Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au
CFHQ WOD
"Jackie"
Row 1000m
50 20kg Thrusters
30 Pull ups
Record time taken
ENDURANCE WOD
Swim, Bike, Run, C2
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.
STRENGTH WOD
Frotn squat
Hevy Single
Snatch
60%x2x4
Rack Jerk
75%x1x3
Ab Roll Outs
3x15
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.
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