CrossFit 42 South

Archive for September, 2014

WOD: Wednesday the 1st October 2014

Tuesday, September 30th, 2014


GPP

Conditioning

5 rounds for time of:

400m run

10 t2b

15 box jumps 24/20”

20 air squats

Comp

Conditioning

30min EMOM of:

0dd- 15/12 cal row

Even- 3 muscle ups

*This should be easy. Scale muscle ups down if needed and keep rows at the same pace each set. 


This guys is so cool. I learned how to do muscle ups from watching his videos. Also, if it wasn't for this guy, Giani would have never come to CrossFit MSD. Long story short… I was watching some videos way back in the day before CrossFit MSD even was thought of and I thought he looks like that Brendan Giani dude. So I sent him a message and said do you know what CrossFit is and do you want to give it a crack? He said yes, we did cindy and he was hooked ever since. He went on to do cindy 3 times in 3 days to get 20 rounds because I told him that was a good score. HAHAHA

 

WOD: Tuesday the 30th September 2014

Monday, September 29th, 2014


All those who are competing in the comp this weekend I just want to make sure you all know that you should be taking it pretty easy this week. Do the daily WOD right up to Wednesday and then Take Thursday and Friday off. If you aren't "feeling it" for todays workout or tomorrow then just do some easy rowing/bike work. Listen to your body. You have all trained so hard leading up to this comp. You don't want to have an overuse injury leading into the comp. You want to hit it at 100%. 


Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

Death by power clean and jerk 60/40kg

*You’ll do 1 rep on the first min, 2 reps the second min, 3 reps the 3rd min etc. Go until you can’t complete the minute. Score is total rounds plus extra reps completed.

WOD: Monday the 29th September 2014

Sunday, September 28th, 2014

GPP
Strength
Back squats 3×5
*add 2.5kg from last session

Conditioning
12min AMRAP of:
20 wall balls 9/7kg
10 pull ups
5 burpees

comp
Same as class……. No more!

Sup…..

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Open box: Saturday the 27th September 2014

Friday, September 26th, 2014


Open box 10am


Happy Grand final day…. 

Cheer cheer the red and the white 

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WOD: Friday the 26th September 2014

Thursday, September 25th, 2014


GPP

Skills

Kipping pull ups

If you have kipping pull ups, we will work on c2b. If you have c2b we can work on muscle ups. Main focus is on regular kipping pull ups though.

 

Conditioning

10-9-8-7-6-5-4-3-2-1 of:

Front squats 50/35kg

10 KBS 24/16kg after each set


Weightlifting

EMOM for 6min

5 t&g power snatch

*Use the weight you have been using for ME work

 

Strength

Front squats

4-4-4

*Start at last weeks heaviest 6 and build from there

 


COMP

Conditioning

10-9-8-7-6-5-4-3-2-1 of:

UB Thrusters 40/35kg

10 KBS 24/16kg after each set

*Every break results in 10 burpees on the spot before resuming


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This guy is back next week, so be sure to give him hell, ask plenty of dumb questions and leave chalk on the floor to make up for the 3 weeks he’s been away.. 🙂

WOD: Thursday the 25th September 2014

Wednesday, September 24th, 2014


Weightlifting

3rm power snatch T&G

 

Conditioning

EMOM for 20min

Odd- 5 power snatch @ 80% of above

Even- 5 pull ups + 5 t2b



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WOD: Wednesday the 24th September 2014

Tuesday, September 23rd, 2014


A great oppurtunity for anyone wanting some professional photography done FREE of charge…. 

Fellow CrossFitters of MSD!

I’ve had a couple of people talk to me about this before, but seeing as I have a bit of time off coming up (Thursday 25 – Friday 3) I am going to offer a limited number of people the opportunity to do photo sessions with me at the MSD gym.

I’m offering this free of charge and sessions will take about 2 hours (give or take depending on what we’re trying to achieve) with the idea of turning out 3-4 images per-person, and I would also like to use some of the images I take in my portfolio, just an FYI for you all there.

SO, if you have any questions or are interested please contact me ASAP via Facebook Inbox so we can get the ball rolling to organise a day and time that works for all parties involved (you, me and Maso).

Cheers guys! Meg


GPP

This may be boring and not as sexy as other WODs but this stuff needs to be done just as much as the other stuff.

Do not be that person who doesn’t show up because you just don’t want to do this. By showing up and giving it 100% you’ll be that step closer to become the bad ass you want to be.

Note: For some people, this is their jam and they'll love this type of workout… #cardiobunnies (Wilson?)

Strength

Press 3×5

*Add 1kg

 

Conditioning

6 sets each for time of:

500m row

400m run

-rest 2:00

*If you lap someone and rest breaks get mucked up, just rest a little longer


Comp

Strength

Deadlift 5rm

*Add 2.5-5kg. NOT T&G but don’t just drop it either.

