CrossFit Sydney "Attrition"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

For Time
4rds
400m
2min rest

Work for Negative Splits

Record Times

ENDURANCE WOD

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

Back squat
Heavy Single

Core
Isometric




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 GPP?

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






CFHQ WOD

"Nasty Girls"
For Time
3 Rds
50 Squats
10 60kg Hang power Cleans
7 Muscle Ups

Record time taken


ENDURANCE WOD

CFE choose ONE sport and ONE distance: 16 RPE (Rate Perceived Exertion)

Swim: SC: 500m, LC: 800m, U: 1000m

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

Run: SC: 5k, LC, 2 x 5k (5-10 min recoveries), U: 3 x 5k (5 - 15 min recoveries)

C2: SC: 2k, LC: 2 x 2k (5 min recoveries) U: 3 x 2k (5 min recoveries)

STRENGTH WOD

3 Position Snatch
70%x3

Snatch Balance
Heavy Single->85%x1x3

Snatch Grip DL
Work to Heavy Single->90%x1x3

Pull Ups Strict Pronated
3x Max

Ab Roll Outs
3x15


General Physical Preparedness

GPP
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. This 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 efficient movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit
Function Intensity Variety

CrossFit Sydney "Core Strength and Conditioning"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au



CFHQ WOD

For Time
30 Handstand Push Ups
40 Chin Ups
50 24kg KB Swings
60 Sit Ups
70 Burpees

Record Time Taken

ENDURANCE WOD

All Sports do the following:

Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest... Report total distances each round


STRENGTH WOD
Front Squat
77%x3x5

Snatch Pull
110%x3x5

Clean DL
120%x1x3

Rack Jerk
Work to a Heavy Single
->85%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 The CrossFit Method?

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




Pose Seminar Sydney




CFHQ WOD

Front squat
10-10-10-10-10

Record Loads

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 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 then specified

Foul: 20 pistols (10 each side)

STRENGTH WOD

Power Clean+Push Jerk
75%x2x4

Snatch pull
110%x2x3

Drop Snatch
work to a heavy Single

Back Squat
65%x5x3


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.

CrossFit Sydney "Functional Strength& Conditioning"

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








CFHQ WOD

"Murph"
For Time
1.6km Run
100 Chin Ups
200 Push ups
300 Squats
1.6km Run

If you have a 10kg Vest wear it!

Record Time Taken

ENDURANCE WOD

Choose ONE of the following sports:

Swim: 500m TT

Bike: 15 km TT

Run: 2.4km TT

C2: 1500m TT


STRENGTH WOD

Back Squat
85%x3x5

DL
Heavy Single->90%x1x3

Push press
80%x3x3

Chin Ups
3x Max
1min R

GH Sit Ups
3x15
30 sec R


Functional Strength Conditioning

Functional Strength and Conditioning is the productive application of force. Your productive force applied may be picking up the grand kids,another persons,removing rocks from a garden.
Regardless, productive application of force in training formats is represented perfectly in functional movement patterns. So we mimic in training the most efficient motor recruitment patterns found in everyday life. Functional Strength training therefore becomes more then a method of simply increasing contractile capacity/strength.
Strength is the muscle’s ability to generate large levels of force. Increased force is directly proportional to the cross sectional area of the muscle. Strength as productive force requires in application, agility balance and coordination.
Power is the ability to move large mass though a set range of motion in short period of time. Productive Power or Applied power is to understand acceleration in movement.
Power, speed and strength have essential coordination, accuracy, agility and balance components.
Functional strength training seeks to address all the related issues of relative power & strength in each session.

Function Strength and Conditioning formats should increase the work capacity across broad time and modal domains and produce transferable adaptation of the above aspects.
If your current S&C format does not address these issues then try the Method.
CrossFit

CrossFit Sydney "Adaptations"

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







CFHQ WOD

For Time
800m
21 rep 45kg Shoulder Press
800m
21 45kg Push Press
800m
21 45kg Push Jerk

Record Time Taken

ENDURANCE WOD

Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 3 sec of each other) + 2 x 200m/y (1 min recovery, holding within 4 sec of each other)

Bike: 4 x 5k holding best possible pace. Not slowing more then 5sec in even/odd directions if outside. 2min recoveries.

Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 4 sec. 2 min recoveries

C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries
Foul if you deviate from best interval:

Tabata isometric squats 20:10x8: Hold bottom postion for 20sec, then 10 sec of squats

STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back Squat
Heavy Single

Core
High Volume






Adaptations

Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity.

CrossFit Sydney "How to do CrossFit?"

