CrossFit Sydney "For Time"- Relative?

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








CFHQ WOD


For Time
3 Rds
21 Knee to Elbows
21 KB Swings 24kg
21 Push Ups
8m Rope Climb 3 Accents
21 Box Jump 50cm
21 Back extension
Walking Lunge 50 Steps

Record Time taken


ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.
120:60 x 6 or 2 min on 1 minute off x 6


STRENGTH WOD


Snatch
95%x1x2

C&J
95%x1x2

Back squat
95%x1x2

Ab Wheel
3x15 off Knees


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 WorkOut produces a reference point from which to determine increases in power output when compared to future attempts.