CrossFit Sydney"Movement Efficency"

CrossFit Strength & Conditioning
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Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

"Fight Gone Bad!"

For Rep Count
3Rds
1min each Station
1min Rest between Rds
Wall-ball, 20 pound ball, 3m target (Reps)
Sumo deadlift high-pull, 35kg(Reps)
Box Jump, 50cm box (Reps)
Push-press, 35kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


ENDURANCE WOD


Choose ONE of The Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8

STRENGTH WOD

Back Squat
84%x2x5

Push press
78%x3x5

Snatch Pull
98%x3x4

Weighted Sit Up
3x10




MUSCLE CONTRACTION

The Speed of muscular contraction is not determined by the simple synthesis of different motor capacities(strength,velocity or endurance).The increase of the speed of muscle contraction as a result of training is obtained through the increase of the following

:motor neuron impulse

:sacroplasmic hypertrophy

:power and capacity of energy providing mechanism

:functional supporting physiological systems of the organism
:through effective utilization of the motor potential of athlete assured by the appropriation of more expedient biomechanics of movement.

= Efficient Movement Patterns

CrossFit Sydney "Anaerobic Adaptations"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au







CFHQ WOD

"J.T."

21-15-9
Handstand push-ups
Ring dips
Push-ups

Record time taken

ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6
or 2 min on 1 minute off x 6

STRENGTH WOD

Snatch
Heavy Single

Clean& Jerk
Heavy Single

Back squat
Heavy Single

For Time
3Rds
10 KB Swings
5DB Push Press 55% of Push Press






Anaerobic Adaptations

Training with continuous prolonged exercise at Anaerobic Threshold intensity level is an effective training method to enhance the oxidative capacity of slow twitch fibers. In addition interval training at an intensity level greater than or equal to VO2 Maxis an effective method to enhance the oxidative capacity of fast twitch fibers. When this type of interval training is used after the preliminary preparation of slow twitch fibers(through prolonged exercise at anaerobic threshold level)it also becomes a method of improving the athletes aerobic capacities with the same effectiveness as the continuous prolonged exercises training.

Yuri Verkhoshansky

CrossFit Sydney "Core Strength"

CrossFit S&C
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Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au







CFHQ WOD

Back Squat
1-1-1-1-1-1-1

record Loads



ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: SC: 8min- LC: 12min- U: 20min

Bike: SC: 20min- LC: 30min- U: 50min

Run: SC: 12min- LC: 20min- U: 30min

C2: SC: 8 min- LC: 12min- U: 20min

STRENGTH WOD

C&J
75%x2x7

Muscle Snatch
75%x2x4


For Time
2-4-6-8-10-8-6-4-2
KB Swings
Hanging leg Raise



Core Strength and Conditioning

This phrase has a double meaning

1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.

2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.

The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.

CrossFit Sydney "Adaptations"

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au







CFHQ WOD

"Nicole"
20min
For Rds
400m
Max Kipping Pull Ups

Record Number of Chin Up each Rd

ENDURANCE WOD

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Foul If you deviate more than the specified time.
Foul: 20 pistols (10 each side)

STRENGTH WOD

Front Squat
78%x3x5

Snatch Push press
78%x3x5

Clean Pull
98%x3x4

TGU
3x5L/R



The Impact of Metabolic Stress on Hormonal Responses and Muscular Adaptations



Kazushige Goto; Naokata Ishii; Tomohiro Kizuka; Kaoru Takamatsu
Author Information

Purpose: The purpose of this study was to examine the impact of exercise-induced metabolic stress on hormonal responses and chronic muscular adaptations.
Methods: We compared the acute and long-term effects of an NR regimen (no-rest regimen) and those of a WR regimen (regimen with rest period within a set). Twenty-six male subjects were assigned to either the NR ( N = 9), WR ( N = 9), or control (CON, N = 8) groups. The NR regimen consisted of 3-5 sets of 10 repetitions at 10-repetition maximum (RM) with an interset rest period of 1 min (lat pulldown, shoulder press, and bilateral knee extension). In the WR regimen, subjects completed the same protocol as the NR regimen, but took a 30-s rest period at the midpoint of each set of exercises in order to reduce exercise-induced metabolic stress. Acute hormonal responses to both regimens were measured followed by a 12-wk period of resistance training.

Results: Measurements of blood lactate and serum hormone concentrations after the NR and WR regimens showed that the NR regimen induced strong lactate, growth hormone (GH), epinephrine (E), and norepinephrine (NE) responses, whereas the WR regimen did not. Both regimens failed to cause significant changes in testosterone. After 12 wk of resistance training, the NR regimen caused greater increases in 1RM ( P < 0.01), maximal isometric strength ( P < 0.05), and muscular endurance ( P < 0.05) with knee extension than the WR regimen. The NR group showed a marked increase ( P < 0.01) in muscle cross-sectional area, whereas the WR and CON groups did not.

