CrossFit Sydney Core Strength and Conditioning

CrossFit Conditioning
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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.



WOD

"Nancy"

For Time
5 Rds
400 meter run
45kg OverHead Squat, 15 reps

Record Overall Time

CrossFit Sydney CrossFit Total?

Strength and Conditioning for Every Body
Park and Gym PT sessions available
Group Sessions at Cook& Phillip Aquatic Centre
Monday ~ Friday Morning & Lunch time
Contact
Andrew@CrossFitSydney.com.au




CrossFit Total (CFT)

This WOD is a way of determining your 1 Rep Max for the 3 Central Lifts of Squat,Press and Pull (Deadlift).
This total will give you a reference point to compare future WOs and a method of caluating approx loads for other strength based protocols used in the WODs[eg: 5x5,7x3]
Ideally you should have some approx loads in your mind for 5 Rep Max, 3 Rep Max and 1 Rep Max.

How do I go about it?

Warm Up

Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 RepMax
You are ready.

You have 3 attempts to achieve the best 1Rep Max you can perform.
Rest >3mins between attempts

Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFit Sydney)

First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second AttemptYour 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.

Continue the Process for the next Lift.

Some Precautions From Coach M Rippetoe

Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.

Don't Overreach
Be ambitious not greedy.

Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.



WOD
"CrossFit Total"

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


Add loads together for CFT

CrossFit Sydney O Lifts

CrossFit Conditioning
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Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



O Lifts

The Olympic lifts are based on the deadlift, clean, squat, and jerk. These movements are the starting point for any serious weight-training program. In fact they should serve as the core of your resistance training throughout your life. Why the deadlift, clean, squat, and jerk? Because these movements elicit a profound neurodendocrine response.
That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes.

WOD
Run or Row
5km

Record Overall Time

CrossFit Sydney Functional S&C

CrossFit S&C
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Ftiness@CrossFitSydney.com.au



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



WOD

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Record number of Minutes Completed and fractions

CrossFit Sydney Ranking Work Outs

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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!



WOD

For Time

400 meter Walking lunge

Record Overall Time and number of steps.

CrossFit Sydney Getting Technical

CrossFit Conditioning
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The Impact of Metabolic Stress on Hormonal Responses and Muscular Adaptations



Kazushige Goto; Naokata Ishii; Tomohiro Kizuka; Kaoru Takamatsu
Author Information

Purpose: The purpose of this study was to examine the impact of exercise-induced metabolic stress on hormonal responses and chronic muscular adaptations.
Methods: We compared the acute and long-term effects of an NR regimen (no-rest regimen) and those of a WR regimen (regimen with rest period within a set). Twenty-six male subjects were assigned to either the NR ( N = 9), WR ( N = 9), or control (CON, N = 8) groups. The NR regimen consisted of 3-5 sets of 10 repetitions at 10-repetition maximum (RM) with an interset rest period of 1 min (lat pulldown, shoulder press, and bilateral knee extension). In the WR regimen, subjects completed the same protocol as the NR regimen, but took a 30-s rest period at the midpoint of each set of exercises in order to reduce exercise-induced metabolic stress. Acute hormonal responses to both regimens were measured followed by a 12-wk period of resistance training.

Results: Measurements of blood lactate and serum hormone concentrations after the NR and WR regimens showed that the NR regimen induced strong lactate, growth hormone (GH), epinephrine (E), and norepinephrine (NE) responses, whereas the WR regimen did not. Both regimens failed to cause significant changes in testosterone. After 12 wk of resistance training, the NR regimen caused greater increases in 1RM ( P < 0.01), maximal isometric strength ( P < 0.05), and muscular endurance ( P < 0.05) with knee extension than the WR regimen. The NR group showed a marked increase ( P < 0.01) in muscle cross-sectional area, whereas the WR and CON groups did not.

Conclusion: These results suggest that exercise-induced metabolic stress is associated with acute GH, E, and NE responses and chronic muscular adaptations following resistance training.


