CrossFit Sydney GPP?

CrossFit Conditioning
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CFHQ WOD

OVERHEAD SQUAT
1-1-1-1-1

FRONT SQUAT
1-1-1-1-1

BACK SQUAT
1-1-1-1-1

ENDURANCE WOD

Swim: 2 x 500m/y holding best possible pace. Never slowing more then 4 sec per 500m/y. Recover 2 min

Bike: 5 x 2miles holding best possible pace. Never slowing more then 5sec in even/odd directions. 2min recoveries.

Run: 4 x 800m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

C2: 4 x 1000m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

Foul if you slow more then indicated!

Foul: 1 min max burpees


STRENGTH WOD

Back Squat
85%x3x5

Snatch Grip DL
110%x2x3

Push press
80%x5x5





General Physical Preparedness

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

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

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

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

CrossFit Sydney Research

CrossFit Conditioning
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Cook&Phillip Aquatic Centre CBD
Sport or Goal Specific PT Sessions
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

"MICHAEL"

FOR TIME
3RDS
800M
50 GHD SIT UPS
50 BACK EXTENSIONS

RECORD TIME TAKEN


ENDURANCE WOD

Swim: 1000m/y at 80% for first 500m/y then pick it up to 90% or more on the last 500m/y

Bike: 20M at 80% for first 10M then pick it up to 90% or more on the last 10M

Run: 10k at 80% for first 5k then pick it up to 90% or more on the last 5k

C2: 2 x 1500m, go 80% first 1500m recover 2min, then 90% or more for second 1500m

STRENGTH WOD

SNATCH
3 ATTEMPTS AT 1RM

C&J
3 ATTEMPTS AT 1RM

BACK SQUAT
3 ATTEMPTS AT 1 RM



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.

CrossFit Sydney "For Time"

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD

Andrew@CrossFitSydney.com.au


Alena cranks a Muscle Up



CFHQ WOD

FOR TIME
7RDS
10 ALTERNATING PISTOLS
12 RING DIPS
15 CHIN UPS


RECORD TIME TAKEN

ENDURANCE WOD

CNS Recovery Intervals

Swim: 5 x 50m/y ALL OUT SPRINTS. 3 min recoveries. NO PENALTIES

Bike: 3 x 2k ALL OUT Sprints... 5 min recoveries. NO PENALTIES

Run: 4 x 300m ALL OUT SPRINTS. 5 min recoveries. NO PENALTIES

C2: 4 x 375m ALL OUT SPRINTS. 5 min recoveries. NO PENALTIES


STRENGTH WOD

SNATCH
70%x1x5


CLEAN & JERK
70%x1x5


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 The Basics of Strength

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
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Contact
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CFHQ WOD

DEADLIFT
3-3-3-3-3

RECORD LOADS

ENDURANCE WOD

Swim: 10 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries

Bike: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

Run: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

C2: Sprint/Recover, 10sec/60sec, 10sec/50sec, 10sec/40sec, 10sec/30sec, 10sec/20sec, 10sec/10sec, 10sec/20sec, 10sec/30sec, 10sec/40sec, 10sec/50sec, 10sec/50sec, 10sec

STRENGTH WOD

POWER SNATCH
60%x1x5

CLEAN PULL
110%x1x3

CLEAN + PUSH JERK + JERK
75%x1x4



The Basics

Methods of training resistance exercises should be oriented toward athletic development through

Maximum Strength :Increasing speed of movement by creating maximum effort.

Explosive Strength :Training acceleration or change in direction of movement with significant external resistance.

Speed Strength : Speed of movement is achieved by overcoming relatively small resistance

Strength Endurance :Sustained force production over long duration.

Local Muscular Endurance : continuous speed at sub maximal intensity.

CrossFit Sydney How to do CrossFit?

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
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Fitness@CrossFitSydney.com.au





CFHQ WOD

"GRUFF"
RUN
800M
400M BACKWARDS
800M
400M BACKWARDS

RECORD OVERALL TIME

ENDURANCE WOD

CFE do ONE of the following for your DISTANCE...

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

Bike: SC: 12mTT, LC: 25m TT, U: 30mTT

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

C2: 5kTT or Tabata 20:10

STRENGTH WOD

SNATCH
80%x1x4

CLEAN & JERK
80%x1x4

BACK SQUAT
90%x1x2


GHD SIT UPS
3x15

How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.

CrossFit Sydney Core Strength and Conditioning

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




CF HQ WOD

FOR TIME

10 RDS

12 BURPEES
12 CHIN UPS

RECORD TIME TAKEN

ENDURANCE WOD

10sec on 5 sec off (10:5) x 16!

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed!

If you can't use these tools, do your best.

STRENGTH WOD

MUSCLE SNATCH
60%x2x3

POWER SNATCH+OVERHEAD SQUAT
80%x1x5

POWER CLEAN&JERK
80%x1x5



Core Strength and Conditioning

This phrase has a double meaning
1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.
2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.
The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.

CrossFit Sydney SSP?

CrossFit Conditioning
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CFHQ WOD

FOR TIME
5RDS
60KG SQUAT CLEAN 7 REPS
15 HSPU

RECORD OVERALL TIME



ENDURANCE WOD
3-5 hours before CrossFit Main Site WOD



Swim: 2 x 500m at best 1000m pace


Bike: 4 x 5k at best 10-12m pace


Run: 2 x 1m at best 5k pace


C2: 2 x 1600m at best 5k pace

2 min rest between intervals. Foul if you deviate more then 5 sec per interval.
Foul: Max rep push ups.




STRENGTH WOD

SNATCH
85%x1x4

CLEAN& JERK
85%x1x4


FRONT SQUAT
80%x2x4




Sport Specific Performance

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

Got a Sport?
Then get the CrossFit advantage.

CrossFit Sydney Growth Hormone

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






CFHQ WOD

BACK SQUAT
5-5-5-5-5

REST >3MIN BETWEEN ATTEMPTS

ENDURANCE WOD
Pick your discipline

Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time

Bike: 3 rounds of 1/4m, rest 1/4 time, 1/2m, rest 1/2 time, 1m, rest 1m time

Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time

C2 Rower: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time



STRENGTH WOD

Snatch
80%x1x5

C&J
80%x1x5

Front Squat
90%x2x3




Growth Hormone

GH is released in 10-20 pulses throughout the day instead of in a steady stream.
2. The largest daily pulse of GH takes place during the beginning stages of sleep.
3. Anaerobic exercise (and the lactic acid it produces) seems to be linked to an increased pulse of GH that can last for about 2 hours after exercise. Many people state that 10-15 minutes of intense anaerobic exercise can create a large surge of GH.
4. Eating protein has been linked to an increased pulse of GH. There are many secretagogue products that claim to help release GH and are usually taken before exercise, after exercise, and/or before going to bed for the night.
5. Eating carbohydrates creates a surge of insulin which apparently dampens the release of GH. Many experts recommend to avoid eating carbs for 2 hours after exercise in order to not diminish the GH surge caused from exercise.
6. Fasting is said to be linked with an increased release of GH.
7. A stress response (including the stress response to long endurance exercise) has been said to dampen the release of GH

CrossFit Sydney Lactate Threshold

CrossFit Conditioning
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CF HQ WOD

For Rds
20min of
15 Pull Ups
30 push Ups
45 Squats

Record Completed Rds and fractions



ENDURANCE WOD


All sports: 30:20 x 8 nothing else! 30 seconds on 20 seconds off. Post distances covered for each round.

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed!

If you can't use these tools, do your best.



STRENGTH WOD

C&J
100%x1x1

SNATCH
90%x1x2

FRONT SQUAT
90%x2x2

RACK JERK
75%x2x3


Lactate Threshold

What is it?
When the body is at rest or at regular work conditions, your metabolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.

Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.

Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.

For the Generalist?
So what’s it all mean to me Recreational Jo?

Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.

CrossFit Sydney How to use the WODs

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






CF WOD HQ

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

ENDURANCE WOD
Swim: 500m @ best 1000m pace

Bike: 12 miles @ best 20m pace

Run: 5k @ best 10k pace

STRENGTH WOD
SNATCH
80%x1x4

C&J
80%x1x4

Chin Ups strict
3x Max

Glut ham Sit Ups
3x 10


How to use the WODs?(Work Out of the Day)
CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

CF HQ WOD
Can be used as a stand alone conditioning unit that can integrated into your own sport specific training.HQ WOD give you a all round basis of strength and conditioning. Broad by design it generally demands a degree of skill acquirement and increases in movement efficiency over a initial period.

