CrossFit Sydney "GPP?"

CrossFit Conditioning
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CFHQ WOD

"Angie"
For Time

100 pull Ups
100 push ups
100 sit ups
100 squats

record time taken


ENDURANCE WOD

Swim: 500m TT rest 3 min, hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep push ups

STRENGTH WOD

Snatch
75%x1x3

Push Press+ Push Jerk + Jerk
60%x3sets


Power Clean
75%x2x3


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. This GPP has implications for any individual who has physical demands placed unpin 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
Function Intensity Variety

CrossFit Sydney "Foundations"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au





CFHQ WOD
Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5



ENDURANCE WOD

Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries.

Bike: 3 x 2k ALL OUT SPRINTS... 5 min recoveries.

Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries

C2: 4 x 375m ALL OUT SPRINTS… 5 min recoveries.


STRENGTH WOD

Back squat
87%x2x5

Snatch DL
118%x2x3

Push Press
85%x3x5


L Sit Chin Ups
5x3 1min R


CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at relative 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 "Endurance"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au




CFHQ WOD

Run 5km

record time taken

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

2 Front squat +Push Jerk + Jerk
75%x4

Snatch Pull
103%x3x3

Chin ups
5x5
1min R

GHD Reverse Hypers
3x15 Strict



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 "Hard Bits"

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au





CFHQ WOD

For Time
10 Rds

12 Burpees
12 Pull Ups

Record Time taken

ENDURANCE WOD

Swim, Bike, Run, C2

10:20 x 16

10 seconds on 20 seconds off for 16 rounds:

STRENGTH WOD

Muscle Snatch
Work to a heavy Single

Snatch 2 Position (Floor Mid Thigh)
70%x2sets

Clean 2 position (Floor Mid Thigh) + 2 Push Jerk
70%x2 sets

Squat
70%x3x5

Nuetral Grip Strict Chin Ups
5x5
30sec R


Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety

CrossFit Sydney "AMRAP"

CrossFit Conditioning
Cook&Phillip Aquatic Centre CBD
Personal Training Group Sessions Equipment
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

20min
For Rds
45kg Thruster 5 reps
45kg Hang Power Clean 7 reps
45kg SDL HP 10 reps

Record Rds completed and fractions

ENURANCE WOD

Time Trial

Swim: 20 min

Bike: 40 min

Run: 40 min

C2: 20min

Cover as much distance as possible.

STRENGTH WOD

Back squat
85%x3x5

Clean DL
115%x3x5

Push press
83%x4x5

Pull Ups
3x Max



(Time) For Rds
AMRAP ( As Many Rds as Possible)

“For Rounds” is a method of scoring while increasing work capacity of a couplet or triplet of movements within a set time period.
1 Rds is designated to be a series of exercises of which the reps must be accounted for in sequence before moving on to repeat next round.
For Example
“Cindy”
1 Rd = 5 Chin Ups followed by 10 Push Ups followed by 15 Squats

It does not matter if you are need to break the reps into smaller sets or units to complete the number given, as long as you complete the reps before moving on to the next exercise. You may rest as needed.

20mins For Rds (The Time Factor)
You now have the influence of time placed on the completion of Rds. You may rest as needed but the time will keep on trucking. Creating an Intensity level as you move to finish as many Rds possible in good form; within the allotted time period.

Time for Rds gives you a referable result, if you achieve more Rds for the period on next attempt, then your work capacity and efficiency of movement has increased.

Don’t under estimate Time for Rds, these WODs can be very punishing Work Outs.
So Jump in and enjoy a new method of attrition.

CrossFit Sydney "Aspects of Fitness"

CrossFit Conditioning
For Life For Sport
Try the Method
Contact
Fitness@CrossFitSydney.com.au




CFHQ WOD

For time

50 Box jump,50cm Box
50 Jumping pull-ups
50 Kettlebell swings,16kg KB
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 Time Taken

ENDURANCE WOD
240 seconds / 4 minutes on:120 seconds / 2 minutes off x 3...

3 rounds of 4 minutes all out and 2 minutes rest between each of the 4 minutes.

STRENGTH WOD


Snatch
Work to a heavy single

C&J
Work to a heavy single

Back squat
90%x1x5

Chin Ups
3x Max Reps 3 min R

Windmills
3x5 L/R



Aspects of " Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.

CrossFit Sydney What is CrossFit??

