CrossFit Sydney "Hard Bits"

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





CFHQ WOD

For Time
10 Rds

12 Burpees
12 Pull Ups

Record Time taken

ENDURANCE WOD

Swim, Bike, Run, C2

10:20 x 16

10 seconds on 20 seconds off for 16 rounds:

STRENGTH WOD

Muscle Snatch
Work to a heavy Single

Snatch 2 Position (Floor Mid Thigh)
70%x2sets

Clean 2 position (Floor Mid Thigh) + 2 Push Jerk
70%x2 sets

Squat
70%x3x5

Nuetral Grip Strict Chin Ups
5x5
30sec 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 "AMRAP"

CrossFit Conditioning
Cook&Phillip Aquatic Centre CBD
Personal Training Group Sessions Equipment
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

20min
For Rds
45kg Thruster 5 reps
45kg Hang Power Clean 7 reps
45kg SDL HP 10 reps

Record Rds completed and fractions

ENURANCE WOD

Time Trial

Swim: 20 min

Bike: 40 min

Run: 40 min

C2: 20min

Cover as much distance as possible.

STRENGTH WOD

Back squat
85%x3x5

Clean DL
115%x3x5

Push press
83%x4x5

Pull Ups
3x Max



(Time) For Rds
AMRAP ( As Many Rds as Possible)

“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 Work Outs.
So Jump in and enjoy a new method of attrition.

CrossFit Sydney "Aspects of Fitness"

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




CFHQ WOD

For time

50 Box jump,50cm Box
50 Jumping pull-ups
50 Kettlebell swings,16kg KB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg BB
50 Back extensions
50 Wall ball shots, 10kg Ball
50 Burpees
50 Double unders

Record Time Taken

ENDURANCE WOD
240 seconds / 4 minutes on:120 seconds / 2 minutes off x 3...

3 rounds of 4 minutes all out and 2 minutes rest between each of the 4 minutes.

STRENGTH WOD


Snatch
Work to a heavy single

C&J
Work to a heavy single

Back squat
90%x1x5

Chin Ups
3x Max Reps 3 min R

Windmills
3x5 L/R



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 What is CrossFit??

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





CFHQ WOD

Cindy
20min for Rds
5 Chin Ups
10 push Ups
15 squats

or

Mary
5 HSPU
10 pistol Alternating
15 Chin Ups

Record Rds completed and fractions


ENDURANCE WOD
Swim: 800m @ 90%

Bike: 15 miles @ 85%

Running: LC or less: 5K 85% U: 10K

C2: 3K @ 85%


STRENGTH WOD

Front Squat
70%x3->75%x3->80%x1

Snatch Pull
100%x3x3

Rack Jerk
work to a heavy single
->85%of single x1x2

Dead Lift
90%x1x3



What is CrossFit?

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

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

CrossFit Sydney "Credo"

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








CFHQ WOD

For Time
60kg Squat Clean 10 reps
50 GHD Sit Ups
60kg Clean 8 reps
40 GHD Sit Ups
60kg Clean 6 reps
30 GHD Sit Ups
60kg Clean 4 reps
20 GHD Sit Ups
60kg Clean 2 reps
10 GHD Sit Ups


Record Time



ENDURANCE WOD

Swim: Use a 10lb Vest or weight and do 10 x 25m/y all out sprints... Recover 90 seconds and repeat

Bike: Use a 30lb Vest or weight and do 3 x 3 Miles all out sprints... Recover 5 min and repeat

Run: Use a 20lb Vest or load and do 3 x 1K all out sprints... Recover 5 min and repeat

C2: Use a 20lb Vest or load and do 3 x 1K all out sprints... Recover 5 min and repeat

STRENGTH WOD


Muscle Snatch
Heavy Single

3 position Snatch
(Floor, Knee, mid thigh)
65%x3

3 Position C&J

65%x3



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 "Chipper?"

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




CFHQ WOD

Deadlift
3-3-3-3-3-3-3

Rest 3-5min between attempts

Record Loads


ENDURANCE WOD

All sports: 30:20 x 8 nothing else! 30 seconds on 20 seconds off.

Swim: Use a pool or open water.

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

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!

