CrossFit Sydney O Lifts

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au




O Lifts

The Olympic lifts are based on the deadlift, clean, squat, and jerk. These movements are the starting point for any serious weight-training program. In fact they should serve as the core of your resistance training throughout your life.
Why the deadlift, clean, squat, and jerk?
Because these movements elicit a profound neurodendocrine response.
That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes.


WOD

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

Record Loads

CrossFit Sydney GPP?

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au



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

WOD

"Cindy"
20min
For Rds
5 Pull Ups
10 Push Ups
15 Squats

or
"Mary"
5 HSPU
10 Pistols Alternating
15 Pull Ups

Record Rds completed and fractions

CrossFit Sydney Attrition

CrossFit Sydney
Strength and Conditioning for Every Body
Cook&Phillip Park CBD
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au





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.

WOD
"Nicole"
For Rds in
20min
400m Run
Max rep Chin Ups

Record Number of Rds and Reps of Chin Ups

CrossFit Sydney Chasing the Power Ratio

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



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.

WOD

Run or Row
5km

Record Overall Time

CrossFit Sydney Rankings

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au




Ranking WOs

Constantly varied programming built from functional exercises executed at high intensity is the key to CrossFit’s physiological advantage. Our distillation of load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value – usually time.
Public performance ranking in group sessions for each workout has seen the motivation and acceleration of improvement of those less physically capable by temperament, training, or natural limitation. Ranking has seemingly done more for bottom performers than top performers.
The skill elements included in CrossFit Conditioning furthers the sense of sport that so motivates individuals. CrossFit feels like sport!



WOD
For Time
5 Rds
45kg Sumo deadlift high-pull, 15 reps
45kg Thruster, 15 reps

Record Overall Time

CrossFit Sydney What is CrossFit?

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au




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 Knitting Group!



WOD
For Time
30 Muscle Ups
or
120 Chin Ups and 120 Dips in alternating sets of 5

Record Overall Time

CrossFit Sydney Scaling Met Cons?

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au




Scaling Met Con WODs

When a WOD as written is far beyond your capacity whether due to technique or load, it is still achievable. Scale to your ability.
There are several approaches to Scaling for WOs
Re:"Angie" has at its core extreme volume. Which equals local muscle endurance. Under "For Time" it becomes a mixture of Local Muscular endurance and Anaerobic Conditioning.
If this is physically or mentally too much simply scale the reps to half or quarter load. If only one exercise is too demanding simply scales that particular exercise {eg: 50 Pull Ups, 100 Push Ups, 100 Sit Ups, and 100 Squats]

Approaches for Task completion.
Scale in a set rest
: Know you can handle X number of reps at one time, pick a suitable (time) rest period and stick to it until completion.
Ladder Sets
: Pick 3 (usually odd) numbers [eg: 3,5,7] and work them until completion, rest as needed.
Declining Sets
: Blast a Max Set and work declining reps from this figure, rest as needed.


WOD

"Isabel"
For Time
30 Reps
60kg Snatch

Record Overall Time

CrossFit Sydney How to do CrossFit?

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au




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.


WOD
"Grace"
For Time
30 reps
60kg C&J

Record Overall Time

CrossFit Sydney Spreading the Word

CrossFit Sydney
Get CrossFit!
Personal Training: Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au





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

WOD
"Michael"
For Time
3Rds
Run 800 meters
50 Back Extensions
50 Sit-ups

Record Overall time

CrossFit Sydney Range of Motion?

CrossFit Conditioning
Get Function
Contact
Andrew@CrossFitSydney.com.au





Differentials in Range of Motion
Why" For Time" is relative to the individual.

Power movements of individuals are fixed and different due to the individual’s range of joint motion and Biomechanical structure. To compare from individual to individual has no value in a training format, rather "For Time" is a reference point for determining increased efficiency for that individual in reference to previous attempts.
Velocity is determined by the time taken to complete the movement through that individuals range of motion.
Training using methods that focus on decreasing the time in which the movement is produced by increasing the efficiency and or acceleration of the movement, increases power generation.
Therefore Timing a Work Out produces a reference point from which to determine increases in power output when compared to future attempts.


WOD
For time

Row 2K
50 Wall-ball shots 10kg Ball
Row 1K
35 Wall-ball shots 10kg Ball
Row 500 meters
20 Wall-ball shots 10kg Ball

Record Overall Time taken and Row Splits

CrossFit Sydney Form?

