CrossFit 42 South

Archive for June, 2013

Monday the 1st July 2013

Sunday, June 30th, 2013

The start of another new month. Will have the attendce report up for June sometime this week so keep an eye out for that. 

June was a big month for CFMSD and myself. A lot of new memebrs have joined out crew which is very excting so please make them all feel welcome. Also Lisa and I have moved into our new house which is awesome 🙂

Bring on the new month. Set some goals and get ready to crush it. 

Oh yeah this is a testing week so lets crush some 


UPDATED

We have changed the days around because it seems our floors are still wet from being cleaned on Saturday. 

Strength

Press 1rm

Push Press 1rm

 

3x ME strict pull ups

 

Conditioning

Row 1000m for time

 

Additonal Work

Spend 10-15minutes working on Muscle up skills

 

Dmitry-Klokov-2011-WWC-Barbell-Complex-Snatch-Scream

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Saturday the 29th June 2013

Friday, June 28th, 2013

Open box at 10am. Come in and do a catch up WOD, work on some skills etc. 

Keep in mind this coming week we will be doing a testing week. Trying to set some PBs so make sure you get addequate rest and do all the right recovery things 🙂

 

Friday the 28th June 2013

Thursday, June 27th, 2013

Conditioning

“Nate”

20min AMRAP of:

2 Muscle ups

4 HSPU

8 KB swings 32/24kg

 

*Scaling options for the muscle up will be provided so if you can’t even do a pull up we will scale for you. Same goes for the HSPU

 

Additional Work

3rm  hang clean then jerk

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In other words listen to your coach when they try to correct your form or they tell you to lighten the load because they are not happy with your from. Also if you do have an injury please speak up as we are not mind readers. If you do have a legit injury please talk to us on how to manage it and if we don't know and we tell you to go see someone smarter then us please just do it other wise we will just assume your injury is just to get you out of a WOD like a lazy kid in PE class…. 

 

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Thursday the 27th June 2013

Wednesday, June 26th, 2013
UPDATED DUE TO RAIN
Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double unders
Sit ups
 

Finisher
Work on skills, catch up on something you have missed this week

 
lion king cardio
 
Pretty sure I posted this up before but it's great lol. Yes we are doing a sort of "cardio" today but this is differnt for many reasons. 
1- It's done at a high intensity not a moderate pace for 45min to get the fat burning
2- We don't always do long cardio, we vary it up to make sure we hit differnt parts of our fitness
3- I have the power and I'll program as I please 🙂

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Wednesday the 26th June 2013

Tuesday, June 25th, 2013


I don't have to much to talk about today just the WOD. Although for anyone who cares Lisa and myself have just got keys to our own home so this has made me very happy 🙂


Strength

Pendlay rows (3 sec pause on chest)

5-5-5

 

Conditioning

5 rounds for time of:

10 Pull ups

10 push  ups (hr)

10 Goblet Squats 24/16kg

 

Additional Work

Front squat

2-2-2

*Start heavier then last week

 


032 (3)
 

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Tuesday the 25th June 2013

Monday, June 24th, 2013

Strength

Deadlift 5rm

*Heavier then last week with perfect form

 

WOD

21-15-9 of:

Row Calories

Burpees

 

Rest 1:1 then…

 

50 KB swings 24/16kg for time

*Goal is UB

 

Additional Work

Hang snatch

3rm


 Ok so I'm not the only one with a man crush on Dimitry Klokovurl.jpghttp://outlawcoach.wordpress.com/2013/06/23/130624/

I actually think Lisa may be concered lol…


Ok now onto some serious news read the following:

There will be a "Tasmanian CrossFit Team Challenge" on the 10th of August 2013 down in Hobart at the Derwent Entertainment Centre. 

The teams will be made up of 2 male and 2 female atheltes.

There will be a RXD division as well as a scaled division.

