CrossFit 42 South

Archive for September, 2013

Tuesday the 1st of October 2013

Monday, September 30th, 2013

Strength

Push press

3rm

*Heavier then last weeks 5rm if possible

 

WOD

“Cindy”

20min AMRAP of:

5 pull ups

10 push ups

15 air squats

 

Or (if you have done cindy a few times and can do the following movements)

 

“Mary”

5 HSPU

10 pistols (alternating)

15 pull ups

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Monday the 30th September 2013

Sunday, September 29th, 2013

Attention to all those who wish to compete in the comp in Hobart please register tonight as entry fees go up tomorrow… It's going to be an awesome comp, be sure to get around it…

 

Strength

Back squat

3×3

*Heavier then last week

 

Conditioning

A) 3min of:

10 hang power cleans 70/50kg

In remaining time AMRAP burpees

Rest 2min

 

B) 3min of:

10 hang power cleans 70/50kg

In remaining time AMRAP KBS 24/16kg

Rest 2min

 

C) 3min of:

10 hang power cleans 70/50kg

In remaining time AMRAP double unders

Score is total burpee, KBs, DUs and total
 

Additional work (start early if possible)

A) Build to a max 2 position snatch (floor, hang) in 10 mins

 

B) 8×1 snatch every 45 secs @ max from above

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Friday the 27th September 2013

Thursday, September 26th, 2013

Strength

Back squat

5rm or 3rm

*Heavier then last week. Stick with the 5rm if you are able to add weight and make reps other wise switch to a 3rm if that allows you to add weight from last week

 

Conditioning

21-15-9 of:

Front squats 70/50kg

Burpee

Sit ups

 

Additional work

Weighted strict pull up

5-5-5-5-5

*Start moderate and build up. If you don’t have weighted pull ups do regular strict pull ups. If you need a band use it.

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This is a really old one… LOL. Luis, you still smile while doing pull ups, T2B etc. 

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Thursday the 26th September 2013

Wednesday, September 25th, 2013

Great article talking about nutrition for performance.. Mainly talking about carbs.. http://eatercise.com.au/?p=543

 

WOD

A) 1,000m row for time AHAP

 

B) 10x 100m farmer carry 2×32/24kg

Rest 1min between sets

 

Score is time on the row then fastest and slowest times on farmer carry

*Men will have 32kg KB in each hand and the ladies will have 24kg KB in each hand.

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4 times…. Really? Between you and Tyson, you guys have more pukies then the whole box put together… 

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Wednesday the 25th September 2013

Tuesday, September 24th, 2013

Strength

10 minutes to find a 1rm power clean

 

Strength/conditioning

B) EMOM for 20 minutes

Odd- 5 power cleans (T&G) 75% of above

Even- 8 Toes 2 bar

 

Additional Work

A) Bent over rows

8-8-8-8

*Perfect form. Bar must hit chest on each rep without hitching or jerking it up

 

B) Work on Handstand push ups (strict and kipping). If you don’t have HSPU do some negatives. Kick up, slow control lower, rest then repeat.

P1040658
Best caption to comments…

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Tuesday the 24th September 2013

Monday, September 23rd, 2013

Strength

Push press 5rm

 

Conditioning

“Karen”

For time compete the following:

150 wall balls 9/7kg

 

Additional Work

A) 10 minutes to build up to a max 3 position clean then jerk (hip,knee,floor then jerk)

 

B) 8×1 clean and jerks every minute at the max from above

Fronning Rocking the beard….. 

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Monday the 23rd September 2013

Monday, September 23rd, 2013

Strength

Back squat

3×3

*Heavier then last weeks 3×5. Same weight for all sets but go heavy.

 

Conditioning

“Helen”

3 rounds for time of:

400m run

21 KBS 24/16kg

12 pull ups

 

Additional Work

A) In 10minutes build up to a max 3 position snatch (Hip, knee, floor)

 

B) 8×1 snatch every 45 seconds at the max from above

If you have muscle ups, try working on strict muscle ups. 

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Saturday the 21st September 2013

Friday, September 20th, 2013

Open box 10am

Come in and catch up on things you have missed during the week… 

 

A basic explination of the jerk. Starting with strict press, push press then push jerk. 

 

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Attendance report for August 2013

Friday, September 20th, 2013

Below is last months (Aug) attendance report. 

We had 22 WODs programmed this month. 1 of those days was a short day due to the comp so 100% this month would have been 21 sessions. 

Congratulations to those athletes who achieved this. 

Report Aug (L)

Friday the 20th September 2013

Thursday, September 19th, 2013

Strength

Back squat

5rm

*Heavier then your last 5rm

 

WOD

21-15-9

Toes 2 bar

Push press 60/40kg

Deadlift 60/40kg

 

Additional Work (get in early)

Work on muscle ups for 15minutes

If you have them, make them awesome, If you don’t have them work towards getting them and if you're a long way off getting a muscle up ask yourself what’s missing (technique, strength). If you are really confused ask your coach….

I then expect everyone who wishes to compete in the sport of CrossFit to start practicing these more. Just because we don’t program them often doesn’t mean you shouldn't practice these skill.

As an athlete wishing to compete you should be practicing your MU’s, dips, HSPU, HS walking, bar MU’s, pistols etc. Any advance CrossFit gymnastics should be practiced often, otherwise you will not improve…

 

This is a cool drill to practice your muscle ups

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Thursday the 19th September 2013

Wednesday, September 18th, 2013

If you are on a rest day please come in and do some skill work and mobility, I guarantee you need the skill work and mobility. Everyone does.

