CrossFit 42 South

Archive for July, 2014

WOD: Friday the 1st August 2014

Thursday, July 31st, 2014


Comp and GPP

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

 

Compare to last time HERE


This guy is great… Tragic injury and he is still such a great, funny, happy bloke. Also he is still training. What's your excuse? Sore shoulder? Sore knee? Deal with it. There is always something that you can do. A few athletes at the gym that have been doing this already. So much you can pick up from this video. 

 

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WOD: Thursday the 31st July 2014

Wednesday, July 30th, 2014


If you want any of our new gear order by end of the day please. We will need payment by today as well……. Thanks


Strength

Barbell rows

8-8-8

 

Conditioning

3min AMRAP of:

100 double unders

AMRAP burpees in remaining time

 

rest 3min

 

3min AMRAP of:

40 burpees

AMRAP double unders

 

*Score is total burpees in AMRAP 1 and total double unders in AMRAP 2

The games when they started to now…. 
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WOD: Wednesday the 30th July 2014

Tuesday, July 29th, 2014


Weightlifting

A) 1rm snatch

 

B) 1rm clean and jerk

*For newer members still learning these complex lifts don't bother with a 1rm today. Focus on the movement and the coaches will hook you up with certian drills they think will suit you and your ability. 

Compare your lifts to last time HERE

 

Conditioning (optional, if time permits for you. If you have the time just get it done. Great beanch mark to base off)

2km row


Comp

Same as GPP but you MUST row 2km!!! 


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WOD: Tuesday the 29th July 2014

Monday, July 28th, 2014


GPP and Comp

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.

 

Compare to last time HERE


With the CrossFit games over, I'm hoping people have got some motivation from it. I know I have. Now use that motivation to enter into this comp…… all detials can be found on their website. 

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WOD: Monday the 28th July 2014

Sunday, July 27th, 2014


Orders for the new gear MUST be in and paid by Thursday this week please. If you need to arrange an alternative payment option just talk to Maso… 

Sizing is in small, medium, large etc. Male and female sizes. 


GPP and COMP

Strength

A) Back squat 1rm

 

B) Press 1rm

 

C) AMRAP back squats @ 85% of A

 

D) AMRAP press @ 85% of B

 

*If you did this on the 7th April then please do your AMRAP sets at the weight you did then. Even if it is less then 85%. The idea here is as you get stronger your ability to move sub maximal weights will increase. Therefore your ability to do WODs will improve as those thrusters or wall balls won’t seem as heavy as they used to.

Compare to last time HERE

 



 

 

 

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WOD: Friday the 25th July 2014

Thursday, July 24th, 2014


Move Strong are now an offical CrossFit Affiliate and to celebrate they are having a comp on the 16th of August. Check it out here for more info on how to enter. 


GPP and Comp

Partner WOD

AMRAP 12min

Partner 1 runs 200m while partner 2 AMRAPS ground to overhead with a 20/15kg plate

 

-rest 5min

 

AMRAP 12min

Partner 1 runs 200m while partner 2 AMRAPS push ups (hand release)

 

*Score is the total reps as a team of the GTO and the push ups


COMP Extra work

Before or after the partner WOD do the following

Power clean (t&g) + split jerk

5×3+1

*Start heavy and build up if possible. Warm up sets before these working sets please. Get after it. 


 

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WOD: Thursday the 24th July 2014

Wednesday, July 23rd, 2014


Skill

Spend 10-15min working on the OHS before the workout. If you are efficient at them then practice snatching. If the overhead squat is your limiting factor practice and mobilise to make it better.  

 

Strength/conditioning

EMOM for 20min

Odd- 5 overhead squats (you choose weight)

Even- 10 box jumps 30/24”

 

*Go as heavy as possible on OHS. Build each set if you wish. Score is sets made and lightest and heaviest weight.




We are going to hold another Free Trial Class for you friends and family to attend. If you know anyone who is on the fence about CrossFit, get them around to this. Remember, every referal you bring along who signs up with us, you'll get 50% of your next months payment as a thank you. 

Free Trial 11th Aug

 

 

 

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WOD: Wednesday the 23rd July 2014

Tuesday, July 22nd, 2014


GPP

Strength

A1) Press

2-2-2-2-2 – rest :20

 

A2) 5x ME strict chin ups (3sec pause over the top) –rest :20

 

A3) Row 200m ME –rest :2:00

 

*Goal here is to start heavy and build on the press. ME unbroken chin ups and go HARD on the rows. Cycle through all 3 movements then have a rest. Repeating 5 sets total.


