CrossFit Sydney "GPP?"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au





CFHQ WOD

For Time
30 Muscle Ups
or
120 Chin Ups
120 Dips
alternating sets of 5 reps

Record Time Taken


ENDURANCE WOD

Choose ONE of the following

Swim, Bike, Run, or C2

3 rounds of : 1min on, 1min off, 2 min on, 2 min off, 3 min on 3min off

STRENGTH WOD

Muscle Snatch+2 Snatch Balance
light weight x 3

Snatch
80%x1x4

C&J
80%x1x4

Ab Wheel Roll Out
Max x3


GPP
General Physical Preparedness
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.GPP has implications for any individual who has physical demands placed unpon 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 Sydney "Rest"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

Run
15km

Record time

ENDURANCE WOD

Choose ONE of the following:

All times are at Time Trial effort.

Swim: SC:10min LC:15min U:20min

Bike: SC:20min LC:30min U: 1hr

Run: SC: 20min LC:30min U: 1hr

C2: SC: 10min LC: 15min U: 20min

STRENGTH WOD

Muscle Snatch
3x2

Power Snatch +OHS
60%x1x3

Clean
80%x2x4

Push Jerk + Jerk
75%x1x4

Core Isometric





Rest Intervals

Regulate the training effect of resistance exercises.
Muscle Relaxation from correct rest periods facilitates ATP re-synthesis via the Creatine Phosphate system creates conditions for improving energy supply.Recovery time aid the functional interaction between motor and autonomic systems during a a routine.Helps facilitates lactate removal and improves muscle oxidative properties.Dynamic stretches during recovery rest periods such as full range of motion swinging preserves elasticity and helps the muscle to relax.

Get your Rest in

M.E. Days

<60% Rest 1minute
65%-80% Rest >3minutes between attempts
1 Rep Max 5-10minutes

Metabolic Conditioning
10-45sec between attempts

CrossFit Sydney "Body Weight"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au









CFHQ WOD

"Helen"
For Time
3Rds
400m Run
21 24kg Swings
12 Chi ups

Record time taken


ENDURANCE WOD

Choose ONE of the following sports.

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: ** 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

STRENGTH WOD

Snatch
90%x1x2

C&J
90%x1x2

Front Squat
Heavy Single
90%x2x4

Core Rotational



Body Weight and Training Loads

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 Sydney "Aspects of Fitness"

CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au







CFHQ WOD

"CrossFit Total"

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


Add loads together for CFT




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 Rep Max
You are ready.

You have 3 attempts to achieve the best 1 Rep 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 CrossFitSydney)

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 Attempt Your 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.

ENDURANCE WOD

10:20 x 16

CrossFit Main Site WOD, then 3+ hours later

CFE do the following for your sport

10:20 x 16

10 seconds on 20 seconds off for 16 rounds in a row

No fouls, just all out!

STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Back Squat
85%x2x4

Core Rotational work


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 Olympic lifts

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD


"Micheal"
For Time
3Rds
800m Sprint
50 sit Ups
50 Back extensions

Record Time taken



ENDURANCE WOD

CFE do ONE of the following:

Swim: 500m TT recover 2 min and do 3 x 100m holding 100m pace for 500m TT

Bike: 5 mile TT recover 2 min and do 2 x 2k holding 1m pace of 5 mile TT

Run: 2 mile TT recover 2 min and do 2 x 800 holding 1 mile pace of 2 mile TT

C2: 3k TT recover 2 min and do 2 x 1000m holding 500m pace of 2k TT

Do not hold back on TT for the the pace intervals. Foul if you cannot hold pace.

Foul: 100 squats for time

STRENGTH WOD

Snatch
85%x1x4


C&J
85%x1x4

Back Squat
85%x2x3



O Lifts

The Olympic Lifts are based on the deadlift, clean, squat,jerk and snatch.

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 deadlift, clean, squat,jerk and Snatch? Because these dynamic 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.
O Lifts correctly performed will give an individual all the strength development one could want.

CrossFit Sydney Lactate Threshold

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






CFHQ WOD

"JEREMY"
For Time

21-15-9
reps of
45kg OH Squat
Burpees

Record time Taken


ENDURANCE WOD

CFE do one of the following:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Back squat
90%x1x3



Lactate Threshold

What is it?
When the body is at rest or at regular work conditions, your metabolic 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 Core Strength and Conditioning

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au








CFHQ WOD

"Fran"
For Time
21-15-9reps
45kg Thruster
Chin Ups



ENDURANCE WOD

The 1min ladder

3-5 hours before CF main site WOD

Swim: Bike: Run: C2

Choose ONE sport:

Goal is to use maximal effort for each 1 min interval. No Fouls if all out efforts.

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.

Foul: Tabata squats, 20:10x8


STRENGTH WOD

Tall Snatch
45%x1x3

Snatch
80%x1x4

C&J
80%x1x4

Knees to Elbows
3x15



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 WOD's Up?

