CrossFit 42 South

Archive for April, 2014

WOD: Thursday the 1st May 2014

Wednesday, April 30th, 2014


How the hell is it May already? WOW is all I can say…. 


GPP

Weightlifting

Hang snatch

3-3-3-3-3

 

Conditioning

20min AMRAP of:

100m farmer carry 2×24/16kg

20m burpee broad jumps

10m HS walk

500m row

*If you can’t HS, don’t even try walking. You should be able to kick up into a handstand with ease. If you can’t HS spend 30secs upside down as a scaling option. 


COMP

Same as above but no snatching… Also hit the conditioning at a lower intensity. Treat it as active recovery/skill work. 


 

Very interesting. Are athletes really getting better, faster, stronger??? 

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WOD: Wednesday the 30th April 2014

Tuesday, April 29th, 2014


Few things today…. 

1) Thank you to everyone who done the Joshy WOD and who donated. I can personally say he was a much better bloke then a workout. Man it was tough. The whole community getting together like that is just simply amazing. All of you are a part of the coolest, most bad ass community on Earth. 

2) I want to make a note that every single member at CrossFit MSD is fucking awesome and I want nothing more then to see you all keep improving and becoming the best you can be. So in saying that, I hope everyone knows that If they need some time to talk about their goals, give feedback (good or bad), need help with nutrition etc I'm here for you beyond the WOD. You guys are paying a money for a service and I want to make sure we deliver on that for you. So please, ask for help. I'm happy to catch up out of training if that's what's needed. Send me a message/email or talk to me at the box and we will organise a time to catch up. This goes for EVERYONE…….


GPP

 

Weightlifting

Power cleans

3-3-3-3-3

*Build each set, not touch and go

 

Conditioning

For time:

800m run

5 power cleans @ 85% of your best 3

625m

5 power cleans

400m run

5 power cleans

200m run

5 power cleans


 

Comp

Strength

A) Back squats 5×5 @ 80%

 

B) snatch grip push press + OHS

3+3 build to max with no misses

 

 

Conditioning

In 18min

6min ME cal row

Then in the remaining time establish a 1rm clean and jerk.

 

Score is the total cals + weight = total

e.g you row 120 cals and clean and jerk 110kg your total score is 230. So to get a good score you can’t fluff the row. If you do, then you aren’t doing the training right. I want to see what you can get under fatigue.
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WOD: Tuesday the 29th April 2014

Monday, April 28th, 2014


Today we do this workout in the memory of Josh Simpson. I only met him a few times but he was a really nice guy and I look forward to pushing my body as hard as possible for him. 

This workout has been created to help raise funds for his wife, Amanda Simpson, and their unborn baby. 

Get on to this link and dontate please http://www.gofundme.com/7yvt9g 

No matter how big or small your donation will really be appreicated. Please do not forget to contribute. 

I want to see as many faces at the gym as possible for this please….. 


GPP and Comp (comp, please try and do B) 

Strength

Press 3×5

 

Conditioning

“Joshy A”

4 rounds for time of:

28 back squats 45/30kg

3 wall climbs

14 T2B

workout starts with 32 burpees

 

or…

 

“Joshy B”

32min AMRAP of:

28 KBS 32/24kg

3 muscle ups

14 thrusters 32.5/22.5kg


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WOD: Monday the 28th April 2014

Sunday, April 27th, 2014


Tomorrow we will be doing the "Joshy" workout to help raise money for Amanda Simpsons unborn baby. We ask that all athletes donate. No matter how big or small. You can donate via this link http://www.gofundme.com/7yvt9g

Also, they have set up a pretty cool auction to also help raise money. Check it out here on Facebook 


GPP

Strength

Back squats 3×5

2.5kg heavier then last week

 

Conditioning

Tabata double unders for max reps

 

-rest :20

 

Tabata OH plate lunges 25/15kg

 

-rest :20

 

Tabata box jumps 24/20”

 

-rest :20

 

Tabata hollow rocks for quality

 

Score is the total DU’s/lunges/box jumps and the hollow rocks must be done perfectly, but, just because this isn’t scored doesn’t mean you don’t have to do it well


Competition

Strength

A) Back squats 3×10 @ 70% of your 1rm not 5rm like I said last week.

