CrossFit 42 South

Archive for April, 2013

Tuesday the 30th April 2013

Monday, April 29th, 2013


Hi Hang Snatch


*Start heavy and build up to the heaviest possible made set



100 KB swings 32/24kg

*Every time you break run 200m


Additional Work

Snatch balance


*Focus on achieving a solid lock out overhead then move fast in the OHS


Goku knows what's up. Awesome overhead position. You could all learn a lot from him and yes, I do watch Dragon ball Z


Monday the 29th April 2013

Sunday, April 28th, 2013


Back squats

5×3 (5% heavier then last week. More or less depending on feel)

*3 seconds lower, fast up 


5 rounds of:

8 strict pull ups (weighted if possible)

30 double unders

8 strict press (heavy as possible)

*This workout is not for time but you must keep moving the whole way through. 

*Reps don’t have to be UB but use a weight that at least allows for you to get 3-5 reps before needing to break 

Additional Work

8min AMRAP of

Turkish get ups

5L, 5R

*Move faster then last week or go heavier

*You must complete 5 reps on one side before switching sides. The aim is to keep moving for 8minutes

This is how we are evolving


Saturday the 27th April 2013

Friday, April 26th, 2013

Open box 10am. Catch up WOD on whatever you missed this week or do the following which was programmed for Thursday but wasn't able to be done due to ANZAC day. 


Front Squat



5 rounds of:

6 UB front squats 80% of 5rm (no racks)

ME strict pull ups (weighted if you can do 10 plus strict)

rest 1minute

*Score is total pull ups and weight used

*if you have been doing 3×10 pull ups or more add weight


Additional Work

Bench Press 3×5

*pick a heavy but manageable weight as you’ll be asked to add weight next week


Play with snatch and clean and jerk before Front squats and conditioning today if you wish



Friday the 26th April 2013

Thursday, April 25th, 2013


12 minute AMRAP of:

6 Power cleans (heavy as possible)

12 lateral over the bar Burpees

30 double unders

*power cleans should be drop and re set so go heavy


2x 2.10 min plank hold

Rest 1min between

*Goal is UB but just make sure you hold longer then last week

Additional Work


3×5 (70-75% of max squat)

*if back starts to round at all drop the weight

How much protein should you eat?

The Active

Athletes need more protein than the average person, but perhaps not as much as most fitness enthusiasts think (or consume). A 2011 paper on optimal protein intakes for athletes concluded that 1.8 g protein/kg bodyweight (or 0.8 g protein/lb bodyweight) maximizes muscle protein synthesis (while higher amounts are good for dieting athletes interested in preserving lean mass), whereas another settled on “a diet with 12-15% of its energy as protein,” assuming “total energy intake is sufficient to cover the high expenditures caused by daily training” (which could be quite high). One study even found benefit in 2-3 g protein/kg bodyweight (0.9-1.4 g protein/lb bodyweight) for athletes, a significant increase over standard recommendations. That said, I wouldn’t be too quick to discount anecdotal evidence or “iron lore.” A significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.

Read more:

Just wanted to wish Chelsea the best of luck in Sydney on her new adventures. You will be missed here at CFMSD and we look forward to you returning to visit. Take care mate410


Wednesday the 24th April 2013

Tuesday, April 23rd, 2013


2 position clean and jerk (floor then knees)


*Find a weight and stay at it for all working sets

*Jerk is to be done after last clean



Pendlay Rows


*Same weight or slightly heavier then last week


Additional Work

Strict Press 3×5

*Pick a weight that’s heavy but manageable as you’ll slowly add weight each session



Tuesday the 23rd April 2013

Monday, April 22nd, 2013


2 position snatch  (Floor then knees)


*Find a weight and stay at it for all working sets



1 minute on 1 minute of for 10minutes

30 Russian KB swings 32/24kg


*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 

*Perform this workout one minute on and one minute off. Total time is 10 minutes.?

*If you count a penalty, perform a single 1000-meter row for the penalty.


Thanks to CrossFit Football for this WOD (this is a WOD I have done in the past and it's great)


Additional Work

Drop snatch balance


*There is no pop just a fast and aggressive drop under the bar while punching up and reaching for active shoulders


Monday the 22nd of April 2013

Sunday, April 21st, 2013

Time to get back into it. We have all had a rest over the weekend and time to get back into some heavy training. 


Back squats

3×5 (5kg heavier then last week)

3 second lower fast up



For time complete the following:

50 c2b pull ups

EMOM 5 deficit push ups 25/10kg plates

*Workout starts with the push ups


Additional Work

5×5 turkish get ups

*try to do 5 on each arm UB before switching

016 (2)


Saturday the 20th April 2013

Friday, April 19th, 2013

Open box 10am till 11.30am

Catch up WOD on something you have missed this week


Friday the 19th April 2013

Thursday, April 18th, 2013
For time complete the following
50 calorie row
50 OH plate lunge 20/15
150 double unders

1x 2minute plank
rest 1minute
1x 2minute plank

*the goal is to go UB on these plank holds with awesome form. Ribs pulled down and in, butt tight and staying hollow. 
Additional Work (for those athletes who have been doing this additional work please do this before the conditioning as we will have to run waves for that WOD anyway)
3×5 65-70% of max squat

*focus on keeping back flat, if it rounds even a little strip the weight



Thursday the 18th April 2013

Wednesday, April 17th, 2013

No additional work today. For those athletes who have trained everyday this week and plan on training tomorrow and Saturday please take today as a rest. Come into the box and work on mobility but nothing more. Save today's WOD for Saturday if you wish. If you don't plan on training Saturday then please hit this WOD. I would like everyone to be hitting 5 session a week with 2 solid rest days. If you have any questions on when you should rest etc just ask. 


