CrossFit 42 South

Archive for December, 2013

Tuesday the 24th December 2013

Tuesday, December 24th, 2013

Open box 10am

Come in and get your last WOD in before Christmas…. 



Monday the 23rd December 2013

Sunday, December 22nd, 2013


Take 10minutes to find a 3rm hang clean thrusters




1km row

50 thrusters 20kg

30 pull ups


-rest 2min


50 burpees


Score is Jackie time then burpee time



Saturday the 21st December 2013

Sunday, December 22nd, 2013

Open box 10am


Friday the 20th December 2013

Thursday, December 19th, 2013


Open WOD 13.1

17 minute AMRAP of:

40 Burpees 

30 Snatch 35/20kg 

30 Burpees

30 Snatch 62.5/35kg 

20 Burpees

30 Snatch 75/45 kg 

10 burpees

Max rep Snatch 95/55kg

*You’ll advance as far as possible in 17min. For those who done the open this year there is no scaling option. For those who are a bit newer or feel that they need to scale, please do so. We will scale the loads to suit your ability



Thursday the 19th December 2013

Wednesday, December 18th, 2013


Pendlay rows




5x400m run –rest 2:00


Score is the fastest and slowest times



(A) 15-25 L pull ups in as few sets as possible

*Scaling option- 3 seconds lower. Use bands if needed (no band for L pull ups)


(B) 2minutes of Plank holds
*if this is easy, add some weight



Wednesday the 18th December 2013

Tuesday, December 17th, 2013


Front squat 1rm



EMOM for 15 minutes

1- 20 wall balls 9/7kg

2- 15 kettlebell swings 24/16kg  

3- 10 box jumps 24/20”

*Alternate from 1,2,3 until the 15min is up.


Additional work

3x1km rows – rest 2:30

*Slightly faster then last weeks 1km efforts



Tuesday the 17th December 2013

Monday, December 16th, 2013

Dylan Atkinson – Power Athlete A.K.A "The Mass" Check his page out here



Press 3×5

*Heavier then last week



Power clean (t&g)


*Between sets, do 3 wall climbs

*Build up on each set. Start heavy-ish and build up to something heavy for the day


Additional work

Jerk 5×2 (building up) – rest 1:00

*2 jerks then you can drop it

Exciting to see her back!



Monday the 16th December 2013

Sunday, December 15th, 2013


Pause back squats 3×5 (3 secs at the bottom)

*Last week hitting this. Want to be really pushing it this week



15min AMRAP of:

ME UB strict tempo chin ups (3 sec chin over bar)

50 double unders

400m run

*Score is the total chins/total time


Additional work

Hang snatch 5×2 (building up) – rest 1:00

*Start around 70% of your max snatch and build up from there

So, we got Logan. He is sooooo cool. He will have visits at the box, but we will have to ease him into it. You will all get to see him. Lisa and I are so proud and happy 🙂



P.S: I'll try to not post about Logan all the time lol… 


Saturday the 14th December 2013

Friday, December 13th, 2013

Open box 10am


This is a cool episode. You should pick up a few good tips 


Friday the 13th December 2013

Thursday, December 12th, 2013

Today is the day I go to pick up my little puppy.. He will be at the box on Saturday. Expect to see plenty of him around as well 🙂

This is Logan when he was 6 weeks old… I'm sure I have shown EVERYONE but, needed to share one last time…. 

photo 1












Back squat 10rm

*Last week on this. Be sure to go for gold



3 rounds for time of:

15 c2b pull ups

200m run

12 hang power cleans 70/50kg

9 shoulder 2 overhead 70/50kg

200m run


Additonal work

5×3 turkish get ups –rest :30 between arms

*2 UB reps on one side before moving onto the other side.



Thursday the 12th December 2013

Wednesday, December 11th, 2013


Pendlay rows (3 sec pause on chest)


*Slightly heavier then last week if you can maintain perfect form.



3 rounds for time of:

30 Kettlebell swings 24/16kg

20 KB goblet lunges 24/16kg

50 double unders

This is my Reflect and Acknowledge comment. Just wanted to share it with everyone.

Screen Shot 2013-12-11 at 1.42.25 PM


Wednesday the 11th December 2013

Tuesday, December 10th, 2013

American Council on Exercise study: CrossFit Works!


