CrossFit 42 South

Archive for May, 2014

Open Box: Saturday the 31st May 2014

Friday, May 30th, 2014


Open box as normal 10am

Come in and do a catch up WOD. Work on skills etc


Comp

Weightlifting

Snatch 1rm in 15min

 

Clean and jerk 1rm in 15min

 

Conditioning/skill

5 rounds for time of:

2 legless rope climbs

15 pistols


https://www.facebook.com/photo.php?v=10152426676828901&set=vb.631843900&type=2&theater

WOD: Friday the 30th May 2014

Thursday, May 29th, 2014


GPP

Strength

Front squat 5rm

*Get after it……

 

Conditioning

3 rounds for time of:

20 wall balls 9/7kg

15 burpee box jumps on and over 24/20”

10 strict pull ups*

*If you can do over 10 then to strict c2b

 


COMP

Strength

A) Back squat 3×5

*Heavier then last session by 2.5kg

 

B1) OHS 4×5 –rest :30

*Take from floor. Build each set. Heavy.

 

B2) 4xME strict ring dips

*If you have 15+ strict dips add a little bit of weight

 

Conditioning

3 rounds for time of:

500m row

7 wall climbs (legit reps)

 


Sometime all you need is a little determination. You may wake up one morning and come up with an excuse as to why you aren't going to train today. Just do it……… 
IMG_0358
 
 
 

(more…)

Thursday the 29th May 2014

Wednesday, May 28th, 2014


Onto nutrition again. Here is a simple picture outlining how to eat. I'll be printing out copies of these for when new members sign on as well as for all current members to take home and put on the fridge. 

I would personally make a few changes here and there depending on your goals etc but this is as simple as it gets. If you would like to know more, please just ask. 

Screen Shot 2014-05-28 at 9.19.19 am

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Try working with someone you normally wouldn't. Make a new friend, talk to someone new. Have fun. Laugh. Don't be a snob. Encourage other athletes. Because, at the end of the day we all have a common goal, be fitter and healthier and become a bad as at the same time…. 

Partner WOD

8min AMRAP of:

Kettlebell swings 24/16kg

*One partner works at a time. Do 10-30 reps each. Max being 30 at one time by an athlete and 10 being the minimum. Work out your game plan as a team

 

 -rest 2min

 

6min AMRAP of:

20m shuttle sprints (10m up, 10m back)

*You do 2x20m (up and back x2) then your partner goes. Same scoring as above. Score is the total distance

 

-rest 2min

 

4min AMRAP of:

20m OH plate Walking lunges 20/10kg

*You go down 10m then back and switch with your partner. Score is total distance.

 

Group mobility session

2 rounds of:

:30 Couch stretch (one side)

:30 Couch stretch (other leg)

-rest :30

:30 Glute stretch (one side)

:30 Glute stretch (other side)

-rest :30

 

(more…)

WOD: Wednesday the 28th May 2014

Tuesday, May 27th, 2014


GPP

Strength

Press 3×5

*Heavier then last time

 

Weightlifting

3rm hang snatch

*If you struggle with the ohs then you’ll spend time building up to a 3rm ohs or just practice getting better at ohs.


 

COMP

Weightlifting

12min to find a 1rm 3 position snatch (floor, hang, hi hang)

 

12min to find a 5rm behind the neck push press

 

Strength

Front squats 5×3

*Start at 80% of your 1rm and slowly add weight each session


20140527-140040-50440703.jpg
(more…)

WOD: Tuesday the 27th May 2014

Monday, May 26th, 2014


GPP

 Strength

Deadlift 5rm

 

Conditioning

10-1 of:

Hang power cleans 60/40kg

Over bar burpees

 

 

 

 

 

 

 

 


COMP

 

Skill/conditioning

4 rounds not for time of:

8-12 UB t2b

10-16 pistols

5 TNG Power snatch (heavy)

*Build each set on the PS. Focus on moving smoothly, breathing and being perfect on all movements.

 

Strength

Deadlift 5rm

 

Conditioning

5 rounds for time of:

300/250m row

12 over the erg burpees

IMG_0337

WOD: Monday the 26th May 2014

Sunday, May 25th, 2014


GPP

 

Strength

Back squat 3×5

*Add 2.5kg to last session if possible. By now, a lot of you should be dropping the weight back and rebuilding.