ENDURANCE WOD
Created for those with an Endurance bias as a focus for training.
The Endurance WOD is designed to be completed in conjunction with the CFHQ WOD giving specific endurance training in High intensity format.If you have Tri/ Cycling or running as your sport we recommend you try this WOD Endurance. A training split of 4~6 hours between HQ WOD and Endurance WOD is recommended.The aim is efficient use of training time to best equip individuals for endurance events.

STRENGTH WOD
WOD Strength is designed as a stand alone cycle for developing relative strength and improved performance in Clean &Jerk and Snatch lifts. Based around 1RM% of complex lifts and ballistic lifts it will also give you a progressive template for improving your 1RM in basic Lifts. A byproduct can be Mass Gain (largely dependent on nutrition) however its focus is improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain strength and conditioning without taking away from progressive strength gains.
If using WOD Strength in conjunction with HQ WOD it is best to scale one or the other in relation to your goals of either strength gains or increased anaerobic conditioning.

CrossFit Sydney Aspects of Fitness

CrossFit Conditioning
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Ftiness@CrossFitSydney.com.au





MAIN WOD

"MICHAEL"
FOR TIME
3 RDS
800M
50 SIT UPS
50 BACK EXTENSIONS

RECORD OVERALL TIME

WOD ENDURANCE
All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if 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.


WOD STRENGTH

SNATCH
60%x1x5

C&J
60%x1x5

FRONT & LATERAL PLANKS
2x45sec



Aspects of " Fitness"

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

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

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

CrossFit Sydney WOD's Up?

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






MAIN WOD

"Cindy"
FOR RDS
20MINS
5 CHIN UPS
10 PUSH UPS
15 SQUATS

OR

"Mary"
5 HANDSTAND PUSH UPS
10 ONE LEGGED SQUATS ALT
15 PULL UP

RECORD COMPLETED RDS



WOD ENDURANCE

3 - 5 hours after CrossFit Main Site WOD

CFE do ONE of the following...

Swim: 500m/y TT

Bike: 5k TT

Run: 1 mile TT


WOD STRENGTH

2 POSITION SNATCH (MIDHANG FLOOR)
60%x 3sets

2 POSITION CLEAN
60%x3sets

PUSH JERK+JERK
60%x3sets

Ab wheel
3x15



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

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au




MAIN WOD
DEADLIFT
1-1-1-1-1-1-1

RECORD LOADS


WOD ENDURANCE
3 - 5 Hours before CrossFit Main Site WOD

Swim: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)

Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)

Run: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)

Foul if you get slower by more then 3 seconds each round, for each interval.

Foul: Max Rep Pullups (you can foul more then once)

WOD STRENGTH

POWER SNATCH
80%x1x3

POWER CLEAN +JERK
80%x1x3

Sandbag TGU
3x5 L/R






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 Anaerobic Adaptations

CrossFit Sydney
Get Fit,Get Functional
Andrew@CrossFitSydney.com.au



MAIN WOD

FOR TIME
30 MUSCLE UPS
OR
120 CHIN UPS 120 DIP
IN ALTERNATING SETS OF 5

Record Overall time taken


WOD ENDURANCE

Interval Madness

3 - 5 Hours before CrossFit Main Site WOD

Swim: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)

Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)

Run: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)

Foul if you get slower by more then 3 seconds each round, for each interval.

Foul: Max Rep Pullups (you can foul more then once)



WOD STRENGTH

Snatch
65%x1x4

Clean
65%x1x4

Rack Jerk
75%x2x4

Back Squat
80%x3x3


Anaerobic Adaptations

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

Yuri Verkhoshansky

CrossFit Sydney The Basics of Strength

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





MAIN WOD

OVER HEAD SQUAT
3-3-3-3-3

Record loads



WOD ENDURANCE

TABATA

All sports: 20:10 x 8 nothing else! Post distances covered for each round.

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 10k pace, and don't lower the speed!

If you con't use these tools, do your best.

WOD STRENGTH

Snatch
85%x1x2

C&J
85%x1x2

Front Squat
90%x2x2

Clean Pull
110% (of Clean)x2x4


The Basics
Methods of training resistance exercises should be oriented toward athletic development through

Maximum Strength :Increasing speed of movement by creating maximum effort.

