CrossFit Sydney "WOD"

CrossFit Conditioning
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CFHQ WOD

Eva
For Time
5Rds
800
30 KB Swing 32kg
30 Pull Ups

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

Snatch
Heavy Single->80%x1x5

C&J
Heavy Single->80%x1x5

Back Squat
Clean Heavy Single->x2x2

Hanging Leg Rise
3x10



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 "CFT"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au




CFHQ WOD

"CrossFit Total"

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


Add loads together for CFT


ENDURANCE WOD

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

10 meters on then 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
80%x1x5

C&J
80%x1x4

For Time
3Rds
400m Row
10 Push Press 70%



CrossFit Total (CFT)

This WOD is a way of determining your 1 Rep Max for the 3 Central Lifts of Squat,Press and Pull (Deadlift).
This total will give you a reference point to compare future WOs and a method of caluating approx loads for other strength based protocols used in the WODs[eg: 5x5,7x3]
Ideally you should have some approx loads in your mind for 5 Rep Max, 3 Rep Max and 1 Rep Max.

How do I go about it?

Warm Up

Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 Rep Max
You are ready.

You have 3 attempts to achieve the best 1 Rep Max you can perform.
Rest >3mins between attempts

Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFitSydney)

First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second Attempt Your 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.

Continue the Process for the next Lift.

Some Precautions From Coach M Rippetoe

Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.

Don't Overreach
Be ambitious not greedy.

Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.

CrossFit Sydney "Core S&C"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au





CFHQ WOD

For Time
2Rds
Right Arm Bar Bell Push Press 12 reps
Left Arm Deadlift 12 reps
Run 800 m
Left Arm Bar Bell Push Press 12 reps
Right Arm Deadlift 12reps
Run 800m

Record Loads and time taken


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
60%x1x5

Power Clean+Push Jerk+Jerk
75%x1x5

Front Squat
90%x1x3


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 "Hard Bits"

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







CFHQ WOD

Nicole

20min
As Many Rds and reps of
400m
Max Kipping Pull ups

Record Reps of Chin Ups

ENDURANCE WOD


Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10

STRENGTH WOD

High Hang Snatch
65%x1x5

High Hang C&J
65%x1x5

For Time
500m Row
25 Kipping Pull up
400m Row
20 Pull ups
300 Row
15 Pull ups



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 Why" For Time" is relative to the individual

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




CFHQ WOD

For Rds
20min
45kg Thruster 5 reps
45kg Hang Power Clean 7 reps
45kg Sumo Dead Lift High Pull 10 reps

Record Rds completed and fractions

ENDURANCE WOD

Choose ONE of The Following Sports:

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
85%x1x3

C&J
85%x1x3

Front Squat
Clean Single weightx2x3

Hanging Leg rises
3x15



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 Bio mechanical 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 relation 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 Work Out produces a reference point from which to determine increases in power output when compared to future attempts.

CrossFit Sydney "Endurance"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au








CFHQ WOD

Front Squat
3-3-3-3-3

Record Loads

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
Heavy Single

C&J
Heavy Single
85%x1x3

Back Squat
Clean Single Weight x2x3

Weighted Sit Ups
3x10




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 "SSP?"

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





CFHQ WOD

For Time

3Rds
400m
21 KB Swing 24kg
12 HandStand Push Ups

Record total time taken

ENDURANCE WOD


Swim: 2 x 500m/y all out sprint. 2 min recoveries. NO PENALTIES

Bike: 2 x 5k holding best possible pace... 2min recoveries. NO PENALTIES. All out sprints

Run: 2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints.

C2: 2 X 1200m with 2 min recoveries... NO PENALTIES. All out sprints

STRENGTH WOD

Snatch
80%x1x6

C&J
80%x1x5

Front squat
Heavy Single

For Time
3Rds
200m Sprint
20 Kipping Pull 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, work weak areas and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.

CrossFit Sydney "Power Ratio"

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







CFHQ WOD

50 Wall Ball
50 Kipping Chin Ups
35 Wall Ball
35 Kipping Chin Ups
20 Wall Ball
20 Kipping Chin Ups

Use 10kg Ball and 3.5m Target

Record Time Taken

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! Make the terrain appropriate to your up coming event.



STRENGTH WOD

SNATCH
80%X1X6

C&J
80%x1x4

Back Squat
80%x1x3

GHD Sit Ups Slow
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 "Which WOD?"

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






CFHQ WOD

Run 5km

ENDURANCE WOD

Choose ONE Of the following Sports then do:
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= 1 min of max rep push ups

STRENGTH WOD


Power Snatch
80%x1x6

Power Clean & Jerk
80%x1x4

For Time
3Rds8 Sand Bag PC&PJ 50% BW
100m Sprint


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 "Rest Intervals"

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






CFHQ WOD

"Nasty girls"
For Time
3Rds
50 squats
7 MUs
10 Hang Power Cleans 60kg/40kg

record time taken

ENDURANCE WOD

Choose One Of The Following Sports:

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K

STRENGTH WOD

Snatch
Heavy Single
90%x1x3

C&J
Heavy Single ->90%x1x3

Front Squat
Clean single wtx2x2

Weighted Ab Mat
3x 10


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

Metabolic Conditioning
10-45sec between attempts

CrossFit Sydney " What is CrossFit?"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au





CFHQ WOD

20min

For Rds

52kg Hang Clean 15 reps
12 Ring Dips
21 sit Ups

Record rds complete and fractions


ENDURANCE WOD


Choose ONE Of The Following Sports:

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

STRENGTH WOD
Snatch
Heavy single ->85%x1x3

C&J
Heavy Single-> 85%x1x3

Back squat
Clean single wt x2x2

Hang Leg Rises
3x10



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 "Aspects of Fitness"

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





CFHQ WOD

Back squat
1-1-1-1-1-1-1

Record Loads


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
Heavy Single
90%x1x4

C&J
Heavy Single
90%x1x3

Back squat
Heavy single Clean Weight
x3x3

6 Intervals
100m Sprint
200m Row



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 "Chipper?"

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






CFHQ WOD

Cindy
20min for Rds
5 Chin Ups
10 push Ups
15 squats

or

Mary
5 HSPU
10 pistol Alternating
15 Chin Ups

Record Rds completed and fractions


ENDURANCE WOD

Swim: 800m @ 90%

Bike: 15 miles @ 85%

Running: LC or less: 5K 85% U: 10K

C2: 3K @ 85%


STRENGTH WOD

Front Squat
70%x3->75%x3->80%x1

Snatch Pull
100%x3x3

Rack Jerk
work to a heavy single
->85%of single x1x2

Dead Lift
90%x1x3

Chippers

A "Chipper" is a WOD designed to be challenging by its sheer volume and variety of movements.Chippers tend to require individuals to reduce or pace themselves through each task so as to finish the full event.This requires a degree of metal determination as well as physical fitness.

The solution is to "Chip" away at the volume in small units that do not see you go to failure or deteriorate the technique of the movement.
Decide on a Rep scheme that you can achieve in good form
Set small timed breaks or "walk aways" between the designated reps.
Accumulate the reps until complete.
Don't Give Up

Start Chipping.