CrossFit Sydney" For Time"

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





CF HQ WOD

For Time
30 MUs

or
120 Chin Ups
120 Dips in sets of 5s

Record Time taken

ENDURANCE WOD


Choose ONE sport and do the following for your distance:

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

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

Run: SC: 2 mile TT, LC: 10k TT, U: 10M TT

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

STRENGTH WOD


Snatch
95%x1x2

C&J
95%x1x2

Front squat
95%x1x2
3x
Hanging leg Rise 5
Plank 1min


"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,load 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 "Adaptations"

CrossFit S&C
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au






CFHQ WOD

"Kelly"
For Time
5Rds
400m
30 Wall Ball
30 Box Jump

Record Time


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 4x(25m/y + 50m/y + 100m/y)
Bike: 4x(1/4mile +1/2mile +1mile)
Run: 4x(100m + 200m+ 400m)
C2: 4x(150m +300m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.


STRENGTH WOD
Snatch
80%x1x3

Clean & Jerk
80%x1x3

For Time
3rds
10 KB Swings
30% BW
10 SBShoulder Cleans
50% BW


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 "Aims"

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




CFHQ WOD

For Time
5 Rds
30 GHD Sit Ups
25 Back extensions

Record time taken


ENDURANCE WOD

Swim: 2 x 500m/y all out sprint. 2 min recoveries. NO PENALTIES
Bike: 2 x 5k holding best possible pace... 2min recoveries. NO PENALTIES. All out sprints
Run: 2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints.
C2: 2 X 1200m with 2 min recoveries... NO PENALTIES. All out sprints

STRENGTH WOD

Snatch
100%x1

C&J
90%x1x2

Front squat
Heavy Single

Over Head Sit Ups
3x10


Aims

The aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.
G Glassman

CrossFit Sydney " Attrition"

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





CFHQ WOD

"Barbara"
For Best Split
5Rds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.


Record Splits


ENDURANCE WOD

Choose ONE Of The Following Sports:
Swim, Bike Run, C2

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


STRENGTH WOD
Snatch
95%x1x2

C&J
95%x1x2

Front Squat
95%x1x2

Hanging Leg Rise
3x10


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 "CFT"

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





CFHQ WOD

"CrossFit Total"

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


Add loads together for CFT


ENDURANCE WOD

Swim: RPE of 15 for 15 minutes... Do not exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
Bike : RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
Run: RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
C2: RPE of 15 for 20 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

STRENGTH WOD

Power Snatch+Snatch
80%x3

Clean +Push Jerk
70%x3


For Time
3 Rds
600m Row
1min Rest



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 "Power"

CrossFit
Try the Method
Andrew@CrossFitSydney.com.au



CFHQ WOD

For Time
15 HSPU (Hand Stand Push Ups)
1 L Sit Chin Ups
13 HSPU (Hand Stand Push Ups)
3 L Sit Chin Ups
11 HSPU (Hand Stand Push Ups)
5 L Sit Chin Ups
9 HSPU (Hand Stand Push Ups)
7 L Sit Chin Ups
7 HSPU (Hand Stand Push Ups)
9 L Sit Chin Ups
5 HSPU (Hand Stand Push Ups)
11 L Sit Chin Ups
3 HSPU (Hand Stand Push Ups)
15 L Sit Chin Ups
1 HSPU (Hand Stand Push Ups)

Record time taken

ENDURANCE WOD


Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.

Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.

Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, do 2x only!

C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.


STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Back squat
90%x2x2

For Time
20-16-12 reps of
Kipping Pull Ups
DB Power Snatch 20% BW


Power

Power is equal to force times the velocity of the muscle action.
Aspects of Power include coordination, strength and muscle size all requiring agility in application.
If power performance is to be maximized within the individual then both Force and Velocity components must be trained effectively and efficiently.

Train for Effect

CrossFit

CrossFit Sydney

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





CFHQ WOD

"Mr Joshua"
For Time
5Rds
400m
30 GHD Sit Ups
115kg DL 15 reps

Record Time

ENDURANCE WOD

Swim, Bike, Run, C2

40:20x5

40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.

