CrossFit Sydney "Adaptations"

CrossFit Conditioning
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Function Intensity Variety
Fitness@CrossFitSydney.com.au





CFHQ WOD

Snatch
1-1-1-1-1

Record Loads

ENDURANCE WOD

Choose ONE of The Following Sports:

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

STRENGTH WOD


Back squat
83% x 3 x 5

Snatch deadlift
103% x 3 x 3

Push press
76% x 5 x 5

3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

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.

CrossFit Sydney "The Basics"

CrossFit Conditioning
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Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au








CFHQ WOD

Row
5km

Record time

ENDURANCE WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)



STRENGTH WOD

Snatch
max

Clean & jerk
max

Back squat
max

Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.

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 "Power Ratio"

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









CFHQ WOD

For Time

21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

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....

STRENGTH WOD

Muscle snatch
40% (of snatch) x 3 x 2

Power clean + clean
60% (of clean) x 2 + 1 x 3

Power jerk + jerk
60% (of jerk) x 2 + 1 x 3

4 rounds:
10 m shuttle run x 4
10 KB swing

Overhead KB swings; must touch floor with outside hand at end of each shuttle run.



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"

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








CFHQ WOD

Back Squat

3-3-3-3-3

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run,C2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.




STRENGTH WOD

Back squat
75% x 5 x 5

Clean deadlift
90% (of clean) x 5 x 3

Push press
70% x 5 x 5

Jerk dip squat
90% (of jerk) x 5 x 3


3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest


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

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





CFHQ WOD

For Rds
20min
Row 500 meters
25 Turkish Get-ups 30kg DB or 32kg KB

Scaled
250m Row
10 TGUs (5R/5L)

ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

Snatch
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Clean & jerk
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Back squat
heavy single; 85% of that x 2 x 2

Reverse hyperextensions
3 x 25

4 rounds:
30 sec double-unders
30 sec push-up + 2 kick-up


What is CrossFit?

The CrossFit protocol is designed by G&L Glassman.

We believe it is ideal base conditioning for people who are looking for a challenging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense physical challenge 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 "Attrition?"

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








CFHQ WOD

CFT

Squat
Heavy Single

Press
Heavy Single

Dead Lift
Heavy Single

Record total


ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

Power snatch
75% x 1 x 10; 1 min rest

Power clean & jerk
75% x 1 x 10; 1 min rest

Front squat
75% x 1; focus on speed up

For Time
3Rds
20 GHB sit-ups
3 rope climbs




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 "Endurance"

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





CFHQ WOD

Run
5km


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 consistent 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= 2 min of max rep push ups.

STRENGTH WOD


Snatch
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Clean & jerk
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Pause back squat
work up to heavy triple; 3 set pause in bottom; NO bouncing;

Good morning (straight knee/arched back)
3 x 10; 3020 tempo; should be able to use same weight as last Wed or add


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









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 "Contractions"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au





CFHQ WOD


For Time

Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

record time taken


ENDURANCE WOD

Use a Weighted Vest Or Ruck.

Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)

Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)

Run: 20lbs vest 3x( 200m + 400m+ 600m)

C2: 20lbs vest 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

STRENGTH WOD

Snatch balance
heavy single; 90% of that x 1; 85% x 1

Power clean & jerk
75% x 1 x 10; 1 min rest

Front squat
75% x 1; focus on speed up

For Time
4Rds
200 m row
15 hanging leg raises

MUSCLE 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 "SSP?"

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






CFHQ WOD

SPLIT JERK
1-1-1-1-1-1-1

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 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/ heavy 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 10 seconds. 2 min recoveries.

Foul: If you deviate more than the specified time.

Foul: 20 pistols (10 each side)

STRENGTH WOD

Snatch
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Clean
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Back squat
heavy single; 85% of that x 2 x 2

Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top;




Sport Specific Performance

Want to get better at a Sport then at some stage you will have to devote more time to that specific sport skill set and movement patterns. Depending on your present skill level improvement may require stages of focus to progress efficiently.

CrossFit provides a base line conditioning that is ideal for most power sports. That said, CrossFit programming can be adjusted and "tweaked" to suit and aid on going sport specific skill development just as CrossFit is scaled to suit the individual.

Crossfit Conditioning will complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.

