CrossFit Sydney "Anaerobic Adaptations"

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au








CFHQ WOD

"Nicole"
20min For Rds

400m Sprint
Max Chin Ups

Record Rds and Reps


ENDURANCE WOD

Swim: 10 min @ 80% RPE

Bike: 30 min @ 80% RPE

Run: 20 min @ 80% RPE

C2: 15 min @ 80% RPE

STRENGTH WOD

Snatch
75%x1x3

Clean
85%x1x5

Rack Jerk
90%x1x3

K2Elbows
3x10
Strict



Anaerobic Adaptations

Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.

Yuri Verkhoshansky

CrossFit Sydney M.E.?

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD
For Time
30-20-25-10-5 reps
of
Vitual Shoveling M 20kg Plate Female 10kg Plate
Push ups

Record Time Taken


ENDURANCE WOD

Run
5x
400m 2min Recovery
10 sec bracket in Split

Cycle
4x 800m
2min Recovery

Swim
5x 200m 1min Rest
10 Bracket on Splits

C2
5x 500m 2min R
10 sec bracket splits


STRENGTH WOD

Snatch

80%x1x2
70%x1x3
80%x1x1

C&J

80%x1x5

Front/Lateral Planks
3 Rds
1 min each Plane Nil R



M.E.(Maximal Effort) Work Outs
Consolidation
7x Singles ->1-1-1-1-1-1-1
Know your Rep max?
Warm Up-> get to your Max Load.
Now complete all 7 singles with as close as possible your rep Max Load.
Rest as long as you need to get the next single.
Coping the Fail?
Not happening?
Reduce the load by 1.5kg until you make the clean single lift.
Continue your singles at the new load.

CrossFit Sydney "GPP"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au




CFHQ WOD

"ISABEL"

For Time

Snatch
30reps
BS or 20kg or 45kg or 60kg

Drop and Regrip Loaded Bar weights

record Time taken

ENDURANCE WOD

5 min on : 2:30 min off, 6 min on: 3 min off, 7 min on : DONE!

Calculate total distance...

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Front Squat
85%x1x4

Pull Ups
3x10
Add vest/ weight if 10 reps is easy


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 "Fit?"

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






CFHQ WOD

For time:
50 Box jump, 50cm
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press,20kg BB
50 Back extensions
50 Wall ball shots,10kg Ball
50 Burpees
50 Double unders

Record Overall Time


ENDURANCE WOD

5 min on : 2:30 min off, 6 min on: 3 min off, 7 min on : DONE!

Calculate total distance...


STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Front Squat
90%x1x3


Fit or CrossFit?

CrossFit is a base strength and conditioning format seeking to be as broad and functional as possible.
The primary focus is to develop increases in relative strength to body weight ratio and create greater efficiency within the anaerobic system.
CrossFit will work your weaknesses and challenge you with new skills. Developing a highly transferable form of fitness that can be a stand alone program or base conditioning for sport specific goals.

CrossFit Sydney "Progression"

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

Run
5km

Record Time

ENDURANCE WOD

30:20 x 8= 30 seconds on 20 seconds off.

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 200 watts +

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!

C2:



STRENGTH WOD

Muscle Snatch
Heavy Single

Snatch
80%x1x3

C&J
80%x1x5

Ab Roll out
3x15





Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!
CrossFit

CrossFit Sydney " Foundations"

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







CFHQ WOD

"Grace"
For Time
30 Reps
60kg or 45kg or 30kg or BS
C&J

record load and time taken


ENDURANCE WOD

Swim: SC: 300m. LC: 500m, U: 800m

Bike: SC: 15km , LC: 30km , U: 50km .

Run: SC:2.4km , LC: 5k , U: 10k

C2: 5k

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Back squat
90%x2x3




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 "Lactate Threshold"

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

"Micheal"
For Time
3Rds
800m
50 sit ups
50 Back extensions

Record time Taken


ENDURANCE WOD

Swim: Bike: Run: C2

3x of the following ladder. End with the 1 min rest before starting the next round.

20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.

STRENGTH WOD

Snatch
60%x1x5

C&J
80%x1x5

Front Squat
90%x1x3

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.

CrossFit Sydney "The Basics"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

"Fran"
For Time
21-15-9 reps
of
45kg Thruster
Chin Ups

Record Time taken

ENDURANCE WOD

CFE do ONE sport and the Strength Recovery

Swim: 6 x 50m 3-5 sec slower then best avg for distance. Recover 30 sec and repeat

Bike: 6 x 1/4M @90% of best avg. Recover 1 min and repeat

Run: 6 x 200m @ 90% of best avg. Recover 1 min and repeat

C2: 6 x 250m @ 90% of best avg. Recover 1 min and repeat

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount.

STRENGTH WOD

Back Squat
80%x2x5

Front Squat
80%x2x5

Rack Jerk
70%x1x5


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 Chasing the Power Ratio

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au





CFHQ WOD
"The Chief"
5 Intervals 1min rest
of
As many Rds as possible in
3 min of
60kg Power Clean 3 reps
6 Push Ups
9 squats

Record rds completed in each 3min Interval


ENDURANCE WOD

chose ONE sport

Swim: 4km TT

Bike: 50km TT

Run: 4 x 5k TT... Deviate no more then 2 min from slowest 5k. Recover 5-15 min between efforts

C2: 3 x 2k TT... Deviate no more then 30 seconds from slowest 3k. Recover 4 min between efforts.



