CrossFit 42 South

Archive for November, 2012

Open Box: Saturday thw 1st December 2012

Friday, November 30th, 2012


Open box at 10am

Come in and do a catch up WOD, work on a skill or hit some mobility… 

Also Christmas party tonight at the box at 6.30pm. Bring some BBQ foods and drinks and get set for a good night.. 🙂

WOD: Friday the 30th November 2012

Thursday, November 29th, 2012


Flat Feet? Getting pains in your feet when you are running, jumping etc? Check out this article to help strengthen your feet and regain that arch in your foot. It will help you squat better and do everything better pain free…

How To Strengthen Your Arch


Conditioning

15 minute AMRAP of:

12 lateral box jumps 24/20"

12 overhead plate lunge 20/15kg

12 push ups (hand release)


Score is the total rounds complete

Log results online (beyond the whiteboard)


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WOD: Thursday the 29th November 2012

Wednesday, November 28th, 2012


Alright if you are caught lifting with a round back we will wrap you up in bands and a broom stick on your back lol.. 

Ok we won't do this to you unless you ask us to but this is what a good back position should look like during lifting. Notice that that my head is in a neutral position, my shoulders are in line with my hips and my hammys are loaded up. The idea of the broom stick is to create body awareness to FEEL where your back should be. If you feel the broom stick moving away from the back of your back and your lower back you know that you are either flexing or over extending in your back. 

Give this a crack and see if it can help you out


Conditioning

For time complete the following

1000m row

50 push press 50/35kg

800m run

30 Kettlebell swings 24/16kg 


Score is your total time 

Log results online (beyond the whiteboard)


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WOD: Wednesday the 28th November 2012

Tuesday, November 27th, 2012


Conditioning

10 minute AMRAP of:

7 Hang Power Cleans 60/40kg

7 Front Squats 60/40kg

 

Finisher

3 Minutes MAX Double Unders

Even if you only have a few double unders I want you to give it a crack. Force yourself to do them and you'll find yourself getting better. If you have ZERO double unders you can then do singles but please spend sometime practicing the double under. 


Score is total rounds completed


Log results online (beyond the whiteboard)


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WOD: Tuesday the 27th November 2012

Monday, November 26th, 2012


Strength

Back Squat 3×5 (same weight for al sets, trying to build up from last week)


Conditioning

EMOM for 10minute

10 burpees

Score is your fastest and slowest times for the whiteboard but on BTW log all times please


Log results online (beyond the whiteboard)


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WOD: Monday the 26th November 2012

Sunday, November 25th, 2012


Strength

Power Snatch 5×2

Note – use the same weight through all working sets. Resting no more then 1minute between sets. 

 

Conditioning

"Isabel"

For time complete the following

30 power snatches 60/40kg

Note – there will be a 8minute cut off time although we want to see this completed in under the 8minutes. There will be no press outs. A press out will result in a "no rep". Be sure to scale if needed to maintain intensity. 

 

Finisher

Once finished your workout spend 5minutes in the squat hold working on mobility

 

Log results online (beyond the whiteboard)


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Open Box: Saturday the 24th November 2012

Friday, November 23rd, 2012


Open box from 10am till 11.30am

Come in and do a catch up WOD, work on skills, get some extra work in or just work on mobility. 

Great way to work on your squat… Give it a go today

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WOD: Friday the 23rd November 2012

Thursday, November 22nd, 2012


I promise you guys that today's WOD is what is written.. there will be no surprise 5km runs or anything like that. So be sure to get in and give it 100%


Strength

Deadlift 5RM

notes – warm up well then have 1 real crack at your 5RM. If that set feels easier then you expected then add weight. We want this to be a TRUE 5RM so don't waste your energy with to many sets prior. 


Conditioning

2 rounds for time of: 

25 pull ups

30 wall balls

100 double unders


Log results online (beyond the whiteboard)

Joc working on her squat… Keep it up dude.. Hope to see you back at the box 100% again soon 🙂

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WOD: Thursday the 22nd November 2012

Wednesday, November 21st, 2012


Ripped on a Whole New Level

Check out the above article and see how many CrossFitters you can spot… The point I am making is if you CrossFit and eat healthy this is the result…. 


WOD

3 rounds of the following

In 5 minutes run 625m then AMRAP burpee over the box jump 24/20"

Rest 30 seconds between rounds


Your score will be to total amount of burpees in each round plus the total


Log results online (beyond the whiteboard)

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WOD: Wednesday the 21st November 2012

Tuesday, November 20th, 2012


So you want to get fitter, faster and stronger? You want to lose body fat and gain some lean muscle? You want to achieve what ever goal you have set? Well the answer is intensity. Rest less, do more work and get stronger. What I mean by this is when you are doing a WOD for time spend less time at the chalk bucket and more time doing the movement. It hurts yes but I promise you in the long run you will get better and pushing through the pain and become WAY stronger and fitter overall… 

Here is an article from Again Faster with 10 tips to become a better athlete- https://www.againfaster.com/en/blog/2012/07/19/progress/?utm_source=facebook&utm_medium=social&utm_content=progress&utm_campaign=article


 

Strength

Snatch

2-2-2-2-2-2-2

note – Be sure to keep all the sets as working sets. Warm up properly then get into your working sets. Work on getting under the bar. No press outs and aim for full snatches today as when you get the movement done right it will allow you to lift more weight overall. 