Conclusion: These results suggest that exercise-induced metabolic stress is associated with acute GH, E, and NE responses and chronic muscular adaptations following resistance training.

CrossFit Sydney "Growth Hormone"

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






CFHQ WOD

Run 10km

Record Time

ENDURANCE WOD


Choose ONE of the following sports

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

STRENGTH WOD

Power Snatch
70%x5

Snatch Balance
75%x3x4

3Rds
200m Row10 Kipping Chin Ups
5 Sand bag Half Moons 25% BW



Growth Hormone

1.GH is released in 10-20 pulses throughout the day instead of in a steady stream.

2. The largest daily pulse of GH takes place during the beginning stages of sleep.

3. Anaerobic exercise (and the lactic acid it produces) seems to be linked to an increased pulse of GH that can last for about 2 hours after exercise. Many people state that 10-15 minutes of intense anaerobic exercise can create a large surge of GH.

4. Eating protein has been linked to an increased pulse of GH. There are many secretagogue products that claim to help release GH and are usually taken before exercise, after exercise, and/or before going to bed for the night.

5. Eating carbohydrates creates a surge of insulin which apparently dampens the release of GH. Many experts recommend to avoid eating carbs for 2 hours after exercise in order to not diminish the GH surge caused from exercise.

6. Fasting is said to be linked with an increased release of GH.

7. A stress response (including the stress response to long endurance exercise) has been said to dampen the release of GH

CrossFit Sydney "The Basics of Strength"

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





CFHQ WOD

C&J Ladder
60kg C&J
1 rep first Minute
2 reps second minute
continue until you can not complete reps required per minute

Record Minutes and fractions

ENDURANCE WOD


Choose ONE of the Following Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

STRENGTH WOD

Back Squat
81%x3x5

Push Press
76%x3x5

Snatch Pull
96%x3x5

GHD Sit Up
3x15





The Basics
Methods of training resistance exercises should be oriented toward athletic development through

Maximum Strength :Increasing speed of movement by creating maximum effort.

Explosive Strength :Training acceleration or change in direction of movement with significant external resistance.

Speed Strength : Speed of movement is achieved by overcoming relatively small resistance

Strength Endurance :Sustained force production over long duration.

Local Muscular Endurance : continuous speed at sub maximal intensity.

CrossFit Sydney "Consolidation"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au







CFHQ WOD

Cindy
20min
For Rds
5 Chin Ups
10 Push Ups
15 Squat

OR

Mary
5 HSPU
10 Pistols L/R
15 Chin Ups


Record Rds complete and fractions



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

Foul if you loose distance on each round.
Foul = 2 min max rep Burpees

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front Squat
Heavy Single

For Time
3rds
20 Kipping Pull Ups
20 Walking Lunge



M.E.(Maximin Effort) Work Outs
Consolidation

Know your Rep max?
Warm Up-> get to your Max Load.
Now complete all 7 singles with as close as possible your rep Max Load.
Rest as long as you need to get the next single.
Coping the Fail?
Not happening?
Reduce the load by 1.5kg until you make the clean single lift.
Continue your singles at the new load.

CrossFit Sydney "GPP?"

CrossFit Conditioning
Try the Method
Sport or Goal Specific PT Sessions Available
Contact
Fitness@CrossFitSydney.com.au






CFHQ WOD

20min
For Rds
10 Wall Ball 10kg Ball
10 GHD Sit Ups
10 Back extensions

Record rds Completed


ENDURANCE WOD

90% Of Best Time for your set Distance.

Swim: SC: 600m , LC: 800m , U: 1000m

Bike: SC: 12 mile , LC: 20 mile , U: 30 mile

Run: SC: 2 mile , LC: 10k , U: 13.1M

C2: SC: 2k , LC: 3k , U: 6k

STRENGTH WOD

2 Position Clean
75%x5 sets

Muscle Snatch
75%x3x3

Jerk
Heavy Single ->90%x1->85%x1x2

Weighted Sit Ups
3x 10



GPP
General Physical Preparedness
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities.GPP has implications for any individual who has physical demands placed unpon them with little preparation time.

What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit Sydney "Range of motion"

CrossFit Conditioning
Try the Method
Function Intensity Variety
Fitness@CrossFitSydney.com.au






CFHQ WOD

Lynne
5Rds
2min Rest bewteen exercises
BW Bench Press Max Reps
Strict Nuetral Grip Chin Ups Max reps

Record Reps


ENDURANCE WOD

Swim, Bike, Run, C2

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES

Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.

