CrossFit Sydney

CrossFit Conditioning
Intensity over Duration
Fitness@CrossFitSydney.com.au

CrossFit Sydney

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

CrossFit Sydney

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

CrossFit Sydney "The CF Method"

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







CFHQ WOD

For Time

21-15-9

100kg DL
60kg Overhead Squat

Record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 3x350y/m, 2 min Recoveries, Best possible pace

Bike: 3x5k, 2 min Recoveries, Best possible pace

Run: 3x1000m, 2 min Recoveries, Best possible pace

C2: 2x1200m, 2 min Recoveries, Best possible pace

STRENGTH WOD

Back squat
78% x 3 x 10

Snatch pull
93% (of snatch) x 3 x 2

Snatch deadlift
103% x 3 x 1


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 "Range of Motion"

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







CFHQ WOD

For Time
7Rds

10 Wallball shots, 10kg ball
10 Pull-ups

record time


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

Front squat
75% x 3 x 10

Clean pull
93% (of clean) x 3 x 2

Clean deadlift
103% (of clean) x 3 x 1

Sit-ups - 3 x max



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 "Hard Bits?"

CrossFit Conditioning
Intensity over Duration
Fitness@CrossFitSydney.com.au








CFHQ WOD


"Forrest"

For Time
3 rds

20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

ENDURANCE WOD

choose ONE of the following Sports:

Swim: 20min, add T-shirt for drag.

Bike: 30min Hill Climb, 4-8% ave Grade.

Run: 25min Hill Climb, 4-8% ave Grade.

C2: 20min, Damper between 5-8, Hold WATTS @ 20-75 above body weight.


STRENGTH WOD

Power clean
(60%x1, 65%x1, 70%x1) x 3

Overhead squat
max for the day

4 sets; no rest:
15 DB muscle snatch
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 "Chipper?"

CFHQ WOD

"CrossFit Total"

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


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

Snatch
Max Effort

Clean & jerk
Heavy Single

Back squat
Heavy Single

Stiff-legged deadlift
3 x 5







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.

The solution is to "Chip" away at the volume in small units that do not see you go to failure.Set small timed breaks bewteen reps that you can achieve in good form.
Start Chipping.

CrossFit Sydney "Power"

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







CFHQ WOD

"War Frank"
For Time
3Rds
25 Muscle Up
100 squat
35 GHD Sit Ups

record time taken


ENDURANCE WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

8x 2min On, 1 min 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. 3min Isometric bottom of squat hold.

STRENGTH WOD

Snatch
90% x 1 x 3

Clean & jerk
90% x 1 x 3

Pause back squat
2RM

3 sets:
A1. SLDL x 8
A2. Chin-ups (supinated) x amrap



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 "WOD?"

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






CFHQ WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Record totals


ENDURANCE WOD

Choose ONE of The Following Sports:

Cover as much distance as possible.

Swim: 10min TT

Bike: 15min TT

Run: 15min TT

C2: 10min TT

STRENGTH WOD


Snatch
80% x 1 x 5

Clean & jerk
80% x 1 x 5

Back squat
80% x 5 x 5

3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups


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 "The Difference"

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







CFHQ WOD

For Time

7 Rds
45kg Power snatch, 7 reps
45kg Snatch balance, 7 reps
45kg Overhead squat, 7 reps


record time taken

ENDURANCE WOD

Swim, Bike Run, C2

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.

STRENGTH WOD

Snatch
80% x 1 x 5

Clean & jerk
80% x 1 x 5

Pause back squat
3RM

3 sets:
A1. 5 Squat jumps; 20 sec rest
A2. 8 Stiff-legged deadlift; 2010; 90 sec rest

Notes: Pause back squats must have a minimum of 3-4 sec pause in the bottom position before recovery; focus on maximal acceleration up from the dead stop (no bouncing). Squat jumps are unweighted: jump vertical to maximum height, absorb into a full squat, catch the bounce as you would with a clean, and immediately jump again until all reps are complete; speed and change of direction at the bottom are key.