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





CFHQ WOD

"Angie"
100 Chin Ups
100 Push ups
100 Sit Ups
100 Squats

Record Time Taken


ENDURANCE WOD

Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT

Bike: SC: 12M TT, LC: 20M TT, U: 30M TT

Run: SC: 5k TT, LC: 10k TT, U: 10M TT

C2: SC: 2k TT, LC: 3k TT, U: 5k TT

STRENGTH WOD

Tall Snatch+2 Snatch Balance
Work to a Heavy Single->85%x1x3

Hang Power Clean
75%(of Clean)x2x3

Back Squat
80%x1x5

Chin Ups
5x5
Min rest


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 preparatory base of diverse skills and high level of conditioning that is efficient and effective in application for whatever endeavor you choose.

CrossFit Sydney Supplements

CrossFit Sydney
Strength and Conditioning for Every Body
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au






CFHQ WOD

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

Record time taken

ENDURANCE WOD

All Sports: Goal is to use maximum effort for 2 min interval.

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

Post total distance!

STRENGTH WOD

Front Squat
70%x3x5

Snatch Pull
100%x3x3

Rack Jerk
85%x1x3



Supplements

Supplements are just that, a supplement to your food intake.
It is wise to first clean up your lifestyle and dietary influences before embarking (and dropping a load of cash) on a large intake of isolated vitamins minerals and amino acids.
On achieving a reasonable diet that applies to your lifestyle you should then honestly access your goals with regards to fitness and health.
Many supplement have specific results and should only be used for narrow range of goals. Either way supplements will work best applied on top of a clean diet and lifestyle practices. They are not a crutch or band-aid method.

Do you have specific sports related goals?

Are health, vitality and enjoyment of a variety of pastimes important?

Are your goals competition based or body image based?

If you have sport specific goals then supplements should be based around aiding performance mainly in the form of recovery from training sessions.

If however your goals are for increased muscle mass then recovery and maximizing calorie intake will be an over riding goal of your diet and supplement choice.

If health and vitality are the primary objectives then perhaps consider concentrating on a clean diet, meditative and relaxation practices to produce the results.

Approach Supplements cautiously for sake of your wallet and your health, after you have attempted to clean up your diet and lifestyle practices. Realistically access your goals and research objectively as possible the available aids that are compatible with your goals.
What you require may not be just a pill or powder.

CrossFit Sydney Lactate Threshold?

CrossFit Conditioning
Personal Training Sport or Goal Specific Sessions Available
For Free Fitness Assessment and Consultation
Contact
Andrew@CrossFitSydney.com.au




CFHQ WOD

Deadlift
1-1-1-1-1-1-1

Record Loads



ENDURANCE WOD

The 1 Minute Hell

3 + Hours after CrossFit Main Site 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... 1 min on, 20 sec off, until you finish with 1 min on, 50 sec off, 1 min on.

STRENGTH WOD

Snatch
70%x1x5

Tall Clean+Push press +Push Jerk
50%x2x5

Front squat
65%x5x3


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 Prescription

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






CFHQ WOD

"Tabata Something Else"
32 continuous intervals of 20 work 10 sec Rest
Chin Ups 8 Intervals
Push Ups 8 Intervals
Sit Ups 8 Intervals
Squats 8 Intervals

Record Total Reps




ENDURANCE WOD


Choose ONE of the following sports.

Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8

Swim: Use a pool or open water

Bike: ** Out of the saddle the entire time:Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Row 20:10 x 8


STRENGTH WOD

Back squat
80%x3x5

Snatch DL
120%x3x3

Push Press
80%x3x5

Chin Ups
5x5





Prescription

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
G Glassman

CrossFit Sydney The Impact of Metabolic Stress on Hormonal Responses and Muscular Adaptations

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









CFHQ WOD

For Time

21-15-9 reps of

60kg Thruster
Muscle Ups

Record Time Taken



ENDURANCE WOD

Choose ONE of the following sports:

Swim, Bike, Run. C2

All out efforts:

3 rounds, 2 min total rest between rounds

30 sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 sec on 15 off ,30 sec on 10 off ,30 sec on 5 off 30 sec on Rest.


STRENGTH WOD

C&J
Work to a Heavy Single
90%(of Heavy Single)x1x2

Snatch
Work to a Heavy Single
90%(of Heavy Single)x1x2

Back Squat
90%x1x3




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 "Aspects of Fitness"

CrossFit Sydney
Strength and Conditioning for Every Body
Sport and Goal Specific Personal Training Available
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

For Time
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Record Time Taken

ENDURANCE WOD

Choose ONE of the following:

All times are at Time Trial effort.

Swim: SC:10min LC:15min U:20min

Bike: SC:20min LC:30min U: 1hr

Run: SC: 20min LC:30min U: 1hr

C2: SC: 10min LC: 15min U: 20min



STRENGTH WOD

Front Squat
75%x3x4

Snatch Pull
90%x4
95%xx3
100%x2

Push Press
75%x5x5


Nuetral Grip Strict Chin Ups
5x5




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 M.E.?

