CrossFit Sydney "Anaerobic Adaptations"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

"J.T."

21-15-9
Handstand push-ups
Ring dips
Push-ups

Record time taken

ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6
or 2 min on 1 minute off x 6

STRENGTH WOD

Snatch
Heavy Single

Clean& Jerk
Heavy Single

Back squat
Heavy Single

For Time
3Rds
10 KB Swings
5DB Push Press 55% of Push Press






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 "Core Strength"

CrossFit S&C
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Personal Training,Group Sessions,Equipment
Ftiness@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: SC: 8min- LC: 12min- U: 20min

Bike: SC: 20min- LC: 30min- U: 50min

Run: SC: 12min- LC: 20min- U: 30min

C2: SC: 8 min- LC: 12min- U: 20min

STRENGTH WOD

C&J
75%x2x7

Muscle Snatch
75%x2x4


For Time
2-4-6-8-10-8-6-4-2
KB Swings
Hanging leg Raise



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 "Adaptations"

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







CFHQ WOD

"Nicole"
20min
For Rds
400m
Max Kipping Pull Ups

Record Number of Chin Up each Rd

ENDURANCE WOD

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

Front Squat
78%x3x5

Snatch Push press
78%x3x5

Clean Pull
98%x3x4

TGU
3x5L/R



The Impact of Metabolic Stress on Hormonal Responses and Muscular Adaptations



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

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

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

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

CrossFit Sydney "Growth Hormone"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

Run 10km

Record Time

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

Power Snatch
70%x5

Snatch Balance
75%x3x4

3Rds
200m Row10 Kipping Chin Ups
5 Sand bag Half Moons 25% BW



Growth Hormone

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

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

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

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

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

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

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

CrossFit Sydney "The Basics of Strength"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au





CFHQ WOD

C&J Ladder
60kg C&J
1 rep first Minute
2 reps second minute
continue until you can not complete reps required per minute

Record Minutes and fractions

ENDURANCE WOD


Choose ONE of the Following Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

STRENGTH WOD

Back Squat
81%x3x5

Push Press
76%x3x5

Snatch Pull
96%x3x5

GHD Sit Up
3x15





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 "Consolidation"

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







CFHQ WOD

Cindy
20min
For Rds
5 Chin Ups
10 Push Ups
15 Squat

OR

Mary
5 HSPU
10 Pistols L/R
15 Chin Ups


Record Rds complete and fractions



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.

Foul if you loose distance on each round.
Foul = 2 min max rep Burpees

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front Squat
Heavy Single

For Time
3rds
20 Kipping Pull Ups
20 Walking Lunge



M.E.(Maximin Effort) Work Outs
Consolidation

Know your Rep max?
Warm Up-> get to your Max Load.
Now complete all 7 singles with as close as possible your rep Max Load.
Rest as long as you need to get the next single.
Coping the Fail?
Not happening?
Reduce the load by 1.5kg until you make the clean single lift.
Continue your singles at the new load.

CrossFit Sydney "GPP?"

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






CFHQ WOD

20min
For Rds
10 Wall Ball 10kg Ball
10 GHD Sit Ups
10 Back extensions

Record rds Completed


ENDURANCE WOD

90% Of Best Time for your set Distance.

Swim: SC: 600m , LC: 800m , U: 1000m

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

Run: SC: 2 mile , LC: 10k , U: 13.1M

C2: SC: 2k , LC: 3k , U: 6k

STRENGTH WOD

2 Position Clean
75%x5 sets

Muscle Snatch
75%x3x3

Jerk
Heavy Single ->90%x1->85%x1x2

Weighted Sit Ups
3x 10



GPP
General Physical Preparedness
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities.GPP has implications for any individual who has physical demands placed unpon them with little preparation time.

What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit Sydney "Range of motion"

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






CFHQ WOD

Lynne
5Rds
2min Rest bewteen exercises
BW Bench Press Max Reps
Strict Nuetral Grip Chin Ups Max reps

Record Reps


ENDURANCE WOD

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

Front Squat
75%x4x5

Snatch Grip Push Press
75%x5x5

Clean Pull
95%x5x5

TGU
3x5L/R



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 "WOD"

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




IKSA Level 2 S&C Course





CFHQ WOD

"DT"

For Time
5 Rds
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kg Push jerk, 6 reps

Record Time Taken



ENDURANCE WOD

All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if 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.

Foul: 1 min of max rep Burpees

STRENGTH WOD


SNATCH
Heavy Single

CLEAN & JERK
Heavy single

BACK SQUAT
Heavy single



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)