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 "GPP"

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




CFHQ WOD

For Time
5rds
70kg Thruster
5 Muscle Ups
400m Run

Record time taken


ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

STRENGTH WOD

Block/hang snatch (mid-thigh)
65% x 2 x 6; 1 min rest

Power jerk
65% x 2 x 6; 1 min rest

Jerk dip squats with bands
95% (of jerk) x 2 x 4

4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 14; 2020; 1 min rest


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 "Jargon"

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





CFHQ WOD

Split Jerk

1-1-1-1-1-1-1

Record loads


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints.

Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”

Run: 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

C2: 10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.

“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”


STRENGTH WOD

Back squat
75% x 3 x 10

Snatch pull
90% (of snatch) x 3 x 2

Snatch deadlift
100% (of snatch) x 3

Snatch push press
3 x 5


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 "Progression"

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





CFHQ WOD


For Time
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 35 kg
Push jerk, 35kg

Record time

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

12x1 minute intervals, Rest 30sec between intervals.

Hold maximal distance possible on each interval.

STRENGTH WOD

Jerk
70% x 1 x 3

2-position snatch (floor, mid-thigh)
60% x 3 sets

2-position clean (floor, mid-thigh
60% x 3 sets

4 sets; no rest:
2-arm KB push press x 15
KB swing x 15

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!
CrossFit

CrossFit Sydney "Adaptations"

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





CFHQ WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Record time


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x3 min intervals w/3min recovery between intervals

Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts


STRENGTH WOD

Snatch
60% x 1 x 3

Clean & jerk
65% x 1 x 3

Clean pull
80% (of clean) x 3 x 3

Clean deadlift
90% (of clean) x 3 x 3

Back squat
65% x 5 x 3


Adaptations

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.

CrossFit Sydney "What is CrossFit"

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










CFHQ WOD

For Time
3Rds
45kg Ground to overhead, 10 reps
200m Shuttle sprint, 50m there and back twice

Record time Taken

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.


STRENGTH WOD

3-position clean (floor, knee, mid-thigh)
70% x 5 sets

Clean pull
90% (of clean) x 5 x 5

Snatch balance
max for day; 78% of that x 2 x 3

3 sets:
A1. Ab wheel - 3 x 14
A2. KB sidebend - 3 x 14/side





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 "Power to Mass Ratio"

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






CFHQ WOD

For Time
5rds

5 Muscle-ups
52kg Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

record time taken


ENDURANCE WOD

Choose ONE of the following sports: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


Snatch
80% x 1 x 5

Clean & Jerk
80% x 1 x 5

Front squat
88% x 3 x 3

3 sets; no rest:
10 pull-ups
10 sandbag shoulder-to-shoulder push press



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 "Endurance"

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





CFHQ WOD

For Time
5Rds

60kg Squat clean thruster, 5 reps
10 Chest to bar pull-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

Cover as much distance as possible on each interval.


STRENGTH WOD


Snatch
max single

Clean & jerk
max single

Back squat
max single

Stiff-legged deadlift
3 x 5

Sit-up
3 x 20



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 "Core Strength and Conditioning"

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







CFHQ WOD

For Time
6Rds
Run 400 meters
25 Burpees

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


Record time taken

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
90% x 1

Clean & jerk
90% x 1

Front squat
95% x 1 x 2

3 sets; no rest:
Sandbag bent row x 10
Sandbag halfmoon x 5/side



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








CFHQ WOD

Deadlift
1-10-1-20-1-30 reps

Record total load (add up all six barbell loads).


ENDURANCE WOD

Choose ONE Of The Following Sports

Swim, Bike Run, C2

Swim: SC: 12min, LC: 15min, U: 35min

Bike:SC-LC 60min, U: 80min

Run: SC: 20min, LC: 30min, U: 60min

C2: 25min


STRENGTH WOD

Snatch
80% x 1 x 5

Clean & jerk
80% x 1 x 5

Pause back squat
3 sec pause in bottom; work up to a 3 rep max

Stiff-legged deadlift
3 x 8

3 sets; no rest:
5 box jumps - mid-thigh+
10 topside halfmoons

Topside halfmoons: Perform a halfmoon with a plate or sandbag starting and ending with the weight at about hip-height and a slight bend in the knees and hips.



