Crossfit Sydney Suffer 20/5

The Crew


Tabata What???
Tabata Swing & Snatch Tabata Squats

V's OHSTabata Snatch
Tabata Push Ups
OHS

WU
Lossen Up Drills
Sprint Drills
Run Throughs
Side to Side
Backwards Running

3mins for Rds
1 Chin Up
3 Burpees
20m Sprint

KB Instruction
or
OverHead Squat Practise

Tabata for Lowest Score
Squats with 10kg or OverHead Squats 20kg
Push Ups
KB Swings or Snatch 16kg
Chin Ups

Caffine

Finish

Attrition & Psychologcial Conditioning

Attrition& Mental Determination
The Crossfit method places individuals into routines that imposes pressure to perform.At some stage regardless of previous experience, fitness levels etc, attrition sets in.
If it does not, you are cheating only yourself because you are cruising!
Give me 10 Burpees!
At this point of Attrition, a familar question pops into the mind of most Crossfiters.
Quit Now!
Most push through mentally,they trick their mind that its worth doing the extra reps in order to gain something.
In the terms of training that gain is to Finish.
Those that do Quit usually go to Body Building and buy mirrors for above their bed.

There are times in sport and life that individuals are placed in situations that are uncomfortable and regardless of experience, aptitude or intelligence you will have to grit it out or quit.
Rarely in Gym based fitness programs is there this type of nesscesity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom.
What does this all mean?
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

CrossfitSydney's Suffering 13/5

The Crew

J gets some Burpee Big Air
H takes a 50kg Bag for Jog

M &N more Pull Ups & Swings















The Warm Up
3Rds
5 Chin Ups
10 KB Swings
15 Push Ups

The Suffering
For Time
50kg Sand Bag Carry 40m
15 Burpees
15 Chin Ups
15 KB Swings
50kg SB Carry 40m
12 Burpees
12 Chin Ups
12 KB Swings
50kg SB Carry 40m
9 Burpees
9 Chin Ups
9 KB Swings

N 19.50
H 17.50
J 21.20
A 9.13
D 22.10

The Finish
Reps for Max
Ring Dips
L Sit for Time
Pistols


End Suffer

The Time Thing

Timed Work Outs

Why Time a Work Out?

A Sense of Urgency: Life and Sport require actions to be completed with the pressure of time placed upon results.

The Crossfit Method believes in Intensity and Volume over duration in order to elicit pressure and maintain intensity within a Work Out, you may add the aspect of performing against the clock.
This becomes a reference point when repeating the same workout in the future while maintaining a sense of urgency and giving individuals a goal to work with.

Timing a WO elicits Power Generation. Power=[Force X Distance]/Time.
By challenging Power Output we fatigue the Systems of the Human Body.Increasing an individual's power output can promote increases in absolute and relative strength, speed and endurance.

Timing a Work Out is all about You!
No one else,and the clock doesn't lie.
Want a faster time then suck in some O2 and crank another rep.
Responsibility Sucks doesn't it!

What Timing a WO isn't!
It isn't a way of comparing oneself against others.
Want to make your training a competitive event,then at least give your other competitors access to standardized equipment,rules and all the strategies that accompany it.
This is training not an event!



What about Form?
Form and technique will suffer when going for a best time,however generally it is recommended that beginners concentrate on form and simply allow time to tick by,this will maintain the intensity of the WO in its own right. As your skill level increases then with correct scaling of reps and weights,"For Best Time" can be attempted.However "Best Times" usually accompany repetition's of a WO due to familiarity and improved technique,regardless of whether its an official attempt or not.

CrossfitSydney Suffer 6/5

CrossfitAus Team 2
In the midst of Helen













Quality Swings

G Swings KB as Kids ask "whats this?"
Either N&G clapping Vado's Running Style or they are doing Burpees!
















J cranking Chins,Vl cruising in the background



CrossfitSydney's Suffer in Sydney Workout of the Weekend
Saturday's 0800 @Queens Pk Ranwick, meet at the Chin Up Bars
All Welcome

This Weeks Installment
Warm Up
3Rds
10KB Swings
20m Sprint
5 KB Sumo DL High Pulls
5 Burpees

Times
Vado 3.33
N 4.47
G 4.07
J 4.16

5mins for Rds
Men 3 Chin Ups Ladies 1 Chin Up
5 Push Ups 5 Push Ups
10 Squats 10 Squats

Vado 7Rds
N 7Rds
G 6Rds
J 7Rds
VL 6
T 6

3Rds
400m Run Ladies 200m
21reps KB Swing L 12 Reps
12 Chin Ups L 12 Body Rows or Jumping Pull Ups

N 8.24
G 8.38
VL 20.08
Vado 11.51
T 18.30
J 15.45

Finish With
Ab Wheel,Ring Push Ups and L sits
Caffine Hit and Chat.

