CrossFit Sydney "Aspects of Fitness"

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





CFHQ WOD

"Lynne"
5Rds
BW Bench Press Max Reps

Strict Chin Ups Max reps

Record Reps


ENDURANCE WOD

Swim, Bike, Run, C2
3 rounds, next round starts after the 1 min rest.
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
100%x1

C&J
90%x1

Front squat
90%x1

Pull ups
2x Max

Overhead Sit Ups
3x10


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 "For Time"- Relative?

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








CFHQ WOD


For Time
3 Rds
21 Knee to Elbows
21 KB Swings 24kg
21 Push Ups
8m Rope Climb 3 Accents
21 Box Jump 50cm
21 Back extension
Walking Lunge 50 Steps

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
95%x1x2

C&J
95%x1x2

Back squat
95%x1x2

Ab Wheel
3x15 off Knees


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 "The Basics of Strength"

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




CFHQ WOD

C&J
1-1-1-1-1-1-1

Record Loads



ENDURANCE WOD

Choose ONE of the Following sports:

Cover as much distance as possible.
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

STRENGTH WOD


Power Snatch
80%x1x4

Power Clean+Push Jerk +Jerk
80%x1x3


Met Con
4Rds
300m Row
10 (1push Ups+ 4 mountian Climbers)



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 "Endurance"

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






CFHQ WOD

Run
5km

Record Time taken


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 consistant 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 14.
Foul= 2 min of max rep burpees

STRENGTH WOD

Snatch
90%x1x33

C&J
90%x1x3

Front Squat
90%x1->80%x3
->90%x1->85%x2->90%x1

Met Con
3Rds
20 Kipping Pull Ups
15 KB Swings 35%BW

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 "Muscle Contractions"

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

New Box First "FGB"



CFHQ WOD

"Nicole"

20min
For Rds

400m
Max Chin Ups

Record Reps of Chins


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


STRENGTH WOD

muscle Snatch
Heavy Single

Snatch
80%x1x4

C&J
80%x1x3

Met Con
3Rds
10 Walking Lunge
10 Box Jump (Mid Thigh)


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.

CrossFit Sydney "GPP"

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

Starting to look like a Garage Gym




CFHQ WOD

Push jerk
1-1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

CFE do ONE sport for the following:

Swim: 1000m @ 95% RPE 18-19
Bike: 18 miles @ 95% RPE 18-19
Run: 10k @ 95% RPE 18-19
C2: 5k @ 95% RPE 18-19


Post Times...

STRENGTH WOD

Snatch
90%x1x3

C&J
90%x1x3

Back squat
90%x2x2

Met Con
For Best Split
3Rds
1min Rest between Rds

10 KB Swings 30% BW
50m Sprint



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.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 "Progression"

CrossFitSydney
Function Variety Intensity
Personal Training,Group sessions
Contact
Andrew@CrossFitSydney.com.au


We have moved!
Hmm looks empty now doesn't it!


CFHQ WOD

"Helene"
For Time
3 Rds
400m
21 KB swings 24kg
12 Chin Ups

Record Time taken


ENDURANCE WOD

CFE choose ONE sport for the following

5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

Post total distance...

STRENGTH WOD

Power Snatch
80%x1x4

C&J
(70%x1->80%x1)x2

Met Con
3Rds
500m Row
10 Sandbag Half Moons




Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!
CrossFit


CFS has made the move to an indoor location
608 Harris St
Basement Level enter off Systrum St

There is parking in the Darling harbor car parks and on street in Mary Ann St
From Central it a takes about a 5min Walk through the Devonshire St tunnel.
Cycling bikes can be put in the Garage.

CrossFit Sydney "Adaptations"

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






CFHQ WOD

For Time
4Rds
400m
50 squats

record Time taken


ENDURANCE WOD

Swim: RPE of 14 for 12 minutes... You may not go above 14 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 14 RPE.
Bike : RPE of 14 for 30 minutes... You may not go above 14 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 14 RPE.
Run: RPE of 14 for 30 minutes... You may not go above 14 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 14 RPE.
C2: RPE of 14 for 20 minutes... You may not go above 14 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 14 RPE.


