CrossFit Sydney Do!

CrossFit Conditioning
Try the Method
Fitness for Life,for Sports
Contact
Fitness@CrossfitSydney.com.au



Ode to the People who Do.

It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt


WOD
For Time
3Rds
20kg Thruster 50 reps
35 ChinUps

Record Overall Time

CrossFit Sydney Endurance

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

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


WOD
Run or Row 5km

Record Overall Time

CrossFit Sydney M.E.

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



M.E.(Maximin Effort) Work OutsConsolidation
Know your max?
Warm Up-> get to your Max Load.
Now complete all 7 singles with your 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.


WOD
Front Squat 1-1-1-1-1-1-1 reps

Rest as needed

Record Loads

CrossFit Sydney Hard Bits?

CrossFit Sydney
Strength and Conditioning for Every Body
Group Sessions Monday - Friday
Cook&Phillip Park CBD
Sport and Goal Specific Personal Training Available
Contact
Fitness@CrossFitSydney.com.au



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

WOD
"Fran"

For Time
21-15-9 reps
45kg Thruster
Chin Ups

Record overall Time

CrossFit Sydney An Idea!

CrossFit Sydney
Function Variety Intensity
Personal Training and Group Classes
Cook & Phillip Aquatic Centre CBD
Contact
Andrew@CrossFitSydney.com.au



An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competentcy.
Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.
Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.
Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.
Crossfit promotes daily self competition, self reflection, and self refinement.
"Becca"

WOD
20mins
For Rds

5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows

CrossFit Sydney For Time

CrossFit Sydney
Form ,Function, Intensity
Strength and Conditioning for Life
Free Consultation and Fitness Assessment
Contact
Andrew@CrossFitSydney.com.au




"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!


WOD
"J.T."
For Time
21,15,9 reps
Handstand push-ups
Ring dips
Push-ups

Record Overall Time Taken

CrossFit Sydney Surge!

CrossFit Conditioning
Cook& Phillip Park CBD
Monday - Friday Morning Group Sessions
PT Sessions and Programs available
Contact
Andrew@CrossFitSydney.com.au



Surge
Got a mid distance run and want to get the time up?
Try to Surge the run. Get your Interval Timer and set a Recovery Pace period and a Acceleration(Surge) Period. Use ratio's of 2 to 1 or more.After a warm up Run the distance to this ratio.

WOD
Run or Row
10km

Record Overall Time

CrossFit Sydney Core Strength and Conditioning

CrossFit Conditioning
Cook& Phillip Park CBD
Monday - Friday Morning Group Sessions
PT Sessions and Programs available
Contact
Andrew@CrossFitSydney.com.au



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.


WOD
Pull Up Ladder
With a continuous clock running
Perform 1 Chin Up the First minute
2 Chin Ups Second Minute and so on
Until you cannot complete the number within the minute

Break into sets as needed.Kipping Chin Ups are recommended.

Record Minutes reached and fractions

CrossFit Sydney The CrossFit Method

CrossFit Conditioning
Cook& Phillip Park CBD
Monday - Friday Morning Group Sessions
PT Sessions and Programs available
Contact
Andrew@CrossFitSydney.com.au



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.


WOD
For Time
21-18-15-12-9 reps
45kg Dead Lift
45kg Hang Power Clean
45kg Front Squat
45kg Push Jerk

Record Overall Time

CrossFit Sydney Attrition

CrossFit Conditioning
Cook& Phillip Park CBD
Monday - Friday Morning Group Sessions
PT Sessions and Programs available
Contact
Andrew@CrossFitSydney.com.au



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.

WOD
Over Head Squat
3-3-3-3-3-3-3
Rest >2min between attempts

Record Loads

CrossFit Sydney

CrossFit Strength & Conditioning
Try the Method
Classes Monday~Friday
Cook&Phillip Centre CBD Morning & Lunch
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Tudor Bompa
by Mike Mahler
Sport Performance Training Mistakes

The first problem is the influence of bodybuilding on strength training for sports. Many people believe that strength is proportional to size.

