CrossFit Sydney "For Time"

CrossFit Sydney
Form ,Function, Intensity
Strength and Conditioning for Life
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Contact
Andrew@CrossFitSydney.com.au

" 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 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!

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.

WOD 22/1/07

For Time
Run 5km
OR
C2 Row 5000m
Record Time.


Warm Up
Sprint Drill
Add Ons
25,20,15,10,5 reps of
Hanging BK Rise
Back Extension