CrossFit 42 South

Archive for July, 2012

WOD: Wednesday

Tuesday, July 31st, 2012


Turkish get ups

Trying to find your heaviest 1rm you can do on both sides of the body. You can use kettlebells or barbells if you want to mix it up. Note if you used a KB or BB.



10minute EMOM

10 Wall balls 9/7kg

5 burpees


Post heaviest TGU with KB or BB and slowest and fastest times for EMOM to comments

Micah being Kelly Starett 🙂


WOD: Tuesday

Monday, July 30th, 2012

Everyday Hero Award

Tomorrow is the start of a new month and we are going to bring back the "Everyday Hero Award" at the box. We have a board that is designated for you to put down your goals for the month. These goals can consist of anything from I want to attend a full week of CrossFit, I want to eliminate all sugars, I want to deadlift 200kg or be able to run the block without having to walk etc. 

Here is the cool part, there are prizes for those athletes that are serious about their training. These athletes are the ones who will go up and beyond their regular training and ask for advice and put in the extra yards. This will prove to us that these athletes deserve to be rewarded and acknowledged for doing everything in their power to work hard in achieving their particular goal. The prizes will vary but the coolest part is the acknowledgment they will receive. Everyone will know just how hard this athlete is working to achieve their goals. 

We will then select 1 person to be named our "Everyday Hero" for the month. Now this athlete doesn't have to have the best Fran time nor do they have to always finish on top of the daily WODs. This athlete just needs to show the extra work put into the month in the aim to achieve their goals. This may be the person who is always on top of the leader board or it may not. Just as long as they are putting in the hard work. 

So make this your month to really own it and become a total BAD ASS!!!



Strict press 1rm for day

Push press 1rm for day

Push jerk 1rm for day


(You will have 30 minutes MAX for all of the above. You should be push pressing more then your strict press and push jerking more then your push press.)



Run 1km


Post all 1rms and time to comments

The reason you all train at CrossFit MSD. Great read lol..


WOD: Monday

Sunday, July 29th, 2012

Warm up/skill

10minutes to find best effort broad jump for max distance.




thrusters 42.5kg

pull ups


Post distance and times to comments

Compare to last time


Rest day: Sunday

Saturday, July 28th, 2012

Rest day

Open Box- Saturday

Friday, July 27th, 2012

Open box at 10am.. Come in and do a catch up WOD, work on skills, hit some mobility etc.. 


Here is some watching on a recap on the CrossFit games.. Have a look if you can find some time..


Friday 27/07/2012

Thursday, July 26th, 2012


Split Jerks





Sumo Deadlift High Pull 50/35kg

Push press 50/35kg


Post weight and time to comments

Is this dude you? Are you reaching for coffee left right and center just to make it through the day because you are getting no sleep? Well I have said it before and I am saying it again.. GET TO SLEEP…..

Here is another cool read check it out HERE 


Thursday 26/07/2012

Wednesday, July 25th, 2012



5 rounds for time

400m run

15 Overhead Squats 42.5/30kg


compare to last time

Post time to comments


Wednesday 25/07/2012

Tuesday, July 24th, 2012


Power Snatch 




alternating tabata of the following 2 movements:

-Hollow rock hold

-Front plank hold


Post best weight to comments

You go to a footy game and your surrounded by a bunch of overweight people thinking about the good old days. You go to a CrossFit event and your surrounded by healthy, fit and athletic people.. Got to love it.


Tuesday 24/07/2012

Monday, July 23rd, 2012


For time complete the following:

Clean and jerk 85/60kg


Between each set do 5 burpees. E.G you do 1 C&J then 5 burpees, 2 C&J then 5 burpees until you finish 5 C&J and 5 burpees.

Be sure to scale as needed. This workout is designed to be heavy but you should still be able to smash through it with high intensity and speed. 




Double unders

Sit ups


Post best weight and time to comments


Monday 23/07/2012

Sunday, July 22nd, 2012


Front Squats

3×5 (find a weight that is challenging but maintainable for the 3 sets)



2 minutes max- Ring dips

rest 20 seconds

2 minutes max- Wall balls 9/7kg

rest 20 seconds

2 minutes max- pull ups


post weight used and reps for each exercise and total to comments



Sunday 22/07/2012

Sunday, July 22nd, 2012

Rest Day at CFMSD

Thanks to all those who showed up yesterday to CrossFit uncovered.. We raised $470 for the Burnie Cancer Council.. 

Thanks to Hot Mother for the yummy food, thanks to Burnie Whole foods for donating a voucher for a prize and thanks to RockTape Australia for also donating a large 32m roll valued at $100. 

We would love to run another event like this in the future for anyone who missed out.. 