Team will need to be finalised within 2 week

I'm going to leave it up to you guys to work out your teams. Yes winning is important to some but the idea of this comp to to show people what CrossFit is. Only enter if you are 100% certain other wise just come down and have a look. 

More info will be released as I know…

 

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Monday the 24th June 2013

Sunday, June 23rd, 2013

Strength

Back squat

3×2 @ 90%

*No failed reps

 

Conditioning

“Death by Hang clean thruster”

1 hang clean thruster on 1st min, 2 hang clean thrusters on the 2nd min, 3 hang clean thruster on the 3rd min, etc…

 

*Weight used is 60/40kg

*Score is the last completed minute plus any extra reps

 

 

Additional Work

Press

3×2

Heavier then last week but no failing

 

3xME Strict pull ups (3 sec pause at top)

 

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Saturday the 22nd June 2013

Friday, June 21st, 2013

Open box at 10am

Catch up WOD or extra work. Please be sure to talk to the coach so you know what you should be doing today. 

MDUSA and Outlaw athletes lifting together. Also Tom Sorka as the coolest shirt and pants

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Friday the 21st June 2013

Thursday, June 20th, 2013

Strength

Pendlay rows (3 sec pause at the top)

5-5-5

 

Conditioning

“Elizabeth”

21-15-9 reps for time of:

Cleans 60/40kg (full cleans)

Ring Dips

 

For new athletes do Hang cleans (power if flexibility doesn’t allow for a full squat) and push ups unless you are already able to do ring dips

 

Additional Work

Back squat (no pause)

3×3 @ 5kg heavier then Monday if possible

http://www.youtube.com/watch?v=1plItuNnk5o
Imagine what this guy could do if he wasn't a weightlifter and was a CrossFitter. Strength levels are ok I guess. 

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Thursday the 20th June 2013

Wednesday, June 19th, 2013

Conditioning

5x500m row

Rest 2:1

 

Score is fastest and slowest times

 

Skill/Midline

3x ME UB Toes 2 bar

 

Additonal Work

Press 5×3

*heavier then monday if possible

CrossFit MSD REDa
 
T shirt/hoodie logo desgin… Thoughts????? We will get onto making these ASAP if everyone is happy with the design. Shout out to Mitch for the idea and shout out to Julien for making it come to life. 

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Wednesday the 19th June 2013

Tuesday, June 18th, 2013

Strength

Front squats

5-5-3-3

*Try to start your first set where you finished your last set of 3 last week if possible then build up from there

 

WOD

“Death by burpee”

1 burpee on first min, 2 burpees on the second min, 3 burpee on the third min. Continue this until you can no longer complete any more burpees

 

Score is the last completed round

 

Additional Work

1rm 3 position clean then jerk (floor, knee, hip then jerk on last rep)

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I saw this shared on Facebook. Now I know I am biased to strength training but for good reason. Now before anyone has there say about how good running is I just want to say this…. Running is good in small doeses, when we run in an excesive amount there will be more negative effects then postive effects unless you are an edurance athlete you don't need to run everyday for heaps and heaps of Kms. Also in saying that I beleive all runners should be doing a strength program. This doesn't have to be CrossFit but what we do here is a great option as we have a mix of strength and endurance. Anyway I want to say again I am not having a go at running I just don't beleive everyone who is after general health and wellbeing needs to run 5kms a day…. 
Last note strength training makes you awesome…… 🙂

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Tuesday the 18th of June 2013

Monday, June 17th, 2013

Strength

Deadlift 5rm

*Warm up in double or singles and do 1 working set. Heavier then last week by 2.5-5kg

 

3xME Strict Pull ups

*3 second pause at top

 

Conditioning

12 minute AMRAP of:

6 push press 60/40kg

12 Pull ups

 

Additional Work (get done before conditioning)

Strict Press 5×3 @ 85%

LOL

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Monday the 17th June 2013

Sunday, June 16th, 2013

Strength

Back squats (3 sec pause at bottom)

5×3 @ 85%

 

Conditioning

“Nancy”

5 rounds for time of:

400m run

15 OHS 42.5/30kg

 

Additional Work

1rm 3 position snatch (floor, knee, hip)

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Even if you're not a DBZ fan you must still listen to Vegeta. One e.g is when you PB be happy with yourself but then just move on and aim for more. Never become comforatble with where you are at with your training. Always push for more. Once you become comfortable it's over…. 