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.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 "Fit or CrossFit?"

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








CFHQ WOD

For Time
5Rds
60kg Thruster 15 rep
400m Run

Record time taken

ENDURANCE WOD

Choose ONE of the following sports: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

Clean + 2 front squat + jerk
60% (of clean) x 5 sets

Front squat
60% x 5, 65% x 5, 70% x 3

Good morning
3 x 8 light

4 sets:
350 m row
1 min rest




Fit or CrossFit?

CrossFit is a base strength and conditioning format seeking to be as broad and functional as possible.
The primary focus is to develop increases in relative strength to body weight ratio and create greater efficiency within the anaerobic system.
CrossFit will work your weaknesses and challenge you with new skills. Developing a highly transferable form of fitness that can be a stand alone program or base conditioning for sport specific goals.

CrossFit Sydney "WOD"

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







CFHQ WOD

Walking lunge 30m.
21 Pull-ups
21 Sit-ups
Walking lunge 30m
18 Pull-ups
18 Sit-ups
Walking lunge 30m.
15 Pull-ups
15 Sit-ups
Walking lunge 30m.
12 Pull-ups
12 Sit-ups
Walking lunge 30m.
9 Pull-ups
9 Sit-ups
Walking Lunge 30m.
6 Pull-ups
6 Sit-ups


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

Back squat
55% x 10, 60% x 8, 65%, 8, 70% x 5

Press
3 x 8

Bent row
3 x 8

3 sets: no rest:
20 m bear crawl
10 halfmoons


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 "Sport Specific"

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







CFHQ WOD

For Time

Ride 30km

Record time

ENDURANCE WOD

Choose ONE of the following sports:

Cover as much distance as possible:

Swim:12min

Bike:24min

Run:20min

C2:12min


STRENGTH WOD

Hang power snatch
60% x 2 x 5

Hang power clean + power jerk
60% x 2 + 2 x 5

3 sets:
A1. Sit-ups x 15
A2. KB swing x 15





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 "Anaerobic Adaptations"

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







CFHQ WOD

AMRAP
15min

25kg dumbbell Push jerk, 5 reps
7 Box jumps, 80cm Box

Record Rds complete and fractions


ENDURANCE WOD

Complete ONE of the Following:

Swim, Bike, Run, C2, Or sport of choice.

At the Top of every Hour for 24/12/6/4 Hours, Do 10 Minutes of Maximum Distance Possible, Rest 50min and repeat for 24 Hours

Use the 50min between every effort to eat, sleep and recover.


STRENGTH WOD


Back squat
Max

Snatch
lift according to how you feel

Clean & jerk
lift according to how you feel

Snatch/CJ: Take singles or doubles at whatever weight feels good today, even if it's 40-50%. Spend 15-30 minutes with each movement and don't worry about pushing the weight.


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 "Differentials in Range of Motion"

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







CFHQ WOD

Clean
3-3-3-3-3-3-3


Record Loads


ENDURANCE WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 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

Snatch
50% x 1 x 5

Clean & jerk
50% x 1 x 5

HLR
3 x 10


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 "Experience"

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






CFHQ WOD

For Time
10 Rds

10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Record time taken



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.


STRENGTH WOD

CJ
50% x 1 x 5

Back squat
80% x 2 x 6

Light ab work of choice
no more than 75 total reps



Ode to the People who Do.

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt

CrossFit Sydney "Functional Strength?"

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








CFHQ WOD

For Load For Time

Deadlift, 5 reps
5 Ring handstand push-ups

Record Loads Record time


ENDURANCE WOD

Choose One Of The Following Sports:

Cover as much Distance as Possible.

