CrossFit 42 South

Archive for December, 2012

Christmas Eve: Monday the 24th December 2012

Sunday, December 23rd, 2012

Open gym times today from 6-8am then at 10am. Come in for your last WOD before Christmas 🙂

WOW I can't believe it's Christmas eve. I am like a little kid all excited for tomorrow. LOL

Now I want to thank every one for their support this year. We have all grown so close and without all of you guys my dreams of running a CrossFit box would still be a dream. So thank you to everyone. A special thanks to my coaching crew, without you boys I wouldn't have been able to do this and also thanks to Liso for all her wonderful support. 

Merry Christmas to you all. We will be back up and running from the 2nd January 2013 so be sure to check the website on the 1st Jan for the WOD.. 

WOD: Friday the 21st of December 2012

Thursday, December 20th, 2012

Well guys it was nice knowing you all. Today the world ends lol.. As if…. hahaha

Also yesterday was one of the best days we had at the box. Everyone learning a new skill on the rope climbs and also everyones power cleans where awesome.. 

Also please get to the box early to warm up as we will need to run this WOD in waves due to the rowers. We will be starting 5minutes into class so get here and be ready… 



For time complete the following

1000m row

50 thrusters 20/15kg

30 pull ups

Log results online (beyond the whiteboard)

Merry Christmas from Liso 🙂


WOD: Thursday the 20th December 2012

Wednesday, December 19th, 2012

Alrighty today is meant to be the last day on earth I think?? The world is meant to end on 2012 December 21st right? Anyway onto something more important, here is todays WOD.

Skills session

We are allocating 10minutes for you guys to play and learn how to do rope climbs. We will give you guys some coaching and let you guys get into it. So if you have long socks be sure to bring them…. 


Power cleans 3-3-3-3-3-3-3

notes – start heavy but try to build up to your max set of 3 today


Spend 5minutes in the squat hold

From yesterdays post about why you can't PB every day..


WOD: Wednesday the 19th December 2012

Tuesday, December 18th, 2012


Good read here guys.. Check it out… 



Front Squats 3×5

note – heavier then last weeks, same weight for all sets


2 Tabatas each for total reps of:

Tabata 1- Ring dips 

rest 1minute

Tabata 2- Ab mat sit ups

Your score is the total reps in tabata 1 and tabata 2 plus the grand total

Log results online (beyond the whiteboard)


WOD: Tuesday the 18th Decmeber 2012

Monday, December 17th, 2012




note – full snatch, if you don't have a full snatch a power snatch into OHS will do. If you are unable to OHS the weight power snatches will be a scaling option but you'll have to make sure to work on your mobility to be able to OHS please


8 min AMRAP of:

5 hang squat snatch 60/40kg

30 double unders

Log results online (beyond the whiteboard)

Jerk blocks by day, Bar by night…. 


WOD: Monday the 17th December 2012

Sunday, December 16th, 2012

This is your last week of training guys. Be sure to commit and finish of with a bang. Next Monday we will be running some open gym time in the morning but will make this final towards the end of the week.


Back Squats 3×5

note – aiming to add 2.5kg from last weeks weight. Keep all sets the same weight


3 rounds for time of:

3 rounds of "Cindy"

400m run

1 round of "Cindy" is the following

5 pull ups

10 push ups

15 squats

Log results online (beyond the whiteboard)


Open Box: Saturday the 15th December 2012

Friday, December 14th, 2012

Come in today at 10am to do a catch up WOD you may have missed or to work on something extra 🙂

The Power of Day Dreaming

There’s something about these middle weeks of summer that feel less hurried, less brimming, more casual. At a certain point of the season, everybody remembers to relax a little and soak it in. The “lazy days” mood got me thinking about daydreaming – those lost minutes (maybe hours) in which we unintentionally slip into contemplation. Sometimes we end up floating into more serious ruminations. Other times, it’s just loose and happy reverie. We all do it – whether it’s looking out the window of our morning train, laying in the backyard hammock, or sitting (standing, rather!) at our work desk. It can often happen even if we’re trying to focus. Call it a lapse in discipline, but the brain seems to have its own agenda in those moments. Is there some purpose here beyond mere escapism? What is the brain really up to, and what could daydreaming have to do with well-being?

Read more:


WOD: Friday the 14th December 2012

Thursday, December 13th, 2012

alrighty, yesterday arvo crew "where was everyone"?

Be sure to not cherry pick any WODs, show up as much as you can as we will be going on break soon. The more you put in the more you'll get out. So show up and get results and unleash your "Beast Mode"


Take 10minute to find a 1rm Power clean

with 70% of your 1rm power clean complete the following

10 Power cleans

10 pull ups

9 power clean

9 push up

8 power cleans

8 push ups

etc until you reach 1 of each movement

Log results online (beyond the whiteboard)

Comando Lisa lol….. ;


WOD: Thursday the 13th December 2012

Wednesday, December 12th, 2012


we are going to spend some time really working on the basics of the deadlift. We are going to get you into the right position, teach you correct set up etc. Most of you are moving really well but when you get lazy you get unsafe and I want to create awareness today before starting the WOD and giving you something to work on in the future. 



