CrossFit 42 South

Archive for May, 2013

Thursday the 9th May 2013

Wednesday, May 8th, 2013

Strength

Back squat

20rm

*Go as heavy as possible. You’ll be surprised on how heavy you can go if you push yourself.

 

Finisher

1000m row for time

 

Additional Work (do after finisher)

Turkish get ups

5×5

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Must say it's good to have you and Meegs back into training Slayer. Keep it up man, been going well over the last few weeks.

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Wednesday the 8th May 2013

Tuesday, May 7th, 2013

BBG

Snatch

2-2-2-2-2-2-2

*Straight after each sprint 200m. Be sure to make it a sprint and not a jog. Hold yourself accountable to get the work done properly. Rest after the 200m run before your next set.

 

Midline

5xME of L sits

Rest 30 seconds

 

Additional Work (try to get done after snatch and before midline)

Pendlay rows

3×8

*Go lighter then last week and be sure form is perfect as always

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Posted this a while ago but thought I needed to post it back up. When it seems like you may be going backwards remember that success isn't just a neat linear line going upwards. Sometime you have to go back to go forward. As long as you're constantly trying to go forward, push more weight, move faster you'll improve in the long run. Just look back to when you first started training with us to now. You have come a long way. Keep that desire to become better all the time and you will….. 

P.S yes I know my spelling may be shonky from time to time, ah well. 🙂

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Tuesday the 7th May 2013

Monday, May 6th, 2013

Conditioning

Part A-

4 cycles for max reps of:

1minute ring dips

1minute rest

 

Part B-

5 rounds for time of:

5 UB Deadlifts (heavy)

15 sit ups

30 double unders 

 

Finisher

Row 50 calories AQAP

 

Score for the day is total reps/time/time

 

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

Strict Press

3×5 heavier then last time by 1-2kg

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Monday the 6th May 2013

Sunday, May 5th, 2013

Strength

Back squats

5×3

*Heavier then last weeks triples. No tempo today so get after it

 

Conditioning

12minute AMRAP of:

10 pistols

15 Pull ups

20 KB swing 32/24

 

Additional Work (to be done before or after strength if time allows)

EMOM for 7minutes 2 hang clean and jerk

*2 cleans then 1 jerk. Pick a heavy weight but something that you won’t be missing.

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Why anyone would smoke is beyond me… Well done to all those athletes who have given up since training with us. If you are a smoker STOP NOW.. It's just plain and simply the dumbest thing in the world

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Saturday the 4th May 2013

Friday, May 3rd, 2013

Open box 10am

Use this time for a catch up wod on something you have missed during the week.

additional work
3×5 bench press
Heavier then last week

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Friday the 3rd May 2013

Thursday, May 2nd, 2013

Conditioning/midline

5 rounds of:

100m KB farmer carries (pick own weight, heavy as possible)

30 second side plank

100m KB farmer carries

30 second side plank

100m KB farmer carries

45second Front plank

*This is not for time but aim to get carries done as fast as possible and goal is UB on plank holds

 

Additional Work

5×3 RDL’s (aim to get done before conditioning)

*5% heavier then last week

Some good lifting. You all should be watching these guys lift. They upload videos regularly 

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Thursday the 2nd May 2013

Wednesday, May 1st, 2013

Strength

Front squats

10-10-10

*Heavy as possible, build up each set if you wish

 

Conditioning

For time:

30 power cleans 60/40kg

20 HSPU

15 power cleans 60/40kg

10 HSPU

*scaling options for HSPU is 1 ab mat only or strict press at a challenging weight 

 

Additional Work

3×8 weighted pull ups (get done after conditioning)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*If you can’t do weighted, strict is fine or even use a band if you need it. Reps don’t have to be UB but keep it to no more then 1 break

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Remember how cool the last box party was? DJ Stoney's set up, great night

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Wednesday the 1st May 2013

Wednesday, May 1st, 2013

Sorry for this post coming up later then normal. Didn't have my computer on me last night 

BBG

Clean

1rm

*Go for the heaviest possible clean you can manage. Get after it


Conditioning

Tabata row for calories

Rest 30 seconds

Tabata burpees

*Score is total reps in each tabata e.g. 60,50


Additional Work

Pendlay rows

5×5

*Focus on keeping the back nice and flat and avoid hitching/jerking. Keep the movement as strict as possible

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