CrossFit 42 South

Archive for May, 2013

Saturday the 1st of June 2013

Friday, May 31st, 2013

Open box at 10am

Come in and do a catch up WOD on somthing you have missed during the week. 

If you have done all the work this week do some extra work but be sure to ask the coach.

 

Additional Work

Bench Press 3×5

*Heavier then last week

Friday the 31st May 2013

Thursday, May 30th, 2013

Strength

Deadlift 1rm

Conditioning

6minute AMRAP of:

Wall balls 9/7kg

*every time you break 5 burpees

*If you get to 150 @rxd before time is up you can stop. 

 

score is total wall balls completed

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Thursday the 30th May 2013

Thursday, May 30th, 2013

Strength

1rm Press

1rm Push Press

 

3xME Strict pull ups

 

Finisher

Mobility like a Mother Trucker

 

 

025

 

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Wednesday the 29th May 2013

Tuesday, May 28th, 2013

Compare to last time HERE

BBG

Clean and jerk 1rm

Conditioning

“Grace”

30 power clean and jerks 60/40kg


Staying back on the snatch. Some tips from Cal Strength


 

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Tuesday the 28th May 2013

Monday, May 27th, 2013

Compare to last time here http://crossfitmsd.com.au/monday-the-8th-april-2013/

Strength

Back Squat 1rm

 

Conditioning

“Helen”

3 rounds for time of:

400m run

21 KB swings 24/16kg

12 pull ups


Coach Glenn Pendlay talking about weightlifting and CrossFit HERE

 

 

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Monday the 27th May 2013

Sunday, May 26th, 2013

This is day 1 of our testing week. Compare to last time here 

http://crossfitmsd.com.au/tuesday-the-9th-april-2013/


BBG

Snatch 1rm

Conditioning

“Isabel”

30 power snatches 60/40kg 


Conditioning is a sham

This is a great read^^^^^^ 

This is why I am trying to get everyone stronger…. 

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Saturday the 25th May 2013

Saturday, May 25th, 2013

Open box 10am

Come in and do a catch up WOD or work on something else you need to work on

Cavemen-Elephant-Hunt

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Friday the 24th May 2013

Thursday, May 23rd, 2013

Strength

Spend 10minutes to find a 1rm weighted strict pull up

*For those who don’t have a weighted pull up work on strict pull ups or use band if you must

Conditioning

10-1 descending ladder for time of:

Hang power clean 85/60kg

Pull ups

Additional Work

Work on mobility. Testing week next week so start to get your body feeling fresh

 

P1040629 

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Thursday the 23rd May 2013

Wednesday, May 22nd, 2013

Conditioning/strength

EMOM for 8minutes

3 thrusters (no racks, heavy as possible)

5 burpees

*Score is the lightest and heaviest weight as well as fastest and slowest times

 

Additional Work

EMOM for 10 minutes

5 HSPU (strict for as much as possible)

 
another BAD ASS MOTHER TRUCKER.. CT Fletcher. I think this was the video that made this guy popular in the fitness world?? Cool watch anyway

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Wednesday the 22nd May 2013

Tuesday, May 21st, 2013

Conditioning

10-8-6-4-2 then back up from 2 of:

KB swings 24/16kg

Between each set 20m shuttle sprint (10m up, 10m back)

*You’ll start with 10KB swings then do the shuttle, 8 KB then shuttle, 6 KB etc until you get to 2 then start from 2 back up to 10.

*Shuttle sprints all 4 points must touch over the line hands and feet

Then with no rest accumulate 3 minutes in a plank hold.

 

Additional Work (get done before conditioning if possible. I’d like as many people to practice this even if you haven’t been doing additional work prior)

3rm Hang power snatch

 
 

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Tuesday the 21st May 2013

Monday, May 20th, 2013

Strength

Push Press

2-2-2-2-2

*Use last weeks 5rm as your starting weight in these working sets

 

Conditioning

EMOM for 12minutes

8 hand release push ups

20 double unders

 

Additional Work

Spend 10-15minutes working on your clean and jerk. Build up to 90% MAX and try to get in 3 good made lifts at this weight

 
This guy is one bad ass mother trucker…. It's not how we train but this guy is awesome. What's your excuse why you don't train? 

