CrossFit Sydney "What's it all about?"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au

Thank You for all the support in 08

Happy New Year and all the best for 2K9!!!





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

Swim, Bike, Run, C2

Cover as much distance as possible in each of the specified time intervals.

6min TT

3 min rest

4 min TT

2 min rest

1min TT

30 sec rest

30 sec TT

15 sec rest

15 sec TT


STRENGTH WOD


Muscle Snatch
65%x3x3

Power Clean +Clean +Jerk
65%x4

For Time
20-15-10 reps
KB Swings 35% of BW
Kipping Pull Ups



What's it all about?

CrossFit is about Movement

CrossFit is about Challenge

CrossFit is Learning New Skills

CrossFit is about Application

Crossfit is Transformation

CrossFit is Difficult

CrossFit is about Metal& Physical Adversity

CrossFit is Doing Not Talking

CrossFit is Addictive

CrossFit Sydney "Growth Hormone"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@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

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:
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


Back Squat
87%x2x4

Snatch DL
118%x2x3

Push press
85%x4x5

Bent Row
80%x4x5

Hanging Leg Raise
3x15


Growth Hormone

1.GH is released in 10-20 pulses throughout the day instead of in a steady stream.

2. The largest daily pulse of GH takes place during the beginning stages of sleep.

3. Anaerobic exercise (and the lactic acid it produces) seems to be linked to an increased pulse of GH that can last for about 2 hours after exercise. Many people state that 10-15 minutes of intense anaerobic exercise can create a large surge of GH.

4. Eating protein has been linked to an increased pulse of GH. There are many secretagogue products that claim to help release GH and are usually taken before exercise, after exercise, and/or before going to bed for the night.

5. Eating carbohydrates creates a surge of insulin which apparently dampens the release of GH. Many experts recommend to avoid eating carbs for 2 hours after exercise in order to not diminish the GH surge caused from exercise.

6. Fasting is said to be linked with an increased release of GH.

7. A stress response (including the stress response to long endurance exercise) has been said to dampen the release of GH

CrossFit Sydney "The Heavy Single"

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




CFHQ WOD

"Micheal"

For Time
3Rds
800m
50 Back extensions
50 Sit Ups

Record Time taken


ENDURANCE WOD

All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8


STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front squat
Heavy Single


Planks
5x
Alternating 30sec on 15 off
Front
Lateral L/R


The Heavy Single

Represents not a 1 Rep Max test but a ramp up to a high weight (90% or >)for a quality single depending on your abilities for that day.
Use these days to work quality form and intelligent ramp up procedures for 1 Rep Max days
Set your rest and work your set position,reaffirm your confidence with a significant load.

Work up to your heavy single by either working 5 reps to 3 reps to 2 reps to Single
Continue your Single for the required Sets
Do not push to a Fail,keep in the 90% zone of your 1RM this is not the day for a new 1RM

Heavy Singles can be compromised by your previous days training so don't have your expectations set too high

Remember this is training not Test or Comp Day

CrossFit Sydney "Metabolic Stress"

CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au







CFHQ WOD
For Rds
20 min
40kg Thruster 5reps
40kg Hang power Clean 7reps
40kg SDL HP 10 reps

Record Rds Complete and fractions

ENDURANCE WOD

CFE choose ONE sport for the following:

Swim: 800m TT

Bike: 12m TT

Run: 5k TT

C2: 2k TT

Post time...


STRENGTH WOD

Power Clean
75%x2x3

Overhead squat
Heavy single->80%x2x2

For Time
3Rds
100m Sprint
15 Kipping pull ups


The Impact of Metabolic Stress on Hormonal Responses and Muscular Adaptations



Kazushige Goto; Naokata Ishii; Tomohiro Kizuka; Kaoru Takamatsu
Author Information

Purpose: The purpose of this study was to examine the impact of exercise-induced metabolic stress on hormonal responses and chronic muscular adaptations.
Methods: We compared the acute and long-term effects of an NR regimen (no-rest regimen) and those of a WR regimen (regimen with rest period within a set). Twenty-six male subjects were assigned to either the NR ( N = 9), WR ( N = 9), or control (CON, N = 8) groups. The NR regimen consisted of 3-5 sets of 10 repetitions at 10-repetition maximum (RM) with an interset rest period of 1 min (lat pulldown, shoulder press, and bilateral knee extension). In the WR regimen, subjects completed the same protocol as the NR regimen, but took a 30-s rest period at the midpoint of each set of exercises in order to reduce exercise-induced metabolic stress. Acute hormonal responses to both regimens were measured followed by a 12-wk period of resistance training.

