a piece of floor and something heavy, and you’ll get “elite fitness” in no time."

Tommmy

CrossFit Sydney Lactate Threshold

CrossFit Sydney
Get Fit,Get Functional
Andrew@CrossFitSydney.com.au








WOD

"Nicole"

For Rds
20mins of
Run 400 meters
Max rep Pull-ups

Record Rds complete and Chin Ups reps per Rd


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.

CrossFit Sydney Olympic lifts

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






WOD

Snatch
1-1-1-1-1-1-1

Rest >3min between attempts

Record Loads


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,jerk and Snatch? 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.

CrossFit Sydney The Basics of Strength

CrossFit Sydney
Get Fit,Get Functional
Andrew@CrossFitSydney.com.au






WOD

"Michael"

For Time
3Rds
Run 800 meters
50 Back Extensions
50 Sit-ups

Record Overall Time



The Basics

Methods of training resistance exercises should be oriented toward athletic development through

Maximum Strength :Increasing speed of movement by creating maximum effort.

Explosive Strength :Training acceleration or change in direction of movement with significant external resistance.

Speed Strength : Speed of movement is achieved by overcoming relatively small resistance

Strength Endurance :Sustained force production over long duration.

Local Muscular Endurance : continuous speed at sub maximal intensity.

CrossFit Sydney WOD?

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






WOD

"Tommy V"

For time
55kg Thruster, 21 reps
8m Rope Climb, 12 ascents
55kg Thruster, 15 reps
8m Rope Climb, 9 ascents
55kg Thruster, 9 reps
8m Rope Climb, 6 ascents


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)

CrossFit Sydney Tempo Runs

CrossFit Strength and Conditioning
For Life,For Sport
Fitness@CrossFitSydney.com.au




WOD

Run 5km

Rcord Overall Time




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.

CrossFit Sydney An Idea!

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





WOD
"Lynne"
5 Rds
For Max Reps
BW Bench Press
Chin Ups

Rest 2min between exercises

Record Reps for each Rd




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"

CrossFit Sydney M.E. Methods

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






WOD
Hang Squat Clean
3-3-3-3-3-3-3

Record Loads

M.E.(Maximin Effort) Work Outs

Consolidation

Know your max?
Warm Up-> get to your Max Load.
Now complete all 7 singles with as close as possible to 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.

CrossFit Sydney Prescription

CrossFit Conditioning
Get Function
Andrew@CrossFitSydney.com.au






WOD
"Diane"For Time
21-15-9 reps
105kg Deadlift
Hand Stand Push Ups

Record Overall Time Taken



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

CrossFit Sydney For Rounds?

CrossFit Strength and Conditioning
For Life,For Sport
Fitness@CrossFitSydney.com.au





WOD

"Cindy"
For Rds
20min
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
For Rds
20min
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Record Rds Completed
and fractions

(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.

CrossFit Sydney Chippers?

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





WOD
For time:
50 Box jump,50cm Box
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 Ball
50 Burpees
50 Double unders

Record Overall Time taken


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.This requires a degree of metal determination as well as physical fitness.

The solution is to "Chip" away at the volume in small units that do not see you go to failure or deteriorate the technique of the movement.
Decide on a Rep scheme that you can achieve in good form
Set small timed breaks or "walk aways" between the designated reps.
Accumulate the reps until complete.
Don't Give Up

Start Chipping.

CrossFit Sydney For Time?

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





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 Taken



"For Time"

"For Time" indicates that the WOD will be timed from beginning until completion of all tasks set out.

Why Time a Work Out?

To create 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, CrossFit WODs add the aspect of performing against the clock.

This "time" becomes a performance reference point when repeating the same workout in the future and gives individuals a goal to work towards.Bettering your Time.

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 individuals 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!

CrossFit Sydney Hard Bits?

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




WOD
"Angie"
For Time
100 Chin Ups
100 Push Ups
100 Sit Ups
100 Squats

Record Overall Time


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

CrossFit Sydney Supplements

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




WOD
Back Squat
3-3-3-3-3

Rest >3min Between attempts

Record Loads


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.

CrossFit Sydney Credo

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





WOD
For Time
7Rds
45kg SDLHP 10 reps
Ring Dips 10 reps

Record Overall Time taken

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