CrossFit Sydney "Power Ratio"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

4Rds
400m
50 squats

Record Overall time taken


ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals

Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals

Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals

C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals



STRENGTH WOD

Snatch
65%x2x4

C&J
65%x2x3

Snatch push press + Over head Squat
x3+3x4

Straight leg rises
3x Max



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 "Attrition?"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au











CFHQ WOD

For Time
5Rds
SDLHP 45kg 21 reps
21 Ring Dips

Record time taken

ENDURANCE WOD

Swim, Bike, Run, C2

10:20 x 16

10 seconds on 20 seconds off for 16 rounds:

All out efforts! Terrain or incline is your choice.

STRENGTH WOD

C&J
75%x1x3

Snatch Pull
97%x3x3

Snatch DL
105%x3x3

Front squat
81%x3x5

Stiff Legged DL
3x5



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 "SSP"

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





CFHQ WOD

For Time

21-15-9 reps
40kg Snatch
Chest to bar Pull Ups



ENDURANCE WOD

Choose ONE of the Following Sports.
95% RPE or Distance of Below Times.

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back squat
Heavy Single

Stiff legged DL
3x5 Heavy

For Time
3Rds
10 burpees
10 Kipping Chin ups



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 "Endurance"

CFHQ WOD

Back Squat
3-3-3-3-3

Record Loads

ENDURANCE WOD

Choose ONE of The Following Sports:
Swim, Bike, Run, C2

12 min Time Trial, all out effort, cover as much distance as possible.

STRENGTH WOD


Snatch
75%x1x4

Snatch Pull
95%x3x3

Snatch DL
103%x3x3

Front Squat
78%x3x5

Windlmill
3x5/L/R



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 "How to do CrossFit?"

CrossFit Conditioning
Get Function
Andrew@CrossFitSydney.com.au




CFHQ WOD


"Danny"
20min
For Rds
30 Box Jump 50cm
20 Push press 50kg
30 Pull Ups

Record Rds completed and fractions


ENDURANCE WOD

Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front Squat
Heavy single


For Time
25-20-15-10 reps
Kipping Pull up
Knee to Elbows


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 "For Time"?

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



CFHQ WOD

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



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

All Out Efforts.

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

STRENGTH WOD

Muscle snatch + 2 Snatch Balance
Heavy

Overhead squat
80%x165%x2x2

Power Clean +Push Jerk
80%x1x4

For Time
3Rds
10 SB TGU 30% BW
20 Kipping Chin Ups




"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 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!