WOD
"Fran"
For Time
21-15-9 reps
45kg Thruster
Chin Ups

Record OverallTime

CrossFit Sydney M.E.Methods

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au




M.E. Methods
Maximial Effort

1.Increase the load until you hit failure,make sure you have a spotter to assit to top of movement then work down the weight.
2.Know your Max? Then work up to it and try to complete 5 or more singles with the your Max.


WOD
Dead Lift
１－１－１－１－１－１－１

Record Loads

CrossFit Sydney Chasing the Power Ratio

CrossFit Conditioning
Try the Method
Personal Training Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au




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.


WOD

For Time
5Rds
50 Squats
30 Pull Ups
15 HandStand Push Ups

Record Overall Time

CrossFit Sydney The Method?

CrossFit Conditioining
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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.


WOD
Shoulder Press
5-5-5-5-5

Rest >2min bewteen attempts
Record Loads

CrossFit Sydney CrossFit Is......

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au



CrossFit is...

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of these recognized fitness domains.

They are Cardiovascular and Respiratory endurance, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.

Record Totals of each 8 interval reps

CrossFit Sydney M.E. Days

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au



M.E. stands for Maximal Effort.
These days focus on increasing individuals relative strength through weight bearing protocols built around compound movements.

CrossFit Sydney will instruct and correct technique for the following lifts on most M.E. Days.

The Big 3
the Squat
Military or Standing BB Shoulder Press
the Dead Lift.

Other Slow Lifts Include
Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups

Ballistic Lifts Include
Clean & Jerk and break downs
Snatch and break downs


WOD
Front Squat
3-3-3-3-3-3-3
Rest greater then 2min bewteen attempts

Record Loads

CrossFit Sydney Prescription

CrossFit Conditioning
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Fitness@CrossfitSydney.com.au

J Pulls his first Muscle Up,then goes on to pull a double


Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman

WOD
"JT"

For Time
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Record Overall Time

CrossFit Sydney Adaptations

CrossFit Conditioining
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Fitness@CrossFitSydney.com.au

Rick(Aus KBs) does a quality Bent Press with a 56kg KB


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.


WOD
"Michael"

For Time

3 Rds
Run 800 meters
50 Back Extensions
50 Sit-ups

Record Overall Time

CrossFit Sydney "Chipper"

CrossFit Conditioning
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Personal Training
Contact
Fitness@CrossFitSydney.com.au



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.




WOD
"Murph"

For time
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m 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 Overall Time

CrossFit Sydney An Idea!

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



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"

WOD
Run or Row
5km

Record Overall Time

CrossFit Sydney Scaling Met Con WODs

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au



Scaling Met Con WODs
When a WOD as written is far beyond your capacity whether due to technique or load,it is still doable.
There are several approaches to Scaling for WOs

First Time Attempts
Scale the Reps and Loads
Don't feel confident about the movement involved,not sure if you can even complete this WO,Reduce the load and reps and focus on form and technique.Keep the time as a parameter but disregard it.Focus on understanding the movements involved.

Scale the Load
You understand the movement but find the load recommended well beyond what you can handle.
Reduce the load So that you can finish the reps desired in good form and at steady intensity.This may still mean that mini sets are needed to complete the required reps.

Scale in a Rest Interval
Confident that your technique is up to scratch but worried about lasting the distance.Set an interval rest period between Rds/Sets/Exercises.Decide when your rest interval is needed,preset that interval and use it.This may be as little as 10 secs between sets of thrusters in "Fran" or up to 1-2mins in longer WOD such as "Murph". Over 2min rest tends to compromise the training effect,if this is required in order to continue you may need to consider scaling load/reps or time down first.

Scale the Time
Set a Time period for completion of WOD once reached call it quites.
or
In relation to "Mins For Rds" WOD consider reducing the time (eg:10min Cindy) assess your disposition (destroyed or still standing)Set a rest interval(3~5mins), and continue for another interval (eg:10min Cindy)

WOD
For Time
50-40-30-20-10 Reps
L Sit Pull Ups
Double Unders
Sit Ups
Back Extensions

Record Overall Time

CrossFit Sydney Lactate Threshold

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au



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.



