CrossFit 42 South

Archive for August, 2013

Saturday the 31st August 2013

Friday, August 30th, 2013

Open box at 10am

Come in and do a catch up WOD or some extra work….

Dan Bailey is a MONSTER Fo sure…. 

Friday the 30th August 2013

Thursday, August 29th, 2013

Strength

1) Back squat 5rm

 

2) 4x ME strict pull ups/chin ups

*alternate between pull ups and chin ups. 2x each movement. Score is total reps combined. Try to beat last week. If you done 40+ add weight

 

Conditioning

Double alternating tabata of:

1-     Ring dips*

2-     Ab mat sit ups

*if you don’t have 10 push ups please do push ups for dips. Use orange band max

 

Finisher (done straight after, no rest)

Run 625m (block) as hard as possible.

 

Additional Work

Bench press 1rm

*You can then use this as a guide on where you should start your 3×5’s at. 75% of todays max next week will be a good place to start for those who want to improve their pressing strength.

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Thursday the 29th August 2013

Wednesday, August 28th, 2013

Conditioning

6 rounds for total reps of each of:

45secs ME Row calories

15 seconds rest

45secs ME box jumps 24/20”

15 seconds rest

45secs ME double unders

15 seconds rest

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Wednesday the 28th August 2013

Tuesday, August 27th, 2013

Weightlifting

1-1-1-1-1-1-1 of the following complex:

5 clean deadlifts (perfect form)

3 hang cleans

 

*Start at a heavy but manageable weight and add weight across each set if possible.

 

Additional Work

Front squat

1rm

*We will then use this to give us a starting point for the coming weeks so be sure to record this.

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Don't forget about this comp coming up…. I have linked this picture on the right hand side of the page. Click it to keep up to date with all the news for the comp like how to register etc……. 

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Tuesday the 27th August 2013

Monday, August 26th, 2013

WOD

“The Airforce WOD”

For time:

20 Thrusters

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

 

Men will use a 42.5kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

 

Additional Work (do after main WOD)

6 rounds of:

30 seconds ring support

30 seconds rest

30 seconds active bar hang

30 seconds rest

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Monday the 26th August 2013

Sunday, August 25th, 2013

Strength

Back squat 3×5

*add 2.5kg from last week. Those who tested 1rm’s start at 75% of new max

 

Conditioning

3 rounds for time of:

25 Wall balls 9/7kg

20 KB swings 32/24kg

15 c2b pull ups

 

Additional Work (if possible try to get done first. Get in early if you can)

Hi hang snatch

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

 

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Saturday the 24th August 2013

Friday, August 23rd, 2013

Open box 10am

Come in and do a catch up WOD or to work on something that needs working on….


Article From http://breakingmuscle.com/strength-conditioning/the-athletes-manifesto

The Athlete’s Manifesto

 

I will be ready to workout at the start of the session – I will be on time to my sessions. In fact, I will be early and get myself ready in attire and attitude. I will warm up and mobilizemyself beforehand to the best of my ability. I will go into the start of each session ready to be the best me.

 

I will keep a record of my training, every session – This is my job, not my coach’s. It allows me to gauge my progress and keeps me progressing. It saves me and my coach time and keeps us from guessing what has happened and what is fact. It is up to me to make sure I always know where I have been, so I always know where I need to be.

 

I will be confident – I will be confident in my abilities, but not arrogant about them.

 

I will be humble – There are always things I don’t know. And also plenty of things I don’t know that I don’t know.

 

I will do the work – I will work hard. I will do what is asked of me as best I possibly can. And I will work on my weaknesses in order to be a better athlete and person.

 

I will be courageous – I will encounter leaps of faith almost daily. I will take them with an open mind and a heart full of courage.

 

I will be ambitious – I will push myself day on day, week on week, and year on year. I will push beyond my perceived expectations and limits.

 

I will be open to change – I will be open to new ideas and concepts, whoever they come from, and even if they go against what I currently believe. I may not agree, but I will decide that with an open and considered mind.

 

I will be competitive – But mostly with myself. I will harness my competitive spirit in ways that are healthy, hearty, and contribute to making me a better competitor and a better human being.

 

I will put form first – Before weight, before time, before distance, before anything else. I know that compromising on form is taking a chance on my future. I will train for tomorrow.

 

I will respect my coaches – I know that my coaches do their best each day to bring out my best each day. I will respect and appreciate this and will treat them as such.

 

I will give constructive feedback to my coach – I realize that coaching is a two-way process and will give constructive feedback to my coach in a suitable manner. I appreciate this will help my coach understand me better and help us both improve. I understand that all feedback, both ways, is for our ears and our ears only.

 

I will question all assumptions – I will question all assumptions, respectfully and appropriately. Sometimes this will mean asking questions. Sometimes this will mean reading and researching. It will always mean filtering any and all information through my experience and drawing my own conclusions.

 

I will encourage, and take pride in my peers – I will take just as much pride in the success of my peers as I do in mine, if not more so. When I finish my workout, rather than gloat in my own success or wallow in my own pain, I will encourage others of all abilities, whether teammate or adversary.

 

I will make mistakes and learn from them – I know mistakes are going to happen, both in practice and in competition. I know I will lose sometimes. I will smile, learn, and take it all in my stride.

 

I will be accountable for my own actions – I will be proud of my wins and responsible for my losses. I will act graciously after both.

 

I will be a positive example – Positive words breed positive actions, in me and in others. I will be positive in my words and my actions. I will be the person I want to be.

 

I will be coachable – I will put faith in my coaches. I will commit to all of the above to make sure that I am open and receptive to coaching that is provided to me in good faith and often voluntarily. 

 

I will be committed – I will make a commitment to myself, my teammates, and my coach to be the best I can be. And when I say I will do something, I will do it.

