CrossFit Sydney "Short Change"

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





CFHQ WOD

Back Squat
3-3-3-3-3



ENDURANCE WOD

Swim, Bike, Run, C2

Swim: 800m TT

Bike: 20 Mile TT

Run: SC: 5k, LC- U 10k TT

C2:5k TT


STRENGTH WOD

Snatch
Heavy Single

C&J
85%x1x2

Front Squat
Heavy Single


For Time
4Rds
200m
10 KB Cross Chops 5/side 25% BW


Short Change

Often individuals take the Met Con WODs as a Time based Competitions or races with the fastest time winning.
Sure, let the person beside you motivate you to perform better, but the real goal of recording times is to monitor improvements in efficiency of movement under stress against that individual’s previous time.
When the Fastest Time becomes the overriding goal, the WO and more importantly the quality of the movement suffers. Individuals don’t quite reach the depth they could in the squat, don’t quite top out in the push up, and heaven forbid they even skip "reps.

The WODs are designed to create a training effect (conditioning) by working through a range of movement in good form at a relatively high intensity.
Reduce the range of movement or the quality of the technique in order to maximize the intensity and you will only cheat yourself out of valuable conditioning. The WOD isn’t about winning its about maximizing work capacity. Develop fluid movement through good form and correct ROM, then ratchet up the intensity to work for Personal Best times.

Don’t let this happen to your WOD; don’t short change the training effect in order to beat the gent next to you.