CrossFit Sydney

2012-01-31T14:51:00.002+11:00

CrossFit Sydney
32 McCauley St Alexandria 2015 Sydney
Quality Strength and Conditioning Instruction

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 supplement 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 and meditative and relaxation practices to produce the results.

Approach Supplement 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.

Email Fitness@CrossFitSydney.com.au for any questions

CrossFit Sydney

2011-10-31T16:37:00.002+11:00

CrossFit Sydney
32 McCauley St Alexandria 2015 Sydney

is a purpose built Strength and Conditioning facility that has CrossFit methodology at its center for training individuals to obtain fitness goals.

Strength and Conditioning protocols suit any fitness goals from sport specific beginner to elite athlete,outdoor pursuits,daily life and rehabilitation from injury

Strength and Conditioning Protocols apply to all individuals with a focus on creating functional strength,strength endurance, anaerobic and aerobic recovery.

Unlimited Membership $55 per week

Unlimited Sessions
Unlimited Access
Access all Areas for Program Session Work outs*
General Conditioning WOD Sessions
Olympic Lifting WOD Sessions
Olympic Lift Technique Sessions
Specialty Sessions
Endurance WOD Sessions
Beyond the Whiteboard Work out Log Book

*Access all Areas for Program Work outs
Clients can drop in any time consult Coach and perform programmed workouts

400 sqm of dedicated Areas split into:

CrossFit Conditioning Area
Ropes, Rings, KBs, Barbells, Bumpers, Dynamax Med Balls, Chin Bars

Olympic Lifting Area
Platforms, Power Racks, Hang Block, Jerk Blocks

Endurance Area
Row, Ski, Bike, Versa Climbers, Boxing

Warm Up Area
Skipping, Sprint Drills, Rowing

Core Stretch and Mobility Area
Rollers, Back Balls, Stall Bars, Trigger balls, Bolsters

CrossFit Sydney

2011-07-14T13:56:00.002+10:00

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

The New Place

32 McCauley St Alexandria Sydney

400 sqm of dedicated Areas split into:

CrossFit Conditioning Area
Ropes, Rings, KBs, Barbells, Bumpers, Dynamax Med Balls, Chin Bars

Olympic Lifting Area
Platforms, Power Racks, Hang Block, Jerk Blocks

Endurance Area
Row, Ski, Bike, Versa Climbers, Boxing

Warm Up Area
Skipping, Sprint Drills, Rowing

Core Stretch and Mobility Area
Rollers, Back Balls, Stall Bars, Trigger balls, Bolsters

CrossFit Sydney

2010-11-13T17:04:00.002+11:00

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

CrossFit Sydney

2010-11-13T16:36:00.001+11:00

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

CrossFit Sydney

2010-11-13T16:28:00.001+11:00

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

CrossFit Sydney "The CF Method"

2010-10-24T13:02:00.002+11:00

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

CFHQ WOD

For Time

21-15-9

100kg DL
60kg Overhead Squat

Record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

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

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

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

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

STRENGTH WOD

Back squat
78% x 3 x 10

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

Snatch deadlift
103% x 3 x 1

The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.

CrossFit Sydney "Range of Motion"

2010-10-17T11:51:00.002+11:00

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

CFHQ WOD

For Time
7Rds

10 Wallball shots, 10kg ball
10 Pull-ups

record time

ENDURANCE WOD

Choose One Of The Following Sports:

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K

STRENGTH WOD

Front squat
75% x 3 x 10

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

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

Sit-ups - 3 x max

Differentials in Range of Motion

Why" For Time" is relative to the individual.

Power movements of individuals are fixed and different due to the individual’s range of joint motion and Biomechanical structure. To compare from individual to individual has no value in a training format, rather "For Time" is a reference point for determining increased efficiency for that individual in reference to previous attempts.
Velocity is determined by the time taken to complete the movement through that individuals range of motion.
Training using methods that focus on decreasing the time in which the movement is produced by increasing the efficiency and or acceleration of the movement, increases power generation.
Therefore Timing a WorkOut produces a reference point from which to determine increases in power output when compared to future attempts.