T: Not true?

TB: Completely incorrect! Hypertrophy is necessary only in very few sports, such as linebackers in football, shot putters in track and field, the super heavy-weight category in wrestling, or if an individual is far too slim. In such a case, the periodization of strength has to include three to six, or even nine weeks of training for hypertrophy. For any other athletes, bodybuilding methods are completely useless!

Sports do not require mass! Sports require power, quickness, and fast application of force. Bodybuilding methods do not result in increasing power. On the contrary, bodybuilding methods make the athletes much slower. And this is a no-no in most of the sports that require quickness and acceleration in force application.

WOD
20min
For Rds
15 Double Unders
15 Burpees
15 Box Jumps
8m Rope Climb or 5 MUs

Record Rds completed and fractions

CrossFit Sydney Research

CrossFit Strength & Conditioning
Try the Method
Classes Monday~Friday
Cook&Phillip Centre CBD Morning & Lunch
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



G. Gregory Haff, PhD, CSCS
Researchers from McMaster University in Ontario, Canada,compared the metabolic and performance adaptation of high intensity sprint interval training with that of traditional interval training. Either a high volume endurance training
group or a low volume sprint interval training group. Both groups performed six training session over two weeks of training. The endurance training group exercised at 65% of maximal aerobic power (~175 w) for between 90-120 min for a total of 6500 kj of work. Th e sprint interval group performed four to six sets of 30 second sprint intervals with a four minute recovery between each set for a total of 630 kj of work.

There were no differences in the physiological adaptations between the two groups. Th e authors concluded that sprint interval training was a very time efficient method for improving endurance which has the potential to induce rapid performance and muscle adaptations which are comparable to endurance training.

WOD

"Elizabeth"

For Time
21-15-9 reps of:
Clean 60kg
Ring dips

Record Overall Time

CrossFit Sydney Happiness

CrossFit Strength & Conditioning
Try the Method
Classes Monday~Friday
Cook&Phillip Centre CBD Morning & Lunch
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Happiness
Set SMART Goals
Specific Measurable Achievable Relevant Timed
Eat Well Exercise Regularly
Get enough Quality Sleep and rest
Experience Relaxation methods and meditate
Build Positive experiences and relationships
Experience Challenges
Vary routine
Practice appreciation and gratitude

WOD
Back Squat
3-3-3-3-3-3-3
Rest >2min between attempts
Record Loads

CrossFit Sydney Strength

CrossFit Conditioning
Cook& Phillip Park CBD
Monday - Friday Morning Group Sessions
PT Sessions and Programs available
Contact
Andrew@CrossFitSydney.com.au



Strength Divisions

Reactive Strength
The ability to transfer from fastest eccentric to fastest concentric movement. Used in almost any power based activity or sport. Reactive strength involves the stretch shortening cycle where the muscle lengthens under tension and stores kinetic energy, which is transferred from eccentric to concentric contraction (think elastic band)

Starting Strength
The Isometric muscle contraction on the initial moment of tension in a movement.
The force developed within the first 30 milliseconds of a movement.

Acceleration Strength
The ability to apply force quickly through acceleration from the beginning to end of a movement.

Each of these elements of strength play essential role in the application of strength in life or sports away from the Gym.

Train for Effect
CrossFit


WOD

"Diane"
For Time
21,15,9 reps
100kg DL
HSPU

Record Overall Time

CrossFit Sydney Tempo Runs

CrossFit Conditioning
Cook& Phillip Park CBD
Monday - Friday Morning Group Sessions
PT Sessions and Programs available
Contact
Andrew@CrossFitSydney.com.au



Tempo Runs
Got a mid distance run ahead of you?
Don't want to plod your way through it?

Tempo is a way of managing intensity within training for distance runs. The underlying principle is that you will run a period of the distance/time at a challenging (for you) pace, followed and preceded by running a set distance at a comfortable pace (for you). Deciding that pace can be determined through Heart rate
(>85%), perceived exertion (yep I'm feeling this run), speed (treadmill speeds), or distance (increased stride for the next xxxm/km; pace per distance (experienced runners will know their pace per km).
Continuous tempo will see you utilize one of these methods to manipulate intensity followed by recovery throughout the distance of the run. Effectively increasing lactate threshold with minimal recovery and less chance of injury.

