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Fitness@CrossFitSydney.com.au
Liz Power Cleans 57.5kg @ sectionals
CFHQ WOD
Shoulder press
3-3-3-3-3
record Loads
ENDURANCE WOD
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
STRENGTH WOD
Snatch
Max
Clean & jerk
Max
Back squat
90% x 1 x 5
3 sets:
A1. Reverse hyper x 15 (weighted)
A2. Barbell bent row x 10
Notes: Don't push PR attempts today unless you're sure they're going to happen.
Anaerobic Adaptations
Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.
Yuri Verkhoshansky
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