CrossFit 42 South

Archive for June, 2012

Sunday 1/07/2012

Saturday, June 30th, 2012

Rest day at CFMSD

Get out and play.. Go for a walk, jog, etc.. Active rest is better then sitting on your butt all day rest so be sure to still mobalise and move just at low intensities. 

Hit this mobility WOD today or when you get into the box… Will help with that muscle stiffness in the legs.. 

Saturday 30/06/2012

Friday, June 29th, 2012

Open box 10am till 11am

Get in and do a catch up WOD, do some skill work or hit some mobility… 

Friday 29/06/2012

Friday, June 29th, 2012

Strength

Snatch balance

3-3-3-3-3

 

Split jerks

1-1-1-1-1

Finisher

3 sets of max strict pull ups (scale by band or ring row. Be sure to challenge yourself.)

 

Post weights for strength work and total pull ups to comments

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Thursday 28/06/2012

Wednesday, June 27th, 2012

Strength

Press

3×5 (build up to a weight that isn’t your max but you are able to hold onto for 3 sets of 5 reps. If it is a PB 5rm and you can hold it for 3 sets that’s great, but, we aren’t after our 5rm we are after 3 working sets of 5)

WOD

Death by push press 60/40kg (no racks)

You will do 1 push press the first minute, 2 the second minute, 3 the third minute, 4 the fourth minute, etc. You will have the full minute to complete all the reps that are asked and the faster you go the more rest you will get.

 

Post your loads for strength and minutes plus extra reps to comments

Please try this one at the box. I used a blue or purple band and looped it through a 20kg KB. Scale up or down depending on your pain threshold. This is really good for improving the OH position. Ideal for todays WOD… The better our shoulder range the less we are likely to over extend in our lumbar. 

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Wednesday 27/06/2012

Tuesday, June 26th, 2012

Strength

Take 10min to build up to a 5RM deadlift for the day. (Try not to waste all your energy in building up slowly and doing multiple sets just under your max. I want you to work up to your TRUE 5RM so save your energy for this)

WOD

“KAREN”

For time complete the following

150 wall balls 9/7kg

Yes I know it’s a lot of wall balls but this is the time to see have you improved not only physically but also mentally. This WOD is mentally tough. The ball isn’t heavy enough for you to actually fail a rep but mentally you’ll want to give up.

Will you be the one who cherry picks this session because you know it sucks or will you be the bad ass who shows up no matter what the WOD?

Ask yourself why do you train and how bad do you want it. This will get you through any hard WOD.

 

Compare to last time http://crossfitmsd.com.au/wod-fri-the-27th-jan-2012/

Post weight used in strength and time for WOD to comments

Martin- You're missed already bro. Be safe back at work and we look forward to your return to training. Kick as man…. (more…)

Tuesday 26/06/2012

Tuesday, June 26th, 2012

Strength

Back squats

3×5 (build up to a weight that isn’t your max but you are able to hold onto for 3 sets of 5 reps. If it is a PB 5rm and you can hold it for 3 sets that’s great, but, we aren’t after our 5rm we are after 3 working sets of 5)

WOD

6min AMRAP

5 power snatch 60kg (no press outs)

5 burpees

Finisher

25 L sit leg raises while sitting on floor. Focusing on legs up fast and 3-5 seconds on the way down. This is for quality after you finish all the above.

 

Post loads use in strength work and rounds in WOD to comments


Some info for all you coffee drinkers out there… Be sure to check out the full article by clicking the link bellow this post. 

No net diuretic effect of caffeine

You may have heard that caffeine causes dehydration, creates an electrolyte imbalance, and increases cortisol production. If this is true, then are any potential benefits of coffee cancelled out by the negative effects of caffeine?

The diuretic effect of caffeine was supposedly established by an influential study from 1928 that involved only three subjects who were observed for only a few hours. While it’s true that caffeinated beverages like coffee may produce an acute diuretic effect, there is no evidence of caffeine-induced chronic dehydration in any scientific literature. To the contrary, caffeinated drinks have almost the same effect on body fluid balance as pure water! Even if caffeine may increase urinary water loss in the short-term (within a few hours), physiological processes that oppose dehydration are more than capable of counteracting this effect when coffee is consumed in moderation. Therefore, moderate coffee intake does not present any risk of dehydration.