CrossFit Sydney "Hard Bits?"

2010-10-17T11:32:00.002+11:00

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

CFHQ WOD

"Forrest"

For Time
3 rds

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

ENDURANCE WOD

choose ONE of the following Sports:

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

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

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

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

STRENGTH WOD

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

Overhead squat
max for the day

4 sets; no rest:
15 DB muscle snatch
15 pull-ups

Hard Bits?

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

The hard bit is the mental aspect.

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

Take it on
CrossFit
Function Intensity Variety

CrossFit Sydney "Chipper?"

2010-10-17T11:05:00.004+11:00

CFHQ WOD

"CrossFit Total"

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

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

STRENGTH WOD

Snatch
Max Effort

Clean & jerk
Heavy Single

Back squat
Heavy Single

Stiff-legged deadlift
3 x 5

Chippers

A "Chipper" is a WOD designed to be challenging by its sheer volume and variety of movements.Chippers tend to require individuals to reduce or pace themselves through each task so as to finish the full event.

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

CrossFit Sydney "Power"

2010-10-17T10:58:00.001+11:00

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

CFHQ WOD

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

record time taken

ENDURANCE WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

8x 2min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul. 3min Isometric bottom of squat hold.

STRENGTH WOD

Snatch
90% x 1 x 3

Clean & jerk
90% x 1 x 3

Pause back squat
2RM

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

Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work/Time
Work = Force x distance

Power involves more then just this formula entails. Power is functional strength expressed in terms of acceleration, execution time or velocity in a given motor skill or kinetic chain rather then isolated exercise. Power is to generate/apply force, which requires other key areas of agility, speed, reaction and range of movement.
Increasing Power means to increase other areas of motor skill and kinetic movement such as relative strength, speed, agility and range of movement. The training of these key factors goes together to increase both Aerobic and Anaerobic capacity by focusing on the interrelated Energy Systems of the Phosphagen and Fast & Slow Glycolysis.
Regardless of your Goals increasing your power ratio will aid competency in movement and performance.

CrossFit Sydney "WOD?"

2010-10-17T10:52:00.004+11:00

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

CFHQ WOD

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

Clean is from the ground, power or squat.

Record totals

ENDURANCE WOD

Choose ONE of The Following Sports:

Cover as much distance as possible.

Swim: 10min TT

Bike: 15min TT

Run: 15min TT

C2: 10min TT

STRENGTH WOD

Snatch
80% x 1 x 5

Clean & jerk
80% x 1 x 5

Back squat
80% x 5 x 5

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

WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)

CrossFit Sydney "The Difference"

2010-10-17T10:48:00.002+11:00

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

CFHQ WOD

For Time

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

record time taken

ENDURANCE WOD

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

STRENGTH WOD

Snatch
80% x 1 x 5

Clean & jerk
80% x 1 x 5

Pause back squat
3RM

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

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

The Difference

"CrossFit promotes discipline of the body and mind and enhances self-confidence both within and outside the gym.

The only downside of training CF is that you can’t go into a “Globo Gym” anymore without wondering how someone could take 25,000 sq. ft. of space, $100,000 of budget and still come up with something that is completely useless as a means of getting in shape. Give a CF’er a chinning bar, a piece of floor and something heavy, and you’ll get “elite fitness” in no time."

Tommmy

CrossFit Sydney "GPP"

2010-09-19T18:14:00.004+10:00

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

CFHQ WOD

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

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports:

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

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

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

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

STRENGTH WOD

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

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

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

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

General Physical Preparedness = GPP

This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities. This GPP has implications for any individual who has physical demands placed unpin them with little preparation time.
What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.
CrossFit
Function Intensity Variety

CrossFit Sydney "Jargon"

2010-08-29T15:34:00.003+10:00

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

CFHQ WOD

Split Jerk

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

Record loads

ENDURANCE WOD

Choose ONE of the Following Sports:

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

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

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

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

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

STRENGTH WOD

Back squat
75% x 3 x 10

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

Snatch deadlift
100% (of snatch) x 3

Snatch push press
3 x 5

Jargon

CrossFit has a variety of protocol jargon and abbreviations that can be learned in order to make communication more efficient.
Named Work Outs

"I did Fran last night and the Thrusters in the 2nd Rd smoked me"
Named Work Outs are part of the jargon of CrossFit training.