If you are not on a rest day, there is no excuse for not showing up. I don’t care if you don’t like running, rowing, skipping or the combination. It may be boring, you may think you’ll lose your gains, but you need to get over it and show up. These days are important. Our strength days are important. You’re a CrossFit athlete, so don’t pick and choose please…..

 

Conditioning

For time compete the following:

Buy in- 500m row AHAP (this will be scored)

Then…

3 rounds of:

Run 625m

75 double unders

 

Score will be your 500m time and your overall time so don’t game the row. Try set a PB on it.

 

20130918-141015.jpg
This is a 12 egg omelette/quiche thingy. It was about 5cm thick and was epic.. Just thought I’d share some of my epic meal times 🙂

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Wednesday the 18th September 2013

Tuesday, September 17th, 2013

ATTENTION!!!

Those athletes wanting to compete at the Throwdown in Hobart on the 19th of October please click the link on the right hand side of the page. You'll have to create a log in and pay online to register your spot…. 

Once you have done this please write your name on the board at the box so I know who is competing

Thanks

Screen Shot 2013-08-26 at 8.24.31 AM

Strength

Build to a tough single in 10 minutes

 

Conditioning

EMOM for 10minute

3 front squats at 70% of above (NO RACKS)

10 box jumps 24/20”

Score is how many rounds you make out of 10 and fastest and slowest times

Additional Work

Build up to the heaviest with good form of the following:

3 Hang power snatch + 3 Snatch balance

 
 
 

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Tuesday the 17th September 2013

Monday, September 16th, 2013

"The Chief"?

5 cycles of the following:

3 min AMRAP of:?

3 power cleans 60/40kg

6 push ups (perfect push ups, no worming crap, please. For the gains, and so you don’t look like a tool)

9 air squats

 

Rest 1 minute.

Score is total round completed

 

Additional Work

A)     build to a max 3 position clean then jerk in 10 minutes (floor, knee, hip then jerk)

 

B)     8×1 clean and jerk every minute at the weight above

 

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Monday the 16th September 2013

Sunday, September 15th, 2013

Strength

Back squat

3×5

*Heavier then last week

 

Conditioning

For time complete the following:

100 KBS 32/24kg

*Every minute 10 burpees. The workout starts with 10 burpees

 

Additional Work (please get in early to hit this before all other work if possible)

A)     Build to a max 3 position snatch (floor, hang, hi-hang) in 8 minutes

B)     10×1 snatch every 45 seconds at the weight used above

Klokov doing CrossFit…. This guy is so cool. An elite weightlifter, and yet, shows the sport of CrossFit some respect. Love it… (more…)

Saturday the 14th September 2013

Friday, September 13th, 2013

Open box at 10am

come in and do a catch up WOD or something you have been wanting to hit

Monday's WOD??

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Friday the 13th September 2013

Thursday, September 12th, 2013

Strength

Back squat 5rm

*adding weight from last week, heavier then 3×5

 

Conditioning

4 rounds for time of:

10 HSPU

15 Front squats 60/40kg

10 strict pull ups

 

Additional Work

5rm clean style deadlift

*Heavier then last week if possible. Perfect form, butt doesn’t rise early. NO STRAPS

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Thursday the 12th September 2013

Wednesday, September 11th, 2013

Conditioning

7 cycles of the following

1min ME row for calories (100% effort on each)

1min rest

1min ME double unders (If you get to 75 stop)

1min rest

*During the rest breaks accumulate 20 seconds in the plank hold

*Score will be total cals/DU's

 

 

 20130910-183047.jpg

For those who missed my wonderful artistic-ness…. This is the running track at the box. If you don't know where to go this will help you out 🙂

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Wednesday the 11th September 2013

Tuesday, September 10th, 2013

 

Strength

Front squat

5×3

*same weight for all sets. Start around 75-80% of max and add weight from there weekly.

 

Weightlifting

Power clean (T&G)

5-5-5-5-5

*Start heavier then last week. If you can finish heavier that’s great, but isn’t important. As long as you start heavier and build up, you’ll move more weight overall which is what I’m after..

 

Additional Work (get in early so you can get a start on the squats then make your way down the list)

3 Power snatch + 3 OHS (T&G)

Build up to a max for this complex in 15minutes

For those who didn't see this on FB. This video really made me laugh hard. I must have some inner Asian? I'll ask Alif but I'm sure I don't.. Anyway this is how you should rest.. "It's more stable" and guys you'll pull the ladies. 

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Tuesday the 10th September 2013

Monday, September 9th, 2013

Skill

In 7minutes find a max distance broad jump

 

Conditioning

3 rounds for time of:

25 burpees

25 box jumps

25 KBS 32/24kg

400m run

 

Additional Work (Get in early and start this first)

Clean and jerk double

*you can drop and re set after your first c&j. build to a tough double. If you miss drop back the weight then rebuild if form allows. 

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Monday the 9th September 2013

Sunday, September 8th, 2013

It's time to test one of our most popular benchmarks today.. Let's see how much you have improved… 

Strength

Back squat 3×5

*Heavier then last week by 2.5kg

 

Conditioning

“Fran”

21-15-9 of:

Thursters 42.5/30kg

Pull ups

 

Additional Work

Snatch with 3 second pause at knee

Build up to a tough double. If you fail go back in weight, smoke it then go back up again. 3 misses max.

MDUSA down in AUS… 

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