CrossFit 42 South

Archive for August, 2014

WOD: Monday the 1st September 2014

Sunday, August 31st, 2014


GPP

Strength

Back squat 3×5

*Add 2.5-5kg. No pause YAY.. Just good old normal squats. Speed out of the hole.

 

Conditioning

21-15-9 of:

Front squats 50/35kg

Burpees over bar


COMP

Weightlifting

Take 15min to build up to a max 2 position snatch (floor, hang)

*try get a few good sets in here

 

Strength

Back squat 3×5

*Heavier then last time by 2.5-5kg. No pause

 

Skill

10min EMOM of:

1 legless rope climbs (no jump)

2 wall climbs

*Scale by jumping up to shorten ROM

 

Conditioning

21-15-9 of:

UB Front squats 60/40kg*

Burpees over bar
*if you break do 10 burpees before starting where you left off


Don't forget to register for this. Don't regret not doing it. Just do it!

flyer 2014 throwdown 2

 

 

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Open box: Saturday the 30th August 2014

Friday, August 29th, 2014


Open box at 10am

Come in and hit a catch up WOD or work on skills etc.


WOD: Friday the 29th August 2014

Thursday, August 28th, 2014


GPP

Strength

Pendlay row

8-8-8-8 -rest 1:30

*PERFECT REPS. Don’t go to heavy. Smooth and deliberate on these please.

 

Conditioning

50 wall balls 9/7kg

Row 1km

-rest 2:00

50 wall balls 9/7kg

run 1km

*Score is total time including the rest break. Resting less then 2:00 isn’t being “tough” it’s cheating. Aim for big sets on the wall balls. UB is the goal

COMP

Strength

A) Press 5rm

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

-rest 2:00 between sets

*If your 5rm isn’t more then last week don’t stress. This is the end of a big week.

 

B) Pendlay rows

8-8-8-8 – rest 1:30

*PERFECT form. No bouncing off the floor.

 

Conditioning

EMOM until you fail do:

3 front squats 80/55kg (no racks)

5 t2b

7 box jumps 30/24”
 
Cool down
15-20min of easy row or bike. Mix it up if you like. This is an easy flush out. Not a wod. But it is extra endurance work to a degree. focus on smooth pace and breathing. Should feel good after this. 
 

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WOD: Thursday the 28th August 2014

Wednesday, August 27th, 2014


GPP

 

Weightlifting

Take 10min to find a 1rm hang power snatch

 

Conditioning

5 rounds for time of:

12 t2b

10 push ups

30 double unders



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WOD: Wednesday the 27th August 2014

Tuesday, August 26th, 2014


GPP

Strength

Deadlift 5rm

*heavier then last week by 2.5-5kg

 

Conditioning

Double alternating tabata of: (16x:20 on :10 off)

KBS 24/16kg

KB lunges

 

Midline

Tabata side plank (switch each round)


COMP

Weightlifting

Power snatch T&G cluster

2.2.2 –rest :10/3min x 5 sets

*One set is 6 total reps but you’ll do 2, quick rest, repeat etc.

 

Strength

Deadlift 5rm

*heavier then last time

 

Conditioning

For time:

30 power cleans 60/40kg

20 weighted pistols 24/16kg KB (alternating)

10 muscle ups


Resting. As important as training. Actually, it's more important.

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WOD: Tuesday the 26th August 2014

Monday, August 25th, 2014


GPP

Strength

5xME strict pull ups –rest 1:00

*If you have 10+ do strict c2b

 

Conditioning

A) 1.6km time trial

-rest 5:00

B) 1xME UB double unders

Compare run to last time here

*You’ll get 1 mulligan. If you do not have any UB double unders AMRAP in 1:00


 

COMP

Weightlifting

Take 15min to build up to a max clean + hang clean + jerk

 

Strength

8min to build up to a 5rm weighted strict pull up

 

Skill

EMOM for 12min

Odd- 6-12 c2b pull ups

Even- 3-6 strict HSPU

*reps must be UB. Pick a number of reps that’s challenging but maintainable

 

Conditioning

A) 1.6km time trial

-rest 5:00

B) 1xME UB double unders

*You’ll get 1 mulligan. If you do not have any UB double unders AMRAP in 1:00


Don't forget to take you fish juice. This stuff will help you recover and be healthier overall. Ty said to me that after taking it everyday for 2 and a half weeks, he has noticed a massive difference in his recovery. Legit product. 

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WOD: Monday the 25th August 2014

Sunday, August 24th, 2014


GPP

Strength

Pause Back squat 3×5

*Heavier then last week by 2.5kg

 

Conditioning

“Death by burpee box jump” 24/20”

1 rep first min, 2 on the second min, 3 on the third min etc. Score is last completed minute plus extra reps in the following minute.


