CrossFit Sydney" For Time"

CrossFit Conditioning
For Life For Sport
Try the Method
Contact
Fitness@CrossFitSydney.com.au





CF HQ WOD

For Time
30 MUs

or
120 Chin Ups
120 Dips in sets of 5s

Record Time taken

ENDURANCE WOD


Choose ONE sport and do the following for your distance:

Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT

Bike: SC: 12 mile TT, LC: 20 mile TT, U: 30 mile TT

Run: SC: 2 mile TT, LC: 10k TT, U: 10M TT

C2: SC: 2k TT, LC: 3k TT, U: 5k TT

STRENGTH WOD


Snatch
95%x1x2

C&J
95%x1x2

Front squat
95%x1x2
3x
Hanging leg Rise 5
Plank 1min


"For Time"

"For Time" indicates that the WOD will be timed from beginning until completion of all tasks set out.

Why Time a Work Out?

To create a Sense of Urgency: Life and Sport require actions to be completed with the pressure of time placed upon results.The Crossfit Method believes in Intensity,load and Volume over duration. In order to elicit pressure and maintain intensity within a Work Out, CrossFit WODs add the aspect of performing against the clock.

This "time" becomes a performance reference point when repeating the same workout in the future and gives individuals a goal to work towards.Bettering your Time.

Timing a WO elicits Power Generation.

Power=[Force X Distance]/Time.

By challenging Power Output we fatigue the Systems of the Human Body.Increasing an individuals power output can promote increases in absolute and relative strength, speed and endurance.

Timing a Work Out is all about You!

No one else,and the clock doesn't lie.

Want a faster time then suck in some O2 and crank another rep.

Responsibility Sucks doesn't it!