Score is your heaviest set

Log results online (beyond the whiteboard)


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WOD: Tuesday the 20th November 2012

Monday, November 19th, 2012


This is a must read article that talks about intensity and scaling WOD's. We covered this in class yesterday but please have a read of this article.. To RXD or not to RXD?

 


WOD

8 rounds of the following double Tabata

20 seconds KB swings 24/16kg

10 seconds rest

20 seconds Push ups (hand release)

10 seconds rest


Score is the total reps completed

Log results online (beyond the whiteboard) ;

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WOD: Monday 19th November 2012

Sunday, November 18th, 2012


Well, I would love to thank all of the CFMSD crew who come along to the "What Is CrossFit" day yesterday. If it wasn't for you guys it wouldn't have been such an awesome morning. We have 4 new people booked in for intro sessions which is great so please be sure to get around these people when you see them at the box and make them feel as welcome as the others made you feel when you first started…. 

Secondly I'll work out the hours for the Christmas/New years break this week and post it up so everyone knows when we will be closed and open etc.


Strength

Back Squats 3×5

Note – today we are doing a 3×5 and what I am after is 3 sets of the same weight. So your goal today is to pick a weight you can move for 3 sets of 5 reps and try to build on that number. You should be failing today. Warm up to a working weight then get after your working sets. Use the last few weeks as a guide to what weight you can manage for all the working sets.


Conditioning

5 rounds for time of:

10 hang power cleans 70/50kg

50 double unders

Note – please scale this workout properly. I am looking for 10min or less on this. So choose your weight properly and check your ego at the door.


Log results online (beyond the whiteboard) 

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WOD: Sunday

Sunday, November 18th, 2012

WOD

7min AMRAP of:

7 thrusters

7 burpees

7 pull ups


Score is total rounds completed


Log results online (beyond the whiteboard)

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Open Box: Saturday

Saturday, November 17th, 2012

Hey guys open box today at 10am

Come in and do a catch up WOD, work on mobility or to get a bit extra done


Also be sure to check out this mobility app for your iPhone ;http://www.facebook.com/mobilityforcrossfitters

It's really cool and has a lot of great mobility drills that you can search for body part or movement ;:)

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WOD: Friday

Thursday, November 15th, 2012


Update

 

The real WOD was

Run 5km for time 🙂


Log results online (beyond the whiteboard)

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WOD: Thursday

Wednesday, November 14th, 2012

WOD

3 rounds for time of:

10 power snatch 50/35kg

15 back squats 50/35kg

TRAPS!!! Aaron look out.. 


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WOD: Wednesday

Tuesday, November 13th, 2012

Strength

Push Press

5-5-5-5-5

Note – building up in weight but keep in mind all 5 sets are working sets. So start heavy and only add weight if you feel you are able to


Pendlay rows

5-5-5

Note – building up from last week. Focus on maintaining a solid back position 


Finisher

5-10 minutes in the squat hold working good hip flexion and ankle mobility. Grab a bar and add some weight above your knees forcing your ankles and hips into an awesome position and try get your chest up as tall as possible. 

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WOD: Tuesday

Monday, November 12th, 2012

 


This is a very important read if you are at a plateau with your weight loss. The tips in this article could be the difference you need to get the ball rolling again. You're still making all kinds of gains in the gym just the fat won't go away. It's annoying I know but you can break past it by checking out this post 

Article by Marks Daily Apple – Breaking past a weight loss plateau 


WOD

12 minute AMRAP of:

21 Air Squats

14 Push ups (hand release) 

7 Power Cleans 70/50kg


Score is total rounds completed

Log results online (beyond the whiteboard)

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WOD: Monday

Sunday, November 11th, 2012

Strength

Back Squats

5-5-5

Note – try to build from last week again. Be sure to focus on going ATG (ass to grass). Butt back, knees out and big chest. 


WOD

3 rounds for total reps of:

1minute Wall balls 9/7kg

30 seconds rest

1minute Push jerks 60/40kg

30 seconds rest

1minute Pull ups

30 seconds rest

Score is total reps after 5 rounds

 

Log results online (beyond the whiteboard)

Thanks to everyone who has supported me along the way to achieve this award 🙂

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Open Box: Saturday

Friday, November 9th, 2012

Open box at 10am

Come in and do a catch up WOD, work on skills or to do a bit extra that is approved by the coach.. 

Mason post Tommy Mac last Saturday when I done it.. I felt the same way you guys did 🙂

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