C2: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.

STRENGTH WOD

Front Squat
75%x4x5

Snatch Grip Push Press
75%x5x5

Clean Pull
95%x5x5

TGU
3x5L/R



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.

CrossFit Sydney "WOD"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au




IKSA Level 2 S&C Course





CFHQ WOD

"DT"

For Time
5 Rds
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kg Push jerk, 6 reps

Record Time Taken



ENDURANCE WOD

All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Foul: 1 min of max rep Burpees

STRENGTH WOD


SNATCH
Heavy Single

CLEAN & JERK
Heavy single

BACK SQUAT
Heavy single



WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)

CrossFit Sydney "WOD"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au



CFHQ WOD

Eva
For Time
5Rds
800
30 KB Swing 32kg
30 Pull Ups

Record time taken


ENDURANCE WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

6x3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals.

STRENGTH WOD

Snatch
Heavy Single->80%x1x5

C&J
Heavy Single->80%x1x5

Back Squat
Clean Heavy Single->x2x2

Hanging Leg Rise
3x10



WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)

CrossFit Sydney "CFT"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au




CFHQ WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Add loads together for CFT


ENDURANCE WOD

Choose ONE Of The Following Sports:
Swim, Bike, Run, C2

10 meters on then min. every minute add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

STRENGTH WOD

Snatch
80%x1x5

C&J
80%x1x4

For Time
3Rds
400m Row
10 Push Press 70%



CrossFit Total (CFT)

This WOD is a way of determining your 1 Rep Max for the 3 Central Lifts of Squat,Press and Pull (Deadlift).
This total will give you a reference point to compare future WOs and a method of caluating approx loads for other strength based protocols used in the WODs[eg: 5x5,7x3]
Ideally you should have some approx loads in your mind for 5 Rep Max, 3 Rep Max and 1 Rep Max.

How do I go about it?

Warm Up

Aproach the first lift by doing 15 to 20 reps at a light weight paying attention to form.[eg:empty bar]
Rest
Perform 5 reps at a greater load but below your 5 rep max.
Rest
Perform 3 reps at a greater loads but below your 3rep max
Rest
Perform a Heavy single at approx 3 Rep Max
You are ready.

You have 3 attempts to achieve the best 1 Rep Max you can perform.
Rest >3mins between attempts

Gee yourself the F up,or get your partner to charge you up!!(feel free to be creative in this process and send all photos or vids to CrossFitSydney)

First Attempt Your 3 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load. ]-Rest
Second Attempt Your 2 Rep Max or slightly above[Use the result [Fail or Clean lift] to determine whether to attempt more or less load.] -Rest
Third Attempt
Load what you believe to be your Maximal Effort,attempt the Lift.Your performance in the previous two lifts should guide your load.

Continue the Process for the next Lift.

Some Precautions From Coach M Rippetoe

Don't be a F ing Idiot
Don't CFT if you are injured to the extent that a CFT will aggravate the problem.

Don't Overreach
Be ambitious not greedy.

Don't Cheat
This is a test,its designed to measure whats there,not create something that's not.
That's what training is for.

CrossFit Sydney "Core S&C"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Time
2Rds
Right Arm Bar Bell Push Press 12 reps
Left Arm Deadlift 12 reps
Run 800 m
Left Arm Bar Bell Push Press 12 reps
Right Arm Deadlift 12reps
Run 800m

Record Loads and time taken


ENDURANCE WOD

Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups

STRENGTH WOD

Snatch
60%x1x5

Power Clean+Push Jerk+Jerk
75%x1x5

Front Squat
90%x1x3


Core Strength and Conditioning

This phrase has a double meaning

1. The CrossFit method seeks to create a foundation base line level of fitness that has application to all athletic past times.

2. The CrossFit Method seeks to condition and strengthen the Core Muscles.
Efficient and productive human movement relies on extension and flexion of the hips and extension flexion and rotation of the trunk and torso, ”the core muscles”. These movements originate at the core and are relayed at increasing velocities to the extremities.

The CrossFit Method strengthens the Core Muscles through mixed modality cross training involving functional movement at high intensities, coupled with a core curriculum that emphasizes learning new skills and sports to assist in improving and applying their fitness conditioning.