 

 

Weightlifting/strength

A) Hang snatch

2-2-2-2-2

*Aim to go heavier then the previous weeks 3s

 

B1) Snatch first pull 3×5 – rest :30

 

B2) Weighted pull ups 3×5 – rest 1:00

 

*Try to go heavier on first pulls and weighted pull ups if possible. Form is the most important thing on the first pulls. Add small amounts of weight on the weighted pull ups.

 

Conditioning

300 double unders for time

*Every :30 stop and do 4 burpees

 

Just wanted to share my dog Logan (right) playing with a friend (Chase) Nathan's dog. Logan had a blast and this made me and Liso smile big time. I know this has nothing to do with anything CrossFit but who cares…. 

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Open Box: Saturday the 26th April 2014

Friday, April 25th, 2014

Open box at 10am

Catch up WOD or…. (This is a must for comp athletes if you can make it please)

Strength

Back squat 8×3 @ 80%

 

Weightlifting

Snatch build up to a heavy single

*No more then 3 misses

 

Clean and jerk up to a heavy single

*No more then 3 misses

 

Start at 50% on both lifts and build in 2.5-5kg jumps.  Just try get some good heavy sets in

 

Conditioning

6 rounds for time and total reps of:

Row 500m

ME strict pull ups + ME kipping c2b pull ups

 

*Try to maintain the fastest pace possible on the row without your pacing dropping of to much. Think your 2km pace.


 

One of the coolest pics I've seen on the interwebs…. 

 
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Anzac Day: The box will be closed today

Thursday, April 24th, 2014

The gym will be closed today but I'll be heading in at some stage to train. Keep an eye on Facebook if you would like to come in 🙂


Practice your gymnastic skills over the weekend. Kick up into a handstand and practice… 

also, check this out http://theoutlawway.com/category/connectivity/ This is the Outlaw way Connectivity A.K.A get awesome at your gymnastic movements. It's all about build positional strength which will help you in all your gymnastic work. Muscle ups, HSPU, T2B, pull ups, C2B etc….. 

 

 

WOD: Thursday the 24th April 2014

Wednesday, April 23rd, 2014


GPP

Strength

Back squat 3×5

*Add 2.5kg from last session

 

Conditioning

50 wall balls 9/7kg

40 KBS 32/24kg

30 t2b

20 box jumps 30”

10 muscle ups

 

*Scale muscle ups with 3×5 of c2b pull ups and ring dips/push ups and alternate between the both


 

Competition

Strength

Back squat 5×5 @ 75%

 

Weightlifting

Hang clean

3-3-3-3-3

*Start heavy and build

 

Conditioning

50 wall balls 9/7kg

40 KBS 32/24kg

30 t2b

20 box jumps 30”

10 muscle ups


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So very true… 

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WOD: Wednesday the 23rd April 2014

Tuesday, April 22nd, 2014


GPP

Strength

Press 3×5

*Adding 1kg to last session

 

Conditioning

EMOM for 16min

Odd- ME wall climbs in 40sec

Even- 15 burpees


Competition

Strength

Press 3×5

*Adding 1kg to last session

 

Push press 3-3-3

*Start heavier then last weeks last set of 5 and build

 

Weightlifting

2-2-2-2-2 Jerks from racks

*Try start with the weight you used on your 3rd or 4th set on last weeks 3s and build up from there. Goal is to go heavier

 

Conditioning

EMOM for 16min

Odd- ME wall climbs in 40sec

Even- 15 burpees 

 

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WOD: Tuesday the 22nd April 2014

Monday, April 21st, 2014


Hope everyone has had an awesome rest over the long weekend. You should all be in today and ready to crush your workout. 