Saturday 21/07/2012

Friday, July 20th, 2012

Today we will be running our CrossFit uncovered event at 11am.. Get in their and help support us. We will be raising money for the Burnie Cancer Council while trying to show the people of Burnie what CrossFit is all about. 



10 minute AMRAP of:

20 KB swings 24/16kg

15 push ups

10 box jumps 24/20"



Friday 20/07/2012

Thursday, July 19th, 2012

A few more words from:

Oh lord, another “diet.” I know, it sounds like a fad/marketing ploy, but it’s actually quite legit.  You see, tens of thousands of years ago, before Nike, Cap’n Crunch, and Healthy Choice meals, our ancient ancestors thrived as hunter-gatherers.  Although it’s been a really long time, our genetics haven’t changed that much since then.

The average Homo Sapien back then: tall, muscular, agile, athletic, and incredibly versatile.

The average Homo Sapien now: overweight, out of shape, stressed out, unhappy, sleep deprived and dying from a myriad of preventable diseases.

So what the hell happened? Agriculture!  A few thousand years ago humans discovered farming, the agricultural revolution took off, and we advanced from hunter-gatherers to farmers.  We settled down, formed societies, and the human race progressed to what we are today.

The problem is, our bodies never adjusted properly to eating all the grains that we we’re now farming.  As Robb Wolf puts it, think of a 100-yard football field.  The first 99.5 yards are how long Homo-Sapiens spent as hunter-gatherers. As they became REALLY good at hunting and gathering our bodies adapted to that lifestyle over thousands of years.  That last half-yard represents our species after the agricultural revolution, where our diet has shifted (but our genetics haven’t).

So, instead of loading up on meat, vegetables and seasonal fruits, we’ve become a species “dependent” upon grains – bread, pasta, rice, corn, and so on.  The government continues to recommend 6-11 servings of grains a day, and people continue to get fatter and fatter by the day.

66% of us are overweight, 33% are considered obese, and those numbers are only getting worse.

Clearly something’s not right.  The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.


For time

30 hang power cleans 60/40

400m run with a KB 24/16kg

30 hang power cleans 60/40


post time to comments

The MobilityWOD book.. Get on it


Thursday 19/07/2012

Wednesday, July 18th, 2012

Mark from says "grains are unhealthy at best, or flat-out dangerous at worst"

The great thing about vegetables is that you can eat as many of them as you like and you’ll never get fat.  They’re incredibly nutrient dense and calorie light – six servings of broccoli (and who would eat 6 servings at once?) has 180 calories and only 36 grams of carbs.  A single serving of pasta (and NOBODY eats just one serving of pasta) has 200 calories and 42 grams of carbs.

Info above from

So don't eat any shitty breads, pastas, rice etc. If you eat these foods treat them as cheat meals. Base your diet around meat and veg not breads and pastas… 


Push press



then 3 sets of max strict pull ups for total reps (trying to beat last weeks scores)


post best weight used and total reps to comments

What a weapon of a women… AMAZING…


Wednesday 18/07/2012

Tuesday, July 17th, 2012

Due to sketchy weather we will have 2 options for todays WOD. Either run 400m or 50 double unders. You make the call to what option you would like to pick.



Take 15min to find your 1rm. Aiming for a PB today




Option A

5 rounds for time

10 deadlifts 100/70kg

400m run

Option B


5 rounds for time

10 deadlifts 100/70kg

50 double unders

Post 1rm and time to comments



Tuesday 17/07/2012

Monday, July 16th, 2012


Row 500m

50 KB swings 24/16kg

40 box jumps 24/20”

30 burpees

20 jumping lunges


Post time to comments


Monday 16/07/2012

Sunday, July 15th, 2012


Overhead Squats

Take 15min to build up to your 5rm



12min AMRAP of:

15 pull ups

10 pistols



Post 5rm and rounds to comments

Part 2 from yesterdays video about gripping the pull up bar….


Sunday 15/07/2012

Saturday, July 14th, 2012

Rest day at CFMSD

Keep up with the CrossFit games HERE

Are are you holding on to the bar? Check this our to maximise what you get from your pull ups etc

Saturday 14/07/2012

Saturday, July 14th, 2012

Open box 10am

work on skills, catch up WOD or own WOD approved by the coach


Friday 13/07/2012

Thursday, July 12th, 2012

Liso and myself are home tonight… Looking forward to seeing everyone and to get back into training.. We missed you all




For time complete the following:

Row 1000m

50 thrusters 20/15

30 pull ups



5min front plank for quality. If you drop just get back up. If you can hold the 5minutes that’s great. I am after perfect position being held. As soon as form goes drop and re set please.


post times to comments


compare to last time HERE