WOD
"Grace"
For Time
30 Reps
C&J (Two Hands AnyHow)
60kg or 45kg or 20kg


Record Overall Time

CrossFit Sydney Strength Divisions

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au



Strength Divisions

Reactive Strength
The ability to transfer from fastest eccentric to fastest concentric movement. Used in almost any power based activity or sport. Reactive strength involves the stretch shortening cycle where the muscle lengthens under tension and stores kinetic energy, which is transferred from eccentric to concentric contraction (think elastic band)

Starting Strength
The Isometric muscle contraction on the initial moment of tension in a movement.
The force developed within the first 30 milliseconds of a movement.

Acceleration Strength
The ability to apply force quickly through acceleration from the beginning to end of a movement.

Each of these elements of strength play essential role in the application of strength in life or sports away from the Gym.

Train for Effect
CrossFit

WOD
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Rest >2min

Record Loads

CrossFit Sydney Scaling Met Cons

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



Scaling Met Con WODs
When a WOD as written is far beyond your capacity whether due to technique or load, it is still achievable. Scale to your ability.
There are several approaches to Scaling for WOs
Re:"Angie" has at its core extreme volume. Which equals local muscle endurance. Under "For Time" it becomes a mixture of Local Muscular endurance and Anaerobic Conditioning.
If this is physically or mentally too much simply scale the reps to half or quarter load. If only one exercise is too demanding simply scales that particular exercise {eg: 50 Pull Ups, 100 Push Ups, 100 Sit Ups, and 100 Squats]

Approaches for Task completion.
Scale in a set rest
: Know you can handle X number of reps at one time, pick a suitable (time) rest period and stick to it until completion.
Ladder Sets
: Pick 3 (usually odd) numbers [eg: 3,5,7] and work them until completion, rest as needed.
Declining Sets
: Blast a Max Set and work declining reps from this figure, rest as needed.

WOD
"Nicole"
For Rds
20min
400m Run
Max Rep Kipping Pull Ups

Record Rds complete and Chin Up Reps

CrossFit Sydney Fit or CrossFit?

CrossFit Conditioning
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Contact
Andrew@CrossFitSydney.com.au



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.


WOD
Back Squat
3-3-3-3-3-3-3

Rest greater then 2min between attempts

Record Loads

CrossFit Sydney Transfer?

CrossFit Strength and Conditioning
Function Intensity Variety
Cook&Phillip Aquatic Center CBD
Contact
Andrew@CrossFitSydney.com.au



Transfer?

CrossFit strength and conditioning exposes people to a wide range of functional movement patterns so that skill and fitness gained can be transferred to other sporting/life domains.
CrossFit results in crossover of abilities due to its focus on fundamental movement agility,power and coordination.Aspects that are common to life as they are to sports.
Outdoor Activities and Transfer
Crossfitters find that sports such as outdoor activities that involve completion of tasks against time and the elements, require a variety of skill as well as considerable metal commitment.
CrossFit tends to be ideal conditioning for Outdoor Pursuits. Keeping individuals in an above average level of "preparedness" for a variety of tasks.

Like to X Country Ski in Winter,MTB in Autumn,Climb in Summer and Trail Run in Spring?
Then CrossFit is for You.

WOD
Snatch
1-1-1-1-1-1-1

Rest >2min Between attempts
Record Loads

CrossFit Sydney "For Time"

CrossFit Conditioning Sydney
Personal Training,Group Sessions,Equipment
Contact
Andrew@CrossFitSydney.com.au



"For Time"

"For Time" indicates that the WOD will be timed from beginning until completion of all tasks set out.

Why Time a Work Out?

To create a Sense of Urgency: Life and Sport require actions to be completed with the pressure of time placed upon results.The Crossfit Method believes in Intensity and Volume over duration. In order to elicit pressure and maintain intensity within a Work Out, CrossFit WODs add the aspect of performing against the clock.

This "time" becomes a performance reference point when repeating the same workout in the future and gives individuals a goal to work towards.Bettering your Time.

Timing a WO elicits Power Generation.

Power=[Force X Distance]/Time.

