CrossFit Sydney Foundations

CrossFit Conditioning
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Andrew@CrossFitSydney.com.au








CF HQ WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Record Loads


ENDURANCE WOD

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

Run: 2 x 3/4 - 1.2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 6% grade and go 1.2 miles, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 15 seconds. 2 min recoveries.

If you deviate more then specified FOUL.

Foul: 20 pistols (10 each side)

STRENGTH WOD

Snatch Pull
105%x2x3

Rack Jerk
Work to a Heavy Single

Front Squat
77%x2x5

Clean DL
Heavy Single


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 WOD?

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






CFHQ WOD

"LYNNE"
5Rds
BW Bench press Max Reps
Chin Ups Max reps

Record Reps

ENDURANCE WOD

3 - 5 hours before CrossFit Main Site WOD

CFE do ONE of the following, or the Tri specific brick.

Swim: 800m TT

Bike: 10km TT

Run: 2.4km TT

Tri: Brick, 10Km bike to 1.5 mile run TT. Include transition time.

C2: 3k


STRENGTH WOD

Back Squat
87%x2x5

Snatch Deadlift
118%x1x3

Push Press
83%x3x5

ChinUps
3xMax

Isometric Core Work




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 Strength and Conditioning

CrossFit Strength and Conditioning
Group Sessions Cook&Phillip Aquatic Centre CBD
Morning and Lunch
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

For Time
45 Double Unders
45 Squat Cleans 60kg
45 Ring Dips
45 Double Unders

Record time Taken



ENDURANCE WOD

3-5 hours before CF main site WOD

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.

Foul: 1 min of max rep Burpees




STRENGTH WOD

SNATCH
Heavy Single

CLEAN & JERK
Heavy single

BACK SQUAT
Heavy single





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 Power Ratio

CrossFit Conditioning
Try the Method
Personal Training Sport or Goal Specific Sessions Available
Contact
Andrew@CrossFitSydney.com.au




CFHQ WOD

For Time
3Rds
800m
24kg KB Swing 21 reps
45kg Thruster 21 reps
21 Pull Ups

Record Time Taken



ENDURANCE WOD

All sports: 20:10 x 8 nothing else! Post distances covered for each round. Men: 20lb vest, Women: 10lb vest for eveything but the swim.

Swim: Use a pool or open water

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more. FYI, the 200 watts gets easier the faster you pedal!

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Avoid if you do FGB... Otherwise, Row 20:10 x 8 post total meters.

If you can't use these tools, do your best

STRENGTH WOD

Clean & Jerk
(65%x3, 70%x2, 75%x1, 70%x3, 75%x1, 80%x1, 75%x3, 80%x1, 85%x1)

Snatch
70%x2x5

Front squat
60%x3,70%x2,90%x1x2

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.

CrossFit Sydney Foundations

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




CFHQ 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.


ENDURANCE WOD
Tempo

CrossFit Main Site Rest

CFE do ONE of the following for your DISTANCE between 80-90% of best time for distance (if you don't have this, go off of Perceived Exertion). Swim is a Time Trial!

Swim: SC: 500m TT, LC: 800m TT, U: 1000 TT

Bike: SC: 12M, LC: 20M, U: 30M

Run: SC: 5k, LC: 10k, U: 13.1m

C2: Choose between 1k – 5k

Post time and comments.


STRENGTH WOD

Front Squat
75%x2x5

Snatch Pull
110%x2x3


Rack jerk
Work to a Heavy Single
90%x1x2


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 Prescription

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





CF HQ WOD

SNATCH
1-1-1-1-1-1-1

RECORD LOADS

ENDURANCE WOD

all sports (choose one) do the following:

3 min on / 3 min off, 2 min on / 2 min off, 1 min on / 1 min off, 2 min on / 2 min off, 3 min on / 3 min off...

If you have a ruck sack, or weight vest use it if your line of work requires it. Men: 20lbs, Women: 10lbs

If you get slower on the up ladder FOUL

Foul: max rep pull ups



STRENGTH WOD

FRONT SQUAT
Work to a heavy single

SNATCH
65%x3, 70%x2, 75%x1, 70%x3, 75%x1, 80%x1, 75%x3, 80%x1, 85%x1

C&J
80&x1x3



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 Work Outs?

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




CFHQ WOD

ROW OR RUN
5KM

RECORD TIME TAKEN

ENDURANCE WOD
choose sport and distance...

