CrossFit 42 South

Archive for June, 2014

WOD: Tuesday the 1st July 2014

Monday, June 30th, 2014


WOW, it's July already. Where the hell has the year gone????????? 


GPP

Strength/conditioning

A1) Push press

5-5-5-5-5 – rest :30

*Build each set. Go as heavy as possible but keep them to push presses and not a push jerk

 

A2) 5x300m row AFAP – rest 1:30

*Like last week. Balls to the wall on these. See if you can go faster

 

Finisher

3min ME double unders

*Must do DU’s. unless you can’t do them for a legit reason (injury).


COMP

Weightlifting

Take 20min to build to a max of the following complex:

2x clean deadlift

2x hang clean

2x jerk

*All done without breaking. Get in at least 3-4 true working sets (not including warm ups)

 

Strength

Press 3×5

*Heavier then last time

 

Skill

C2b EMOM 10min

*Build from last time.

 

Conditioning

20-15-10 of:

HSPU

T2b

 

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WOD: Monday the 30th June 2014

Sunday, June 29th, 2014


GPP

Strength

A1) Back squat  3×5 –rest :20

*Back to your progression.

 

A2) 3xME strict tempo chin ups – rest 1:30

*3sec hang, fast up, 3sec chin over bar, 3sec lower

 

*Alternate between squats and pull ups. Build each set on the back squats, try go heavier then last week.

 

Conditioning

3 RFT of:

20 burpees

400m run


COMP

Weightlifting

Snatch + hang snatch

7×1+1

*Build each set

 

Strength

A1) Back squats 3×5

*Continue your progression

 

A2) 3xME UB muscle ups

*If you don’t have UB do 3-5 total each set. Going by feel

 

Conditioning

Same as GPP today.


I love this one… 
get-started3

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Open box: Saturday the 28th June 2014

Friday, June 27th, 2014


We are thinking about adding a class to the Saturday morning, especially for those newer members who may not be showing up on Satrudays becuase they are unsure what they will do during Open box time. 

If you are interested in a class please let me know via the comments section. 


Open box 10am


Comp

Warm up/conditioning

EMOM for 12 min

Odd – 5 behind the neck push press + 5 OHS (moderate)

Even – row 15/10cals (moderate – tough)

*Slowly add some weight to the bar work. Shouldn’t ever be difficult. Each effort on the rower gets faster and faster.

 

Weightlifting

A) Take 15min to build to a max snatch

 

B) Take 15min to build to a max clean and push jerk

 

Strength

4xME strict HSPU – rest :40

 

Then if you feel good maybe go for a jog


 

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WOD: Friday the 27th June 2014

Thursday, June 26th, 2014




Want to do a weightlifting comp?

On the 19th July CrossFit 42 south are hosting the Tasmanian Weightlifting Presidents Cup. 

Who is this for? Everyone and anyone who want to go down for a weekend, have fun and compete in the sport of weightlifting. You will be able to compare youself to actual weightlifters. You'll be suprised how well you actually do. 

If you are intersted please let me know ASAP so I can pass your name along and get all the detials to get you registered. 

Partner WOD

With 1 athlete working at a time complete the following:

25 min AMRAP of:

20m OH plate lunge 20/10kg

15 wall balls 9/7kg

10 burpees

 

*The athlete must complete all the reps before being able to switch. E.g partner 1 starts on lunges, he/she must complete 20m before partner 2 can complete 15 burpees, then partner 1 will do 10 burpees, then partner 2 will start round 2 on the lunges.. You’ll alternate between the movements back and forth until time is called.

comp
8min EMOM of:
3 front squats
*4 sec pause on the first rep, next 2 fast up. Use the weight you started on last week and try to go heavier if possible. Drop weight back if needed.

conditioning
Do the partner WOD

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WOD: Thursday the 26th June 2014

Wednesday, June 25th, 2014


Today’s work can be completed in any order you wish. You can do a farmer carry then do some power snatch+OHS. As long as you lift heavy, have fun and get it done…

 

Strength

Build up to a heavy 20m shuttle farmer carry

*10m down, quick reset, turn and return 10m. Go as heavy as possible. Try to get 10 total trips in while building up.

 

Weightlifting

Build to a tough hang power snatch + 3 OHS

 

*For logistics set bars up on one side of the room. Share with someone else to create space for the farmer carries

 

Mobility session…………

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WOD: Wednesday the 25th June 2014

Tuesday, June 24th, 2014


Reminder that if you refer a friend and they sign up with CFMSD, then you'll save 50% of your next month of membership. 

