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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.
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