5 rounds for time of:

6 front squats 70% of max (no racks)

10 burpees

rest 1 minute



3x ME strict pull ups


score is the time after last set of burpees which will included your rest breaks


Wednesday the 17th April 2013

Tuesday, April 16th, 2013


20 minutes to achieve a 1rm of the following complex:

Clean, 2 front squats, 2 push press, 1 jerk



Pendlay rows


Notes – same weight for all sets, start heavy but a weight that allows perfect form and the ability to increase next week


Additional Work

Snatch balance 


Progressing in weight if it feels solid. Please be sure there are snatch balances and not OHS. Speed under the bar is key in this movement

087 (2)
Me and Aaron going head to head


Tuesday the 16th April 2013

Monday, April 15th, 2013

The additional work that is now being posted is optional. It's aimed for those athletes who want to compete in the sport of CrossFit. We will be trying to get you stronger and more efficient at all the movements we do in CrossFit. Some days I may ask you to sub the conditioning to do extra strength work and others just do the normal "Daily WOD" then try to get the additional work done either early before class or in a later class as long as you're done by closing time at the end of the day.. 


If you wish to do extra work please let me know. If you decided to do it you will be expected to do the additional work every single day. You can't pick and choose what you like and what you don't. 

As always if you have any questions ask a trainer… 



20 minutes to achieve a 1rm of the following complex:

1 snatch, 1 hang snatch 2 OHS


5 rounds for time of:

15 KB swings 24/16kg upscale if possible

200m run

rest 1 minute

Additional Work (this should be done either in a separate session or before the conditioning if possible)

Snatch first pull (3 second pause at knee)



The following is a guide on what to eat on the paleo style diet.. If you follow these guidelines you'll have no problem at all when it comes to fat loss. If you goal is get bigger and stronger get more starchy carbs in post workout.. This is from

Also do your self a favour and try bulletproof coffee.. YUM


Bulletproof Diet - Proteins (small)

Bulletproof Diet - Oils & Fats (small)

Bulletproof Diet - Veggies & Fruits (small)

Bulletproof Diet - Nuts & Legumes (small)

Bulletproof Diet - Grains (small)

Bulletproof Diet - Dairy (small)

Bulletproof Diet - Spices & Flavorings (small)

Bulletproof Diet - Sweeteners & Sugars (small)

Bulletproof Diet - Cooking (small)



Monday the 15th April 2013

Sunday, April 14th, 2013


Back squats


Use a temo of 3 seconds down, fast up. Same weight for all sets and progressing in weight each week. Start at 70% of your max



3 rounds for time of:

15 C2B pull ups

15 clapping push ups

15 jumping squats

Additional Work (optional)

Turkish get ups 5×5 

27 ways to sleep better

055 (3)


Friday the 12th April 2013

Thursday, April 11th, 2013

Firstly I swear to Batman that this is a 1rm deadlift and not a 5km run… Also I know the wall ball WOD sucks and you're thinking how is this de load but please just get in and give it 100%. This will be a good data point for when we re test everything…. 🙂


Deadlift 1rm



6minute AMRAP of:

Wall balls 9/7kg

-every time you break 5 burpees


score is total wall balls completed

051 (2)


Thursday the 11th April 2013

Wednesday, April 10th, 2013


Clean and jerk 1rm




30 power clean and jerks 60/40kg



Wednesday the 10th April 2013

Tuesday, April 9th, 2013



Press 1rm

Push press 1rm


3x ME strict pull ups


3,2,1 Go… 13.3 Wall Balls, great fun


Tuesday the 9th April 2013

Monday, April 8th, 2013

Bullet proof Coffee… Some of you may have heard me talk about this stuff. It's so yummy and will do wonders for you. check it out here


Snatch 1rm




30 power snatches 60/40kg

nutrition guide


Monday the 8th April 2013

Sunday, April 7th, 2013


Back Squat 1rm




3 rounds for time of:

400m run

21 KB swings 24/16kg

12 pull ups

Now the open has come to an end it's time to reflect and work on areas you can improve on ready for next year. Firstly I'm very proud of every single person who registered for the open. It was a great 5 weeks, we saw a lot of people do things they have never done before and push harder and well beyond their limits. Congrats to al at CFMSD 🙂

Now this week we will be doing a testing/deload week. Most of you guys have been going so hard for so long and it's time to have a back of week to recover. 

Starting from next week there will be a strength program put into place for those athletes wanting to take the next step in becoming a better athlete. Yes, met cons are important but strength training is the cornerstone to becoming a better CrossFitter. Looking back on the open WODs from this year there was some loading that was heavy for a lot of people and these weights for top CrossFitters are considered "light". So if you're wanting to get to the next level getting stronger is very important. 



Saturday the 6th April 2013

Friday, April 5th, 2013

Open gym time at 10am. Come in and do 13.5 if you haven't done do already or use this time to perform a catch up WOD and work on extra skills.. 


Friday the 5th April 2013

Thursday, April 4th, 2013

This is the last WOD of the Open so give it 100% and have some fun. 

There will be a 5.30pm class again to help all athletes competing in the open a chance to get it done. 

We will be running 13.5 Saturday morning for all athletes who are yet to do it. 

Open WOD 13.5

4 minute AMRAP of:

15 Thrusters 45/30kg

15 Chest to bar Pull-ups

*4 minute bonus for every 90 reps (3 rounds) completed.

Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

Please watch the movement standards