GPP

Strength

A1) Back squat 3×5 – rest :30

*Add 2.5kg to last session

 

A2) 3×5 weighted pull ups –rest 1:00

 

Conditioning

3 rounds for time of:

400m run

30 wall balls 9/7kg

 

Competition

Strength

Back squat 3×10 @ 65% of your 1rm

 

Weightlifting/strength

A) Hang snatch 5×3 –rest 1:00

*Heavier then last week while still maintaining good form

B1) Strict weighted pull ups 3×5 – rest :45 secs

B2) 3×5 snatch first pull 105-110% (3 sec pause at then knee) – rest 1:00

*Heavy put perfect form

 

Conditioning

7min AMRAP of:

4 c2b pull ups

12/10 cal row

8 c2b pull ups

12/10 cal row

12 c2b pull ups

12/10 cal row

16 c3b pull ups

12/10 cal row

etc…

 

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WOD: Thursday the 17th April 2014

Wednesday, April 16th, 2014


The box will be closed over the Easter break and we will be back Tuesday the 22nd. Check the timetable we have posted

Secondly, the floor is getting fixed tomorrow so if you would like to do some extra heavy lifting before the weekend come in the morning. The workout has been created in a way that we can take it outside so the floor doesn't get walked all over. 


GPP and Comp

conditioning

3 rounds for time of:

30 burpees

30 KBS 24/16kg

Run 800m

 

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WOD: Wednesday the 16th April 2014

Tuesday, April 15th, 2014


GPP

Strength

Deadlift

5x 55%

5x 65%

5x 75%

*Goal will be to add 2.5-5kg to these % each week for as long as possible. The last set is your true working set. The others are more of a warm up but should be treated the same as the heavier set

 

Conditioning

Buy in- 100 double unders

Then 21-15-9 of:

Pistols

Box jumps 24/20”

Buy out – 100 double unders

 

Midline

Tabata hollow holds


Competition

Strength/Weightlifting

A) Power clean 1rm

 

B) 1rm Front squat

 

Conditioning

A) 4min AMRAP of Power cleans @ 90% of A

 

-Rest 3min

 

B) Buy in- 100 double unders

Then 21-15-9 of:

Pistols

Box jumps 24/20”

Buy out – 100 double unders

 

Midline

Tabata hollow holds


So cool

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WOD: Tuesday the 15th April 2014

Monday, April 14th, 2014


Ok, so I forgot to mention yesterday that we will be trialing a "competition" programming. Basically, if you have the ability to make a little more time on your hands and you train 5 days a week EVERY WEEK, you RXD most workouts and you are wanting to compete in the sport of CrossFit and you really want to improve then this is for you. 

You are expected to actually post your results on the website. Yes, you will log in, enter your name and say everything that you done and how you felt etc. This is the best way I can track the progress. If I don't see you guys posting then I'll can it. 

The regular class workouts will be as normal which is basically GPP (General Physical Preparedness). The goal of this it to get you fitter, stronger and better then you are now. If you are wanting to make the switch and you're unsure, talk to Maso. 

Last thing on the Competition programming. There is more work so please get in early and make a start. We shouldn't have to hang around to forever o'clock so you can finish the work. Get in and get it done please. 


General Physical Preparedness (GPP)

Strength

Press 3×5 @ 70% of last weeks 1rm

 

*  Goal will be to add 1kg a week to each pressing session for as long as possible

 

Conditioning

30-20-10

push ups (done perfect)

t2b


Competition

Strength

Press 3×5 @ 70%

*Goal will be to add 1kg a week to each pressing session for as long as possible

 

Push press 5-5-5

*Just build up as heavy, heavier, heaviest but leave a little in the tank to add more weight over the coming weeks. We are looking for a larger amount of weight moved over the 15 reps total each week. 80-85-90kg week 1. 85, 87.5, 90kg week 2 is more weight then week 1. Even though the last set wasn’t more you moved more total weight

 

Weightlifting

Jerk from racks 5×3 (build across each set)

*Similar to above but if you are really feeling it today get after it.

 

Conditioning

30-20-10

ring dips

t2b

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WOD: Monday the 14th April 2014

Sunday, April 13th, 2014

Free Trial Class at 5:30pm


Strength

Back squats 3×5 @ 70%

*You’ll squat 2x a week over the next 3 months. Try to add 2.5kg to each session for as long as you can. When it starts to get pretty heavy just add 2.5kg for the week and hit that new weight twice before adding the following week. When you can’t add more weight and get the reps done talk to me and I’ll tell you your next step.