WOD

Run or Row 5km

Record Overall Time

CrossFit Sydney How to Do CrossFit?

CrossFit Sydney
Get CrossFit!
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Personal Training: Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au




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.


WOD

For Time
5Rds
400m Run
30kg Thruster 30 reps

Record Overall Time

CrossFit Sydney Ranking WODs?

CrossFit Sydney
Get CrossFit!
Small Group Classes Monday~Friday
Cook&Phillip Centre CBD
Morning & Lunch times
Personal Training: Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Ranking WOs

Constantly varied programming built from functional exercises executed at high intensity is the key to CrossFit’s physiological advantage. Our distillation of load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value – usually time.
Public performance ranking in group sessions for each workout has seen the motivation and acceleration of improvement of those less physically capable by temperament, training, or natural limitation. Ranking has seemingly done more for bottom performers than top performers.
The skill elements included in CrossFit Conditioning furthers the sense of sport that so motivates individuals.
CrossFit feels like sport!


WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Record Overall Time

CrossFit Sydney O Lifts

CrossFit Conditioning
Get Function
based at Cook&Phillip Aquatic Centre CBD
Sport or Goal Specific PT Sessions
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au




O Lifts

The Olympic lifts are based on the deadlift, clean, squat,jerk and snatch.

These movements are the starting point for any serious weight-training program.

In fact they should serve as the core of your resistance training throughout your life. Why deadlift, clean, squat, and jerk? Because these dynamic movements elicit a profound neurodendocrine response. That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes.
O Lifts correctly performed will give an individual all the strength development one could want.


WOD
Snatch 1-1-1-1-1-1-1 reps
Rest >2mins between attempts
Record Loads

CrossFit Sydney M.E. Methods

CrossFit Conditioning
Get Function
based at Cook&Phillip Aquatic Centre CBD
Sport or Goal Specific PT Sessions
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au

48kg Women swings a 24kg KB


M.E. Maximium Effort
Working your Heavy days but need variation?
Try a Wave loading method
Here's 2 examples

5/1 Method
6~8 Sets
Set 1 5reps @6RM
Set 2 1 Rep @close1RM
Set 3 5reps @5RM
Set 4 1 Rep @close1RM
continue to 6 to 8 sets

5/4/3 Wave
6~9 sets
Set 1 5 reps @6RM
Set 2 4 reps @5RM
Set 3 3 reps @3RM
Set 4 5 reps @5RM
Set 5 4 reps @5RM
Set 6 3 reps @3RM
continue

Like all M.E. Work use only compound Multi Joint movements.
If on Bar Bell work its best to have at least 2 bars available,work with a partner and alternate striping duties.

WOD
For Time
30 Muscles Ups
or
120 Pull Ups
120 Dips
Alternate reps of 5

Record Overall Time

CrossFit Sydney CFT?

CrossFit Conditioning
Get Function
based at Cook&Phillip Aquatic Centre CBD
Sport or Goal Specific PT Sessions
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au


CrossFit Total
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.

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

Record Loads and total

CrossFit Sydney Bench Marks?

CrossFit Conditioning
Try the Method
Cook&Phillip Aquatic Centre CBD
Morning & Lunch times
Personal Training Sport or Goal Specific Sessions
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au



Bench Mark WOs
Certain Work Outs are considered Bench Marks for their style. Whether because they are a nice balance of opposing movement or just plain nasty. Such WOs will be repeated on a regular basis and provide ongoing comparative valuations for individuals to review performance.
Many will need to work up to the Bench Mark Work Outs as written. With correct scaling and ongoing skill learning the Work Outs are achievable as written. Getting the time down is the long-term quest, which can be greatly effected by what you did the day before.

WOD
For time
5Rds
Wall Ball 10kg 25reps
30 Pull Ups

Record overall Time