By challenging Power Output we fatigue the Systems of the Human Body.Increasing an individuals power output can promote increases in absolute and relative strength, speed and endurance.

Timing a Work Out is all about You!

No one else,and the clock doesn't lie.

Want a faster time then suck in some O2 and crank another rep.

Responsibility Sucks doesn't it!


WOD
"Elizabeth"
For Time
21-15-9reps
60kg Clean
Ring Dips

Record Overall Time

CrossFit Sydney Endurance

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



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


WOD
Run or Row
5km

Record Overall Time

CrossFit Sydney Short Change?

CrossFit Concepts
Intensity over Duration
Intersted?
Contact
Andrew@CrossFitSydney.com.au

K&J show how its done.


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.


WOD

"Jason"

For Time
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Record Overall Time

CrossFit Sydney Power

Try the Method
Cook&Phillip Aquatic Centre CBD
For Free Fitness Assesment and Consultation
Contact
Andrew@CrossFitSydney.com.au

Big M jumps a little box


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


WOD
For Time

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Record Overall Time

CrossFit Sydney Why "For Time" is relative to the individual

CrossFit
Intensity Function Variety
Personal Training, Group Sessions,Equipment
Fitness@CrossFitSydney.com.au



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.


WOD
For Time

Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Record Overall Time

CrossFit Sydney GPP?

CrossFit Sydney
Strength and Conditioning for Every Body
Cook&Phillip Park CBD
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au



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

WOD

For Rds
20min
10 L Sit Chin Ups
15 Glute Ham Sit Ups

Record Rds completed and fractions

CrossFit Sydney Hard Bits

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au



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


WOD
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Record Overall Time

CrossFit Sydney Specialization

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au



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

WOD
For Time
5Rds
400m Run
25 Back Extensions

Record Overall Time

CrossFit Sydney CrossFit is??

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



CrossFit is...

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of these recognized fitness domains.

They are Cardiovascular and Respiratory endurance, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

WOD
Run or Row
5km

Record Overall Time

CrossFit Sydney SSP?

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



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.


WOD

Push Jerk
3-3-3-3-3-3-3

Rest >2min between attempts

CrossFit Sydney Woody Bags

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


Tool of the Trade
Woody Bags
A supped up Sandbag with Handles, Woody Bags allows us to play with odd weighted equipment in O lift or Throwing type movements.
Ideal for outdoor sessions, another quality tool for any CrossFiters Home Gym.
CFS choose Iron Woody Bags for the high quality and toughness to last session to session.

Want to get the Bag?
Talk to Us
CrossFit Sydney Equipment

WOD
"Helen"
For Time
3 Rds
400m Run
24kg KB Swing 21 reps
12 Pull Ups

Record overall Time

CrossFit Sydney Credo

CrossFit Strength & Conditioning
Try the Method
Cook&Phillip Centre
For Free Fitness Assesment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Credo
You may talk about Crossfit
You are not your WOD Time
You are not your Dead Lift Number
You are not your 5min Snatch
No One Wins a WO
You seek Intensity over Duration
Everyone will experience Attrition
If the WO was easy you didn't WO
If this is your first WO, you must complete as Recommended

WOD

"Fight Gone Bad!"

3 Rds:
Wall-ball, 10kg 2.4m target (Reps)
Sumo deadlift high-pull, 32kg KB (Reps)
Box Jump, 50cm (Reps)
Push-press, 35kg (Reps)
Row (Calories)

1Rd is 1min on each exercise. This is a five-minute round from which a one-minute break is allowed before repeating for the 3Rds. On call of "rotate", the athletes must move to next station immediately for best score.Score by allocating One point for each rep, except on the rower where each calorie is one point.

Add your points and record total score.

CrossFit Sydney Attrition

CrossFit Strength & Conditioning
Try the Method
Cook&Phillip Centre
For Free Fitness Assesment and Consultation
Contact
Andrew@CrossFitSydney.com.au


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.

