Function and Fitness
Want to try the Method
Contact
Andrew@CrossFit Sydney.com.au
for Free Consultation
"Function Fitness Training seeks to increase Work Capacity in multiple areas."
Back Squat
3-3-3-3-3-3-3 reps
Warm Up
Row
2000m
Thursday, November 30, 2006
CFS WOD 27/11/06
CrossFit Sydney
Function and Fitness
Want to try the Method
Contact
Andrew@CrossFit Sydney.com.au
for Free Consultation
"Function Fitness Training seeks to increase Work Capacity in multiple areas."
Function and Fitness
Want to try the Method
Contact
Andrew@CrossFit Sydney.com.au
for Free Consultation
"Function Fitness Training seeks to increase Work Capacity in multiple areas."
CFS WOD 26/11/06
CrossFitSydney
Functional Fitness
Work Out of the Day Morning Sessions
Cook&Phillip Park Aquatic Centre
0700 by Appointment
Contact
Andrew@CrossFitSydney.com.au
"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."
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Record number of minutes completed plus fractions.
Warm Up
Row
4x
500m 1min Rest
Add On
Bench Press
7x3
Functional Fitness
Work Out of the Day Morning Sessions
Cook&Phillip Park Aquatic Centre
0700 by Appointment
Contact
Andrew@CrossFitSydney.com.au
"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."
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Record number of minutes completed plus fractions.
Warm Up
Row
4x
500m 1min Rest
Add On
Bench Press
7x3
Saturday, November 25, 2006
CFS WOD 25/11/06
CrossFit Sydney
Get Fit, Get Strong Quick
Morning Sessions 0700 @ Cook&Phillip Aquatic Centre
Contact
Andrew@CrossFitSydney.com.au
for details and Free Consultation
"Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming
For Time
10,9,8,7,6,5,4,3,2,1 reps of
1 1/2 Body Weight Deadlift
Body Weight Bench Press
3/4 Body Weight Squat Clean
Record Loads and Overall Time
Warm Up
3Rds
3 Chin Ups
5 Push Ups
10 BS OHS
Samson Stretch
Get Fit, Get Strong Quick
Morning Sessions 0700 @ Cook&Phillip Aquatic Centre
Contact
Andrew@CrossFitSydney.com.au
for details and Free Consultation
"Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming
For Time
10,9,8,7,6,5,4,3,2,1 reps of
1 1/2 Body Weight Deadlift
Body Weight Bench Press
3/4 Body Weight Squat Clean
Record Loads and Overall Time
Warm Up
3Rds
3 Chin Ups
5 Push Ups
10 BS OHS
Samson Stretch
CFS WOD 23/11/06
CrossFitSydney
Get Fit, Fast!
Come and try the Method.
Andrew@CrossFitSydney.com.au
Front Squat ME
7x3
2min Rest between Attempts
Warm Up
Row
1000m
2min Rest
1000m
Add On
Weighted Neutral Grip Chin Ups
5x5
Bench Press
5x3
Get Fit, Fast!
Come and try the Method.
Andrew@CrossFitSydney.com.au
Front Squat ME
7x3
2min Rest between Attempts
Warm Up
Row
1000m
2min Rest
1000m
Add On
Weighted Neutral Grip Chin Ups
5x5
Bench Press
5x3
CFS WOD 22/11/06
CrossFitSydney
Fitness through skill in movement
Andrew@CrossFitSydney.com.au
Stop Drinking Start Lifting
For time:
100kg Deadlift, 15 reps
45 Towell Chin Ups
100kg Deadlift, 12 reps
40 Towell Chin Ups
100kgDeadlift, 9 reps
35 towell Chin Ups
100kg Deadlift, 6 reps
30 Towell Chin Ups
100kg DeadLift, 3 reps
25 Towell Chin Ups
Record Overall Time
Warm Up
3 Rds
3 Burpees
5 Chin Ups strict
10 BS OHS
Run
2x 400m
2min Rest
Fitness through skill in movement
Andrew@CrossFitSydney.com.au
Stop Drinking Start Lifting
For time:
100kg Deadlift, 15 reps
45 Towell Chin Ups
100kg Deadlift, 12 reps
40 Towell Chin Ups
100kgDeadlift, 9 reps
35 towell Chin Ups
100kg Deadlift, 6 reps
30 Towell Chin Ups
100kg DeadLift, 3 reps
25 Towell Chin Ups
Record Overall Time
Warm Up
3 Rds
3 Burpees
5 Chin Ups strict
10 BS OHS
Run
2x 400m
2min Rest
CFS WOD 21/11/06
CrossFit Sydney
Get Fit for Life
Quiet before the Storm.