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Monday the 20th May 2013

Sunday, May 19th, 2013

This week we will be doing less volume in training to allow for everyone to recover as next week we will be testing again.

For those athletes who still want to do more met cons because you feel like you haven’t got a good workout in feel free to do so.

 

Strength

Back squat

2-2-2-2-2

*try to go heavier then last week

Between each set perform ME strict pull ups

 

Conditioning

5×1 Gasser

*1 gasser will be a 50m up and back sprint twice which total 200m

 

Additional work

Spend 10-15minutes working on your snatch. Build up to 90% MAX and try to get in 3 good made lifts at this weight.

 
Perfect Squat from baby
This is how you should all be squatting….. 

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Saturday the 18th May 2013

Friday, May 17th, 2013

Open box at 10am

come in and do a catch up WOD on something you have missed during the week or to get a bit of extra training in.

 

Additional Work (ask the coach when the best time is to do this work if you are doing a catch up WOD so nothing interfers) 

Snatch 1rm

Bench Press 3×5

*heavier then last time

rock looking small

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Rock is a beast of a man but next to Barkely and Shaq he looks so small lol.. 

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Friday the 17th May 2013

Thursday, May 16th, 2013

Strength

5rm Push press

Conditioning

30-20-10

Wall balls 9/7kg

Push Press 60/40kg

Run 800m done after each set so 3 runs in total

Additional Work (try to get done before conditioning if possible)

3RM power clean TNG

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Just to go along with al the horsing around stuff… 

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Thursday the 16th May 2013

Wednesday, May 15th, 2013

BBG

EMOM for 10 minutes

3 position snatch

*build up in weight if possible. Score is how many rounds you complete without a miss and the lowest and highest weight made.

*If you miss a lift you have the remainder of the time to make it before the next round starts

 

Conditioning

Tabata bottom to bottom squats for total reps

Tabata double unders for total reps

*score is total reps of each tabata

 

Additional Work

Practice handstand walking or handstand holds if you can’t walk

P1040610

Maso getting ready for open WOD 13.1 

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Wednesday the 15th May 2013

Tuesday, May 14th, 2013

Strength

Back squat

20rm

*Heavier then last week

 

Conditioning

For time

50 calorie row

50 sit ups

50 KB swings 32/24kg
*challenge is to go UB on KBswings. Every time you break pay a 500m row at the end

additional work
3xME strict pull ups
*3 sec pause at the top

 

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Tuesday the 14th May 2013

Monday, May 13th, 2013

Conditioning

5 rounds for time and load

5 clean and jerks (heavy as possible)

10 lateral over the bar burpees

*Full cleans as always unless stated otherwise

*Score will be total time and the weight used

Skill/midline

4x ME ring dips (scale with band or static holds)

rest 1-2min between sets

Additional Work (get done before all the work today)

Strict press 3×5

*Heavier then last week by 1-2kg

IMG_9960

 

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Monday the 13th May 2013

Sunday, May 12th, 2013

Strength

Back squat

2-2-2-2-2

Between each set do 5-10 strict pull ups and 10-15 push ups (reps based on your level, scale as needed)

*Score is the lightest and heaviest made lifts e.g. 100-130kg

 

Conditioning

4x200m run with 20/15kg plate

rest 30secs after each round

*Score is the total time from start to finish including the rest breaks

 

Additional Work

EMOM for 7minutes

2 hi hang snatch

20130512-161749.jpg

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Saturday the 11th May 2013

Friday, May 10th, 2013

Open box 10am
Come in and do a catch up WOD from something you have missed in the week.

additional work
Bench press 3×5
*heavier then last week

20130510-195904.jpg (more…)

Friday the 10th May 2013

Thursday, May 9th, 2013

Conditioning

2-4-6-8-10 of:

Power clean and jerk 70/50kg

5 burpees after every set

*so you’ll do 2 PC&J then 5 burpees and finish with 10 PC&J then 5 burpees

 

Finisher

3x ME “noes and toes” Handstand hold

*This is a handstand hold against a wall with you facing the wall. Your nose and toes should be the only body part in contact with the wall. As always scaling options will be provided

 

Additional Work (try to get done before conditioning)

EMOM for 7minutes

3 hang snatch

060

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