CrossFit Sydney How to use the WODs

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au






CF WOD HQ

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

ENDURANCE WOD
Swim: 500m @ best 1000m pace

Bike: 12 miles @ best 20m pace

Run: 5k @ best 10k pace

STRENGTH WOD
SNATCH
80%x1x4

C&J
80%x1x4

Chin Ups strict
3x Max

Glut ham Sit Ups
3x 10


How to use the WODs?(Work Out of the Day)
CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

CF HQ WOD
Can be used as a stand alone conditioning unit that can integrated into your own sport specific training.HQ WOD give you a all round basis of strength and conditioning. Broad by design it generally demands a degree of skill acquirement and increases in movement efficiency over a initial period.

ENDURANCE WOD
Created for those with an Endurance bias as a focus for training.
The Endurance WOD is designed to be completed in conjunction with the CFHQ WOD giving specific endurance training in High intensity format.If you have Tri/ Cycling or running as your sport we recommend you try this WOD Endurance. A training split of 4~6 hours between HQ WOD and Endurance WOD is recommended.The aim is efficient use of training time to best equip individuals for endurance events.

STRENGTH WOD
WOD Strength is designed as a stand alone cycle for developing relative strength and improved performance in Clean &Jerk and Snatch lifts. Based around 1RM% of complex lifts and ballistic lifts it will also give you a progressive template for improving your 1RM in basic Lifts. A byproduct can be Mass Gain (largely dependent on nutrition) however its focus is improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain strength and conditioning without taking away from progressive strength gains.
If using WOD Strength in conjunction with HQ WOD it is best to scale one or the other in relation to your goals of either strength gains or increased anaerobic conditioning.

CrossFit Sydney Aspects of Fitness

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au





MAIN WOD

"MICHAEL"
FOR TIME
3 RDS
800M
50 SIT UPS
50 BACK EXTENSIONS

RECORD OVERALL TIME

WOD ENDURANCE
All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.


WOD STRENGTH

SNATCH
60%x1x5

C&J
60%x1x5

FRONT & LATERAL PLANKS
2x45sec



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 WOD's Up?

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






MAIN WOD

"Cindy"
FOR RDS
20MINS
5 CHIN UPS
10 PUSH UPS
15 SQUATS

OR

"Mary"
5 HANDSTAND PUSH UPS
10 ONE LEGGED SQUATS ALT
15 PULL UP

RECORD COMPLETED RDS



WOD ENDURANCE

3 - 5 hours after CrossFit Main Site WOD

CFE do ONE of the following...

Swim: 500m/y TT

Bike: 5k TT

Run: 1 mile TT


WOD STRENGTH

2 POSITION SNATCH (MIDHANG FLOOR)
60%x 3sets

2 POSITION CLEAN
60%x3sets

PUSH JERK+JERK
60%x3sets

Ab wheel
3x15



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

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au




MAIN WOD
DEADLIFT
1-1-1-1-1-1-1

RECORD LOADS


WOD ENDURANCE
3 - 5 Hours before CrossFit Main Site WOD

Swim: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)

Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)

Run: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)

Foul if you get slower by more then 3 seconds each round, for each interval.

Foul: Max Rep Pullups (you can foul more then once)

WOD STRENGTH

POWER SNATCH
80%x1x3

POWER CLEAN +JERK
80%x1x3

Sandbag TGU
3x5 L/R






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 Anaerobic Adaptations

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



MAIN WOD

FOR TIME
30 MUSCLE UPS
OR
120 CHIN UPS 120 DIP
IN ALTERNATING SETS OF 5

Record Overall time taken


WOD ENDURANCE

Interval Madness

3 - 5 Hours before CrossFit Main Site WOD

Swim: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)

Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)

Run: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)

Foul if you get slower by more then 3 seconds each round, for each interval.

Foul: Max Rep Pullups (you can foul more then once)



WOD STRENGTH

Snatch
65%x1x4

Clean
65%x1x4

Rack Jerk
75%x2x4

Back Squat
80%x3x3


Anaerobic Adaptations

Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.

Yuri Verkhoshansky

CrossFit Sydney The Basics of Strength

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au





MAIN WOD

OVER HEAD SQUAT
3-3-3-3-3

Record loads



WOD ENDURANCE

TABATA

All sports: 20:10 x 8 nothing else! Post distances covered for each round.

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 10k pace, and don't lower the speed!

If you con't use these tools, do your best.

WOD STRENGTH

Snatch
85%x1x2

C&J
85%x1x2

Front Squat
90%x2x2

Clean Pull
110% (of Clean)x2x4


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 How to?

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au






MAIN WOD

"FRAN"
For Time
21-15-9 reps
45kg Thurster
Chin Ups

Record Overall Time


WOD STRENGTH
3 position Snatch
65%x4

3 position Clean
65%x4

Rack Jerk
65%x2x4

Front Squat
60%x5x2


WOD ENDURANCE
All Sports: 3+ Hours after CrossFit Main Site WOD

10min TT

5 min rest

5 min TT

2:30 rest

2:30 TT

1:15 rest

1:15 TT

45sec rest

45sec TT




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.