STRENGTH WOD

Muscle Snatch
Heavy Single

Snatch
80%x1x5

C&J
80%x1x5

For Time
3Rds
15 Pull Ups
25 Sit Ups

Efficient Training protocols
G. Gregory Haff, PhD, CSCS

Researchers from McMaster University in Ontario, Canada,compared the metabolic and performance adaptation of high intensity sprint interval training with that of traditional interval training. Either a high volume endurance training
group or a low volume sprint interval training group. Both groups performed six training session over two weeks of training. The endurance training group exercised at 65% of maximal aerobic power (~175 w) for between 90-120 min for a total of 6500 kj of work. Th e sprint interval group performed four to six sets of 30 second sprint intervals with a four minute recovery between each set for a total of 630 kj of work.

There were no differences in the physiological adaptations between the two groups. Th e authors concluded that sprint interval training was a very time efficient method for improving endurance which has the potential to induce rapid performance and muscle adaptations which are comparable to endurance training.

CrossFit Sydney "An Idea"

CrossFit Strength & Conditioning
Try the Method
Andrew@CrossFitSydney.com.au



CFHQ WOD

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

Record Loads


ENDURANCE WOD

Choose One Of The Following Sports:
Swim, Bike, Run, C2

Swim: 800m TT

Bike: 20 Mile TT

Run: 10k TT

C2:5k TT

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Front Squat
85%x2x3

Weighted GHD Sit Ups
3x10

KB Side Bends
3x10



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

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Andrew@CrossFitSydney.com.au





CFHQ WOD

Run 10km

record Time

ENDURANCE WOD

Swim, Bike, Run, C2

10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts!
Incline and terrain are your choice.

STRENGTH WOD

Snatch
90%x1x2

C&J
90%x1x2

Front Squat
90%x2x2

K2E
3x10


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 "Movement Efficiency"

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





CFHQ WOD

For Time

10 GHD Sit ups
10 Hip and Back extensions
40kg Thrusters 30 reps
50 pull Ups

30 GHD Sit ups
30 Hip and Back extensions
40kg Thrusters 20 reps
35 pull Ups


50 GHD Sit ups
50 Hip and Back extensions
40kg Thrusters 10 reps
20 pull Ups

Record Time taken


ENDURANCE WOD

Swim, Bike, Run, C2

3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 1 min of max rep push ups

STRENGTH WOD

Power Snatch
Max Attempt

Power Clean
Max Attempt



3Sets

Strict Pull Ups
Max Reps

Knees to Elbows
15 reps




CrossFit :Improving Efficiency of Movement Patterns

Increasing strength and work capacity through CrossFit training increases performance by increasing economy of movement and improving work capacity.
Strength gains through such efficiency then cause aerobic activity to represent a lower level of intensity requiring less active muscle to complete the same amount of work. This lower muscle activity demands less ATP and less O2.

Creating greater neural and physical efficiency of movement and reduces the demands on O2 consumption.

Which means

:Expending less energy and consuming less O2

:Increasing productive work capacity within set time durations

End Result
You get CrossFit

CrossFit Sydney "Specialization"

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





CFHQ WOD

Over head Squat
3-3-3-3-3

record Loads

ENDURANCE WOD

Swim: 12 min @ 95% RPE 18-19

Bike: 30min @ 95% RPE 18-19

Run: 20min @ 95% RPE 18-19

C2: 12min @ 95% RPE 18-19

STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Back squat
85%x2x3

For Time
200m Row
20 Sit Ups
300m Row
30 Sit ups
400m Row
5 Burpees



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







CFHQ WOD


For Time
70kg Power Clean 15 reps
30 ring dips
70kg Power Clean 12reps
24 Ring Dips
70kg Power Clean 9 reps
18 Ring Dips
70kg Power Clean 6reps
12 Ring Dips
70kg Power Clean 3reps
6 Ring Dips

record time taken



ENDURANCE WOD

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6


STRENGTH WOD

Power Snatch
80%x2x3

Power C&J
80%x1+2x3



for Time
3Rds
15 Kippers
10KB Snatch 25%BW


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 "How to do CrossFit?"

