CrossFit 42 South

Archive for February, 2014

Open WOD14.1: Saturday the 1st March 2014

Friday, February 28th, 2014

Open WOD 14.1
10min AMRAP of:
30 double unders
15 power snatches 35/25kg

Score is total reps

http://youtu.be/I-E84llY-SY (more…)

Custom Tassie and CFMSD leaderboards

Friday, February 28th, 2014

Tassie leaderboard can be found HERE

 

CFMSD leaderboard can be found HERE

WOD: Friday the 28th February 2014

Thursday, February 27th, 2014

Pre Open poem from The Outlaw Way


Ok, the Open WOD is released tomorrow at 11am. If you are free watch the live announcement to see two games level athletes throwdown against each other. Also be sure to make your self very familiar with the movement standards prior to hitting the workout. 

We will run the classes as normal for Friday, but those athletes who would like to do the Open on Friday arvo that's fine. 

Those who want to do the Open Saturday morning I encourage you rest today (Friday). Try come into the box in the arvo to go over some movement prep and come up with a game plan etc. 

Also, those who are coming on the Saturday we will plan to BBQ after. We will need a BBQ crew as I'll most likley be to busy. I heard Bomma is pretty good.  


Strength

Front squats

3-2-1

 

Conditioning

3 cycles of:

1min ME burpee box jumps 24/20"

1min ME KBS 24/16kg

1min rest

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WOD: Thursday the 27th February 2014

Wednesday, February 26th, 2014

Weightlifting

Power clean 2-2-2

 

Conditioning

Partner WOD

Row 2km

150 wall balls 9/7kg

*One partner working at a time. Beak up reps and distance up however you and your partner wish. 

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Attendance reports

Wednesday, February 26th, 2014

Sorry I have been slack on the attendance reports the last few months. We are now back on track. At the start of every new month we wil have the report of the previous month under the notice board at the box. We now have up December and January and February will be up very soon… 

WOD: Wednesday the 26th February 2014

Tuesday, February 25th, 2014

2 days till the first Open WOD is released…. 

Make sure you are ready. Your food is on, you're sleeping well, managing stress and have everything dialed in. It's just another WOD but for a lot of us (myself included) we will work our selves up way to much. Just have some fun with it. You can only do the best you can…. 


Weightlifting 

1rm snatch in 15mins

1rm Clean and jerk in 15mins

 

Optional conditioning

3x500m rows

-rest 3:00

*Use Mondays 500m pace as a guide. Go at 90% pace and try to keep all 3 rows the same time. divide your time by .9 to workout the 90%. E.g if you rowed a 1:21.8 like some freaks i know (Stag) then he would do the following: 121.8 / .9 = 135.33333 in which I'd be happy with 1:35 pace the whole way. 🙂

WOD: Tuesday the 25th February 2014

Monday, February 24th, 2014

27 people have now signed up for the open… We would love more to sign up. If you have any concerns please ask. 

Just do it…. 

Maybe Danny Broflex needs to persuade you??? A public service announcement. 


Strength

3rm thruster

*Take from the floor. You can and will be encouraged to clean the first rep then drive strong out of the hole into your first thrusters

 

Conditioning

3 rounds for time of:

15 thrusters 45/30kg

15 c2b pull ups

 

Then when you are done go for an easy jog. 2-3 laps of the block. Note this is to be done at an EASY pace but is still a jog. Walk if you truly must (depending on fitness level)

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WOD: Monday the 24th February 2014

Sunday, February 23rd, 2014

The open starts this week.
We will officially run the workouts on Saturday morning and encourage all athlete to attend if possible. The crew fro. Dev are heading over for it so let’s make it an awesome morning. For those who can’t make Saturday don’t stress, you can work out with a coach to get the WOD done from Friday arvo till Monday arvo.

Strength
Back squats 3-2-1
*Go for something if feeling it.

B) 3x 8-15 T2b -rest :30

Conditioning
10min cap:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of:
UB double unders
*after each set the rope must come to a complete stop. All reps need to be UB to move on.

Thanks to OPT for this workout

Finisher
Row 500m for time.

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Open box: Saturday the 22nd February 2014

Friday, February 21st, 2014

Open box 10am
Come in and do a catch up WOD have some fun, work on skills etc. we are 1 week away from the open. Eeeeeeek, get keen!

Please take 30min to watch this. If you love CrossFit this is for you. If you have a friend who isn’t sure CrossFit is the real deal and the athletes aren’t legit have them check this out. AMAZING

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WOD: Friday the 21st February 2014

Thursday, February 20th, 2014

ATTENTION!!

No 10am class tomorrow morning. Thanks 🙂


Weightlifting

3rm snatch T&G

*New kids do 2 hang power snatch + 2-3 OHS. 

 

Conditioning

"Open WOD 11.4"

10min AMRAP of:

60 bar facing burpees

30 Overhead squats 55/40kg

10 muscle ups

*Scale muscle ups with 5x5c2b pull ups, 5 ring dips. Scale this as needed. 

