CrossFit 42 South

Archive for November, 2013

Friday the 8th November 2013

Thursday, November 7th, 2013

New class time. Friday 5.30pm

Starting from today we will have 5.30pm classes for you to attend. We have noticed a growth in the arvo classes and would appreciate it if you could train in the quiter times when possible like 3.30 and 5.30pm. The 4.30pm class can get out of hand sometime. Anyway 5.30pm starting on Fridays from today (Friday the 8th November)


Must read – "A call to standards for coaches, owners and athletes"

This is why I may seem annoying sometimes about meeting the movements standards, doing things the way they need to be done, scaling when needed, why we re do movements week after week and why a blaber on and on about what I expect from each and everyone of you on each workout… 


Strength

Take 15mins to find a 20rm Back squat

*HEAVIER THEN LAST WEEK!

 

Conditioning/Strength

(A) “Fran”

21-15-9 of:

Thursters 42.5kg

Pull ups*

 

Rest 5minutes then….

 

(B) Build up to a 1rm back squat

 

Additional Work

(A) Push Press 3×5

*Heavier then last week

 

(B) Also practice your handstands. Either holds, toes and toes against wall, walking etc. Note your experience

MW19101324 [800x600]
You're not seedy at all Alif….. 

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Thursday the 7th November 2013

Wednesday, November 6th, 2013

Training CrossFit vs training CrossFit as a sport

Weightlifting

Power snatch+hang power snatch+OHS

7×1+1+3

*This means you will do a power snatch followed by a hang power snatch then do 3 overhead squats. Build up to the heaviest you can do for the day

 

Conditioning

Row 1km

Rest 30 seconds

Run 1km

*All out effort on row then dig deep in the run.

 

Additional work

Power clean+hang power clean

5×1+3

*Build up to the heaviest you can for the day

 
MSD BB Logo 062013 BLUE

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Wednesday the 6th November 2013

Tuesday, November 5th, 2013

Strength

(A) Press 3×5

*Heavier then last week

 

(B) Deadlift 10rm

*Build up to something heavy but maintain perfect form like you would during a WOD.

 

Conditioning

EMOM for 12 minutes

Odd- 15 burpees

Even- 15 KBS 32/24kg

 

Additional Work

(A) 4x500m rows @ 90% – rest 2min

*Faster then last week

 

(B) 3x ME strict ring dips

 
Lower body mobility……… 

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Tuesday the 5th November 2013

Monday, November 4th, 2013

Strength

Tempo back squat 3×5 – rest 2min

*3 second lower, fast up and repeat

Heavier then last week

 

Conditioning

4 rounds for time of:

20 wall balls UB*

ME UB C2B pull ups

*If you break do 7 burpees.

 

Score is total time+total C2B pull ups

 

 

Additional work

(A) Hi hang snatch

3rm

*Goal is to go heavier then last 3rm Hi hang

 

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Monday the 4th November 2013

Sunday, November 3rd, 2013

The box will be closed today due to the public holiday, however I'll be in training at some stages throughout the day so keep an eye on Facebook. 

Normal classes back tomorrow (Tuesday)

Hope you are all enjoying the long weekend. 


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The friendliest dude in the box also got his first muscle ups on the weekend. Bar and rings…. Keep being a bad ass brotha… 

Saturday the 2nd November 2013

Sunday, November 3rd, 2013

Open box 10am

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