CrossFit Sydney "Hard Bits"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au







CFHQ WOD

Nicole

20min
As Many Rds and reps of
400m
Max Kipping Pull ups

Record Reps of Chin Ups

ENDURANCE WOD


Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10

STRENGTH WOD

High Hang Snatch
65%x1x5

High Hang C&J
65%x1x5

For Time
500m Row
25 Kipping Pull up
400m Row
20 Pull ups
300 Row
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

CrossFit Sydney Why" For Time" is relative to the individual

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au




CFHQ WOD

For Rds
20min
45kg Thruster 5 reps
45kg Hang Power Clean 7 reps
45kg Sumo Dead Lift High Pull 10 reps

Record Rds completed and fractions

ENDURANCE WOD

Choose ONE of The Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8

STRENGTH WOD

Snatch
Heavy Single
85%x1x3

C&J
85%x1x3

Front Squat
Clean Single weightx2x3

Hanging Leg rises
3x15



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 Bio mechanical 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 relation 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 Work Out produces a reference point from which to determine increases in power output when compared to future attempts.

CrossFit Sydney "Endurance"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au








CFHQ WOD

Front Squat
3-3-3-3-3

Record Loads

ENDURANCE WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single
85%x1x3

Back Squat
Clean Single Weight x2x3

Weighted Sit Ups
3x10




Endurance

Endurance events have a large metal aspect to them. Repetitive movement has a lasting effect on joints muscles and the mind. While training for increasing efficiency over Long distance can be achieved to an extent by effective High Intensity Formats there is an essential need for Endurance Work if planning long endurance events.
Long Slow Distance is necessary to develop efficient movement technique in your chosen discipline.Which will minimise the repetitive abuse experienced in long events.
LSD can condition the body to cope with such extended bouts of repetitive abuse.This means the little details such as clothing rub,blisters etc as well as conditioning soft tissue.
LSD can prepare you mentally for the extended duration involved.Pushing oneself or pushing together in a group through a long event can build metal determination and confidence in team mates.
Experience in such training will also expose the individual to the elements, conditions and contingencies that are often unpredictable,exposure to such experiences can be invaluable for race or emergency situations.
CrossFit is ideal conditioning for improving the speed at which you participate in endurance events by increasing strength, power, mobility etc, however endurance events require time committed to Sport specific endurance conditioning.
Need a program or Personal Training for an Endurance Event?

Talk to Us

CrossFit Sydney

CrossFit Sydney "SSP?"

CrossFit Conditioning
For Life For Sport
Try the Method
Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Time

3Rds
400m
21 KB Swing 24kg
12 HandStand Push Ups

Record total time taken

ENDURANCE WOD


Swim: 2 x 500m/y all out sprint. 2 min recoveries. NO PENALTIES

Bike: 2 x 5k holding best possible pace... 2min recoveries. NO PENALTIES. All out sprints

Run: 2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints.

C2: 2 X 1200m with 2 min recoveries... NO PENALTIES. All out sprints

STRENGTH WOD

Snatch
80%x1x6

C&J
80%x1x5

Front squat
Heavy Single

For Time
3Rds
200m Sprint
20 Kipping Pull Ups





Sport Specific Performance

Want to get better at a Sport then at some stage you will have to devote more time to that specific sport skill set and movement patterns. Depending on your present skill level improvement may require stages of focus to progress efficiently.

CrossFit provides a base line conditioning that is ideal for most power sports. That said, CrossFit programming can be adjusted and "tweaked" to suit and aid on going sport specific skill development just as CrossFit is scaled to suit the individual.

Crossfit Conditioning will complement SSP by maintaining and/or increasing work capacity, work weak areas and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.

CrossFit Sydney "Power Ratio"

CrossFit Strength & Conditioning
Try the Method
Andrew@CrossFitSydney.com.au







CFHQ WOD

50 Wall Ball
50 Kipping Chin Ups
35 Wall Ball
35 Kipping Chin Ups
20 Wall Ball
20 Kipping Chin Ups

Use 10kg Ball and 3.5m Target

Record Time Taken

ENDURANCE WOD

Choose ONE of The Following Sports

Swim, Bike, Run, C2

12 min Time Trial, all out effort,
cover as much distance as possible! Make the terrain appropriate to your up coming event.



STRENGTH WOD

SNATCH
80%X1X6

C&J
80%x1x4

Back Squat
80%x1x3

GHD Sit Ups Slow
3x10



Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work/Time
Work = Force x distance

Power involves more then just this formula entails. Power is functional strength expressed in terms of acceleration, execution time or velocity in a given motor skill or kinetic chain rather then isolated exercise. Power is to generate/apply force, which requires other key areas of agility, speed, reaction and range of movement.
Increasing Power means to increase other areas of motor skill and kinetic movement such as relative strength, speed, agility and range of movement. The training of these key factors goes together to increase both Aerobic and Anaerobic capacity by focusing on the interrelated Energy Systems of the Phosphagen and Fast & Slow Glycolysis.
Regardless of your Goals increasing your power ratio will aid competency in movement and performance.

