CrossFit 42 South

Archive for January, 2013

Tuesday the 8th January 2013

Monday, January 7th, 2013

Firstly awesome work in the heat yesterday guys.. Be sure to bring lots of water and if you can get down the beach post WOD for a cool down.. It will do you a world of good 🙂


Power Snatch

Take 10 minutes to build up to a 1rm


15 minute AMRAP of:

10 pull ups

15 KB goblet squats 24/16kg

20 KB swings 24/16kg

Roller love???


Monday the 7th January 2013

Sunday, January 6th, 2013

Double unders…. Something a lot of you want to be able to master.. check out this video, it may help you out but always be sure to practice as much as you can.

Also for those who missed this article please read it NOW…. 

The Non-Negotiability of Perfection


Back squat 10-10-10

note – start your first set around 65% of your 1RM and build up from there. All sets must be working sets so start heavy and progress heavier


5 rounds for time of:

10 burpees

400m run

Log results online (beyond the whiteboard)


Saturday the 5th January – Open box

Friday, January 4th, 2013

Open box today at 10-11.30am.. Come in and do a catch up WOD, work on some other skills or get some extra work in. Be sure to ask a coach for approval on what your doing.. 

This is a Mandatory read… To many times do we see athletes who letting their form slip up to get a better time. There is no need to do so. Move well and move well at intensity. Please read this article….

CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress.  We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.

When this is accomplished with unyielding intensity, the result is nothing short of beautiful.  When we fall short of the mark, the result is horrifying at best.

Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall.  This idea is a thinly disguised excuse for athletic complacency.  Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form.  The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.

In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion.  For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist.   Advanced athletes believe the opposite.  These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form.  The advanced athlete knows that perfect form is perfect for a reason:  it imparts structural advantages that poor form does not.

Take the thruster as an example.  Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout.  These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order.  When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.

The advantages of good form are not isolated to the thruster.  Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form.  Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.  

Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion.  If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move.  If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move.  Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.

Condoning bad form for the resulting intensity ignores the big picture.  In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification.  An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.

For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome.  Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.

Friday the 4th January 2013

Friday, January 4th, 2013


For this workout we will be running in waves so for our bigger classes if you are early we may get you started before the actual class time just so things flow well…. 


For time:

50 Row (calories)s

25 Push Press, 50/35 kg

25 Wall Balls, 9/7 kg

25 Push Press, 50/35 kg

25 Wall Balls, 9/7 kg


Log results online (beyond the whiteboard)

Sweep it back

Check out this post from Spencer Arnold about pulling the bar back into the body on the Oly lifts… 


WOD: Thursday the 3rd January 2013

Wednesday, January 2nd, 2013

"The Chief"

For 5 cycles

3 minute AMRAP of:

3 power cleans 60/40kg

6 push ups

9 air squats

Rest 1 minute after each round


Score is for each 5 rounds plus total rounds completed

Log results online (beyond the whiteboard)


WOD: Wednesday the 2nd January 2013

Tuesday, January 1st, 2013

Welcome back for another big year. 2012 was awesome but 2013 will be better. Be sure to make this your year and do everything you can to achieve your goals..


3 rounds for time of:

400m run

21 KB swings 24/16kg

12 pull ups

Log results online (beyond the whiteboard)