CrossFit Sydney "Adaptations"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au





CFHQ WOD

20min
AMRAP(as many Rds as possible)
5 HSPU
10 L Sit Pull Up
15 Walking lunges



Record Rds completed and fractions


ENDURANCE WOD

Choose ONE Of the Following Sports:

95% RPE or Distance of Below Times.

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

STRENGTH WOD

Snatch
Max Effort

C&J
Max Effort

Back Squat
Max effort


5Rds
30 sec plank
30 sec Sit up
30 sec Hip Extension


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.