Explosive Strength :Training acceleration or change in direction of movement with significant external resistance.

Speed Strength : Speed of movement is achieved by overcoming relatively small resistance

Strength Endurance :Sustained force production over long duration.

Local Muscular Endurance : continuous speed at sub maximal intensity.

CrossFit Sydney How to?

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






MAIN WOD

"FRAN"
For Time
21-15-9 reps
45kg Thurster
Chin Ups

Record Overall Time


WOD STRENGTH
3 position Snatch
65%x4

3 position Clean
65%x4

Rack Jerk
65%x2x4

Front Squat
60%x5x2


WOD ENDURANCE
All Sports: 3+ Hours after CrossFit Main Site WOD

10min TT

5 min rest

5 min TT

2:30 rest

2:30 TT

1:15 rest

1:15 TT

45sec rest

45sec TT




How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.

CrossFit Sydney Credo

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



MAIN WOD

"DIANNE"
For Time
21-15-9
100kg DL
HSPU

Record Overall Time


WOD STRENGTH

Snatch
90%x1x3

C&J
90%x1x3

Squat
95%x1x3


WOD ENDURANCE
2 hours after CrossFit Main Site WOD

All Sports: 30 min at 80% for first 15 minutes and 90-100% for last 15 minutes



CrossFit Sydney's Work Out of the Day Credo

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

CrossFit Sydney Specialization

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





Main WOD
For Time

4x 800m
Sprint
3min rest between Sprints

Record Times


WOD ENDURANCE

3+ hours after Main Site WOD

Pick one of the following:

Swim or other sport: 30 sec on : 15 sec off x 8 rounds, recover 3 minutes
and do a 6 minute TT.

Triathletes:
Brick "Tabata" This: Bike (on a trainer if possible) 4 x 20:10, then run 1
mile TT, Bike 4 x 20:10. Record Distance, Wattage, and any other applicable
variables... Heart Rate is not of concern!

Or
Run: 1 mile TT, then recover 3 min and do 4 x 400 holding 10sec faster then
1 mile TT pace.





WOD STRENGTH

Muscle Snatch
80%x1x3

Power Snatch
80%x2x3


Power Clean +Push Jerk
80%x2x3


GH Sit Up
3x10



Specialization

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly.
Specialization is for insects."
----Robert Heinlein

CrossFit Sydney The Method

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






MAIN WOD

"Elizabeth"
For Time
21-15-9
reps of

60kg Clean
Ring Dips

Record Overall Time Taken


WOD ENDURANCE

3+ hours after Main Site WOD

All Sports:

Preferably 3 hours after CrossFit Main Site WOD complete as much of the sport of your choice in 20 min as possible.

Hint: Record distance!





WOD STRENGTH

Snatch
80%x1x3

C&J
80%x1x3

Clean Pull
110%(of Clean)x2x2

Squat
90%x2x3

Overhead Sit Ups
15%of BW (each DB/KB)x8x3

The CrossFit Method

Diet: nutrition is the fuel for fitness and health

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

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

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

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

CrossFit Sydney Power Development

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





Main WOD
For Time

50 Burpees


WOD ENDURANCE

2+ hours after Main Site WOD

Pick one of the following:

Swim: (Tabata) cover as many yards/meters as possible of 20 seconds all out and 10 seconds rest for 8 rounds 10 Strokes strong 5 strokes recovery for 8 x

Bike:(Tabata) set up on stationary bike or bike that can hold fixed wattage at 200 watts and do 20 seconds all out and 10 seconds rest for 8 rounds

Run:(Tabata) On a treadmill with your recent 5k PR speed set the treadmill at a 12% grade and do 20 seconds all out and 10 seconds rest for 8 rounds

If you quit, lower wattage, or slow treadmill down... FOUL

Foul: 1 min of Jump squats




WOD STRENGTH

Tall Snatch
85%x1x3

Power Snatch+Snatch Balance
65%x1(of powerSnatch)x3

Tall Clean+Push Press +Jerk
60%(of Clean)x1x3





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.For Time

CrossFit Sydney Core Strength and Conditioning

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




MAIN WOD

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

Rest >2min between attempts

WOD STRENGTH

Front Squat
85%x3x5

Clean Pull
110%x2x3

Snatch Pull
110%x2x3


WOD ENDURANCE
2+ hours after Main Site WOD
Run Swim or Bike

10 seconds on 1 minute off
10 seconds on 50 seconds off
10 seconds on 40 seconds off
Continue down to 10, then back up the ladder. 20 second, 30 second up to 1 minute.