WOD
Front Squat
5-5-5-5-5

Rest>2min between attempts

Record Loads

CrossFit Sydney An Idea

CrossFit Strength & Conditioning
Try the Method
Cook&Phillip Centre
For Free Fitness Assesment and Consultation
Contact
Andrew@CrossFitSydney.com.au




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"

WOD

For Time
20 Rds of
5 Pull Ups
10 push Ups
15 Squats

Record Overall Time

CrossFit Sydney Adaptations

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




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.

WOD
Weighted Pull Ups
Neutral Grip
1-1-1-1-1-1-1

Use Dip or Loading Pin or DB in Crossed ankles.

Rest >2min between attempts

Record Loads

CrossFit Sydney M.E. Methods

CrossFit Conditioning
Get Function
Personal Training
Contact
Andrew@CrossFitSydney.com.au



M.E. Methods

1.Increase the load until you hit failure,make sure you have a spotter to assit to top of movement then work down the weight.
2.Know your Max? Then work up to it and try to complete 5 or more singles with the your Max.
3. After hitting Failure weight, continue to attempt Chins with an assit to the top of movement, Lock off for 2 seconds,work the concentric(eg in the Chin Up the Lowing phase) movement in slow controlled fashion.

WOD
Hang Squat Clean
1-1-1-1-1-1-1

Rest > 2min between attempts
Record Loads

CrossFit Sydney WOD?

CrossFit Conditioning
Get Function
Personal Training
Contact
Andrew@CrossFitSydney.com.au



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)

WOD

"Diane"
For Time
21-15-9 reps
100kg Deadlift
Handstand push-ups

Record Overall Time

CrossFit Sydney Consolidation

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



M.E.(Maximin Effort) Work Outs
Consolidation
Know your max?

Warm Up-> get to your Max Load.

Now complete all 7 singles with your Max Load.
Rest as long as you need to get the next single.
Coping the Fail?
Not happening?
Reduce the load by 2.5kg until you make the clean single lift.
Continue your singles at the new load.

No Idea of your 1 Rep Max?

Warm Up->Start with loads you can do for at least 3 reps
Increase by minimum of 2.5kg(when starting you may need to increase by greater amounts) and try for a clean single rep
Continue to increase the load until you can not perform a single rep.
Tips
Rest as long as needed.
Gee the F Up!! Its one effort! Put everything into it.
Get a training Partner or train with a Spotter who understands how to Spot.

WOD

Bench Press
1-1-1-1-1-1-1

Rest >2min Between attmepts

Record Loads

CrossFit Sydney Chippers?

CrossFit Conditioning
Try the Method
Personal Training
Contact
Fitness@CrossFitSydney.com.au



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.

WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 65cm Box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood(32kg)
30 Sit-ups
20 Hang squat cleans, 15kg DBs
25 Back extensions
30 Wall ball shots, 10kg Ball
3 Rope climb ascents

Record Overall Time

CrossFit Sydney M.E.?

CrossFit Conditioning
Try the Method
Personal Training
Contact
Fitness@CrossFitSydney.com.au



What's an M.E. Day?

M.E. stands for Maximal Effort.

These days focus on increasing individuals relative strength through weight bearing protocols built around compound movements.

CrossFit Sydney will instruct and correct technique for the following lifts on most M.E. Days.

The Big 3 are
the Squat
Military or Standing BB Shoulder Press
the Dead Lift.

Other Slow Lifts Include

Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups

Other Ballistic Lifts Include
Clean & Jerk and break downs
Snatch and break downs

WOD
Back Squat
1-1-1-1-1-1-1

Rest >2min between attempts

CrossFit Sydney Power

CrossFit Strength & Conditioning
Try the Method
Personal Training,Group Sessions,Equipment
For Free Fitness Assesment and Consultation
Contact
Andrew@CrossFitSydney.com.au



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



WOD

Tabata Sumo deadlift high pull, 20kg KB or BB
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.4min in total.
Tabata score is the least number of reps performed in any of the eight intervals.

Record Tabata score for each exercise and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

CrossFit Sydney For Rds?