Pause Front squat 5-4-3-2-1 – rest 1:30-2:00

*3 seconds at the bottom of each squat. The goal today Is to move more weight OVERALL then last week. Even if you can’t go heavier on the single, just be sure to start heavier and you’ll move more weight




30 power clean and jerks 60/40kg


Additional work

1km row 

-Rest 2:30

500m row

-Rest 2:00

1km row


*Try to keep the 1lm rows the same pace and the 500m row faster by 3-5 seconds. Try to be 1-2 seconds faster on the 1km rows then base the 500m of this. 

Has nothing to do with CrossFit. I just found this funny and wanted to share 


Tuesday the 10th December 2013

Monday, December 9th, 2013

Sorry this post has uploaded later then normal. I scheduled it for the 11th at 5pm instead of the 10th lol. 


Press 3×5




“Death by burpee”

1 burpee on first min, 2 burpees on the second min, 3 burpee on the third min. Continue this until you can no longer complete any more burpees


Score is the last completed round


Strength finisher

3xME strict tempo chin ups – rest 1:00

*Fast up, 3 seconds chin over bar, 3 second lower then repeat


Addiitonal work

Clean + Low hang clean+ push press + jerk


*You’ll do the clean, then a low hang clean, push press then hit the jerk. Goal is to nail the jerk under fatigue


Monday the 9th December 2013

Sunday, December 8th, 2013


Pause Back squats 3×5 (3 sec pause at the bottom)

*Heavier then last week. Will do this one more time next week.




5 rounds for time of:

400m run

15 OHS 42.5/30kg


Additional work

Snatch+Low hang snatch


*Start heavy-ish and build

Saturday the 7th December 2013

Friday, December 6th, 2013

Open box 10am. 


Box Christmas Party on tonight at 6.30pm… Bring food for a bbq or bring some takeaway or have tea before coming down. Bring some drinks and have some fun.. 


Now, this video is bad ass….. 


Attendance reports for November 2013

Friday, December 6th, 2013

There were 20 programmed WOD's in November. Well done to those who hit 100%.

Attendance November Normal Attendance November Percentage


Friday the 6th December 2013

Thursday, December 5th, 2013

10 common mistakes CrossFitters make



Back squat 10rm

*Heavier then last week. You will have one more crack at this next week



20min AMRAP of:

10 power cleans 80/55kg

10 c2b pull ups

10 push ups (hand release)

200m run


Additional work

Push press 3×5 

*Start at 70-75% of your max from last week and re-build back up. Goal is to build back up to a weight greater then your last 3×5



Reflect and Acknowledge 2013…

Thursday, December 5th, 2013

Firstly, thanks to CrossFit 42south for this idea. They have been using it on their website for a few years now and I think it's a brilliant idea. 

Neuroscience research provides evidence that behavior that gets rewarded gets repeated. In this, the season of giving we invite you to share on our wall of acknowledgment. Acknowledgment assists the strengthening of positive neural pathways for both the giver and the receiver.

1. Take a moment to reflect over the past year and post publicly your thanks to a training buddy or a congratulations for an inspiring moment you have witnessed someone go through at the box.

2. Take another moment to acknowledge yourself privately, what have been your top three wins this year in regard to training? Acknowledgment of self is a skill that must be practiced every day to be able to genuinely acknowledge others.

3. Alternatively you might like to go up to that coach, training buddy or partner left at home looking after the kids while you’re at the box and let them know specifically what they do that you really appreciate.

4. Make a commitment to turn up the volume on acknowledgment of self and others in your world in 2014 and enjoy reaping the positive results.

Post your acknowledgments to comments. 

Thursday the 5th December 2013

Wednesday, December 4th, 2013


For time complete the following:


UB Wall balls 9/7kg

box jumps 24/20"

Row 750m 

*Every time you break on the wall balls add 10 extra to be done before the row. E.g you brake once in every set that's an extra 30 wall balls to be done at the end of the 30-20-10 before the row. These wall balls don't have to be UB. 

Broken foot and still no excusses for Shelly. You are one bad ass dude


Wednesday the 4th December 2013

Tuesday, December 3rd, 2013


(A) Pause Front squats (3seconds at bottom)


*Build up on each set.


(B1) Pendlay rows


*3 second pause on the chest


(B2) 3x ME UB t2b

*Goal is for linked reps if possible


Additional work

2x 1km rows – rest 2:30

*Slightly less rest then the last few weeks. Focus on a pace that is a few seconds faster again