Chasing the Power Ratio

Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work over Time

Work = Force x Distance

Condition = To Modify by Training

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.

The benefits of Maximizing Power Ratio
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.

In order to train for sport or life’s physical tasks the chase to maximize the Power to Mass ratio should be a goal for all.

Why Chase?
Power is elusive, it requries ongoing conditioning or its elements will decline in effectivness.

Crossfit seeks to condition the Power, Relative Strength, Aerobic and Anaerobic capacity of each individual in relation to function within their chosen environment.

Try it Out

Test your metal at a Suffer.

Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrosfitSydney's Suffer.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.
Want One to One training in Crossfit during the Week.
Talk to us.
Contact crossfitsydney@yahoo.com.au

Crossfit Sydney's Suffer 24/6

Want to try the Crossfit Method.
Then test your metal at a Suffer.

Back to Basics Work Outs with Superior Effect.

Every Saturday & Sunday: CrosfitSydney's Suffer.

Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.

Want One to One training in Crossfit during the Week.
Talk to us.

Contact crossfitsydney@yahoo.com.au



Cue Chariots of Fire Theme

The Kip
"Where's my KB?" Swing Time

Clean Push Jerk

Warm Up
Joint Mobility
Sprint Drills

3Rds
3reps KB Sumo DL High Pull
3 reps Burpees
20m Sprint


Helen
3 Rds for Time
400m Run
21reps KB Swing 12kg,16kg,20kg or 24kg
12 Chin Ups

J 20.05

B 17.01

S 17.25

V 10.50

N 12.19

M 12.35

T 15.02

Remedial Kipping Chin Prac

Push Press practice
Push Jerk Prac
Push Jerk 20kg -70kg
Single Rep in increasing Weight

Ring Push Ups
L sit Prac
Ab Wheel

End Suffer
A

Crossfit Sydney's Suffer 17/6

Want to try the Crossfit Method.
Then come along every Saturday for CrosfitSydney's Suffering.
Work Outs scaled for all abilities.
0800 Queens Pk Randwick
$10 donation to the Crossfit Team.
Contact crossfitsydney@yahoo.com.au



Whats a WO without Pull Ups!
Thrusters
Running seems so much harder after 25 Pull Ups
T Wrist Rolling
Ab Wheel Time

Rain made a wash out so Crossfit Sydney had a break last weekend.Our Search for an Indoor venue will continue but in the meantime come down and surport us with a $10 donation and enjoy a Suffering in good weather with friendly people.
Crossfit Sydney

Warm Up
Assorted Joint Mobility and Sprint Drills for the Core Crew
Intro to Kettle Bells for New Crew

This weeks little Work Out
For Time
50 or 25 Chin Ups
400m Run
21 Reps 40kg or 30kg or 20kg BB Thruster
800m Run
21 reps 40kg or 30kg or 20kg BB Thruster
400m Run
50 or 25 Pull Ups

J 20kg, 25reps 24.39
B 30kg 25 reps 25.03
V40kg 50 reps 29.39
T 20kg 25reps 25.45
S 20kg 25reps 26.30

Finish with assorted Grip Work
Wrist Roller
Pinch Blocks
Ab Wheel

Caffine Hit and Zone Friendly Recovery Snacks
A

What is Crossfit??

Crossfit is about Function!


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.
We focus on instructing the importance of proper movement through full ranges of motion in functional strength exercises. This produces what we believe to be a fitness level that is highly transferable to all athletic pursuits as well as daily functional physical tasks.

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


So come try an Alternative to machines and pulley systems.

Want to try the Crossfit Method.
Then come along every Saturday for CrosfitSydney's Suffering.
0800 Queens Pk Ranwick
$10 donation to the Crossfit Team.
Contact
crossfitsydney@yahoo.com.au

A

CrossfitSydney's Suffering 3/6

Want to try the Crossfit Method.
Then come along every Saturday for CrosfitSydney's Suffering.
0800 Queens Pk Ranwick
$10 donation to the Crossfit Team.
Contact crossfitsydney@yahoo.com.au
The Furious 50s


V Says Good Morning
S Puddle Jumping Pull Ups
We Like Knees to Elbows!
A claps the Burpee

Kettle Bell Warm Up
Run Throughs
Arm Circles
Hip Work


The Furious 50s
For Time
50 Box Jumps
50 Jumping Pull Ups
50 16kg KB Swings
50 Walking Lunge
50 Knees to Elbows
50 20kg Push Press
50 Good Morning with 20kg
50 6kg Wall Ball
50 Burpees
50 Double unders

J 22.20 (30)
Vado26.20 (50)
S 30.00 (30)
N 32.00 (40)
S 32.51 (40)
A 19.33 (50)
V 40.42 (50)

Ab Wheel

End Suffer

Interested?

Want to try the Crossfit Method.
Then come along every Saturday 0800 Queens Pk Ranwick
$10 donation to the Crossfit Team.
Contact
crossfitsydney@yahoo.com.au
or
fitness@octogen.com.au

Interested in One to One Training tailored to your Lifestyle or Fitness goals.Personal Training available in a Variety of Inner City Locations.
Talk to us
crossfitsydney@yahoo.com.au
fitness@octogen.com.au

Regular Classes Now Open
Monday 0630 & 0730
Thursday 0630 & 0730
Costs: Casual $30 Students $20 Packs of Ten available at reduced Rate
Contact
fitness@octogen.com.au

A

Crossfit Sydney's Suffering 27/5

Fit or Crossfit
You Determine your own Level of Involvement!
We supply the WorkOut, Equipment,Instruction and Motivation
The Rest is all about You!

