CrossFit 42 South

Archive for October, 2012

WOD: Tuesday

Monday, October 8th, 2012

This video is very motivating and inspirational… Please watch this if you are need of something a bit extra to get you going today.. This is a great example of why it's a great idea to get the young ones into CrossFit….


Strength

Front Squats

5-5-5-5-5

 

Finisher

15 burpees

400m sprint

15 burpees

Note- I want this to be an absolute all out effort. Leave nothing in the tank. Push yourself as hard as you possibly can on both the burpees and the run. 

 

Log results online (beyond the whiteboard)

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WOD: Monday

Sunday, October 7th, 2012

Hey guys hope everyone had a good long weekend.. Let's call this the start to a new month so be sure to get your goals down on the board this week please.. 

Last months athletes of the month were Paul and Wils.. These boys went up and beyond in September and have now created another trail to follow after… 


Partner WOD

7 rounds EACH (14 in total) for time of:

200m Gasser (sprint 50m up and back twice)

5 clean and jerks 60/40kg


You will be given rest during your partners round so be sure to hit each round with 100% intensity.. 


Log results online (beyond the whiteboard)


WOW- 90kg Snatch for Lindsey Valenzuela BEASTMODE!!!

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Box Closed: Friday

Thursday, October 4th, 2012

The box will be closed today due to the public holiday but get outside in the nice weather and soak in the vitamin D and we will see you all Saturday at 10am… 

I find this video cool.. This chick is very small yet throws around heavy weight but wait for it.. She isn't bulky.. Ladies lift heavy shit it's good for you and guys don't get beat by a girl lol…. 

Hope you all have a good day

Athletes of the month

Thursday, October 4th, 2012

Congrats to Anthony Wilson and Paul Smyth for winning this months athlete of the month award.. 


Paul has come a long way. He has been CrossFitting with us for a while now but has been very slack in his training until about 4-5 weeks ago. He had a goal to hit 4 sessions a week and he done that easily while losing weight, getting stronger, moving better and becoming a better athlete and a more confident person.. 

 

Now on to Wils.. Mate you have been with us for 6 weeks now and you have come such a long way. Your getting heaps stronger, asking all the right questions, got you nutrition spot on and it's obviously showing.. Here he his hitting a PB in his Over Head Squat

WOD: Thursday

Wednesday, October 3rd, 2012

Reminder that tomorrow the box will be closed due to the Burnie Show public holiday… Open gym will still be on Saturday at 10am.. 


Strength

Over Head Squats

3-3-3-3-3


Finisher

Max effort 800m run

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WOD: Wednesday

Tuesday, October 2nd, 2012

Skill

7×1 max distance broad jumps

Distance will be taken from the front of your foot behind the line to where the front of your foot lands


WOD

12 minute AMRAP of:

12 burpee box jumps 24/20"

200m run


Log results online (beyond the whiteboard)

If you have a niggle somewhere start searching up and down stream to help fix your problem.. Like in this video by Kstar he is talking about hamstrings search high and low of the actual area of sornes/ tightness etc

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WOD: Tuesday

Monday, October 1st, 2012

WOD

3 rounds for time of:

10 chest 2 bar pull ups

15 clapping push ups

20 wall balls 9/7kg

 

Finisher

Tabata double unders for max reps

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