CrossFit Sydney "Short Change"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

Eva

For Time
5Rds
Run 800 meters
32kg Kettlebell swing, 30 reps
30 Pull-ups

Record time taken


ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

Cover as much Distance as Possible.


STRENGTH WOD

Snatch
80% x 1 x 5

Clean & Jerk
80%x 1 x 4


3 rounds for time:
400 m row
10 push press - 70%


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.

Don’t let this happen to your WOD; don’t short change the training effect in order to beat the gent next to you.