CrossFit 42 South

Archive for April, 2012

Tuesday the 1st May 2012

Monday, April 30th, 2012


Front Squats


Over Head squats



Row 1000m


Post loads and time to comments

Here is an article by Lift Big Eat Big on 10 excuses on why you can't exercise. 


Monday the 30th April 2012

Sunday, April 29th, 2012


Tabata the following 2 movements 1 after the other for a total of 4 efforts of each exercise in 1 tabata interval before moving on

Alternating Tabata 1:

-Clean and Jerk 60/40kg

-Bar facing burpees


Tabata 2:

Push up plan hold (for quality, try not to break)


Tabata 3:

Same as tabata 1

Try beat your score after the midline is smashed 🙂


Post total clean and jerk and burpees to comments


Rest day- Sunday the 29th April 2012

Saturday, April 28th, 2012

Rest day at CFMSD

Get out and do something active

Tomorrow will be the start of another big week. 

So how much ROM do we really need?

Open Box-Saturday the 28th April 2012

Friday, April 27th, 2012

open box at 10am

Catch up on what you may have missed

Work on skills

Active rest and recovery

Any problem in life can and should be fixed with squatting. Throw in some quality fish oils and good nutrition and you should be sweeeeeet. 🙂

WOD- Friday the 27th April 2012

Thursday, April 26th, 2012


Clean and Jerk




Power Cleans 60/40kg

Sit ups


Post 1rm and time to comments 

Pukie us actually puking in the sneaky rest bucket lol.. Great lift LISO


WOD- Thursday the 26th April 2012

Wednesday, April 25th, 2012


“Fight Gone Bad”

 Three rounds for total points of:

-Wall-ball 10/7kg (Reps)

-Sumo deadlift high-pull 35/25kg (Reps)

-Box Jump 20″ box (Reps)

-Push-press 35/25kg (Reps)

-Row (Calories)

-Rest 1min

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.


Post total score to comments


Please be sure to record your results for this WOD as it's another benchmark WOD used to measure your fitness 🙂


ANZAC day- Wednesday the 25th April 2012

Tuesday, April 24th, 2012

The box will be closed due to ANZAC day. 

So I encourage you to get out and run 5km. It's something that would be good to be tested. So get out and get some fresh air and run. 

I'm the first to admit I don't enjoy running but I actually went for a 5km run Monday just because It's different to what I normally do. That's CrossFit ay? Constantly varied… 

WOD- Tuesday the 24th April 2012

Monday, April 23rd, 2012


Over Head Squats



Row 500m

Run 625m


Post 3rm and time to comments


WOD- Monday the 23rd April 2012

Sunday, April 22nd, 2012


In 15min get through as much of the ladder as possible


pull ups

push ups



Keep moving up the ladder for as long as you can in the 15minutes. Your score will be your last full completed round plus extra reps after that.


Post rounds completed to comments


Rest Day- Sunday the 22nd April 2012

Sunday, April 22nd, 2012

Rest day crew… 

Be sure to recharge the batteries ready for tomorrows WOD. 

Open Box- Saturday the 21st April 2012

Friday, April 20th, 2012

The box will be open from 10am til 11ish. So come in and do a catch up WOD, work on skills or if it's your rest day active recovery/mobility work. 


Here is a cool video of Jason Khalipa and Neal Maddox throwing down in "the other CrossFit total"

1rm Clean

1rm bench press

1rm OHS

These guys are BEASTMODE

WOD- Friday the 20th April 2012

Thursday, April 19th, 2012



For time complete the following:

Row 1000m

50 thrusters 20/15

30 pull ups

Post time and reps to comments


WOD- Thursday the 19th April 2012

Wednesday, April 18th, 2012



Back Squats

5×5 trying to get a new 5rm

3×3 using your 5rm weight



400m run

15 pull ups

Post heaviest 5rm and time to comments


The boys on the new toys… 


WOD- Wednesday the 18th April 2012

Tuesday, April 17th, 2012


Power Cleans



10 RFT

3 power cleans 85% of your 1rm

15 double unders


Post your 1RM then time to comments


Is your nutrition spot on? 

If you are training hard but aren't seeing the results your after I can guarantee you that your nutrition sucks. 

One of the most annoying things as a coach is when people come up to me and tell me about how they aren't seeing the results they are hoping for. I then ask them how their nutrition is and they ummmm and ahhhh. 