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict Pronated Chin Ups
10 Ring dips
Record Rds and Fractions
Warm up
Sprint Drill
Trot 1200m
Get Fit for Life
Quiet before the Storm.
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict Pronated Chin Ups
10 Ring dips
Record Rds and Fractions
Warm up
Sprint Drill
Trot 1200m
Wednesday, November 22, 2006
CFS WOD 19/11/06
CrossFit Sydney
Get Function
Andrew@CrossFit Sydney.com.au
"Helen"
Three rounds for time:
Run 400 meters or Row 500
21 swings 24kg Kettlebell
12 Kipping Pull-ups
Record Overall Time
Warm Up
3 Rds
3 Burpees
5 BS OHS
10 Box Jumps
20 Lunge Steps
Get Function
Andrew@CrossFit Sydney.com.au
"Helen"
Three rounds for time:
Run 400 meters or Row 500
21 swings 24kg Kettlebell
12 Kipping Pull-ups
Record Overall Time
Warm Up
3 Rds
3 Burpees
5 BS OHS
10 Box Jumps
20 Lunge Steps
CFS WOD 18/11/06
CrossFit Sydney
Form function Intensity
Andrew@CrossFitSydney.com.au
Improve Shoulder Girdle Range of Motion with Bar Dislocates
Run
3x
800m
Rest 3min Between Attempts
Record Times
Warm Up
Sprint Drill
1200m Trot
Form function Intensity
Andrew@CrossFitSydney.com.au
Improve Shoulder Girdle Range of Motion with Bar Dislocates
Run
3x
800m
Rest 3min Between Attempts
Record Times
Warm Up
Sprint Drill
1200m Trot
CFS WOD 17/11/06
CrossFit Sydney
Intensity over Duration
Andrew@CrossFitSydney.com.au
Kipping Chin Ups use momentum to aid speed and power within metabolic Conditioning Circuits
"Diane"
21-15-9 reps of:
100kg Deadlift
Handstand push-ups
Record Overall Time
Warm up
Row 375m for Speed
3 Rds
15 BS OHS
10 Push Ups
3 Chin Ups
Intensity over Duration
Andrew@CrossFitSydney.com.au
Kipping Chin Ups use momentum to aid speed and power within metabolic Conditioning Circuits
"Diane"
21-15-9 reps of:
100kg Deadlift
Handstand push-ups
Record Overall Time
Warm up
Row 375m for Speed
3 Rds
15 BS OHS
10 Push Ups
3 Chin Ups
Saturday, November 18, 2006
CFS WOD 15/11/06
CrossFit Sydney
Fitness through Functional Movement
Andrew@CrossFitSydney.com.au
To efficiently press, hold and balance a load overhead, shoulder flexibility, correct alignment and structure must be taken into account .
Run or Row
5km
Record Overall Time
Warm Up
Sprint Drills
2Rds
5 OHS Broom Stick
10 Burpees
15 KB Swings
Fitness through Functional Movement
Andrew@CrossFitSydney.com.au
To efficiently press, hold and balance a load overhead, shoulder flexibility, correct alignment and structure must be taken into account .
Run or Row
5km
Record Overall Time
Warm Up
Sprint Drills
2Rds
5 OHS Broom Stick
10 Burpees
15 KB Swings
CFS WOD 14/11/06
CrossFit Sydney
Diversity in Fitness
Andrew@CrossFitSydney.com.au
C2 Rowing
A Long Powerfull Stroke{Drive] on a 1:2 ratio to the recovery slide will yeild better times over distance.
