CrossFit 42 South

Archive for July, 2013

Thursday the 1st August 2013

Wednesday, July 31st, 2013

I know this may be a “boring” WOD but it’s a test and it’s just got to be done.

For those athletes testing their max squat tomorrow you will do this on Saturday. You are still expected to come in today and work on mobility and get yourself ready to go tomorrow.



2km row for time


*The goal is to crush this. The last few weeks we have had rowing in the middle of the WOD. Today I want you to set a new PR on your 2km row as you are doing it fresh and not under fatigue from previous movements.



Finisher (2minutes after finishing your row)

3 minute ME double unders


Wednesday the 31st July 2013

Tuesday, July 30th, 2013


20 thrusters 40/30kg

400m run

20 thrusters

400m run

20 thrusters

400m run

HAHA.. For those who don't know the guy on the bottom is Lucas Parker and he won the clean and jerk lader with 161kg… 


Tuesday the 30th July 2013

Monday, July 29th, 2013


5 rounds for time of:

20 KBS 32/24kg

15 box jumps 24/20”


Additional Work

Clean and jerk 1rm

Incase you haven't seen here are your podium finishers for the 2013 CrossFit games…. 


Monday the 29th July 2013

Sunday, July 28th, 2013


Those athletes who have completed smolov well done. It has been a tough cycle and now we need to back of a bit. You will follow the programming up until Wednesday then you will rest on Thursday and Friday. This will ensure you are ready to test for a new 1rm on Saturday. If you are unable to come in on Saturday or would rather do it on Friday then you are welcome to do so.

If you are testing on Friday do the 1rm before the conditioning. If you are testing on Saturday do Fridays workout after maxing out.

You must still show up on Thursday and Friday to get in some skill work, active recovery work and mobility. You will not do it at home and you don’t want to let the cob webs build up.


Now to those who aren’t doing smolov. You guys have been awesome as well. I have seen everyone (who shows up) progress in leaps and bounds. You should all be very proud of what you have done.


All in all I’m a very proud coach. Thanks crew



Back Squat


*Heavier then last time (those athletes who have done smolov do not do this today)



12minute AMRAP of:

12 pull ups

9 hang power snatch 40/30kg


Additional Work

Snatch 1rm




Saturday the 27th July 2013

Friday, July 26th, 2013

Open box at 10am
Catch up wods or additional work

additional work
Smolov week 3 day 4 (last session)
6×3 @ 92.5%

1rm snatch
1rm clean and jerk

Catch up wod on one you missed during the week

funny read.
CrossFitters dating guide

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Friday the 26th July 2013

Thursday, July 25th, 2013



Strict pull ups

Ring dips

Box jumps 30/24”


Optional Finisher
1.6km run AQAP

Additional Work

Smolov week 3 day 3

5×5 @ 87.5%


*Heavier then last time

More event announcments plus some new equipment.. 
I want the Pig


Thursday the 25th July 2013

Wednesday, July 24th, 2013

Those athletes doing smolov please come in and do mobility work today. Do this WOD on Saturday.

Also Thursdays have been very quite, please lets try to pick up the attendance.



50 KBS 24/16kg

1km Row

50 KBS 24/16kg


Wednesday the 24th July 2013

Tuesday, July 23rd, 2013


Deadlift 5rm

*Heavier then last week by 2.5-5kg



3 rounds for time of:

15 thrusters 50/35kg

15 toes 2 bar

15 burpees


Additional Work

1- Smolov week 3 day 2

4×7 @ 82.5%

Screen Shot 2013-07-23 at 1.13.55 PM
CrossFit Games guide… Also now add Wednesday for the pool/bar muscle up WOD and half marathon row plus 2000m row. Love the CrossFit games….. 
For more info check out


Tuesday the 23rd July 2013

Monday, July 22nd, 2013



1rm Power clean



EMOM for 10 minutes

3 power cleans @ 80% of max

30 double unders


Additional Work

Pendlay row


*Heavier then last time


Monday the 22nd July 2013

Sunday, July 21st, 2013


Back squat 3×5

*Heavier then last week



15minute AMRAP of:

3 snatches 60/40kg

3 pull ups

6 snatches 60/40kg

6 pull ups

9 snatches 60/40kg

9 pull ups


Keep going up in 3s through out this workout. Score will be the total amount of reps completed.

Also these are SNATCHES not power snatches. If you are unable to snatch you can power snatch into an ohs.


Additional Work

This will be the last week of what has been a brutal squatting cycle. Next week we will deload and then test on the Friday.


Smolov week 3 day 1 (instead of 3×5)

3×9 @ 77.5%

Some ideas that may help releive some back tightness you may get… 


Saturday the 20th July 2013

Friday, July 19th, 2013

Open box 10am
Come in and do something you missed during the week

Additional Work

Smolov week 2 day 4
6×3 @ 90%

Then hit some weightlifting
Max snatch for day
Max clean and jerk for day

Then Thursday conditioning work

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Friday the 19th July 2013

Thursday, July 18th, 2013


12 minute AMRAP of:

5 muscle ups

50 double unders


Option B

5 c2b pull ups

5 ring dips

50 double unders

(scale as needed still)


Rest 5 minutes MAX



3minute AMRAP of:

Power clean and jerks 60/40kg


*If you can do Grace in under 3 minutes upscale to 70/50kg


Additional Work

Option A

Smolov Week 2 day 3

5×5 @ 85%


Option B (those not doing smolov but wanting to squat more)



