CrossFit Sydney "Specialization"

CrossFit Conditioning
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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.

CrossFit Sydney "Aspects of Fitness"

CrossFit S&C
Get Function
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
Get Function
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.