CrossFit 42 South

Archive for November, 2012

WOD: Friday

Thursday, November 8th, 2012


EMOM for 10 minutes complete the following:

3 thrusters (as heavy as you can go while being able to do all the sets)

10 double unders

Note – you will be allowed to adjust the weight if needed but you will only have the remainder of the time in that minute to do so

Score will be the total weight moved after the 12minutes. So if you miss a round that's ok just be sure to take that into account when adding up your total. 


3 sets max strict pull ups

Note – if you have 3×10 at BW please add some weight 


WOD: Thursday

Wednesday, November 7th, 2012

5 things you MUST know about STRESS 

Be sure to check out the above article.. Stress is what is makes you fat, stops you from achieving your goals, makes you grumpy and sleepy and just ruining your life in general. Don't be stressed. Once you learn about stress you can then manage it and at the bottom of the article above there is a link to this "10 tips to decrease stress"

So now you know what to do manage your darn stress…. 🙂



Part A – Hang power snatch


Note – reps that results in a press out will not count. All reps must be completed before the bar comes to the floor.

Part B –  Pendlay Rows


Note – aiming to go heavier then last week

Mel and Kaye tearing it up as usual.. 


WOD: Wednesday

Tuesday, November 6th, 2012

This is Andrew "Sparra" Radford… He is Octobers "Athlete of the Month"…….

Sparra is a part of the 6.15am crew. He travels from Latrobe every morning to just get here at 6.14am sometimes 6.16am lol. He is obviously an Accountant and has his own Accounting Business in Wynyard called ATR Accountants. He is a very busy man as you could imagine but he really makes an effort to get to classes at least 3-4 times a week and sometimes 5. He is PBing on a regular basis, moving a lot better everyday and is getting the results that come with a committed effort. 

But, it wasn't always this way for him. When he started he was very keen then ran into a busy patch where we just never saw him. His training motivation was low, he didn't really care about learning the basics and I thought he was about to throw in the towel until about september he started to show more commitment then obviously October was his best month to date and this is why I am awarding him the "Athlete of the Month". 

Well done Sparra. Keep it up and please sign G's shirt.. 🙂

Todays WOD is a half version of a new Hero WOD called "Tommy Mac". The original WOD is 2 rounds for time but today I have decided to give you guys 1 round for time as it's a very challenging WOD. Be sure to choose the right weight as you are expected to use the same bar for all the movements. 

Anyway here it is, enjoy 🙂


For Time:

12 Burpees

12 Thrusters 52.5/35 kg

12 Burpees

12 Power Snatches 52.5/35 kg

12 Burpees

12 Push Jerks 52.5/35kg

12 Burpees

12 Hang Squat Cleans 52.5/35 kg

12 Burpees

12 Overhead Squats 52.5/35 kg



5 minutes in the Caveman's Chair (we didn't do this Friday so we are doing it today)


Log results online (beyond the whiteboard)


WOD: Tuesday

Monday, November 5th, 2012

Firstly I would like to say that we will be ordering the shorts at the end of the week. I'll need the money in cash by Thursday so we can order it by Friday please. Be sure to have a look at the shorts you want, sizes and cost so you know what you are getting.. 



Back Squats


Note – trying to build from last weeks 5s. aim for the total weight after 3 sets to be larger then last week. Even if you don't squat heavier in 1 set just be sure to make all the sets combined heavier then last week



3 rounds for time of:

400m run

21 KB swings 24/16kg

12 pull ups

Note – The goal for this benchmark is to obviously improve from last time so please check your results from the last time we done this. See if you can do this unbroken 🙂

Log results online (beyond the whiteboard)



Box Closed: Monday

Sunday, November 4th, 2012

Today the Box will be closed due to the public holiday.. 

Get out side, fire up the BBQ and eat some meat and veg then go for a walk, run or even do some burpees or sprints..

I promise you tomorrow will be an awesome session so be ready.. 

Wod Sunday- gym closed

Saturday, November 3rd, 2012

Get this done at your own time. Today’s WOD is the following

Thanks coach G lol

Open Box: Saturday

Friday, November 2nd, 2012

Come in today at 10am to do a cats up WOD, work on some skills, hit some mobility or just do some extra work.. 

Will be here till about 11.30 so pop in and say hi 🙂

Dale hitting a PB and the heaviest power clean for the day yesterday of 110kg.. BO$$


WOD: Friday

Thursday, November 1st, 2012

Note that the box will be closed on Monday due to the public holiday.. Get out side and Tabata something fun like burpees and hit some sprints somewhere for a WOD. There is plenty you can do. If you are stuck for ideas just contact me and I'll be sure to hook you up 🙂


15minutes to achieve a 1RM Power Clean



30 power clean and jerks for time 60/40kg

Note – 10 minute cut off time and you will partner up with someone to judge and count for you.. ;


5 minute squat hold test trying to build upon from last week. This want's to become a NORMAL position for you to hang out in. ;