COMP

Weightlifting

Snatch

3-3-3-3-3 –rest 1:00-1:30

*Not t&g. Quick drop and reset

 

Strength

Pause Back squat 3×5

*Heavier then last week by 2.5

 

Conditioning

“Death by burpee box jump” 24/20”

1 rep first min, 2 on the second min, 3 on the third min etc. Score is last completed minute plus extra reps in the following minute. 


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http://aestheticasian.com.au

This is Sinze's new blog. Also, find him on facebook. https://www.facebook.com/pages/Aestheticasian/515895235222918?fref=ts

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Open box: Saturday the 23rd August 2014

Friday, August 22nd, 2014


Open box 10am

come in and do a catch up WOD

For comp athletes, either do something you may have missed or talk to me and I'll tell you what you should do. 


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WOD: Friday the 22nd August 2014

Thursday, August 21st, 2014


3 stretches you need to do daily


 

GPP

Strength

Front squats

5-5-5

*Start heavy and get heavier.

 

Conditioning

For time:

60 cal row

50 burpees

40 wall balls 9/7kg

30 ground 2 overhead 20/15kg plate

20 wall balls


COMP

Strength

12min to find a 3rm front squat

 

Weightlifting

Take 12min to build to a max in the complex:

1 power snatch

1 hang snatch

1 snatch balance

 

Conditioning

For time:

50 cal row

40 burpees

30 t2b

20 power snatch 60/40kg

10 muscle ups

 

Skill

10min HS walk practice.

*THIS IS MANDATORY. You should all be able to walk on your hands. If you can’t, even more reason why you should be practicing 🙂


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WOD: Thursday the 21st August 2014

Wednesday, August 20th, 2014


GPP

Weightlifting

Hang power clean 1rm in 12min

 

Conditioning

EMOM for 16min

Odd- 5 hang power cleans @ 70%

Even- 10 t2b

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WOD: Wednesday the 20th August 2014

Tuesday, August 19th, 2014


GPP

Strength

Deadlift 5rm

*Add 2.5-5kg to last time

 

Conditioning

8 sets of:

Row 200m

Run 200m

-rest 2:00

 

*Score is fastest and slowest times. If you rest is a few second +/- due to sharing rowers, all will be good. Just make the effort to record your times for each set.


COMP

Strength

Deadlift 5rm

*Add 2.5-5kg to last time

 

Weightlifting

1rm clean in 12mins

*You can warm up to 50% then start the time.

 

Conditioning

“Elizabeth”

21-15-9 of:

Cleans 60/40kg

Ring dips

*These are full cleans and not power cleans

 

-rest 5:00

 

75 wall balls for time

*Aim to go UB. If you break, get back on the ball AFAP. You’ll want to break early but this is a will check. Ask yourself why you want to break? Are you physically failing or mentally? Maybe you need to just harden up and embrace the suck. Who knows, it may make you a better CrossFitter???

 


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WOD: Tuesday the 19th August 2014

Monday, August 18th, 2014


I would love to see all those who competed on the weekend competing down in Hobart on the 4th of October. I'd also like to see all those on the sideline watching compete and I'd also like to see everyone else compete. Russel has set a challenge to see if we can get 20 athletes competing. I doubt we can, prove me wrong. 

Organise amungst yourselfs travel and accomo as people will want to leave on different days etc. We can and should organise an MSD dinner the night before then after the comp catch up for beers.

Register by the 20th September and save $10. This will book out fast. Last year it was huge and this year will only be bigger…. Get onto it now. 

All info is on their website which has been linked on the flyer on the right side of the page!. 


GPP

Strength

A1) Press 4×5 –rest :30

*Add 1-2kg from last time

 

A2) 4xME strict chin ups –rest 2:00

*If you have 10 plus do c2b strict

 

Conditioning

10 rounds for time of:

30 double unders

10 burpees

*15min cut off. Scale if needed 


COMP

 

Strength

Press 5rm

*Try for heavier then last time

 

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

 

-rest 2:00 between sets

 

Conditioning

2 cycles of:

In a 2min window row 400/350m then in the remaining time AMRAP c2b pull ups

-rest 1:00

 

Rest 3:00

 

2 cycles of:

In a 2min window row 400/350m then in the remaining time AMRAP bar muscle ups

 

Rest 3:00

 

Row 500m for time

*ALL OUT EFFORT


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WOD: Monday the 18th August 2014

Sunday, August 17th, 2014


Note: All atheltes who did the comp on the weekend I suggest you take it pretty easy today. Do the programming labled "post comp". If you are feeling good, do it anyway. If you want to do extra, work some weaknesses but DON'T OVER DO IT!!!


Strength

Pause back squats 3×5 @ 71%

*Add 2.5kg to last time

Conditioning

15min AMRAP of:

15 box jumps

15 KBS 24/16kg

15 KB lunges 24/16kg

:30 plank hold


Comp

Do the regular class again as a few athletes are recovering from the comp on the weekend. Those who didn’t compete do the following extra.