C2:Row 30:20x8


STRENGTH WOD

BACK SQUAT
83%x3x5

Snatch Grip DL
110%x3x3

Push Press
80%x5x5

Pull Up
5x5


Chippers

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

The solution is to "Chip" away at the volume in small units that do not see you go to failure or deteriorate the technique of the movement.
Decide on a Rep scheme that you can achieve in good form
Set small timed breaks or "walk aways" between the designated reps.
Accumulate the reps until complete.
Don't Give Up

Start Chipping.

CrossFit Sydney "Power Ratio"

CrossFit Conditioning
Try the Method
Personal Training Sport or Goal Specific Sessions Available
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

For Time
7 Rds
35kg Shoulder Press 21 reps
Back extensions 21 reps

Record Time taken


Endurance WOD

CFE do ONE of the following for your DISTANCE at-90% of best time for distance (if you don't

have this, go off of Perceived Exertion). Swim is a Time Trial!

Swim: SC: 500m TT, LC: 800m TT, U: 1000 TT

Bike: SC: 12M, LC: 20M, U: 30M

Run: SC: 5k, LC: 10k, U: 13.1m

C2: SC: 2k, LC: 3k, U: 5k


STRENGTH WOD

SNATCH
70%X1X4

C&J
70%X1X4

Front Squat
80%x1x4





Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work/Time
Work = Force x distance

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

CrossFit Sydney"WOD?"

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






CF HQ WOD

Mr Joshua

5 Rds
400m
30 GH Sit ups
15 DL 115kg

Record Time taken

ENDURANCE WOD

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

Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

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

C2: 3 x 1k repeats not deviating more then 5 seconds. 2 min recoveries.

Foul If you deviate more then specified

Foul: 20 pistols (10 each side)

STRENGTH WOD

Snatch
80%x1x2

C&J
80%x1x2

Back Squat
70%x3x5

Ring Lever Prac


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 "Short Change"

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






CFHQ WOD

Weighted Chin ups
1-1-1-1-1-1-1

Rest 3-5min between attempts

ENDURANCE WOD

Choose ONE of the following sports: Goal is to use maximum effort for 1 min interval.

Swim, Bike Run, C2

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

STRENGTH WOD

Power Snatch
80%x1x3

Power Clean+Jerk
80%x1x4


Back squat
70%x5x3

Ab Roll out
3x20




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 "Anaerobic Adaptations"

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








CFHQ WOD

"Nicole"
20min For Rds

400m Sprint
Max Chin Ups

Record Rds and Reps


ENDURANCE WOD

Swim: 10 min @ 80% RPE

Bike: 30 min @ 80% RPE

Run: 20 min @ 80% RPE

C2: 15 min @ 80% RPE

STRENGTH WOD

Snatch
75%x1x3

Clean
85%x1x5

Rack Jerk
90%x1x3

K2Elbows
3x10
Strict



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 M.E.?

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






CFHQ WOD
For Time
30-20-25-10-5 reps
of
Vitual Shoveling M 20kg Plate Female 10kg Plate
Push ups

Record Time Taken


ENDURANCE WOD

Run
5x
400m 2min Recovery
10 sec bracket in Split

Cycle
4x 800m
2min Recovery

Swim
5x 200m 1min Rest
10 Bracket on Splits

C2
5x 500m 2min R
10 sec bracket splits


STRENGTH WOD

Snatch

80%x1x2
70%x1x3
80%x1x1

C&J

80%x1x5

Front/Lateral Planks
3 Rds
1 min each Plane Nil R



M.E.(Maximal Effort) Work Outs
Consolidation
7x Singles ->1-1-1-1-1-1-1
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 "GPP"

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




CFHQ WOD

"ISABEL"

For Time

Snatch
30reps
BS or 20kg or 45kg or 60kg

Drop and Regrip Loaded Bar weights

record Time taken

ENDURANCE WOD

5 min on : 2:30 min off, 6 min on: 3 min off, 7 min on : DONE!

Calculate total distance...

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Front Squat
85%x1x4

Pull Ups
3x10
Add vest/ weight if 10 reps is easy


General Physical Preparedness

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

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

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

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

CrossFit Sydney "Fit?"

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






CFHQ WOD

For time:
50 Box jump, 50cm
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press,20kg BB
50 Back extensions
50 Wall ball shots,10kg Ball
50 Burpees
50 Double unders

Record Overall Time


ENDURANCE WOD

5 min on : 2:30 min off, 6 min on: 3 min off, 7 min on : DONE!