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




CFHQ WOD

For Time
Run
5km

Record Time


ENDURANCE WOD

Choose ONE of the following sports then do:

30:20 (that is 30 seconds all out, 20 seconds total rest) x 8 nothing else!

Swim: Use a pool or open water

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Row 30:20 x 8


STRENGTH WOD

Snatch
Max Effort

C&J
Test Max Effort

Front Squat
Max Effort



M.E. stands for Maximal Effort.

These days focus on increasing individuals relative strength through weight bearing protocols built around compound movements.

CrossFit Sydney will instruct and correct technique for the following lifts on most M.E. Days.

The Big 3 are
the Squat
Military or Standing BB Shoulder Press
the Dead Lift.

Other Slow Lifts Include
Bench Press
Front Squat
Overhead Squat
Weighted Chin Ups
Other Ballistic Lifts Include
Clean & Jerk and break downs
Snatch and break downs

CrossFit Sydney "Ideas"

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



CFHQ WOD

"KAREN"
For Time
150 Wall ball shots
10kg Ball

Record time taken

ENDURANCE WOD

3 to 5 hours before CrossFit Main Site WOD

Choose ONE of the following:

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

Bike: 3 x (800 + 1.6 + 2.4)

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

C2: 3x(250m+ 500m+ 800m)

Rest the exact time it takes you to do each set.

Foul if you deviate more then 5 sec on matching intervals.

Foul: 2 min max rep Burpees!

STRENGTH WOD

Snatch
60%x1x3

C&J
60%x1x3

Front squat
65%x3x3


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"

CrossFit Sydney "For Time?"

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





CFHQ WOD

For Time
20kg DB Squat Snatch 21 reps Left
20kg DB Squat Snatch 21 reps Right
42 Pull Ups
20kg Squat Snatch 15 Reps Left
20kg Squat Snatch 15 Reps Right
30 Pull Ups
20kg Squat Snatch Left 9 rep
20kg Squat Snatch Right 9 reps
9 Pull Ups

Record Time Taken



ENDURANCE WOD

Swim: 5x75m SPRINT. 2 min Recoveries

Bike: 3x3k SPRINT. 4 min Recoveries

Run: 4x400m SPRINT. 4 min Recoveries

C2: 4x500m SPRINT. 4 min Recoveries

No Fouls.

STRENGTH WOD

Muscle Snatch Light
2x3

Snatch
75%x1x3

C&J
75%x1x3

Front squat
70%x2x3




"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!

CrossFit Sydney "Hard Bits"

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






CFHQ WOD

Back Squat
5-5-5-5-5

Record Loads

ENDURANCE WOD

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 5km holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

FOUL if you slow more than indicated.

FOUL: 5 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

STRENGTH WOD

C&J
80%x1->85%x1x2->90%x1x1

Snatch
75%x1x1->80%x1x2->85%x1x1

Back Squat
90%x1x3


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 mental commitment and determination that is uncommon in Gym based programs.
Take it on
CrossFit
Function Intensity Variety

CrossFit Sydney "Which WOD?"

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







CFHQ WOD

"Griff"
For Time
Run 800m
400m Back wards
800m
400m Back wards


ENDURANCE WOD

CFE choose 1 sport and 1 interval scheme

All Sports: 80:40 (1:20 on / 40 sec off) x 8

At the CONCLUSION of the INTERVAL set...

Swimmers: Max Rep Pull Up

Bike: Max Rep Squats

Run: Max Rep Push Up

C2: Max Rep Jumping Squat

STRENGTH WOD

Back Squat
80%x3x10

Push Press
60%x5x5

Snatch Grip DL
90%x1x3




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 or C2 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 to improve strength.
Small 10min in duration Metabolic Conditioning circuits can be used in conjunction with the WOD Strength to maintain anaerobic conditioning without taking away from progressive strength or mass 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 "Exposure to Experience"

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




CFHQ WOD
For Best Split

Row 1000m
40kg Thruster 21 reps
15 Pull Ups
2min rest
Row 750m
40kg Thruster 18 Reps
12 Pull Ups
2min rest
Row 500m
40kg Thruster 15 reps
9 Pull ups

Record Splits


ENDURANCE WOD

Time Trial

Swim: 800m

Bike: 40km

Run:10k

STRENGTH WOD

Snatch
95%x1x1

C&J
95%x1x1

Back Squat
Work to a Heavy Single
95%(of Single)x1x2

Pull Ups
3x Max Reps
2min R


Core Explosive




Experience

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