CrossFit Sydney "For Time" and the Individual

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








CFHQ WOD

Tabata Something Else

20 Work :10 Rest x 8 intervals
of

Pull Up
Push Up
Sit Ups
Squat


Record total reps



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds


STRENGTH WOD

Hang Clean
75%x2x4

Snatch Balance
80%x3x2 84%x2x2

Push press
89%x3x4


For rds
5min
2kb Clean + 2 Push press + 2 lunge L/R (24kg)



Differentials in Range of Motion
Why" For Time" is relative to the individual.

Power movements of individuals are fixed and different due to the individual’s range of joint motion and Biomechanical structure. To compare from individual to individual has no value in a training format, rather "For Time" is a reference point for determining increased efficiency for that individual in reference to previous attempts.
Velocity is determined by the time taken to complete the movement through that individuals range of motion.
Training using methods that focus on decreasing the time in which the movement is produced by increasing the efficiency and or acceleration of the movement, increases power generation.
Therefore Timing a WorkOut produces a reference point from which to determine increases in power output when compared to future attempts.