STRENGTH WOD

Snatch
Max Effort 1RM

C%J
Max Effort 1RM

Back Squat
Max effort 1 RM

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 Core Strength and Conditioning

CFHQ WOD

Hero Work Out of your Choice


ENDURANCE WOD

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

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

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

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

C2: SC: 2k, LC: 3k, U: 5k

STRENGTH WOD

Over head Squat
Work to a heavy double

Front Squat
Heavy Single->90%x1x4

Rack Jerk
Heavy Single
->90%x1x4



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 Endurance

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au




Pose Form



CFHQ WOD

Run 3km

Record Time

ENDURANCE WOD

Swim: 3 x (50m/y + 100m/y + 200m/y)

Bike: 3 x (1/2 mile + 1 mile + 2 miles)

Run: 3 x (200m + 400m + 600m)

C2: 3 x (250m + 500m + 700m)

Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc.

STRENGTH WOD

Back Squat
90%x2x4

Clean
80%x1x4

Rack Jerk
75%x2x4





Endurance

Endurance events have a large metal aspect to them. Repetitive movement has a lasting effect on joints muscles and the mind. While training for increasing efficiency over Long distance can be achieved to an extent by effective High Intensity Formats there is an essential need for Endurance Work if planning long endurance events.
Long Slow Distance is necessary to develop efficient movement technique in your chosen discipline.Which will minimise the repetitive abuse experienced in long events.
LSD can condition the body to cope with such extended bouts of repetitive abuse.This means the little details such as clothing rub,blisters etc as well as conditioning soft tissue.
LSD can prepare you mentally for the extended duration involved.Pushing oneself or pushing together in a group through a long event can build metal determination and confidence in team mates.
Experience in such training will also expose the individual to the elements, conditions and contingencies that are often unpredictable,exposure to such experiences can be invaluable for race or emergency situations.
CrossFit is ideal conditioning for improving the speed at which you participate in endurance events by increasing strength, power, mobility etc, however endurance events require time committed to Sport specific endurance conditioning.
Need a program or Personal Training for an Endurance Event?

Talk to Us

CrossFit Sydney

CrossFit Sydney Speed of Contraction

CrossFit Conditioning
Try the Method
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

3 x (2 min on / 2 min off + 2 min on / 1 min off)... next 2 min begins after 1 min rest.

STRENGTH WOD
Back Squat
70%x3x5

Hang Snatch
80%x1x3

Clean &Jerk
80%x1x4




Speed of Muscular 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 The Basics of Strength

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






CFHQ WOD
"Linda"

For Time
10-1 reps of
DL BW+1/2
Bench press BW
Clean 3/4 BW

Record Time Taken

ENDURANCE WOD

Swim: 500m TT

Bike: 20k TT

Run: 5k TT

C2: 2k TT

STRENGTH WOD


Snatch
Heavy Single

C&J
Heavy Single

Front squat
Heavy Single

Core
3Rds
Reverse Hypers
GH Sit Ups






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 The Difference

CrossFit
Strength&Conditioning
Fitness@CrossFitSydney.com.au



CFHQ WOD

DL
3-3-3-3-3

Rest >3min
Record Loads

ENDURANCE WOD

Choose ONE Sport

10 x 60:60

STRENGTH WOD



C&J
80%x1x5

Snatch
70%x1x5

Front Squat
85%x1x5





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 300 sq. m. 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

CrossFit Sydney WOD?

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





CFHQ WOD

Back Squat
3-3-3-3-3

Rest >3min Between attempts

Record Loads


ENDURANCE WOD

Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8

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 250-300 watts 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. 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

STRENGTH WOD

Front Squat
80%x3x5

Over Head Squat
Heavy Single

Snatch Grip DL
Heavy Single
90%x1x4

Weighted Chin Ups
25%(of BW)x3x5


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 "Rest"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au






CFHQ WOD

Push Jerk
3-3-3-3-3

Rest 3-5min

record Loads

ENDURANCE WOD

Choose ONE of the following:

Swim: 20 Min TT

Bike: 60 Min TT

Run: 60 Min TT

C2: 20 Min TT

STRENGTH WOD

Muscle Snatch
80%x1x3

Push Jerk +Jerk
60%x2+1x3

Back squat
60%x5x5

Core
Explosive

Rest Intervals

Regulate the training effect of resistance exercises.
Muscle Relaxation from correct rest periods facilitates ATP re-synthesis via the Creatine Phosphate system creates conditions for improving energy supply.Recovery time aid the functional interaction between motor and autonomic systems during a a routine.Helps facilitates lactate removal and improves muscle oxidative properties.Dynamic stretches during recovery rest periods such as full range of motion swinging preserves elasticity and helps the muscle to relax.

Get your Rest in

M.E. Days Rest >3min between attempts

Met Con
10-45sec between attempts

CrossFit Sydney Foundations

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



CFHQ WOD

Weighted Chinups
1-1-1-1-1-1-1

Rest 2-5mins

Consolidate or pyramid up to a new PB

Record Loads


ENDURANCE WOD

Max distance possible, choose ONE sport only,

Swim,Bike,Run or C2

4x(5 min w/3min recovery between intervals)

Foul if you get slower or loose distance on each round.

Foul: 2 min of max rep push ups.


STRENGTH WOD

Back Squat
87%x2x5

Snatch Dead Lift
120%x2x3

Push press
85%x3x5

Pull Ups
3x10
2min R

O A KB Glut Ham Sit Ups
3x5 L/R

Side Bends
3x 10
heavy KB



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.