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





CFHQ WOD

Cindy
20min for Rds
5 Chin Ups
10 push Ups
15 squats

or

Mary
5 HSPU
10 pistol Alternating
15 Chin Ups

Record Rds completed and fractions


ENDURANCE WOD
Swim: 800m @ 90%

Bike: 15 miles @ 85%

Running: LC or less: 5K 85% U: 10K

C2: 3K @ 85%


STRENGTH WOD

Front Squat
70%x3->75%x3->80%x1

Snatch Pull
100%x3x3

Rack Jerk
work to a heavy single
->85%of single x1x2

Dead Lift
90%x1x3



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 "Credo"

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








CFHQ WOD

For Time
60kg Squat Clean 10 reps
50 GHD Sit Ups
60kg Clean 8 reps
40 GHD Sit Ups
60kg Clean 6 reps
30 GHD Sit Ups
60kg Clean 4 reps
20 GHD Sit Ups
60kg Clean 2 reps
10 GHD Sit Ups


Record Time



ENDURANCE WOD

Swim: Use a 10lb Vest or weight and do 10 x 25m/y all out sprints... Recover 90 seconds and repeat

Bike: Use a 30lb Vest or weight and do 3 x 3 Miles all out sprints... Recover 5 min and repeat

Run: Use a 20lb Vest or load and do 3 x 1K all out sprints... Recover 5 min and repeat

C2: Use a 20lb Vest or load and do 3 x 1K all out sprints... Recover 5 min and repeat

STRENGTH WOD


Muscle Snatch
Heavy Single

3 position Snatch
(Floor, Knee, mid thigh)
65%x3

3 Position C&J

65%x3



CrossFit Sydney's Work Out of the Day Credo

You may talk about Crossfit!
You are not your WOD Time!
You are not your DeadLift Number!
You are not your 5min Snatch!
No One Wins a WO!
You seek Intensity over Duration!
Everyone will experience Attrition!
If the WO was easy you didn't WO!

CrossFit Sydney "Chipper?"

CrossFit Conditioning
For Life For Sport
Try the Method
Contact
Fitness@CrossFitSydney.com.au




CFHQ WOD

Deadlift
3-3-3-3-3-3-3

Rest 3-5min between attempts

Record Loads


ENDURANCE WOD

All sports: 30:20 x 8 nothing else! 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:Row 30:20x8


STRENGTH WOD

BACK SQUAT
83%x3x5

Snatch Grip DL
110%x3x3

Push Press
80%x5x5

Pull Up
5x5


Chippers

A "Chipper" is a WOD designed to be challenging by its sheer volume and variety of movements.Chippers tend to require individuals to reduce or pace themselves through each task so as to finish the full event.This requires a degree of metal determination as well as physical fitness.

The solution is to "Chip" away at the volume in small units that do not see you go to failure or deteriorate the technique of the movement.
Decide on a Rep scheme that you can achieve in good form
Set small timed breaks or "walk aways" between the designated reps.
Accumulate the reps until complete.
Don't Give Up

Start Chipping.

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
7 Rds
35kg Shoulder Press 21 reps
Back extensions 21 reps

Record Time taken


Endurance WOD

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


STRENGTH WOD

SNATCH
70%X1X4

C&J
70%X1X4

Front Squat
80%x1x4





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"WOD?"

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






CF HQ WOD

Mr Joshua

5 Rds
400m
30 GH Sit ups
15 DL 115kg

Record Time taken

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 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 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 5 seconds. 2 min recoveries.

Foul If you deviate more then specified

Foul: 20 pistols (10 each side)

STRENGTH WOD

Snatch
80%x1x2

C&J
80%x1x2

Back Squat
70%x3x5

Ring Lever Prac


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 "Short Change"

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






CFHQ WOD

Weighted Chin ups
1-1-1-1-1-1-1

Rest 3-5min between attempts

ENDURANCE WOD

Choose ONE of the following sports: Goal is to use maximum effort for 1 min interval.

Swim, Bike Run, C2

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.

STRENGTH WOD

Power Snatch
80%x1x3

Power Clean+Jerk
80%x1x4


Back squat
70%x5x3

Ab Roll out
3x20




Short Change

Often individuals take the Met Con WODs as a Time based Competitions or races with the fastest time winning.
Sure, let the person beside you motivate you to perform better, but the real goal of recording times is to monitor improvements in efficiency of movement under stress against that individual’s previous time.
When the Fastest Time becomes the overriding goal, the WO and more importantly the quality of the movement suffers. Individuals don’t quite reach the depth they could in the squat, don’t quite top out in the push up, and heaven forbid they even skip "reps.

The WODs are designed to create a training effect (conditioning) by working through a range of movement in good form at a relatively high intensity.
Reduce the range of movement or the quality of the technique in order to maximize the intensity and you will only cheat yourself out of valuable conditioning. The WOD isn’t about winning its about maximizing work capacity. Develop fluid movement through good form and correct ROM, then ratchet up the intensity to work for Personal Best times.

Don’t let this happen to your WOD; don’t short change the training effect in order to beat the gent next to you.