A full article can be found here http://www.biomechfit.com/2012/03/31/the-effects-of-coffee-on-performance-and-health 

 

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Monday 25/6/2012

Sunday, June 24th, 2012

 

Strength

Spend 12minutes to build up to your best 5rm touch and go power clean

WOD

5 rounds for time

10 power cleans 60kg

10 burpees

Finisher

3 sets of max strict pull ups (scale by band or ring row. Be sure to challenge yourself)

 

Post weight for strength work, time for WOD and total pull ups to comments

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Sunday 24/6/2012

Sunday, June 24th, 2012

Rest day at CFMSD

We will see you all Monday ready for a big week 

Saturday 23/6/2012

Saturday, June 23rd, 2012

Open box 10-11am

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

Watch this video. Chris Spealer is the man… Love this clip

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Friday 22/06/2012

Thursday, June 21st, 2012

Strength

Snatch grip deadlift

3-3-3

Snatch pulls

3-3-3

Snatch

2-2-2

 

Post loads to comments

 

If you would like to finally see us hurt during training here is Aaron and myself doing FRAN. Fun times 🙂

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Thursday 21/06/2012

Wednesday, June 20th, 2012

This working will not be fun, it will hurt and it will challenge you. Please be sure to tackle this head on with the same enthusiasm you would any other WOD. It is vital that we attend the sucky WODs as well as the fun WODs.

Pro tip- This is a WOD that everyone can keep moving. Slow consistent burpees will beat fast out the blocks then stopping for 30seconds before starting again burpess. Just keep chipping away at it, keep moving and surprise yourself. If you can hit it hard and maintain GREAT. Just keep moving please.

 

WOD

For time complete the following

100 burpees

1km run (row if heavy rain)

200 double unders

 

Post times to comments

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Wednesday 20/06/2012

Tuesday, June 19th, 2012

Strength WOD

“CrossFit Total”

Back Squat 1RM, Strict Press 1RM, Deadlift 1RM

 

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

Compare to last time http://crossfitmsd.com.au/wod-wednesday-the-4th-april-2012/

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Tuesday 19/06/2012

Monday, June 18th, 2012

Skills

Pistols and handstands (walking if possible)

WOD

“Helen”

3 rounds for time of the following

400m run

21 KB swing 24/16kg

12 pull ups

 

post times to comments

compate to last time HERE

How bad do you want it?

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Monday 18/06/2012

Sunday, June 17th, 2012

Strength

Clean and Jerk

1-1-1-1-1

WOD

“Grace”

30 clean and jerks for time 60/40kg

 

post loads and time to comments

 

compare to last time http://crossfitmsd.com.au/wod-thursday-the-5th-april-2012/

Also we will not be doubling up grace again this time I swear. So be sure to come in and hit this as hard as possible.

 

Take of the handbrake today during this WOD. Still keep it safe but sometimes we have to see how close to the wall can we push. If I was to hold a gun to your head and say give me 5 more reps in the next 15 seconds you would do it. You have the ability to go harder right now… It's all in your head.. You need to ask yourself HOW BAD DO YOU WANT IT? This is what it comes down to guys… The desire to become better.

Do you want to become better??? 

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Sunday 17/06/2012

Saturday, June 16th, 2012

Rest day at CrossFit MSD

but…….

Hit this Mobility WOD. It is a must watch for those who really struggle with tight calfs….. 

If you don't have a roller just fold up some towels to elevate your leg like in the video.. 

Saturday 16/06/2012

Friday, June 15th, 2012

Firstly let's all be sure to get around Leafy and G who are in Melbourne this weekend doing there level 1 CrossFit cert.. Kill it boys……

 

Open box 10am till 11.30am

Come in and perform a catch up WOD, hit a weakness, work on mobility or a WOD approved by the coach… 

 

Watch this video… Want a faster Fran time? Pain is in the brain.  

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Friday 15/06/2012

Thursday, June 14th, 2012

Strength

Hang snatch (full snatch if you can otherwise power snatch into OHS)

1-1-1-1-1

 

WOD

“ISABEL”

30 snatches for time

 

You can power snatch or squat snatch, however you aren't allowed any press outs. The arms must lock out completely for the rep to count.

 

Post loads and times to comments

 

Lack of Sleep Infographic
Via: YourLocalSecurity.com

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Thursday 14/06/2012

Thursday, June 14th, 2012

Strength

Overhead squats

3-3-3-3-3

Between sets 10 clapping push ups

 

Finisher

1min side plank

2min front plank

1min side plank

 

Post loads to comments

 

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Wednesday 13/06/2012

Tuesday, June 12th, 2012

Strength

Weighted pull ups

3-3-3

If you don’t have weighted pull ups do 3 sets max strict pull ups. If you don’t have strict pull ups do 3 sets max strict in band (max blue) or ring rows.

WOD

5 rounds for time of:

400m run

10 KB swings 24/16kg

 

Post load and time to comments

On his hands and knees lol…

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Tuesday 12/06/2012

Monday, June 11th, 2012

WOD

“The Chief”

5 cycles of following

3min AMRAP

3 power cleans 60/40kg

6 push ups

9 squats

rest 1minute

 

Post total reps for all 5 cycles to comments

If anyone is to have an excuses as to why they can't train it would be this person. Cait has to travel close to an hour every day to get to training. This is MOTIVATION, STRENGTH and DETERMINATION!!! Good on ya mate

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