CrossFit Sydney "Which WOD?"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au






CFHQ WOD

Run 5km

ENDURANCE WOD

Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2

3 Rounds of:

1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 1 min of max rep push ups

STRENGTH WOD


Power Snatch
80%x1x6

Power Clean & Jerk
80%x1x4

For Time
3Rds8 Sand Bag PC&PJ 50% BW
100m Sprint


How to use the WODs?(Work Out of the Day)

CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

CF HQ WOD
Can be used as a stand alone conditioning unit that can integrated into your own sport specific training.HQ WOD give you a all round basis of strength and conditioning. Broad by design it generally demands a degree of skill acquirement and increases in movement efficiency over a initial period.

ENDURANCE WOD
Created for those with an Endurance bias as a focus for training.
The Endurance WOD is designed to be completed in conjunction with the CFHQ WOD giving specific endurance training in High intensity format.If you have Tri/ Cycling or running as your sport we recommend you try this WOD Endurance. A training split of 4~6 hours between HQ WOD and Endurance WOD is recommended.The aim is efficient use of training time to best equip individuals for endurance events.

STRENGTH WOD
WOD Strength is designed as a stand alone cycle for developing relative strength and improved performance in Clean &Jerk and Snatch lifts. Based around 1RM% of complex lifts and ballistic lifts it will also give you a progressive template for improving your 1RM in basic Lifts. A byproduct can be Mass Gain (largely dependent on nutrition) however its focus is improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain strength and conditioning without taking away from progressive strength gains.
If using WOD Strength in conjunction with HQ WOD it is best to scale one or the other in relation to your goals of either strength gains or increased anaerobic conditioning.

CrossFit Sydney "Rest Intervals"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au






CFHQ WOD

"Nasty girls"
For Time
3Rds
50 squats
7 MUs
10 Hang Power Cleans 60kg/40kg

record time taken

ENDURANCE WOD

Choose One Of The Following Sports:

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K

STRENGTH WOD

Snatch
Heavy Single
90%x1x3

C&J
Heavy Single ->90%x1x3

Front Squat
Clean single wtx2x2

Weighted Ab Mat
3x 10


Rest Intervals

Regulate the training effect of resistance exercises.
Muscle Relaxation from correct rest periods facilitates ATP re-synthesis via the Creatine Phosphate system creates conditions for improving energy supply.Recovery time aid the functional interaction between motor and autonomic systems during a a routine.Helps facilitates lactate removal and improves muscle oxidative properties.Dynamic stretches during recovery rest periods such as full range of motion swinging preserves elasticity and helps the muscle to relax.

Get your Rest in

M.E. Days

<60% Rest 1 minute
65%-80% Rest >3minutes between attempts
1 Rep Max 5-10minutes

Metabolic Conditioning
10-45sec between attempts

CrossFit Sydney " What is CrossFit?"

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





CFHQ WOD

20min

For Rds

52kg Hang Clean 15 reps
12 Ring Dips
21 sit Ups

Record rds complete and fractions


ENDURANCE WOD


Choose ONE Of The Following Sports:

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

STRENGTH WOD
Snatch
Heavy single ->85%x1x3

C&J
Heavy Single-> 85%x1x3

Back squat
Clean single wt x2x2

Hang Leg Rises
3x10



What is CrossFit?

The CrossFit protocol is designed by G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense physical challenge as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
Crossfit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.

What Crossfit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Knitting Group!

CrossFit Sydney "Aspects of Fitness"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au





CFHQ WOD

Back squat
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

STRENGTH WOD

Snatch
Heavy Single
90%x1x4

C&J
Heavy Single
90%x1x3

Back squat
Heavy single Clean Weight
x3x3

6 Intervals
100m Sprint
200m Row



Aspects of "Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.

CrossFit Sydney "Chipper?"

CrossFit Conditioning
Try the Method
Personal Training Sport or Goal Specific Sessions Available
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

Cindy
20min for Rds
5 Chin Ups
10 push Ups
15 squats

or

Mary
5 HSPU
10 pistol Alternating
15 Chin Ups

Record Rds completed and fractions


ENDURANCE WOD

Swim: 800m @ 90%

Bike: 15 miles @ 85%

Running: LC or less: 5K 85% U: 10K

C2: 3K @ 85%


STRENGTH WOD

Front Squat
70%x3->75%x3->80%x1

Snatch Pull
100%x3x3

Rack Jerk
work to a heavy single
->85%of single x1x2

Dead Lift
90%x1x3

Chippers

A "Chipper" is a WOD designed to be challenging by its sheer volume and variety of movements.Chippers tend to require individuals to reduce or pace themselves through each task so as to finish the full event.This requires a degree of metal determination as well as physical fitness.

