CrossFit 42 South

Archive for September, 2012

WOD: Monday

Sunday, September 30th, 2012

Hope everyone had an awesome weekend.. Was good to see the Swannies get up… Now time to put all antics aside and put the focus back on your training… You Are in for a epic week of training… 

CrossFit Total

Back Squat 1RM

Strict Press 1RM

Deadlift 1RM

You have 3 attempts at each lift. The first should be a something you know you can do, the second should be pushing out side your comfort zone and the third attempt is go for gold.. 

Be sure to come in today with a plan and what your aiming to achieve.. 

Log results online (beyond the whiteboard)


Open Box: Saturday

Friday, September 28th, 2012

The box will be open today from 10am till about 11am so come in and get your WODs done before breaking into Grand Final Day antics.. 

Also as a Swans supporter I would like to say "Up you Swannies".. Sorry to all the Hawks out there but we got this.. 

WOD: Friday

Thursday, September 27th, 2012

The Magic Hormone- by Again Faster

Come on, admit it! The real reason you train is so you can get babes, lift heavy shit and one-up your counterparts. It’s in our DNA people, whether you like it or not. And if you have lost those desires, I'm willing to put it out there that your testosterone levels are kinda low. So put down the soy, take those Crocs off, and hear my call!

Testosterone elicits decreased body fat, increased muscle mass, a higher libido, better athletic performance and vigor for life–what broseph wouldn’t jump at that? Testosterone is the fountain of youth, the magic hormone we produce naturally that is the fuel for our muscle growth.

If we are training for a positive physiological adaptations, we need to be thinking about testosterone. So how can we maximize this? What types of activities and lifestyle habits both in and out of the gym can contribute to our NATURAL production of testosterone? I have compiled a list of the top tips to get the most out of your most important hormone:


If your eyeballs are popping out, if your veins are trying to explode, if you feel as though you are going to either pass out or poop yourself after a lift, you are probably eliciting the magic hormone. Deadlifting and heavy squatting should be your staple when it come to training for testosterone production. These movements recruit a tremendous amount of musculature, both upper and lower body. When it comes down to creating that stimulus to elicit that neuroendocrine hormonal response from our training, you are not going to do better than these two movements. 1-20 reps, mix it up! Mess with the different energy pathways and time domains, as long as you feel like you're going to pop on that last rep. Keep the rest short and get back on the bar!


I LOVE SLEEP! I wish I could sleep 14 hour a day–but then I would be back in college. Sleep is fun and exciting, it reminds me of Christmas…I can’t wait to see what tomorrow will bring: PR’s, new toys? Who knows! I like to make sleep a ritual. I get into my jammies, brush my teeth and write down all the things I want to do in the next day. But sleep in also very important for your performance. Your testosterone levels can be decreased by up to 40% by a poor night's sleep. Tips to improve your quality of sleep

-Keeping the room cool. A good sleeping environment should be neither too hot or cold. Go for optimum temperature for the best night's sleep.

-Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep patterns.

-Don’t stare at the clock. The more you think you need to get to sleep, the harder it will be.

-Take supplements that induce sleep — such as ZMA and Melatonin.


I lika da bacon. I thinka da bacon tasta gooood! Fats are not only tasty, but very anabolic. They give you a sense of satisfaction. Essential Fats are extremely important in testosterone production. Good sources for essential fats are nuts such as almonds, brazil nuts and nut butter as well as fish/cod liver oil. Fats are the most important micro nutrient in increasing testosterone levels, and good levels of fats are essential in promotion of testosterone levels.

Then there are the not so essential fats that I really love ending in acon,utter,and ausage. While these are not the most favorable, I find them the most tasty!


Bow chicka wow wow! I don’t for sure know the meaning of life but I’m pretty sure sex is a major part of it. Sex plays an important role in testosterone, after all, testosterone is the primary sex hormone in males. It’s important to have intercourse at least once a week to keep a healthy level of testosterone and to keep your testosterone levels functioning properly.

It’s believed that a lack of sex can increase testosterone such as boxers do before a big fight. The effectiveness of that is yet to be proven–it’s more of a mental state of mind rather than playing any actually key function. Do it early…do it often…keep the Ms. happy!



15 minutes to find a 1rm snatch


Tabata bottom to bottom squats

then 1.6km run straight after

Score will be your total reps for the tabata and time for the run

Log results to (beyond the whiteboard)


WOD: Thursday

Wednesday, September 26th, 2012


5 rounds for total reps of:

-Max Effort strict Press 50% BW (scale as needed)

-Max Effort Strict pull ups

Resting as needed between rounds but no rest during the round.

Score is total reps achieved

Log results to (Beyond The Whiteboard)

Here is a new one for those of you struggling with your overhead position like Overhead squats, jerks etc… Give this a try and let me know what you think


WOD: Wednesday

Tuesday, September 25th, 2012

Part A

7minute EMOM of the following:

2 cleans+1 jerk 

Part B

Back squats


Part C

Max effort 500m row. All out effort is asked. Leaving nothing in the tank


WOD: Tuesday

Monday, September 24th, 2012


10minute AMRAP of:

5 deadlifts 130/90kg

10 lateral over the bar burpees

Log results online at (Beyond The Whiteboard)

Paleo Mug Cake… Click here for the recipe

Note- You can change this into a Banana Lava Cake by using 1 tsp of coconut flour instead of the cocoa powder and before cooking just drop the almond butter into the middle and heat up.. I used olive oil also as I had no coconut oil at home.. Play around with this recipe. Add choc chips for a treat, throw in berries etc. The possibilities are endless 


WOD: Monday

Sunday, September 23rd, 2012


For time complete the following

50 double unders

25 pull ups

40 double unders

25 push ups (hand release)

30 double unders

25 pull ups

20 double unders

25 push ups

10 double unders

Scaling option 1

30,25,20,15,10 of the double unders

scale the pull ups and push ups as needed

Scaling option 2

single skips for the same amount of reps

scale the pull ups and push ups as needed. 

Log results online (Beyond The Whiteboard)

"Banana Paleo Pancakes"

These bad boys are yum, healthy and simple to make… Will post up a video showing how to make these so keep posted… These are such a good alternative to regular sugary, flour infested regular pancakes and I personally rather these anyway.. OMG they are bad ass..


1 banana

1 egg

1 tsp almond butter


Add all ingredients into a bowl/container then with a hand blender belend everything up until it's formed a smoothie like texture then in a hot buttery pan pour pancakes sized blobs then cook for about 30 seconds then place pan under the grill for 30 seconds until the top isn't runny then bring back to the hot plate and flip for a few seconds to brown the other side.. 

Then serve with berries… BO$$



Open Box: Saturday

Friday, September 21st, 2012

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


WOD: Friday

Thursday, September 20th, 2012

Do you want to be able to do more pull ups, push ups, dips, Handstand push ups etc? If you are like most people and want to become BAD ASS at the simple yet effective body weight gymnastic movements check out this article from Lift Big Eat Big about "Greasing The Grooves". ;Anyway here is the article have a read and watch your GOATS become your Strengths in no time.. ;


15 minutes to establish a 5rm Deadlift

Note- Warm up correctly and don't waste your energy on all the submaximal efforts. Warm up, do a few doubles to get a feel at the weight then start your 5rm testing..



3 rounds for time of: 15 Thrusters 42.5 kg (30kg) 15 Pull-ups 400 m Run Post total time to comments


Post results to ;BTW


WOD: Thursday

Wednesday, September 19th, 2012

Alrighty.. It's time you get serious about your training. Your going to do this by using Beyond the Whiteboard to track your workouts. We will link from our website to BTW the WOD for the day. All you need to do is log in and post your results with as much detail as possible. We are doing this so you can track your progress, see how you compare to others not only in the box but worldwide and take your training to the next level by always knowing what your max numbers are, how many rounds in a certain WOD you got and when you PB etc. The more detail you provide the better. It's just about playing around with it… ;

Tabata the following 3 movements

Tabata 1- Ring dips (for total reps)

Tabata 2- Hang power cleans 60/40kg (for total reps)

Tabata 3- Burpees (for total reps)


Post total reps for all 3 movements to comments

Log results on ;Beyond The Whiteboard


WOD: Wednesday

Tuesday, September 18th, 2012


OK here it is. You must cool down after every workout.. Be sure to jump on that rowing machine and row for a few minutes at least or go for a few cool down laps. Once you have done that be sure to get on a roller and spend some time rolling out any stiffness you have as well as stretching/mobalising. Lastly be sure to get some post WOD nutrition. Your protein shake and possibly a bit a fruit and lots and lots of water… 

If you aren't doing any of the above you are missing out on your potential.. So get recovered, down a shake and get ready for your next training session. 

