CrossFit Sydney Short Change

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au





WOD
"Micheal"
For Time
3Rds
800m
50 Back extensions
50 Sit Ups



WOD ENDURANCE
Endurance Athletes do CrossFit Endurance WOD 1-3 hours before main site WOD

Tabata: 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Pick one of the following:

Swim: Record distance.

Bike: If you are cycling outside record the distance. If you are cycling on a trainer set wattage to 200 watts and record the distance.

Run: If you are running outside record the distance. If you are running on a treadmill set it to a 12% grade and .5kph slower than your best 5k pace... try to make it through entire Tabata.


WOD STRENGTH

Snatch
60%x1x5

C&J
60%x1x5

Front Squat
65%x1x5






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.