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Saturday the 15th June 2013

Friday, June 14th, 2013

Open box at 10am 

Catch up WOD, Additional work etc. 

I had a WOD planned that was going to be done today which was meant to get done during the week and couldn't due to the public holiday but I have decided to leave it for next week as I wanted everyone to get a chance at doing it. 

For those athletes who have done all the work this week here is some additional work

Additional Work

Bench Press

3×5

*heavier then last time

Back squat 3×5

*heavier then monday (no pause)

This looks cool

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Friday the 14th of June 2013

Thursday, June 13th, 2013

Conditioning

“Jackie”

1000m row

50 thrusters 20/15kg

30 pull ups

 

Midline

Play around with the ab wheels “evil wheels”

 

Additional Work

1rm 3 position clean (floor, knee, hip)

Havn't watch this one yet but Julie Foucher is pretty darn cool so thought it may be a good watch (and sexy lol) 

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Thursday the 13th June 2013

Wednesday, June 12th, 2013

Strength

Pendlay rows (3 second pause on chest)

5-5-5

 

Conditioning

5 rounds for time of:

10 hang power cleans 60/40

5 push jerks 60/40kg

 

 

Additional Work

Front squats

5-5-5-3-3-3

*Try to start your first set of 5 where you finished your last set of 3 last other week if possible

 
This man is a FREAKING BEAST….. Try a regular behind the neck snatch grip press when you're at the box next and see how hard it is with an empty bar. 

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Attendance analysis for May

Wednesday, June 12th, 2013

Click below to look at the attendance report for May. We had 22 programmed WOD's this month so 22 or more visits would be 100% attendance. To me anything over 15 is still a solid effort. That's an average of 3-4ish sessions per week which should be the minimum. If you know anyone on this list who is laggin behind contact them and see what's hoding them back. Also on a sad note this isn't all our members on this list. As always there are people who just haven't showed up for ever but this is there own problem to sort out. 

Now to achieve 100% this can be done by coming on the Saturdays as well. 

June report will be done at the end of the month…… When we get 10 athletes with 100% attendance in 1 month I'll buy some new cool gear for the box which will be voted by the 10 athletes who attend 100% of the time… 

AttendanceAnalysis Report May 2013

Wednesday the 12th June 2013

Tuesday, June 11th, 2013

Strength

Deadlift 5rm

*As a guide hit it at about 75-80% of your max depending on feel. Save some in the tank as we will add weight next week

 

10x100m Farmer carries

Rest 30 seconds between sets

*This is not for time but give it 100% effort. Try to move as fast as possible in each set.

 

Additional Work (get done first)

1rm 3 position snatch (floor, knee, hip)

IMG_0631
HAHAHAHA

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Tuesday the 11th June 2013

Monday, June 10th, 2013

Hope everyone is well rested from the long weekend. 

Since we are 1 day short of programming this week we will have a WOD that should be done on Saturday morning if you can get there. You can still do your own thing you like to do but you must compelte what's programmed also 🙂


Strength

Pause Back squats (3 seconds pause at the bottom)

3×5 @ 80%

 

Conditioning

21-15-9 

Burpees

Pull ups

 

Additional Work (get done first if possible)

Strict Press 3×5 @ 80%

At the end Fronning's obsession with milk is kinda like G's obsession with milk lol

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Monday the 10th June 2013

Sunday, June 9th, 2013

The box is closed today and normal classes will resume from tomorrow. Get out and some some work in of some sort even if it's just a nice casual walk. Get ready for the rest of the week 🙂