Swim: 8min

Bike: 15min

Run: SC: 10min. LC: 12min. U: 15min

C2: 8min

STRENGTH WOD

Snatch
heavy single

Clean & jerk
heavy single

Back squat
77% x 2 x 4


3 sets:
A. Standing plate twist x 30
B. Sit-ups x 25
C. Reverse hyper x 20



Functional Strength Conditioning

Functional Strength and Conditioning is the productive application of force. Your productive force applied may be picking up the grand kids,another persons,removing rocks from a garden.
Regardless, productive application of force in training formats is represented perfectly in functional movement patterns. So we mimic in training the most efficient motor recruitment patterns found in everyday life. Functional Strength training therefore becomes more then a method of simply increasing contractile capacity/strength.
Strength is the muscle’s ability to generate large levels of force. Increased force is directly proportional to the cross sectional area of the muscle. Strength as productive force requires in application, agility balance and coordination.
Power is the ability to move large mass though a set range of motion in short period of time. Productive Power or Applied power is to understand acceleration in movement.
Power, speed and strength have essential coordination, accuracy, agility and balance components.
Functional strength training seeks to address all the related issues of relative power & strength in each session.

Function Strength and Conditioning formats should increase the work capacity across broad time and modal domains and produce transferable adaptation of the above aspects.
If your current S&C format does not address these issues then try the Method.
CrossFit

CrossFit Sydney "Short Change"

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










CFHQ WOD

For Time
10 Rds
3 Weighted Pull-ups + 20kg
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 20kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Record time and number of sets to completion.


ENDURANCE WOD

Choose ONE of the Following Sports

Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats

Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats

Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.

C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats

"Best Pace Possible"



STRENGTH WOD


Clean pull off blocks
115% (of clean) x 3 x 3

Power jerk + split jerk
70% x 5 sets

Back squat
80% x 2 x 6

3 sets:
A1. GHR x 10
A2. KB sidebend x 10/side



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 "Foundations"

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










CFHQ WOD

For Time
5Rds
40 Double-unders
30 Box jumps, 60cm
20 Kettlebell swings,24kg

Record time taken



ENDURANCE WOD

Choose ONE of The Following Sports

Swim, Bike, Run, C2

2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

No pacing, This interval set is to be done as close to all out as possible on each Interval.


STRENGTH WOD

Back squat
95% x 3 x 3

Bulgarian split squat
3 x 4

RDL
3 x 5

Ab work of choice


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. Practise and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.

CrossFit Sydney "Endurance"

CrossFit Conditioning
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Contact
Fitness@CrossFitSydney.com.au






CFHQ WOD

"RJ"

For Time

5Rds
Run 800 meters
8m Rope Climb, 5 ascents
50 Push-ups

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

Snatch pull off blocks
115% (of snatch) x 3 x 3

Snatch push press
work up to a 3 RM

Back squat
80% x 2 x 6

Planks
front/side max hold x 2 sets




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 "WOD"

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






CFHQ WOD

For Time
5Rds
20kg OverHead Lunge 15m
21 Burpees

Record time taken



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
80% x 1 x 6

Power clean & jerk

80% x 1 x 6

4 sets; no rest:
10 1-arm KB swings/side
15 Hanging Leg Rise


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 "SSP"

CrossFit Conditioning
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CFHQ WOD

Overhead Squat
1-1-1-1-1

Record loads


ENDURANCE WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x1min On, 1 min 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= 2 min of max rep push ups.


STRENGTH WOD

Back squat
90% x 4 x 4

Bulgarian split squat (DBs)
3 x 5

Good morning - 4 x 5

3 sets; no rest:
15 sandbag push press
30 standing plate twist




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 "The Basics"

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





CFHQ WOD

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards


ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.


STRENGTH WOD

Snatch
60% x 1 x 5 On The Minute

CJ
60% x 1 x 5 OTM

4 sets; no rest:
10 KB clean & push press
2 rope climbs



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 "How to do CF?"