 

Conditioning

“Jackie”

1km row

50 thrusters 20kg

30 pull ups

 


COMP

 

Strength

A) Back squat 3×5

 

B) Press 3×5

 

C) 4xME strict HSPU

*Scale with 1xab mat or do L sit presses

 

Conditioning

“Jackie”

1km row

50 thrusters 20kg

30 pull ups


This was made by Kalani. Thank you so much dude. It means so much to me. 

10013705_292155494285472_8750144822293559165_n

 

(more…)

Open Box: Saturday the 24th May 2014

Friday, May 23rd, 2014


Open box 10am

come in and do a catch up WOD

or… Try out a regional WOD 🙂


COMP

Hang snatch 1rm

You'll have 3 attempts which need to be done every 2min. 0:00-2:00 lift one, 2:00-4:00 life two then 4:00-6:00 lift 3

*Warm up well then rest 5min before starting on your attempts. You only get 1 lift each 2min block and can't drop back in weight. 

 

Conditioning

Pick a regionals WOD. 🙂

 

(more…)

WOD: Friday the 23rd May 2014

Thursday, May 22nd, 2014


An awesome testimonial from Squirt (Justin)

"Everyone get about crossfit MSD. Roughly 3 Years ago I showed up to pcyc and wondered why you guys were lifting weights in the car park and running laps around the street.. I thought to myself, is this for me? Is this something I could see myself doing? Next thing you know im filling out a waiver form and starting my first ever crossfit wod. 

Never felt so sore in my life! Crossfit has changed my life and I wouldn't be where I am today!

So to anyone who is looking for a good gym to attend crossfit MSD is where it's at! Crossfit MSD offers great 1 on 1 customer service and a friendly environment to work in!
 

And id also like to thank you Mason for getting me to where I am today with my training. Means alot! And consider you one of my closes mates. 

Thanks."


GPP

Strength

Back squat 3×5

*Heavier then last time by 2.5kg

 

Conditioning

40 OH plate lunges 20/10kg

80 wall balls 9/7kg

1,200m run (run 800m + 400m)

 

Midline

3x 1:00 plank holds

-rest :30

PERFECT FORM


COMP

Weightlifting

Power snatch 1rm

 

Strength

A) Front squat 1rm

 

B) EMOM for 10min of:

1 legless rope climb

6 pistols (alternate legs)

 

Conditioning

In 10min

Run 1.6km

Then in the remaining time AMRAP double unders

 

Then roll and stretch your calfs good. Use voodoo bands etc…



 

(more…)

WOD: Thursday the 22nd May 2014

Wednesday, May 21st, 2014

 


GPP

Strength/skills

15min to find a 3rm Overhead squat

*Taken from the floor

 

or….

 

15min to just work on skills and mobility for the overhead squat

 

Conditioning

EMOM for 20min

Odd- 5 strict pull ups

Even- 5 hang power snatch 60/40kg

 


COMP

Rest day


Push ups are such a simple movement, yet they get butchered all the time. Luckly enough at CrossFit MSD we know how to do them properly but sometimes we get lazy/worn out/try to go to fast etc and forget about moving with virtuosity. 

Below is an example of how not to do push ups. Remember that we need to keep the hips, tummy and quads of the floor and squeeze the butt and the abs to remain the midline stabilisation throught the movement. This is much harder I know, but you'll get much stronger.

IMG_0323?

(more…)

WOD: Wednesday the 21st May 2014

Tuesday, May 20th, 2014


GPP

 

Strength

Deadlift 5rm

*Add 2.5-5kg to last session

 

Conditioning

Row 1km

Then 3 rounds of:

25 KBS 24/16kg

20 ab mat sit ups

15 push up (hand release)


COMP

Weightlifting

Start at 50% of your max clean and jerk and then EMOM until max 1x clean and jerk add 2.5 – 5kg

*Amount of weight depends on your max. Try to get at least 10 lifts in and anything over that should be reaching max.

 

Strength

Deadlift 5rm

*Same as GPP. Start heavy but allow room to build

 

Conditioning

Row 500m

20 ring dips

Row 400m

15 ring dips

Row 300m

10 ring dips

Row 200m

5 ring dips

Row 100m


Perfect Squat from baby

 

 

 

 

 

 

 

 

 

 

Put this one up a long time ago. Just wanted to everyone to know how to squat 🙂

(more…)

WOD: Tuesday the 20th May 2014

Monday, May 19th, 2014

GPP

Strength

Back squats 3×5

*Heavier then last time by 2.5kg. For a lot of you this is starting to get really heavy. If you need to use the same weight and make it feel better or just go up in smaller amounts.