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








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

Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 3 sec of each other) + 2 x 200m/y (1 min recovery, holding within 4 sec of each other)

Bike: 4 x 5k holding best possible pace. Never slowing more then 5sec in even/odd directions if outside. 2min recoveries.

Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 4 sec. 2 min recoveries

C2: 2 x 1k holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

Foul if you can't meet the demands of the pacing rules for each workout

Foul: 50 jump squats (ass to ankles) for time

STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Back Squat
90%x1x3

Core: Rotational

WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)

CrossFit Sydney M.E.?

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





CFHQ WOD

Weighted Pull Ups
Nuetral Grip
1-1-1-1-1-1-1

Record Loads

Rest as needed

ENDURANCE WOD

Run
4x200m 1min R
4x400m 3min R
2x800m 5min R

Swim
4x100m 20sec R
4x200m 30sec R
2x400m 45sec R

Cycle
4x800m 1min Back off
4x2km 2min Back off
2x4km 4min Back off



STRENGTH WOD

Snatch
80%x1x3

Clean&Jerk
80%x1x3

Pull Ups
3x Max Effort

Core
Hanging Leg Raises
3x15



M.E.(Maximal Effort) Work Outs
Consolidation

Know your max?
Warm Up-> get to your Rep Max Load.

Now complete all 7 singles with as close to your Rep Max Load as possible.
Rest as long as you need to get the next Clean Lift.
Coping the Fail?
Not happening?
Reduce the load by 1.5kg until you make the clean single lift.

Continue your singles at the new load.

CrossFit Sydney How to do CrossFit?

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au








CFHQ WOD

For Rds
20min of
15 Push Ups
12 Ring Dips
9 reps 52kg Push Press

Record Rds completed



ENDURANCE WOD

2:1 your choice

3+ hours after CrossFit Mainsite WOD

CFE choose 1 sport and 1 interval scheme

All Sports: 80:40 (1:20 on / 40 sec off) x 8 or 120:60 (2min on / 60 sec off) x 8

At the end of the set...

Swimmers: Max Rep Pull Up

Bike: Max Rep Squats

Run: Max Rep Push Up

C2: Max Rep Jumping Squat


STRENGTH WOD

Snatcｈ
80%x1x4

Clean
Work to a Heavy Single
90%x1x5


Rack Jerk
75%x2x4

Core
TGUs
3x5 L/R




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 "The Method"

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






CFHQ WOD

Dead Lift
5-5-5-5-5

Record Loads


ENDURANCE WOD
Intervals madness!!

CFE do ONE of the following:

3-5 hours after CrossFit main site WOD.

Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100m/y time

Bike: 3 rounds of 1/4m, rest 1/4m time, 1/2m, rest 1/2m time, 1m, rest 1m time

Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time

C2 :Rower: 3 rounds of 125m, rest 125m time, 250m, rest 250 time, 500m, rest 500 time


STRENGTH WOD

Snatch
85%x1x4

C&J
85%x1x4

Clean Pull
110%x1x5

Chin Ups
5x5


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 Endurance

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








CF HQ WOD

For Time
4Rds
400m Run
50 Squats

Record time Taken

ENDURANCE WOD

Before or After CrossFit Main Site 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

STRENGTH WOD

Snatch
85%X1X3

Clean&Jerk
85%x1x4

Front Squat
75%x2x4

Chin Ups
5x5 reps
Controlled Break

Explosive Core


Endurance

Endurance events have a large metal aspect to them. Repetitive movement has a lasting effect on joints muscles and the mind. While training for increasing efficiency over Long distance can be achieved to an extent by effective High Intensity Formats there is an essential need for Endurance Work if planning long endurance events.
Long Slow Distance is necessary to develop efficient movement technique in your chosen discipline.Which will minimise the repetitive abuse experienced in long events.
LSD can condition the body to cope with such extended bouts of repetitive abuse.This means the little details such as clothing rub,blisters etc as well as conditioning soft tissue.
LSD can prepare you mentally for the extended duration involved.Pushing oneself or pushing together in a group through a long event can build metal determination and confidence in team mates.
Experience in such training will also expose the individual to the elements, conditions and contingencies that are often unpredictable,exposure to such experiences can be invaluable for race or emergency situations.
CrossFit is ideal conditioning for improving the speed at which you participate in endurance events by increasing strength, power, mobility etc, however endurance events require time committed to Sport specific endurance conditioning.
Need a program or Personal Training for an Endurance Event?