 

Skill

EMOM for 10min

1-4 muscle ups + 20 UB double unders

*Jumping muscle ups or 5 c2b pull ups

 

Conditioning

6x500m rows

-Rest 2:00

*Pace must be faster than last week by 1-2seconds.

 

Midline/accessory

A1) 3×10 Glute ham raise –rest :20

A2) 1:00 plank hold  -rest 2:00

*Plank hold you should be squeezing everything as tight as possible. Don’t be lazy here. Hold a PERFECT position. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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WOD: Tuesday the 23rd September 2014

Monday, September 22nd, 2014


GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last week

 

Conditioning

5 Rounds for time of:

10 hang power cleans 40/30kg

10 box jumps 24/20” step down

*10min cut off

 

COMP

Weightlifting

5 sets of:

3 cleans + 1 jerk

*Start @ 80% of 1rm and build if possible. Start lighter if needed.

 

Strength

Push press 5rm for the day

*Get after it.

 

Then

1xME @ 85%

-rest :30

1xME @ 80%

-rest :30

1xME @ 75%

*Do not let the bar hit the floor. These are ME sets but be smart. Quality over quantity here but don’t stop 3 reps short either. Learn your body.

 

Conditioning

3RFT of:

10 box jumps 30/24”

10 hang power cleans 60/40

 

-rest 5:00

 

3RFT of:

10 box jumps 24/20”

10 hang power cleans 40/30kg

Will be doing another order of this stuff this week. 🙂 

More cinnamon this time around, went quick last time…… 

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WOD: Monday the 22nd September 2014

Sunday, September 21st, 2014


GPP

Strength EMOM

15min EMOM of:

1st– 5 back squats @ 3×5 weight

2nd– ME UB strict pull ups

3rd– ME UB deficit push ups on 25/10kg plates

*If you can still add 2.5kg to squats and get through all the work then do it. Scale pull and push ups as needed to get some good reps in.

 


COMP

Strength

Pause front squats

5-5-5-5

*Start at 65% 1rm and build if possible. NO BELTS. Again, midline strengthening in key.

 

Weightlifting

Snatch

2-2-2-2-2-2

*Start at 85% and if feeling it, add weight. If not feeling it keep the same. Drop and reset.

 

Conditioning

30 t2b

100 double unders

25 t2b

75 double unders

20 t2b

50 double unders



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Open box: Saturday the 20th September 2014

Friday, September 19th, 2014


Open box 10am.

It's been very quiet Saturday mornings. Come in and have some fun 🙂


WOD: Friday the 19th September 2014

Thursday, September 18th, 2014


We have had heaps of people say that they have this friend who wants to give crossfit a go. Then what happens is we never hear from that friend. So, we are having a "bring a friend for free day". This is for those who want to give CrossFit a go. The WOD on the day will be simple enough they can join in with you, yet tough enough the more advance guys still get a good WOD. 

Remember that every referal that signs up with us gives you 50% of your next months training fees. 

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GPP

Skill

Rope climbs

*We will teach/reteach you the art of climbing a rope using your legs. Try to accumulate 10-15 total reps. Note that our ropes are about 4’ of standard height but for most of you, it’s high enough….  : )

 

Conditioning

30-20-10 of:

Thrusters 40/30kg

Burpees over the bar

*15min cut off


COMP

Weightlifting

Power snatch

1×5 @ 95% of 5rm

1×5 @ 90% of 5rm

1xME @ 85% of 5rm

*Goal is more reps on ME set then last week.

-Rest 1:30 between sets

 

Strength

Front squats

6-6-6

*Start at last weeks heaviest 8 and build from there.

 

Conditioning

30-20-10 of:

Thrusters 40/30kg

Burpees over the bar

*15min cut off


 

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WOD: Thursday the 18th September 2014

Wednesday, September 17th, 2014


GPP

Weightlifting/conditioning

EMOM for 30min

1st– 5 hang power snatch

2nd– 30m bear crawl

3rd– :20 side plank e.s


COMP

Rest day if you plan to train Saturday morning. Other wise, train…… 


 

Sparra has some gnarly calfs on him………

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WOD: Wednesday the 17th September 2014

Tuesday, September 16th, 2014


GPP

Strength

Press 3×5

*Add 1kg

 

Conditioning

1km row (HARD)

-Rest 1:00

Then 3 rounds of:

15 c2b pull ups

20 push ups (hand release)

25 sit ups

*Score is the 1km time and the total time from the whole wod. So go hard on the row.


COMP

Strength

A1) Pause Ring rows 5xME (2sec pause at chest) –rest 1:00

*Set your body up with feet on a box and body parallel to the floor. These should feel really hard.

 

A2) Pause back squats (10 sec at bottom)

1-1-1-1-1 –rest 1:00

*NO BELTS! This is more of a midline session. Stay tight as fuck at the bottom and stand with as much speed as possible. Start at 65% 1rm and build if possible.

 

Conditioning

6x500m row

-Rest 2:00

*Goal is to pick a pace and hold that for all sets. Don’t be lazy but don’t start of as a hero and die in the ass on last few sets.