 

I will enjoy myself – Above all, I will commit to having fun, enjoying what I do, and spreading good spirit and good word.

Friday the 23rd August 2013

Thursday, August 22nd, 2013

Strength

1- Deadlift 5rm

 

2- 4xME strict pull ups/chin ups

*Alternate sets between pull up and chin ups. You’ll do 2 sets of each

 

Conditioning

6 rounds for total reps of each movement of:

30 seconds double unders

30 seconds rest

30 seconds ring dips*

30 seconds rest

*Only do dips if you can manage in orange band or less and you have the ability to do 10 good quality push ups.

 

Score will be the total reps of DU’s/dips

 

Additional Work

Clean and jerk

3-3-2-2-1-1

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Thursday the 22nd August 2013

Wednesday, August 21st, 2013

Conditioning

Row 1000m

30 hang power cleans 40/30kg

30 front squats 40/30kg

30 sit ups

20 hang power cleans

20 front squats

20 sit ups

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Tell your friends and family. Remember that every referral you bring who signs up gets you 50% of your next month of training. If you reffer 2 people who sign up in the one month then your next payment is FREE!
 

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Wednesday the 21st August 2013

Tuesday, August 20th, 2013

Conditioning

10min AMRAP of:

10 KBS 32/24kg

10 over the box jumps 30/24”

10 burpees

 

 

Additional Work

Snatch

3-3-2-2-1-1

Add weight in each set. If you miss, re start that set, if you miss again drop the weight.

 

Snatch first pulls (3sec pause on knee)

5×3

pick a weight and stick to it. Around 105% of max snatch and add weight to each session

Some weightlifting for those who want to watch. I encourage you watch as much as possible if you wish to improve as a lifter…. 

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Attendance Reports for June and July 2013

Tuesday, August 20th, 2013

In June there were 19 WODs programmed so 100% attandance is 19 session plus and in the month of July there were 23 WODs programmed. 

Congrats to Jackie, Sjon and Wils who achieved 100% in June and well done to those on 18 sessions also. 

Congrats to Stag, Lucy, Nikki, Wils, Bek, Kylie and Sjon who achieved 100% in July and well done to those in the 20s.  

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You may need to ZOOM in to get a better look. I couldn't make it any bigger for some reason. 

Tuesday the 20th August 2013

Monday, August 19th, 2013

Strength/conditioning

“The Grizzly Bear”

Five attempts at the following compelex. Rest as needed between each complex.

One complex is 7 rounds of:

1 power clean

1 front squat

1 shoulder to overhead

1 back squat

1 shoulder to overhead

 

Pick your start weight and try to go up each on attempt. Starting weight should be heavy but 100% makeable. The bar should only tap the floor before starting the next complex. If you let go of the bar at any point during the seven rounds, it is a failed attempt. You can combine movements. You can do a clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body.?You have 5 attempts – use them wisely!

 

Score is lightest and heaviest weight used

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Monday the 19th August 2013

Sunday, August 18th, 2013

Strength

Back squat

1rm

For those who done smolov do 3×5 @ 75% of your new max

 

WOD

EMOM for 20mins

Odd- 15 wall balls 9/7kg

Even- 10 pull ups

 

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Saturday the 17th August 2013

Friday, August 16th, 2013

We will be looking at doing BBQ's at the box after open gym on Saturdays possibly starting next week so just keep an eye on the website for when we are BBQ and feel free to join in 🙂

 

Open box today at 10am. Come in and do a catch up WOD, work on extra stuff etc….

K Farries is sooooooo coooool. 

Also for those of you who don't know Stag, here he is catching snakes and shit for fun…

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Friday the 16th August 2013

Thursday, August 15th, 2013

Strength

Deadlift 5rm

*add 2.5-5kg from last time

 

WOD

50m Walking lunge 20/15kg plate overhead

30 push ups

50m walking lunge

30 pull ups

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Thursday the 15th August 2013

Wednesday, August 14th, 2013

Tabata row for max distance

Rest 1 min

Tabata wall balls for total reps

Rest 1 min

Tabata KBS 24/16kg for total reps

Score will be distance/reps/reps (more…)

Wednesday the 14th August 2013

Tuesday, August 13th, 2013

WOD

“DT”

5 rounds for time of:

12 deadlifts 70/50kg

9 hang power cleans

6 push jerks

 

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Very sexy Wilson lol. Some of the antics over the weekend (more…)

Tuesday the 13th August 2013

Monday, August 12th, 2013

Weightlifting

2 First pull + hang snatch (pause 3 seconds at knee)

5×2

Note: you will do a first pull, pause, then lower then do another first pull, pause, then you will snatch from the paused position

 

WOD

12minute AMRAP of:

7 hang power snatches 50/35kg

35 double unders

Monday the 12th August 2013

Sunday, August 11th, 2013

Home late, will update early in the morning with some info on the weekend down in Hobart. All our athletes done very well… 

 

Those who competed over the weekend you will rest today. Possibly even tomorrow if you feel you need…. come into the box to hang out and do mobility etc. Well done guys.. 

Strength

Front squat 5rm

 

Conditioning

5 rounds for time of:

10 pull ups

15 burpees

 

Midline

2x 1min side plank ES

rest 30 seconds between each effort 

 

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Friday the 9th August 2013

Thursday, August 8th, 2013

Open box at 5.30am till 7.30am then open box at 10-11am.

We will be closed in the arvo due to the comp in Hobart and then also closed on Saturday. Back on Monday… 

Wishing all our athletes the best of luck..

G, Nikki, Snoop, Jackie

Aaron, Wils, Aryelle, Michelle

Alif, Justin, Dani, Bek

Those are the athletes who are competing… 🙂

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