CrossFit Sydney "Core"

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



50&80cm Box of Fun



CFHQ WOD

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 50cm Box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32kg
30 Sit-ups
20 Hang squat cleans, 15kg DBs
25 Back extensions
30 Wall ball shots, 10kg
3 Rope climb ascents

Record total time



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


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


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 "The Difference"

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






CFHQ WOD

"Helen"
For Time
3Rds
400m
21 KB Swing 24kg
12 Pull ups


Record time

ENDURANCE WOD

Cover as Much Distance as Possible

Swim: 15 min

Bike: 40 min

Run: 40 min

C2: 15 min

STRENGTH WOD

Power Clean
70%x3x5

Snatch Balance
65%x3x5

Push press
72%x3x5

For Time
3Rds
100m Sprint
30 Club Swings



The Difference

"CrossFit promotes discipline of the body and mind and enhances self-confidence both within and outside the gym.

The only downside of training CF is that you can’t go into a “Globo Gym” anymore without wondering how someone could take 25,000 sq. ft. of space, $100,000 of budget and still come up with something that is completely useless as a means of getting in shape. Give a CF’er a chinning bar, a piece of floor and something heavy, and you’ll get “elite fitness” in no time."

Tommmy

CrossFit Sydney "Contractions"

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






CFHQ WOD

Snatch
1-1-1-1-1-1


Record Loads

ENDURANCE WOD

choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y 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

Power Snatch
70%x3x5

Jerk
73%x3x4

Clean Pull
88%x3x3

Back squat
70%x3x2 75%x2x3

Plank
3x 1min



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 "AMRAP?"

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







CFHQ WOD

AMRAP
20 Min
For Rds

45kg Thruster 5 rep
45kg Hang power Clean 7 reps
45kg SDLHP 10 reps


Record Rds complete and fractions



ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 2x6 min, Rest 2 min Between intervals

Bike: 2x12 min, Rest 2 min Between intervals

Run: 2x10min, Rest 2 min Between intervals

C2: 2x7min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

STRENGTH WOD

Snatch
80%x1 83%x1 85%x1 87%x1 85%x1 82%x1

C&J
80%x1 83%x1 85%x1 87%x1 85%x182%x1

RDL
60%of back Squat
x7x4

For Time
3Rds
20 Kipping pull up
8 Box jumps 60cm



(Time) For Rds
AMRAP ( As Many Rds as Possible)

“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 "Hard Bits"

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




CFHQ WOD



"Angie"

For Time

100 pull Ups
100 push ups
100 sit ups
100 squats

record time taken


ENDURANCE WOD

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

Snatch
75%x1x3

Push Press+ Push Jerk + Jerk
60%x3sets


Power Clean
75%x2x3


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 "The Method"

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



Developing the Posterior Chain




CFHQ WOD

For Time

60kg Clean 10 rep
50 GHD Sit Ups
60kg Clean 8 reps
40 GHD Sit Ups
60kg Clean 6 reps
30 GHD Sit Ups
60kg Clean 4 reps
20 GHD Sit Ups
60kg Clean 2 reps
10 GHD Sit Ups

Record Time taken

ENDURANCE WOD

Swim, Bike, Run, C2

1 minute on, 20 seconds off for 18 rounds (60:20x18)

50 Burpees after the final 1 min Interval.

Maintain fastest pace possible per 1 min interval.

STRENGTH WOD

2 Position Snatch
77%x2 81%x2

Snatch Pull
96%x5x5

Snatch Push press
81%x5x5


Back Squat
85%x4x3 85%x3x2

Weighted Sit ups
3x10



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 "The Basics"

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




CFHQ WOD

5Rds
1.30 Rest between Exercises

Max rep Body weight bench Press
Max Rep Strict Pull up
Max Rep Body weight Squat


Record reps and loads

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


Muscle Snatch
65%x5 70%x4x2 75%x3

2 Postion Clean(floor Mid Thigh)
77%x2x2 81%x2x2

Snatch Dead lift
105%x5x5

Front squat
80%x4x3 85%x4x2

For Time
500m Row
20 Hanging leg Rise
400 m Row
15 Hanging leg Rise
300m Row
10 Hanging Leg rise


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 "Sport Specific"

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







CFHQ WOD

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

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

Power Clean+Clean
75%x4

Snatch Balance
70%x3 75%x3x2 80%x3x2

Push press
82%x4x5

For Time
3Rds
10 TGUs
15 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 would need to tweaked to suit and be compatible with on going sport specific skill development just as CrossFit is scaled to suit the individual. CrossFit Conditioning will only complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.

