CrossFit 42 South

Archive for May, 2012

Sunday the 13/05/2012

Sunday, May 13th, 2012

Rest day at CFMSD

 

Happy mothers day to all the mum's at the box 🙂

Saturday the 12/05/2012

Friday, May 11th, 2012

10am Olympic lifting… 

$15 per person to cover the cost of Mark and his crew coming up from Launy.. 

Get there 🙂

Friday 11/05/2012

Thursday, May 10th, 2012

WOD

Tabata Row for distance

Tabata shoulders to overhead 60/40kg for total reps

Tabata burpees for total reps

 

Post distance and total reps for shoulder to overhead and burpees to comments

 


Article by the RX review…

 Sweet Potatoes may be one of nature’s richest sources of essential vitamins and minerals and is pretty much a staple in our house.

This large starchy, vegetable not only tastes like a naughty treat but it boasts numerous health benefits. Here are five simple reasons why it is well worth sneaking into your diet.

1.  Rich in beta-carotene. Orange sweet potatoes contain large amounts of beta-carotene. Beta-carotene is a pigment found in vegetables which provide Vitamin A. Vitamin A is vital to maintain and improve retinal health and bone strength.

2. They are another good source of vitamin C. Sweet potatoes are rich in Vitamin C. As well as warding off cold and flu, Vitamin C assists in the production of collagen which keeps the skin looking youthful (for the ladies out there).

3.  They contain Vitamin D. So it seems the Sun is not the only source of Vitamin D. Sweet potatoes contain vitamin D which, boosts immunity, increases energy and balances mood. Restoring that desirable Zen demeanour.

4. Sweet potatoes are high in iron. Being anemic, I have a special appreciation for this health benefit. This essential mineral is vital in producing energy but it can also help ward off stress, no doubt doing wonders for cortisol levels.

5.  They are a good source of magnesium. Magnesium is a relaxation mineral. If like me, you suffer from migraines you have probably been told at one point or another that you should supplement your diet with magnesium tablets, powder or both. Well what a better way than to get the essential mineral through nature’s source. Magnesium is also necessary for healthy artery, blood, bone, heart, muscle, and nerve function.

So regardless if you bake them, boil them, mash them or just stash them in your pantry for later, there are five more reasons to add them to your diet.

Also a reminder that the olympic lifting session is on tomorrow at 10am.. 

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Thursday the 10th May 2012

Wednesday, May 9th, 2012

Strength

Snatch (full squat snatch)

15min to find best 1rm

then…

Clean and Jerk (squat clean)

15min to find best 1rm

 

Post best 1rm for both to comments

Burpees

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Wednesday the 9th May 2012

Tuesday, May 8th, 2012

Strength

Back squats

5-5-3-3-1-1

WOD

5 rounds for time

10 box jumps 30/24”

10 KB swing 32/24kg

 

post 5,3 and 1rm to comments as well as time for the WOD

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Tuesday the 8th May 2012

Monday, May 7th, 2012

WOD

“NICOLE”

20min AMRAP of:

run 400m

max unbroken pull ups

When you break from the pull ups run 400m before getting back on the bar. Your score will be the total amount of pull ups you complete.

Post reps to comments

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Monday the 7th May 2012- WOD

Sunday, May 6th, 2012

Strength

Deadlifts

5-5-5

then

3×3 (using the weight from you heaviest 5rm. Try to hold this weight for all the sets)

WOD

21-15-9

Deadlifts 100kg

Burpees

 

Post your 5rm and time to comments

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Sunday the 6th May 2012- Rest day

Saturday, May 5th, 2012

Rest day at CFMSD

Focus on some mobility, light jog or ride and get ready for tomorrow. 

 

Also check out Chris Spealer CRUSHING it in DIANE

Saturday the 5th May 2012- Open Box

Friday, May 4th, 2012

Open box from 10-11ish AM. 

What have you missed out on this week?

Work on skills

Mobility

Extra work

Friday the 4th May 2012

Thursday, May 3rd, 2012

WOD

Elizabeth

21-15-9

Squat Cleans 60/40kg

Ring dips

finisher

Partner Finisher:

Partner A- 5 burpees

Partner B- rest

Partner A will do the 5 burpees as fast as possible then once completed partner B will complete the burpees. That will be 1 round. Complete 10 full rounds

 

Post time to comments

This is why our floor is a mess…. Nayfran and Cait can mop lol

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Thursday the 3rd May 2012

Wednesday, May 2nd, 2012

Strength WOD

Push Press

3-3-3-3-3

between each set of push press run 400m. Goal is to keep a steady pace and not walk. The runs aren’t for time but I expect you to still push at about 85% of your fastest 400m pace.

 

post your heaviest 3rm to comments

Sweat Angles anyone??

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Attendance Analysis Report for April 2012

Wednesday, May 2nd, 2012

Last months of attendance is in. 

Congrats to the following for achieving 100% sessions this month. These people came to at least if not more of the possible 18 WODs we had in April. 

G, Rollsy, Lucy, Alif, Kyle, Luis, Nikki, Megan and Joc.

To achieve 100% the goal is to attend 5 sessions a week and in the month of April there was 18 programmed Workouts. It was a smaller Month due to Easter and Anzac day public holidays. 

Note- If you miss a session during the week you can come in Saturday and catch up. This will show to your attendance for the month. 

Click on this post to view the rest of the attendance from the CFMSD crew. Try your hardest to encourage everyone to achieve 100%. 

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Wednesday the 2nd May 2012

Tuesday, May 1st, 2012

 

WOD

a)

10min AMRAP

10 pistols

30 double unders

rest 3min

b)

6min of max

Wall balls 9/7kg

Every minute do 3 burpees

 

Post rounds for first AMRAP and reps for second to comments

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