CrossFit 42 South

Archive for October, 2013

Friday the 1st November 2013

Thursday, October 31st, 2013


(A) 15 minutes to find a 20rm back squat


(B) 3x ME strict pull ups (chin all the way over, no chicken necking)



10-8-6-4-2 of:

HSPU (scale with 1 ab mat only other wise HR push ups)

Box jump 30/24”

200m run (done after each set of HSPU and BJ)


Additional Work (

Push press – rest 60-90seconds


*Heavier then last week



Thursday the 31st October 2013

Wednesday, October 30th, 2013


10 rounds for time of:

25 double unders

5 deadlifts 125/85kg

Before it happend


Wednesday the 30th October 2013

Tuesday, October 29th, 2013

Firstly a reminder that Monday is a public holiday so the box will be closed and back to normal class times on Tuesday. I will be training at some stage so when I am in I'll facebook it. 

Thank you, CrossFit

Good article on how CrossFit has helped weightlifting



(A1) Snatch – rest 1min


*Gradually add weight on each set.


(A2) 7x 5-10 UB Toes 2 Bar

*Do the max amount of reps you can manage based on your skill level. Be sure to push yourself.


Score is lightest-heaviest snatch and total T2B completed.


Additional Work

4x 500m row @ 90% of ME

Rest 2min

*Goal is to keep the times consistent. Each effort should feel like work but just shy of your max PR pace.

MW19101342 [800x600]
Whos that massive bloke in the back lol…. Brucey did crush this WOD by the way.. 


Tuesday the 29th October 2013

Monday, October 28th, 2013


Strict press 3×5

*Heavier then last week


5 rounds for time of:

15 burpees

400m run


Additional work

(A) 2 position clean then jerk (floor, knee)


*Build up on each set


(B) 3x ME strict ring dips

MW19101363 [800x600]


Monday the 28th October 2013

Sunday, October 27th, 2013


(A1) Tempo Back squat 3×5 – rest 1min

*3 seconds down, fast up, repeat


(A2) ME UB C2B pull ups – rest 1min

*Scale with band if needed





Wall ball*

Box jump

KBS 24/16kg*

*If you break, run 200m.


Additional work

Hi-hang snatch

5×2 @ last weeks hi hang snatch 3rm


Some of the PR's Saturday morning

And lastly Stag pulling a 230kg Deadlift about a month ago.. Probably good for 330kg now



Saturday the 26th October 2013

Saturday, October 26th, 2013

Open box 10am


Friday the 25th October 2013

Thursday, October 24th, 2013

Common faults in the clean

^^^ Great read if you want to improve your clean and set a new PR

I've talked about this with a few athletes before but read this quick article and watch the video at the end then come talk to me on working on improving your mistakes so we can see you clean a house… 


For time complete the following:

1,000m row

then 3 rounds of:

10 power clean and jerks 60/40

10 push ups (HR)

10 pull ups


Additional work

(A) Push press


*Same as strict press earlier in the week, find a challenging weight and build on it over the coming weeks


(B) Work on handstand walking, handstand holds etc. Practice a few kipping HSPU as well. Have some fun upside down.

I remember this.. Farmer carry day a few weeks back. These ladies killed it in the morning in the PISSING DOWN RAIN.. Then for the arvo crew, sunshine.. Well done guys.


Thursday the 24th October 2013

Wednesday, October 23rd, 2013

Top 5 ways Fascia Matters to Athletes

Good read ^^^^^


Take 10 minutes to find 1rm power snatch



4 rounds for time of:

15 UB wall balls 9/7kg

800m runs

Rest 1min

*If you break on the WB you’ll have to start again. Scale if you must.




Wednesday the 23rd October 2013

Tuesday, October 22nd, 2013

 (A) Power clean 1rm


(B) For time complete

30 power cleans cleans @ 80% of A


(C) 3x ME UB toes 2 bar


Additional Work

Snatch deadlifts


*Add weight each set. Go as heavy as possible but ensure form is perfect


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Tuesday the 22nd October 2013

Monday, October 21st, 2013




*Heavier then last time



EMOM for 12minutes for max weight moved

5 thrusters (pick own weight)

5 burpees

*Your score will be the total weight moved on the thrusters. For the round to count you must compete all the burpees in that round. Go as heavy as you can go while being sure you make all the rounds. You can adjust weight as you go if needed just be sure to record that down so you know when you do the math at the end.


Additional work

3xME strict ring dips

*Use bands if needed.


Monday the 21st October 2013

Sunday, October 20th, 2013



3min AMRAP of:

Back squat 100/70kg (off racks)

*If your 5rm is less then this scale. If you 5rm is larger then this then do it as rx’d

Rest 3min


3min AMRAP of:

Strict pull ups

*If you can do more then 30 in 3 sets then add weight. Pick a weight that will still allow you to get a few reps in

-Rest 3min


3min AMRAP of:

Double unders



Additional work

3rm Hi hang snatch

*Try use the weight you done for a double last week if possible

Awesome weekend down Hobart. Thanks to all those who come down to support our amazing athletes… 

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Saturday the 19th October 2013

Friday, October 18th, 2013

Reminder that the box is closed today due to the Throwdown. 

