CrossFit Sydney " Jargon"

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au




Easter Friday
1300 1700
Saturday Closed
Monday 0900 1300

CFHQ WOD

Split Jerk

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

Record loads

ENDURANCE WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

20min Time Trial:

Cover as much Distance as Possible.


STRENGTH WOD

Mid-hang muscle snatch
50% x 3, 55% x 3, 60% x 3, 65% x 3

Mid-hang power snatch + snatch
55% (of snatch) x 3, 60% x 3, 65% x 3

Jerk
75% x 3 x 3

3 sets:
15 hanging leg raises; no rest
10 bent DB row; 1 min rest





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 "Fit or CrossFit?"

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





Easter Friday
1300 1700-1900

Saturday Closed

Easter Monday
0900 1300



CFHQ WOD

For Time
7Rds
85kg front Squat 3 reps
7 L Sit Pull Ups

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


Snatch
75% x 1 x 3

Snatch pull off 3" riser
90% (of snatch) x 3 x 3

Clean & jerk
75% x 1 x 2

Front squat
84% x 2 x 4

GHB sit-ups
65 total



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 "What is CrossFit?"

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





CFHQ WOD

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

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

Power clean + hang clean + power jerk
70% (of clean) x 4 sets

Jerk dip squats
90% (of jerk) x 3 x 4

Muscle snatch
60% x 3 x 4

For time:
35-30-25 KB swings
400-200-100 m sprint


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 "Anaerobic Adaptations"

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






CFHQ WOD

Thruster
3-3-3-3-3-3-3

Record Loads

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; 10 min rest

Clean & jerk
max for day; 10 min rest

Back squat
max for day

Good morning
3 x 10


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 "Power"

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






CFHQ WOD

For Time

30 Muscle Ups

Record time taken


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

3-position clean (floor, above knee, mid-thigh)
65% x 5 sets; 1 min rest

Hang snatch high pull
65% x 3 x 4; 2 min rest

Snatch balance
max for day; 75% of that x 2 x 3

3 sets:
A1. Ab wheel x 12; 20 sec rest
A2. KB side bend x 12/side; 1 min rest



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 "Aspects of Fitness"

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







CFHQ WOD

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

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

Jerk
80% x 2 x 2; 85% x 2 x 2

Jerk dip squat
90% (of jerk) x 3; 95% x 3; 100% x 3

Snatch push press
70% x 5, 75% x 5, 80% x 5 x 2

3 sets:
A1. Ring push-ups x AMRAP; no rest
A2. 20 walking suitcase lunges (1 db at side); 30 sec rest


Aspects of " Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.

CrossFit Sydney "Lactate Threshold"

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







CFHQ WOD

For Time
10-9-8-7-6-5-4-3-2-1 reps of

Chest to Bar Chin Up
80cm Box Jump
GHD Sit Ups

Record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

STRENGTH WOD

Clean & jerk
75% x 1 x 3

Clean pull
97% x 3 x 3

Clean deadlift
105% x 2 x 3

Back squat
81% x 2 x 5; follow each set with 3 box jumps

Russian twist
3 x 15/side




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 Sydney
Function Variety Intensity
Personal Training and Group Classes
Fitness@CrossFitSydney.com.au







CFHQ WOD

For Time
3Rds

125kg Deadlift 10 reps
Double Unders 50

Record time taken


ENDURANCE WOD

Choose ONE of The Following Sports...

Swim: SC & LC: 500m TT, U: 1000mTT

Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT

Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT

C2: 8k TT


STRENGTH WOD

Muscle snatch
max for day

Power snatch
75% x 2 x 3

Jerk
max for day; 80% of that x 2 x 2

3 sets:
15 sledgehammer swings / side
15 pull-ups


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 "Foundations"

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






CFHQ WOD

For time:
Row 1K
17.5kg Dumbbell snatch, 50 reps
Row 750m
17 Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.


ENDURANCE WOD

Choose ONE of the Following Sports;

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off


STRENGTH WOD

Snatch
75% x 1 x 3

Snatch pull
97% x 3 x 3

Snatch deadlift
105% x 3 x 3

Front squat
81% x 3 x 5; follow each set immediately with 3 box jumps

GHB sit-ups
60 total


CrossFit Foundations

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

Time is spent correcting and refining the Squat, the Press, the Pull of many BW and Weighted Movements.