 

Conditioning

5 sets for total working time of:

7 front squats @ 50% of back squats

200m run

-Rest 3min

*To get the most out of this workout you need to go BALLS TO THE WALL on each set. Earn your rest on this one


COMP

Weightlifting

Start at 50% of your max snatch and then EMOM until max 1xhang snatch add 2.5-5kg

*Amount of weight depends on your max. Try to get at least 10 lifts in and anything over that should be reaching max.

 

Strength

Back squat 5rm

*Get after it. Have fun. This is a transition week from all the squatting you have done

 

Conditioning

GPP WOD. But this may suck a little more as it’s based of your 5rm and not your 3×5 HAHAHAHA

 


Regionals are now over for Australia. This is how things wrapped up. 

  (more…)

WOD: Monday the 19th May 2014

Sunday, May 18th, 2014


GPP

Strength

Press 3×5

*Heavier then last time by 1kg

 

Conditioning

50 burpees

40 box jump on and overs 24/20”

30 push press 40/30kg

20 pull ups

100 double unders

 

Midline

Tabata hollow hold on hands and feet for quality


 

COMP

Strength

A) Press 3×5

*Heavier then last time by 1kg

 

B1) Push press 5-5-5

 

B2) Weighted pull up 5-5-5

*Build on both push press and weighted pull ups. Remember what you have done in the last few months and build from there

 

Conditioning

21-15-9 of:

c2b pull ups

burpees

Row 500m

 

Tell your friends and family. We are having a free trial session on the 2nd of June. As always, you'll get 50% off your next payment if you refer someone who signs on after the trial class… 

Screen Shot 2014-05-18 at 6.58.27 pm

(more…)

Open box: Saturday the 17th May 2014

Friday, May 16th, 2014

Open box 10am

Come in and do a catch up WOD. 

For the comp group, come in and hit some snatches and clean and jerks plus anything else you may desire to work on or do. Next week it's on again!


Get on and watch the regoinals

http://games.crossfit.com

(more…)

WOD: Friday the 16th May 2014

Thursday, May 15th, 2014


In the near future we are going to start having monthly social events. From a WOD at the box followed by post workout recovery beers and bbq to going to the movies to possibly organising to throwdown with the Move Strong crew then go bowling afterwards etc. 

All ideas will be welcomed and I'll make a space on the whiteboard out the back for people to suggest ideas. We will do our best to get around everyones ideas. 

Remember, CrossFit is about the community so lets get around it. There a lots of new faces at the gym so make them feel welcome. For all the new faces, we would love you to be a part of all these events 🙂


GPP

Strength

Back squat 3×5

*Heavier then last session

 

Conditioning

“Karen”

150 wall balls for time 9/7kg

This workout sucks. It’s not sexy. It’s not real fun but it will test you. It will try and beat and it will win if you are weak minded. You’ll need to dig deep, work hard and just suck it up. Everyone hurts, it’s not just you. Deal with it.

 

Compare to last time http://crossfitmsd.com.au/tuesday-the-24th-september-2013/


COMP

Strength

1rm Back squat

 

Conditioning

30-20-10

Ring dips

T2b

 

Compare to http://crossfitmsd.com.au/wod-tuesday-the-15th-april-2014/

 

(more…)

WOD: Thursday the 15th May 2014

Wednesday, May 14th, 2014


I have been able to help a few people with their nutrition latley. If you would like some advice start by writting me a 4 day food log. I'll look at it and then we can talk about your goals and how to go about making changes.. 


GPP

Strength

3rm Overhead squat

*Taken from the floor

*For newer members or those struggling with overhead squats, today is the day to really work on them. Don’t get caught up in the weight you lift but more so

 

Conditioning

4 cycles of the following:

2min AMRAP of:

5 hang power snatch 40/30kg

7 push ups (hand release)

-Rest 1min

*Pick up from where you left off. E.g you got 3 PS into the 3rd round on the first cycle, after your rest you’ll start from your 4th PS. Score is the total completed rounds at the end


Comp

REST DAY. TOMORROW WE SQUAT

*If you aren't feeling it for the Friday then test on Saturday. From next week we are back to work. 

 


Australian Regionals are on this weekend… Shout out to Drum from 42south. Hope you crush it brotha. 