Maximal effort for all 3 sports. Record power, speed or distance.






Core Strength and Conditioning

This phrase has a double meaning
1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.
2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.
The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.

CrossFit Sydney "For Time"?

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



CF Sessions
Monday to Friday
0700&1800




WOD

"Murph"
For Time
1.6km Run
100 Chin Ups
200 Push ups
300 Squat
1.6km Run

Record time

WOD ENDURANCE

Pick one of the following:

Swim: 1000m at 80%

Bike: 20km at 80%

Run: 5km at 80%





WOD STRENGTH

Snatch
85%x1x3

C&J
85%x1x3

Snatch Pull
105%x2x3

Squat
95%x2x3



"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!

CrossFit Sydney Ideas

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






MAIN WOD

For Rds
20min
of
30kg Thrusters 10 reps
Chin Ups 10 reps

Record Rds completed


WOD ENDURANCE
Pick your sport and set up the interval as follows:

30sec on, 30sec off, 1min on, 1 min off, 2 min on, 2 min off, 4 min on, 4 min off, 2 min on, 2 min off, 1 min on, 1 min off, 30sec on 30 sec off... To be done a maximal efforts for time duration. No fouls if it is all out effort!


WOD STRENGTH

Clean Pull
110%(of Clean)x2x3

Snatch DL
110%x1x4

Tall Clean+Push Jerk+Jerk
60%x1x5


2x
50 Sit Ups
50 Back extensions



An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competentcy.
Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.
Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.
Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.
CrossFit promotes daily self competition, self reflection, and self refinement.
"Becca"

CrossFit Sydney Endurance

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

CF WOD Sessions
Monday to Friday
0700,1800





Main Mixed Modality WOD

Run or Row
5km
or
Bike 15km
or
Swim 1.5km

Record Time


WOD ENDURANCE

Sprint
10x
40m 1min rest

Swim
10x 25m Sprint
75m Slow stroke

Bike
10x 400m Srint
1200m Recovery Cadence




WOD STRENGTH

Snatch
82%x1x3

C&J
82%x1x3

Front Squat
70%x3x3

Glute Ham Raise
3x10


Endurance

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

Talk to Us

CrossFit Sydney

CrossFit Sydney GPP?

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







WOD
Thruster
1-1-1-1-1-1-1

Record Loads


WOD ENDURANCE

All sports, do intervals as fast as possible, hold intervals within 3 seconds of each other or foul. Rest 90seconds before starting next interval. Follow intervals immediately with strength and recovery. Pick one of the following:

Swim: 8x50M

Bike: 8x400m

Run: 8x200m

Strength and Conditioning Recovery.... Glute Ham Developer Situps (make sure you are extending knees aggressively to come up... your quads should burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn... nothing else), Kettlebell/Dumbell swings 3 x 15, Bench Press, Pull ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount

Foul: 1min isometric below parallel squat


WOD STRENGTH

SNATCH
80%x1x4

C&J
78%x1x4

Clean Pull
100%x2x3

Back Squat
78%x3x3

General Physical Preparedness

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

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

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

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

CrossFit Sydney Strength&Conditioning

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



WOD
Back Squat
5-5-5-5-5

Record Loads


WOD ENDURANCE
Swim
4x50m 10sec Rest
4x100m 20 sec Rest
2x400m 30sec Rest

Run
4x 100m 1min rest
4x 200m 1.30"
4x 400m 3min"

Bike
4x400m Sprint 400 Recovery
4x800m Sprint 800 Recover
2x2km Sprint 1km Recover



WOD STRENGTH
Snatch
75%x1x5

C&J
75%x1x5

Clean Pull
95%x3x3

Back Squat
85%x3x3



Functional Strength Conditioning

Functional Strength and Conditioning is the productive application of force. Your productive force applied may be picking up the grand kids,another persons,removing rocks from a garden.
Regardless, productive application of force in training formats is represented perfectly in functional movement patterns. So we mimic in training the most efficient motor recruitment patterns found in everyday life. Functional Strength training therefore becomes more then a method of simply increasing contractile capacity/strength.
Strength is the muscle’s ability to generate large levels of force. Increased force is directly proportional to the cross sectional area of the muscle. Strength as productive force requires in application, agility balance and coordination.
Power is the ability to move large mass though a set range of motion in short period of time. Productive Power or Applied power is to understand acceleration in movement.
Power, speed and strength have essential coordination, accuracy, agility and balance components.
Functional strength training seeks to address all the related issues of relative power & strength in each session.