CrossFit Sydney "Foundations"

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




Coach B



CFHQ WOD

"Lumberjack 20"

20 Deadlifts 125kg
Run 400m
20 KB swings 32kg
Run 400m
20 Overhead Squats 52kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 60cm
Run 400m
20 DB Squat Cleans 20kg
Run 400m


Record time

ENDURANCE WOD

Choose ONE of the following sports:

Swim, Bike, Run, C2

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min. recoveries... NO PENALTIES.

Bike: 8 x 1k all out sprints w/ 2 min. recoveries... NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec. recoveries… NO PENALTIES.

C2: 10 x 125m all out sprints w/ 1 min. recoveries... NO PENALTIES.


STRENGTH WOD

Snatch
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean & jerk
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Pause back squat
work up to heavy triple; 3 sec pause in bottom; NO bouncing

Good morning (straight knee)
3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS



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 "Strength Basics"

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


DeadLift Fashion Couture


CFHQ WOD

For Time
3Rds
Run 800m
70kg Power Cleans 21 reps

Record time taken



ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD


Snatch
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean & jerk
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Pause back squat
work up to heavy triple; 3 set pause in bottom; NO bouncing

Good morning (straight knee)
3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS




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 "Hard Bits"

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








CFHQ WOD

For Time

15-12-9 REPS OF

Using a single 27KG dumbbell for both thrusters and pull-ups,
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

STRENGTH WOD

Snatch balance
heavy single; 90% of that x 1; 85% x 1; 80% x 1

Power clean & jerk
75% x 1 x 10; 1 min rest

Front squat
70% x 1; focus on speed up


Planks
front/side; 2 x near max hold


For Time
4 Rds
10 DB muscle snatch
10 KTE


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 "Prescription"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au








CFHQ WOD

Front Squat
3-3-3-3-3

Record Loads

ENDURANCE WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

12min Time Trial:

Cover as much Distance as Possible.

STRENGTH WOD


Snatch
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Front squat
heavy single; 80% of that x 2 x 2

Weighted back extensions
30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top



Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman

CrossFit Sydney "Progress"

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







CFHQ WOD

Joshie
For Time
3Rds
21 DB Snatch Left
21 l Sit Pull Ups
21 DB Snatch Right


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

STRENGTH WOD

Power snatch
75% x 1 x 10; 1 min rest

High-hang clean & jerk
60% x 1 x 10; 1 min rest

Front squat
70% x 1; focus on speed up

GHB sit-ups - 50 total


For Time
20-15-10 reps
Box jump - above knee+
Kipping pull-ups



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 "For Time?"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au






CFHQ WOD

Linda

10-1 reps
of
1.5x BW DL
BW Bench press
.75 of BW Clean

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

6x3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals

STRENGTH WOD

Power clean + hang clean + power jerk
70% (of clean) x 4 sets


Jerk dip squats
90% (of jerk) x 3 x 4

Muscle snatch
60% x 3 x 4

For time
35-30-25 KB swings
400-200-100 m sprint


Differentials in Range of Motion

Why" For Time" is relative to the individual.

Power movements of individuals are fixed and different due to the individual’s range of joint motion and Biomechanical structure. To compare from individual to individual has no value in a training format, rather "For Time" is a reference point for determining increased efficiency for that individual in reference to previous attempts.
Velocity is determined by the time taken to complete the movement through that individuals range of motion.
Training using methods that focus on decreasing the time in which the movement is produced by increasing the efficiency and or acceleration of the movement, increases power generation.
Therefore Timing a WorkOut produces a reference point from which to determine increases in power output when compared to future attempts.

CrossFit Sydney "The Method"

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





CFHQ WOD

For Rds
20min of

15 Double-unders
15 GHD Sit-ups
15 Back extensions

Record rds complete and fractions



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 500m TT rest 3 min, Then 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, Then 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, Then 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, Then 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


Power snatch + hang power snatch + 2 snatch balance
70% (of power snatch) x 4 sets

Push press + power jerk + jerk
80% (of push press) x 5 sets

For Time
3Rds
250 m row sprint
10 kipping pull-ups
3 min rest



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 "GPP?"

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





CFHQ WOD

For Time

400m

Lunge steps

Record time taken


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

40:20x5

40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.



STRENGTH WOD

Snatch
(70% x 1, 74% x 1, 78% x 1) x 3

Clean & jerk
(70% x 1, 74% x 1, 78% x 1) x 3

Back squat
75% x 6 x 4 - 3 sec pause in bottom

Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups



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 "Lactate Threshold"

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



CFS @ CF Newcastle




CFHQ WOD

Shoulder press
1-1-1-1-1 reps
Push press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

Cover as much Distance as Possible.