(more…)

WOD: Wednesday the 14th May 2014

Tuesday, May 13th, 2014


GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last week

 

Conditoning

EMOM for 12min

Odd- 6 power cleans (you choose weight)

Even- 15 Box jumps 24/20” (step down)

 

Score is the total weight moved. You score for the power cleans only counts when you complete all the box jumps in the following set. E.g you do 6 power cleans at 50kg = 350kg moved but you only do 11 box jumps then that score will not be added to the total. Scale box jumps if needed


COMP

Conditioning

Every 4min

Jog 400m

Repeat for 6 cycles

 

Skill

ME UB c2b pull ups

IMG_0278

(more…)

WOD: Tuesday the 13th May 2014

Monday, May 12th, 2014


GPP

Strength

Back squats 3×5

*Heavier then last week by 2.5kg

 

Conditioning

1.6km run

Compare to

http://crossfitmsd.com.au/wednesday-the-9th-april-2014/

Rest 2-3min

 

Strength/finisher

3xME strict pull ups –rest 1:00

*3×5 weighted if you can


COMP

Weightlifting

Power clean + jerk 5×1+2

*Build per set, keep it perfect like yesterdays snatching.

 

Conditioning

3x1km row @ 80-90% effort

-rest is walk the block

 

Skill

Practice handstand walking for 10min. Just take it easy and have fun. If you can't HS walk work on building confidence in a freestanding handstand. 

 

*Just pick a nice smooth pace. Think the pace you would use for a 5km time trial. The pace should still be work but not leave you feeling spent.

 
this guy is so badass. He won the Canada West regoin also. Going to the games again. 

WOD: Monday the 12th May 2014

Sunday, May 11th, 2014


GPP

Strength

Press 3×5

*Heavier then last time by 1kg

 

Conditioning

Tabata row for meters

 

Tabata burpees for total reps

 

Tabata t2b for total reps

 

Tabata wall climbs for total reps

 

*Rest 20 seconds between each tabata


COMP

This will be a deload week for all those athletes who have been following the comp work. Train this week but take it easy for sure.

 

Weightlifting

Power snatch + snatch 5×1+1

*Build per set. Heavy but perfect. Don’t get sloppy

 

Strength

Back squats

3×2 @ 50%

*focus on moving FAST

 

Conditioning

EMOM for 10min

1 legless rope climb (seated if possible)

30 double unders

 

IMG_0319

(more…)

Open box: Saturday the 10th May 2014

Friday, May 9th, 2014


Open box 10am

come in and do a catch up WOD. Hit something you may have in mind, work on skills, throw around some weight or do the comp work


COMP

Strength

Back squats 8×3 @ 88% (If you didn't do it yesterday)

 

Weightlifting

Snatch 1rm

*Start at 50% and add 5kg Every 90 seconds till max. You have 3 misses total. Not for one weight but the whole session

 

clean and jerk 1rm

*Start at 60% and add 5kg Every 90 seconds till max. You have 3 misses total. Not for one weight but the whole session

 

Conditioning

4 rounds for time of:

30 cal row

20 KBS 32/24kg

10 pistols alternating 5/es

200m run


10245575_10201884695468172_2948922561266730377_n

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kels first rope climb….. Awesome work mate. 

(more…)

WOD: Friday the 9th May 2014

Thursday, May 8th, 2014


GPP

Strength

A) Back squats 3×5

*Heavier then last time by 2.5kg

 

B) 5rm weighted strict pull up

 

 

Conditioning

Option A

15min AMRAP of:

5 c2b pull ups

7 push ups (hand release)

9 front squats @ 50% of A

 

or…

 

Option B

15min AMRAP of:

3 bar muscle ups

6 HSPU

9 front squats @ 50% of A


 

COMP

Strength (today or Saturday)

Back squat 8×3 @ 88% (last 2-3 sets if you feel you can go heavier, get after it)

 

Weightlifting (today)

12min to find a 1rm power clean + Push jerk

*Be strict on time. Warm up to 50% then start the clock. Don’t change it because you want to spend more time. Do it as written!

 

Strength (Today)

5rm push press

then 1×5 @ 95%, 1×5@90%

 

Conditioning

10 rounds for time of:

1 legless rope climb

5 burpees

1 muscle up

*If you are able to please do this from a sit position. If you struggled on last weeks from a stand just go from a kneeling position

*Scale muscle up with 2-4 c2b + 2-4 DEEP ring dips

 
 

(more…)