CrossFit 42 South

Archive for March, 2013

Monday the 1st April 2013

Sunday, March 31st, 2013

Box closed today. Back to normal from tomorrow… I hope you all had a really good weekend and are ready to hit it hard this week


Saturday the 30th March 2013

Saturday, March 30th, 2013

Open gym 10am for athletes to compete 13.4

Be sure to submit your scores by tomorrow night so I can have them all validated in time



Friday the 29th March 2013

Saturday, March 30th, 2013

Open gym 10am for athletes to compete 13.4

Thursday the 28th March 2013

Wednesday, March 27th, 2013

Updated post… 13.4 will be on this arvo 3.30, 4.30 and 5.30pm


Yes one of the Atkinson boys has done it again.. Tys x3 and Dylan x2, just need to get Julie on here now.. 

Complete as many reps as possible in 7 minutes following the rep scheme below:

61/43kg Clean and jerk, 3 reps

3 Toes-to-bar

Clean and jerk, 6 reps

6 Toes-to-bar

Clean and jerk, 9 reps

9 Toes-to-bar

Clean and jerk, 12 reps

12 Toes-to-bar

Clean and jerk, 15 reps

15 Toes-to-bar

Clean and jerk, 18 reps

18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc


Please watch the movement standards before competing this workout. As the athlete competing it's your responsibility to know what you're doing etc…. Thank you


Wednesday the 27th March 2013

Tuesday, March 26th, 2013

Ok with Easter being bang in the middle of the Open we are encouraging that all athletes who are registered get in on thursday arvo from 3.30pm to do the 13.4. We will also be allowing open gym time at 10am on Saturday for any athletes who are unable to hit it up on Thursday. Friday we are closed but If I'm in the box i'll post up on Facebook. 


Clean and jerk 1rm


If you are doing 13.4 tomorrow just do skill work instead of the conditioning. If you are doing 13.4 but you have organised to do it another day then you will do the conditioning WOD

EMOM for 7minutes

5 hang power cleans (heavy as possible, no dropping once the bar gets to the hang)

rest as needed then

Row 2000m 





Tuesday the 26th March 2013

Monday, March 25th, 2013


Snatch 1rm



For time complete the following:

200m run

20 pistols

400m run


800m run

20 burpees

For some motivation check out this awesome video. Even if you aren't searching for any motivation you will want to grab a bar and start lifting ASAP…. 


Monday the 25th March 2013

Sunday, March 24th, 2013

There are a few people needing to do 13.3 still you will have to get there at 5.30am, 6.30am or be ready to hit it by 10am and log your score ASAP. You do run the risk of missing out on submitting your score though if you leave it to late. 


Back squat 3×5 start at 75% 1rm and build up from there each week



12minute AMRAP of:

8 toes 2 bar

16 KB swings 24/16kg

8 push ups (hand release)

Some good lifting to be watched here… Sub to this youtube channel. Great lifters and you could learn a lot just from watching… 


Tassie and CrossFit MSD Leaderboards

Saturday, March 23rd, 2013

Check out the Custom leader boards of our box and all the Tassie boxes.

Tassie Leader board

CrossFit MSD Leader board

Saturday the 23rd March 2013

Saturday, March 23rd, 2013

Just a reminder that there is no 10am today but G will be there at 1pm. There are still many athletes who need to tackle 13.3 so get there and for those Who have done it get there to support.. Have a great weekend and see you all Monday (more…)

Friday the 22nd March 2013

Thursday, March 21st, 2013

13.3 Open WOD

12minute AMRAP of:

150 Wall Balls 9/7kg, 10/9'

90 Double Unders

30 Muscle ups


Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

This video also has Carl Paoils video on the end so watch to the end to get his wise words… 


Thursday the 21st March 2013

Wednesday, March 20th, 2013

Open WOD 13.3 is released at 11am (Thursday), if you can get onto the page to watch the live announcement and watch the live WOD demo also. 

As always we will be making 13.3 the WOD for Friday's classes but if there is any problems with attending let me know and we can arrange other times to get the WOD done. 

For all athletes competing in the Open today is a rest day. Use today to work on skills, practice the movements you know you can't do and mobilise like a BO$$….

WOD for Everyone else

3x Tabata Row for distance

resting as needed between sets. Goal is to keep them at a constant pace. 


Step/Pump class at CFMSD on Friday last week…  (more…)

Wednesday the 20th March 2013

Tuesday, March 19th, 2013


Clean and jerk 1rm


EMOM for 10minutes

5 power clean and push jerk (pick own weight)

note – I'm looking for touch and go here but will allow for 1 drop per set if needed.  


2 minutes Max double unders

This is pretty close to how I was trying to explain a kipping muscle up to a few of you guys the other day. I hope this comes in handy for those of you who are very close to getting a muscle up. Please don't try this unless you can demonstrate to me the correct strength needed etc. 

Have fun and give this a shot and I hope we can get more people onto muscle ups. Possibly will see them in the next WOD as CrossFit HQ have just uploaded this video???? 