I've had a few people tell me that they have friends who are keen to start etc. Get them to contact me ASAP and I'll book them into a free trial class. 

Remember, referals are important to the growth of the box and the growth of the box is important to you guys. It's your gym and we want good friendly people training with us. We are also able to make changes to the gym and oneday move to a bigger more bad ass place. For this to happen, we need to grow. 

Thanks guys 


GPP

Strength

A1) Press 4×5 – rest :30

*Extra set and superset with pull ups. You may need to drop the weight back but go heavier then last week if possible

 

A2) 4xME tempo chin ups –rest 2:00

*3 sec hang, fast up, 3sec chin over, 3 sec lower and repeat.

 

Conditioning

3 rounds for time of:

Row 15cals

10 burpees over rower


COMP

Strength/skill

A) 10min EMOM of c2b

Building from last week. Add 1 rep each min, if that’s hard add 1 rep every second min. E.g 6,7,6,7,6,7 etc

 

B) 3xME strict tempo chin ups

*3 sec hang, fast up, 3sec chin over, 3 sec lower and repeat.
 

Midline

Accumulate 2-3min in an L sit. Use KB handles if possible or just on the floor. Note how long it takes you to accumulate the 2-3min e.g including rest time etc you have been there 5min and accumulated 2min.

Conditioning

200 cal Air bike for time (for those who didn’t do it Saturday)

or

5x500m rows

rest 2min

*Goal is to keep the same pace across. And not a 2:30. Best possible pace you can maintain

 





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WOD: Tuesday the 24th June 2014

Monday, June 23rd, 2014


GPP

Strength

Deadlift 5rm

*Heavier then last week.

 

Conditioning

EMOM for 24min

1st– 20 KBS 24/16kg

2nd– 15 box jumps 24/20”

3rd– 10 t2b

 


COMP

Weightlifting

EMOM for 8min of:

2 clean and jerks (not T&G)

*Heavy, build each set

 

Strength

Press 5×5

*Heavier then last time

 

Strength/conditioning

5 sets of:

5 Power cleans T&G

8 burpees

:20 ME Abike

-rest 4:00

*Build each set. Heavy as possible and ME on the burpees and bike.

Score is weights used and ave pace held on the bike each set


 

$20 for these ladies tees. Normally $35. Get in quick… 

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WOD: Monday the 23rd June 2014

Sunday, June 22nd, 2014


GPP

Strength/conditioning

A1) Back squat

5-5-5-5-5 – rest :20

*Start at your 3×5 weight from last week and build up across each set.

 

A2) 5x Row 300m ME –rest 2:00

 

*Do a set of squats, then move straight to the rower, strap in and get after it. Score will be lightest and heaviest weight and slowest and fastest times


COMP

Weightlifting

EMOM for 8min

3 snatches (not T&G)

*Take a few mins to build to your starting weight. Build each set, heavy as possible. Score is lightest and heaviest weights

 

Strength

A1) Back squats 3×5 – rest :30

 

A2) 3xME UB muscle ups –rest 1:30

*If you don’t have multiple muscle ups do 2-4 each set

 

Conditioning

For time with 8min cut off:

30 snatches 40/30kg

20 snatches 50/35kg

10 snatches 60/40kg

*Any style snatches


Had a nice weekend away. Ate lots of nice food and drank some beer with my awesome Liso… 
Take time to chill out once in a while. This doesn't mean get pissed every weekend and wonder why you aren't improving, but every now and then, just chill out and enjoy yourself 🙂
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Open box: Saturday the 21st June 2014

Friday, June 20th, 2014

OPEN BOX 10am-12pm

Catch up WOD

Work on skills etc
 
COMP

Catch up WOD or….

 

25 min to find a 1rm of the following complex:

1 snatch

1 hang snatch

3 snatch balance

*All to be done UB.

 

Conditioning

200 cal Air bike for time

*Just get it done. Go hard on this as well. Should be done in under 15min.

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WOD: Friday the 20th June 2014

Thursday, June 19th, 2014


reminder that there is no 10am class today (Friday the 20th)


GPP

Strength

Front squat 1rm

*get after it

 

Conditioning

3 rounds for time of:

50 air squats

25 pull ups

50 KBS 24/16kg


COMP

Strength

A) Back squat 5rm

 

B) EMOM for 8 min

3x pause front squats

*4 sec pause in the bottom on the first rep. Second 2 reps AFAP. Build per set. Start at your max clean and jerk weight and build from there

 

Conditioning

EMOM for as long as possible of:

5 hang power cleans 70/45kg

5 shoulder 2 overhead

*If you get to 10min add 1 rep to each movement every minute until you fail. E.g 11th minute do 6 HPC and 5 S2O, 12th minute do 7 HPC and 7 S2O, 13th minute do 8 and 8 etc.