Function Strength and Conditioning formats should increase the work capacity across broad time and modal domains and produce transferable adaptation of the above aspects.
If your current S&C format does not address these issues then try the Method.
CrossFit

CrossFit Sydney Max Effort

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






WOD
Shoulder Press
3-3-3-3-3 reps


Record Loads


WOD ENDURANCE

Pick one of the following:

Swim: 1000m at 90% of time trial time

Bike: 20km at 90% of 10km time trial

Run: 5k at 90% of 1.6km time trial


WOD STRENGTH

Snatch
Max Effort

C&J
Max Effort

Front Squat
Max Effort




M.E.(Maximin Effort) Work Outs
Consolidation

Know your Rep max?
Warm Up-> get to your Max Load.
Now complete all 7 singles with as close as possible your rep Max Load.
Rest as long as you need to get the next single.
Coping the Fail?
Not happening?
Reduce the load by 1.5kg until you make the clean single lift.
Continue your singles at the new load.

CrossFit Sydney Short Change

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





WOD
"Micheal"
For Time
3Rds
800m
50 Back extensions
50 Sit Ups



WOD ENDURANCE
Endurance Athletes do CrossFit Endurance WOD 1-3 hours before main site WOD

Tabata: 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Pick one of the following:

Swim: Record distance.

Bike: If you are cycling outside record the distance. If you are cycling on a trainer set wattage to 200 watts and record the distance.

Run: If you are running outside record the distance. If you are running on a treadmill set it to a 12% grade and .5kph slower than your best 5k pace... try to make it through entire Tabata.


WOD STRENGTH

Snatch
60%x1x5

C&J
60%x1x5

Front Squat
65%x1x5






Short Change

Often individuals take the Met Con WODs as a Time based Competitions or races with the fastest time winning.
Sure, let the person beside you motivate you to perform better, but the real goal of recording times is to monitor improvements in efficiency of movement under stress against that individual’s previous time.
When the Fastest Time becomes the overriding goal, the WO and more importantly the quality of the movement suffers. Individuals don’t quite reach the depth they could in the squat, don’t quite top out in the push up, and heaven forbid they even skip "reps.

The WODs are designed to create a training effect (conditioning) by working through a range of movement in good form at a relatively high intensity.
Reduce the range of movement or the quality of the technique in order to maximize the intensity and you will only cheat yourself out of valuable conditioning. The WOD isn’t about winning its about maximizing work capacity. Develop fluid movement through good form and correct ROM, then ratchet up the intensity to work for Personal Best times.

Don’t let this happen to your WOD; don’t short change the training effect in order to beat the gent next to you.

CrossFit Sydney Rest

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







WOD
"Nancy"
For Time

5Rds
400m Run
45kg OHSquat 15 reps


Record overallTime


WOD ENDURANCE

Pick one

Run
5km
Easy

Swim
2km

Bike
40km


WOD STRENGTH

Snatch
75%x1x3

C&J
75%x1x3

Back Squat
90%x1x2

L Sit Prac




Rest Intervals

Regulate the training effect of resistance exercises.
Muscle Relaxation from correct rest periods facilitates ATP re-synthesis via the Creatine Phosphate system creates conditions for improving energy supply.Recovery time aid the functional interaction between motor and autonomic systems during a a routine.Helps facilitates lactate removal and improves muscle oxidative properties.Dynamic stretches during recovery rest periods such as full range of motion swinging preserves elasticity and helps the muscle to relax.

Get your Rest in

M.E. Days Rest >3min between attempts

Met Con
10-45sec between attempts

CrossFit Sydney WOD?

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







WOD
Hang power Clean

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

Record Loads


WOD ENDURANCE
The Tosh
Do intervals as prescribed, and recover the same amount of time as last interval before proceeding to next interval. If you deviate more then 3 sec back down the ladder then you foul.