Calculate total distance...


STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Front Squat
90%x1x3


Fit or CrossFit?

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

CrossFit Sydney "Progression"

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






CFHQ WOD

Run
5km

Record Time

ENDURANCE WOD

30:20 x 8= 30 seconds on 20 seconds off.

Swim: Use a pool or open water.

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

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!

C2:



STRENGTH WOD

Muscle Snatch
Heavy Single

Snatch
80%x1x3

C&J
80%x1x5

Ab Roll out
3x15





Ongoing Incremental Progression

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

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

CrossFit Sydney " Foundations"

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







CFHQ WOD

"Grace"
For Time
30 Reps
60kg or 45kg or 30kg or BS
C&J

record load and time taken


ENDURANCE WOD

Swim: SC: 300m. LC: 500m, U: 800m

Bike: SC: 15km , LC: 30km , U: 50km .

Run: SC:2.4km , LC: 5k , U: 10k

C2: 5k

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Back squat
90%x2x3




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 "Lactate Threshold"

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





CFHQ WOD

"Micheal"
For Time
3Rds
800m
50 sit ups
50 Back extensions

Record time Taken


ENDURANCE WOD

Swim: Bike: Run: C2

3x of the following ladder. End with the 1 min rest before starting the next round.

20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.

STRENGTH WOD

Snatch
60%x1x5

C&J
80%x1x5

Front Squat
90%x1x3

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 "The Basics"

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





CFHQ WOD

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

Record Time taken

ENDURANCE WOD

CFE do ONE sport and the Strength Recovery

Swim: 6 x 50m 3-5 sec slower then best avg for distance. Recover 30 sec and repeat

Bike: 6 x 1/4M @90% of best avg. Recover 1 min and repeat

Run: 6 x 200m @ 90% of best avg. Recover 1 min and repeat

C2: 6 x 250m @ 90% of best avg. Recover 1 min and repeat

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell 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.

STRENGTH WOD

Back Squat
80%x2x5

Front Squat
80%x2x5

Rack Jerk
70%x1x5


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 Chasing the Power Ratio

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





CFHQ WOD
"The Chief"
5 Intervals 1min rest
of
As many Rds as possible in
3 min of
60kg Power Clean 3 reps
6 Push Ups
9 squats

Record rds completed in each 3min Interval


ENDURANCE WOD

chose ONE sport

Swim: 4km TT

Bike: 50km TT

Run: 4 x 5k TT... Deviate no more then 2 min from slowest 5k. Recover 5-15 min between efforts

C2: 3 x 2k TT... Deviate no more then 30 seconds from slowest 3k. Recover 4 min between efforts.



STRENGTH WOD

Snatch
Max Effort 1RM

C%J
Max Effort 1RM

Back Squat
Max effort 1 RM

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 Core Strength and Conditioning

CFHQ WOD

Hero Work Out of your Choice


ENDURANCE WOD

Do ONE of the following for your DISTANCE at-90% of best time for distance (if you don't have this, go off of Perceived Exertion). Swim is done as a Time Trial!

Swim: SC: 500m TT, LC: 800m TT, U: 1000m TT

Bike: SC: 12M, LC: 20M, U: 30M

Run: SC: 5k, LC: 10k, U: 13.1m

C2: SC: 2k, LC: 3k, U: 5k

STRENGTH WOD

Over head Squat
Work to a heavy double

Front Squat
Heavy Single->90%x1x4

Rack Jerk
Heavy Single
->90%x1x4



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 Endurance

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




Pose Form



CFHQ WOD

Run 3km

Record Time

ENDURANCE WOD

Swim: 3 x (50m/y + 100m/y + 200m/y)

Bike: 3 x (1/2 mile + 1 mile + 2 miles)

Run: 3 x (200m + 400m + 600m)

C2: 3 x (250m + 500m + 700m)

Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc.

STRENGTH WOD

Back Squat
90%x2x4

Clean
80%x1x4

Rack Jerk
75%x2x4





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 Speed of Contraction

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






CFHQ WOD

"Fight Gone Bad!"

