Intensity over Duration
Fitness@CrossFitSydney.com.au
CFHQ WOD
"Forrest"
For Time
3 rds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
ENDURANCE WOD
choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 20-75 above body weight.
STRENGTH WOD
Power clean
(60%x1, 65%x1, 70%x1) x 3
Overhead squat
max for the day
4 sets; no rest:
15 DB muscle snatch
15 pull-ups
Hard Bits?
Becoming fit isn't complicated at all physically, you just have to work hard repeatedly on a varied group of key exercises (eg: squats, pull-ups, Olympic lifts, rowing, running, swimming, handstand pushups, and ring work) and let your body recover from the workouts and improve.
The hard bit is the mental aspect.
CrossFit Programming is mentally challenging and fatiguing. The Intensity and the task completion based protocols will find you wanting to quit, stop or at least rest a little longer. Attrition is not a maybe but a certainty.
Strategies will emerge for your best way through such intensity, but all will take a certain mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety
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