 

WOD

5 rounds for time and total reps of:

Run 400m

ME strict pull ups + ME kipping pull ups


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On the 29th April all classes will be doing this WOD for Josh. He done the Open with us for a few weeks before his life was sadley taken. He was a great guy and we will be sure to give it everything we have when we do this WOD. 

We will ask that you bring a donation with you on the day. This donation will be to help his wife Amanda and their unborn baby. 

Feel free to share this around and get everyone and anyone you know on board…  (more…)

Open Box: Saturday the 12th April 2014

Friday, April 11th, 2014

Open box at 10am. Come along and do a catch up WOD, work on extra skills etc… 


Shout out to Meg, who deadlifted 100kg this morning. What a bad ass dude. You have been training with us for a while now but the last 4 months or so you have been training really REALLY awesome. You're there most days and this is what happens. 

I wanted a video but she got scared and didn't pull it. I turn away for a second and the bar is coming off the floor like it had foam weights on it. Well done dude. BAD ASS

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For those who don't know meg this is her on the left doing an awesome job on 14.5. Keep in mind she kept telling me that she hates thrusters and she can't do them well blah blah lol. She done awesome. 

Be sure to keep this training up. Very proud. 

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WOD: Friday the 11th April 2014

Thursday, April 10th, 2014

Strength

Deadlift 1rm

 

Conditioning

“Fight gone bad”

3 rounds of:

1min ME Wall balls 9/7kg

1min ME Sumo Deadlift High Pulls 35/25kg

1min ME box jumps 20”

1min ME push press

1min ME row for cals

1min rest

 

Score is the total reps after 3 rounds.

 

Additional work

1xME set of UB muscle ups

*If you have muscle ups but can’t AMRAP a set AMRAP 1min. Scale with jumping or band if needed.

 

Additional work (get in early please)

A) Bench press 1rm

 

B) AMRAP bench press @ 85% of A

 


 
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WOD: Thursday the 10th April 2014

Thursday, April 10th, 2014


Late post. Sorry guys….. 


Partner WOD

Partner 1 AMRAPs double unders while partner 2 does a 200m farmer carry 24/16kg

 

Repeat 5 rounds each for time and total reps.

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Wednesday the 9th April 2014

Tuesday, April 8th, 2014


Always remember that training should be fun. Even when you just can't seem to get the tech right on the complicated lifts like the snatch and clean and jerk you just keep smiling and try to have fun. Even if you are a good lifter and you have a bad day, just take it on the chin, move on and learn from the mistakes. It will only make you better. Lifting weights is fun. Getting out of breath is fun (for me anyway lol). Being fit is fun and at the end of the day that's what we are trying to do for you. Get you fit so you can have fun with anything else you do with your self. So while training make it fun. Sing, dance, laugh and never forget to smile and just talk some shit with your fellow team mates at the box. 


 

Weightlifting

Snatch 1rm

 

Clean and jerk 1rm

 

*For newer athletes still working on technique for so then going heavy get some working sets in. 5×3 snatch and clean and jerk and a challenging weight but no misses. 

 

Conditioning

1.6km run

 
Finisher (lol) Kidding. Or am I? If you can do this as pretty I'll buy you a beer 🙂

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WOD: Tuesday the 8th April 2014

Monday, April 7th, 2014

Strength

1rm weighted pull up

*If you don’t have weighted try your first strict and if you get that do an AMRAP set. If you are on a band try use the smallest band possible that allows for 2-5 HARD reps.

 

Conditioning

“Cindy”

AMRAP 20 of:

5 Pull ups

10 Push ups

15 Squats

 

*Be very VERY particular on doing all the movements as perfect as possible. Chin OVER the bar, chest to floor and absolute no worming. Hips to not touch the floor on a push up. Squat to depth and stand all the way up please.

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WOD: Monday the 7th April 2014

Sunday, April 6th, 2014

Strength

A) Back squat 1rm

 

B) Press 1rm

 

C) AMRAP back squats @ 85% of A

 

D) AMRAP press @ 85% of B

Conditioning Additional work

Row 2km


 

 

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Open box: Saturday the 5th April 2014

Saturday, April 5th, 2014

Open box 10am
Come in and do a catch up wod, get some extra work in etc

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