The solution is to "Chip" away at the volume in small units that do not see you go to failure or deteriorate the technique of the movement.
Decide on a Rep scheme that you can achieve in good form
Set small timed breaks or "walk aways" between the designated reps.
Accumulate the reps until complete.
Don't Give Up

Start Chipping.

CrossFit Sydney Credo

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au






CFHQ WOD

"Kelly"
For Time
5Rds
400m
30 Box jump 60cm
30 Wall ball 10kg

ENDURANCE WOD

Choose ONE of the Following Sports:
Swim, Bike, Run, C2

Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT

Record Overall Time taken


STRENGTH WOD

Snatch
Heavy Single
85%x1x4

C&J
Heavy Single ->
85%x1x4

Front squat
Heavy Single


For Time
3 rds
300m Row
7 burpees





CrossFit Sydney's Work Out of the Day 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!

CrossFit Sydney " Attrition"

CrossFit Strength and Conditioning
Fit for Sport, Fit for Life
Try the Method
Contact
Fitness@CrossFitSydney.com.au




CFHQ WOD

Thruster
1-1-1-1-1-1-1


Record loads

ENDURANCE WOD


Choose ONE of The Following Sports:

Swim: RPE of 15 for 15 minutes... Do not exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

Bike : RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

Run: RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

C2: RPE of 15 for 20 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE

STRENGTH WOD

Muscle Snatch
80%x1x3

Snatch
75%x1x5

C&J
75%x1x4


For time:
50 m sprint
15 kipping pull-ups
30 sec rest
100 m sprint
10 kipping pull-ups
30 sec rest
200 m sprint
5 kipping pull-ups
30 sec rest
50 m sprint
10 kipping pull-ups





Attrition

The CrossFit method places individuals into routines that impose pressure to perform against time or loads. Tasks are set, and the goal is to complete them in best time, best form, best load possible. At some stage regardless of previous experience, fitness levels etc, attrition sets in.

Attrition and fatigue cause people to access more then just muscular actions. You will have to "Dig Deep" and put some mental determination into the task at hand. This psychological effect can be just as important as the effect of the routine on your CV System.
There are times in sport and life that individuals are placed in situations that are uncomfortable, difficult perhaps dangerous 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 necessity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom. CrossFit brings that to your gym routine and beyond.
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

CrossFit Sydney "What is CrossFit?"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au







CFHQ WOD

"Babara"

For Time
5 Rds
3min rest Between Rds

20 Chin Ups
30 Push Ups
40 Sit Ups
50 Squats

Record Splits



ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

STRENGTH WOD


Snatch
Heavy Single->85%x1x5

C&J
Heavy Single
85%x1x4

Front squat
Heavy Single

Plate Twists
3x 30


What is CrossFit?

The CrossFit protocol is designedby G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenaging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense phsyical challenage as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
Crossfit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.

What Crossfit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Knitting Group!

CrossFit Sydney "WOD?"

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






CFHQ WOD

Run
5km

record time taken

ENDURANCE WOD


Choose ONE of the following sports

Swim, Bike, Run C2

3 Rds

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

STRENGTH WOD

Power Snatch
Heavy Single

Power Clean & Jerk
Heavy Single


4Rds
5 Box Jumps
10 Kipping Pull Ups
30sec Rest



WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)

CrossFit Sydney " Which WOD?"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au





CFHQ WOD
CFT

Squat 1 rep

Shoulder Press 1 Rep

Dead Lift 1 rep

Record Loads add together for CrossFit Total



ENDURANCE WOD

Cover as much Distance as Possible.

Swim: 8min

Bike: 15min

Run: SC: 10min. LC: 12min. U: 15min

C2: 8min

STRENGTH WOD



snatch
Heavy Single

C&J
Heavy Single

Front Squat
Heavy Single

Pull Ups
3x max



How to use the WODs?(Work Out of the Day)

CFS will post the HQ WOD, ENDURANCE WOD, and STRENGTH WOD
Allowing individuals for cycling through different focus within there training or specific focus for events.

CF HQ WOD
Can be used as a stand alone conditioning unit that can integrated into your own sport specific training.HQ WOD give you a all round basis of strength and conditioning. Broad by design it generally demands a degree of skill acquirement and increases in movement efficiency over a initial period.