Swim: All distances: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 - 10 minutes

C2: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 - 10 minutes

STRENGTH WOD

BACK SQUAT
85%x3x5

CLEAN DEADLIFT
115%x2x4

PUSH PRESS
80%x5x4

CHIN UPS
3x max




Ranking Work Outs

Constantly varied programming built from functional exercises executed at high intensity is the key to CrossFit’s physiological advantage. Our distillation of load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value – usually time.
Public performance ranking in group sessions for each workout has seen the motivation and acceleration of improvement of those less physically capable by temperament, training, or natural limitation. Ranking has seemingly done more for bottom performers than top performers.
The skill elements included in CrossFit Conditioning furthers the sense of sport that so motivates individuals. CrossFit feels like sport!

CrossFit Sydney "Contraction"

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




CFHQ WOD

FOR TIME

50 MUSCLE UPS

RECORD TIME TAKEN

ENDURANCE WOD

CFE all sports (choose one) do the following:

3 min on / 3 min off, 2 min on / 2 min off, 1 min on / 1 min off, 2 min on / 2 min off, 3 min on / 3 min off...

If you have a ruck sack, or weight vest use it if your line of work requires it. Men: 20lbs, Women: 10lbs

If you get slower on the up ladder FOUL

Foul: max rep pull ups



STRENGTH WOD

FRONT SQUAT
70%x2x5

SNATCH PULL
100%x2x4

RACK JERK
HEAVY SINGLE
90%of Single x1x2


MUSCLE CONTRACTION

The Speed of muscular contraction is not determined by the simple synthesis of different motor capacities(strength,velocity or endurance).The increase of the speed of muscle contraction as a result of training is obtained through the increase of the following
:motor neuron impulse
: sacroplasmic hypertrophy
:power and capacity of energy providing mechanism
:functional supporting physiological systems of the organism
:through effective utilization of the motor potential of athlete assured by the appropriation of more expedient biomechanics of movement.

CrossFit Sydney What is CrossFit?

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






CFHQ WOD

20 MIN
FOR AS MANY RDS AS POSSIBLE
10 REP 30KG THRUSTER
10 CHIN UPS

RECORD RDS COMPLETED AND FRACTIONS

ENDURANCE WOD

TABATA

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

Swim: Use a pool or open water

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more. FYI, the 200 watts gets easier the faster you pedal!

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

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




STRENGTH WOD

2 POSTIOIN CLEAN (FLOOR,MID HANG)
60%x 3 sets

PUSH JERK +JERK
60%x 3 sets

SNATCH PULL
110%x2x4

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 "CFT"

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

"CrossFit Total" CFT

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

ENDURANCE WOD

Swim: All distances: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 - 10 minutes

C2: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 - 10 minutes



STRENGTH WOD

Back squat
83% x 3 x 5
Snatch deadlift
110% x 2 x 3
Push press
80% x 5 x 5
Pull-ups
3 x max


CrossFit Total (CFT)
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.

How do I go about it?

Warm Up

Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 Rep Max
You are ready.

You have 3 attempts to achieve the best 1 Rep Max you can perform.
Rest >3mins between attempts

Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFitSydney)

First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second Attempt Your 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.

Continue the Process for the next Lift.

Some Precautions From Coach M Rippetoe

Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.

Don't Overreach
Be ambitious not greedy.

Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.

CrossFit Sydney GPP?

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






CFHQ WOD

OVERHEAD SQUAT
1-1-1-1-1

FRONT SQUAT
1-1-1-1-1

BACK SQUAT
1-1-1-1-1

ENDURANCE WOD

Swim: 2 x 500m/y holding best possible pace. Never slowing more then 4 sec per 500m/y. Recover 2 min

Bike: 5 x 2miles holding best possible pace. Never slowing more then 5sec in even/odd directions. 2min recoveries.

Run: 4 x 800m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

C2: 4 x 1000m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

Foul if you slow more then indicated!

Foul: 1 min max burpees


STRENGTH WOD

Back Squat
85%x3x5

Snatch Grip DL
110%x2x3

Push press
80%x5x5





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 Research

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





CFHQ WOD

"MICHAEL"

FOR TIME
3RDS
800M
50 GHD SIT UPS
50 BACK EXTENSIONS

RECORD TIME TAKEN


ENDURANCE WOD

Swim: 1000m/y at 80% for first 500m/y then pick it up to 90% or more on the last 500m/y

Bike: 20M at 80% for first 10M then pick it up to 90% or more on the last 10M

Run: 10k at 80% for first 5k then pick it up to 90% or more on the last 5k

C2: 2 x 1500m, go 80% first 1500m recover 2min, then 90% or more for second 1500m

STRENGTH WOD

SNATCH
3 ATTEMPTS AT 1RM

C&J
3 ATTEMPTS AT 1RM

BACK SQUAT
3 ATTEMPTS AT 1 RM



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"

