CrossFit 42 South

Archive for May, 2012

Friday 1/06/2012

Thursday, May 31st, 2012

Before the WOD today row 500m for time during warm ups.

Trying to beat last weeks time.

WOD

3min max reps of- Wall climbs

2min max reps of- double unders

3min max reps of- Pull ups

2min max reps of- double unders

 

post reps for each round to comments to comments

Morning crew chillin out before a PB fest…. Kyle aka Slayer leading the way

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Thursday 31/05/2012

Wednesday, May 30th, 2012

Strength WOD

Back Squats

1-1-1-1-1-1-1

 

Be sure to come in with a plan. Warm up correctly then start to hit a the singles building up until you reach your heaviest 1rm for the day

 

Post loads to comments

Want to OWN it in the bottom of a squat?

This is a great prep for owning the bottom position of your back squats today. Actually this is great for owning the bottom position in any squat. Front squat, squat snatch, squat clean, Overhead squat etc. It is getting you in the position where you need to be and allowing you to get your torso upright and vertical. A perfect squat. So if you struggle in owning it on the bottom of the squat get into this before the classes 🙂

Remember every time you don't squat bellow parallele god kills a puppy, kitten or something you care about that is cute. No joke this is scientifically proven!!! So don't ever shallow squat EVER!!!

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Wednesday 30/05/2012

Tuesday, May 29th, 2012

WOD

For 18minutes complete the following

5 push press on odd minutes (choose your own weight)

8 toe 2 bar on even minutes

 

The bar must be cleaned from the ground and all the reps must be completed before the bar leaves the rack position.

 

Post results to comments

SORE FROM KELLY? WATCH THIS PLEASE!

Here is a mobility WOD on some basic lower extremity work. Check this out and be sure to attack these at the box, at home and pretty much anywhere you can. Make yourself limbar, mobile and ready to hit any WOD with no limitations. If you follow these basic mobility pieces you will be squatting like a BOSS!

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Tuesday 29/05/2012

Monday, May 28th, 2012

WOD

“KELLY”

5 rounds for time of:

400m run

30 box jumps 24/20”

30 wall balls 9/7kg

 

Scale height and weight for movements as needed. Also scale height of WB target if needed.

 

If needed scale back the total amount of reps to suit your ability

 

Post times to comments

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Monday 28/05/2012

Sunday, May 27th, 2012

Strength WOD

Squat cleans (touch and go)

3-3-3-3-3-3-3

 

post your best load to comments

Nikki moving to fast for the photo, G clearly scaling Cindy and Shelly and Kay in the background killing it doing there thing 🙂

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Sunday 27/05/2012

Sunday, May 27th, 2012

Rest day at CFMSD

Still be active but restrain yourself from high intensity work so you are fresh for tomorrow. 

Saturday 26/05/2012

Friday, May 25th, 2012

Open box 10-11.30am

Come in and work on a weakness, catch up WOD, skills, mobility etc.. 

Friday 25/05/2012

Thursday, May 24th, 2012

WOD

Option A

5 rounds for time of:

400m run

15 burpee box jumps 24/20”

50 double unders

 

Option B

500m row for time then..

 

5 rounds of:

15 burpees

15 box jumps

 

buy out 250 double unders

 

post times to comments

Shelly is this weeks "Everyday Hero" award winner. 

Now a few words from Shelly "Thanks very much, it's fantastic. I find it very challenging and have to be 100% focused. I just feel old sometimes as most of you guys are my kids ages. I am very careful now with my diet, sleep and water. CrossFit, you can't just do it willy nilly, you have to push yourself all the time, it's such a challenge. Thanks to you Mason for all your support and help and spending time with me as an oldie"

Now Shelly doesn't seem old one bit. She is the definition of "BAD ASS" I say. Well done mate. 

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Thursday 24/05/2012

Wednesday, May 23rd, 2012

Strength WOD

Strict Press

5-5-5-5-5 (Each set building up in weight until you reach your 5rm max)

 

between sets do max set strict pull ups

 

post your heaviest 5rm and lowest and highest pull ups to comments

Shirt comes of this is scaling.. Gaining an extra 10%. Ladies love this at the slay pit lol

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Wednesday 23/05/2012

Tuesday, May 22nd, 2012

Strength

15min to find 1rm Clean and Jerk

 

WOD

Every minute on the minute for 10minutes

3 clean and jerk

(choose your own weight, something challenging but manageable. If you have GRACE Rxd use a larger weight)

 

Post load for 1rm and weight used in WOD to comments

This is EPIC… Anyone keen to give this a go lol?

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Tuesday 22/05/2012

Monday, May 21st, 2012

I know we done this one only a month ago but everyones pull ups have improved out of sight so be sure to get a PB on this WOD and crush it…. 

WOD

“CINDY”

20min AMRAP of:

5 pull ups

10 push ups

15 squats

 

post rounds to comments

 

compare to last time http://crossfitmsd.com.au/wod-tuesday-the-20th-march-2012/

Great work here guys. Big shout out to Ridgey (Green shirt). Only a few weeks into CrossFit and is killing it. Well done bro

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Monday 21/05/2012

Sunday, May 20th, 2012

Strength

Back Squats

3×5 (using the same weight through out)

 

7min AMRAP

3 back squats 100/70kg

10 push ups

 

Post load and rounds to comments

KICK ASS Karli… 


Are you drinking enough water?

How much should I be drinking?

How do we know how much we actually need? Take your BW and divided it by 30 to give you the amount of water you need to consume each and everyday. Add an extra 500ml for every hour of exercise.