CrossFit is a world wide community with many people linked through the WOD whether variations or HQs. Bench Mark WOs are given names so that just uttering that name will give people an understanding of whats involved and may even evoke feeling from previous WOs.

CrossFitters develop a love/hate relationship with some WOs.Women's names are used often for Bench mark WOs, probably for the same reason they are used to name hurricanes which gives you a hint to their intensity.
Male names are used as a mark of respect of fallen service men.

So get with the jargon and enjoy doing a Girl or trashing a Guy next time your in the gym.

CrossFit Sydney "Progression"

2010-08-29T15:32:00.004+10:00

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

CFHQ WOD

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

Record time

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

12x1 minute intervals, Rest 30sec between intervals.

Hold maximal distance possible on each interval.

STRENGTH WOD

Jerk
70% x 1 x 3

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

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

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

Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!
CrossFit

CrossFit Sydney "Adaptations"

2010-08-12T11:04:00.003+10:00

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

CFHQ WOD

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

Record time

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x3 min intervals w/3min recovery between intervals

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

STRENGTH WOD

Snatch
60% x 1 x 3

Clean & jerk
65% x 1 x 3

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

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

Back squat
65% x 5 x 3

Adaptations

What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors.

We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even.

We’d not trade improvements in any other fitness metric for a decrease in work capacity.

CrossFit Sydney "What is CrossFit"

2010-08-09T11:47:00.004+10:00

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

CFHQ WOD

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

Record time Taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

STRENGTH WOD

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

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

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

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

What is CrossFit?

The CrossFit protocol is designed by G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense physical challenge as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
CrossFit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.

What CrossFit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Knitting Group!

CrossFit Sydney "Power to Mass Ratio"

2010-08-03T11:59:00.004+10:00

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

CFHQ WOD

For Time
5rds

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

record time taken

ENDURANCE WOD

Choose ONE of the following sports:Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

Snatch
80% x 1 x 5

Clean & Jerk
80% x 1 x 5

Front squat
88% x 3 x 3

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

Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work/Time
Work = Force x distance

Power involves more then just this formula entails. Power is functional strength expressed in terms of acceleration, execution time or velocity in a given motor skill or kinetic chain rather then isolated exercise. Power is to generate/apply force, which requires other key areas of agility, speed, reaction and range of movement.
Increasing Power means to increase other areas of motor skill and kinetic movement such as relative strength, speed, agility and range of movement. The training of these key factors goes together to increase both Aerobic and Anaerobic capacity by focusing on the interrelated Energy Systems of the Phosphagen and Fast & Slow Glycolysis.
Regardless of your Goals increasing your power ratio will aid competency in movement and performance.

CrossFit Sydney "Endurance"

2010-08-01T11:44:00.005+10:00

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

CFHQ WOD

For Time
5Rds

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

Record Time taken

ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

STRENGTH WOD

Snatch
max single

Clean & jerk
max single

Back squat
max single

Stiff-legged deadlift
3 x 5

Sit-up
3 x 20

Endurance

Endurance events have a large metal aspect to them. Repetitive movement has a lasting effect on joints muscles and the mind. While training for increasing efficiency over Long distance can be achieved to an extent by effective High Intensity Formats there is an essential need for Endurance Work if planning long endurance events.
Long Slow Distance is necessary to develop efficient movement technique in your chosen discipline.Which will minimise the repetitive abuse experienced in long events.
LSD can condition the body to cope with such extended bouts of repetitive abuse.This means the little details such as clothing rub,blisters etc as well as conditioning soft tissue.
LSD can prepare you mentally for the extended duration involved.Pushing oneself or pushing together in a group through a long event can build metal determination and confidence in team mates.
Experience in such training will also expose the individual to the elements, conditions and contingencies that are often unpredictable,exposure to such experiences can be invaluable for race or emergency situations.
CrossFit is ideal conditioning for improving the speed at which you participate in endurance events by increasing strength, power, mobility etc, however endurance events require time committed to Sport specific endurance conditioning.
Need a program or Personal Training for an Endurance Event?