ENDURANCE WOD
From CFE
Created for those with an Endurance bias as a focus for training.
The Endurance WOD is designed to be completed in conjunction with the CFHQ WOD giving specific endurance training in High intensity format.If you have Tri/ Cycling or running as your sport we recommend you try this WOD Endurance. A training split of 4~6 hours between HQ WOD and Endurance WOD is recommended.The aim is efficient use of training time to best equip individuals for endurance events.

STRENGTH WOD
Derived from Catalyst Athletics
WOD Strength is designed as a stand alone cycle for developing relative strength and improved performance in Clean &Jerk and Snatch lifts. Based around 1RM% of complex lifts and ballistic lifts it will also give you a progressive template for improving your 1RM in basic Lifts. A byproduct can be Mass Gain (largely dependent on nutrition) however its focus is improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain strength and conditioning without taking away from progressive strength gains.
If using WOD Strength in conjunction with HQ WOD it is best to scale one or the other in relation to your goals of either strength gains or increased anaerobic conditioning.

CrossFit Sydney "Lactate Threshold"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au





CFHQ WOD

"Micheal"
For Time
3Rds
800m
50 sit ups
50 Back extensions

Record time Taken


ENDURANCE WOD

Swim: Bike: Run: C2

3x of the following ladder. End with the 1 min rest before starting the next round.

20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.

STRENGTH WOD

Snatch
60%x1x5

C&J
80%x1x5

Front Squat
90%x1x3

Lactate Threshold

What is it?
When the body is at rest or at regular work conditions, your metabolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.

Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.

Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.

For the Generalist?
So what’s it all mean to me Recreational Jo?

Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.

CrossFit Sydney "Body Weight"

CrossFit Conditioning
Get Function
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD


"Twins"

For Time
2 Rds

750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Do 2 Rds of first Couplet then 2 rds of second Couplet

Record Time taken

ENDURANCE WOD

90% Of Best Time for your set Distance.

Swim: SC: 600m , LC: 800m , U: 1000m

Bike: SC: 12 mile , LC: 20 mile , U: 30 mile

Run: SC: 2 mile , LC: 10k , U: 13.1M

C2: SC: 2k , LC: 3k , U: 6k

STRENGTH WOD


Snatch
70%x1x3

C&J
70%x1x3

Back squat
80%x2x2

Get Up
3x5 L/R






Body Weight and Strength

In the realm of General Physical Preparedness Training, Strength is always relative to the BW of the Trainee. The focus of a training format is to make improvements of people’s power,strength and work capacity. Training loads must be calculated in relation to the individuals Body mass.
Need Competition? Then choose your sport and apply your strength and power.
The application of that strength or power is what matters in competition and requires skill and agility. Such Aspects are rarely seen trained in Gyms.
CrossFit

CrossFit Sydney "Power Ratio"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

4Rds
400m
50 squats

Record Overall time taken


ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals

Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals

Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals

C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals



STRENGTH WOD

Snatch
65%x2x4

C&J
65%x2x3

Snatch push press + Over head Squat
x3+3x4

Straight leg rises
3x Max



Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work/Time
Work = Force x distance

Power involves more then just this formula entails. Power is functional strength expressed in terms of acceleration, execution time or velocity in a given motor skill or kinetic chain rather then isolated exercise. Power is to generate/apply force, which requires other key areas of agility, speed, reaction and range of movement.
Increasing Power means to increase other areas of motor skill and kinetic movement such as relative strength, speed, agility and range of movement. The training of these key factors goes together to increase both Aerobic and Anaerobic capacity by focusing on the interrelated Energy Systems of the Phosphagen and Fast & Slow Glycolysis.
Regardless of your Goals increasing your power ratio will aid competency in movement and performance.

CrossFit Sydney "Attrition?"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au











CFHQ WOD

For Time
5Rds
SDLHP 45kg 21 reps
21 Ring Dips

Record time taken

ENDURANCE WOD

Swim, Bike, Run, C2

10:20 x 16

10 seconds on 20 seconds off for 16 rounds:

All out efforts! Terrain or incline is your choice.

STRENGTH WOD

C&J
75%x1x3

Snatch Pull
97%x3x3

Snatch DL
105%x3x3

Front squat
81%x3x5

Stiff Legged DL
3x5



Attrition

The Crossfit method places individuals into routines that impose pressure to perform against time or loads. Tasks are set, and the goal is to complete them in best time, best form, best load possible. At some stage regardless of previous experience, fitness levels etc, attrition sets in.