So come along
Every Saturday Queens Pk Randwick 0800 for a Work Out
Contact crossfitsydney@yahoo.com.au

Rain so short informal WO before the Lads headed to a Strongman WorkShop.
Brief Warm Up
5x5 Weighted Strict Chins
+10kg

4Rds
Run 400m
50 Air Squats


Pistols
L Sit Chins
Ab Mat Sit Ups

Crossfit Sydney Suffer 20/5

The Crew


Tabata What???
Tabata Swing & Snatch Tabata Squats

V's OHSTabata Snatch
Tabata Push Ups
OHS

WU
Lossen Up Drills
Sprint Drills
Run Throughs
Side to Side
Backwards Running

3mins for Rds
1 Chin Up
3 Burpees
20m Sprint

KB Instruction
or
OverHead Squat Practise

Tabata for Lowest Score
Squats with 10kg or OverHead Squats 20kg
Push Ups
KB Swings or Snatch 16kg
Chin Ups

Caffine

Finish

Attrition & Psychologcial Conditioning

Attrition& Mental Determination
The Crossfit method places individuals into routines that imposes pressure to perform.At some stage regardless of previous experience, fitness levels etc, attrition sets in.
If it does not, you are cheating only yourself because you are cruising!
Give me 10 Burpees!
At this point of Attrition, a familar question pops into the mind of most Crossfiters.
Quit Now!
Most push through mentally,they trick their mind that its worth doing the extra reps in order to gain something.
In the terms of training that gain is to Finish.
Those that do Quit usually go to Body Building and buy mirrors for above their bed.

There are times in sport and life that individuals are placed in situations that are uncomfortable 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 nesscesity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom.
What does this all mean?
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

CrossfitSydney's Suffering 13/5

The Crew

J gets some Burpee Big Air
H takes a 50kg Bag for Jog

M &N more Pull Ups & Swings















The Warm Up
3Rds
5 Chin Ups
10 KB Swings
15 Push Ups

The Suffering
For Time
50kg Sand Bag Carry 40m
15 Burpees
15 Chin Ups
15 KB Swings
50kg SB Carry 40m
12 Burpees
12 Chin Ups
12 KB Swings
50kg SB Carry 40m
9 Burpees
9 Chin Ups
9 KB Swings

N 19.50
H 17.50
J 21.20
A 9.13
D 22.10

The Finish
Reps for Max
Ring Dips
L Sit for Time
Pistols


End Suffer

The Time Thing

Timed Work Outs

Why Time a Work Out?

A Sense of Urgency: Life and Sport require actions to be completed with the pressure of time placed upon results.

The Crossfit Method believes in Intensity and Volume over duration in order to elicit pressure and maintain intensity within a Work Out, you may add the aspect of performing against the clock.
This becomes a reference point when repeating the same workout in the future while maintaining a sense of urgency and giving individuals a goal to work with.

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 individual's 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!

What Timing a WO isn't!
It isn't a way of comparing oneself against others.
Want to make your training a competitive event,then at least give your other competitors access to standardized equipment,rules and all the strategies that accompany it.
This is training not an event!



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.

CrossfitSydney Suffer 6/5

CrossfitAus Team 2
In the midst of Helen













Quality Swings

G Swings KB as Kids ask "whats this?"
Either N&G clapping Vado's Running Style or they are doing Burpees!
















J cranking Chins,Vl cruising in the background



CrossfitSydney's Suffer in Sydney Workout of the Weekend
Saturday's 0800 @Queens Pk Ranwick, meet at the Chin Up Bars
All Welcome

This Weeks Installment
Warm Up
3Rds
10KB Swings
20m Sprint
5 KB Sumo DL High Pulls
5 Burpees

Times
Vado 3.33
N 4.47
G 4.07
J 4.16

5mins for Rds
Men 3 Chin Ups Ladies 1 Chin Up
5 Push Ups 5 Push Ups
10 Squats 10 Squats

Vado 7Rds
N 7Rds
G 6Rds
J 7Rds
VL 6
T 6

3Rds
400m Run Ladies 200m
21reps KB Swing L 12 Reps
12 Chin Ups L 12 Body Rows or Jumping Pull Ups

N 8.24
G 8.38
VL 20.08
Vado 11.51
T 18.30
J 15.45

Finish With
Ab Wheel,Ring Push Ups and L sits
Caffine Hit and Chat.

Effort

I couldn't do it,
I didn't do it
I wonder which one
While making excuses to others is one thing.
Making excuses to yourself is a completely different story.
This is not something I can preach to others
I must say it to myself.
Mitsuo Aida

J One Arm 40kg Snatch A Pulls some L Sit Chins

Fi Crossfit NQ cranks a single with 12.5kg DB

SIS 22/4

The Basics performed with good technique and through the full range of motion provide a better foundation then pulley rigged machines focused on isolated muscle groups.
XfitAus Team 1














Fractured Fran Time


ZFD Zone Free Day











Warm Up
3Rds
C&J 20kg Bar 5reps
10 Push Ups
10 Sit uPs

Snatch Practise

Fractured Fran
Sets of 5 reps to 45reps of
40kg Thruster
Kipping Chins Ups

Max Reps
40kg Thruster
Kipping Chins Ups
M (30kg) T 4 CU6
D T 11 CU 9
Vado T 10 CU 12
Vlad T 12 CU 2
J T 15 CU 29
A T 17 CU 24


Ring Roll Outs
Ab Wheel
L sits
L Pull Ups

Off to Fitness Expo