CrossFit 42 South

Archive for October, 2012

WOD: Thursday

Wednesday, October 31st, 2012

WOD

2 rounds for time of:

25 Pull-ups

30 Burpee Box Jumps 24"

400 m Run


Log results online (beyond the whiteboard)

Myself and Aaron hitting Fran and DT in the one training session.. It's time for you guys to watch the pain we push ourselves through 🙂

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WOD: Wednesday

Tuesday, October 30th, 2012


Today we are focusing on strength. We have had 2 days focused to our conditioning WOD's so today it's time to build on the strength. 

One thing to always keep in mind with the strength work/days is it may not be the "fun" stuff that leave you on your back in a pile of sweat but that isn't always the best way to go about it. We need to build strength to allow us to hit those conditioning WODs where the RXD is heavy and also just to be able to build strength to help support every single thing we do. Who ares if you can run 10km in 30minutes if you are skinny, weak and fragile (unless that's your thing then you won't be training here). We are about the person who can manage to run a long distance if called a pon but is able to pick up heavy shit safely then move heavy shit quickly also.. 

Remember intensity is calculated by force (weight lifted)  multiplied by distance (how far the bar moves) then divided by time (how long the movement takes). So if your weak and only moving small weight you can see by getting stronger you will be able to move larger weight and because you got stronger your intensity has got larger which means you will get fitter overall.. Make sense??


Part A

Pendlay Row

5-5-5


Part B

Back squats

5-5-5

 

Log results online (beyond the whiteboard)

Primal squat holds.. You can eat Don Don's in this position and it would be paleo 🙂

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WOD: Tuesday

Monday, October 29th, 2012


This is a very "simple" WOD but if you hit it with everything you got I'm sure you will get a good beneift from it. 

There will be no partial squats or snaking push ups. You will do both simple movements with virtuosity… 

 

WOD- Part A

Tabata Mash up of Pushups and Squats

16 rounds of 20 seconds of work followed by 10 seconds of rest:

Pushups

Squats

Note- Alternate between the above movements. Score is total reps achieved. Note- for your own personal logging on BTW note down your reps in each round if you would like. 


Part B-

3minutes Max Double Unders

Note- You can scale to attempts or singles but please challenge yourself and try give DU's a crack. You wont get better if you don't ever do them. I don't care if your score is 10 just give it a crack. 


Log results online (beyond the whiteboard)

Hello Ladies- Call me lol…….

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WOD: Monday

Sunday, October 28th, 2012


Hope everyone had a nice weekend and got some vitmin D from the awesome sunshine we had.. Be sure to bring your A game this week and give it everything you got… 🙂


 

WOD

"DT"

5 rounds for time of:

12 deadlifts 70/50kg

9 hang power cleans 70/50kg

6 push jerks 70/50kg

Note- 15minute cut of time. Please scale if needed. The deadlifts will seem light but the rest will get you by suprise so don't be scared to scale please and just go faster.. 

 

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Open Box: Saturday

Saturday, October 27th, 2012

Open box today at 10am

Build a problem list YESTERDAY please… Start working on your problems so you can move like a BO$$!!!

WOD: Friday

Thursday, October 25th, 2012

Conditioning

100 KB swings for time 24/16kg

Every minute on the minute do 5 burpees. The WOD will start with KB swings then burpees every minute after that. You score will be your total time once your 100th KB swing is complete… 

 

Finisher

5minutes in the paleo chair working on good squat positions 🙂

 

Who's this?????? 

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WOD: Thursday

Thursday, October 25th, 2012


Sorry about the late post guys.

Firstly great work on Fran yesterday. You all crushed it, set some new records for yourself and you all moved with "virtuosity" lol.. Seriously though you all moved really well. Hit the standards we were after on the day. 

Congrats to Rollsy for getting the best time for the box with a lightning 2.50 Rxd.. Well done man. This gives others something to chase.. 


Part A- Strength

Strict Press

3-3-3-3-3


Part B- Conditioning

Every 3minutes for 15minutes complete the following

400m sprint

The faster you move the more rest you will get in the remainder of your 3 minutes. 