Athletes competing are:

Bek, Michelle, Joc, Nikki, Dani, Kelsey, Ty, G, Aaron, Alif and Stag… 

Good luck to these athletes…. Be sure to wish them all luck 🙂

You can view live scores HERE

Also a massive shout our to Wils and Snoop as they are heading to Melbourne to complete their level one in CrossFit. Also be sure to wish these boys luck today. They will also be expected to do Fran and they should both come home with a sub 3min time lol… 

Good luck lads…. 


Friday the 18th October 2013

Thursday, October 17th, 2013

Firstly congrats to Sparra. His wife had their second child Thursday morning. It's a healthy baby girl. Those who train in the mornings all know Sparra as the guy who rocks up with no shoes on and half dressed as he is always running late. He also rocks cool accounting shirts like "Accountants Rock" written in PUNK ROCK style text. 

Anyway, best wishes mate from all of us here at CFMSD…. 

P.S Sparra was also the athlte of the month once 🙂

Now, there is no set workout programmed today due to closing up early for the Throwdown in Hobart. There will be open gym time from 5.30am-7.30am and again at 10-11am. Come in and do a catch up WOD or something you have been wanting to hit for a while… 




















Just a few weeks back home from an epic holiday and already CRUSHING it again…. (It's rollsy if you cant tell)

Thursday the 17th October 2013

Wednesday, October 16th, 2013

Photos from the mini comp last weekend will be upload to facebook tomorrow morning before noon for your veiwing… 🙂



21-15-9 of:

Back squat 70/50kg (no racks)

Push ups (hand release)

Sit ups



Run 1250m (2 laps of the box)



Wednesday the 16th October 2013

Tuesday, October 15th, 2013

Reminder that the box will be closed on Friday after the 10am session and will re open as normal Monday morning. The morning session on Friday will run as an open gym time. We will not program a workout so just come in and either do a catch up WOD or talk to a coach on what you should do. 


Front squat 3rm

*Heavier then last week if possible. Don’t lose sleep if you don’t.



3 rounds for time of:

50 KBS 24/16kg

100 double unders


Additional work

4xME strict pull ups/chin ups

*If you have more then 40 total add weight. Alternate sets between PU and CU. You will do 2 of each.



Tuesday the 15th October 2013

Monday, October 14th, 2013


5 sets of the following complex:

1 power clean, 1 hang power clean, 1 push jerk

*UB on the complex

*Score is lightest and heaviest after 5 sets



Open WOD 12.1

7min max burpees

*Burpees must be done to a target 6” above reach


Additional work

3×5 press

*Heavier then last week

Steph is actually a body length from the floor right now.


Monday the 14th October 2013

Sunday, October 13th, 2013

Thank you again to all those who took part in the mini comp on the weekend, you guys made every thing run smoothly and awesomely….

For those who are competing this weekend down in Hobart I suggest you train today and Tuesday and really back it off from Wednesday and have Thursday and Friday off. If you are unsure how to go about this week please talk to me.


Back squat


*For those newbies keep working the 3×5



21-15-9 of:

OHS 60/40kg*

C2b pull ups

*Every time you break do 5 burpees. A break will count when the bar leaves the OH position


Additional Work

2rm hi hang snatch


Saturday the 12th October 2013

Friday, October 11th, 2013

Mini in house comp at 8.30am… Get in at 8.15 to start warming up..

The workouts will be released on the morning. All workouts and results will be posted up on the website like normal workouts… 

You will partner up and judge  each. There will be a min change over time from heats in each workout. There will be 2 heats, Partner A WODs, partner B judges then they switch then we will move into the next WOD….


Open BOX 10am as normal and will run to 11am this morning. If you wish to come in early during the mini comp and watch and play around you can, just make sure you aren’t in the way 🙂

SPOT ON…. Don't get to caught up when things go sour. Smile, have fun and move on. Being able to train is a privilege. I used to get caught up when I have bad training day, be bummed for the rest of the day etc, but it's just not worth it. CHILL OUT…. 


Friday the 11th October 2013

Thursday, October 10th, 2013

For those who missed this article I posted on Facebook yesterday… 

3 recovery tools for athletes 

Those athletes who are doing the mini comp tomorrow it’s encouraged you only do the strength and additional work today. If you trained yesterday you could even take today as a full rest day. If you didn’t train yesterday go by how you are feeling as to whether or not you’ll do all the work prescribed today.


Back squat

5rm or 3rm

*Heavier then last time



5 rounds for time of:

5 wall climbs

10 toes 2 bar

15 goblet squats 24/16kg

200m run


Additional Work



*Use the same weight for all 3 sets. Choose a weight you can add over the coming weeks

ant ohs


Thursday the 10th October 2013

Wednesday, October 9th, 2013


1,000m row

then 5 rounds of:

10 box jumps 24/20"

20 KBS 24/16kg


CrossFit/strength training vs eating less to be skinny… (more…)