 

Hi hang snatch

2-2-2-2-2

*SPEED UNDER THE BAR….. Pop and drop FAST.


Post Comp

A) 5×3 back squats @ 65% (no pause, move as fast as possible. Really move that bar)

 

B) Build up to a tough 2rm hi hang snatch

 

Conditioning

:30 row @ 90% effort

:30 rest

:30 row @ 90% effort

rest/walk 200m

x10 sets total.

*Goal is to pick a pace and hold that pace on the rower and the bike. E.g 1:40 and 75rpm. Make it challenging but maintainable

 

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Saturday- Box closed but Good luck to those competing

Friday, August 15th, 2014


Firstly, we are closed today due to the comp


Secondly, Big shout out to all the MSD athletes competing tomorrow in the Move Strong comp… 

Athletes competing are:

Kel Morse

Kristy Jackson

Lucy Clarke

Steph Wyatt

Mason Doherty (hey, that's me lol)

Nicola Langford

Alif Hooper

Jake Saward


 

WOD: Friday the 15th August 2014

Thursday, August 14th, 2014


If you are competing tomorrow be sure to have today as a rest day. Come in and work on some skills, do some mobility but just take it easy.

 

Strength

Deadlift 5rm

*2.5-5kg heavier then last week. Go by feel. Get good warm up reps in.

 

Conditioning

800m run

30 deadlifts @ 50% of 5rm for the day

800m run


COMP

Due to those who are competing, there will be no comp programming for today. Since I’m only programming this for a few people I thought it would be silly if some were missing out anyway.

So today, if you aren’t competing and you normally do comp work, you will hit the regular class WOD. After the WOD, you’ll spend time practicing muscle ups or c2b pull ups and HSPUs. 


Love this one…….. If you haven't started listening/watching barbell shrugged podcasts, you really should be. Yes they talk some smack, but there is always great info as well. 

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WOD: Thursday the 14th August 2014

Wednesday, August 13th, 2014


Strength/Conditioning

EMOM for 20min

Odd- 5 shoulder 2 overhead (you choose weight)

Even- ME strict pull ups in :40

 

*Pick the heaviest weight you can manage. Build each set if you wish. Can use racks. 

*If you can do 10+ strict pull ups do strict c2b 


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WOD: Wednesday the 13th August 2014

Tuesday, August 12th, 2014


Reminder that the Move Strong comp is on this weekend. There are no more spots to compete but spectators are more then welcome. 


GPP

Conditioning

For time complete the following:

Row 1km

50 wall balls 9/7kg

40 box jumps 24/20”

30 wall balls

20 box jumps

10 wall balls


COMP

Conditioning

Same as class today.

but either before or after hit the following..

 

5 rounds not for time of:

2-5 muscle ups

10-15 GHD sit ups

10-15 hip extensions 

 



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WOD: Tuesday the 12th August 2014

Monday, August 11th, 2014


GPP

Strength

A1) Press 4×5 @ 73% of 1rm –rest :30

 

A2) 4xME UB t2b –rest 2:00

 

Conditioning

3 cycles of the following:

In 2min complete 30 KBS 24/16kg then in the remaining time AMRAP double unders

-Rest 1:00

 

*Score is total DU’s completed


COMP

Strength

Press

Build up to last weeks 5rm and if feeling it go for a better 5rm, if not just aim to do last weeks then…

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

-rest 2:00 between sets

 

Weightlifting

A) Jerk from racks

2-2-2-2 –rest 1:00

*Start heavy and build if they feel good.

 

B) EMOM for 6min

5 T&G power clean and push jerks

*Must be heavier then grace

 

Conditioning

EMOM for 10min

Odd- 200m run

Even- 10 cal Air bike



flyer 2014 throwdown 2

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WOD: Monday the 11th August 2014

Sunday, August 10th, 2014


Reminder that the Free Trial Class is on tonight at 5:30pm. Make all newbies feel welcome as normal…


GPP

 

Strength

Pause back squats 3×5 @ 68%

 

Conditioning

12-10-8-6-4-2 of:

UB hang squat cleans 40/30kg*

burpees

*If you break on the squat clean do 10 burpees before starting from where you broke


COMP

Weightlifting

Hang snatch 5×3

*Use the same weight as last week and make them feel better. Same weight on all sets

 

Strength

Back squat 5×5 @ 68% 1rm

*3 sec pause at the bottom then fast up

 

Conditioning

12-10-8-6-4-2 of:

UB hang squat cleans 60/40kg*

Burpees

*If you break on the squat clean do 10 burpees


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Open box: Saturday the 9th August 2014

Friday, August 8th, 2014


Open box 10am

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


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