CSP GYM MEMBER INFO
INSIGHT INTO HOW WE OPERATE
CSP is a locally owned and operated gym
We have two locations in the Inner West of Sydney – Ashfield & South Strathfield
Each location has a different programming focus that works in with our community and with the space we train out of
FACEBOOK MEMBER GROUPS
Keep an eye our for our daily Workout in our Facebook group
These will be refreshed each day at 6.45pm
These groups require you to be an active paying member of CSP and you will need to answer a couple of qualifying questions before we approve your request to join
GYM PROGRAM DIFFERENCES
CSP GYM South Strathfield
At South Strathfield we program CrossFit style sessions. These include a combination of cardio, weightlifting, and bodyweight movements:
- – Cardio: Builds endurance and stamina
- – Weightlifting: Builds strength and power
- – Bodyweight movements: Builds agility and control
These are 60min sessions
CSP GYM Ashfield
At Ashfield we program functional fitness classes. The program focus is building fitness and keeping the body moving.
During these classes we use a mixture of Kettle Bells, Dumb Bells and Slams balls with cardio based exercises.
These are 45min sessions designed to help you feel the BURN
UNDERSTANDING WORKOUT LANGUAGE
What is a WOD?
WOD stands for ‘workout of the day’
It is the common term to describe the workout portion of a CrossFit class. CrossFit is unique because varied functional movements are core to the program and are typically completed at a high intensity
CSP WOD’s are programmed by Aaron Patchett
Throughout the year there will be classic CrossFit Benchmarks, HERO WOD’s, testing days and an opportunity for our members to participate in CrossFit games workouts
What is MetCon?
MetCon is short for metabolic conditioning.
It is a CrossFit term to describe workouts that improve the efficiency of the body’s energy systems:
MetCon workouts can include a variety of exercises, such as weightlifting, endurance runs, or circuit training that combines cardio and strength work.
MetCon workouts can take many forms, including AMRAP, EMOM, or chippers.
For example, an EMOM workout might include 8 squat clean thrusters, 8 chin ups, 16 lunges, 8 push ups with renegade row, 16 box jumps, and 16 kettlebell swings.
Metcon workouts can help increase overall fitness levels and burn calories
common workout terms
AMRAP: as many reps as possible
EMOM: every minute on the minute
TTB: This stands for ‘toes to bar’ and refers to a scaled version of the knees to elbows crunch while hanging from the pullup bar
HERO WOD: This is the naming structure for workouts that are named after fallen veterans
Rx: stands for ‘as prescribed’ When you complete a workout ‘as prescribed,’ it means you did the exact amount of weight, reps, and rounds that the workout called for, with no scaling or modifications.
Saled/Scaling: A scaled workout or movement is when you adjust the weight or amount of reps in the workout.
What is Strength Training?
In CrossFit, strength is typically trained using compound exercises which require the use of multiple muscle groups.
Exercises like squats, deadlifts, and presses are foundational to CrossFit and are used in many of the workouts
What is Functional Training?
Functional strength training emphasises compound exercises or multiple muscle groups and exercises that improve balance and coordination.
Examples of functional strength exercises include squats, deadlifts, presses, rows, farmer’s walks, and many more.
These exercises build muscle and improve your strength.