CrossFit 42 South

Archive for January, 2013

Friday the 1st February 2013

Thursday, January 31st, 2013


Back Squat 3×5



Complete the following 3 AMRAPS each for total reps:


1) In 4minutes run 400m then AMRAP of burpees

Rest 30 seconds


2) In 4minutes run 400m then AMRAP of KB swings 24/16kg

Rest 30 seconds


3) In 4minutes run 400m then AMRAP double unders

Log results online (beyond the whiteboard)


This sums it all up


Thursday the 31st January 2013

Wednesday, January 30th, 2013

Today is the last day of the month.. The year has gone by soooooo fast.. 

We won't be doing athlete of the month this time around as it was a shorter month due to holidays and everyone has just finally got back into a solid routine but work hard in Feb as this will be the month before the open begins.. 


Power clean and push jerk

Spend 12 minutes to find your heaviest 1rm for the day


10 minute AMRAP of:

5 power clean and push jerks (75% of max)


Log results online (beyond the whiteboard)

Where have all the PR's gone?

Good read.. This is something I am going through myself but stick at it because soon enough it will come back to you and you will be hitting massive PB's again. 


Wednesday the 30th January 2013

Tuesday, January 29th, 2013

Today's workout is to raise money for the Tassie Bush Fire Appeal.. We will be asking you pay $10 to train today and all the $$$ will be donate to the cause. 

Also Health and leisure have put together some prizes for the fastest male and female athlete. Times must be verified with a video. So if you are wanting to have a crack get your counter motivator to video your WOD and upload it to youtube..  


With a counter/motivator

“Fire fighter frank”

For time:

42 wall ball shots, 9kg/7kg

21 pull-ups

30 wall ball 

15 pull-up

18 wall ball

9 pull-up



Tuesday the 29th January 2013

Monday, January 28th, 2013

I hope everyone had an awesome Australia day long weekend. The batteries should be charged up and ready to go. 

Also this Wednesday we will be having the WOD to help raise money for the Tasmanian Bush Fire appeal so please bring $10 on the day. All money will be donated.. 

Also for those who want to win a prize have your partner video your WOD and upload it to youtube because the fastest male and female in Tassie will be getting prizes… 


Hi hang snatch


notes – aiming to go heavier then last week and with better form



6 rounds for time of:

5 power snatch 60/40kg

10 sit ups (ab mat)

Log results online (beyond the whiteboard)


Has nothing to do with CrossFit but Zara is BOSS…… 


Saturday the 26th January 2013

Friday, January 25th, 2013

Happy Australia day people…. I hope you all have a good day and enjoy the long weekend.. 

The box is open from 10am till 11.30am for some open gym time so come in and do a catch up WOD or work on some olympic lifting as this event is coming up that I suggest you guys get down to.. 


Also guys the link for the front squat tip was broken yesterday so here it is… Give this a go next time you are doing front squat to achieve a bad ass rack position….

Friday the 25th January 2013

Thursday, January 24th, 2013

Give this a go next time you are doing front squat.. Something to think about to continue to better the front rack position a lot of you have trouble with..



5 rounds for time of:

400m run

10 Overhead Squats 42.5/30kg

Log results online (beyond the whiteboard)


Thursday the 24th January 2012

Wednesday, January 23rd, 2013

Thank you to everyone who showed up for our free trial class. We hope to see you at the fundamentals class to begin your CrossFit journey.


Push jerks


note – no push presses. We are doing push jerks 



10 minute AMRAP of:

10 push jerks 60/40kg

20 pistols


Log results online (beyond the whiteboard)



Wednesday the 23rd January 2013

Tuesday, January 22nd, 2013

Reminder that our Free Trial class is on tonight at 5.30pm.. Our regular 5.30pm class will still run as normal. Be sure to introduce yourself to the newbies tomorrow and make them feel welcome. 






5 rounds for time of:

12 C2B pull ups

20 jumping lunges

Paleolithic Diet Explained

Learn more about the Paleo Diet.


