CrossFit Sydney "Short Change"

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au




Sandeep on the Jump




CFHQ WOD

"Elizabeth"

for Time
21-15-9 reps
60kg Clean
Ring Dips


Record time taken

ENDURANCE WOD


Choose ONE of the Following Sports:

Swim, Bike, Run,C2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

STRENGTH WOD

Snatch
70% x 1 x 5

Clean & jerk
70% x 1 x 5

Front squat
90% x 1

3 intervals:
300 m row rest / 200 m row sprint





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.