STRENGTH WOD

2 position Clean Floor/knee
70%x2x5

Snatch DL
95%x3x4

Front Squat
70%x3x3->75%x3x2

For Time
3Rds
20m Sled Pull
20m Sled pull Back Pedal
15 kipping pull ups


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 "Adaptations"

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






CFHQ WOD

For Rds
20 Min

25 Burpees
15 Back Squats Body weight

Record rds complete and fractions


ENDURANCE WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

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 20:10x8


STRENGTH WOD

Power snatch
60% x 2 x 5

Power clean & Push jerk
60% x 2 x 5

Good morning (straight knee, straight feet)
3 x 10 light

GHB sit-ups
3 x 15

Light Transition Week



Adaptations

Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. 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.

CrossFit Sydney" Which WOD?"

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






CFHQ WOD

For time

21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

+20% of BW for weighted chin ups

Record time taken


ENDURANCE WOD



90% of best time for the set distance.

Swim: 600m Tempo 90%

Bike: 12 mile Tempo 90%

Run: 5k Tempo 90%

C2: 4k Tempo 90%


STRENGTH WOD

Snatch
Max


Clean & jerk
Max

Back squat
Max



How to use the WODs?(Work Out of the Day)
CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

CF HQ WOD
Can be used as a stand alone conditioning unit that can integrated into your own sport specific training.HQ WOD give you a all round basis of strength and conditioning. Broad by design it generally demands a degree of skill acquirement and increases in movement efficiency over a initial period.

ENDURANCE WOD
Created for those with an Endurance bias as a focus for training.
The Endurance WOD is designed to be completed in conjunction with the CFHQ WOD giving specific endurance training in High intensity format.If you have Tri/ Cycling or running as your sport we recommend you try this WOD Endurance. A training split of 4~6 hours between HQ WOD and Endurance WOD is recommended.The aim is efficient use of training time to best equip individuals for endurance events.

STRENGTH WOD
WOD Strength is designed as a stand alone cycle for developing relative strength and improved performance in Clean &Jerk and Snatch lifts. Based around 1RM% of complex lifts and ballistic lifts it will also give you a progressive template for improving your 1RM in basic Lifts. A byproduct can be Mass Gain (largely dependent on nutrition) however its focus is improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain strength and conditioning without taking away from progressive strength gains.
If using WOD Strength in conjunction with HQ WOD it is best to scale one or the other in relation to your goals of either strength gains or increased anaerobic conditioning.

CrossFit Sydney "Fit or CrossFit ?"

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








CFHQ WOD


Deadlift
1-1-1-1-1-1-1


Record Loads



ENDURANCE WOD

Choose ONE Of The Following Sports:

Swim, Bike, Run, C2

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways.

1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

STRENGTH WOD

Snatch
60% x 1 x 5

Clean & jerk
60% x 1 x 5


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 "Short Change"

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




Sandeep on the Jump




CFHQ WOD

"Elizabeth"

for Time
21-15-9 reps
60kg Clean
Ring Dips


Record time taken

ENDURANCE WOD


Choose ONE of the Following Sports:

Swim, Bike, Run,C2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

STRENGTH WOD

Snatch
70% x 1 x 5

Clean & jerk
70% x 1 x 5

Front squat
90% x 1

3 intervals:
300 m row rest / 200 m row sprint





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 "Growth Hormone"

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


Lance& Dave at Newcastle




CFHQ WOD

"Fran"

For Time
21-15-9 reps
45kg Thruster
Pull Ups


Record time

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....

STRENGTH WOD

Snatch
70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2

Clean & jerk
70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2


For Time
4Rds
10 m low side shuffle x 4
10/side KB cross-chops



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 "Aspects"

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







CFHQ WOD

Angie


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Record time taken

ENDURANCE WOD


Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

STRENGTH WOD


Snatch
75% x 1 x 5

Clean & jerk
75% x 1 x 5

Back squat
90% x 1, 93% x 1, 95% x 1

3 sets:
A. 10/leg DB lunge
B, 15 Hanging Leg Rise


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 "Specialization"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Time

5Rds
45kg Push-jerk, 15 reps
15 L pull-ups

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

STRENGTH WOD


Snatch
heavy single


Clean & jerk
heavy single

For Time
5Rds
5 1-arm DB power snatch
1 rope climb


Specialization

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly.
Specialization is for insects."
----Robert Heinlein

CrossFit Sydney "AMRAP"

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


Danski Quality Thrusters @ Newcastle!