Talk to Us

CrossFit Sydney

CrossFit Sydney "Core Strength and Conditioning"

2010-08-01T11:07:00.003+10:00

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

CFHQ WOD

For Time
6Rds
Run 400 meters
25 Burpees

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

Record time taken

ENDURANCE WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

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

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

C2:Row 20:10x8

STRENGTH WOD

Snatch
90% x 1

Clean & jerk
90% x 1

Front squat
95% x 1 x 2

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

Core Strength and Conditioning

This phrase has a double meaning

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

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

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

CrossFit Sydney "GPP"

2010-07-18T12:51:00.002+10:00

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

CFHQ WOD

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

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

ENDURANCE WOD

Choose ONE Of The Following Sports

Swim, Bike Run, C2

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

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

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

C2: 25min

STRENGTH WOD

Snatch
80% x 1 x 5

Clean & jerk
80% x 1 x 5

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

Stiff-legged deadlift
3 x 8

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

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

General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities.GPP has implications for any individual who has physical demands placed unpon them with little preparation time.

What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit Sydney "Fit or CrossFit?"

2010-07-12T10:16:00.002+10:00

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

CFHQ WOD

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

Record time taken

ENDURANCE WOD

Choose ONE of the following sports:Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

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

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

Good morning
3 x 8 light

4 sets:
350 m row
1 min rest

Fit or CrossFit?

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

CrossFit Sydney "WOD"

2010-07-05T12:05:00.005+10:00

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

CFHQ WOD

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

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

STRENGTH WOD

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

Press
3 x 8

Bent row
3 x 8

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

WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)

CrossFit Sydney "Sport Specific"

2010-07-05T11:42:00.004+10:00

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

CFHQ WOD

For Time

Ride 30km

Record time

ENDURANCE WOD

Choose ONE of the following sports:

Cover as much distance as possible:

Swim:12min

Bike:24min

Run:20min

C2:12min

STRENGTH WOD

Hang power snatch
60% x 2 x 5

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

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

Sport Specific Performance

Want to get better at a Sport then at some stage you will have to devote more time to that specific sport skill set and movement patterns. Depending on your present skill level improvement may require stages of focus to progress efficiently.
CrossFit provides a base line conditioning that is ideal for most power sports. That said CrossFit programming would need to tweaked to suit and be compatible with on going sport specific skill development just as CrossFit is scaled to suit the individual. Crossfit Conditioning will only complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.
Got a Sport?
Then get the CrossFit advantage.

CrossFit Sydney "Anaerobic Adaptations"

2010-07-03T14:34:00.004+10:00

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

CFHQ WOD

AMRAP
15min

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

Record Rds complete and fractions

ENDURANCE WOD

Complete ONE of the Following:

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

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

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

STRENGTH WOD

Back squat
Max

Snatch
lift according to how you feel

Clean & jerk
lift according to how you feel

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

Anaerobic Adaptations

Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.

Yuri Verkhoshansky

CrossFit Sydney "Differentials in Range of Motion"

2010-07-01T11:49:00.002+10:00

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

CFHQ WOD

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

Record Loads

ENDURANCE WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

STRENGTH WOD

Snatch
50% x 1 x 5

Clean & jerk
50% x 1 x 5

HLR
3 x 10

Differentials in Range of Motion

Why" For Time" is relative to the individual.

Power movements of individuals are fixed and different due to the individual’s range of joint motion and Biomechanical structure. To compare from individual to individual has no value in a training format, rather "For Time" is a reference point for determining increased efficiency for that individual in reference to previous attempts.
Velocity is determined by the time taken to complete the movement through that individuals range of motion.
Training using methods that focus on decreasing the time in which the movement is produced by increasing the efficiency and or acceleration of the movement, increases power generation.
Therefore Timing a WorkOut produces a reference point from which to determine increases in power output when compared to future attempts.

CrossFit Sydney "Experience"

2010-06-27T12:16:00.004+10:00

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?"

2010-06-27T08:45:00.004+10:00

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"

2010-06-27T08:25:00.004+10:00

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"

2010-06-25T10:40:00.002+10:00

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"

2010-06-23T09:39:00.004+10:00

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"

2010-06-22T12:28:00.003+10:00

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"

2010-06-21T09:03:00.004+10:00

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"

2010-06-16T10:13:00.002+10:00

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?"

2010-06-15T11:17:00.004+10:00

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"

2010-06-15T09:09:00.004+10:00

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"

2010-06-10T16:30:00.003+10:00

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"

2010-06-08T10:26:00.003+10:00

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"

2010-06-07T09:57:00.003+10:00

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"

2010-06-06T11:17:00.004+10:00

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"

2010-06-06T08:39:00.004+10:00

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"

2010-06-04T10:14:00.005+10:00

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"

2010-06-02T09:44:00.005+10:00

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"

2010-06-01T09:17:00.003+10:00

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

CrossFit Sydney "Short Change"

2010-05-30T14:03:00.005+10:00

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

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"

2010-05-29T14:44:00.004+10:00

CrossFit Conditioning
Get Function
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"

2010-05-27T10:20:00.004+10:00

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"

2010-05-26T14:17:00.002+10:00

CrossFit Conditioning
Try the Method
Personal Training,Group Sessions,Equipment
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"

2010-05-21T11:03:00.003+10:00

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

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?"

2010-05-19T12:12:00.003+10:00

CrossFit Conditioning
Try the Method
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"

2010-05-18T09:37:00.004+10:00

CrossFit Conditioning
Get Function
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"

2010-05-14T11:30:00.004+10:00

CrossFit Strength&Conditioning
Get Function
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"

2010-05-12T12:08:00.004+10:00

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"

2010-05-12T11:48:00.003+10:00

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

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"

2010-05-10T18:45:00.004+10:00

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

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?"

2010-05-10T14:25:00.003+10:00

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
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"

2010-05-06T09:26:00.004+10:00

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"

2010-05-05T11:30:00.004+10:00

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

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"

2010-05-03T10:01:00.002+10:00

CrossFit Conditioning
Get Function
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

CrossFit Sydney "Power"

2010-04-28T11:11:00.004+10:00

CrossFit Conditioning
Try the Method
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?"

2010-04-28T10:42:00.004+10:00

CrossFit Conditioning
Try the Method
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"

2010-04-27T10:24:00.004+10:00

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"

2010-04-22T10:56:00.003+10:00

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?"

2010-04-21T11:59:00.004+10:00

CrossFit Conditioning
Get Function
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"

2010-04-20T09:40:00.004+10:00

CrossFit Strength&Conditioning
Get Function
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"

2010-04-19T10:30:00.004+10:00

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"

2010-04-18T17:28:00.003+10:00

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?"

2010-04-15T16:01:00.004+10:00

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"

2010-04-15T09:32:00.003+10:00

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"

2010-04-14T14:27:00.003+10:00

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"

2010-04-12T11:31:00.003+10:00

CrossFit Conditioning
Get Function
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"

2010-04-12T11:19:00.004+10:00

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"

2010-04-09T10:33:00.003+10:00

CrossFit S&C
Get Function
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"

2010-04-07T14:14:00.002+10:00

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"

2010-04-06T15:28:00.003+10:00

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

CrossFit Sydney " Jargon"

2010-03-31T12:46:00.005+11:00

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
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?"

2010-03-30T09:26:00.003+11:00

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?"

