CrossFit Sydney "Power"

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






CFHQ WOD

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 24kg
40 Pull-ups
30 Handstand push-ups

Record time taken


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 10 x 30sec all out Efforts using pull paddles and float 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

Muscle snatch
75% x 3 x 3

Snatch
80% x 1 x 6

Clean & jerk
80% x 1 x 6

3 sets; no rest:
300 m row
15 ring push-ups


Power

Power is equal to force times the velocity of the muscle action.
Aspects of Power include coordination, strength and muscle size all requiring agility in application.
If power performance is to be maximized within the individual then both Force and Velocity components must be trained effectively and efficiently.

Train for Effect

CrossFit

CrossFit Sydney "Functional Strength?"

CrossFit Conditioning
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Fitness for Life,for Sports
Contact
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
80% x 1 x 6

Power clean & jerk
80% x 1 x 6

3 sets:
10 1-arm ring row (per arm); no rest
5 1-leg barbell RDL; 1 min rest

Notes: On 1-arm ring rows, keep the body squared off forward; do not allow yourself to rotate. On 1-leg RDL, keep support knee bent slightly throughout the movement. Keep the movement at a controlled pace.


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 "Anaerobic Adaptations"

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






CFHQ WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24kg
60 Sit-ups
70 Burpees


record Time Taken



ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike: 8 x 1k all out sprints w/ 2 min recoveries.

Run: 10 x 100m all out sprints with 90 sec recoveries.

C2: 10 x 125m all out Sprints w/ 1 min recoveries.



STRENGTH WOD

Glute bridge
10 total with 5 sec pause at top

Snatch
Max for day; 80% of that x 1 x 5

Clean & jerk
Max for day; 80% of that x 1 x 5

Front squat
90% x 1 x 3

Front/side planks
3 x max hold


Notes: On glute bridges, lift toes from floor, relax quads and hamstrings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral--don't hyperextend the lumbar spine.



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 "Supplements"

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




CrossFit Running Cert




CFHQ WOD


For Time

3Rds
60kg Hang power Clean 15 reps
15 Burpees


Record time taken



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

Muscle snatch
75% x 3 x 3

Snatch
80% x 1 x 5

Clean & jerk
80% x 1 x 5

3 sets:
Turkish get-up - 5/side; no rest
10 pull-ups; no rest

Notes: For pull-ups, use band assistance as needed to ensure complete, perfect reps with forceful contraction of the upper back at the top


Supplements

Supplements are just that, a supplement to your food intake.
It is wise to first clean up your lifestyle and dietary influences before embarking (and dropping a load of cash) on a large intake of isolated vitamins minerals and amino acids.
On achieving a reasonable diet that applies to your lifestyle you should then honestly access your goals with regards to fitness and health.
Many supplement have specific results and should only be used for narrow range of goals. Either way supplements will work best applied on top of a clean diet and lifestyle practices. They are not a crutch or band-aid method.

Do you have specific sports related goals?

Are health, vitality and enjoyment of a variety of pastimes important?

Are your goals competition based or body image based?

If you have sport specific goals then supplements should be based around aiding performance mainly in the form of recovery from training sessions.

If however your goals are for increased muscle mass then recovery and maximizing calorie intake will be an over riding goal of your diet and supplement choice.

If health and vitality are the primary objectives then perhaps consider concentrating on a clean diet, meditative and relaxation practices to produce the results.

Approach Supplements cautiously for sake of your wallet and your health, after you have attempted to clean up your diet and lifestyle practices. Realistically access your goals and research objectively as possible the available aids that are compatible with your goals.

What you require may not be just a pill or powder.

CrossFit Sydney "Form & Technique?"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

For Load & Time

5Rds

Back Squat 3reps
20 Ring Dips

record Loads & 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
max for day; 90% of that x 1 x 2

Clean & jerk
max for day; 90% of that x 1 x 2

Back squat
80% x 3 x 3

Ab wheel
3 x 15



What about Form?

Form and technique will suffer when going for a best time,however generally it is recommended that beginners concentrate on form and simply allow time to tick by,this will maintain the intensity of the WO in its own right. As your skill level increases then with correct scaling of reps and weights,"For Best Time" can be attempted.However "Best Times" usually accompany repetition's of a WO due to familiarity and improved technique,regardless of whether its an official attempt or not.

CrossFit Sydney "Aims"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

Clean
15min
1 rep on the Minute every Minute

Record Lowest and Highest load


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

40:20x5

40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.

STRENGTH WOD

Muscle snatch
max for day

Power snatch
80% x 1 x 5

Power clean & power jerk
80% (of PC) x 1 x 5

3 sets:
10 DB bent row; no rest
10 1-arm DB bench press (per arm); 1 min rest



Aims

The aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.
G Glassman

CrossFit Sydney "Spreading the Word"

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





CFHQ WOD

For Time
3rds
30m Walking lunge
50 Squat
25 Back Extensions

Record Time taken



ENDURANCE WOD

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

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


STRENGTH WOD

Snatch
max for day; 85% of that x 1 x 3

Clean & jerk
max for day; 85% of that x 1 x 3

Front squat
80% x 3 x 3

Front/side planks
2 x max hold



Spreading the Word

The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.
G Glassman

CrossFit Sydney "How to do CrossFit"

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








CFHQ WOD

For Rds
12min

Weighted Chin Ups +22kg 3reps
50m Sprint
3 Ring HSPU

Record rds complete and fractions


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2x5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.