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WOD: Tuesday the 16th September 2014

Monday, September 15th, 2014


GPP

 

Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

12min AMRAP of:

30 double unders

10 power cleans 40/30kg

10 jumping lunges

 


COMP

Weightlifting

A) Clean and jerk 5×2 @ 90%

*Goal is to make them feel better then last week. No heavier….

 

B) EMOM for 10min

5 push jerks t&g

*Start heavy-ish and build. Focus on on fast cycle time and being efficient.

 

Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

6min AMRAP of:

15 wall climbs

AMRAP t2b

For the older guys……. this can be you 🙂

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WOD: Monday the 15th September 2014

Sunday, September 14th, 2014


We have 7 people registered for the CrossFit Works comp down in Hobart. There are 15 names on the board. Get to registering ASAP. Do not regret missing out!!!!!

 

Lost property will go at the end of the week. Check the bin out the back. 


GPP

Strength

Back squat 3×5

*Add 2.5kg

 

Conditioning

Buy in 50 wall balls

Then..

21-15-9 of:

burpee box jumps

400m run

 


COMP

Weightlifting

A) Snatch 5×2 @ 90% of 1rm –rest 1:30

*Goal is to make them feel better then last week. No heavier….

 

B) Take 10min to build up to a heavy double on the snatch balance.

*Must be perfect

 

Skill

10min EMOM of:

Odd- 6-12 UB c2b pull ups

Even- 16 pistols (alternating)

*Same as last week but better. If c2b was easy, add some reps.

 

Conditioning

“Karen”

150 wall balls 9/7kg

*Have fun…… Dig deep on this please. Simple but tough. I don’t care if you “aren’t feeling it” today. Just go as hard as possible and PR the shit out of this. Wall balls are a simple movement that you should be efficient at. It burns I know but I promise you that you wont die so suck it up!


Hope you all had your rest over the weekend. Another big week ahead 🙂

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Open box: Saturday the 13th September 2014

Friday, September 12th, 2014

Open box 10am

Come in and do a catch up WOD or something you have been wanting to hit… 

 

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WOD: Friday the 12th September 2014

Thursday, September 11th, 2014


GPP

Strength

Front squat 1rm

 

Conditioning

5 rounds for time of:

10 hang cleans 60/40kg

10 burpees


COMP

Strength

A) Front squat

8-8-8

*Start at your last set of 10 from last week and build up.

 

B) Barbell rows (3sec pause on chest)

8-8-8 –rest 1:30

*Drop weight way back from what you normally would do. Focus is on a good solid pause.

 

Conditioning

EMOM for 20min

Odd- 12 burpees

Even- 15 cal row

*Go at 90% effort on each movement. Not 100% but do not take it easy. Same pace on each set. Smooth and consistent

 

Finish with an easy 10-15min easy row/bike etc.


This looks like it will be heaps of fun….. 

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Tasmanian Strength Festival

Thursday, September 11th, 2014

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WOD: Thursday the 11th September 2014

Wednesday, September 10th, 2014


GPP

Strength

5xME plyo push ups (PERFECT)

*If you are still struggling with regular push ups then don’t worry about the plyo. Just work regular good quality push ups.  

 

Conditioning

5 sets of:

1min ME double unders

:30sec rest

1min ME sit ups

:30 rest

*Score is total DU and SU seperate

 


Comp

Rest day. I'm sure you all need it……. 


Throwback Thursday- The Open WOD 14.1. Joc gets her first double unders and plenty more. 

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WOD: Wednesday the 10th September 2014

Tuesday, September 9th, 2014


GPP

Skill

Spend 8min to find your best 3rm broad jump.

*Make this rebound. Big jump, land and jump again and again. Score is total distance.

 

Strength

Deadlift 5rm

 

Conditioning

5 sets all out effort of:

20 KBS 24/16kg

200m row

-rest 3:00

*Score is fastest and slowest sets. Go HAM!


COMP

Skill

Spend 8min to find your best 3rm broad jump.

*Make this rebound. Big jump, land and jump again and again. Score is total distance.

 

Weightlifting

Build up to last weeks 5rm power snatch

*Not heavier. Maybe lighter if not feeling it

Then…..

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

*Goal is more reps on ME set.

-Rest 1:30 between sets

 

Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

In a 3min window air bike 20 cals then do 15 KBS 32/24kg. Rest remaining time. Complete for 4 total sets.

*If you can mange sets of 15 then do sets of 20. That is the goal and UB. Hit the Air bike @ 95%. This means go AFAP with just a little bit of juice spare. 


This was found in Logan tummy on Monday morning. This is why I haven't been at the box much so far this week in the arvo. 

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Here he is the night we picked him up all sad and shit. He is feeling better now, just a little uncomfortable the poor guy. To some he may seem just like a dog, but to Lisa and I he is our boy. Just like people have babies, we have a fur baby. 

 

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