Effort

I couldn't do it,
I didn't do it
I wonder which one
While making excuses to others is one thing.
Making excuses to yourself is a completely different story.
This is not something I can preach to others
I must say it to myself.
Mitsuo Aida

J One Arm 40kg Snatch A Pulls some L Sit Chins

Fi Crossfit NQ cranks a single with 12.5kg DB

SIS 22/4

The Basics performed with good technique and through the full range of motion provide a better foundation then pulley rigged machines focused on isolated muscle groups.
XfitAus Team 1














Fractured Fran Time


ZFD Zone Free Day











Warm Up
3Rds
C&J 20kg Bar 5reps
10 Push Ups
10 Sit uPs

Snatch Practise

Fractured Fran
Sets of 5 reps to 45reps of
40kg Thruster
Kipping Chins Ups

Max Reps
40kg Thruster
Kipping Chins Ups
M (30kg) T 4 CU6
D T 11 CU 9
Vado T 10 CU 12
Vlad T 12 CU 2
J T 15 CU 29
A T 17 CU 24


Ring Roll Outs
Ab Wheel
L sits
L Pull Ups

Off to Fitness Expo

StrongMen&Women

The move away from the conventional fittness paradigm means a move back to the Basics of pulling an pushing big loads.

Big J&D doing some Flipping.
It doesn't have to be Fun to be Fun

SIS 9/4

Suffer's are about eliciting a training response through short high intensity complexes.Providing value for time spent and a great foundation for other Sport Specific activities.






Poster Lad JE is responsible for this Suffer,He and he alone should be held responsible for any Delayed Onset of Muscle Soreness that may occur.

Warm up:
5 rounds: 3 pull-ups 6 pushups 9 squats Run 20 m
For time:
20m two-footed jumps
25 pushups
20m lunge walk
25 pull-ups
20m bear crawl
25 burpees
20 m 40kg sandbag carry
20m 24kg KB farmers walk

Afterwards:
Max squats with 40kg sandbag on shoulder
Clean and press sandbag KB clean and press 3 x 5reps varying size KBs for each person
Evil wheel

The Little Details

V finds out that the Keg is full of Water.
Crossfit Suffer Credo

You may talk about Crossfit
You are not your WOD Time
You are not your DeadLift Number
You are not your 5min Snatch
No One Wins a WO
You seek Intensity over Duration
Everyone will experience Attrition
If the WO was easy you didn't WO
If this is your first WO, you must complete as Recommended

SIS1/4

O lift Instruction
We Love Squats
V on Front Squat to Drag Sprint


Another Suffer with a Chipper Format

Warm Up of
3Rds
5 Push Ups
10 Sit Ups
15 Air Squats

Snatch Technique Practice
KB Swing Practice





The Chipper for Time
Front Squat for Reps
Drag Sled for 40m
Keg Clean for Reps
20reps 24kg KB Swings
20 Burppees
20 Chin Ups
400m Run/Jog

Caffeine and Sugar Hits at the Local.

SIS 25/3

Warm Up
Arm Swings,Hip work to Burpee's,(Yeeh Burpees!)


3mins
2 Pull Ups
5 Push Ups
5 Squat
40m Sprint

Average 3 Rds

15 11 9 for Time
20kgBB Thruster
24kg KBSwing

All under 4mins

The Decision was made to include the "Happy Angie" instead of proposed BW work

For Time
100 Chin Ups
100 Push Ups
100 Sit ups
100 Squats

L 29.20
J 26.37 (Strict Chins)
V 44.34(First Time)
A16.47
D33.31

Jog Warm Down to Coffee Hit.

Suffer 25/3

Suffer 25/3 Queens Park 0830
WU Sprint Tech
3mins
2 Pull Ups
3 Push Ups
5 Squats
40m Sprint

For Time
3Rds
35 Squats
25 Push Ups
15 Pull Ups

For Time
3Rds
400m Run
15 Reps 20kg Thruster
10 Jumping Muscle Ups

For Time
15 11 9
Front Squat
Swing

See you there.
A

We Like Chin Ups

Few more Pics of your typical Suffer.If you can't do 1 Chin Up you will at least get lots of practise attempts.

Recent Suffers

Keg Lifts
Handstands


Drag Sessions

Suffers Continue

The Suffers have been continuing with good attendence.Every Saturday at Queens Park 0830 at Pull Ups Bars.
Come along and join us for a hour of High Intensity BW & Weighted Complex Exercises.

Suffer in Sydney 5

Suffer in Sydney V will be on this weekend at 0830 sharp at Queens park, exercise equipment near the corner of Darley and York Streets. All welcome.

The workouts this time around are from Andrew C so if you suffer you can blame him.