Results: Measurements of blood lactate and serum hormone concentrations after the NR and WR regimens showed that the NR regimen induced strong lactate, growth hormone (GH), epinephrine (E), and norepinephrine (NE) responses, whereas the WR regimen did not. Both regimens failed to cause significant changes in testosterone. After 12 wk of resistance training, the NR regimen caused greater increases in 1RM ( P < 0.01), maximal isometric strength ( P < 0.05), and muscular endurance ( P < 0.05) with knee extension than the WR regimen. The NR group showed a marked increase ( P < 0.01) in muscle cross-sectional area, whereas the WR and CON groups did not.

Conclusion: These results suggest that exercise-induced metabolic stress is associated with acute GH, E, and NE responses and chronic muscular adaptations following resistance training.

CrossFit Sydney "Core Strength and Conditioning"

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au






CFHQ WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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!

Swim: Use a pool or open water

Bike: * Out of the saddle the entire 4 min* 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

Post total distances for tabata...

STRENGTH WOD

Front squat
75%x3 81%x1 77%x3 80%x1 79%x3


Snatch pull
103%x3x3

Rack Jerk
Heavy Single
90%x1 85%x1x2

For Time
3Rds
10 Sand bag half moons
10 clapping push ups


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 "Aspects of Fitness"

CrossFit S&C
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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au







CFHQ WOD

"Cindy"
20min
For Rds
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
20min
For Rds
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

ENDURANCE WOD

Tempo, 90% of you best TT time for you specific distance:

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

Bike: SC:10miles LC: 15miles U:20miles

Run: SC: 2mile LC:5k U:15k

C2: SC: 3k LC:5k U:8k

STRENGTH WOD

Back Squat
85%x3x5

Clean DL
115%x3x5

push press
83%x5x5

Weighted GHD Sit Ups
3x6 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 "The CrossFit Method"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

For Negative Splits
4Rds
800m
3min Rest

Record Splits



ENDURANCE WOD

Swim, Bike, Run, C2

3x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min.

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

Foul = 2 min Isometric Squat hold.



STRENGTH WOD

Snatch
heavy Single

C&J
Heavy Single

Back Squat
Heavy single

Ab Wheel
3x15


The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.

CrossFit Sydney "Exposure to Experience"

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



CFS likes Nuetral Grip Chin Up Bars :)
35mm and 30mm Got Grip?




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

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

powewr Snatch
75%x2x3

Snatch Balance
Heavy Single
80%x2x2

For Time
5Rds
8 kipping Chins
200m Row


Experience

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt

CrossFit Sydney "How to do CrossFit?"

CrossFit S&C
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au



CFHQ WOD

20min
For Rds
400m
15 L Sit Chin Ups
15 Hip Extensions

Record Rds completed and fractions

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

Front squat
(70%x3->75%x2->80%x1)x3

Snatch Pull
100%x3x3

Rack Jerk
1 Push Jerk+1Split Jerk
Work to Heavy Single Split Jerk

For Time
3Rds
15 KB DLHP 30% BW
20 KB 1 arm Snatch 25% BW


How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.

CrossFit Sydney "Attrition?

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au



Box Transformed



CFHQ WOD

Split Jerk
1-1-1-1-1-1-1

record loads

ENDURANCE WOD


All sports do: 30:20x8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8

STRENGTH WOD


Mid Hang Snatch
60%x3x3

2 position Clean (Floor mid thigh)+2 Jerk
60%x4sets

For Time
10-16-20reps of
KB Swing 30%of BW
KB Clean + 2 Push Press (L/R) 30%of BW


Attrition

The CrossFit method places individuals into routines that impose pressure to perform against time or loads. Tasks are set, and the goal is to complete them in best time, best form, best load possible. At some stage regardless of previous experience, fitness levels etc, attrition sets in.