For Time
120 Pull Ups
120 Dips
Do them in Alternate sets of 5 reps
Record Overall Time
Warm Up
Sprint Drills
2x4oom
1min rest
2x800m
2min Rest
Diversity in Fitness
Andrew@CrossFitSydney.com.au
C2 Rowing
A Long Powerfull Stroke{Drive] on a 1:2 ratio to the recovery slide will yeild better times over distance.
For Time
120 Pull Ups
120 Dips
Do them in Alternate sets of 5 reps
Record Overall Time
Warm Up
Sprint Drills
2x4oom
1min rest
2x800m
2min Rest
CFS WOD 13/11/06
CrossFit Sydney
Get Function,Get Fit
For Classes
Andrew@CrossFitSydney.com.au
The Kipping Pull-up
Integrates upper and lower extremities, and doubles the work capacity of the pull-up.
The kipping pull-up
integrates upper and lower extremities, and doubles the work capacity of the pull-up.
Max Effort
Front Squat to Push Press
3-2-2-2-1-1-1-1-1 reps
Rest 2~3 min Between Attempts
Warm Up
3x
400m
3Rds
5 Chins
10 Push Ups
15 Broom Stick OHS
Get Function,Get Fit
For Classes
Andrew@CrossFitSydney.com.au
The Kipping Pull-up
Integrates upper and lower extremities, and doubles the work capacity of the pull-up.
The kipping pull-up
integrates upper and lower extremities, and doubles the work capacity of the pull-up.
Max Effort
Front Squat to Push Press
3-2-2-2-1-1-1-1-1 reps
Rest 2~3 min Between Attempts
Warm Up
3x
400m
3Rds
5 Chins
10 Push Ups
15 Broom Stick OHS
Sunday, November 12, 2006
CFS WOD 11/10/06
CrossFit Sydney
Learn Skill in Movement
Andrew@CrossFitSydney.com.au
"Lynne"
5 Rds
2~3 min Rest between Exercises
Max Reps BW Bench Press
Max Reps BW Chin Ups Strict
Warm up
Sprint Drills
1200m Trot
Learn Skill in Movement
Andrew@CrossFitSydney.com.au
"Lynne"
5 Rds
2~3 min Rest between Exercises
Max Reps BW Bench Press
Max Reps BW Chin Ups Strict
Warm up
Sprint Drills
1200m Trot
CFS WOD 10/11/06
CrossFit Sydney
Function Form Intensity
With correct form, functional movements are perfectly safe at post-maximal loads, whereas isolation movements, to name one category of non-functional movements, are potentially unsafe at sub-maximal loads.
CrossFit Sydney
Back Squat
5x5
3min Rest
Add Ons
Weighted Chins
5x3
Warm Ups
Row
125m 1min Rest
375m 1min Rest
500m 1min Rest
2000m 1min rest
Function Form Intensity
With correct form, functional movements are perfectly safe at post-maximal loads, whereas isolation movements, to name one category of non-functional movements, are potentially unsafe at sub-maximal loads.
CrossFit Sydney
Back Squat
5x5
3min Rest
Add Ons
Weighted Chins
5x3
Warm Ups
Row
125m 1min Rest
375m 1min Rest
500m 1min Rest
2000m 1min rest
Saturday, November 11, 2006
CFS WOD 8/11/06
CrossFit Sydney
"The ability to exert Force earlier in a movement plays a vital role in many sports and day to day activities."
Andrew@CrossFitSydney.com.au
For Time
7 Rds
15 Chin Ups
25 Squats
Record Overall Time
Warm Up
3x
200m Jog for Form
30sec rest
Sprint Drill on the 40m
Add Ons
1200m Jog
"The ability to exert Force earlier in a movement plays a vital role in many sports and day to day activities."