 

Midline

3 sets of:

10-15 GHD sit ups

10-15 hip extensions 


MUST READ

I put this up on the Facebooks a few weeks ago. If you missed it, read it now.

The 5 worst bits of nutrition advice EVER


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WOD: Thursday the 19th June 2014

Wednesday, June 18th, 2014


10am class Friday will be canceled sorry for those who planned to train at this class. 


GPP

Weightlifting

1rm snatch in 12min

*If the OHS is your limiting factor in snatching then spend 12min working on that.

 

Strength

A1) Pendlay rows –rest :15

8-8-8-8

*Heavy but perfect

 

A2) 4x ME push ups – rest :45

*Chest all the way to floor and full lock out. No worming

 

Score is lightest and heaviest weight and total push ups


COMP

Rest day. If you missed a day earlier in the week just get in and make up a session…… 


New young gun Cam… This kid is going to be a beast if he keeps it up. He trains a few 6:30am classes as well as a few 4:30-5:30pm classes. Make him feel welcome. He's only 14 and he's crushing it. 

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WOD: Wednesday the 18th June 2014

Tuesday, June 17th, 2014
GPP

Strength

Deadlifts 5rm

*Heavier then last week by 2.5-5kg

Remember to warm up properly to this set

 

Conditioning

30-20-10 of:

Wall balls 9/7kg

Box jumps 24/20”

Jumping lunges (alt legs each rep)


COMP

Weightlifting

Power snatch T&G 5×3 –

*Heavy as possible on the PS, build each set.

 

Skill

10min EMOM of:

c2b pull ups add 1 rep each minute from last week

 

Strength/conditioning

5 sets of:

5 deadlifts T&G (HEAVY)

8 burpees AFAP

:20 row ME

-rest 3:00

*Perfect deadlifts but heavy as possible. Touch and go, not slam and go. Build per set. Burpees do not hold back and same on the rower. 



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WOD: Tuesday the 17th June 2014

Monday, June 16th, 2014


GPP

Strength

Press 3×5

 

Conditioning

“Grace”

30 power clean and push jerks 60/40kg

 

Rest 5min from when you finished

 

Run 1.6km 

COMP

Weightlifting

Clean + hang clean + jerk

5×1+1+1

*Build weight each set. Start heavy-ish and build

 

Strength

A) Press 5×5

*Going to add in more volume on this. If you can add weight from last week with the 2 extra sets great, if you can’t just drop it back a little.

 

3×8 Pendlay rows

*Same weight across. Heavy but perfect. NO T&G please

 

Conditioning

“Grace”

 

-rest 5min

 

1.6km run optional.


Fish oils back in stock…. $45. Get around them. I'f you are unsure, ask questions 🙂

 

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WOD: Monday the 16th June 2014

Sunday, June 15th, 2014


Back to work people. Last week started well for everyone and then died off as the week went on. Just get your butt to training everyday. Even if you are really sore. We all go through the same thing daily. Being able to get up and get back to the daily grind is going to make you better than the person sitting on the couch doing nothing because it's to hard. 

Remember, you all train at CrossFit MSD. That alone makes you a bad ass, now just use it to your advantage and make this your best week yet and carry that momentum into the coming weeks. 🙂


GPP

Strength

Back squats 3×5

*Heavier then last time

 

Conditioning

For time and total pull ups:

ME strict chin ups

100 double unders

20 burpees

ME strict chin ups

75 double unders

15 burpees

ME strict chin ups

50 double unders

10 burpees

ME strict chin ups

25 double unders

5 burpees

 

Midline

8x

:20 hollow holds

:20 sec rest

COMP

 

Start practicing your muscle ups more and butterfly pull ups. In fact, practice more gymnastics. LOTS and LOTS of it. J

 

Weightlifting

Hi hang snatch

2-2-2-2-2 –rest 1min

 

Strength

A) Back squats 3×5

 

B1) 3x 10 reverse front rack lunges –rest :45

 

B2) 3x ME muscle ups or 3xME strict c2b pull ups + ME DEEEEEEEEP strict ring dips.

*If you have muscle ups but can’t link them do 5 reps any how.

 

Conditioning

Absolute all out effort on this one.

