Try the Method
Sport or Goal Specific PT Sessions Available
Fitness@CrossFitSydney.com.au
This Saturday CFS Closed for the Regional's
Monday Business as normal
CFHQ WOD
For Rds
7min
45kg Squat clean, 10 reps
20 Sit-ups
The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
Record Rds complete and fractions
ENDURANCE WOD
Choose ONE Of the following Sports then do:
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
Power snatch
75% x 1 x 6
Power clean & jerk
75% x 1 x 6
Reverse hyper
2 x 15 w/ light weight
Light ab work of choice
If the lifts at this weight are not quick and solid, drop the weight until they are.
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.
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