CrossFit Sydney "Short Change"

CrossFit Strength&Conditioning
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CFHQ WOD

"The Seven"

For Time
7Rds

7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
110 Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32kg
7 Pull-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

Clean & jerk
80% x 1 x 5

Snatch
80% x 1 x 5

Front squat
50% x 2 x 10; 1 min rest

3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up.





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 "How to do CrossFit"

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







CFHQ WOD

"Arnie"

With a single 2 pood(32kg) kettlebell

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Record time taken
Perform TGU smoothly



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 no-touch deadlift on riser
50% x 3 x 3

Clean high pull
70% x 5 x 5

Back squat
80% x 2 x 6

3 sets:
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15


Snatch no-touch deadlift on riser: Perform a snatch deadlift standing on a 2-4" riser. After lifting off the first rep, do not let the bar touch the floor - stop it at the height of the top of the riser.



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 "Lactate Threshold"

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






CFHQ WOD

"Nutts"

For time:
10 Handstand push-ups
115kg Deadlift, 15 reps
25 Box jumps, 80cm
50 Pull-ups
100 Wallball shots, 10kg 3m Target
200 Double-unders
Run 400 meters with a 20kg plate

Record time taken


ENDURANCE WOD

Chose ONE of The Following Sports:

All sports do: 30:20 x 8 rounds, 30 seconds on 20 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 30:20x8


STRENGTH WOD

Back squat
80% x 3 x 6

Bulgarian split squat
3 x 5 (light!)

RDL
4 x 5

3 sets; no rest:
A1. GHR x 10
A2. Standing plate twist x 20





Lactate Threshold

What is it?
When the body is at rest or at regular work conditions, your metabolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.

Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.

Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.

For the Generalist?
So what’s it all mean to me Recreational Jo?

Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.

CrossFit Sydney "An Idea"

CrossFit Conditioning
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Contact
Fitness@CrossFitSydney.com.au







CFHQ WOD

For Time
3Rds
60 seconds L-sit
20kg barbell Good mornings, 30 reps
60 Abmat sit-ups
10kg plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.


ENDURANCE WOD

Choose ONE of the following sports:

80% effort for the first half, 90% effort for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5 miles , U: 10 miles

C2: SC: 2k , LC: 5k , U: 8k



STRENGTH WOD

Snatch pull off blocks (mid-thigh)
100% x 5 x 5

Back squat
80% x 2 x 6

3 sets; no rest:
10 DB push press
10 DB hang high pull



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 "Power"

CrossFit Conditioning
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Personal Training,Group Sessions,Equipment
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CFHQ WOD

Back Squat
5-5-5-5-5

Record Loads


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
heavy single

CJ
heavy single

Back squat
80% x 1 x 6

Bulgarian split squat
light weight x 2 x 5


Notes: Do not take the snatch and CJ to absolute max attempts today unless you're feeling confident in a record. Stop at the first legitimate miss (i.e. not a miss due to a correctable technical mistake).



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 "How to use the WOD?"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

For Time
85kg Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order

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
75% x 1 x 5

CJ
75% x 1 x 5

Overhead squat
60% x 5 x 3

Back extension
3 x 10 @ 1013

Standing plate twist
3 x 30




How to use the WODs?(Work Out of the Day)

CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

CF HQ WOD
Can be used as a stand alone conditioning unit that can integrated into your own sport specific training.HQ WOD give you a all round basis of strength and conditioning. Broad by design it generally demands a degree of skill acquirement and increases in movement efficiency over a initial period.

ENDURANCE WOD
Created for those with an Endurance bias as a focus for training.
The Endurance WOD is designed to be completed in conjunction with the CFHQ WOD giving specific endurance training in High intensity format.If you have Tri/ Cycling or running as your sport we recommend you try this WOD Endurance. A training split of 4~6 hours between HQ WOD and Endurance WOD is recommended.The aim is efficient use of training time to best equip individuals for endurance events.

STRENGTH WOD
WOD Strength is designed as a stand alone cycle for developing relative strength and improved performance in Clean &Jerk and Snatch lifts. Based around 1RM% of complex lifts and ballistic lifts it will also give you a progressive template for improving your 1RM in basic Lifts. A byproduct can be Mass Gain (largely dependent on nutrition) however its focus is improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain strength and conditioning without taking away from progressive strength gains.