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




CFHQ WOD

For Time
30-25-20-15-10-5 reps of
Virtual Shoveling (2okg Bar +20kg Plate over 50cm height
Chin Ups


Record time Taken

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
85%x1x4

C&J
85%x1x4

Friont squat
85%x2x3

GHD Sit up + Russian Twist
3x10




How to do CrossFit?

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

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse high level skills and conditioning that are efficient and effective in application for whatever endeavour you choose.

CrossFit Sydney "Aspects of Fitness"

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




CFHQ WOD

Run
5km

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

Snatch
Heavy Single

C&J
Max Attempt

Front Squat
Heavy Single


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 "M.E.?"

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





CFHQ WOD

Front Squat
5-5-5-5-5

Record Loads

ENDURANCE WOD


Swim, Bike, Run, C2

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

STRENGTH WOD

Snatch Balance +2 OHS
65%x3

Tall Snatch
35%x2x3

Pull Ups
3x Max

Hanging Leg Rises
3x15



What's an M.E. Day?

M.E. stands for Maximal Effort.

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

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

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

Other Slow Lifts Include

Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups

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

CrossFit Sydney "Lactate Threshold"

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




CFHQ WOD

10 Rds
3 Weighted Grip Chin Up +20kg
5 Strict Chin ups
7 Kipping Chin Ups

For weighted pull-ups place a 20kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

ENDURANCE WOD


Swim, Bike, Run, C2

10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
All out efforts! Terrain or incline is your choice.

STRENGTH WOD

Front Squat
Heavy Single

Rack Jerk
80%x1x3

For Time
3Rds
400m Row
10 Box Jumps
5 Clapping Push Ups


Lactate Threshold

What is it?

When the body is at rest or at regular work conditions, your metablolic 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 Word"

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




CFHQ WOD

For Time
4rds
400m
15 HSPU
9m Rope Ascent (no feet)

Record time taken

ENDURANCE WOD

Cover as much distance as possible.

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min


STRENGTH WOD

Muscle Snatch
70%x3x3

Clean +Push Jerk+ Hang Clean+Jerk
60%x3

For Time
3Rds
200m
20 Kipping Pull Ups


Spreading the Word

The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.
G Glassman

CrossFit Sydney "Experience!"

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




CFHQ WOD

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

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:
Swim: 4x(25m/y + 50m/y + 100m/y)

Bike: 4x(1/4mile +1/2mile +1mile)

Run: 4x(100m + 200m+ 400m)

C2: 4x(150m +300m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.
Foul if you miss your interval time on any one of the intervals.
Foul = Bottom to Bottom Tabata squats. hold at bottom for 10sec.

STRENGTH WOD

Back squat
90%x2x2

Snatch pull
107%x1x2

Press
80%x4x4

Weighted GHD Sit Ups
3x10

Russian Twists
3x20



Ode to the People who Do.

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt

CrossFit Sydney "What is CrossFit?"

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






CFHQ WOD

Dead Lift
3-3-3-3-3

Record Loads


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


GH Raise
3x10


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 Sport!
We are not a Knitting Group!

CrossFit Sydney "Isolation?"

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





CFHQ WOD

"Murph"
For Time

1.6km
100 Chin Ups
200 Push ups
300 Squats
1.6km

Record time taken


ENDURANCE WOD

Do CFHQ WOD

STRENGTH WOD

Front squat
80%x3x5

Snatch Pull
105%x2x3

Rack Jerk
Heavy Single


For Time
3 rds
500m Row
30 Sit Ups
10 Box Jumps

Isolation Equipment for Functional performance based training Methods?

“The use of machines that buttress joints and restrict
range of motion at specific joints not only retard the
various levels of motor learning required for optimal
functional performance, but can encode patterns
that are directly detrimental to both performance and
the avoidance of injury.”

Stuart McGill

CrossFit Sydney "What's it all about?"

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

Thank You for all the support in 08

Happy New Year and all the best for 2K9!!!





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

Swim, Bike, Run, C2

Cover as much distance as possible in each of the specified time intervals.

6min TT

3 min rest

4 min TT

2 min rest

1min TT

30 sec rest

30 sec TT

15 sec rest

15 sec TT


STRENGTH WOD


Muscle Snatch
65%x3x3

Power Clean +Clean +Jerk
65%x4

For Time
20-15-10 reps
KB Swings 35% of BW
Kipping Pull Ups



What's it all about?

