CrossFit Sydney "Difference"

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










CFHQ WOD

For Time
5Rds
60kg DL 15 reps
60kg Hang Power Clean 12 reps
60kg Front Squat 9 reps
60kg Push Jerk 6 reps

Record Time taken

ENDURANCE WOD

All sports: Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) 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: Row 20:10 x 8 post total meters.

STRENGTH WOD

Snatch Balance
Heavy Single ->80%x1x2

Mid Hang Snatch
60%x3x3

Pronated Chin Ups
3x Max


The Difference

"CrossFit promotes discipline of the body and mind and enhances self-confidence both within and outside the gym.

The only downside of training CF is that you can’t go into a “Globo Gym” anymore without wondering how someone could take 25,000 sq. ft. of space, $100,000 of budget and still come up with something that is completely useless as a means of getting in shape. Give a CF’er a chinning bar, a piece of floor and something heavy, and you’ll get “elite fitness” in no time."

Tommmy