10 burpees

50 double unders

10 burpees

40 DU’s

10 burpees

30 DU’s

10 burpees

20 DU’s

10 burpees

10 DU’s

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Open Box: Saturday the 14th June 2014

Friday, June 13th, 2014

Open box 10am

Come in and do a catch up WOD, work on skills etc


COMP

Weightlifting

A) Snatch EMOM until max starting at 50% and adding 2.5-5kg aiming to get at least 10 lifts in

 

B) Clean and jerk same format as above but add 5-10kg. Again, trying to get at least 10 reps in

 

C) Snatch balance 

3-3-3-3-3

 

Conditioning

3 rounds for time of:

Row 500m

100 double unders

30 pull ups 

15 pistols

 

WOD: Friday the 13th June 2014

Thursday, June 12th, 2014


GPP

Strength

Front squat 2rm

*Heavier then your 3rm from last week

 

Partner WOD

A) 10 min AMRAP of:

Partner 1 does 15 burpees

Partner 2 AMRAPs  thrusters 40/30kg until partner 1 finishes, then switch and repeat until time is up

 

-Rest 3min

 

B) 10 min AMRAP of:

Partner 1 20m OH plate lunges 20/10kg

Partner 2 AMRAPs row for calories

 

Score is the total reps in A and B


COMP

Strength

Back squat 5rm

*Heavier then last week. This should be heavier then your 3×5

 

Weightlifting

10 min EMOM of:

3 hang power cleans + 2 push jerks

* Do 3 hang power cleans then 2 push jerks. Focus on touch and go reps if possible. Build each set.

 

Conditioning

Do the partner WOD. Have some fun.

 

Extra work

4xME ring rows

*Feet on box, body at a slight decline. No kipping or funky shit. Pull all the way to the chest
 

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WOD: Thursday the 12th June 2014

Wednesday, June 11th, 2014


GPP

Weightlifting

Hi hang snatch

3-3-3-3-3-3-3

 

*Between each set do 50 double unders


COMP

Today is normally your rest day. This is a short week so just come in and play around. Talk to me about what you could possibly do. Work a weakness, make up work you missed in the last few days etc. 


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WOD: Wednesday the 11th June 2014

Tuesday, June 10th, 2014


We are now on instagram. On this page you'll see a lot of my personal stuff (get to know Maso and his awesome fudge diet lol) and I'll be posting stuff about you guys, the members, the people who make up CrossFit MSD. You'll see me with my camera out etc and this is because we are making a video for the website for new people to see what CrossFit is, and to have some cool footage of you guys being bad ass

Instagram


GPP

Strength

Deadlift 5rm (NOT T&G)

 

Conditioning

21-15-9 of:

Deadlifts 100/70kg

Strict pull ups

Ab mat sit ups

 

Midline

4 rounds of:

:30 side plank

:30 side plank

:30 rest

*Scale work time if you can’t hold this long with perfect form. Maybe do :20 each side.


COMP

Weightlifting

A) Snatch 5×3

*Build each set. Start around 70% of max if possible. Get as heavy as possible. If you miss, start the set again. If you miss again, move onto the next set.

 

B) 5×3 snatch pulls

*Build per set. Start at your heaviest 3 from A and build from there. Focus is on keeping good form over just throwing the weight up there.

 

Strength

Deadlift 5rm (NOT T&G)

 

Skill

EMOM for 10min

6-12 UB c2b pull ups

*Pick a number that is maintainable. Add a rep each week.

 

Midline

50 hip extensions

*Not for time. Break up as needed. Quality is key

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WOD: Tuesday the 10th June 2014

Monday, June 9th, 2014


Back and ready to roll


GPP

Strength

Back squats 3×5

*Add 2.5kg

 

Conditioning

5 rounds for time of:

15 burpees box jumps

400m run


COMP

Strength

A) Press 3×5

 

B1) Back squat 3×5 –rest :20

*Add 2.5kg

 

B2) 3xME strict HSPU –rest 1:30

 

Conditioning

3 rounds for time of:

7 muscle ups

30 burpee box jumps 24/20”

*Scale # of muscle ups if needed. Scale to an assisted MU like jumping or do 10c2b+10ring dips

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Open Box: Saturday the 7th June 2014

Friday, June 6th, 2014


You must read this……. 

http://authoritynutrition.com/5-contenders-for-the-worst-diet-advice-ever


 

Open box at 10am.

Come in and do a catch up WOD or work some skills etc

 

COMP

Same as above. Most people have missed days this week. If you haven't miss a day make up all the stuff you decided you "didn't need to do" and just deal with it. E.g you may have missed the rowing and burpee WOD for a lame excuse or you ran out of time to do your wall climbs etc. 


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