CrossFit Sydney "For Time" and the Individual

CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au







CFHQ WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Record number of minutes successfully completed for each exercise to comments. Their sum is your score.


ENDURANCE WOD

Choose ONE of The Following Sports:

Cover as Much Distance as possible in each of the timed intervals.

Swim, Bike, Run C2

2 Rounds of:

3x1min, Rest 30sec between intervals, 2x2min, Rest 45sec between intervals, 1x3min, Rest 2min, Repeat Set. Rest between sets is the 30sec, 45sec, 2min.

STRENGTH WOD


Snatch
max for day; 10 min rest

Clean & jerk
max for day; 10 min rest

Front squat
max for day

3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20



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.