CrossFit Sydney "Adaptations"

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







CFHQ WOD

For Time
800m
21 rep 45kg Shoulder Press
800m
21 45kg Push Press
800m
21 45kg Push Jerk

Record Time Taken

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. Not 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. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries
Foul if you deviate from best interval:

Tabata isometric squats 20:10x8: Hold bottom postion for 20sec, then 10 sec of squats

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back Squat
Heavy Single

Core
High Volume






Adaptations

Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity.