Sunday, October 24, 2010

CrossFit Sydney "The CF Method"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au







CFHQ WOD

For Time

21-15-9

100kg DL
60kg Overhead Squat

Record time taken

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 3x350y/m, 2 min Recoveries, Best possible pace

Bike: 3x5k, 2 min Recoveries, Best possible pace

Run: 3x1000m, 2 min Recoveries, Best possible pace

C2: 2x1200m, 2 min Recoveries, Best possible pace

STRENGTH WOD

Back squat
78% x 3 x 10

Snatch pull
93% (of snatch) x 3 x 2

Snatch deadlift
103% x 3 x 1


The CrossFit Method

Diet: nutrition is the fuel for fitness and health

Metabolic Conditioning: Conditioning of the energy systems of human body, Aerobic lactic acid and phosphocreatine

Dynamic Body Weight Movement: creates functional body control and improves range of motion, balance and agility.

Strength and Power based Lifting/Throwing: creates ability to exert control over external objects and develops power/strength ratios

Outdoor Pursuits/Sports: application and exposure to competitive elements refines specific skills and allows exposure to randomized and unpredictable events of the greater world.

2 comments:

Unknown said...

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Unknown said...

That Throwdown Series sounds pretty cool I will definitely check it out.

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