CrossFit Sydney "Foundational Movement"

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







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.

90% RPE

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

STRENGTH WOD

Power Snatch +Snatch
77%x2x4

Jerk
80%x2x5

Clean Pull
98%x4x5

Back Squat
80%x5x2->85%x4x3

Weighted Sit Ups
3x10



CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at Relative high intensity either by loads or volume.

Time is spent correcting and refining 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. Practice and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.

CrossFit Sydney "Focus"

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




CFHQ WOD

For Time

21-18-15-12-9-6-3 reps of:

Handstand push-ups

L-pull-ups


record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x5 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
75%x2->80%x1->85%x1->83%x1->80%x1

C&J
75%x2->80%x1->83%x1->85%x1->83%x1->80%x1

RDL
58%(of BSquat)x8x4

For Time
8 Kipping Pull ups
8 GHD Sit 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!
CrossFitSydney

CrossFit Sydney "Jargon"

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



CFHQ WOD

For Time
5Rds
30 GHD Sit Ups
25 Back extensions

Record 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 and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

STRENGTH WOD

2 position Snatch
75%x2 ->80%x2

Snatch Pull
96%x5x5

Snatch Push press
78%x5x5

Back squat
755x5x2->80%x5x4



Jargon

CrossFit has a variety of protocol jargon and abbreviations that can be learned in order to make communication more efficient.
Named Work Outs

"I did Fran last night and the Thrusters in the 2nd Rd smoked me"
Named Work Outs are part of the jargon of CrossFit training.

CrossFit is a world wide community with many people linked through the WOD whether variations or HQs. Bench Mark WOs are given names so that just uttering that name will give people an understanding of whats involved and may even evoke feeling from previous WOs.

CrossFitters develop a love/hate relationship with some WOs.Women's names are used often for Bench mark WOs, probably for the same reason they are used to name hurricanes which gives you a hint to their intensity.
Male names are used as a mark of respect of fallen service men.

So get with the jargon and enjoy doing a Girl or trashing a Guy next time your in the gym.

CrossFit Sydney "To Specialize"

CrossFit
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
45kg Thruster, 21 reps
800 meter run
45kg Thruster, 21 reps
400 meter run
50 Pull-ups

Record Time taken

ENDURANCE WOD


One Sport Only:

Run: 4 x 5k TT... Deviate no more then 2 min from fastest 5k. Recover 5-15 min between efforts.


STRENGTH WOD

2 Position Clean (Floor mid thigh)
75%x2->80%x2

Clean DL
105%x5x5

Front squat
75%x5->80%x4x2->85%x3x2


For Time
3Rds
10 1 arm DB OH Lunge
10 Hanging leg Rise
10GHR




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 "Prescription"

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








CFHQ WOD

Front Squat
3-3-3-3-3

Record loads

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+Snatch
75%x4

Jerk
78%x3x5

Clean Pull
96%x5x5

Back squat
755x5->80%x5x3
83%x3->80%x4


Ab Wheel
3x15



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 "Aspects"

CrossFit
Try the Method
Fitness@CrossFitSydney.com.au



CFHQ WOD

"Annie"
50-40-30-20-10
Double Unders
Sit Ups

record time taken

ENDURANCE WOD

3+ Hours After CrossFit Main Site 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 burpees

STRENGTH WOD

Snatch
70%x3 75%x2 80%x1 85%x1 80x1 75%x1

C&J
70%x3 75%x2 80%x1 85%x1 80%x1 75%x1

RDL
55%x8x4

Hanging Leg Rise
3x Max


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 "For Time"

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





CFHQ WOD

Push Jerk
3-3-3-3-3

Record Loads

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 consistant 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

3 Position Clean (Floor-knee mid thigh)
70%x2->75%x2

Snatch DL
100%x7x2->100%x5x2

Front Squat
65%x6->70%x5->80%x3x2

For Time
20-15-10
Box Jump
DB Muscle Snatch 25%of best Bar MS





"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 quality rep.