Attrition and fatigue cause people to access more then just muscular actions. You will have to "Dig Deep" and put some mental determination into the task at hand. This psychological effect can be just as important as the effect of the routine on your CV System.
There are times in sport and life that individuals are placed in situations that are uncomfortable, difficult perhaps dangerous and regardless of experience, aptitude or intelligence you will have to grit it out or quit.
Rarely in Gym based fitness programs is there this type of necessity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom. CrossFit brings that to your gym routine and beyond.
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

CrossFit Sydney "GPP"

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



1st Australia CF Gymnastic Cert




CFHQ WOD


For Time
5Rds
125kg DL 5reps
10 Burpees


Record time taken



ENDURANCE WOD

Swim, Bike, Run, C2

2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
There are no fouls, and there is no pacing. This interval set is to be done as close to all out as possible... Post distances per round.

STRENGTH WOD

Snatch
80%x1x3

C&J
85%x1x4

Front Squat
85%x1x5



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 "Chasing the Power Ratio"

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







CFHQ WOD

Run or Row
10km

record time taken


ENDURANCE WOD

Choose ONE of The Following Sports:

To be done at 85% of best time for the given distance or at RPE

Swim: SC: and LC: 500m, U: 1000m
Bike: SC:12m, LC: 25m, U: 30m
Run: SC: 5k, LC: 10k or 10m, LC: 13.1m
C2: 8k

STRENGTH WOD

Back Squat
83%x3x5

Snatch DL
110%x3x3

Push Press
805x5x5

Pull Ups strict
6-8-10 reps x2

Weighted Sit ups
3x10



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 "Foundations"

CrossFit Conditioning
Try the Method
Personal Training Sport or Goal Specific Sessions Available
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

For Time
3Rds
50 50 cm Box Jumps
85kg DL 21 reps
30 Chin Ups

Record time taken

ENDURANCE WOD

Choose ONE of the Following sports:

Swim, Bike, Run. C2

45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on



STRENGTH WOD

Snatch
80%x1x3

C&J
80%x1x3

DL
70%x3x5

TGU
3x5 L/R



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

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






CFHQ WOD

"Nasty Girls

For time
3Rds

50 squats
7 MUs
10 60kg Hang Power Clean

Record Time Taken

ENDURANCE WOD

Swim, Bike, Run, C2

3 Rounds of:

1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups


STRENGTH WOD

Snatch
60%x2x3

Power Clean & Jerk
70%x2x3

3Rds
10KB Swing 30%BW
10 DB Push Press 20% BW




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 "WOD?"

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





CFHQ WOD

"Annie"

For Time
50-40-30-20-10 reps

Double-unders
Sit-ups

Record Time

ENDURANCE WOD

Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

STRENGTH WOD

Back squat
75%x2x3

2 Sand Bag clean to shoulder + 2 lunge x4

Chin Ups
3x 5 strict

L Sit Holds



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
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

C&J
1-1-1-1-1-1-1

Record Loads

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

Snatch
75%x1x3

C&J
75%x1x3

GH Sit Ups
3x10





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.

CrossFit Sydney Functional Strength& Conditioning

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






CFHQ WOD

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Record Time Taken

ENDURANCE WOD

CFE choose ONE sport for the following

Swim: 10 x 50m on 1 minute

Bike: 8 x 1/4 mile on 1 minute

Run: 8 x 200m on 90 seconds

C2: 8 x 250 on 90 seconds

STRENGTH WOD

Snatch
80%x1x3

C&J
80%x1x3

TGU
3x5 L/R



Functional Strength Conditioning

Functional Strength and Conditioning is the productive application of force. Your productive force applied may be picking up the grand kids,another persons,removing rocks from a garden.
Regardless, productive application of force in training formats is represented perfectly in functional movement patterns. So we mimic in training the most efficient motor recruitment patterns found in everyday life. Functional Strength training therefore becomes more then a method of simply increasing contractile capacity/strength.
Strength is the muscle’s ability to generate large levels of force. Increased force is directly proportional to the cross sectional area of the muscle. Strength as productive force requires in application, agility balance and coordination.
Power is the ability to move large mass though a set range of motion in short period of time. Productive Power or Applied power is to understand acceleration in movement.
Power, speed and strength have essential coordination, accuracy, agility and balance components.
Functional strength training seeks to address all the related issues of relative power & strength in each session.

Function Strength and Conditioning formats should increase the work capacity across broad time and modal domains and produce transferable adaptation of the above aspects.
If your current S&C format does not address these issues then try the Method.
CrossFit