CrossFit 42 South

Archive for February, 2013

Friday the 1st March 2013

Thursday, February 28th, 2013

WOW 1st of March already… Where on earth is this year going already. Less then 1 week to the Open.. Have you registered? 


Now our local running girl Tina will be leaving us for 2 months and in this time she will be going to compete in a gnarly hardcore super marathon. Ranked on the Discovery Channel as the toughest foot race on earth.. Check for of it here http://www.marathondessables.co.uk

You guys all know how against running I am but this is epic. I think she is a total bad ass for doing this because I would never do it. For me I'd say it's to hard so I take my hat of to you buddy… Best of luck and look forward to your return back home… 


BBG

Clean and jerk

5×2 at 80% of max


Strength/conditioning

5 rounds for total reps

1minute Max Handstand push ups

1minute Max rep strict pull ups

1minute Rest

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Oh god, I used to think Wolverine was BAD ASS… Clearly does not squat…. I'm so shattered right about now

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Thursday the 28th February 2013

Wednesday, February 27th, 2013

Guys sorry to have to do this but I'm going to pull the pin on Beyond The Whiteboard… It's not worth the time for the effort people are putting in.. Sorry to those who are putting in the effort to use it. You can keep your accounts but you'll just have to create your own WODs… Other ways you can track is to keep a diary or use MyWOD on your phone (have heard good things).. 


Strength

1RM Front Squat

 

Conditioning

15minute cut of time

“DT”

5 rounds for time of:

12 deadlifts 70/50kg

9 hang power cleans

6 push jerks

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Wednesday the 27th February 2013

Tuesday, February 26th, 2013

The workouts for Tuesdays training are up on BTW to log now… Sorry for in delay. Didn't realise I hadn't upload them to there, sorry peeps…. 

Also have you registered for the open yet? We have just over a week left so get onto it… There are people who should have registered by now who haven't so do it today please… 


UPDATED DUE TO RAIN

Conditioning

5 rounds for time of:

7 deadlifts 100/70kg

14 wall balls

21 double unders


Skill

3x ME handstand hold/free hand stands/hand stand walks

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Tuesday the 26th February 2013

Monday, February 25th, 2013

Firstly just want to say thank you to everyone who has been training with us since we moved into the new box. We have been in our new box for 1 year now. It's gone soooooo fast and I just want to thank everyone for being there since the start. Also thank you to all the newbies who have just started. All of you have made all this possible…… 


BBG

Snatch

5×3 at 80% of max

Conditioning

“Isabel”

For time complete the following

30 power snatches 60/40kg

 

-Rest 1minute


For time complete the following:

50 pull ups


Log results online

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Monday the 25th February 2013

Sunday, February 24th, 2013

 

Strength

CrossFit total

1rm back squat

1rm Press

1rm Deadlift

 

You will be given 3 attempts at each lift. The first attempt should be something you know you can nail, the second something that you should nail but will be a challenge and the third effort is a hail Mary, go for gold effort.

 

Conditioning

Double Tabata round for max reps of:

Burpees

 

You will do 16 20:10 intervals in total


Log results online

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Friday the 22nd February 2013

Thursday, February 21st, 2013

Strength

Deadlift 5rm

 

Conditioning

In 5 minutes complete the following:

Run 625m

Then AMRAP wall climbs

 

In 5minutes complete the following

Run 625m

Then AMRAP pull ups

 

In 5 minutes complete the following

Run 625m

Then AMRAP hang power cleans 60/40kg

 

You will be given 30 seconds rest between each station


Log results online

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Thursday the 21st February 2013

Wednesday, February 20th, 2013

 

Alright the open starts in a couple of weeks.. It's going to be awesome and a great way improve as a CrossFitter. You'll be forced out of your comfort zone each and every week and will want to do better then the week before. You'll bring out the best in yourself… 

Register HERE and select CrossFit MSD as your affiliate so we can verify your scores each week



