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.