The simplest BW exercises such as the Chin Up, the Push Up, and the BW Squat are often performed incorrectly or inefficiently. Yet these movements are the foundations of many weighted exercises. Practice and ongoing corrections and refinement of the basics are integral to CrossFit conditioning.

CrossFit Sydney "For Time" and the Individual

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







CFHQ WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Record number of minutes successfully completed for each exercise to comments. Their sum is your score.


ENDURANCE WOD

Choose ONE of The Following Sports:

Cover as Much Distance as possible in each of the timed intervals.

Swim, Bike, Run C2

2 Rounds of:

3x1min, Rest 30sec between intervals, 2x2min, Rest 45sec between intervals, 1x3min, Rest 2min, Repeat Set. Rest between sets is the 30sec, 45sec, 2min.

STRENGTH WOD


Snatch
max for day; 10 min rest

Clean & jerk
max for day; 10 min rest

Front squat
max for day

3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20



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





CFHQ WOD

Deadlift

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

Record Loads

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

Clean & jerk
75% x 1 x 4

Clean pull
95% x 3 x 3

Clean deadlift
103% x 3 x 3

Back squat
78% x 3 x 5; follow each set immediately with 3 box jumps

Russian twist
3 x 12/side


Hard Bits?

Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.

The hard bit is the mental aspect.

CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety

CrossFit Sydney "The Method"

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






CFHQ WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 10kg vest or body armor, wear it.

Record time taken


ENDURANCE WOD

Bike and C2 ONLY!

Bike: 10 Rounds: Ride your body weight in Watts for 1min, at the 1min limit, Sprint for 10 sec to reach Maximal wattage. Rest 2min between Rounds. "Computrainer, Power Tap or Erg to measure for accurate readings".

C2: 10 Rounds: Row your body weight in watts for 1min (Pounds), at the 1min limit pull 8 strokes as hard as possible to attain Maximal wattage, Rest 2min between Rounds.

STRENGTH WOD

Muscle snatch
max for day

Power snatch
80% x 1 x 4

Power clean & power jerk
80% x 1 x 4

Overhead squat
85% x 1; 70% x 2 x 2

3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs



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 "Muscle!"

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






CFHQ WOD

For Time
3Rds

30 Double-unders
25 L-pull-ups
20kg DB Squat clean, 20 reps

record time taken


ENDURANCE WOD

Choose ONE Of the Following Sports:

Cover as much Distance as possible

Swim:SC 12min, LC-U 25min

Bike:SC 20min, LC-U 40min

Run:SC 15min, LC-U 40min

C2:SC 15min, LC- U 25min

STRENGTH WOD

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

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

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

Push press
max

3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest


MUSCLE CONTRACTION

The Speed of muscular contraction is not determined by the simple synthesis of different motor capacities(strength,velocity or endurance).The increase of the speed of muscle contraction as a result of training is obtained through the increase of the following
:motor neuron impulse
:sacroplasmic hypertrophy
:power and capacity of energy providing mechanism
:functional supporting physiological systems of the organism
:through effective utilization of the motor potential of athlete assured by the appropriation of more expedient biomechanics of movement.

CrossFit Sydney "Power Ratio"

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




CFHQ WOD

For Time
10 Rds
60kg Deadlift 15 reps
Push Ups 15 reps

record time taken


ENDURANCE WOD

"A solid warm up is advised"

Swim:4x50m hold within 2-3sec, Rest 60 sec between intervals then,

2x100m hold within 2-3sec, Rest 60 sec between intervals.

Rest 2 min

Sprint 5 sec on, 30sec off, Complete 400m in this rep scheme. Stopping in the middle of the pool is expected.

Run: 4x200m hold within 2-3sec, Rest 60sec between intervals then,

2x400m hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30 sec off, Complete 600m in this rep scheme. Extra steps taken to slow down on each sprint must be walked back to your stopping point during the rest.

Bike: 4x1/4mile hold within 2-3sec Rest 60sec between intervals then,

2x1/2 mile hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30sec off, complete 1mile in this rep scheme, Dead stop and start on the sprints, no rolling starts. Use a gear that will let you accelerate quickly.

C2: 4x250m hold within 2-3sec Rest 60sec between intervals then,

2x500m hold within 2-3sec Rest 60sec between intervals

Rest 2min

Sprint 5sec on, 30sec off, complete 1000m in this rep scheme. Minus out roll out meters on each sprint for an accurate 1000m.