 

Conditioning

15minute AMRAP of:

30 double unders

20 KB swings 24/16kg

10 burpee box jumps 24/20”


Log results online

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Wednesday the 20th February 2013

Tuesday, February 19th, 2013

BBG

1RM clean and jerk

 

Strength

Push press

5-5-5

 

Pendlay row

5-5-5

 

Log results online

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Tuesday the 19th February 2013

Monday, February 18th, 2013

"I'm not trying to be that diesel" by Elizabeth Akinwale


UPDATED DUE TO RAIN.. We have swapped this conditioning workout to latter in the week and replaced it with one we were meant to do latter instead.. A workout I know you all love 🙂

Strength

Back Squat

3×5

Conditioning

"Karen"

For time complete the following

150 wall balls 9/7kg


Log results online

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Monday the 18th February 2013

Sunday, February 17th, 2013

BBG

15 minutes to find a 1rm Snatch

 

Conditioning

3 rounds for time of:

20 burpees

10 hang power snatch 40/30kg


Coaches notes – trying to beat last weeks snatch but if that's not possible try to get some good reps in with perfect technique as this will ultimately make you stronger.. 

For the conditioning trying to go UB on the snatches and just keep moving on those burpees. 


Log results online 

FREAK!!!!!!!!!! 

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Monday the 18th February 2013

Sunday, February 17th, 2013

BBG

15 minutes to find a 1rm Snatch

 

Conditioning

3 rounds for time of:

20 burpees

10 hang power snatch 40/30kg


Coaches notes – trying to beat last weeks snatch but if that's not possible try to get some good reps in with perfect technique as this will ultimately make you stronger.. 

For the conditioning trying to go UB on the snatches and just keep moving on those burpees. 


Log results online 

FREAK!!!!!!!!!! 

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Saturday the 16th February 2013

Friday, February 15th, 2013

Open box at 10am till 11.30am..

Come in and do a catch up WOD, do some extra work on your olympic lifts or hit a WOD you have been wanting to do for a while.. 


50 ways to get better at CrossFit

Cool blog post, check it out if you haven't already


Super squat hip sequence

3.30pm Open gym starts Monday the 18th February

Friday, February 15th, 2013

Monday to Fridays we will have open gym at 3.30pm. This will be a supervised session and not a specific class. In saying that you will still be asked to complete the daily WOD if you haven't done so already earlier in the day and you will still be getting coached. If you are able to train at this time of day it would be appreciated to help spread out numbers across the other arvo classes.. For those who have already trained this session can be used for extra work/mobility etc. 

Friday the 15th February 2013

Thursday, February 14th, 2013

strength
5rm deadlift heavier then last week

conditioning
8minute AMRAP of:
7 deadlifts 60% of above
7 t2b

Log results online beyondthewhiteboard

Sorry no pictures or videos today. Of my mobile phone and its a little tricky. 🙂

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Thursday the 14th February 2013

Wednesday, February 13th, 2013

There will be no arvo classes today sorry due to my mother's wedding, but, Aaron will be at the box at 6.30pm so there will be open gym time which can be used to do todays WOD. Sorry for any inconvenience.


Conditioning

EMOM for 8 minutes

100m shuttle run 50m up and back


Rest 1minute


EMOM for 8 minutes

10 box jumps 24/20”

 


There will be no specific scoring for this WOD other then just completing each round. If you miss rounds we will note that.  

coaches notes- the sprints are all out max efforts and the box jumps will the 2012 open standards of jump land and stand before jumping of the box.

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Wednesday the 13th February 2013

Tuesday, February 12th, 2013

Tomorrow arvos classes will be cancelled as my mother is getting Married and I have been unable to get someone to take these classes. I'm sorry for the inconvenience. 