CrossFit Conditioning
For Life For Sport
Get Function
Contact
Fitness@CrossFitSydney.com.au

As they realize its 5 Rds



(Time) For Rds

“For Rounds” is a method of scoring while increasing work capacity of a couplet or triplet of movements within a set time period.
1 Rds is designated to be a series of exercises of which the reps must be accounted for in sequence before moving on to repeat next round.
For Example
“Cindy”
1 Rd = 5 Chin Ups followed by 10 Push Ups followed by 15 Squats

It does not matter if you are need to break the reps into smaller sets or units to complete the number given, as long as you complete the reps before moving on to the next exercise. You may rest as needed.

20mins For Rds (The Time Factor)
You now have the influence of time placed on the completion of Rds. You may rest as needed but the time will keep on trucking. Creating an Intensity level as you move to finish as many Rds possible in good form; within the allotted time period.

Time for Rds gives you a referable result, if you achieve more Rds for the period on next attempt, then your work capacity and efficiency of movement has increased.

Don’t under estimate Time for Rds, these WODs can be very punishing.
Jump in and enjoy a new method of attrition.

WOD

20mins

For Rds

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats

OR

"Mary"
5 HSPU
10 Pistols Alternate
15 Chin Ups

Record Rds complete and fractions

CrossFit Sydney Prescription

CrossFit Conditioning
Try the Method
Personal Training
Contact
Fitness@CrossFitSydney.com.au



Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman


WOD
For Time
60kg or 40kg or 20kg or Broom Stick
Snatch 30 Reps

CrossFit Sydney The Method?

CrossFit Sydney
Strength and Conditioning for Every Body
Park and Gym PT sessions available
Cook& Phillip Aquatic Centre
Contact
Andrew@CrossFitSydney.com.au



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.

WOD
For Time

Row 1000m
followed by
5Rds
25 Chin Ups
60kg Push Jerk 7 reps

Record Overall Time and Row Split

CrossFit Sydney CFT?

CrossFit Conditioning Sydney
Personal Trianing,Group Sessions,Equipment
Contact
Andrew@CrossFitSydney.com.au




CrossFit Total (CFT)
This WOD is a way of determining your 1 Rep Max for the 3 Central Lifts of Squat,Press and Pull (Deadlift).
This total will give you a reference point to compare future WOs and a method of caluating approx loads for other strength based protocols used in the WODs[eg: 5x5,7x3]
Ideally you should have some approx loads in your mind for 5 Rep Max, 3 Rep Max and 1 Rep Max.

How do I go about it?

Warm Up

Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 RepMax
You are ready.

You have 3 attempts to achieve the best 1Rep Max you can perform.
Rest >3mins between attempts

Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFit Sydney)

First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second AttemptYour 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.

Continue the Process for the next Lift.

Some Precautions From Coach M Rippetoe

Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.

Don't Overreach
Be ambitious not greedy.

Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.




"CrossFit Total"

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

Record Loads and add together for CFT

CrossFit Sydney Jargon?

CrossFit Sydney
Try the Method
Small Group Classes Monday~Friday Cook&Phillip Centre CBD
Morning & Lunch times
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au

J pulls a PR of 30 Kippers on a Modified "Murph"


Jargon
Don't understand the caption?
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.

WOD

"Annie"

For Time
50-40-30-20-10 reps
Double Unders
Sit Ups (Glut Ham Sit Ups if possible)

Record OverallTime

CrossFit Sydney How to do CrossFit?

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

Steve Cotter during a recent KB Seminar Down under



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" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse high level skills and conditioning that are efficient and effective in application for whatever endeavour you choose.

WOD
For Time
30 Muscle Ups

Record Overall Time

CrossFit Sydney Incremental Progression

CrossFit Conditioning
Get Function
Contact
Andrew@CrossFitSydney.com.au



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

WOD
Hang Power Clean
1-1-1-1-1-1-1

Record Loads

CrossFit Sydney Body Weight & Strength

Try the Method
Cook&Phillip Centre CBD
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



BW 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



WOD
"Murph"
For Time
Run 1.6km
100 Chin Ups
200 Push Ups
300 Squats
Run 1.6km

Record Overall Time