STRENGTH WOD

Clean & jerk
75% x 1 x 4

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

Clean deadlift
100% (of clean) x 3 x 3

Back squat
75% x 3 x 5; follow each set immediately with 3 box jumps

Russian twist
3 x 10/side



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 "Efficiency of Movement"

Girl on Girl Stretch Action


CFHQ WOD

For Time

5Rds
8m L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 20kg Barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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
max for day

Power snatch
80% x 1 x 4

Power clean & power jerk
80% x 1 x 4

Overhead squat
80% (of snatch) x 1; 65% x 2 x 2

3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest


CrossFit :Improving Efficiency of Movement Patterns

Increasing strength and work capacity through CrossFit training increases performance by increasing economy of movement and improving work capacity.
Strength gains through such efficiency then cause aerobic activity to represent a lower level of intensity requiring less active muscle to complete the same amount of work. This lower muscle activity demands less ATP and less O2.

Creating greater neural and physical efficiency of movement and reduces the demands on O2 consumption.

Which means

:Expending less energy and consuming less O2

:Increasing productive work capacity within set time durations

End Result
You get CrossFit

CrossFit Sydney "Aims"

CrossFit
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

Helene
For Time
3Rds
21 KB Swing 24kg
12 Kipping Chin Ups

record time taken

ENDURANCE WOD

Swim, Bike, Run, C2

Maximal Effort Required!

Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag, 1st 250m, with pull paddles, 2nd, without paddles.

Bike: 1 mile Hill climb, Remain out of the Saddle for the entire climb,Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%. First 1/2mile, Run backwards,2nd 1/2 mile Run Forward.

C2: 2000m, Damper setting between 5-8, Turn hands under, Palms up.

STRENGTH WOD


Snatch
75% x 1 x 3

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

Snatch deadlift
100% x 3 x 3

Front squat
75% x 3 x 5; follow each set immediately with 3 box jumps

GHB sit-ups - 50 total




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 "Chippers"

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






CFHQ WOD

For time

5 Muscle-ups
45kg Back squat, 15 reps
10 Muscle-ups
45kg Back squat, 30 reps
15 Muscle-ups
45kg Back squat, 45 reps
10 Muscle-ups
45kg Back squat, 30 reps
5 Muscle-ups
45kg Back squat, 15 reps

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports:

"Sprint efforts but be Consistent, your times will be used in the upcoming weeks".

Swim: 8x50m/y, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Bike: 8x1/4mile, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Run: 8x200m, hold within 2-3 sec or Foul. Rest 90sec between Intervals

C2: 8x250m, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Foul= Bottom of lunge Isometric holds 90sec Right leg, 90sec Left leg, back knee hovers just above the ground!

STRENGTH WOD

Snatch
Max Effort

Clean & jerk
max Effort

Back squat
max Effort

3 sets:
A1. SLDL x 6
A2. Chin-ups (supinated) x amrap




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.This requires a degree of metal determination as well as physical fitness.

The solution is to "Chip" away at the volume in small units that do not see you go to failure or deteriorate the technique of the movement.
Decide on a Rep scheme that you can achieve in good form
Set small timed breaks or "walk aways" between the designated reps.

Accumulate the reps until complete.
Don't Give Up

Start Chipping.

CrossFit Sydney "Body Weight and Strength"

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





CFHQ WOD

for Time
21-15-9 reps


100kg Dead Lift
60kg Overhead Squat


record time taken



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

Snatch
80% x 1 x 7

Clean & jerk
80% x 1 x 7

Back squat
78% x 5 x 5

3 sets:
A1. Good morning (squat stance, unlocked knee) x 8-10
A2. DB row x 8-10


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 "Anaerobic Adaptations"

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

Liz Power Cleans 57.5kg @ sectionals





CFHQ WOD

Shoulder press
3-3-3-3-3

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
Max

Clean & jerk
Max

Back squat
90% x 1 x 5

3 sets:
A1. Reverse hyper x 15 (weighted)
A2. Barbell bent row x 10

Notes: Don't push PR attempts today unless you're sure they're going to happen.





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 "The Basics"

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


Dan on FGB Push Press



CFHQ WOD

For Time
8 Rds
Run 400 meters
Rest 90 seconds

record total 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

Power snatch
75% x 2 x 10; 1 min rest

Power jerk
75% x 2 x 10; 1 min rest

Snatch pull
95% (of snatch) x 3 x 3

4 sets:
A1. 4 box jumps
A2. 12 Hanging leg raise


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.