CrossFit Sydney Credo

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



MAIN WOD

"DIANNE"
For Time
21-15-9
100kg DL
HSPU

Record Overall Time


WOD STRENGTH

Snatch
90%x1x3

C&J
90%x1x3

Squat
95%x1x3


WOD ENDURANCE
2 hours after CrossFit Main Site WOD

All Sports: 30 min at 80% for first 15 minutes and 90-100% for last 15 minutes



CrossFit Sydney's Work Out of the Day Credo

You may talk about Crossfit!
You are not your WOD Time!
You are not your DeadLift 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

CrossFit Sydney Specialization

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





Main WOD
For Time

4x 800m
Sprint
3min rest between Sprints

Record Times


WOD ENDURANCE

3+ hours after Main Site WOD

Pick one of the following:

Swim or other sport: 30 sec on : 15 sec off x 8 rounds, recover 3 minutes
and do a 6 minute TT.

Triathletes:
Brick "Tabata" This: Bike (on a trainer if possible) 4 x 20:10, then run 1
mile TT, Bike 4 x 20:10. Record Distance, Wattage, and any other applicable
variables... Heart Rate is not of concern!

Or
Run: 1 mile TT, then recover 3 min and do 4 x 400 holding 10sec faster then
1 mile TT pace.





WOD STRENGTH

Muscle Snatch
80%x1x3

Power Snatch
80%x2x3


Power Clean +Push Jerk
80%x2x3


GH Sit Up
3x10



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

CrossFit Sydney The Method

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






MAIN WOD

"Elizabeth"
For Time
21-15-9
reps of

60kg Clean
Ring Dips

Record Overall Time Taken


WOD ENDURANCE

3+ hours after Main Site WOD

All Sports:

Preferably 3 hours after CrossFit Main Site WOD complete as much of the sport of your choice in 20 min as possible.

Hint: Record distance!





WOD STRENGTH

Snatch
80%x1x3

C&J
80%x1x3

Clean Pull
110%(of Clean)x2x2

Squat
90%x2x3

Overhead Sit Ups
15%of BW (each DB/KB)x8x3

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.

CrossFit Sydney Power Development

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





Main WOD
For Time

50 Burpees


WOD ENDURANCE

2+ hours after Main Site WOD

Pick one of the following:

Swim: (Tabata) cover as many yards/meters as possible of 20 seconds all out and 10 seconds rest for 8 rounds 10 Strokes strong 5 strokes recovery for 8 x

Bike:(Tabata) set up on stationary bike or bike that can hold fixed wattage at 200 watts and do 20 seconds all out and 10 seconds rest for 8 rounds

Run:(Tabata) On a treadmill with your recent 5k PR speed set the treadmill at a 12% grade and do 20 seconds all out and 10 seconds rest for 8 rounds

If you quit, lower wattage, or slow treadmill down... FOUL

Foul: 1 min of Jump squats




WOD STRENGTH

Tall Snatch
85%x1x3

Power Snatch+Snatch Balance
65%x1(of powerSnatch)x3

Tall Clean+Push Press +Jerk
60%(of Clean)x1x3





Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work/Time
Work = Force x distance

Power involves more then just this formula entails. Power is functional strength expressed in terms of acceleration, execution time or velocity in a given motor skill or kinetic chain rather then isolated exercise. Power is to generate/apply force, which requires other key areas of agility, speed, reaction and range of movement.
Increasing Power means to increase other areas of motor skill and kinetic movement such as relative strength, speed, agility and range of movement. The training of these key factors goes together to increase both Aerobic and Anaerobic capacity by focusing on the interrelated Energy Systems of the Phosphagen and Fast & Slow Glycolysis.
Regardless of your Goals increasing your power ratio will aid competency in movement and performance.For Time

CrossFit Sydney Core Strength and Conditioning

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




MAIN WOD

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Rest >2min between attempts

WOD STRENGTH

Front Squat
85%x3x5

Clean Pull
110%x2x3

Snatch Pull
110%x2x3


WOD ENDURANCE
2+ hours after Main Site WOD
Run Swim or Bike

10 seconds on 1 minute off
10 seconds on 50 seconds off
10 seconds on 40 seconds off
Continue down to 10, then back up the ladder. 20 second, 30 second up to 1 minute.

Maximal effort for all 3 sports. Record power, speed or distance.






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 "For Time"?

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au



CF Sessions
Monday to Friday
0700&1800




WOD

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

Record time

WOD ENDURANCE

Pick one of the following:

Swim: 1000m at 80%

Bike: 20km at 80%

Run: 5km at 80%





WOD STRENGTH

Snatch
85%x1x3

C&J
85%x1x3

Snatch Pull
105%x2x3

Squat
95%x2x3



"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 Ideas

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au






MAIN WOD

For Rds
20min
of
30kg Thrusters 10 reps
Chin Ups 10 reps

Record Rds completed


WOD ENDURANCE
Pick your sport and set up the interval as follows:

30sec on, 30sec off, 1min on, 1 min off, 2 min on, 2 min off, 4 min on, 4 min off, 2 min on, 2 min off, 1 min on, 1 min off, 30sec on 30 sec off... To be done a maximal efforts for time duration. No fouls if it is all out effort!


WOD STRENGTH

Clean Pull
110%(of Clean)x2x3

Snatch DL
110%x1x4

Tall Clean+Push Jerk+Jerk
60%x1x5


2x
50 Sit Ups
50 Back extensions



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"