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD

Andrew@CrossFitSydney.com.au


Alena cranks a Muscle Up



CFHQ WOD

FOR TIME
7RDS
10 ALTERNATING PISTOLS
12 RING DIPS
15 CHIN UPS


RECORD TIME TAKEN

ENDURANCE WOD

CNS Recovery Intervals

Swim: 5 x 50m/y ALL OUT SPRINTS. 3 min recoveries. NO PENALTIES

Bike: 3 x 2k ALL OUT Sprints... 5 min recoveries. NO PENALTIES

Run: 4 x 300m ALL OUT SPRINTS. 5 min recoveries. NO PENALTIES

C2: 4 x 375m ALL OUT SPRINTS. 5 min recoveries. NO PENALTIES


STRENGTH WOD

SNATCH
70%x1x5


CLEAN & JERK
70%x1x5


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 The Basics of Strength

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

DEADLIFT
3-3-3-3-3

RECORD LOADS

ENDURANCE WOD

Swim: 10 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries

Bike: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

Run: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

C2: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

STRENGTH WOD

POWER SNATCH
60%x1x5

CLEAN PULL
110%x1x3

CLEAN + PUSH JERK + JERK
75%x1x4



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 do CrossFit?

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

"GRUFF"
RUN
800M
400M BACKWARDS
800M
400M BACKWARDS

RECORD OVERALL TIME

ENDURANCE WOD

CFE do ONE of the following for your DISTANCE...

Swim: SC & LC: 500m TT, U: 1000mTT

Bike: SC: 12mTT, LC: 25m TT, U: 30mTT

Run: SC: 5k, LC: 10k or 10m TT (choice) U: 13.1m TT

C2: 5kTT or Tabata 20:10

STRENGTH WOD

SNATCH
80%x1x4

CLEAN & JERK
80%x1x4

BACK SQUAT
90%x1x2


GHD SIT UPS
3x15

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 Core Strength and Conditioning

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




CF HQ WOD

FOR TIME

10 RDS

12 BURPEES
12 CHIN UPS

RECORD TIME TAKEN

ENDURANCE WOD

10sec on 5 sec off (10:5) x 16!

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 5k pace, and don't lower the speed!

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

STRENGTH WOD

MUSCLE SNATCH
60%x2x3

POWER SNATCH+OVERHEAD SQUAT
80%x1x5

POWER CLEAN&JERK
80%x1x5



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 SSP?

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






CFHQ WOD

FOR TIME
5RDS
60KG SQUAT CLEAN 7 REPS
15 HSPU

RECORD OVERALL TIME



ENDURANCE WOD
3-5 hours before CrossFit Main Site WOD



Swim: 2 x 500m at best 1000m pace


Bike: 4 x 5k at best 10-12m pace


Run: 2 x 1m at best 5k pace


C2: 2 x 1600m at best 5k pace

2 min rest between intervals. Foul if you deviate more then 5 sec per interval.
Foul: Max rep push ups.




STRENGTH WOD

SNATCH
85%x1x4

CLEAN& JERK
85%x1x4


FRONT SQUAT
80%x2x4




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 Growth Hormone

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






CFHQ WOD

BACK SQUAT
5-5-5-5-5

REST >3MIN BETWEEN ATTEMPTS

ENDURANCE WOD
Pick your discipline

Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time

Bike: 3 rounds of 1/4m, rest 1/4 time, 1/2m, rest 1/2 time, 1m, rest 1m time

Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time

C2 Rower: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time



STRENGTH WOD

Snatch
80%x1x5

C&J
80%x1x5

Front Squat
90%x2x3




Growth Hormone

GH is released in 10-20 pulses throughout the day instead of in a steady stream.
2. The largest daily pulse of GH takes place during the beginning stages of sleep.
3. Anaerobic exercise (and the lactic acid it produces) seems to be linked to an increased pulse of GH that can last for about 2 hours after exercise. Many people state that 10-15 minutes of intense anaerobic exercise can create a large surge of GH.
4. Eating protein has been linked to an increased pulse of GH. There are many secretagogue products that claim to help release GH and are usually taken before exercise, after exercise, and/or before going to bed for the night.
5. Eating carbohydrates creates a surge of insulin which apparently dampens the release of GH. Many experts recommend to avoid eating carbs for 2 hours after exercise in order to not diminish the GH surge caused from exercise.
6. Fasting is said to be linked with an increased release of GH.
7. A stress response (including the stress response to long endurance exercise) has been said to dampen the release of GH

CrossFit Sydney Lactate Threshold

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






CF HQ WOD

For Rds
20min of
15 Pull Ups
30 push Ups
45 Squats

Record Completed Rds and fractions



ENDURANCE WOD


All sports: 30:20 x 8 nothing else! 30 seconds on 20 seconds off. 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 5k pace, and don't lower the speed!

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



STRENGTH WOD

C&J
100%x1x1

SNATCH
90%x1x2

FRONT SQUAT
90%x2x2

RACK JERK
75%x2x3


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.