Tuesday the 19th March 2013

Tuesday, March 19th, 2013



15minutes to find a 1rm


5 rounds for time of:

15 OH lunge 20/15kg

15 toes 2 bar

200m run



Monday the 18th March 2013

Sunday, March 17th, 2013

Be sure that all scores for 13.2 are submitted ASAP as the cut of is tomorrow morning. 

Also for those athletes who haven't done the WOD yet tomorrow morning 5.30 and 6.30am classes are your last chance as well as 9.30am (come in early for 10am class).. It's up to you to organise yourself and have your scores submitted on time. 


Back squat

5×3 (heavier then last week)


12 minute AMRAP

10 thursters 50/35kg

10 Push ups (hand release)

30 double unders




Saturday the 16th March 2013

Saturday, March 16th, 2013

Open box 10am


Friday the 15th March 2013

Thursday, March 14th, 2013


10 minute AMRAP of:

5 Shoulder to overhead 52.5/35kg
10 Deadlift 52.5/35kg
15 Box jump 24/20


This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.


Bellow is a few 13.2 tips and movement preps from people way smarter then me.. I haven't watched these yet but they are normally a good watch so check them out and bring your A Game…. 


Thursday the 14th March 2013

Wednesday, March 13th, 2013

Tune into to watch the live announcement of 13.2 and to see the Demo at 12pm (Thursday). 

Skills/drills for those athletes competing in the open.


Everyone who is competing in the open you will take today as a lighter day. You will work on skills, drills and lots of mobility. You should focus today on things that you are unable to do that may come up during the open. 



Everyone else….

4x500m row

Each effort should be 100%



Article from

Do you use a foam roller or lacrosse ball during your warm-up to loosen up your business? Science says you should. Prolonged static stretching during your warm-up can decrease performance in your workout. But a study from the Journal of Strength and Conditioning Research shows that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength.


foam roller, foam rolling, myofascial release, self-myofascial releaseThe study tested 11 well-trained men. Each man was tested for strength on something similar to a leg-extension machine. Then he foam rolled for two minutes on his quadriceps, seeking to put his entire body weight on the foam roller. After he returned from the pain cave of foam rolling, his strength was retested.


Researchers found that the foam rolling did not impact strength. Some previous studies have shown that massage and prolonged stretching can reduce strength, so this was a surprise. Another surprise was how much extra range of motion resulted from the foam rolling. The average was 7-10 degrees of improved knee flexion, but some participants improved by up to 20 degrees. That is huge.


Foam rolling works by returning your muscles and soft tissue to their native form. Exercise, injury, and the rigors of life can cause knots that restrict mobility and performance. By smashing those knots and allowing soft tissue to operate correctly again, foam rolling increases range of motion and improves workout performance. The study recommends using a foam roller with a PVC core for best results. Foam rollers with a PVC core are harder than the other popular type, which is made of one solid piece of foam.


I’ve personally found that another great tool is a lacrosse ball. Use it just like a foam roller to smash up more stubborn, acute knots. By the way, myofascial release with a foam roller or lacrosse ball is not fun. It hurts. If it’s not a little painful, then you’re probably not doing it correctly.


The best part about myofascial release is that it allows your body to get into positions where it can apply the most force during your workout. It’s tough to back squat if your hips won’t open. It’s tough to snatch if your shoulders won’t externally rotate. Try these techniques before your next workout. I like to perform mobility work on my right arm and then test it against my left arm to see what I gained. The results will surprise you – and allow you to get more from your workout.


Wednesday the 13th March 2013

Tuesday, March 12th, 2013

Tomorrow (Thursday at 12pm), the next open WOD will be released. Get onto website to see what it is and watch the online live Demo. Also jump and check the leader boards and latest stories etc…  





10minute AMRAP of:

buy in – 50 Wall balls 9/7kg

50 double unders

6 push press 60/40kg

8 burpee


What Would Klokov Do? Not burpees I bet lol….. 


Tuesday the 12th March 2013

Monday, March 11th, 2013

Today guys we are having a Free Trial class at 5.30pm. If you have any family/friends who are wanting to give CrossFit a go bring them in… 

13.1 was awesome… Saw some epic things get done from many people. There were athletes snatching more then they have ever before, athletes showing determination in not giving up on trying to lift more then they have and the thing that I am most pumped about is we have 33 athletes competing in the Open this year. Last year we had 6.. Well done everyone. Bring on 13.2


Back squats

5×3 (heavier then last week)


5 cycles of the following

Against a 3minute running clock:

Run 200m

6 thrusters 60/40kg

Max effort  C2B pull ups


Rest 1 minute



Monday the 11th March 2013

Sunday, March 10th, 2013

No classes today due to the public holiday but we will have open gym at 8.30am for those athletes wanting to have a second crack at 13.1

Please be sure that all score are submitted by 11am tomorrow at the latest so I can validate them other wise all your hard work will be wasted….. 


Sparra never snatched more then 50kg from memory then in 13.1 he done 7 reps at 60kg… BO$$