CrossFit 42 South

Archive for October, 2014

WOD: Saturday the 1st Movember 2014

Friday, October 31st, 2014

Class at 7am then open gym at 8am – 9am. 

Reminder the tomorrow is Movember and that you need to make sure you have registered, selected CrossFit MSD as your team and donate to our team please. All the links can be found above. Shave you face and lets grow some cool moustaches

Also, box is closed Monday for the public holiday……. 


Weightlifting

Hi hang snatch

3-3-3-3-3

 

Conditioning

Partner WOD

3 rounds for time of:

140 double unders

70 wall balls

*Every :30 you must high five your partner and switch. You will alternate every :30 until you complete the WOD. Score is time and you and your partner can have different scaling options if needed. Both don’t have to be the same. 


-Whey Protein- $63 (price had to go up as they now have to charge GST. Last order I just paid the difference but I had to put the price up a few bucks)

-Protein Bars $4.50 (firstly, these bad boys are legit. They have a great balance of protein, carbs and healthy fats and would be great for those on the run struggling for what to eat that's qucik and healthy)

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WOD: Friday the 31st October 2014

Thursday, October 30th, 2014

ATTENTION

  • Saturday morning at 7am we will have an actually CrossFit class just like we do during the week. This Saturday we will spend some time working on snatches, so for those who struggle with snatching or want extra work on them, please get in. There will be open box from 8-9am then the box will be closed. 
  • ATTENTION to the Comp athletes. If you are training on Saturdays please take the Thursday as a rest day. I will have something programmed for you all on Saturdays starting from next week. Note- this is only for the comp athletes. Everyone else, if you train Mon-Saturday you will be fine as you will most likley miss a day here and there anyway. 
  • Monday the 3rd November is a public holiday and we will be closed. Go out for a run or do some burpees or go for a swim etc. Back to normal on the Tuesday. 

 


Strength

Deadlift 1rm

Compare to last time  http://crossfitmsd.com.au/wod-friday-the-1st-august-2014/

 

Conditioning

“DT”

5 rounds for time of: (15min cut off)

12 deadlifts 70/50kg

9 hang power cleans

6 push jerks


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WOD: Thursday the 30th October 2014

Wednesday, October 29th, 2014

Weightlifting

1rm clean and jerk

compare to last time  http://crossfitmsd.com.au/wod-wednesday-the-30th-july-2014/

 

Conditioning

12min AMRAP of:

12 burpee box jumps

12 t2b

 

From time to time it's easy to lose count of a few reps here and there in a tough WOD but you have to hold yourself honest. If the workout calls for 10 reps then please do 10 reps. If you lose count, just go back a few reps. You only do yourself a dis-service by cheating the total amount of work you could be doing. Don't get caught out doing this please. Also, if you are unsure if the rep is good then don't count it. The time on the board doesn't matter if your effort wasn't legit. We have pretty tight standard at CFMSD, so please make sure you stick to it. Don't get sloppy or forget your count. If in doubt, it doesn't count. At the end of the day, you'll have done more work then the person next to you and therfore, you'll become fitter. 

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WOD: Wednesday the 29th October 2014

Tuesday, October 28th, 2014


Strength

A) Press 1rm

Compare to last time  HERE

 

B) Weighted pull up 1rm

* 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

Compare to last time HERE

 

Conditioning

2km row for time

Compare to last time  HERE
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WOD: Tuesday the 28th October 2014

Monday, October 27th, 2014

Note that this Saturday there will be a class at 7am. This is a test run. There will be open gym from 8-9am after the class. 

Also, please make sure all males sign up for Movember and register with team CrossFit MSD. Clean shave 1st Nov and then grow a handsome tashy…. 


GPP and Comp

Weightlifting

1rm snatch

 

Conditioning

“Isabel”

30 power snatches 60/40kg

 

Finisher (optional)

Run 625m

Row 500m

*If you do this, go hard on it. Short and sweet. Just a little extra huff and puff.

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WOD: Monday the 27th October 2014

Sunday, October 26th, 2014

ATTENTION… 

Firstly, we will be in a testing week this week. We will be testing some major lifts and common bench mark workouts. Please be sure to look back at the last time you did these workouts so you can track your progress. If you PB, please let the coach know so we can highlight it in red and you can ring the PB bell……. 

 

Secondly, November is also known as Movember and we want to rally as many of the CrossFit MSD boys together to grow a tash and help raise money for a good cause. Detials can be found HERE

 

Thirdly, with Christmas coming up we will have a big party to celebrate an awesome year at CrossFit MSD. The original date for this has been set for Saturday the 6th December. So please save this date into your calanders. 

 

Lastly, we are going to try Saturdays at 7am. This will be a class. 7am-8am. Then there will be some open gym time from 8-9am. We will run this for one month and see if this is a better idea then what we are currently doing. 


