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
Try the Method
Personal Training,Group Sessions,Equipment
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
Get Function
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
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au






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







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
Get Function
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
Get Function
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
Try the Method
Personal Training,Group Sessions,Equipment
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
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au








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
Get Function
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.

CrossFit Sydney "Attrition"

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







CFHQ WOD

Randy

For Time
75reps
35kg Power Snatch


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 high-pull
70% (of snatch) x 5 x 5

Clean no-touch deadlift on riser
70% (of clean) x 3 x 3

Back squat - 80% x 2 x 6

3 sets:
A1. Good morning x 5
A2. Planks - front/side, max hold (add weight if more than 1 min)


Attrition

The CrossFit method places individuals into routines that impose pressure to perform against time or loads. Tasks are set, and the goal is to complete them in best time, best form, best load possible. At some stage regardless of previous experience, fitness levels etc, attrition sets in.

Attrition and fatigue cause people to access more then just muscular actions. You will have to "Dig Deep" and put some mental determination into the task at hand. This psychological effect can be just as important as the effect of the routine on your CV System.
There are times in sport and life that individuals are placed in situations that are uncomfortable, difficult perhaps dangerous and regardless of experience, aptitude or intelligence you will have to grit it out or quit.
Rarely in Gym based fitness programs is there this type of necessity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom. CrossFit brings that to your gym routine and beyond.
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

CrossFit Sydney "Core Strength and Conditioning"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au







CFHQ WOD

4Rds

800m

3min Rest

Record Splits


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

Clean pull off blocks (mid-thigh)
100% (of clean) x 5 x 5

Back squat
80% x 4 x 6

Bulgarian split squat (DBs)
3 x 8

3 sets; no rest:
15 KB swings
10 pull-ups




Core Strength and Conditioning

This phrase has a double meaning

1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.

2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.

The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.

CrossFit Sydney "Experience"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au








CFHQ WOD

Shoulder press
5-5-5-5-5

Record Loads



ENDURANCE WOD

Choose ONE of the Following Sports:

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

Power snatch
75% x 1 x 5

Power clean & jerk
75% x 1 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)



Experience

"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