CrossFit 42 South

Archive for September, 2012

Open Box: Saturday

Friday, September 7th, 2012

Open box at 10am

come in and do a catch up WOD, strength, skills, mobility etc…

Wrist mobility and strengthening with coach Aaron

WOD: Friday

Thursday, September 6th, 2012

CrossFit helps you improve on the 10 general physical skills of fitness. 

We focus on the following: Olympic lifts, Gymnastics, Calisthenics, Running, Power lifting, Rowing, Mobility etc. All of this will give you the following 10 general physical skills of fitness… 

  1. Cardiovascular Endurance – Can you get enough oxygen to your body?
  2. Stamina – Can you get enough energy to your muscles?
  3. Strength – How much can you lift?
  4. Flexibility – Can you touch your toes?
  5. Power – How much work can you do in the least time?
  6. Speed – How fast can you go?
  7. Coordination – Can you pat your head and rub your stomach?
  8. Accuracy – Can you kick a soccer ball into the net?
  9. Agility – How quickly can you change direction?
  10. Balance – Can you stand on one foot? With your eyes shut?


Strength

Over Head Squats

5-5-5-5-5

WOD

3 rounds for time

24 OHS 30/20kg

10 box jumps 30/24”

10 pistols

 

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WOD: Thursday

Wednesday, September 5th, 2012

Alrighty the athlete of the month for August is Tyson "Rambo" Atkinson.. This man has thrown in double sessions when possible, stayed back for an extra class in the arvos, focused on good nutrition and all this got him his goals. 

At the start of the month he wanted to get below a particular body fat % and achieve 10 strict pull ups in a row. Rambo has achieved all the goals he set and also improved on so many other aspects of his training. 

When Rambo started CrossFit he was a big guy, could barley do pull ups in a blue band and body fat % a lot higher. He has been working so hard for so long and it was time to reward his efforts.

Great work tys… Keep working hard to achieve your goals. Aim higher and you'll always kill it. 

Strength

Press

2-2-2-2-2

Push Press

2-2-2-2-2

Finisher

1km Run or Row for time

 

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WOD: Wednesday

Tuesday, September 4th, 2012

Strength

Back squats

3-3-3-3-3

Notes- 3 second pause at the bottom of the squat on the first and last rep of each set

WOD

“Mini Cindy”

10min AMRAP of:

5 pull ups

10 push ups

15 squats

Note- If you are doing 20 rounds of plus of regular Cindy you will do C2B pull ups and clapping push ups for RXD +

 

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WOD: Tuesday

Monday, September 3rd, 2012


Is it your ankles or hips that aren't allowing you to squat ATG (ass to grass). Check this video and perform this test. If you are unable to do this with ease then bet your bottom dollar that your squat isn't as good as you would like to due to tight ankles. 

So if you identified that it's your ankles get onto Mobility WOD and search ankles to find a video to help you fix this problem. Talk to me at the box also and I will give you some fixes to start squatting below parallele. 


Skills

Pistol and Handstand skills

 

WOD

5 rounds for time and weight

5 Clean and jerks

35 double unders

Pick your own weight. Something heavier then what you would do grace at but not so heavy that you are failing reps.

 

Post load and time to comments

The above is so true.. So many people ask for our advice, they do what we say then next week they are back to their old habits. It may come as a surprise to some of you but we know what we are talking about. Funny hey??

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WOD: Monday

Sunday, September 2nd, 2012


10 more things all new weightlifters should know By Catalyst Athletics


Strength

Hang Power Snatch

5×3 (build up to a weight that’s heavy maintainable)

WOD

“Helen”

3 rounds for time of

400m run

21 KB swings 24/16kg

12 pull ups

 

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