CrossFit 42 South

Archive for August, 2012

Open Box: Saturday

Friday, August 31st, 2012

Open box at 10am… 

also the box party will start at 6am for Maso's and G's birthday… We will be ordering pizzas for tea around 6.30 so get here by then.. 

WOD: Friday

Thursday, August 30th, 2012

Strength

Deadlift

2-2-2-2-2

WOD

3 rounds for time of:

20 Wall balls 9/7

20 box jumps 24/20”


Post total time to comments

New limited edition CFMSD Beast Mode shirts…. We will be taking orders at the box. All shirts and singlets will need to be pre ordered. These will be the same sizing and exact same shirt quality as our grey ones just a new design… 

Shirts- $35

Singlets- $35

Cash at the box or direct debit please…. 

Get your orders in 

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WOD: Thursday

Wednesday, August 29th, 2012

This video above is to help build strength in the small stabalizing shoulder muscles. If you suffer from shoulder pain or just want to Prehab your shoulders so you don't get shoulder pain run yourself through the above with one of our bands at the box… As some of you may know I suffered a shoulder injurie early in the year and this is something that you will see me doing also from now on… 


Strength

1rm Snatch 15minutes

1rm Clean 15minutes

 

WOD

3 rounds for time:

10 toe 2 bar

20 sit ups

400m run

 

Post weights and time to comments

Determined look on the face… Get after that back squat

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WOD: Wednesday

Tuesday, August 28th, 2012

Here is Part 2 on rebuilding your feet… Get into this stuff ASAP…. Very important. Remember if we are weak and all stiff in our feet how do you expect to support yourself for heavy lifting???


Strength

Front Squats

5-5-5-5-5

 

3 sets max strict pull-ups. (If you have 30 total add a small amount of weight then try build back up to 3 sets of 10 strict)

 

Post your lowest and highest weight and reps to comments

Cai Learning the ropes in his first session at CFMSD… Well done buddy you have progressed a long way in a short time..

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WOD: Tuesday

Monday, August 27th, 2012


Something you can say we overlook is mobalising and strengthening the feet but when you think about it everything we do starts from the ground up and will call for strong feet. If you feet a weak and your ankles roll in how to you expect to squat with 100kg over your head? Check out the video above and start working on fixing your feet today. We will make it apart of our general mobalising work from today onwards… 


Strength

Power cleans

5×3 build up to a heavy 3 and maintain for all working sets 

Note- These don't need to be touch and go but don't allow a full rest break between reps

WOD

In partners complete the following

12min AMRAP

Partner A 5 burpees

Partner B 5 burpees

The completion of Partner A's burpees and Partner B's Burpees wil equal 1 round. Rest while your partner works. Score will the total completed rounds.

 

Post weight and rounds to comments

Snoop Sjon styling the Odd kicks and Odd socks.. Love your work man

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WOD: Monday

Sunday, August 26th, 2012

6 reasons why everyone should squat Be sure to show this to your friends who think squatting is bad for you..


 Strength

Snatch Deadlift + Snatch pull + Snatch

5×2 build up to a heavy weight that you can maintain for all working sets. Note that 2 reps will be 2 times through the complex

 

WOD

12min AMRAP

5 HSPU

30 double unders

10 KB swing Right arm 24/16

10 KB swing Left arm

 

Post your weight and rounds to comments

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Rest Day: Sunday

Saturday, August 25th, 2012

Rest day here at CFMSD…. Gear up for another big week starting tomorrow.

 

Open Box: Saturday

Friday, August 24th, 2012

Open box today… Come in and do a catch up WOD, mobalise, work your goats etc… 

 

This is cool…..WATCH IT PLEASE>>>> 🙂

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WOD: Friday

Thursday, August 23rd, 2012

We don't use mirrors at the box but for those who do or if you know anyone who does check this out….

http://www.liftbigeatbig.com/2012/05/stop-looking-in-mirror.html


Skills session

10 minutes to work on your snatch. Not aiming for any PBs just focusing on improving your technique

 

WOD

4 HSPU

12 hang power cleans 60/40kg

8 HSPU

8 Hang power cleans

12 HSPU

4 Hang power cleans

100 double unders

12 HSPU

4 Hang power cleans

8 HSPU

8 Hang power cleans

4 HSPU

12 Hang power cleans

 

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We were in the paper Yesterday…. Hell yeah.. CrossFit is growing quickly. 