Seriously it's a no brainer.. We spend about 1hour a day WODing and the other 23 hours recovering via nutrition, sleep, active lifestyle etc. Doesn't it make sense to fuel your body with quality nutrients? 

We suggest you get primal by CLICKING HERE to view some info from Marks Daily Apple on how to get primal


WOD- Tuesday the 17th April 2012

Monday, April 16th, 2012


For time complete the following:

5 RFT complete:

10 Deadlifts 100/70kg

15 push ups (Hand Release)


Post times to comments

Farewell Mask Man (Jono)

We love when you come back to Tas to train with us. 

Keep safe and we shall see you again soon.

P.S- Be sure your mask is with you lol


WOD- Monday the 16th April 2012

Sunday, April 15th, 2012


Front Squats

3×5 to find your heaviest 5RM for the day


3×3 using your heaviest 5rm weight


Tabata the following movement


Bottom to bottom squats


Your score will be your lowest amount of reps achieved in the 8 efforts.


Post 5rm and score to comments

Warming up and cooling down?

When you get to the box early please don't just socialse. Please spend your time mobilising and warming up ready for the WOD. I know we allow for warm up time but if you wish to become a better athlete you need to start training like an athlete. Come in early and work on your mobility in areas that restrict your movements. E.G if you are not able to squat without rounding at the back you would obviously need to work on thoracic extension and possibly tightness in your hips/psoas area. We want you to have the best possible mechanic advantage and you can achieve this by mobilising points of restriction. 

Now the cooling down part.. I know a lot of you are very busy and need to leave ASAP some days but please try to spend at least 10min cooling down. Light jogging/rowing to bring heart rate and body temp back down then jump onto a roller for a few min and then start to stretch and mobilise. The better you cool down the faster you will recover, the faster you recover the harder you can then train. 

GOT IT??????


Rest day- Sunday the 15th April 2012

Saturday, April 14th, 2012

The box will be closed. 

Today is a programmed rest day at CFMSD so do something active but not to intense. Rest up ready for another big week ahead. 

Open box- Saturday the 14th April 2012

Friday, April 13th, 2012

Open box


come in and catch up on a wod you have missed or work on skills etc


Something to think about today at the box


WOD- Friday the 13th April 2012

Thursday, April 12th, 2012

Are you recording your WODs?

Are you tracking your workout data? If not please start doing so NOW.. 

It isn't a tricky task for you to do. get a note book, use your mobile phone (there are many apps or even just a note section), use your computer etc, just be sure to record your data. 

Why is this important? Because everything in CrossFit is observable, measurable and repeatable. What this means is we observe what you do, we then measure what you do by putting it on the whiteboard and adding it the WOD of the day on our web site then we give you the chance to repeat it. The repeat can vary from one of our benchmark WODs on our Wall, a hero WOD, a general WOD, Strength movements like back and front squats etc. 

We will always be recording your data to our site but it is up to you to record it for your own benefit. If we are doing a workout that asks for a % of your 1RM you need to be able to do this other wise you are missing out on the benefit of the programming we are providing you with. 

So we will continue to do our best in recording what you do on a daily basis but it gets tough when you miss a session and we look up the WOD and your name isn't there plus it is time consuming for us to be bring up each individuals data before a WOD when the time wasted their can be used in educating you all to get a new PB for the day. 

On that note I beg that you guys start to record your data daily. Start with recording your benchmark WODs (the ones with names) and all your major lifts you do E.G back squat 1RM, 2RM, 7RM etc. Do this for all movements like Overhead Squat, power cleans, squat cleans, snatches, press, push press, pull up etc. 

Anyway my rant is over. Do CrossFit MSD proud and start to record your data so you can actually see yourself improve and set yourself some goals. Also this doesn't mean that we aren't here to help you, we just want to see you help your self with our guidance. 🙂


Today we are revisiting a hero WOD we done a few months ago. This is one of the Australian hero WODs so do it proud and really give it a fair go.


“Brett Wood”

5 rounds for time of:

400m run

10 burpees box jumps 24/20”

10 sumo deadlift high pull 42.5/30kg

10 thrusters

Rest 1min


Post times to comments not including the last minute of rest.

Compare to last time


WOD- Thursday the 12th April 2012

Wednesday, April 11th, 2012

Strength WOD

Strict press

Weighted pull ups



you will do 1 set of strict press followed by 1 set of pull ups and continue until you complete all 5 sets. Aim is get progress in weight in each set

"Doing something hard but with other people"