GPP and COMP

Strength

Back squat 1rm

Compare to last time here

 

Conditioning

"Fran"

21-15-9 of:

thrusters 42.5/30kg

pull ups

compare to last time HERE


This is a great video about rotator cuff strength (shoulder). This is one of the many exercise I have used in rehabing my shoulder injury last year. For those who complain about their shoulders feeling a little weak this should be a go to. If this is something you want to do but are unsure how to set it up, how to do it properly etc, please don't hesitate to ask. 

 

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Open box: Saturday the 25th October 2014

Friday, October 24th, 2014

Open box 10am…. 

please comment your thoughts as to what we should do with this session. Change the time, make it a class? Make it a class and change the time? 

No changes will occur if no changes need to be made. If you want changes, speak up… 

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WOD: Friday the 24th October 2014

Thursday, October 23rd, 2014


This Saturdays Open box will remain the same. Just wanting to get a little bit more feedback. If you haven't commented on the post, please do so. 


GPP

Strength

Deadlift

3-3-3-3

*Start at your last 5rm and build each set.

 

Conditioning

2 rounds of:

21 deadlifts 50/35kg

15 hang power cleans

9 shoulder 2 overhead

625m run

*Must use same weight for all 3 movements.  

COMP

Strength

Front squats

8-8-8

*Start a little heavier then your last set of 10 last week. Goal is to be heavier then the last time you did 8s on the  http://crossfitmsd.com.au/wod-friday-the-12th-september-2014/

 

Conditioning

For time complete

1.6km run

30 pull ups

30 burpees

25 pull ups

25 burpees

20 pull ups

20 burpees

15 pull ups

15 burpees

10 pull ups

10 burpees

1.6km run

 

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WOD: Thursday the 23rd October 2014

Wednesday, October 22nd, 2014


GPP

Conditioning

30min AMRAP of:

Row 500m

40m walking lunge

5 wall climbs

40m bear crawl

15 t2b


 

COMP

Rest day if you are training Saturday other wise, just train…… 

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WOD: Wednesday the 22nd October 2014

Tuesday, October 21st, 2014


GPP

 

Today is a more focused weightlifting/strength session. Enjoy the change of pace

 

Weightlifting

Power clean

3-3-3-3-3-3

*These aren’t t&g, can drop and reset

 

Finisher

500m row sprint

 

COMP

 

Weightlifting

A) 6min EMOM of:

5 power snatch T&G

*Heavier then Isabel if possible.

 

B) 6min EMOM of:

5 power clean and jerks T&G

*Heavier then grace if possible

 

Skill

EMOM for 20min

Odd- 1 muscle up + 3-5 strict ring dips

Even- 16 pistols (alternating)

*Be sure dips are DEEEEEEEEP and solid lock out

 

Conditioning

7 sets of:

15 cal Air bike ALL OUT

-rest 2:30

*Need to really hammer down hard on this one. Earn that rest.


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WOD: Tuesday the 21st October 2014

Monday, October 20th, 2014


GPP

 

 Strength

Press Build up to a 5rm

 

Conditioning

For time with 12:00 cut off

21-15-9 of:

Burpees

UB Wall balls 9/7kg*

Box jumps 24/20”

*If you break on the WB do 10 burpees before resuming where you left off.

 

 

COMP

 

Weightlifting

1rm clean and jerk in 15min

 

Strength

A) Press build to a 5rm

 

B) 3xME at 5rm –rest 1:00

 

C) Barbell rows

10-10-10

*Same as last week, add weight if possible. PERFECT

 

Conditioning

12min AMRAP of:

6 burpees

12 wall balls (MUST BE UB)

200m row


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WOD: Monday the 20th October 2014

Sunday, October 19th, 2014

For all those MSD members who did the Burnie 10, well done. Hope you all achieved the goals you aimed for. 


GPP

Conditioning

400m run

20 back squats @ 80% of 3×5 weight

400m run

40 pull ups

400m run

80 KBS 24/16kg

400m run

100 double unders

*30min cut off

 

COMP

Weightlifting

1rm snatch in 15min

 

Conditioning

Same as class but…

Weight is 100/70kg

C2B pull ups

 

Midline

Tabata hollow rocks


Logan has his 1st birthday on Sunday. Had the best day ever…….. 

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Open box: Saturday the 18th October 2014

Saturday, October 18th, 2014

Open box 10am

WOD: Friday the 17th October 2014

Thursday, October 16th, 2014

GPP

Strength

Barbell rows

10-10-10

*Perfect form. Really tight back and no hitching or jerking the bar to the chest

 

Conditioning

5 rounds for time of: (20min cut off)

10 push press 40/30kg

10 burpees over the bar

400m run

 

Optional Midline

Accumulate 2:00 in a perfect hollow hold on hands and feet. Think walking inch worms, hold yourself with your arms out as far as possible and everything tight through the middle. 