STRENGTH WOD


Snatch grip DL
110%x1x5

Push Jerk + Jerk
75%x1x4

Front Squat
80%x1x5

Pull Ups
3x Max



Adaptations

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 "WOD"

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







CFHQ WOD
"Lynne"
5Rds
BW Bench Press Max Rep
Chin Ups Max Reps

Record Reps per rd

ENDURANCE WOD

240 seconds / 4 minutes on:120 seconds / 2 minutes off x 4...
4 rounds of 4 minutes all out and 2 minutes rest between each of the 4 minutes.

STRENGTH WOD

Snatch
Max

C&J
Max

Back Squat
Max


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 "The Difference"

CrossFit Sydney
Get Fit,Get Functional
Andrew@CrossFitSydney.com.au






CFHQ WOD

2O MINS
For Rds

30 kg Thruster 10 reps
10 Chin Ups

Record Rds and fractions

ENDURANCE WOD

Choose ONE sport for the following... (Choose your distance based on the event you are training for. If you aren't training for an event, you should not be doing anything above the Short Course distance).
Swim: 1000mTT
Bike: SC: 12 miles TT, LC: 20 miles TT, U: 30 miles TT
Run: SC: 10k TT, LC: 10m TT, U: 13.1M TT
C2: 5k TT

STRENGTH WOD


Front Squat
90%x1x3

Rack Jerk
70%x2x3

DL
80%x3x5


The Difference

"CrossFit promotes discipline of the body and mind and enhances self-confidence both within and outside the gym.

The only downside of training CF is that you can’t go into a “Globo Gym” anymore without wondering how someone could take 25,000 sq. ft. of space, $100,000 of budget and still come up with something that is completely useless as a means of getting in shape. Give a CF’er a chinning bar, a piece of floor and something heavy, and you’ll get “elite fitness” in no time."

Tommmy

CrossFit Sydney The Method

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







CFHQ WOD
"Micheal"

For Time
3Rds
800m
50 BE
50 Sit Ups

Record Time taken


ENDURANCE WOD

All sports: Tabata Protocol 20:10 (that is 20 seconds all out, 10 seconds total rest) x 8 nothing else!

Swim: Use a pool or open water

Bike: * Out of the saddle the entire 4 min* 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

Snatch
60%x1x5

Clean
70%x1x5

Rack Jerk
Heavy Single->90%x1x3

Weighted Pull Up
3x5


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 "Rankings"

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






CFHQ WOD

Pull Up Ladder
1st minute 1 Pull Up 2nd Minute 2 pull Ups etc until you can not complete the pull ups required in the minute

Record minute reached and fractions

ENDURANCE WOD

CFE Choose one sport for the following...

Swim: RPE of 12 for 15 minutes... You may not go above 12 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 12 RPE.

Bike : RPE of 12 for 30 minutes... You may not go above 12 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 12 RPE.

Run: RPE of 12 for 30 minutes... You may not go above 12 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 12 RPE.

C2: RPE of 12 for 20 minutes... You may not go above 12 for the first half of this effort. If you feel good, icrease RPE as to how you see fit... Just never go below 12 RPE.


STRENGTH WOD


Back squat
90%x2x2
5min Rest

Snatch Pull
107%x1x2

Shoulder Press
80%x4x4


pull ups
3x Max rep

GHD Sit Ups
3x10


Ranking Work Outs

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!

CrossFit Sydney "Prescription"

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

CF WOD Sessions
Monday to Friday
0700,1800



CFHQ WOD

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

Rest as needed


ENDURANCE WOD

CFE choose ONE sport for the following

Swim: 500m TT rest 3 min, hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep push ups


STRENGTH WOD

Snatch
Heavy Single

C&J
Heavy Single

Back Squat
Heavy Single


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