CrossFit is about Movement

CrossFit is about Challenge

CrossFit is Learning New Skills

CrossFit is about Application

Crossfit is Transformation

CrossFit is Difficult

CrossFit is about Metal& Physical Adversity

CrossFit is Doing Not Talking

CrossFit is Addictive

CrossFit Sydney "Growth Hormone"

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






CFHQ WOD

Shoulder Press
1-1-1-1-1

Push press
3-3-3-3-3

Push Jerk
5-5-5-5-5

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:
Swim: 500m TT rest 3 min, hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul

Bike: 3 mile TT rest 3 min, hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul

Run: 1 mile TT rest 3 min, hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul

C2: 2000m TT rest 3 min, hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep push ups

STRENGTH WOD


Back Squat
87%x2x4

Snatch DL
118%x2x3

Push press
85%x4x5

Bent Row
80%x4x5

Hanging Leg Raise
3x15


Growth Hormone

1.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 "The Heavy Single"

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




CFHQ WOD

"Micheal"

For Time
3Rds
800m
50 Back extensions
50 Sit Ups

Record Time taken


ENDURANCE WOD

All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8


STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front squat
Heavy Single


Planks
5x
Alternating 30sec on 15 off
Front
Lateral L/R


The Heavy Single

Represents not a 1 Rep Max test but a ramp up to a high weight (90% or >)for a quality single depending on your abilities for that day.
Use these days to work quality form and intelligent ramp up procedures for 1 Rep Max days
Set your rest and work your set position,reaffirm your confidence with a significant load.

Work up to your heavy single by either working 5 reps to 3 reps to 2 reps to Single
Continue your Single for the required Sets
Do not push to a Fail,keep in the 90% zone of your 1RM this is not the day for a new 1RM

Heavy Singles can be compromised by your previous days training so don't have your expectations set too high

Remember this is training not Test or Comp Day

CrossFit Sydney "Metabolic Stress"

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







CFHQ WOD
For Rds
20 min
40kg Thruster 5reps
40kg Hang power Clean 7reps
40kg SDL HP 10 reps

Record Rds Complete and fractions

ENDURANCE WOD

CFE choose ONE sport for the following:

Swim: 800m TT

Bike: 12m TT

Run: 5k TT

C2: 2k TT

Post time...


STRENGTH WOD

Power Clean
75%x2x3

Overhead squat
Heavy single->80%x2x2

For Time
3Rds
100m Sprint
15 Kipping pull ups


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 "Core Strength and Conditioning"

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






CFHQ WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Record time Taken

ENDURANCE WOD

All sports: Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8 nothing else!

Swim: Use a pool or open water

Bike: * Out of the saddle the entire 4 min* 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

Post total distances for tabata...

STRENGTH WOD

Front squat
75%x3 81%x1 77%x3 80%x1 79%x3


Snatch pull
103%x3x3

Rack Jerk
Heavy Single
90%x1 85%x1x2

For Time
3Rds
10 Sand bag half moons
10 clapping push ups


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 "Aspects of Fitness"

CrossFit S&C
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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au







CFHQ WOD

"Cindy"
20min
For Rds
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
20min
For Rds
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

ENDURANCE WOD

Tempo, 90% of you best TT time for you specific distance:

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

Bike: SC:10miles LC: 15miles U:20miles

Run: SC: 2mile LC:5k U:15k

C2: SC: 3k LC:5k U:8k

STRENGTH WOD

Back Squat
85%x3x5

Clean DL
115%x3x5

push press
83%x5x5

Weighted GHD Sit Ups
3x6 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 "The CrossFit Method"

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






CFHQ WOD

For Negative Splits
4Rds
800m
3min Rest

Record Splits



ENDURANCE WOD

Swim, Bike, Run, C2

3x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min.

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

Foul = 2 min Isometric Squat hold.



STRENGTH WOD

Snatch
heavy Single

C&J
Heavy Single

Back Squat
Heavy single

Ab Wheel
3x15


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 "Exposure to Experience"

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



CFS likes Nuetral Grip Chin Up Bars :)
35mm and 30mm Got Grip?




