CrossFit Sydney "Which WOD?"

CrossFit Conditioning
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CFHQ WOD

Run
5km

Record Time



ENDURANCE WOD

Swim: 500m TT rest 3 min, Then 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, Then 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, Then 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, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul

Foul
1min Max rep push Ups


STRENGTH WOD

Muscle Snatch
75%x2x3

Snatch
60%x1x3

C&J
60%x1x3

pull Ups strict
3x Max


How to use the WODs?(Work Out of the Day)

CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

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

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

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

CrossFit Sydney "Power Ratio"

CrossFit Conditioning
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CFHQ WOD

"Jackie"
Row 1000m
50 20kg Thrusters
30 Pull ups

Record time taken



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

Frotn squat
Hevy Single

Snatch
60%x2x4

Rack Jerk
75%x1x3

Ab Roll Outs
3x15



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 "GPP?"

CrossFit Conditioning
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CFHQ WOD

Clean & Jerk
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add weighted vest or t-shirt for drag

Bike: 3 mile Hill climb, Incline between 6-12%

Run: 1.5 mile Hill climb, Incline between 6-12%

C2: 1200m, Damper setting between 8-10

STRENGTH WOD


Muscle Snatch
Heavy Single

Snatch Balance
Heavy single
80%x1x2


C&J
60%x2x3

GHD Sit Ups + 2 Russian Twists
3x 10



General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities. This GPP has implications for any individual who has physical demands placed unpin them with little preparation time.
What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

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

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

CrossFit
Function Intensity Variety

CrossFit Sydney "Growth Hormone"

CrossFit Conditioning
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Fitness@CrossFitSydney.com.au




CFHQ WOD

"Barbara"
5Rds
3min rest between Rds

For Best Interval split
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Record Splits


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

STRENGTH WOD

Back Squat
90%x2x2

Snatch Pull
107%x1x2

Press
80%x3x4

3Rds
20 1 arm DB Power Snatch
20%of BW 10 reps
20 Kipping Pull Ups



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 "An Idea"

CrossFit Conditioning
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Andrew@CrossFitSydney.com.au




CFHQ WOD

Dead Lift
1-1-1-1-1-1-1

Record loads


ENDURANCE WOD

Swim, Bike, Run C2

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

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front squat
Heavy Single

Good Morning
Medium x10x3

L Sits



An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competency.
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 "Body Weight"

CrossFit Conditioning
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Andrew@CrossFitSydney.com.au





CFHQ WOD

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

Record Time Taken


ENDURANCE WOD

Swim, Bike, Run, C2

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!


STRENGTH WOD

Snatch
70%x1x5

Snatch Balance
Heavy Single

5Rds
250m Row
8 pull ups



Body Weight and Strength

In the realm of General Physical Preparedness Training, Strength is always relative to the BW of the Trainee. The focus of a training format is to make improvements of people’s power,strength and work capacity. Training loads must be calculated in relation to the individuals Body mass.
Need Competition? Then choose your sport and apply your strength and power.
The application of that strength or power is what matters in competition and requires skill and agility. Such Aspects are rarely seen trained in Gyms.
CrossFit

CrossFit Sydney " Form"

CrossFit Strength & Conditioning
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Andrew@CrossFitSydney.com.au





CFHQ WOD

For Time
45reps Double Unders
45reps 60kg Squat Clean
45reps Ring Dips
45 reps Double Unders

Record Time taken


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

3 Position Clean ( Floor knee midthigh)
60%x3sets

Push Jerk + Jerk
70%x4sets


For Time
3 Rds
10 sandbag Power Clean + Push Press 50% BW
15 Kipping pull Ups



What about Form?

Form and technique will suffer when going for a best time,however generally it is recommended that beginners concentrate on form and simply allow time to tick by,this will maintain the intensity of the WO in its own right. As your skill level increases then with correct scaling of reps and weights,"For Best Time" can be attempted.However "Best Times" usually accompany repetition's of a WO due to familiarity and improved technique,regardless of whether its an official attempt or not.

CrossFit Sydney

Strength and Conditioning for Every Body
Try the Method
Andrew@CrossFitSydney.com.au





CFHQ WOD

Dead Lift
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

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 20:10x8

STRENGTH WOD

Back Squat
83%x3x5

Snatch DL
110%x3x3

Push Press
80%x5x5


3Sets
1min Rest
Chin Ups
Max reps

Weighted GHD Situps x10


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 "Supplements"

CrossFit Conditioning
For Life For Sport
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Fitness@CrossFitSydney.com.au








CFHQ WOD

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

OR

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


ENDURANCE WOD

Choose ONE Of The Following Sports:

Swim: 200m TT - 1000m TT

Bike: 10 mile TT - 30 mile TT

Run: 1 mile TT - 13.1 mile TT

C2: 500m TT - 5k TT

STRENGTH WOD


Snatch
Max Attempt

C&J
Max Attempt


Front squat
Max Attempt


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 "Happy"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Rds
20MIN
250m Row
21 reps 40kg SDLHP
15 Chin Ups

Record Rds complete and fractions



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
70%x1x4

C&J
70%x1x4

Ab Wheel

3x15




Happiness

Set SMART Goals
Specific Measurable Achievable Relevant Timed
Eat Well Exercise Regularly
Get enough Quality Sleep and rest
Experience Relaxation methods and meditate
Build Positive experiences and relationships
Experience Challenges
Vary routine
Practice appreciation and gratitude

CrossFit Sydney "Core Strength"

CrossFit Conditioning
For Life For Sport
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Fitness@CrossFitSydney.com.au




CFHQ WOD

For Time

5Rds
25 reps 32kg KB Swing
25 GHD Sit Ups
25 Back extensions
25 Knee to Elbows

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

Muscle Snatch
85%x1x2

Snatch
80%x1x3

C&J
80%x1x3

3Rds
Hanging Leg Rise 15
KB Side bend 10 L/R



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 GPP?

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





CFHQ WOD

Back Squat
5-5-5-5-5

Record Loads

ENDURANCE WOD

Swim: 10 x 25m/y all out efforts... Recover 90 seconds and repeat

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

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

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

STRENGTH WOD

muscle Snatch
Heavy Single

Snatch
80%x1x3

C&J
80%x1x3

Front Squat
90%x1

GHD Sit Ups
3x10


General Physical Preparedness = GPP

This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities. This GPP has implications for any individual who has physical demands placed unpin them with little preparation time.
What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

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

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

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
Get Function
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
Get Function
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.