Crossfit Sydney's Suffer 15/7&16/7

Want to try the Crossfit Method.

Then come along and experience High Intensity with a difference.
Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrossfitSydney's Suffer.
Work Outs scaled for all abilities.

0800 Queens Pk Randwick

$10 donation to the Crossfit Team.

Contact crossfitsydney@yahoo.com.au



Sunday's Suffer
Thrusters in Fran

Front Squat Complex Rack Walks

Warm Up
Sprint & Mobility Drills

15,11,9 Reps+40m Sprint for Time

2x12kg KB Front Squat
16kg KB Swing
40m Sprint

R 4.37

21,15,9,Reps for Time
20kg BB Thruster
Kipping Chin Ups

R 5.39

2x16kg Rack Walks

KB Snatch Prac
Warm Down

End Suffer




Saturday's Suffer
Rain Days =Team 2

V doing a KB Good Morning but there are so many more funny captions.
On the Run
Finishing Stretches

Warm Up
Sprint & Mobility Drills


Run 800m
100 Sit Ups
100 24kg KB Good Mornings
Run 800m

V 27.30
T19.20
A16.44

Over Head Squat with PVC
One Arm OHS with PVC
Caffine

End Suffer

See You Next Week

A

Crossfit Sydney's Suffer 8/7&9/7

Want to try the Crossfit Method.

Then test your metal at a Suffer.
Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrosfitSydney's Suffer.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.

Contact crossfitsydney@yahoo.com.au



Sunday's Suffer

Joint Mobility
Sprint Drills

6Rds
40sec Work 20 sec Rest
KB Swing 16kg or 24kg
Club Cast
Push Press 20kg BB
Ring Push Ups

KB Snatch Prac
KB C&J Prac
KB Over Head Squat Prac

Overhead Rack Walks

Windmill with 20kg BB

3x 200m Run 1min Rest
Quality Swings

Snatch Prac
Either a Windmill or making Picking up change very difficult.

Going for a little Walk

Saturdays Suffer

Joint Mobility
Sprint Drills

3Rds
3Burpee
3 KB Swing
20m Sprint

3Rds for Time
30 KB Swings
30 Kipping Pull Ups
800m Run

L 25.29
K 20.47
To 25.53
Ti 26.13
R 20.50
N 25.10
S 28.10

3Rep Circuit
2xKB Front Squat
20kg BB Over Head Squat
End Suffer




Team on the Run


Team in Crank Mode
2nd Rd Power
3rd Rd Attrition


See You Next Week
Andrew

Crossfit Sydney's Suffer 1/7&2/7

Want to try the Crossfit Method.
Then test your metal at a Suffer.
Back to Basics Work Outs with Superior Effect.
Every Saturday & Sunday: CrosfitSydney's Suffer.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.
Talk to us.
Contact crossfitsydney@yahoo.com.au

Sunday's Suffer

A Few Squats
A Few Sit Ups

Over Head Squating

Facial Expressions Optional Loading the 60kg

Up She Goes Saturday's Suffer
Swing Time
KB Press Prac

20min of This

Push Ups in the Midst of Cindy

Sat Suffer

Warm Up
Joint Mobility
Sprint Drills
KB Swing Intro

3Rds for Time
3 Burpees
5 KB Swings
20 m Sprint

20mins for Rds
5 Kipping Chin Ups
10 Push Ups
15 Squats

L 15
Stu 12
ST 9
Rob 20
Rod 13
SB 18
T 13
A 23

Sunday Suffer

Over Head Squat
7x3
A 40kg,45kg 47.5kg,50kg,52.5kg,55kg,57.5kg
V 40kg,45kg 47.5kg,50kg,52.5kg,55kg,57.5kg

For Time
Run 200m
25 Pull Ups
200m
25 Push Ups
200m
25 Ab Mat Sit Ups
200m
25 Squats

A 7.08
V 10.43

Power Cleans 70kg
Sand Bag Load Clean& Carry

End Suffer

Chasing the Power Ratio

Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work over Time

Work = Force x Distance

Condition = To Modify by Training

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.

The benefits of Maximizing Power Ratio
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.

In order to train for sport or life’s physical tasks the chase to maximize the Power to Mass ratio should be a goal for all.

Why Chase?
Power is elusive, it requries ongoing conditioning or its elements will decline in effectivness.

Crossfit seeks to condition the Power, Relative Strength, Aerobic and Anaerobic capacity of each individual in relation to function within their chosen environment.

Try it Out

Test your metal at a Suffer.

Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrosfitSydney's Suffer.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.
Want One to One training in Crossfit during the Week.
Talk to us.
Contact crossfitsydney@yahoo.com.au

Crossfit Sydney's Suffer 24/6

Want to try the Crossfit Method.
Then test your metal at a Suffer.

Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrosfitSydney's Suffer.

Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.

Want One to One training in Crossfit during the Week.
Talk to us.

Contact crossfitsydney@yahoo.com.au



Cue Chariots of Fire Theme

The Kip
"Where's my KB?" Swing Time

Clean Push Jerk

Warm Up
Joint Mobility
Sprint Drills

3Rds
3reps KB Sumo DL High Pull
3 reps Burpees
20m Sprint


Helen
3 Rds for Time
400m Run
21reps KB Swing 12kg,16kg,20kg or 24kg
12 Chin Ups

J 20.05

B 17.01

S 17.25

V 10.50

N 12.19

M 12.35

T 15.02

Remedial Kipping Chin Prac

Push Press practice
Push Jerk Prac
Push Jerk 20kg -70kg
Single Rep in increasing Weight

Ring Push Ups
L sit Prac
Ab Wheel

End Suffer
A

Crossfit Sydney's Suffer 17/6

Want to try the Crossfit Method.
Then come along every Saturday for CrosfitSydney's Suffering.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.
Contact crossfitsydney@yahoo.com.au



Whats a WO without Pull Ups!
Thrusters
Running seems so much harder after 25 Pull Ups
T Wrist Rolling
Ab Wheel Time

Rain made a wash out so Crossfit Sydney had a break last weekend.Our Search for an Indoor venue will continue but in the meantime come down and surport us with a $10 donation and enjoy a Suffering in good weather with friendly people.
Crossfit Sydney

Warm Up
Assorted Joint Mobility and Sprint Drills for the Core Crew
Intro to Kettle Bells for New Crew

This weeks little Work Out
For Time
50 or 25 Chin Ups
400m Run
21 Reps 40kg or 30kg or 20kg BB Thruster
800m Run
21 reps 40kg or 30kg or 20kg BB Thruster
400m Run
50 or 25 Pull Ups

J 20kg, 25reps 24.39
B 30kg 25 reps 25.03
V40kg 50 reps 29.39
T 20kg 25reps 25.45
S 20kg 25reps 26.30

Finish with assorted Grip Work
Wrist Roller
Pinch Blocks
Ab Wheel

Caffine Hit and Zone Friendly Recovery Snacks
A

What is Crossfit??

Crossfit is about Function!


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.
We focus on instructing the importance of proper movement through full ranges of motion in functional strength exercises. This produces what we believe to be a fitness level that is highly transferable to all athletic pursuits as well as daily functional physical tasks.

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 Sport!
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!


So come try an Alternative to machines and pulley systems.

Want to try the Crossfit Method.
Then come along every Saturday for CrosfitSydney's Suffering.
0800 Queens Pk Ranwick
$10 donation to the Crossfit Team.
Contact
crossfitsydney@yahoo.com.au

A

CrossfitSydney's Suffering 3/6

Want to try the Crossfit Method.
Then come along every Saturday for CrosfitSydney's Suffering.
0800 Queens Pk Ranwick
$10 donation to the Crossfit Team.
Contact crossfitsydney@yahoo.com.au
The Furious 50s


V Says Good Morning
S Puddle Jumping Pull Ups
We Like Knees to Elbows!
A claps the Burpee

Kettle Bell Warm Up
Run Throughs
Arm Circles
Hip Work


The Furious 50s
For Time
50 Box Jumps
50 Jumping Pull Ups
50 16kg KB Swings
50 Walking Lunge
50 Knees to Elbows
50 20kg Push Press
50 Good Morning with 20kg
50 6kg Wall Ball
50 Burpees
50 Double unders

J 22.20 (30)
Vado26.20 (50)
S 30.00 (30)
N 32.00 (40)
S 32.51 (40)
A 19.33 (50)
V 40.42 (50)

Ab Wheel

End Suffer

Interested?

Want to try the Crossfit Method.
Then come along every Saturday 0800 Queens Pk Ranwick
$10 donation to the Crossfit Team.
Contact
crossfitsydney@yahoo.com.au
or
fitness@octogen.com.au

Interested in One to One Training tailored to your Lifestyle or Fitness goals.Personal Training available in a Variety of Inner City Locations.
Talk to us
crossfitsydney@yahoo.com.au
fitness@octogen.com.au

Regular Classes Now Open
Monday 0630 & 0730
Thursday 0630 & 0730
Costs: Casual $30 Students $20 Packs of Ten available at reduced Rate
Contact
fitness@octogen.com.au

A