CrossFit 42 South

Archive for July, 2013

Tuesday the 9th July 2013

Monday, July 8th, 2013


clean + hang clean + 1 jerk
*start heavy and build up if you can. Try to have no more then 1-2 misses today. The goal is to get in good quality heavy reps, not go for a max and fail

Buy in- 7 muscle ups
75 burpees
Buy out- 7 muscle ups

Option B
Sub 10 c2b pull ups and 10 ring dips for muscle up. Scale those movements as needed

Additional Work
1a- Push Press 3×5
1b- Pendlay row 3×5

Rest 45 seconds between movements. Do A then B and repeat until all sets are done.

This is Aaron post car crash


Monday the 8th July 2013

Sunday, July 7th, 2013

So I have some athletes who really want to be stronger as they understand the importance of being strong for our sport. We have decided that we are going to build up the squat over the next 4 weeks using a Russian squat cycle called Smolov Jr. I have done this cycle myself and have made some great gains. It’s hard and you need to make sure you are 100% committed to your training, recovery and nutrition other wise you will not survive. For those athletes wanting to do this program please ask me as this is NOT FOR EVERYONE. If you are doing this program be sure to read the “additional work” first as some days you will have something different to do instead of the daily WOD. Also I’ll need you to be able to commit yourself to training on a Saturday, as we will squat Mon, Wed, Fri and Sat. If you can’t commit to this then please don’t do it. You’ll also be expected to get in to training as early as possible to make a start on the extra work at hand.

Now for everyone else who isn’t ready for Smolov but still wants to get stronger there will be squatting 2 times a week still. Every Monday we will all squat then Friday there will be the option for you to squat again. Then for those who don’t really care about strength and just want to train just follow as normal. Don’t look to the “additional work” as there will still be enough strength work in the normal programming. If you don’t like doing the strength work we do please understand that it’s important in becoming fitter as strength is a part of our fitness. It will also help you in achieving more RXDs in a WOD.

As always if you have any questions please talk to Maso….


Strength (everyone not doing smolov)

Back squat

3×5 start at 75% of your new 1rm and add 2.5-5kg every week


Conditioning (everyone)

21-15-9 of:

OHS 40/30kg

KBS 32/24kg


Additional Work (squats done with everyone else then weightlifting get done before if you have time or at the end)

Snatch + 3 behind the neck push press



Smolov Jr week 1 day 1 (instead of 3×5)

Back squats

3×9 @ 70%

HAHAHAHA this is great… 


Saturday the 6th July 2013

Sunday, July 7th, 2013

Open box 10am

Sorry for not posting this early… The results are in this post 🙂



Friday the 5th July 2013

Thursday, July 4th, 2013


Deadlift 1rm



6minute AMRAP of:

Wall balls 9/7kg

*Every time you break complete 5 burpees. Score is the total amount of Wall balls completed


To be good at CrossFit you need to be strong. There is no way around it. You want to crush a WOD like Grace or Isabel rxd in 3minutes or less you want to be able to clean & jerk and snatch a lot more then 60/40kg. Also increasing the squat will help in improving EVERYTHING… 

Just have a look at the averages of the CrossFit Games athltes



Thursday the 4th June 2013

Wednesday, July 3rd, 2013


Clean and jerk 1rm




30 power clean and jerks 60/40kg


Wednesday the 3rd July 2013

Tuesday, July 2nd, 2013


1rm Back squat



Instead of Helen we will be testing Fran. We done Fran the week after testing week so it has been a while since doing this WOD last. We will do Helen again but when the weather allows


21-15-9 reps for time of:

Thrusters 42.5/30kg

Pull ups




Tuesday the 2nd July 2013

Monday, July 1st, 2013


1rm snatch




30 power snatches 60/40kg