 

COMP

Skill

EMOM for 16min

Odd- 6-12 c2b pull ups + 20 double unders

Even- 3-6 strict HSPU + 20 double unders

*This should be pretty smooth and I’m after UB reps. Scale numbers up or down as needed.

 

Conditioning

EMOM until you fail complete

5 deadlifts 60/40kg

5 hang power cleans

5 Shoulder to overhead

*If you can’t do grace in under 3:00 then scale.

 

Then go for an easy 3km

*Run will be out to the end of the yacht club car park where the funky outdoor exercise equipment is.


 

Mick and Allisha's little girl Ava getting after a WOD with dad. They are doing the warm up here. 

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WOD: Thursday the 16th October 2014

Wednesday, October 15th, 2014


GPP

Conditioning

15min AMRAP of:

30 double unders

20 wall balls 9/7kg

10 t2b


 

For anyone who wants to have a look at some of the pictures taken of the athletes who competed in Hobart a few weekends ago, check out these https://www.facebook.com/nicole.morse.54/media_set?set=a.10202357453332377.1073741829.1673750050&type=1

Nikki did a good job taking just a "few" pictures. 

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WOD: Wednesday the 15th October 2014

Tuesday, October 14th, 2014

GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last time

 

Conditioning

21-18-15-12-9-6-3 of:

KBS 24/16kg

Box jumps 24/20”


 

COMP

Strength

Deadlift 5rm

 

Weightlifting

10min EMOM of:

3 power snatch (T&G)

*Heavy but perfect. Should be as much heavier then “Isabel” as possible. Same weight for all sets

 

Conditioning

7 sets of:

30 UB double unders

10 cal Air bike ME

-rest 2:00

*Must really go all out on the bike.


 

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WOD: Tuesday the 14th October 2014

Monday, October 13th, 2014

 

GPP

Strength

5xME strict pull ups –rest 2:00

*If you are doing 10 plus do c2b. If you need to scale use a band that allows for 5-8 tough reps. Not 10-15 easy reps.

 

Conditioning

Row 1km

12 wall climbs

Run 1km




 

COMP

Strength

A) Front squats

10-10-10

*Start from last set of 10s and build if possible from  http://crossfitmsd.com.au/wod-friday-the-5th-september-2014/

 

B) Barbell rows

10-10-10

*Perfect form. Pause for a 2 count on the chest

 

Conditioning

3 rounds for time of:

15 OHS 50/35kg

10 burpees

5 muscle ups

800m run

*Scale number of muscle ups if needed to maintain intensity. After you finish aim to have a total of 15 MU for the day


 

I found this interesting. Some god education for those who like to learn about this type of stuff 

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WOD: Monday the 13th October 2014

Sunday, October 12th, 2014

Well done to all those athletes who attended the 5km run and got it done. If you missed out on this it is expected that you make up for it. 


Newseltter is up. Sorry for this being a little late

http://crossfitmsd.com.au/october-2014/


GPP

Strength

Back squats 3×5

*Add 2.5kg from last time

 

Conditioning

150 air squats

*Every :30 3 burpees, workout starts with the 3 burpees

 

COMP

Starting at 0:00

Attempt to PB “Jackie”

-Rest remaining time

 

Starting at 15:00

2km row for time

*I total don’t expect a PB here but I expect you DIG DEEP and don’t be a softy.

 

Starting at 25:00

1xME UB t2b

 

Starting at 30:00

1rm snatch in 15min

*Start with empty bar. You can get ready for this between rest breaks but no heavier snatching then the bar.




Mick being a boss reppin out 160kg deadlifts like they ain't no thang…. I'm sure he is good for reps at 200 easy. Keeping building mate. Let the progressions take you there. 

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Open box: Saturday the 11th October 2014

Friday, October 10th, 2014

Open box 10am. 

WOD: Friday the 10th October 2014

Thursday, October 9th, 2014


GPP

Conditioning

5km run

*Yes, 5km run. You will be ok. I don’t care how long this takes you. Just get it done. If you can’t run for a legit reason you can row. If you cherry pick you are only cheating yourself. We want this as a bench mark to measure your improvements over time.

We have a track measured out. It won’t be 5x1km laps like last time.

Please show up for this……. If you don't do the run today I expect you to man/women up and get it done on Monday instead of the regular WOD. 


COMP

Conditioning

5km run

-Rest 3:00

1xME UB c2b pull ups

-rest 2:00

In 12min

1rm clean

*Time starts with 0kg added to the bar

 

BE STRICT ON ALL THE TIMES HERE.. 
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