Pick one of the following:

Swim: 100m rest 100m time, 200m, rest 200m time, 400m, rest 400m time, 200m, rest 200m time, 100m

Bike: 45sec, rest 45sec, 1:30, rest 1:30, 3:00, rest 3min, 1:30, rest 1:30, 45sec

Run: 200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time, 400m, rest 400m time, 200m

Foul: max rep squat

WOD STRENGTH

Snatch
60%x1x4

Clean+Push Jerk+Jerk
70%x1x3

Back squat
80%x2x3


WOD

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

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

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

CrossFit Sydney The Method

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





WOD
"Quarter Gone Bad"

For reps
5 rds
60kg Thruster, 15 seconds
Rest 45 Seconds
+25kg Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

All total Reps and record





WOD ENDURANCE
3-5 hours after Main WOD

Pick one of the following:

Swim: 50m/y, 10” rest,100m/y,30” rest 100m/y,10” rest, 50m/y .Rest 2min repeat ladder. Hold or descend each set of intervals (deviate 5sec per equal set and foul)

Bike: 3x5 mile repeats, best possible average (deviate 20 sec or more on headwind/tail wind and foul), 3min rest between intervals.

Run: 1mile TT then do 2 x 400 holding TT pace for each 400 (deviate slower the TT pace and foul). Rest 2 min 1m to 400 and 1 min between 400’s.

Foul: 1min isometric below parallel squat


WOD STRENGTH

Snatch Heavy Single

C&J Heavy Single

Back Squat
70%x3x5

Record Loads


The CrossFit Method

Diet: nutrition is the fuel for fitness and health

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

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

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

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

CrossFit Sydney Core Strength and Conditioning

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





WOD

For time
Run or Row
10km

WOD O Lift

Snatch
60%x1x5

Power Clean+Push Jerk+Jerk
75%x1x5

Front Squat
90%x1x3


Core Strength and Conditioning

This phrase has a double meaning

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

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

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

CrossFit Sydney SSP

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




WOD
DeadLift
1-1-1-1-1-1-1

Rest >3min between attempts
Record Loads

WOD Endurance

Pick one of the following:

Swim: 4 x 200m best possible average (do not deviate more then 5 sec longer per worst 200 or foul)
1 minute recovery

Bike: 4 x 2min on best possible watt or distance average (do not go 10watts lower or .10m/.16km per worst 2min interval or foul),
2 minute recovery

Run: 4 x 200m + 2 x 400m best possible average 90sec rest per 200, 2min rest per 400 (do not go 2 sec slower per worst 200 and 3 sec slower per worst 400 or foul).
2 minute recovery





Sport Specific Performance

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

Got a Sport?
Then get the CrossFit advantage.

CrossFit Sydney Credo

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





WOD
"Kelly"
For Time
5Rds
400m
30 Box jump 50cm
30 Wall ball 10kg

Record Overall Time taken

CrossFit Sydney's Work Out of the Day Credo

You may talk about Crossfit!
You are not your WOD Time!
You are not your DeadLift Number!
You are not your 5min Snatch!
No One Wins a WO!
You seek Intensity over Duration!
Everyone will experience Attrition!
If the WO was easy you didn't WO!

CrossFit Sydney Foundations

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





WOD

Shoulder Press
1-1-1-1-1
Push press
3-3-3-3-3
Push jerk
5-5-5-5-5

Record Loads


CrossFit Foundations

CrossFit Conditioning seeks to perform the basics of movement correctly, efficiently and at high intensity.

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

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

CrossFit Sydney Relative

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








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

Record Minutes Completed


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 CFT

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





WOD
"CrossFit Total"

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


Add loads together for CFT




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 Rep Max
You are ready.

You have 3 attempts to achieve the best 1 Rep 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 CrossFitSydney)

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 Attempt Your 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 Sydney Prescription

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






WOD
"Gwen"
Clean & Jerk
15-12-9 reps
Rest 3min between Rds

Decide Load and maintain over all Rds
No Regrip,No Dumping
Chalk up, Touch and Go for clean Reps each Rd

Record Load


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

CrossFit Sydney How to do CrossFit?

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






WOD
For Time
5Rds
30 Glute Ham Sit Ups
25 back extensions

Record time Taken



How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.

CrossFit Sydney Power

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








WOD
4Rds
800m 3min Rest

Record Splits



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 Adaptations

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





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

Record Overall Time taken

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.