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au





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
"Diane"

For Time

21-15-9
100kg Deadlift
Handstand push-ups

Record Overall Time taken for Completion

CrossFit Sydney Attrtition!

CrossFit Strength & Conditioning
Try the Method
For Free Consultation
Contact
Andrew@CrossFitSydney.com.au




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.

WOD

Power Clean
1-1-1-1-1-1-1-1-1-1

Record Loads

CrossFit Sydney Body Weight & Strength

CrossFit Conditioning
Get Function
Contact
Andrew@CrossFitSydney.com.au




BW 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

WOD

For Time
3 Rds
50 Double Unders
75 Squats

Record Overall Time

CrossFit Sydney Fit?

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au



Fit or CrossFit?

CrossFit is a base strength and conditioning format seeking to be as broad and functional as possible.
The primary focus is to develop increases in relative strength to body weight ratio and create greater efficiency within the anaerobic system.
CrossFit will work your weaknesses and challenge you with new skills. Developing a highly transferable form of fitness that can be a stand alone program or base conditioning for sport specific goals.


WOD

For Time
15-12-9 reps
60kg Thruster
Neutral Grip Chin Ups +20kg

Record Overall Time

CrossFit Sydney Skills

CrossFit Conditioning
Try the Method
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au





Skills

Learning new skills and refining old skills is an ongoing aspect of CrossFit Conditioning.This is not your sports practise nor is it a Competition,tasks are set to be completed in the best form possible.Skills exposed too will require practise and ongoing correction and will aid the Conditioning aspects of the WOD.
WOD and CrossFit Conditioning seeks to expose individuals to the basics of movement in large ranges of motion set in Challenging formats.This often requires an underrated metal aspect to the WOD.

WOD

For Time
3Rds
50 Pull Ups
85kg Dead Lift 21 reps

Record Overall Time

CrossFit Sydney Power Endurance

CrossFit Conditioning
Try the Method
Fitness@CrosFitSydney.com.au



Power Endurance

The ability to exert force earlier in a movement plays a vital role in many athletic and everyday activities.Power Endurance is to exert force in fluid acceleration while under attrition from stressors.Conditioning in this manner creates strength as the force capability of the muscle for actions ranging from fastest eccentric to fastest concentric.

Fast Power full movement even under fatigue.
CrossFit Conditioning

WOD
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
3-3-3-3-3

Record Loads

CrossFit Sydney Strength

Try the CrossFit Method of Strength and Conditioning
Contact
Fitness@CrossFitSydney.com.au



Strength

"Our contention that strength is the "productive application of force" adds important athletic application to coordination, accuracy, agility, and balance and challenges popular distinctions between technique and strength.
Most functional movement is initiated by large muscle groups and terminates with smaller muscle groups in a core to extremity relay of increasing velocity. "

G Glassman

WOD
Front Squat
1-1-1-1-1-1-1-1-1

Rest > 2min between attempts
Record Loads

CrossFit Sydney Supplements

CrossFit Conditioning
Try the Method
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au




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.


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
50 Back extensions
50 Wall ball shots,10kg
50 Burpees
50 Double unders

Record Overall Time

CrossFit Sydney Prescription

CrossFit Conditioning
Try the Method
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au


Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman


WOD
"Helen"
For Time
3 Rds
400m Run
24kg KB Swing 21 swings
12 Pull Ups

Record Overall Time

CrossFit Sydney Specialization?

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au



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

WOD

"Elizabeth"

For Time

21-15-9 reps
Clean 60kg
Ring dips

Record Overall Time

CrossFit Sydney Ongoing Incremental Progression

CrossFit Conditioning
Get Function
Personal Training
Fitness@CrossFitSydney.com.au




Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,
Do the Training,
Experience the Effect!
CrossFit

WOD
For Time
5 Rds

30 Glute-ham sit-ups
25 Back extensions

Record Overall Time

CrossFit Sydney Core Strength and Conditioning

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au


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.



WOD

"Nancy"

For Time
5 Rds
400 meter run
45kg OverHead Squat, 15 reps

Record Overall Time

CrossFit Sydney CrossFit Total?

Strength and Conditioning for Every Body
Park and Gym PT sessions available
Group Sessions at Cook& Phillip Aquatic Centre
Monday ~ Friday Morning & Lunch time
Contact
Andrew@CrossFitSydney.com.au




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 RepMax
You are ready.

You have 3 attempts to achieve the best 1Rep 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 CrossFit Sydney)

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 AttemptYour 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.



WOD
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Add loads together for CFT