Comp

If you missed the EMOM yesterday you should maybe do that. At least the muscle ups. Go get it. 

Strength

You have 25min to find a 3rm in the Press, push press and push jerk. Good luck, have fun

 

Skill

EMOM for 10min

C2b progressions

 

Conditioning

6 sets of:

:30 ME Air bike

-Rest 2:00

*You are welcome : ) 

 

 

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WOD: Tuesday the 22nd July 2014

Monday, July 21st, 2014


Strength

Take 10min  to build up to a heavy-ish triple deadlift.

*NOT A 3rm!!! This should be around the weight you would have used for a 5rm, maybe even less.

 

Conditioning

5 rounds for time of:

10 deadlifts 100/70kg

20 wall balls 9/7kg

*Workout from Pat Sherwood. Super simple and will be very spicey


COMP

Class WOD. CRUSH IT!!!!!!

 

Either before or after do the following EMOM though

12min

Odd- 3-5 muscle ups

Even- 10-15 GHD sit ups

*If you don’t have muscle ups and ring dips are tough do 5 DEEP dips with minimal kip.

 

Ok, so we are going to be doing a new order from the guys at Odin sports. Find them on Instagram. 

They are in Melbourne and will have a quick turn around time and their gear is legit. This stuff will show up on time, not like WOD Gear. 

We will be taking orders very very soon. T-shirts, hoodies and singlets. Prices will be very similar to what we have charged in the past. Shirts/singlets $30-$35ish and hoodies $60-$65ish. 

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WOD: Monday the 21st July 2014

Sunday, July 20th, 2014


GPP

Strength

Back squats 3×2

*Heavier then last weeks 3×3. Next week is the test for real J

 

Conditioning

“Death by burpees”

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

 

Finisher

This will be done 2min after completing your burpees.

 

800m run MAX EFFORT


COMP

Weightlifting

A) Take 15min to build up to a heavy snatch double (not T&G)

*Try go slightly heavier then last weeks triple if possible.

 

B) 10min EMOM of:

2 snatch balance

*Start at 70% of 1rm snatch and build each set.

Strength

Back squats 3×2

*Heavier then last week

 

Conditioning

Same as GPP


https://www.youtube.com/watch?v=mqnF7j9coes&list=UUtcQ6TPwXAYgZ1Mcl3M1vng (more…)

Open box: Saturday the 19th July 2014

Friday, July 18th, 2014


Open gym 10am

Come in and do a catch up WOD. Work on something you have been wanting to hit or practice skills etc. 

Just get in and do something. We will guide you in the right direction if you feel lost. 


Liso making her comeback to the box haha

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WOD: Friday the 18th July 2014

Thursday, July 17th, 2014


The plan was to test next week but I decided that we will slowly taper. Goal will be to try increase the intensity and lower the total volume. Listen to your body. We will be testing in a few weeks. If you are really really feeling it and want to get after it, talk to a coach. I do suggest being patient and waiting. 


GPP

Strength

Push press

5-5-5

*Start heavy and get heavier

 

Conditioning

21-15-9 of:

Push press 40/30kg

Box jumps 24/20”

T2b

*If prescribed weight is easy go to 60/40.


COMP

Strength

A) Pause front squats

3-3-3

*3sec pause at the bottom of each rep

B) Push press

5-5-5

*Start heavy and get heavier

 

Conditioning

3 efforts at 100% effort on each of:

Row 250m

15 KBS 32/24kg

15 burpees

10 KBS

10 burpees

5 KBS

5 burpees

Row 250m

-rest 12min

*I want 100% effort on each round. Don’t try to pace it out at all. You have 12min to recover so get after it. 


 

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WOD: Thursday the 17th July 2014

Wednesday, July 16th, 2014


GPP

Strength

Take 15min to find the heaviest 20m suitcase carry (10m up, 10m back. Switch sides each 10m)

*A suitcase carry is like a farmer carry but with one hand at a time. The idea is to not lean to one side but to resist and stay straight and tight through the middle.

 

Conditioning

5 rounds for time of:

10 overhead squats 40/30kg

10 over the bar burpees

COMP

Rest day or catch up day. Maybe a good day to get back on track with the gymnastic work. 


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WOD: Wednesday the 16th July 2014

Tuesday, July 15th, 2014


GPP

Mobility

Ankles………… Help you OHS better, snatch better, squat better overall.