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

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

powewr Snatch
75%x2x3

Snatch Balance
Heavy Single
80%x2x2

For Time
5Rds
8 kipping Chins
200m Row


Experience

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt

CrossFit Sydney "How to do CrossFit?"

CrossFit S&C
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au



CFHQ WOD

20min
For Rds
400m
15 L Sit Chin Ups
15 Hip Extensions

Record Rds completed and fractions

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

Front squat
(70%x3->75%x2->80%x1)x3

Snatch Pull
100%x3x3

Rack Jerk
1 Push Jerk+1Split Jerk
Work to Heavy Single Split Jerk

For Time
3Rds
15 KB DLHP 30% BW
20 KB 1 arm Snatch 25% BW


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 "Attrition?

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au



Box Transformed



CFHQ WOD

Split Jerk
1-1-1-1-1-1-1

record loads

ENDURANCE WOD


All sports do: 30:20x8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8

STRENGTH WOD


Mid Hang Snatch
60%x3x3

2 position Clean (Floor mid thigh)+2 Jerk
60%x4sets

For Time
10-16-20reps of
KB Swing 30%of BW
KB Clean + 2 Push Press (L/R) 30%of BW


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



1st Australia CF Gymnastic Cert




CFHQ WOD


For Time
5Rds
125kg DL 5reps
10 Burpees


Record time taken



ENDURANCE WOD

Swim, Bike, Run, C2

2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
There are no fouls, and there is no pacing. This interval set is to be done as close to all out as possible... Post distances per round.

STRENGTH WOD

Snatch
80%x1x3

C&J
85%x1x4

Front Squat
85%x1x5



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 "Chasing the Power Ratio"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

Run or Row
10km

record time taken


ENDURANCE WOD

Choose ONE of The Following Sports:

To be done at 85% of best time for the given distance or at RPE

Swim: SC: and LC: 500m, U: 1000m
Bike: SC:12m, LC: 25m, U: 30m
Run: SC: 5k, LC: 10k or 10m, LC: 13.1m
C2: 8k

STRENGTH WOD

Back Squat
83%x3x5

Snatch DL
110%x3x3

Push Press
805x5x5

Pull Ups strict
6-8-10 reps x2

Weighted Sit ups
3x10



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 "Foundations"

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





CFHQ WOD

For Time
3Rds
50 50 cm Box Jumps
85kg DL 21 reps
30 Chin Ups

Record time taken

ENDURANCE WOD

Choose ONE of the Following sports:

Swim, Bike, Run. C2

45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on



STRENGTH WOD

Snatch
80%x1x3

C&J
80%x1x3

DL
70%x3x5

TGU
3x5 L/R



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

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






CFHQ WOD

"Nasty Girls

For time
3Rds

50 squats
7 MUs
10 60kg Hang Power Clean

Record Time Taken

ENDURANCE WOD

Swim, Bike, Run, C2

3 Rounds of:

1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups


STRENGTH WOD

Snatch
60%x2x3

Power Clean & Jerk
70%x2x3

3Rds
10KB Swing 30%BW
10 DB Push Press 20% BW




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 "WOD?"

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





CFHQ WOD

"Annie"

For Time
50-40-30-20-10 reps

Double-unders
Sit-ups

Record Time

ENDURANCE WOD

Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 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

Back squat
75%x2x3

2 Sand Bag clean to shoulder + 2 lunge x4

Chin Ups
3x 5 strict

L Sit Holds



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
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

C&J
1-1-1-1-1-1-1

Record Loads

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

Snatch
75%x1x3

C&J
75%x1x3

GH Sit Ups
3x10





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.

CrossFit Sydney Functional Strength& Conditioning

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






CFHQ WOD

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Record Time Taken

ENDURANCE WOD

CFE choose ONE sport for the following

Swim: 10 x 50m on 1 minute

Bike: 8 x 1/4 mile on 1 minute

Run: 8 x 200m on 90 seconds

C2: 8 x 250 on 90 seconds

STRENGTH WOD

Snatch
80%x1x3

C&J
80%x1x3

TGU
3x5 L/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