This may sound like a lot of water but your body needs it. Your body is dehydrated well before your actually thirsty so try to drink fluids through out the course of your daily activities.  

Tips

  • Spread out all the water you need to drink in the day. Do not consume to much at once.
  • Be sure that you are always hydrated prior a WOD. 
  • Your urine should be close to a clear colour. If it's a dark yellow that's a sign your not drinking enough water.
  • Always carry a drink bottle with you so you can track how much you are drinking. 

What can dehydration cost you?

  • Lower performance! For every 1% you are dehydrated expect to lose about 10% in performance (say good bye to that FRAN PB or hitting that big back squat)
  • Fatigue/ Sleepy 
  • Headaches
  • Dry mouth
  • Dizziness/l light headed
  • Constipation

So go fill up your drink bottle and start guzzling on some fresh clean water now. You will be back and forth to the toilet for the first few days and yes this is annoying but this is your bodies way of flushing out all the shit you had built up. After the first few days your body will adjust and be back to normal and you will be performing better, feeling less sleepy and ready to come into the box to hit some PBs. 🙂

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Sunday 20/05/2012

Sunday, May 20th, 2012

Rest day at CFMSD

See you all tomorrow for what will be shaping up to be a big week 

Saturday 19/05/2012

Friday, May 18th, 2012

Open box 10am…. 

Come and work on skills, catch up WOD etc… 

Friday 18/05/2012

Thursday, May 17th, 2012

WOD

“FRAN”

21-15-9 of:

Thrusters 42.5kg

Pull ups

 

Finisher

Run 1km

 

Post times to comments

Hayley you are a rockstar. Well done you have been awarded the first "Every Day Hero Award". Hayley run the 625m block without breaking and this is her first legit overhead squat.. You are awesome and have come a very long way.. 

CFMSD please acknowledge these small achievements around the box. 🙂

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Thursday 17/05/2012

Wednesday, May 16th, 2012

Strength

7 sets of the following complex:

1 power clean

1 front squat

1 shoulder to overhead

1 back squat

1 behind the neck shoulder to overhead

1 overhead squat

 

The bar must not touch the ground after it first leaves the ground. You can do a squat clean into a thruster if you choose to. After the completion of the overhead squat that will be 1 set. Complete 7 sets total, trying to get your heaviest weight for the day.

 

Post your load to comments

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Thursday the 17/05/2012

Wednesday, May 16th, 2012

Strength

7 sets of the following complex:

1 power clean

1 front squat

1 shoulder to overhead

1 back squat

1 behind the neck shoulder to overhead

1 overhead squat

 

The bar must not touch the ground after it first leaves the ground. You can do a squat clean into a thruster if you choose to. After the completion of the overhead squat that will be 1 set. Complete 7 sets total, trying to get your heaviest weight for the day.

 

Post your load to comments

More stupid shit from Alif and Zac. This time showing us how to be monkeys. LOL

Wednesday 16/05/2012

Tuesday, May 15th, 2012

Strength

Split Jerk

15min to find your 1rm

WOD

for time complete the following

Run 400m

1min rest

Run 200m

1min rest

Run 400m

rest 1min

Run 200m

rest 1min

Run 400m

 

post load and total time to comments


6 reasons why you should be eating dark chocolate

 

I know it seems we are forever hearing through various mediums that dark chocolate is good for us because it is packed with antioxidants, but I also know this is quite an ambiguous and overused statement. So even if you’re like me and don’t need any reason to eat chocolate I thought the least I could do is omit those guilty feelings and reveal the health benefits this wonder drug holds.

1. Dark Chocolate can improve intelligence: Finally there is a reason behind my brilliance. All jokes aside, dark chocolate has actually been known to increase blood flow to the brain, which in turn enhances cognitive function.

2. Stimulates endorphin production: Endorphins are a chemical, which typically release in the brain during exercise. They are said to resemble opiates in their ability to produce analgesia coupled with a euphoric feeling. It turns out Fran is not the only cure for those winter blues because dark chocolate also emits the body’s natural feel good drug.

3. Fortifies and invigorates the skin: Dark chocolate should be part of your beauty regime and here is why; it contains flavonoids which are antioxidants that work to protect the skin by absorbing UV light and increasing blood flow. An increase in blood flow improves skin hydration giving you that desirable, glowing complexion.

4. Rich in essential vitamins and minerals: Surprisingly, dark chocolate contains significant amounts of potassium, magnesium and iron. All of which promote bone health and work to improve muscle and nerve function.

5. Lowers blood sugar levels: The antioxidants found in dark chocolate help improve the body’s ability to process blood sugar, doing wonders for the waistline.

6. Lowers Cholesterol: According to recent studies dark chocolate has also proven to reduce bad cholesterol by up to 10%, which has a positive effect on heart health and decreases the chance of developing cardiovascular disease.

Obviously the darker the chocolate the better and if you are a Paleo person your daily dose should be served with a minimum of 70% cacao. Aside from the rich, luscious taste that dark chocolate so gracefully boasts, I have just given you six health related reasons why you should indulge. So go ahead and satisfy your guilt free craving.

Article written by the RX review. Check them out HERE

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Tuesday 14/05/2012

Monday, May 14th, 2012

WOD

10min cut off time

150 kettlebell swings 24/16kg

Every time you break run 200m or 30 double unders

 

Finisher

Tabata box jumps for max reps 24/20”

 

Post time and reps to comments

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Monday the 14/05/2012

Sunday, May 13th, 2012

Strength

Thrusters

5-5-5

WOD

8min AMRAP

5 thrusters 60/40kg

50 double unders

 

Post load and rounds to comments

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