Tuesday the 22nd January 2013

Monday, January 21st, 2013


5×2 hi hang snatch

note – build up to a heavy but manageable weight and then use same weight for all sets



5 rounds for time of:

5 hang squat snatch 60/40kg

10 burpees

50 double unders

Log results online (beyond the whiteboard)

Also guys please be sure to start logging your WOD results again.. Very few people are using BTW.. If things don't start to pick back up I will be cancelling our membership. You can still log your own WOD's manually if you wish to do so. Sorry to let those down who want to use this software but it's not worth us keeping it if no one else is using it….. 



Monday the 21st January 2013

Sunday, January 20th, 2013


Hope you all had a good weekend and are recharged for another big week.. 

Also a reminder that the free trial class will be on Wednesday the 23rd at 5.30pm. Get your friends and family to contact me to book a place. We already have 9 people booked in… 


Back squats

3×10 (heavy as possible)



10 minute AMRAP of:

10 T2B

10 push ups (HR)

10 KB swings 24/16kg



Saturday the 19th January 2013

Friday, January 18th, 2013

Open box today at 10am till 11.30am…

Come in and do a catch up WOD, work on extra olympic lifting and tackle some mobility and things you need to work on..

What is a CrossFitter?

This is a cool read….


Friday the 18th January 2013

Thursday, January 17th, 2013


Please show up today.. Yesterday was a very poor turn out.. Please be sure to get to class today 🙂



Part A-

Tabata Push ups (HR)  for max reps


Part B

For total working time:

4x800m runs

Rest 2minutes between each effort


Your score will be the total time after your last 800m runP1040531


Thursday the 17th January 2013

Wednesday, January 16th, 2013







For time complete the following:

Row 1000m

150 double unders



Wednesday the 16th January 2013

Tuesday, January 15th, 2013



For time:

15 thrusters 50/35kg

25 pull ups

10 thrusters 50/35kg

20 pull ups

5 thrusters 50/35kg

15 pull ups


No excuses.. Foot brace but still WODing.. Good on ya Mel


Tuesday the 15th January 2013

Monday, January 14th, 2013


This is a very cool podcast I suggest you listen to. Top 3 tips for sleep and recovery for CrossFit training

This is a cool website with a lot of cool info.. Dive into it and learn some stuff then come back to the box and discuss 🙂




Power snatch

Take 10minutes to build up to a heavy 1rm

Notes – it doesn’t matter if it’s less then last week. Just focus on moving faster and more efficient and if you PB then great




For time

30 power snatch 60/40kg

*No press outs


Log results online (beyond the whiteboard)


Fireman Ridgey…… Good bloke you are for helping out with the fires mate… 



Monday the 14th January 2013

Sunday, January 13th, 2013

At the weekend I was lucky enough to be invited to Tyson's wedding.. Most of you know Tyson, he is one of our longest training clients. Has been with us since the PCYC and has really come a long way. He has now moved to Hobart with is wife and is doing very well down there. Anyway here he is on is special day. Very proud to have been a part of this



back squats 


note – heavier then last weeks



For time complete the following:

30 back squats 40/30kg

20 Lateral over the bar burpees

20 back squats 40/30kg

10 lateral over the bar burpees

10 back squats 40/30


5 lateral over the bar burpees

Log results online (beyond the whiteboard)


Saturday the 12th January 2013

Friday, January 11th, 2013

Open box at 10am till 11.30am

Use this time today to work on some Oly lifting.. The more you practice the better you'll get. Sometime doing them just once isn't enough for you to become awesome at the snatch and clean and jerk. So practice them often. 


Friday the 11th January 2013

Thursday, January 10th, 2013


Tabata the following 3 movements:

Note – your score will be total amount of reps completed in each interval as well as the grand total

E.G scoring:

150, 60, 130 = 340 (any scaling options or Rxd)


Tabata 1- Double unders

Rest 1min

Tabata 2- Wall Ball 9/7kg

Rest 1min

Tabata 3- Double unders


Log results online (beyond the whiteboard)



Thursday the 10th January 2013

Wednesday, January 9th, 2013


Power clean & Push Jerk

Take 10 minutes to build up to a heavy 1rm




for time complete the following

30 power clean and jerks 60/40kg



3x max effort strict toe 2 bar

rest 1 min between sets



Wednesday the 9th January 2013

Tuesday, January 8th, 2013


5 rounds for time of:

10 deadlifts 100/70kg

15 push ups (hand release)