Responsibility Sucks doesn't it!

CrossFit Sydney "Foundations"

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




Craig getting his Grr on




CFHQ WOD

for Time
4Rds
30m OH Walking Lunge 12kg DBs
60cm Box Jump 30 reps
20 Chin Ups +15kg

Record time taken


ENDURANCE WOD

Choose ONE sport and do the following for your distance:

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

Power Clean +2 Clean
70%x2->75%x2

Snatch Balance
65%x3x2->70%x3->75%x3x2

Push Press
78%x5x5

For Time
3Rds
500m Row
3 Rope climbs



CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at 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. Practice and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.

CrossFit Sydney "Short Change!"

CrossFit Strength and Conditioning
Get Fit for Life
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

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

All out maximal efforts!

STRENGTH WOD

power Snatch +2 Snatch
70%x2->75%x3

Jerk
75%x3x5

Clean Pull
93%x5x5

Back Squat
65%x6->70%x6->75%x6->80%x5x5

Hanging leg Rise
3x Max



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.

Don’t let this happen to your WOD; don’t short change the training effect in order to beat the gent next to you.

CrossFit Sydney "Anaerobic Adaptations"

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

Yosemite National Park Half Dome




CFHQ WOD

For Time
6Rds
400m
25 Burpees


Set up under a bar that is 30cm above your reach for the burpees. Jump and touch the bar for each burpee rep.



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%x3->75%x2->80%x1x2->75%x1->80%x1

C&J
70%x3->75%x2->80%x1x2->75%x1->80%x1

Snatch Shrug
105%x8x5

Back squat
60%x6-65%x6->70%x6->75%x4x2

Ab Wheel
3x15



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 "How to do CrossFit?"

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







CFHQ WOD

C&J
1-1-1-1-1-1-1

ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 400m TT

Bike: 8 mile TT

Run: 1.5 mile TT

C2: 2k TT

STRENGTH WOD

3 Positon Snatch
65%x2->70%x3

Snatch Pull
90%x7x4

Snatch Push Press
70%x5x3 ->75%x5x2

For Time
3Rds
10 burpees
20 KB Swings


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 "Tempo"

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






CFHQ WOD

Run or Row
5km

Record time

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

Muscle Snatch
60%x5 65%x4 70%x3x2

3 position Clean (Floor knee midthigh)
65%x2 70%x3

Clean DL
100%x7x4

Front squat
60%x8 65%x6 70%x5 75%x3 70%x5

Weighted Sit Ups
3x10


Tempo Runs

Got a mid distance run ahead of you?
Don't want to plod your way through it?

Tempo is a way of managing intensity within training for distance runs. The underlying principle is that you will run a period of the distance/time at a challenging (for you) pace, followed and preceded by running a set distance at a comfortable pace (for you). Deciding that pace can be determined through Heart rate
(>85%), perceived exertion (yep I'm feeling this run), speed (treadmill speeds), or distance (increased stride for the next xxxm/km; pace per distance (experienced runners will know their pace per km).
Continuous tempo will see you utilize one of these methods to manipulate intensity followed by recovery throughout the distance of the run. Effectively increasing lactate threshold with minimal recovery and less chance of injury.

CrossFit Sydney "Body Weight"

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






CFHQ WOD

"Elizabeth"
21-15-9
60kg Clean
Ring Dips

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

Power Clean +2 Clean
65%x2->70%x3

Snatch Balance
60%x3x2->65%x3->70%x3x2

Push press
75%x5x5

For Time
3Rds
100m
Sprint
10 board jumps
10 kipping Pull Ups



Body Weight and Training Loads

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.