CrossFit 42 South

Archive for April, 2012

WOD- Wednesday the 11th April 2012

Tuesday, April 10th, 2012



15min AMRAP

7 rings dips

5 OHS 60/40kg

9 box jumps 24/20”

How glad I am it doesn't look like this no more.. Thanks again to all those who helped in setting up 🙂

WOD- Tuesday the 10th April 2012

Monday, April 9th, 2012


Back squats- Using 75% of your 1rm



5 rounds for time

20 wall balls



post your time to comments

Need help with the HSPU?


Box closed- Monday the 9th April 2012

Sunday, April 8th, 2012

Box will be closed due to public holiday. 


We will be back Tuesday morning for normal classes times. Micah will be here to coach the sessions on Tuesday, Wednesday and Thursday morning. Feels like forever since we have seen the kid 🙂



Rest day- Easter Sunday the 8th April 2012

Saturday, April 7th, 2012

Rest day at CFMSD


Go for a bike ride, swim, jog etc. Active rest. You guys train soooo hard you all deserve a few days off. Remember you get stronger in the recovery phase not the working out phase. We train hard to create a stimulus but without proper recovery through nutrition and active rest all your hard training is pointless. Rest up guys…. 


Be careful on the amount of chocolate you indulge in today 🙂


classes are back on from Tuesday morning. 

So what was your friends excuse for not coming to CrossFit again???

Open Box- Saturday the 7th April 2012

Friday, April 6th, 2012

The box will be open at 10am for you to catch up on a WOD you missed, work on skills or to complete an approved WOD of your choice. 

If Luis had a crack I thought I should. Next weeks challenge guys. Best turkish get up (both arms) 


Box closed- Good Friday the 6th April 2012

Thursday, April 5th, 2012

The box will be closed today due to public holiday. 

Is this you??

WOD- Thursday the 5th April 2012

Wednesday, April 4th, 2012



for time complete the following

30 clean and jerk 60kg


rest 10min


Grace again 🙂


post times to comments


compare here


WOD- Wednesday the 4th April 2012

Tuesday, April 3rd, 2012



3 efforts for time of:

800m run

rest 3min between sets


Post total time not including last 3min rest to comments



Are you doing this while setting up for your deadlifts. This is some of the cool info that is on the CF journal. Have you subscribed to the journal yet?


WOD- Tuesday the 3rd April 2012

Monday, April 2nd, 2012

Strength WOD

“CrossFit Total”

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep


You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warm up plan to hit those numbers. You will have about 5-6 warm up sets before first attempt at Back Squat, 2-3 warm up sets for Press, and 3-4 warm up sets for Deadlift. Managing your time is very important in this workout. You have 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.


Warmup schedule for Back Squat:?

3 x 50% 3 x 50% 2 x 75%1 x 85%1 x 90% 1 x 95%

Warm up schedule for Press:

3 x 50% 2 x 75% 1 x 90%

Warm up schedule for Deadlift:

1 x 60% 1 x 75% 1 x 85% 1 x 90%


Post loads for each exercise plus total to comments


WOD- Monday the 2nd April 2012

Sunday, April 1st, 2012


Front squats


then with your heaviest weight achieved try maintain for another 3×3 at your heaviest 3rm



KB swings 24/16kg



Post times to comments

Be sure to congratulate Alif on his victory at the weekend in his fight. We knew you would kill it up in Launy man..

Olympic lifting tips:

Having trouble in pulling yourself under for a full squat snatch or clean? You seem to get the weight up high enough but just can't seem to finish the lift? check out this article here