 

 

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WOD: Thursday the 20th February 2014

Wednesday, February 19th, 2014

Conditioning
12min AMRAP of:
10 wall balls
15 t2b
20 wall balls
15 t2b
30 wall balls
15 t2b
40 wall balls
15 t2b
50 wall balls
15 t2b
*Score is total reps or time if completed within 12min

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WOD: Wednesday the 19th February 2014

Tuesday, February 18th, 2014

Conditioning
Open WOD 12.1
10 min AMRAP of:
30 snatches 35/20kg
30 snatches 60/35kg
30 snatches 75/45kg
ME 95/55kg

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WOD: Tuesday the 18th February 2014

Monday, February 17th, 2014

Strength
6 rounds of the following complex:
3x press
3x push press
3x push jerk
*build across sets. Rest 1:00-1:30

Conditioning
3 RFT of:
15 KBS 24/16kg
10 burpees

-rest 5:00

3 RFT of:
15 KBS 24/16kg
10 burpees

*All out effort on both. Hold nothing back, move as fast as possible and work through the lactic burn.
*Score is the two separate times

Notice how his back angle stays consistent throughout the first pull (floor to top of knee). His ass doesn’t come early first. Take note.. This is how he sets up for a good lift. If his ass comes up early the lift will not be as efficient had the ass be kept down and back remained flat. (Same applies for snatch)

Now, look at his feet. Notice how he stays in his heels right until the bar has reached the top of the thigh ( this is important for the snatch also but the bar would be in contact with the hip). This is an ideal position to be in. This means he hasn’t started to pull early and leave the bar In front of him.

Last thing I want you guys it notice today is the bar height. The bar is around belly button height as he starts pulling under. As soon as that bar has started coming up he has made an active effort to pull down under the bar until he is In a position to receive it. He doesn’t wait for the bar to magically get to his shoulders (or overhead if snatching), he’s making an effort to get under that bar with speed. All to often we are to blame our lack of strength for not being able to lift more. But, it’s most likely our inability to get under that bar as fast as possible…

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WOD: Monday the 17th February 2014

Sunday, February 16th, 2014

Strength
(A) 30 back squats for time at last weeks weight
*if you didn’t wear weightlifting shoes last you can’t wear them this week

-rest 1:00

(B) 5min AMRAP of strict c2b pull ups

-rest2:00 before conditioning

Conditioning
4x400m run
Rest 1:00

Score is total time on the clock after your last run including rest breaks.

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Are you starting your day with Nutella?

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Open Box: Saturday the 15th February 2014

Friday, February 14th, 2014

Open box 10am
Try get a sleep in this weekend if possible. That’s where you make all your gainz. Don’t believe me? My boy Logan is now 15kg. He’s gained well over a 1kg each week.
Science!
He sleeps a lot.

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Friday the 14th February 2014

Thursday, February 13th, 2014

Strength

Front squats – rest 2-3min

2-2-2

*Build to something if feeling it. Other wise, keep the sets heavy but manageable.

 

Open Wod 13.3

12min AMRAP of:

150 wall balls 9/7kg 10/9' target

90 double unders

30 muscle ups

 

Additional work

NONE… No one seems to be doing this no more. If you would like to do extra work still please talk to me. I’ll be able to assign you something to do. 


SPEED UNDER THE BAR……..

You here me say "you need to get under that bar faster". Basicaly, you are strong enough to lift more weight but you may be pulling under WAY to slow. I know I need to be faster myself. 

First video is myself snatching. I know I'm nothing special at all and that's what I want you all to see. Im .15 of second behind the snatch video from blocks. That may not sound like much but just watch the videos and you'll see it's worth a lot of kilos and it visually looks WAY FASTER…. 

 

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Thursday the 13th February 2014

Thursday, February 13th, 2014

Conditioning

13 min cap:

Row 2km

30 dead lifts 100/70kg

AMRAP t2b 

*Score is the time at the end of the deadlifts + the amount of t2b completed

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Look at those arms…. WOW. You are so jacked Ty.. 

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WOD: Wednesday the 12th February 2014

Tuesday, February 11th, 2014

Conditioning

"Open WOD 11.1"

10 min AMRAP of:

30 double unders

15 power snatches 35/25kg

 

Additional work

Snatch 3rm t&g 

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WOD: Tuesday the 11th February 2014

Tuesday, February 11th, 2014

Thanks to all the new faces who come along to the trial class last night. I hope you all enjoyed it and look forward to getting you all started into our regular classes. 


Strength

6 rounds of the following complex:

3x press

3x push press

3x push jerk

*build across sets. Rest 1:00. No racks

 

Conditioning

For time:

30 box jumps 24/20"

20 c2b pull ups

20 box jumps 24/20"

15 c2b pull ups

10 box jumps 24/20"

10 c2b pull ups

 

Additional work

4 rounds not for time:

X muscle ups

30 seconds noes and toes HS hold

8 pendlay rows

keep moving, just go from 1 movement to the next. Don't rush, make everything perfect. X= a number just under failure but still a challenge. 

 

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CrossFit Colossus Annual Weightlifting Comp

Monday, February 10th, 2014

Saturday 26th April (day after anzac day).

More detials to come shortly. Save this in your calanders. Get down and get some lifting done. Wils and Sjon went down last year and had a great time. Would be great to have as many people get down there to represent CFMSD.