For Rep Count
3Rds
1min each Station
1min Rest between Rds
Wall-ball, 20 pound ball, 3m target (Reps)
Sumo deadlift high-pull, 35kg(Reps)
Box Jump, 50cm box (Reps)
Push-press, 35kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


ENDURANCE WOD

3 x (2 min on / 2 min off + 2 min on / 1 min off)... next 2 min begins after 1 min rest.

STRENGTH WOD
Back Squat
70%x3x5

Hang Snatch
80%x1x3

Clean &Jerk
80%x1x4




Speed of Muscular Contraction


The Speed of muscular contraction is not determined by the simple synthesis of different motor capacities(strength,velocity or endurance).The increase of the speed of muscle contraction as a result of training is obtained through the increase of the following
:motor neuron impulse
:sacroplasmic hypertrophy
:power and capacity of energy providing mechanism
:functional supporting physiological systems of the organism
:through effective utilization of the motor potential of athlete assured by the appropriation of more expedient biomechanics of movement.

CrossFit Sydney The Basics of Strength

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






CFHQ WOD
"Linda"

For Time
10-1 reps of
DL BW+1/2
Bench press BW
Clean 3/4 BW

Record Time Taken

ENDURANCE WOD

Swim: 500m TT

Bike: 20k TT

Run: 5k TT

C2: 2k TT

STRENGTH WOD


Snatch
Heavy Single

C&J
Heavy Single

Front squat
Heavy Single

Core
3Rds
Reverse Hypers
GH Sit Ups






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 The Difference

CrossFit
Strength&Conditioning
Fitness@CrossFitSydney.com.au



CFHQ WOD

DL
3-3-3-3-3

Rest >3min
Record Loads

ENDURANCE WOD

Choose ONE Sport

10 x 60:60

STRENGTH WOD



C&J
80%x1x5

Snatch
70%x1x5

Front Squat
85%x1x5





The Difference

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

The only downside of training CF is that you can’t go into a “Globo Gym” anymore without wondering how someone could take 300 sq. m. of space, $100,000 of budget and still come up with something that is completely useless as a means of getting in shape. Give a CF’er a chinning bar, a piece of floor and something heavy, and you’ll get “elite fitness” in no time."

Tommmy

CrossFit Sydney WOD?

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





CFHQ WOD

Back Squat
3-3-3-3-3

Rest >3min Between attempts

Record Loads


ENDURANCE WOD

Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8

Swim: Use a pool or open water

Bike: ** Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts 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. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Row 20:10 x 8

STRENGTH WOD

Front Squat
80%x3x5

Over Head Squat
Heavy Single

Snatch Grip DL
Heavy Single
90%x1x4

Weighted Chin Ups
25%(of BW)x3x5


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 "Rest"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

Push Jerk
3-3-3-3-3

Rest 3-5min

record Loads

ENDURANCE WOD

Choose ONE of the following:

Swim: 20 Min TT

Bike: 60 Min TT

Run: 60 Min TT

C2: 20 Min TT

STRENGTH WOD

Muscle Snatch
80%x1x3

Push Jerk +Jerk
60%x2+1x3

Back squat
60%x5x5

Core
Explosive

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 Foundations

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



CFHQ WOD

Weighted Chinups
1-1-1-1-1-1-1

Rest 2-5mins

Consolidate or pyramid up to a new PB

Record Loads


ENDURANCE WOD

Max distance possible, choose ONE sport only,

Swim,Bike,Run or C2

4x(5 min w/3min recovery between intervals)

Foul if you get slower or loose distance on each round.

Foul: 2 min of max rep push ups.


STRENGTH WOD

Back Squat
87%x2x5

Snatch Dead Lift
120%x2x3

Push press
85%x3x5

Pull Ups
3x10
2min R

O A KB Glut Ham Sit Ups
3x5 L/R

Side Bends
3x 10
heavy KB



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 "Attrition"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

For Time
4rds
400m
2min rest

Work for Negative Splits

Record Times

ENDURANCE WOD

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

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

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

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back squat
Heavy Single

Core
Isometric




Attrition

The CrossFit method places individuals into routines that impose pressure to perform against time or loads. Tasks are set, and the goal is to complete them in best time, best form, best load possible. At some stage regardless of previous experience, fitness levels etc, attrition sets in.

