Get Function
Fitness@CrossFitSydney.com.au
CFHQ WOD
"The Chief"
5 Intervals 1min rest
of
As many Rds as possible in
3 min of
60kg Power Clean 3 reps
6 Push Ups
9 squats
Record rds completed in each 3min Interval
ENDURANCE WOD
chose ONE sport
Swim: 4km TT
Bike: 50km TT
Run: 4 x 5k TT... Deviate no more then 2 min from slowest 5k. Recover 5-15 min between efforts
C2: 3 x 2k TT... Deviate no more then 30 seconds from slowest 3k. Recover 4 min between efforts.
STRENGTH WOD
Snatch
Max Effort 1RM
C%J
Max Effort 1RM
Back Squat
Max effort 1 RM
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.
2 comments:
Hey Crossfit Sydney, I hope all is well. I am a member of Innerstrength Crossfit in Smyrna, GA. Two of our good friends Lance and Christina are moving to Sydney and joining your gym. So give em hell.
Make sure to be there on backsquat days so you can see Lance's wife out squat him. Really quite an experience.
Lance - 21 rounds and 5 pc's on "the chief". Let me know what you turn out.
Did the dogs make it?
Nice Gents
Had a visit from L&C already.
They cranked a "Jackie" with running instead of rowing.
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