2010-03-29T11:31:00.004+11:00

CrossFit Conditioning
Get Function
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"

2010-03-27T20:04:00.004+11:00

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"

2010-03-26T10:31:00.003+11:00

CrossFit Conditioning
Get Function
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"

2010-03-25T10:23:00.004+11:00

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"

2010-03-24T15:23:00.005+11:00

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"

2010-03-22T13:15:00.003+11:00

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"

2010-03-22T10:24:00.003+11:00

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

2010-03-20T17:32:00.004+11:00

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"

2010-03-17T18:49:00.003+11:00

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"

2010-03-12T10:22:00.004+11:00

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!"

2010-03-11T14:26:00.002+11:00

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"

2010-03-09T12:09:00.004+11:00

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"

2010-03-08T14:42:00.005+11:00

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"

2010-03-08T14:33:00.005+11:00

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"

2010-03-06T15:19:00.005+11:00

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"

2010-03-05T10:40:00.003+11:00

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"

2010-03-03T12:39:00.002+11:00

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"

2010-03-01T16:21:00.004+11:00

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.

CrossFit Sydney "Power!"

2010-02-26T14:43:00.001+11:00

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au

Liz DB Swing

CFHQ WOD

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

record time taken

ENDURANCE WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

8x 2min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul. 3min Isometric bottom of squat hold.

STRENGTH WOD

Snatch
90% x 1 x 3

Clean & jerk
90% x 1 x 3

Pause back squat
2RM

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

Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work/Time
Work = Force x distance

Power involves more then just this formula entails. Power is functional strength expressed in terms of acceleration, execution time or velocity in a given motor skill or kinetic chain rather then isolated exercise. Power is to generate/apply force, which requires other key areas of agility, speed, reaction and range of movement.
Increasing Power means to increase other areas of motor skill and kinetic movement such as relative strength, speed, agility and range of movement. The training of these key factors goes together to increase both Aerobic and Anaerobic capacity by focusing on the interrelated Energy Systems of the Phosphagen and Fast & Slow Glycolysis.
Regardless of your Goals increasing your power ratio will aid competency in movement and performance.

CrossFit Sydney "Sport Specific"

2010-02-25T15:23:00.004+11:00

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

Kat destroying Ring Push Ups at the Newcastle Sectionals

CFHQ WOD

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets or work 80-90% of 1RM across all sets

Record Loads

ENDURANCE WOD

Choose ONE Of The Following Sports

Swim, Bike Run, C2

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

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

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

C2: 25min

STRENGTH WOD

Snatch
90% x 1 x 3

Clean & jerk
90% x 1 x 3

Front squat
55% x 2 x 10; 1 min rest

4 sets:
A1. GHR x 10
A2. Dips x 10

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 "Muscle!"

2010-02-23T13:45:00.004+11:00

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

Sven with a PB of 120kg Clean at the Newcastle Sectionals

CFHQ WOD

For Rep Count
5Rds
1 min Wall ball shots, 20 pound
1 min 8 m Rope Climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

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
max; 75% of that x 2 x 4

Hang clean high-pull
70% x 3 x 4

Snatch balance
max; 80% of that x 2 x 2

3 sets:
A1. TGU (lunge) x 5/side
A2. V-up x 15

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 "The Difference"

2010-02-14T15:00:00.002+11:00

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

Congratulations to Sven Dave Kat and Liz all Qualified for the CF regionals in May

CFHQ WOD

CrossFit Total

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

Add loads for CFT

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

Power snatch
max; 75% of that x 2 x 4

Power jerk
max; 75% of that x 2 x 4

Jerk springs
90% (of jerk) x 5 x 5

4 sets:
A1. 4 box jumps
A2. 10 Hanging leg raise

Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession.

The Difference

"CrossFit promotes discipline of the body and mind and enhances self-confidence both within and outside the gym.

The only downside of training CF is that you can’t go into a “Globo Gym” anymore without wondering how someone could take 25,000 sq. ft. of space, $100,000 of budget and still come up with something that is completely useless as a means of getting in shape. Give a CF’er a chinning bar, a piece of floor and something heavy, and you’ll get “elite fitness” in no time."

Tommmy