CrossFit Sydney " Attrition"

CrossFit Sydney
Strength and Conditioning for Every Body
Sport and Goal Specific Personal Training Available
Andrew@CrossFitSydney.com.au





CFHQ WOD

"Barbara"
For Best Split
5Rds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.


Record Splits


ENDURANCE WOD

Choose ONE Of The Following Sports:
Swim, Bike Run, C2

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.


STRENGTH WOD
Snatch
95%x1x2

C&J
95%x1x2

Front Squat
95%x1x2

Hanging Leg Rise
3x10


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.