You will do 5 total efforts. Your score will be your time for each effort you complete


Log results online (beyond the whiteboard)

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WOD: Wednesday

Tuesday, October 23rd, 2012


Today we are visting an old favorite benchmark WOD "Fran".. 

This workout is one of the ultimate benchmark WODs in CrossFit. 

Fran is to CrossFitters what the Bench Press is to Globo gym goers..

It will test you mentally and physically. It will test your muscular endurance and at the same time your speed. It will test your work capacity and also your lactic threshold. 

So be sure to show up today to test your fitness and see how much you have improved since the last time we done this WOD. Be sure to find your old results so you have something to aim for.. 


GHD and Push ups workshop

We will spend about 7minutes going over how to use the GHD safely to help build some strength throughout the abs, errecotrs, glutes, hammys etc. Then we will go over the push up, a simple movement which can be done poorly when under fatigue so we will go over just how to do them correctly, safely and efficently and really explain the standards so you get the most out of the movement.


Conditioning

"FRAN"

21-15-9

Thrusters 42.5/30kg

Pull ups


Log results online (beyond the whiteboard)

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WOD: Tuesday

Monday, October 22nd, 2012

Part A

Deadlift 3×5 

Note- maintain the same weight across all sets. 


Part B

For time complete the following

Row 500m

100 double unders

Run 625m


Log loads and times online (beyond the whiteboard)

HAHAHAHAHA

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WOD: Monday

Sunday, October 21st, 2012

Congratulations to Aaron for winning the "South of Town Throw Down" on the weekend. It was a tight battle for first and second between myself and my training partner but the better man come up on top at the end. 

Alif came down also and represented CFMSD and done really well especially in a workout that I didn't think he would excel at. In this workout his score would have been among the top for the day and I am very proud as his coach to have seen that. 

Adam Hall who used to train with us and trains when he his in Burnie come third in an impressive performance and Micah Wade who has come back from his hernia surgery just missed out from finals so all in all a very impressive effort. 

Next comp that is on I highly suggest you all get down there. The event was well ran, everyone was really nice and it made for an awesome day. 

I would just like to thank everyone from CFL, CF42s, CFC and CFWX for putting on such an amazing event.. 


Part A

15minutes to find a 1rm Front Squat

Note- try going for a PB today. We have done some training to build up towards this so be confident and get after it


Part B

3 rounds for total reps of

1min Front squats 60/40kg

1min Push ups

1min Hang power cleans 60/40kg

1min Rest


Score will be total reps completed after the 3 rounds

Log results online (beyond the whiteboard)

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WOD: Friday

Thursday, October 18th, 2012

Myself, Aaron and Alif are heading down to hobart today to compete in the South of Town Throw Down on Saturday.. We are hoping to do a good job of repping CFMSD. 

Also note to the arvo crew, G will be coaching and will not be at the box till about 4.10 so if you are early go over to Don Don's and eat cheeseburgers (I'm joking, please don't do this) while you wait… Go for a job and start stretching etc while you wait.. 


Part A- Strength

15minutes to establish a 1rm Clean and Jerk


Part B- Conditioning

10minute AMRAP of:

5 hang squat cleans 70/50kg

10 push ups (hand release)


Score will be your weight for clean and jerk then your total completed rounds in AMRAP

Log results online (beyond the whiteboard)

This is an old video from the mobility WOD but this is a great mobility piece for Overhead position

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WOD: Thursday

Wednesday, October 17th, 2012

Conditioning WOD

5 rounds for total time and total reps of:

Run 400m

Max effort unbroken strict pull ups


Score will be the total time and the total amount of pull ups completed

 

Finisher

5minute squat hold

 

Log results online (beyond the whiteboard)

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WOD: Wednesday

Tuesday, October 16th, 2012

Firstly I just want to say how pumped I am about the week so far of training. You guys have gone really well the last 2 days and now it's hump day.. Be sure to give this 100% and then finish the week of nice and strong.. Unleash that inner BEASTMODE!!!