Note- I am bad for this myself somedays.. I'll lead by example by making sure I cool down properly post WOD as well. 

Anyway watch and see what Kstar has to say about this…. 


Strength Work

Split Jerks



Back Squats



Post loads to comments





WOD: Tuesday

Monday, September 17th, 2012

Changing Your Bad Habits.. ;

Eat better foods, attend classes more often etc.. You know what to do but you dont do it?? You're stuck in your hold bad habits. Read the above article for some guidance on how to break your bad habits and get on track. ;


Partner WOD

5 rounds for time and reps of:

Partner A

10m walking lunge 20/15kg plate OH

10 toe 2 bar

10m walking lunge

Partner B

As many kettlebell swings in that time 24/16kg

After the completion of both athletes doing part A and B that will be 1 completed round. ;

Post total time plus total KB swings for the pair to comments



WOD: Monday

Sunday, September 16th, 2012

Constantly Varied

Functional Movement



Hang snatch


Note- Use a weight similar or slightly heavy then last friday


5 rounds for time of:


10 box jumps 30/24”


200m run ;Note- Arvo classes done 30 DU's for the 200m run due to poor weather..


Post weight and time to comments


Rest day: Sunday

Sunday, September 16th, 2012

Rest day at CFMSD
See you all tomorrow ready for another big week at training..

Open Box: Saturday

Friday, September 14th, 2012

Open box 10am

Come in and do a catch up WOD.. Work on a skill.. Do some extra work.. Hit some mobility.. 

WOD: Friday

Thursday, September 13th, 2012

This guys is insane… Klokov is the man.. I was pissed that he pulled out at the last minute of the 2012 London games.. If you enjoy your olympic lifts just checking more on this guy


Hang snatch (full snatch)


Note- Really focus on speed under the bar today. Keep it lighter if you have to. Make each rep count by giving it your all.


5 rounds for time of

400m run

20 wall balls 9/7kg

Note- it's obvious but really try and keep these wall balls as unbroken as possible. Push yourself to that place of hurt today and learn to embrace it. It's easier to give up and drop the ball but keep pushing through that pain even if it means your run isn't as fast. It will make you stronger mentally! ;

Post weight and time to comments

This is how you may feel post WOD… Good on ya Justin lol


WOD: Thursday

Wednesday, September 12th, 2012

For anyone who wants to see what the coaches get up to during training here it is. This is Aaron squatting 185kg.. What a beast. Pretty sure he is in BEAST MODE!!! Good on ya man.. ;

Skills session

Today we are going to allow you 15minutes before the workout to focus on any skills you feel you need to work on. Use this time wisely. You may want some advice on kipping, oly lifts etc. Just be sure to utilise this some as a part of your training for the day.. ;


6 rounds for total reps of:

1minute AMRAP

5 over the box jumps 24/20”

10 KB swings 24/16kg

5 over the box jumps

5 thurster 60/40kg

rest 1minute


Post total reps for to comments


WOD: Wednesday

Tuesday, September 11th, 2012

Wrist pain?? Stop complaining about it and start to fix it. Check this video for some mobility work you can do at the box or even at home and be sure to keep working on the wrist strengthening work Aaron hooked you guys up with last week… ;


Front Squats

3×5 (3 second pause on first and last reps)

Note- Pick a weight that is heavy and challenging but maintainable for all your working sets


3 sets max strict pull ups

Note- If you have 3 sets of 10 add weight.


Post weight and total reps to comments


WOD: Tuesday

Monday, September 10th, 2012





3 rounds for time of:

10 toes to bar (strict)

1minute plank hold

10 ab mat sit ups

50 double unders

Note- Time for this WOD will include the 1minute of plank holds. If you can’t hold a full minute you can break it up but you have to accumulate a full minute to move on.


Post weight and total reps to comments

Some snap shots from yesterdays carnage lol…. ;


WOD: Monday

Sunday, September 9th, 2012


EMOM for 20minutes

3 power cleans

5 burpees

Note- Go as heavy as possible. These aren’t touch and go reps but all the work must be completed in the minute. The faster you work the more rest you will get.

If you miss a round rest the following minute the start again.

The weight can be changed during the WOD if needed. ;


Post total weight moved to comments so be sure to note if you miss a round or you change weight to get the correct total