CrossFit Sydney "For Time"?

CrossFit Strength&Conditioning
Get Function
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!