Andrew@CrossFitSydney.com.au
For Time
7 Rds
15 Chin Ups
25 Squats
Record Overall Time
Warm Up
3x
200m Jog for Form
30sec rest
Sprint Drill on the 40m
Add Ons
1200m Jog
Friday, November 10, 2006
CFS WOD 7/11/06
CrossFitSydney
Get Function
Andrew@CrossFitSydney.com.au
Five Rounds
For Time of:
45kg Power Snatch 15 reps
Run 400 meters or Row 500m
Record Overall Time
Warm Up
1x
Tabata Row
or
Sprint Drills
3 Rds
3 chin Ups
5 Push ups
10 Bs OHSquats
Add On
Handstand PU Prac
Get Function
Andrew@CrossFitSydney.com.au
Five Rounds
For Time of:
45kg Power Snatch 15 reps
Run 400 meters or Row 500m
Record Overall Time
Warm Up
1x
Tabata Row
or
Sprint Drills
3 Rds
3 chin Ups
5 Push ups
10 Bs OHSquats
Add On
Handstand PU Prac
CFS WOD 6/11/06
CrossFit Sydney
Fit for Function
Fit for Life
Dead Lift
5x5
2min Rest Between Attempts
Warm up
Tabata Row
BS Over Head Squats
3x20
Add Ons
Bench Press
DB
5x5
Pronated BW Chins Strict
5x10
Fit for Function
Fit for Life
Dead Lift
5x5
2min Rest Between Attempts
Warm up
Tabata Row
BS Over Head Squats
3x20
Add Ons
Bench Press
DB
5x5
Pronated BW Chins Strict
5x10
Saturday, November 04, 2006
CFS WOD 4/11/06
CrossFit Sydney
Form, Function, Intensity
Andrew@CrossFitSydney.com.au
Work Out of the Day
Three Rds for time of:
15 Muscle-ups
100 Squats
Record Overall Time
Warm Up
Sprint Drills
Form, Function, Intensity
Andrew@CrossFitSydney.com.au
Work Out of the DayThree Rds for time of:
15 Muscle-ups
100 Squats
Record Overall Time
Warm Up
Sprint Drills
CFS WOD 3/11/06
CrossFitSydney
Functional Conditioning
Andrew@CrossFitSydney.com.au
Shoulder Press
5,5,5,5,5
Record Loads
Add On
Dead Lift
5x3
Weighted Chin Up
7x2
Functional Conditioning
Andrew@CrossFitSydney.com.au
Shoulder Press
5,5,5,5,5
Record Loads
Add On
Dead Lift
5x3
Weighted Chin Up
7x2
CFS WOD 2/11/06
CrossFit Sydney
The CrossFit Method
Andrew@CrossFitSydney.com.au
"Kelly"
Five Rds for Time of:
Run 400 meters or Row 500m
30 Box jump
30 Wall ball shots, 20 pound ball
Record Total Time
The CrossFit Method
Andrew@CrossFitSydney.com.au
"Kelly"
Five Rds for Time of:
Run 400 meters or Row 500m
30 Box jump
30 Wall ball shots, 20 pound ball
Record Total Time
Wednesday, November 01, 2006
CFS WOD 31/10/06
CrossFit Sydney
Compound Movement in good Form at High Intensity
For Time
10Rds of
10 Chin Ups
10 Ring Dips
Record Overall Time
CrossFit Sydney
Compund Movement
Warm Up
Row
4x
500m 1min Rest
3Rds
3 Burrpes
5 OHS
10 Lunge
Add Ons
Squat
5x5
Compound Movement in good Form at High Intensity
For Time
10Rds of
10 Chin Ups
10 Ring Dips
Record Overall Time
CrossFit Sydney
Compund Movement
Warm Up
Row
4x
500m 1min Rest
3Rds
3 Burrpes
5 OHS
10 Lunge
Add Ons
Squat
5x5
CFS WOD 30/10/06
CrossFit Sydney
Intensity & Form over Duration
Andrew@CrossFitSydney.com.au
Squat Clean
10x Singles
2~3 min Rest between Attempts
Warm Up
5x 5
Strict Chins
OHS
Row
3x 375m ME
3mins Rest
Add Ons
Bench Press
7x3reps
Intensity & Form over Duration
Andrew@CrossFitSydney.com.au
Squat Clean
10x Singles
2~3 min Rest between Attempts
Warm Up
5x 5
Strict Chins
OHS
Row
3x 375m ME
3mins Rest
Add Ons
Bench Press
7x3reps