Friday, November 29, 2013
CrossFit Sydney 32 McCauley St Alexandria 2015 Sydney Quality Strength and Conditioning Instruction
Tuesday, January 31, 2012
CrossFit Sydney
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
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
Monday, October 31, 2011
CrossFit Sydney
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
Thursday, July 14, 2011
CrossFit Sydney
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
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
Saturday, November 13, 2010
Sunday, October 24, 2010
CrossFit Sydney "The CF Method"
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.
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.
Sunday, October 17, 2010
CrossFit Sydney "Range of Motion"
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.
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?"
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
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?"
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"
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.
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?"
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)
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"
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
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
Sunday, September 19, 2010
CrossFit Sydney "GPP"
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
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
Sunday, August 29, 2010
CrossFit Sydney "Jargon"
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.
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"
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
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
Thursday, August 12, 2010
CrossFit Sydney "Adaptations"
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.
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.
Monday, August 09, 2010
CrossFit Sydney "What is CrossFit"
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!
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!
Tuesday, August 03, 2010
CrossFit Sydney "Power to Mass Ratio"
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.
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.
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