CrossFit Conditioning
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CFHQ WOD

For time

Row 2K
50 Wall-ball shots, 10kg Ball
Row 1K
35 Wall-ball shots, 10kg ball
Row 500 meters
20 Wall-ball shots, 10kg ball

record time taken


ENDURANCE WOD

Choose ONE Of The Following Sports

Swim, Bike Run, C2

Swim: SC: 12min, LC: 15min, U: 35min

Bike:SC-LC 60min, U: 80min

Run: SC: 20min, LC: 30min, U: 60min

C2: 25min


STRENGTH WOD


Clean pull off blocks (mid-thigh
110% (of clean) x 3 x 3

Back squat
85% x 5 x 5

Bulgarian split squat (DBs)
3 x 5

RDL
4 x 5


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 "Core Strength and Conditioning"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

For time

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Record time taken



ENDURANCE WOD

Choose ONE of the following sports.

Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries.

Bike: 3 x 1k ALL OUT SPRINTS... 5 min recoveries.

Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries

C2:4 x 375m ALL OUT SPRINTS… 5 min recoveries.

STRENGTH WOD


Snatch from blocks (mid-thigh)
65% x 2 x 5

Power jerk
65% x 2 x 5

Clean from blocks (mid-thigh)
65% x 2 x 5

3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)



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 "Anaerobic Adaptations"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au


Power Band Chic!



CFHQ WOD

Dead lift
5-5-5-5-5

Record Loads


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x7 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 7 min rounds.


STRENGTH WOD

Back squat
80% x 6 x 6

Bulgarian split squat (DBs)
3 x 6

Good morning
4 x 5

Sit-up variety of choice
75 total



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 "Specialization"

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








CFHQ WOD

For Rds
12min
AMRAP


85kg Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Record Rds complete and fractions


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+ 750m)

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 pull off blocks
110% (of snatch) x 3 x 5

Jerk rack support
3 x 5 sec hold @ max weight

Back squat
80% x 2 x 6

3 sets:
A1. Back extension x 10
A2. Planks front/side - max hold; add weight if more than 1 min



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 "An Idea"

CrossFit Conditioning
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Contact
Fitness@CrossFitSydney.com.au









CFHQ WOD

For time

Row 30 calories
45kg Thruster, 30 reps
8m Rope climb, 3 ascents
30 Kettlebell swings, 2 pood
Row 20 calories
52kg Thruster, 20 reps
8m Rope climb, 2 ascents
20 Kettlebell swings, 2 pood
Row 10 calories
60kg Thruster, 10 reps
8m Rope climb, 1 ascent
10 Kettlebell swings, 2 pood

Record time taken


ENDURANCE WOD

Choose ONE of The Following Sports...

Swim: SC & LC: 300m , U: 800m

Bike: SC: 10mile ,LC: 12mile, U: 18mile

Run: SC: 5k, LC: 8k, U: 15k

C2: 5k


STRENGTH WOD

Snatch
(70% x 1, 75% x 1, 80% x 1) x 2

Clean & jerk
(70% x 1, 75% x 1, 80% x 1) x 2

3 sets; no rest:
10 DB push press
3 rope climbs



An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competentcy.

Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.

Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.

Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.

Crossfit promotes daily self competition, self reflection, and self refinement.

"Becca"

CrossFit Sydney "Credo"

CrossFit Conditioning
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CFHQ WOD

For time
10 Muscle-ups
15 Handstand push-ups
70kg Squat clean, 20 reps
Run 550 meters

Record time taken

ENDURANCE WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

20min Time Trial:

Cover as much Distance as Possible.

STRENGTH WOD

Snatch
65% x 2 x 4

CJ
65% x 2 x 4 (double only your weaker lift)

3 sets; no rest:
8 push press - 50%
15 Hanging leg raise


CrossFit Sydney's Work Out of the Day Credo

You may talk about Crossfit!

You are not your WOD Time!

You are not your DeadLift Number!

You are not your 5min Snatch!

No One Wins a WO!

You seek Intensity over Duration!

Everyone will experience Attrition!

If the Work Out was easy you didn't WO!

CrossFit Sydney "GPP"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

For time
21-15-9 reps

60kg Overhead Squat
Chest to Bar Chin up

Record time taken


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
(60% x 1, 65% x 1, 70% x 1) x 2

Back squat
80% x 5 x 6

Bulgarian split squat
3 x 8

3 sets:
A1. RDL x 5
A2. KB cross-chop x 10/side


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.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.