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WOD: Thursday

Wednesday, August 22nd, 2012


10 tips to help you relieve Stress so you can reach your potential

1- Strength training

2- Do yoga

3- Meditate

4- Practice a martial Art

5- Get a lot of Omega 3s

6- Eat foods high in antioxidants

7- Drink Green tea

8- Perform self guided imagery

9- Self foot reflexology

10- Laugh a lot

The above link will go into detail on the above 10 tips. Great post a suggest you all read it even if you're not stressed out. 


Strength

Split Jerks

Spend 20 minutes to find your 1rm for the day

WOD

1000m row

800m run

 

Post loads and time to comments

For those who don't know this was the box before we done it up…. What a dirty dump lol.. 

We have come such a long way and I have all of your awesome people to thank for this 🙂

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WOD: Wednesday

Tuesday, August 21st, 2012

Strength

Back squats

3-3-3-3-3

Finisher

3×10 strict toe 2 bar

 

Post best load to comments


Now I am unsure If I have posted this to the website or not but it's worth a watch again anyway.. Why you get fat?? And no I am not saying YOU ARE FAT. I am saying this is how we become fat… LOL

WOD: Tuesday

Monday, August 20th, 2012


10 things all new weight lifters should know


If you have been CrossFitting with us for 3 months plus you should be starting to understand all the different terms we use. Power snatch, full snatch etc. Read the above article to freshen up on your weightlifting knowledge…. 

Strength

Push Press

5-5-3-3-1-1

WOD

Tabata the following for max reps

 

A)     Row (1 cal = 1 rep)

B)     Burpees

C)     Pull ups

Only rest between stations will the 10seconds before the next interval starts.

Can start on any station as long as you complete all 3.

 

Post best 5, 3 and 1rm and total reps to comments

Yeah baby…… I'm going to be a marathon runner. Peak physical condition… Not.. Lift something heavy now. Stop running all day everyday. All you will benefit from it is fucked knees and joints and look like this skinny dude on the left.. All you guys who are training with us you are all on the right track. All becoming beasts 🙂

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WOD: Monday

Sunday, August 19th, 2012

Strength

5 sets of:

1 power snatch+3 Overhead squats

 

WOD

10 minute AMRAP of:

7 front squats 60/40

7 ring dips

 

post weight and rounds to comments

CrossFit ANYWHERE!!!!!

Anyway Check out this article by Lift Big Eat Big SHOVE YOUR KNEES OUT

If you are struggling with your squat do some mobility work. You need to get your knees out on the squat and every other movement we do. Box jumps, snatch, cleans, jerks, etc.. Do not look like gumby when you are trying to squat. Work that mobility and push that dirty looking squat in the face… You owe it to yourself

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Rest Day: Sunday

Saturday, August 18th, 2012

Rest day at CFMSD

Open Box: Saturday

Friday, August 17th, 2012

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

 

 

All about sleep- by Range Of Motion

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WOD: Friday

Thursday, August 16th, 2012

WOD

5 rounds for total reps

Max strict pull ups

Max strict HSPU

Rest as needed between rounds

 

Finisher

500m row SPRINT

 

post total reps for WOD and time for finisher to comments

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WOD: Thursday

Wednesday, August 15th, 2012

Strength

Overhead squats

3-3-3-3-3

 

Front Squats

3-3-3-3-3

 

Post loads for each lift to comments

The BEASTMODE/BITCH MODE.. Unleash it 

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WOD: Wednesday

Tuesday, August 14th, 2012

Partner WOD

20min AMRAP of:

5 KB swings 24/16

5 burpees

20m shuttle sprint (10 up 10 back)

5 KB swings 24/16

5 burpees

20m shuttle sprint

 

Partner 1 will start by completing the above then when he or she is done they will tag their partner in and they will go. Each time a parter finishes that is 1 round to the group.  

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Some morning double unders.. On left is Rambo, one of many celebraties at CFMSD… 

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WOD: Tuesday

Monday, August 13th, 2012

Strength

Snatch balance

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

 

Finisher

5minutes max double unders

 

Post weight and reps to comments

We must stop icing… Must watch from Kstar..

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WOD: Monday

Sunday, August 12th, 2012

Skills

Handstands and pistols

 

WOD

10min EMOM

5 thrusters (choose own weight but heavier then your regular thruster weight. This is a strength WOD)

 

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