Attrition and fatigue cause people to access more then just muscular actions. You will have to "Dig Deep" and put some mental determination into the task at hand. This psychological effect can be just as important as the effect of the routine on your CV System.
There are times in sport and life that individuals are placed in situations that are uncomfortable, difficult perhaps dangerous and regardless of experience, aptitude or intelligence you will have to grit it out or quit.
Rarely in Gym based fitness programs is there this type of necessity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom. CrossFit brings that to your gym routine and beyond.
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

CrossFit Sydney GPP?

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au






CFHQ WOD

"Nasty Girls"
For Time
3 Rds
50 Squats
10 60kg Hang power Cleans
7 Muscle Ups

Record time taken


ENDURANCE WOD

CFE choose ONE sport and ONE distance: 16 RPE (Rate Perceived Exertion)

Swim: SC: 500m, LC: 800m, U: 1000m

Bike: SC: 12M, LC: 20M, U: 30M

Run: SC: 5k, LC, 2 x 5k (5-10 min recoveries), U: 3 x 5k (5 - 15 min recoveries)

C2: SC: 2k, LC: 2 x 2k (5 min recoveries) U: 3 x 2k (5 min recoveries)

STRENGTH WOD

3 Position Snatch
70%x3

Snatch Balance
Heavy Single->85%x1x3

Snatch Grip DL
Work to Heavy Single->90%x1x3

Pull Ups Strict Pronated
3x Max

Ab Roll Outs
3x15


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 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 efficient movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit
Function Intensity Variety

CrossFit Sydney "Core Strength and Conditioning"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au



CFHQ WOD

For Time
30 Handstand Push Ups
40 Chin Ups
50 24kg KB Swings
60 Sit Ups
70 Burpees

Record Time Taken

ENDURANCE WOD

All Sports do the following:

Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest... Report total distances each round


STRENGTH WOD
Front Squat
77%x3x5

Snatch Pull
110%x3x5

Clean DL
120%x1x3

Rack Jerk
Work to a Heavy Single
->85%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 The CrossFit Method?

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




Pose Seminar Sydney




CFHQ WOD

Front squat
10-10-10-10-10

Record Loads

ENDURANCE WOD

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

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

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

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

Foul If you deviate more then specified

Foul: 20 pistols (10 each side)

STRENGTH WOD

Power Clean+Push Jerk
75%x2x4

Snatch pull
110%x2x3

Drop Snatch
work to a heavy Single

Back Squat
65%x5x3


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 "Functional Strength& Conditioning"

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








CFHQ WOD

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

If you have a 10kg Vest wear it!

Record Time Taken

ENDURANCE WOD

Choose ONE of the following sports:

Swim: 500m TT

Bike: 15 km TT

Run: 2.4km TT

C2: 1500m TT


STRENGTH WOD

Back Squat
85%x3x5

DL
Heavy Single->90%x1x3

Push press
80%x3x3

Chin Ups
3x Max
1min R

GH Sit Ups
3x15
30 sec R


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 "Adaptations"

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







CFHQ WOD

For Time
800m
21 rep 45kg Shoulder Press
800m
21 45kg Push Press
800m
21 45kg Push Jerk

Record Time Taken

ENDURANCE WOD

Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 3 sec of each other) + 2 x 200m/y (1 min recovery, holding within 4 sec of each other)

Bike: 4 x 5k holding best possible pace. Not slowing more then 5sec in even/odd directions if outside. 2min recoveries.

Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 4 sec. 2 min recoveries

C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries
Foul if you deviate from best interval:

Tabata isometric squats 20:10x8: Hold bottom postion for 20sec, then 10 sec of squats

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back Squat
Heavy Single

Core
High Volume






Adaptations

Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity.

CrossFit Sydney "How to do CrossFit?"

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





CFHQ WOD

"Angie"
100 Chin Ups
100 Push ups
100 Sit Ups
100 Squats

Record Time Taken


ENDURANCE WOD

Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT

Bike: SC: 12M TT, LC: 20M TT, U: 30M TT

Run: SC: 5k TT, LC: 10k TT, U: 10M TT

C2: SC: 2k TT, LC: 3k TT, U: 5k TT

STRENGTH WOD

Tall Snatch+2 Snatch Balance
Work to a Heavy Single->85%x1x3

Hang Power Clean
75%(of Clean)x2x3

Back Squat
80%x1x5

Chin Ups
5x5
Min rest


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 preparatory base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavor you choose.

