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Fitness@CrossFitSydney.com.au
CFHQ WOD
For Time
5Rds
SDLHP 45kg 21 reps
21 Ring Dips
Record time taken
ENDURANCE WOD
Swim, Bike, Run, C2
10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
All out efforts! Terrain or incline is your choice.
STRENGTH WOD
C&J
75%x1x3
Snatch Pull
97%x3x3
Snatch DL
105%x3x3
Front squat
81%x3x5
Stiff Legged DL
3x5
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.
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