If using WOD Strength in conjunction with HQ WOD it is best to scale one or the other in relation to your goals of either strength gains or increased anaerobic conditioning.

CrossFit Sydney" Body Weight and Power"

CrossFit Conditioning
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Contact
Fitness@CrossFitSydney.com.au






CFHQ WOD

"Annie"
For Time
50-40-30-20-10 rep
Double-unders
Sit-ups


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

Power snatch + snatch
65% (of snatch) x 5 sets

Power clean + power jerk + jerk
65% (of clean) x 5 sets

3 sets; no rest (reps per side on each set):
10 1-arm KB swing
10 1-arm KB clean + push press
10 1-arm KB front squat




Body Weight and Strength

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.
CrossFit

CrossFit Sydney "Short Change"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

Eva

For Time
5Rds
Run 800 meters
32kg Kettlebell swing, 30 reps
30 Pull-ups

Record time taken


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

Cover as much Distance as Possible.


STRENGTH WOD

Snatch
80% x 1 x 5

Clean & Jerk
80%x 1 x 4


3 rounds for time:
400 m row
10 push press - 70%


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 "The Basics"

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



CFS Crew on the 2.7km + 30kg Sandbag Run




CFHQ WOD

Karen
For Time

150 Wall Balls

Record time taken


ENDURANCE WOD

Choose ONE of the following sports...

Swim: 500m/y TT

Bike: 5k TT

Run: 1 mile TT

C2: 1500m TT


STRENGTH WOD

Snatch
70% x 1 x 4

Clean & jerk
70% x 1 x 3

Front Squat
85%x1x3



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 "Foundations"

CrossFit Conditioning
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Dave B on the Drag




CFHQ WOD

For Time

5Rds


5 Muscle-ups
60kg power Clean, 10 reps
Run 220 meters

Record time taken


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4min on, 3min off

2min on, 30sec off

1min on, 3min off

2min on, 30 sec off

4min on. Done!

Cover as much distance as possible in each of the prescribed time intervals.


STRENGTH WOD

Snatch
78% x 1 x 3

Clean & jerk
78% x 1 x 3

Front squat
50% x 2 x 3 (max speed in transition and recovery)




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 "GPP"

CrossFit S&C
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Congratulations to all competitors in the Regional
Kat 23th
Dave 25th
Sven 72th (only 2 events Injured)

CFS Team 8th
Dave Dan Andrew Liz George Claire

Kat at CF Regionals







CFHQ WOD


For Time
1.6km Run
2km Row
1.6km Run

Record total 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
88% x 1

Clean & jerk
88% x 1

Front squat
85% x 1

Reverse hyper
3 x 10 light





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 upon 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 "WOD?"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au




CFHQ WOD

"Jerry"

For time:
Run 1.6 Km
Row 2Km
Run 1.6 Km

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

Snatch
93-95% x 1

CJ
93-95% x 1

Back squat
90% x 1

Ab wheel
3 x 15



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 "For Time" Relative to Individual"

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





This Saturday CFS Closed for the Regional's
Monday Business as normal


CFHQ WOD


For Rds

7min

45kg Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Record Rds complete and fractions

ENDURANCE WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run,C2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

STRENGTH WOD

Power snatch
75% x 1 x 6

Power clean & jerk
75% x 1 x 6

Reverse hyper
2 x 15 w/ light weight

Light ab work of choice


If the lifts at this weight are not quick and solid, drop the weight until they are.



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 "What is CrossFit"

CrossFit Conditioning
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Good Luck Dan!





CFHQ WOD


5Rds

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Record Loads



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

Snatch
80% x 1 x 8

Clean & jerk
80%x 1 x 8

Back squat
85% x 2 x 2

Hanging leg raise
4 x 15



What is CrossFit?

The CrossFit protocol is designedby G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenaging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense phsyical challenage 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 "Endurance"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au








CFHQ WOD

"Barbara"

For Time
5Rds
3min rest

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Record splits


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
80% x 1 x 6

Clean & jerk
80% x 1 x 6

Front squat
80% x 2 x 3

Front/side planks
2 x max



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