5 rounds for time of:

7 deadlifts 100/70kg

200m run


spend 5minutes in a squat hold 

Log results online (beyond the whiteboard)

Drive your knees out. You hear me talk about it all the time. Check out this clip from Kstar talking about how to create torque to create a stable low back. VERY IMPORTANT so please watch 🙂


WOD: Wednesday the 12th December 2012

Tuesday, December 11th, 2012


Front Squat 3×5

Note – use same weight for all 3 sets, heavier then last weeks 3×5


3 rounds for time of:

7 hang power cleans 70/50kg

7 push jerks 70/50kg

7 burpees 


Log results online (beyond the whiteboard)


WOD: Tuesday the 11th December 2012

Monday, December 10th, 2012


For time:

Row, 500 m

150 Double Unders

25 Kettlebell Swings, 24/16 kg

Run, 800 m

25 Kettlebell Swings, 24/16 kg


Log results online(beyond the whiteboard)


WOD: Monday the 10th December 2012

Monday, December 10th, 2012

WOW, only 15days until Christmas is here.. Be sure to hit this week with 100% as it will be your second last full week of training until we go on our break.. ;


Back Squat 3×5

Note – heavier then last week, same weight for all working sets


21-15-9 of:

jumping squats 20/15kg

push up (hand release)


log results online (beyond the whiteboard)


Open Box: Saturday the 8th December 2012

Saturday, December 8th, 2012

Open box today at 10am… 

Come in and work on skills, catch up WODs, etc

5 ways to stay motivated- by CrossFit Lisbeth

It seems every other blog or magazine has “motivational tips” this time of year: ways to keep you on the straight and narrow when all you want to do is curl up in some flannel pjs and eat mac cheese and pie while watching “Hoarders” or “Some Other Whacked People Show” until June or July.

The trouble with these tips? They’re usually bullshit. A bunch of feel-good words that you can’t remember ten minutes after you read them. They’re literary carbs — they taste good going down but don’t fully satisfy your hunger and — guess what? — now you’re a little sleepy too.

So, instead, we’re going to give you Five No-Bullshit Ways to Stay Motivated:

1.) Stop reading bullshit! If it sucks, put it down! Scroll by. Life’s too short to put crap between your ears.

2.) Keep fucking going! Go to the gym almost every day. Rest when you need to. You know that, so do it.

3.) Kick yourself in your own ass. Stop feeling sorry for yourself. “Waah waah waah. My life is hard. I’m so busy. I have so much to do.” Guess what? So does everybody else! And some people are doing their stuff with cancer or a couple of fewer limbs than you. Stop bellyaching and snap your own shit up!

4.) Don’t hang around with losers. We’ve been over this before: you are who you spend time with. Think about it.

5.) Expect more of yourself. I first heard Denise Thomas yelling this at a trainee in an L1 seminar. They were in the middle of some horrid WOD and the dude let his form slip and squatted like a dog laying a nasty pile in the backyard. “Expect more of yourself!” He fixed his form and pressed on. So should you.

Now, I could end this with some photos of flowers and some words about love and kindness, but a group hug and a round of Kumbaya aren’t going to help you stay off the couch and your ass. Daylight is burning, baby! Stop reading and go do. Now.

WOD: Friday the 7th December 2012

Thursday, December 6th, 2012

Strength / Conditioning

EMOM for 10 minutes complete the following

5 hang squat clean thrusters (heavy as possible but must be UB)


Strength / finisher

3 sets of max strict pull ups

rest about 1minute between sets


Score is load used in part A and total reps in part b


Log results online (beyond the whiteboard)


WOD: Thursday the 6th December 2012

Wednesday, December 5th, 2012


Drummond from CF42s down in Hobart.Drum is the man who got the CrossFit ball rolling here in Tassie. Great athlete, great coach and atop bloke. "squeeze your bum like your in the showers in prison" great quote which I feel is a must to use. 


Open WOD 12.1

7 minute AMRAP burpees

Rest 3 minutes then….

3 minute Max Effort of Double Unders

Log results online (beyond the whiteboard)

Please start using this otherwise I'll be getting rid of our affiliation membership


WOD: Wednesday 5th December 2012

Tuesday, December 4th, 2012

Only 20 days till Christmas then we will be having a week of so be sure to hit training with 100% for the last few weeks.. 

CrossFit Open starts on the 6th March 2013 and will run for 5 weeks like last year. I expect all of you guys to register for this when registrations open. Even if you're not an RXD athlete I would love for you to have a crack so you have something to train for and then something to work to beat next year.

Here is an article on what you can expect to see come up in this coming games season- What to Expect from the 2013 Open and Beyond 


Front squats 3×5

Note – start with a weight that is challenging but doable for 3sets of 5 reps as we will be build up over the weeks. Do not hit a max today as you most likely won't be able to add weight next week


12minute AMRAP of:

10 front squats 60/40kg

400m run

Score is total complete rounds

Log results online (beyond the whiteboard)

Club MSD


WOD: Tuesday the 4th December 2012

Monday, December 3rd, 2012

Alrighty guys new month and it will be a short one with Christmas and New years coming up so be sure to not miss a session. Put down your goals not only for the month but I want to see everyone put down 3 things they want to achieve in 2013… 

Also Novembers "athlete of the month" is Aryelle.. She has worked very hard this month. Her attendance is way up from normal, her numbers are going through the roof and just her overall motivation and enthusiasm is better then ever. Well done mate, I'm very proud to be your coach… Keep up the good work and finish 2012 of with a BANG.. Also hope your feeling better from the weekend, was great to see you let your hair down and have a heap of fun 🙂

When you see her at the box be sure to get around her and congratulate her….


Research shows us that squatting below parallel is going to benefit us more then it will hinder us. We already know this but thought it may be a great article for you all to share with your friends who think squatting deep is "bad for your knees" blah blah blah 🙂



Deadlifts 100/70kg

HSPU (for rxd no plates or ab mats are to be used)


Log results online (beyond the whiteboard)


WOD: Monday the 3rd December 2012

Sunday, December 2nd, 2012

The Christmas party on Saturday was a great night. Thanks to all who showed up 🙂

Also a reminder that there is now a 5.30am class which will be followed by a 6.30am class. Also we now have a class at 5.30pm on Thursday. 


Back squat 3×5 (adding weight from last week)



3 rounds for time

15 pull ups

20 wall balls 9/7kg

100 double unders