CrossFit Sydney "Body Weight"

CrossFit Conditioning
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Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

"Helen"
For Time
3Rds
400m
21 24kg KB Swings
12 Chin Ups

Record Time Taken


ENDURANCE WOD

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

Snatch
70%x1x5

Snatch Balance
Heavy Single

5Rds
250m Row
8 pull ups



Body Weight and Strength

In the realm of General Physical Preparedness Training, Strength is always relative to the BW of the Trainee. The focus of a training format is to make improvements of people’s power,strength and work capacity. Training loads must be calculated in relation to the individuals Body mass.
Need Competition? Then choose your sport and apply your strength and power.
The application of that strength or power is what matters in competition and requires skill and agility. Such Aspects are rarely seen trained in Gyms.
CrossFit

CrossFit Sydney " Form"

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





CFHQ WOD

For Time
45reps Double Unders
45reps 60kg Squat Clean
45reps Ring Dips
45 reps Double Unders

Record Time taken


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

3 Position Clean ( Floor knee midthigh)
60%x3sets

Push Jerk + Jerk
70%x4sets


For Time
3 Rds
10 sandbag Power Clean + Push Press 50% BW
15 Kipping pull Ups



What about Form?

Form and technique will suffer when going for a best time,however generally it is recommended that beginners concentrate on form and simply allow time to tick by,this will maintain the intensity of the WO in its own right. As your skill level increases then with correct scaling of reps and weights,"For Best Time" can be attempted.However "Best Times" usually accompany repetition's of a WO due to familiarity and improved technique,regardless of whether its an official attempt or not.

CrossFit Sydney

Strength and Conditioning for Every Body
Try the Method
Andrew@CrossFitSydney.com.au





CFHQ WOD

Dead Lift
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

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

Back Squat
83%x3x5

Snatch DL
110%x3x3

Push Press
80%x5x5


3Sets
1min Rest
Chin Ups
Max reps

Weighted GHD Situps x10


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 "Supplements"

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








CFHQ WOD

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

OR

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


ENDURANCE WOD

Choose ONE Of The Following Sports:

Swim: 200m TT - 1000m TT

Bike: 10 mile TT - 30 mile TT

Run: 1 mile TT - 13.1 mile TT

C2: 500m TT - 5k TT

STRENGTH WOD


Snatch
Max Attempt

C&J
Max Attempt


Front squat
Max Attempt


Supplements

Supplements are just that, a supplement to your food intake.
It is wise to first clean up your lifestyle and dietary influences before embarking (and dropping a load of cash) on a large intake of isolated vitamins minerals and amino acids.
On achieving a reasonable diet that applies to your lifestyle you should then honestly access your goals with regards to fitness and health.
Many supplement have specific results and should only be used for narrow range of goals. Either way supplements will work best applied on top of a clean diet and lifestyle practices. They are not a crutch or band-aid method.

Do you have specific sports related goals?

Are health, vitality and enjoyment of a variety of pastimes important?

Are your goals competition based or body image based?

If you have sport specific goals then supplements should be based around aiding performance mainly in the form of recovery from training sessions.

If however your goals are for increased muscle mass then recovery and maximizing calorie intake will be an over riding goal of your diet and supplement choice.

If health and vitality are the primary objectives then perhaps consider concentrating on a clean diet, meditative and relaxation practices to produce the results.

Approach Supplements cautiously for sake of your wallet and your health, after you have attempted to clean up your diet and lifestyle practices. Realistically access your goals and research objectively as possible the available aids that are compatible with your goals.
What you require may not be just a pill or powder.

CrossFit Sydney "Happy"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Rds
20MIN
250m Row
21 reps 40kg SDLHP
15 Chin Ups

Record Rds complete and fractions



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
70%x1x4

C&J
70%x1x4

Ab Wheel

3x15




Happiness

Set SMART Goals
Specific Measurable Achievable Relevant Timed
Eat Well Exercise Regularly
Get enough Quality Sleep and rest
Experience Relaxation methods and meditate
Build Positive experiences and relationships
Experience Challenges
Vary routine
Practice appreciation and gratitude

CrossFit Sydney "Core Strength"

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




CFHQ WOD

For Time

5Rds
25 reps 32kg KB Swing
25 GHD Sit Ups
25 Back extensions
25 Knee to Elbows

Record Time taken

ENDURANCE WOD

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

Muscle Snatch
85%x1x2

Snatch
80%x1x3

C&J
80%x1x3

3Rds
Hanging Leg Rise 15
KB Side bend 10 L/R



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 GPP?

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





CFHQ WOD

Back Squat
5-5-5-5-5

Record Loads

ENDURANCE WOD

Swim: 10 x 25m/y all out efforts... Recover 90 seconds and repeat

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

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

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

STRENGTH WOD

muscle Snatch
Heavy Single

Snatch
80%x1x3

C&J
80%x1x3

Front Squat
90%x1

GHD Sit Ups
3x10


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" For Time"

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





CF HQ WOD

For Time
30 MUs

or
120 Chin Ups
120 Dips in sets of 5s

Record Time taken

ENDURANCE WOD


Choose ONE sport and do the following for your distance:

Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT

Bike: SC: 12 mile TT, LC: 20 mile TT, U: 30 mile TT

Run: SC: 2 mile TT, LC: 10k TT, U: 10M TT

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

STRENGTH WOD


Snatch
95%x1x2

C&J
95%x1x2

Front squat
95%x1x2
3x
Hanging leg Rise 5
Plank 1min


"For Time"

"For Time" indicates that the WOD will be timed from beginning until completion of all tasks set out.

Why Time a Work Out?

To create a Sense of Urgency: Life and Sport require actions to be completed with the pressure of time placed upon results.The Crossfit Method believes in Intensity,load and Volume over duration. In order to elicit pressure and maintain intensity within a Work Out, CrossFit WODs add the aspect of performing against the clock.

This "time" becomes a performance reference point when repeating the same workout in the future and gives individuals a goal to work towards.Bettering your Time.

Timing a WO elicits Power Generation.

Power=[Force X Distance]/Time.

By challenging Power Output we fatigue the Systems of the Human Body.Increasing an individuals power output can promote increases in absolute and relative strength, speed and endurance.

Timing a Work Out is all about You!

No one else,and the clock doesn't lie.

Want a faster time then suck in some O2 and crank another rep.

Responsibility Sucks doesn't it!

CrossFit Sydney "Adaptations"

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






CFHQ WOD

"Kelly"
For Time
5Rds
400m
30 Wall Ball
30 Box Jump

Record Time


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 4x(25m/y + 50m/y + 100m/y)
Bike: 4x(1/4mile +1/2mile +1mile)
Run: 4x(100m + 200m+ 400m)
C2: 4x(150m +300m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.


STRENGTH WOD
Snatch
80%x1x3

Clean & Jerk
80%x1x3

For Time
3rds
10 KB Swings
30% BW
10 SBShoulder Cleans
50% BW


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.