BBG

15 minutes to find a heavy 1rm clean and jerk

 

Conditioning

5 rounds each for time of:

4 power clean and push jerk (70% of above)

6 front squats

8 push ups (HR)

Rest 1:1 ratio

 

Coaches notes- full squat clean on the c&j. I’ll accept both push jerk or split jerk but it must be a jerk. For the conditioning do this in partners and use them to monitor your rest breaks. I know this may be a bit more or less of 1:1 but that’s ok. From the last jerk try to go straight into front squats and don’t drop the bar.

 

Have you registered for the open yet? It's going to be huge. A great chance to compete against the best in the world. 

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Tuesday the 12th February 2013

Monday, February 11th, 2013

Strength

Back Squats

3×5

Conditioning

EMOM for 10minutes

10 KB swings 24/16kg

5 burpees

 

Coaches notes-

Back squats are 2.5kg heavier then last week possibly 5kg if last week was to light. In the Conditioning I’m looking for the KB swings to stay UB the whole way and hit those burpees as fast as possible. You will start to fatigue but will never actually “fail” so suck it up and embrace the burn.

 

Log results online (beyondthewhiteboard)

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Monday the 11th February 2013

Sunday, February 10th, 2013

Advance athlete blog will be another week away due to some website problems but I'll write up on the main whiteboard at the box some extra work you guys can hit anyway. 🙂

 


 

BBG

Take 15minutes to find a 1rm Snatch

Conditioning

5 rounds for time of:

5 Wall Climbs

50 double unders

5 Bar muscle up or 10 c2B pull ups


coaches notes:

full snatch on the BBG. For the Conditioning for the advance athletes here is your chance to do muscle ups in a WOD. With wall climbs the focus is to get the chest to the wall. Double unders are just double unders try not to break, stay focused. 


Log results online (beyond the whiteboard)

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Chaos after a Saturday session a few weeks back….. 

 

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Saturday the 9th February 2013

Friday, February 8th, 2013

Open gym time from 10am till 11.30am

Come in and work on Olympic lifting, do a catch up WOD you missed during the week etc… 


Looking at getting leaner? Check out this podcast

 

Want to become bigger and stronger? Check out this podcast

These podcast from Barbell Shrugged are awesome.. Be sure to check them out.. 

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Friday the 8th February 2013

Thursday, February 7th, 2013

WOD

Complete 4 cycles of the following AMRAPs:

2minute AMRAP

10 hang power cleans 60/40kg

5 shoulder to over head 60/40kg

 

Rest 2minutes from AMRAP and complete 5 wall climbs in the rest period

 

score is the total rounds completed at the end

Log results online (beyondthewhiteboard)


"YOU ARE CAPABLE OF MORE"

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Since I started the sport of  weightlifting I have always been told that my body is capable of more than mind believes it to be. The Bulgarians exemplified this term back in the 80′s when they endured some of the hardest training in weightlifting history and were rewarded with gold medals left and right. I was reminded today that this fact still remains. Our bodies are capable of training at a level that sometimes our mind does not want to let us a ascend to or that our mind scares us from attaining.

Think about how much your body does, the complexity of the brain, how specifically each body system works together to create a functioning human being, and the amount of cells all working together in perfection. You were not created by accident or by coincidence and therefore your body is capable of a great deal more than you give it credit for.

I think the problem lies in our mind. We are often satisfied far too easily.  We slow down because it hurts.  We take a rest day because we don’t want to train.  We back off the intensity because we know to keep pushing takes more work.  We often set goals only to meet them and not set new ones. We often set our goals too low.  We often under estimate the ability and potential we are created with.

There are numerous examples throughout the world of sports of people doing incredible feats that were never dreamed possible. The idea that the body has limits has always seemed ridiculous 100 years later. The limits put on our capabilities 100 years ago seem laughable now. The limits we are putting on a body now will seem laughable in 100 years. In your training remember this truth. Remember you are always capable of more and until your body decides it’s time to start shutting down you always have more potential in you. Never settle for the expectations or limits placed on you by your mind or by your environment. You’re capable of more.

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