Attrition and fatigue cause people to access more then just muscular actions. You will have to "Dig Deep" and put some mental determination into the task at hand. This psychological effect can be just as important as the effect of the routine on your CV System.
There are times in sport and life that individuals are placed in situations that are uncomfortable, difficult perhaps dangerous 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 necessity.
Pushing yourself through training that stimulates pressured performance is seen as "Character Building" in common wisdom. CrossFit brings that to your gym routine and beyond.
A conditioning routine without the presence of some kind of attrition based training format robs participants of the important aspect of psychological conditioning.

CrossFit Sydney "SSP"

CrossFit Conditioning
For Life For Sport
Try the Method
Contact
Fitness@CrossFitSydney.com.au





CFHQ WOD

For Time

21-15-9 reps
40kg Snatch
Chest to bar Pull Ups



ENDURANCE WOD

Choose ONE of the Following Sports.
95% RPE or Distance of Below Times.

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back squat
Heavy Single

Stiff legged DL
3x5 Heavy

For Time
3Rds
10 burpees
10 Kipping Chin ups



Sport Specific Performance

Want to get better at a Sport then at some stage you will have to devote more time to that specific sport skill set and movement patterns. Depending on your present skill level improvement may require stages of focus to progress efficiently.

CrossFit provides a base line conditioning that is ideal for most power sports. That said, CrossFit programming can be adjusted and "tweaked" to suit and aid on going sport specific skill development just as CrossFit is scaled to suit the individual.

Crossfit Conditioning will complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.

CrossFit Sydney "Endurance"

CFHQ WOD

Back Squat
3-3-3-3-3

Record Loads

ENDURANCE WOD

Choose ONE of The Following Sports:
Swim, Bike, Run, C2

12 min Time Trial, all out effort, cover as much distance as possible.

STRENGTH WOD


Snatch
75%x1x4

Snatch Pull
95%x3x3

Snatch DL
103%x3x3

Front Squat
78%x3x5

Windlmill
3x5/L/R



Endurance

Endurance events have a large metal aspect to them. Repetitive movement has a lasting effect on joints muscles and the mind. While training for increasing efficiency over Long distance can be achieved to an extent by effective High Intensity Formats there is an essential need for Endurance Work if planning long endurance events.
Long Slow Distance is necessary to develop efficient movement technique in your chosen discipline.Which will minimise the repetitive abuse experienced in long events.
LSD can condition the body to cope with such extended bouts of repetitive abuse.This means the little details such as clothing rub,blisters etc as well as conditioning soft tissue.
LSD can prepare you mentally for the extended duration involved.Pushing oneself or pushing together in a group through a long event can build metal determination and confidence in team mates.
Experience in such training will also expose the individual to the elements, conditions and contingencies that are often unpredictable,exposure to such experiences can be invaluable for race or emergency situations.
CrossFit is ideal conditioning for improving the speed at which you participate in endurance events by increasing strength, power, mobility etc, however endurance events require time committed to Sport specific endurance conditioning.
Need a program or Personal Training for an Endurance Event?
Talk to Us
CrossFit Sydney

CrossFit Sydney "How to do CrossFit?"

CrossFit Conditioning
Get Function
Andrew@CrossFitSydney.com.au




CFHQ WOD


"Danny"
20min
For Rds
30 Box Jump 50cm
20 Push press 50kg
30 Pull Ups

Record Rds completed and fractions


ENDURANCE WOD

Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial

Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Front Squat
Heavy single


For Time
25-20-15-10 reps
Kipping Pull up
Knee to Elbows


How to do CrossFit?

Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming.

Incremental progressive improvement is the goal of CrossFit Conditioning. The goal is not "winning a WO",nor having the best "Time" or being the best at CrossFit but to continuously improve your skill and conditioning levels. Creating a preparation base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavour you choose.

CrossFit Sydney "For Time"?

CrossFit Conditioning
For Life For Sport
Try the Method
Contact
Fitness@CrossFitSydney.com.au



CFHQ WOD

Helen
For Time
3Rds
400m
21 24kg KB Swings
12 Pull Ups



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

All Out Efforts.

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

STRENGTH WOD

Muscle snatch + 2 Snatch Balance
Heavy

Overhead squat
80%x165%x2x2

Power Clean +Push Jerk
80%x1x4

For Time
3Rds
10 SB TGU 30% BW
20 Kipping Chin Ups




"For Time"

"For Time" indicates that the WOD will be timed from beginning until completion of all tasks set out.

Why Time a Work Out?

To create 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, CrossFit WODs add the aspect of performing against the clock.

This "time" becomes a performance reference point when repeating the same workout in the future and gives individuals a goal to work towards.Bettering your Time.

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 individuals 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!