CrossFit Sydney "Adaptations"

CrossFit Strength & Conditioning
Try the Method
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

For Time
4Rds
400m
50 squats

record Time taken


ENDURANCE WOD

Swim: RPE of 14 for 12 minutes... You may not go above 14 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 14 RPE.
Bike : RPE of 14 for 30 minutes... You may not go above 14 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 14 RPE.
Run: RPE of 14 for 30 minutes... You may not go above 14 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 14 RPE.
C2: RPE of 14 for 20 minutes... You may not go above 14 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 14 RPE.


STRENGTH WOD


Snatch grip DL
110%x1x5

Push Jerk + Jerk
75%x1x4

Front Squat
80%x1x5

Pull Ups
3x Max



Adaptations

What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors.

We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even.

We’d not trade improvements in any other fitness metric for a decrease in work capacity.