Part A- Strength

Hang snatch

2-2-2-2-2

Notes- focus on getting under the bar as fast as possible. We are after full snatches today not power snatches. 


Part B- Conditioning

3 rounds for time of:

10 box jumps 30/24"

10 push press 60/40kg

10 toe 2 bar


Log results online (beyond the whiteboard)

This is really cool.. Sometimes you need to fail to succeed. If you don't ever fail your not pushing yourself hard enough.. 

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WOD: Wednesday

Tuesday, October 16th, 2012

Firstly I just want to say how pumped I am about the week so far of training. You guys have gone really well the last 2 days and now it's hump day.. Be sure to give this 100% and then finish the week of nice and strong.. Unleash that inner BEASTMODE!!!


Part A- Strength

Hang snatch

2-2-2-2-2

Notes- focus on getting under the bar as fast as possible. We are after full snatches today not power snatches. 


Part B- Conditioning

3 rounds for time of:

10 box jumps 30/24"

10 push press 60/40kg

10 toe 2 bar


Log results online (beyond the whiteboard)

This is really cool.. Sometimes you need to fail to succeed. If you don't ever fail your not pushing yourself hard enough.. 

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WOD: Tuesday

Monday, October 15th, 2012

Part A- Strength

Front squats

3-3-3-3-3

Notes- Try to go heavier then last week if possible. 


Part B- Conditioning

5minute AMRAP of

Max double unders but EMOM you will do 5 burpees. Starting on burpees so in total you will do 25 burpees and your score will be the total amount of double unders you complete

Note- Yes I know we done double unders yesterday but it's something we need to do more of so we become bad ass at them.


Log results online (beyond the whiteboard)


This is the ultimate test to your Overhead/squat/Jerk/everything mobility. If you can do this and do it well you will be able to get into awesome position for most of the movement in CrossFit. Myself, I need work on this so more mobility for me. If I'm doing it I expect you guys to do it also… 

How do we get this? Work on back , hip, ankle, shoulder mobility. Use rollers, bands and balls. Just spend more time working on your mobility in general. 

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WOD: Monday

Sunday, October 14th, 2012

Once again just have fun with it… Check our this video from Cal Strength.. These guys are lifting some bad ass weight but at the same time are goofing about having fun with it. The point I am trying to make here is that your training should be fun. You want to train because it's fun. You push yourself because it's fun. You hurt daily because it's fun… So for those who aren't enjoying their training at the moment just loosen up and enjoy yourself other wise your wasting your time. This shouldn't be a chore. ;


In 12 minutes complete the following:

-Buy in 100 double unders ;

In the remainder of the 12minutes AMRAP the following

-7 deadlifts 100/70kg

-20 burpees

;

Score will be the total completed rounds after the double unders

Log results online (beyond the whiteboard)

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Open Box: Saturday

Friday, October 12th, 2012

The box will be open from 10am till about 11.30 for those who want to come in and do a catch up WOD they missed during the week or for those wanting to do a bit extra… 

Kstar, you are the man…. Love everything this guy puts out there…. 

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WOD: Friday

Thursday, October 11th, 2012

strength/skill

Snatch balance

3-3-3-3-3

Note- Drive the bar up then drop under as fast as possible. don't let this be a snatch grip push press into an overhead squat. Get under that bar and do it quickly


Conditioning

12 minute AMRAP

3 wall climbs

10 wall balls 9/7kg


Log results online (beyond the whiteboard)

This goes out to all those with no legs. Please don't forget to train them. 🙂

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WOD: Thursday

Wednesday, October 10th, 2012

Strength 

Part A

Split jerks

1-1-1-1-1


Part B

3 sets strict pull ups

Note- if you have 3×10 easy add weight to make it challenging.. 

 

Log results online (beyond the whiteboard)

 

Dumb weightlifting questions By catalyst athletics

WOD: Wednesday

Tuesday, October 9th, 2012

WOD

21-15-9

HSPU

KB swings 24/16kg

400m run

 

Log results online (beyond the whiteboard)

 

10 things all new women weightlifters should know By Catalyst Athletics

This could be very fitting after this WOD 🙂

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