CFHQ WOD

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

OR

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

Record Rds Completed
and fractions


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

STRENGTH WOD

Snatch
70% x 2 x 3

Clean & jerk
70% x 2 x 3

Front squat
80% x 2 x 4

For Time

20-15-10 reps
Kipping pull-ups
DB push press



AMRAP
(Time) For Rds

“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 "Power Ratio"

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






CFHQ WOD

Run 5km

Record Time


ENDURANCE WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

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 20:10x8

STRENGTH WOD

Snatch
70% x 2 x 4

Clean & jerk
70% x 2 x 4

Back squat
80% x 2 x 4

GHR
3 x 10

GHB sit-ups
3 x 15



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 "Anaerobic Adaptations"

CrossFit Strength&Conditioning
Get Function
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

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

20min Time Trial:

Cover as much Distance as Possible.

STRENGTH WOD

Snatch
heavy single

Clean & jerk
heavy single


3 sets:
A. Weighted back extensions x 10; drop weight, GHR x 6
B. Hanging leg raise x 15



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 "WOD?"

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






CFHQ WOD


20min
for Rds
30kg Power Snatch
10 Push Ups

Record rds


ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

STRENGTH WOD

Snatch
80% x 1 x 4
Snatch pull off 3" riser
90% (of snatch) x 3 x 3

Snatch push press
89% x 3 x 3

Back squat
87% x 2 x 4

3 sets:
A. Reverse hyper x 20
B. Weighted sit-up x 10



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 only 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 prescribed or as recommended is to complete the WO 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.
Reduce volume or loads so you can complete the WOD with in 45min

Scale for Effect
So as to focus on an element of the training effect(strength,speed,power development)

CrossFit Sydney "Rest"

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






CFHQ WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Add Loads to get Total



ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

Clean
75% x 2 x 4

Snatch balance
83% x 3 x 4

Push press
90% x 3 x 3

For Time
3Rds
90sec Rest
50 m prowler push (uprights) (sub 100 m sprint)
15 kipping pull-ups


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

<60% Rest 1minute
65%-80% Rest >3minutes between attempts
1 Rep Max 5-10minutes

Metabolic Conditioning
10-45sec between attempts

CrossFit Sydney "An Idea"

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





CFHQ WOD

Pull Up Ladder
first minute 1 Pull Up second minute 2Pull Ups ->until you cannot complete Number within the minute

Record minutes and fractions


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!


STRENGTH WOD

Clean & jerk
80% x 1 x 4

Clean deadlift
115% (of clean) x 3 x 3

Front squat
90% x 2 x 4

For Time
5Rds
4 box jumps
10 2-arm DB hang muscle snatch


An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competency.
Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.
Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.
Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.
Crossfit promotes daily self competition, self reflection, and self refinement.
"Becca"

CrossFit Sydney "GPP?"

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






CFHQ WOD

For Time
5Rds
40kg Snatch 3 reps
40kg OverHead Squat 15 reps
400m Run


Record time taken


ENDURANCE WOD

Choose One of the Following Sports:

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

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

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

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

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

STRENGTH WOD


Snatch
75%x2x4

Jerk
84%x3x2 84%x2x2

Clean Pull off riser
90%x3x3

Back Squat
90%x2x4

3Set
GH Raise x 10 slow
GHD Sit Up x 15 slow





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 "Attrition?"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

Negative Split
4Rds

800m
3min rest

Record splits

ENDURANCE WOD

Choose ONE of the Following sports:

Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals

Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals

Run:SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals

C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals

Cover as much distance as possible on each interval.

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back Squat
77%x2x4

3Sets
Standing Plate Twist x30
Sit Ups x25
Reverse Hyper extension x20


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 "Experience!"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

Annie

50-40-30-20-10 reps

Double Unders
Sit Ups


Record time


ENDURANCE WOD

For:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

STRENGTH WOD


Snatch
75%x2 80%x1x4

Snatch Pull off riser
85%x4x5

Snatch Push Press
87%x4x2 87%x3x2

Back Squat
87%x3x5

Weighted Sit Up
3x10


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 "What's CF all about?"

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







CFHQ WOD

Back Squat
5-5-5-5-5

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

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

muscle Snatch
65%x3x3

C&J
65%x2x2->70%x1x3

Front Squat
80%x2x3

GHD Rise
3x10
Ab Wheel
3x15


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