CrossFit Sydney Supplements

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






CFHQ WOD

"Helen"
For Time
3Rds
400m
21 24kg KB Swings
12 Pull Ups

Record time taken

ENDURANCE WOD

All Sports: Goal is to use maximum effort for 2 min interval.

120:60 x 6 or 2 min on 1 minute off x 6

Post total distance!

STRENGTH WOD

Front Squat
70%x3x5

Snatch Pull
100%x3x3

Rack Jerk
85%x1x3



Supplements

Supplements are just that, a supplement to your food intake.
It is wise to first clean up your lifestyle and dietary influences before embarking (and dropping a load of cash) on a large intake of isolated vitamins minerals and amino acids.
On achieving a reasonable diet that applies to your lifestyle you should then honestly access your goals with regards to fitness and health.
Many supplement have specific results and should only be used for narrow range of goals. Either way supplements will work best applied on top of a clean diet and lifestyle practices. They are not a crutch or band-aid method.

Do you have specific sports related goals?

Are health, vitality and enjoyment of a variety of pastimes important?

Are your goals competition based or body image based?

If you have sport specific goals then supplements should be based around aiding performance mainly in the form of recovery from training sessions.

If however your goals are for increased muscle mass then recovery and maximizing calorie intake will be an over riding goal of your diet and supplement choice.

If health and vitality are the primary objectives then perhaps consider concentrating on a clean diet, meditative and relaxation practices to produce the results.

Approach Supplements cautiously for sake of your wallet and your health, after you have attempted to clean up your diet and lifestyle practices. Realistically access your goals and research objectively as possible the available aids that are compatible with your goals.
What you require may not be just a pill or powder.

CrossFit Sydney Lactate Threshold?

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




CFHQ WOD

Deadlift
1-1-1-1-1-1-1

Record Loads



ENDURANCE WOD

The 1 Minute Hell

3 + Hours after CrossFit Main Site WOD

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... 1 min on, 20 sec off, until you finish with 1 min on, 50 sec off, 1 min on.

STRENGTH WOD

Snatch
70%x1x5

Tall Clean+Push press +Push Jerk
50%x2x5

Front squat
65%x5x3


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 Prescription

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






CFHQ WOD

"Tabata Something Else"
32 continuous intervals of 20 work 10 sec Rest
Chin Ups 8 Intervals
Push Ups 8 Intervals
Sit Ups 8 Intervals
Squats 8 Intervals

Record Total Reps




ENDURANCE WOD


Choose ONE of the following sports.

Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8

Swim: Use a pool or open water

Bike: ** Out of the saddle the entire time:Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts 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. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Row 20:10 x 8


STRENGTH WOD

Back squat
80%x3x5

Snatch DL
120%x3x3

Push Press
80%x3x5

Chin Ups
5x5





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 The Impact of Metabolic Stress on Hormonal Responses and Muscular Adaptations

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au









CFHQ WOD

For Time

21-15-9 reps of

60kg Thruster
Muscle Ups

Record Time Taken



ENDURANCE WOD

Choose ONE of the following sports:

Swim, Bike, Run. C2

All out efforts:

3 rounds, 2 min total rest between rounds

30 sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 sec on 15 off ,30 sec on 10 off ,30 sec on 5 off 30 sec on Rest.


STRENGTH WOD

C&J
Work to a Heavy Single
90%(of Heavy Single)x1x2

Snatch
Work to a Heavy Single
90%(of Heavy Single)x1x2

Back Squat
90%x1x3




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 "Aspects of Fitness"

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





CFHQ WOD

For Time
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Record Time Taken

ENDURANCE WOD

Choose ONE of the following:

All times are at Time Trial effort.

Swim: SC:10min LC:15min U:20min

Bike: SC:20min LC:30min U: 1hr

Run: SC: 20min LC:30min U: 1hr

C2: SC: 10min LC: 15min U: 20min



STRENGTH WOD

Front Squat
75%x3x4

Snatch Pull
90%x4
95%xx3
100%x2

Push Press
75%x5x5


Nuetral Grip Strict Chin Ups
5x5




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.