STRENGTH WOD

Snatch
max

Clean & jerk
max

Back squat
max

Ab & back work of choice



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 "WOD?"

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





CFHQ WOD

For Negative Splits

4Rds

500m Row
3 min Rest

Record Splits


ENDURANCE WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

For your specific distance: "see legend if you are not clear"

SC: 15 minutes

LC: 45 minutes

U: 65 minutes

Cover as much distance as possible in your set time.


STRENGTH WOD

Box jump
3 x 3

Snatch
70% x 1 x 3

Clean & jerk
70% x 1 x 3

3 sets:
10 dips; no rest
250 m row; 30 sec rest

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 Method"

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







CFHQ WOD

"McGhee"

30min
As Many Rds as Possible
125kg Deadlift, 5 reps
13 Push-ups
9 Box jumps, 60cm

Record Rds Complete and Fractions


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

Snatch
65% x 2 x 4

Clean & jerk
65% x 2 x 4

Snatch push press + overhead squat
65% (of snatch) x 3 + 3 x 4

Back extensions
(unweighted) 3 x 10-15



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 "Adaptations"

CrossFit S&C
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au


The new Blue Room


CFHQ WOD

For time

50 Box jump,50cm Box
50 Jumping pull-ups
50 Kettlebell swings,16kg KB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg BB
50 Back extensions
50 Wall ball shots, 10kg Ball
50 Burpees
50 Double unders

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

Power snatch
max

Power clean & jerk
max

3 sets:
10 ring rows; no rest
250 m row; 30 sec rest


Adaptations

Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. 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 "Performance Ranking"

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







CFHQ WOD

Snatch Balance

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

Record Loads



ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min

Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min

Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min

C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min



STRENGTH WOD

Snatch
70% x 1 x 3

Clean & jerk
70% x 1 x 3


Front squat
80% x 2 x 2; follow each set immediately with 2 box jumps

GHB sit-ups
50 total


Ranking WOs

Constantly varied programming built from functional exercises executed at high intensity is the key to CrossFit’s physiological advantage. Our distillation of load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value – usually time.
Public performance ranking in group sessions for each workout has seen the motivation and acceleration of improvement of those less physically capable by temperament, training, or natural limitation. Ranking has seemingly done more for bottom performers than top performers.
The skill elements included in CrossFit Conditioning furthers the sense of sport that so motivates individuals. CrossFit feels like sport!

CrossFit Sydney "Chasing the Power Ratio"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

"Erin"

For Time
5Rds

20kg DB Split Cleans 15
21 Pull Ups

Record time taken



ENDURANCE WOD
Choose ONE Of the Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8


STRENGTH WOD


Snatch
max for day

Clean & jerk
max for day

Front squat
max for day

Good morning
3 x 10

Ab work of choice




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 "Anybody"

CrossFit S&C
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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au







CFHQ WOD

DT

For Time
5Rds
70kg
DL 12rep
Hang Power Clean 9 reps
Push Jerk 6 reps

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports:

Maximal Effort Required.

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

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

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

C2: 1500m, Damper setting between 8-10


STRENGTH WOD

Mid-hang snatch
70% x 2 x 3; 65% x 3 x 2

Jerk
75% x 3 x 3

Snatch balance
max for day; 80% of that x 1 x 3

3 sets:
10 Hang DB muscle snatch; no rest
Dips x AMRAP; 30 sec rest



Everybody Somebody Anybody

"Once upon a time there were four men named Everybody, Somebody, Anybody, and Nobody. There was an important job to be done and everybody was asked to do it. But Everybody was sure that Somebody would do it. Anybody could have done it. But Nobody did it. Somebody got angry about it, because it was everybody's job. Everybody thought that Anybody could do it, and Nobody realized that Everybody wouldn't do it. It ended up that Everybody blamed Somebody and Nobody did the job that Anybody could have done in the first place. At last report, these four still arguing and the job they were supposed to do still wasn't done."
--Author Unknown

CrossFit Sydney "Basics"

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






CFHQ WOD

For Time

Row 500 meters
150 Double-unders
50 Burpees


Record time taken

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

Jerk
max for day; 80% of that x 1 x 3

Muscle snatch
max for day

Power snatch
80% x 1 x 3

Push press
84% x 3 x 3

3 sets; no rest:
10 KB swings
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 "Specialization"

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




CFHQ WOD


Overhead Squat
5-5-5-5-5

Record Loads


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.

Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.

Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints

C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

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


STRENGTH WOD

Snatch
(75% x 1, 80% x 1) x 3

Snatch pull
100% (of snatch) x 2 x 3

Front squat
87% x 1 x 5; follow each set immediately with 2 box jumps

GHB sit-ups
70 total


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