 

Conditioning

EMOM for 20min

Odd- 15 wall balls 9/7kg

Even- 50 double unders

 

COMP

Weightlifting

Take 15min to build to a tough triple power snatch T&G

 

Conditioning

10min ME cals on the Air Bike

*Either go balls to the wall or just give up before you start. This will be close to one of the worse things you have ever done and we will hit this again and again. Why? Because it’s a great test of your fitness, lactate threshold and it’s a great will check.

 

Midline

5 rounds not for time of:

10 hollow rocks

:20sec noes and toes HS hold

 

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WOD: Tuesday the 15th July 2014

Monday, July 14th, 2014


GPP

Strength

Press 3×3

*Heavier then last time. Same as squats, we will be testing next week.

 

Conditioning

20 min AMRAP of:

12 push ups (hand release)

10 strict pull ups

8 deadlifts 120/85kg


COMP

Weightlifting

Take 15min to build up a heavy clean and jerk double (not T&G), no longer then 5-10sec between reps

 

B) Push press + push jerk

5×1+2 –rest 1:30

*Build each set.

 

Conditioning

20min AMRAP of:

8 burpees

4 muscle ups

8 deadlifts 120/85kg

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WOD: Monday the 14th July 2014

Sunday, July 13th, 2014


GPP

Strength

Back squat 3×3

*Heavier then last week. We will be testing next week

 

Conditioning

Tabata bottom to bottom air squats straight into a 1.6km run

 

*Score on the tabata will be your lowest round. E.g you do 12, 12, 10, 15 you take the lowest score, which would be 12. So the goal is to maintain. We will also score your time on the run

 


COMP

Weightlifting

A) Take 15min to build up to a heavy snatch triple (not T&G) no longer then 5-10sec between reps.

 

B) 10min EMOM of:

2 snatch balance

*Start at 60% of 1rm snatch and build each set.

 

Strength

Back squat 3×3

*Heavier then last week. We will be testing next week

 

Conditioning

5min AMRAP of:

Squat clean thrusters 70/45kg

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Open box: Saturday 12th July 2014

Saturday, July 12th, 2014

Open box 10am
Catch up WOD, work on weightlifting skills learned from last night etc

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WOD: Friday the 11th July 2014

Thursday, July 10th, 2014


Another reminder that there will be no 4:30 and 5:30pm class today (Friday) as we will be having Mark doing the weightlifting session. If you would like to do this workout still, please come in during another class time.


GPP

Conditioning

A) In 10min row 2km then in the remaining time AMRAP burpees over the rower

 

Rest 10min (in this time do 100 hollow rocks)

 

B) 10min AMRAP of:

15 wall balls

2 Turkish get ups (1each side) (choose weight)


COMP

Come in the arvo and get your snatch and clean and jerk on.

 

If you want to do something extra in the morning do the following

 

All done at 70% effort. You should sweat a little, huff and puff a little but should not feel wiped out nor should it feel tooooooooo easy.

Row 10min

Run 1.6km

Bike 10min

Run 800m

Actually, lets see how many people have the WILL to do this in the morning. 

 
This young kid has made some awesome gains since starting CrossFit. He's like super strong for his age already and now with training he'll become a monster. Keep it up Brayden. 
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WOD: Thursday the 10th July 2014

Wednesday, July 9th, 2014

 


Just a reminder tomorrows (Friday) 4:30 and 5:30pm classes will be swapped for weightlifting with Mark Brown. If you plan on doing this session please bring along $25.


GPP

Strength/conditioning

A1) Hang power clean

5-5-5-5-5 – rest :30

 

A2) 5x300m rows (AFAP) – rest 1:30

This will be our last crack on the 300’s for a little while. This doesn’t mean that we won’t row again, just that we are done with the 300’s for a while. Get after it!

 


COMP

Rest day or catch up day…. 


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WOD: Wednesday the 9th July 2014

Tuesday, July 8th, 2014


Our July newsletter is up. This is the first issue of many to come. We will have a new issue the first Monday of every month. http://crossfitmsd.com.au/newsletter-july-2014/


GPP

Strength

Take 15 min to build up to the heaviest triple on the overhead squat (no racks)

 

Conditioning

3 rounds for time of:

20 pull ups

20 OHS 40/30kg


COMP

Weightlifting/conditioning

5 sets of:

5 hang power snatch (heavy)

30 cal Air bike

-rest 3:00

*Score is weight and time on 30cals. Don’t care about total round time.

 

Strength/skill

EMOM for 20min

Odd- Continue your c2b progressions

Even- 5 strict press

*Start the strict press @ 85% of your 3×5 and build each set. Heavy as possible.