*Add 2.5kg from Monday


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Thursday the 18th July 2013

Wednesday, July 17th, 2013


50 OH plate lunge 20/15kg

1000m Row

50 OH plate lunge 20/15kg

Screen Shot 2013-07-17 at 1.53.32 PM
This makes me sad…. I'll be wishing him a speedy recovery and he will win the games next year. Has not had a good run but will be back better then before

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Wednesday the 17th July 2013

Tuesday, July 16th, 2013


(Those squatting do that instead of DL)

1- Deadlift 5rm

*Add 2.5-5kg from last week


2A 3×5 Pendlay Rows -heavier then last week

2B- 3×5 Push Press -heavier then last week



3x 2minute plank holds

rest 1minute between efforts


Additional Work

Smolov Week 2 day 2 (instead of DL)

4×7 @ 80%


12minute to find a 3rm power clean & push jerk (T&G)


What do you think?



Tuesday the 16th of July 2013

Monday, July 15th, 2013

043 (2)?


12 minute AMRAP of:

5 OHS 60/40kg

10 box jumps 30/24”

Additional Work

3 position Snatch (floor, hang, hi hang)

5×1 (do this instead of deadlift 5rm)




Monday the 15th July 2013

Sunday, July 14th, 2013




Back squats


*Add 2.5kg from last week



20min AMRAP of:

5 c2b pull ups

10 burpees

15 wall balls 9/7kg


Additional Work

Smolov week 2 day 1 (instead of 3×5)

3×9 @ 75%


Extra snatching later in the week…

Love Mikko, he's so cool


Saturday the 13th July 2013

Friday, July 12th, 2013

Open BOX


Come in and do a catch up WOD or if you are doing Smolov please do the following:


Additional Work

Smolov week 1 day 4

6×3 @ 85%


15minute to find a 1rm Snatch

15minutes to find a 1rm Clean and jerk


Conditioning work geared to your weakness. Talk to a coach. (This is aimed at those athletes wanting to compete)

Trolling AGAIN…. Love this stuff….


Friday the 12th July 2013

Thursday, July 11th, 2013

For those athltes who are doing Smolov I ask that you get in tomorrow for open box to get your squats done. We will also have some extra additional work that can be done. 

Conditioning (everyone)

Part A-

21-15-9 of:


Strict Pull ups

*Scale HSPU with strict KB press or BB press (heavy as possible) and pull ups with band


Rest around 3-5min between A and B


Part B-

3minute AMRAP of:

Power snatch 60/40kg

*If you can do Isabel in 3min or less upscale to 70/50kg


Additional Work (try get squats done first today)

Option A-

Smolov week 1 day 3

Back squat

5×5 @ 80%


Option B-

Back squat 3×5

*2.5kg heavier then Monday


Then mobilise like a BOSS



Thursday the 11th July 2013

Wednesday, July 10th, 2013

Those athletes doing smolov you will not do the daily WOD. Use today as either a catch up on the additional work you have missed during the week or if you completed everything so far come in and work on mobility. Don’t just stay at home because you have done all the work. I promise you’ll need the mobility work and possibly some skill work.



Tabata row for max calories

Rest 2minutes


Tabata shuttle sprints (10m up, 10m back)


Rest 2minutes


Tabata Jumping lunges for total reps


*score is total cals/total shuttles/total lunges.

Every 10m shuttle = 1rep

WOW.. Don't even talk about his no reps because I'm sure if he has to he could lock out easily.. He's better then everyone so he wins


Wednesday the 10th July 2013

Tuesday, July 9th, 2013
Just for a bit of a laugh. (Thanks to Morgan for posting this on the FB page)
10 Good Reasons Why Women Should Stay Away from Weights:

1. You might break a nail.

2. You could even bruise a male ego or two.

3. You’ll eat properly and still be able to lose fat. Work of the devil!

4. You’ll look more like an athlete and less like a runway model. Skeletal is sexy, right?

5. You’ll be able to lift heavy things without asking a man for help, thus upsetting the balance of the universe.

6. You will be seen in public without high heels.

7. You’ll grunt, sweat and feel sore. So unladylike!

8. You’ll be proud of your pert bum instead of being self conscious about it like a normal woman.

9. You’ll be more active and confident instead of sitting around looking pretty. What are you, some kind of feminist?

10. You’ll be stronger, leaner and sexier – and we all know where that can lead!


Strength (not for those doing smolov. You will squat here instead)

Deadlift 5rm

*Start around 75% of you new max and add 2.5-5kg each week


Conditioning (Everyone)

3 rounds for total time of:

20 wall balls 9/7kg

10 power clean 70/50kg (T&G as much as possible. Don’t just get lazy and drop it)

Rest 60 seconds


Additional Work

Smolov week 1 day 2 (do this instead of DL 5RM)

4×7 @ 75%


12 minutes to find 3rm Power snatch

*Try to get in at least 3-5 heavy sets

nutrition guide
Pretty much sums it up really… Make a few tweeks depending on how much how hard you are training. I personally eat rice, potatos, sweet potatos etc. I also train for 1.5-2 hours a day 5 days a week. Eat carbs according to your training needs. If you rest eat meat and veggies if you train add in some carbs. 
If you would like to orgainse a catch up to talk about nutrition geared to your goals whether that be performance, fat loss, muscle gain etc please just ask 🙂