Talk to Us

CrossFit Sydney

CrossFit Sydney "Core Strength and Conditioning"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au







CFHQ WOD

For Time
15 HandStand Push Up
1 LSit Chin Up
13 HSPU
3 LS CU
11 HSPU
5 LS CU
9 HSPU
7 LS CU
7 HSPU
9 LS CU
5 HSPU
11 LS CU
3 HSPU
13 LS CU
1 HSPU
15 LS CU

Record Time Taken



ENDURANCE WOD

3 – 5 hours after CFHQ WOD.
Swim: SC: 6 x 100m/y, LC: 8 x 100m/y, 10 x 100m/y with 30 second recoveries
Bike: SC: 5 x 2k 1 min rec., LC: 3 x 5k 2 min rec, U: 3 x 5mile 3 min rec.
Run: SC: 8 x 200m (1min rec), LC: 4 x 200 + 3 x 400m (200 = 1min rec, 400 = 1:30min rec), U: 2 x 200m, 2 x 400m, 2 x 800m (200 = 1min rec, 400 = 1:30min rec, 800 = 2min rec)
C2: 10 x 250m, 1 min recoveries




STRENGTH WOD

Snatch Pull
120%x2x4

Snatch
60%x1x5

Clean
85%x2x3

Rack Jerk
85%x1x5

Chin Ups
5x5


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 GPP?

CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au









CFHQ WOD

For Rds
20mins
12 walking Lunge
15 GHD Sit Ups
15 Hip Extensions
5 Muscle Ups

Record Rds completed


ENDURANCE WOD

Choose ONE of the following.
Swim: 15 min TT
All other sports,"Bike, Run, C2” 1 hour TT

STRENGTH WOD

Snatch
Max Effort

C&J
Max Effort

Back Squat
Max Effort

Core
Isometric


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

CrossFit Sydney "Fit or CrossFit ?"

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








CFHQ WOD

Run or Row

10km

Record Time

ENDURANCE WOD

Swim and C2: 5, 4, 3, 2, 1 min on, 1 min recovery between intervals.

All Sports... On a 6% grade, Hill or mountain do 5, 4, 3, 2, 1 min on, 1 min recovery between intervals.

How you recover is your choice, active or total rest. You may use a treadmill, ergometer, or anything with fixed wattage.

Record distances for each interval and total distance

STRENGTH WOD

Snatch
85%x1x3

Clean&Jerk
87%x1x4

Back Squat
80%x2x4

Bench Press
70%x3x3

Core Plyometric

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.

CrossFit Sydney "CFT"

CrossFit Strength and Conditioning
Get Fit for Life
Fitness@CrossFitSydney.com.au






CFHQ WOD

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


Add loads together for CFT




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 10 to 15 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 Rep Max
You are ready.

You have 3 attempts to achieve the best 1 Rep 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 CrossFitSydney)

Feeling Strong?
Load your New 1 RM and crank it
Coping the fail try belows approach

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 Attempt Your 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.

ENDURANCE WOD

Swim: SC: 300m, LC: 500m, U: 800m

Bike: SC: 5km LC: 8km U: 15km

Run: SC: 3k, LC: 5k, U: 8k

C2: SC:1.5k, LC: 2.5k, U: 4.5k

STRENGTH WOD

Power Snatch
60%x1x3
70%x1x2

Power Clean+Push Jerk+Jerk
60%x1x5

Front Squat
85%x1x4

Weighted Chin Ups
+30%(of BW)x1x5

Isometric ore

CrossFit Sydney How to do CrossFit?

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





CFHQ WOD

"Angie"

For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Record time Taken



ENDURANCE WOD

3x of the following ladder. End with the 1 min rest before starting the next round.

20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.



STRENGTH WOD

Snatch
70%x2x5

Clean
85%x1x5

Rack Jerk
90%x1x3

DL
Heavy Single
->90%x1x2


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 "Lactate Threshold"

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








CFHQ WOD

Pull Up ladder
1st minute ->1 chin up 2nd minute -> 2 chin up until you cannot complete the minute number in the minute

Record Minute finished


ENDURANCE WOD

Swim: All distances: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 - 10 minutes

C2: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 4 x 5k without deviating more than 2 min from best 5k, recover 5 - 15 minutes



STRENGTH WOD

Clean&Jerk
80%x1x2 85%x1x2
90%x1x3


Snatch
80%x1x3


Push Press
55%x5x3

Explosive Core



Lactate Threshold

What is it?
When the body is at rest or at regular work conditions, your metabolic 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 "Difference"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au










CFHQ WOD

For Time
5Rds
60kg DL 15 reps
60kg Hang Power Clean 12 reps
60kg Front Squat 9 reps
60kg Push Jerk 6 reps

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! Post distances covered for each round. Men: 20lb vest, Women: 10lb vest for eveything but the swim.

Swim: Use a pool or open water

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more. FYI, the 200 watts gets easier the faster you pedal!

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 meters.

STRENGTH WOD

Snatch Balance
Heavy Single ->80%x1x2

Mid Hang Snatch
60%x3x3

Pronated Chin Ups
3x Max


The Difference

"CrossFit promotes discipline of the body and mind and enhances self-confidence both within and outside the gym.

The only downside of training CF is that you can’t go into a “Globo Gym” anymore without wondering how someone could take 25,000 sq. ft. of space, $100,000 of budget and still come up with something that is completely useless as a means of getting in shape. Give a CF’er a chinning bar, a piece of floor and something heavy, and you’ll get “elite fitness” in no time."

Tommmy