CrossFit 42 South

Archive for November, 2014

WOD: Monday the 1st December 2014

Sunday, November 30th, 2014

I would love to thank everyone for their support to all the guys who grew their top lip hair this last month. Thanks for all the donations.


GPP

Strength

Back squat 3×5

*Add 2.5kg from last time

 

Conditioning

5 rounds for time of:

30 air squats

15 burpees

400m run

*20min cut off

 

 

 


COMP

Weightlifting

Snatch EMOM

First 5min 3 reps @ 75%

Second 5min 2 reps @ 85%

Third 5min 1 rep @ 90%

*Not touch and go.

 

Strength

Back squat 3×5

*Add 2.5kg

 

Skill/conditioning

EMOM for 21min

1st– 6-12 UB c2b pull ups

2nd– 10 thrusters 40/30kg

3rd– Row 10-15cal

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WOD: Saturday the 29th November 2014

Friday, November 28th, 2014

GPP

Weightlifting

15min to find a heavy 3 rep max snatch

 

Conditioning

15-12-9-6-3 of:

Power snatch 40/30kg

Burpees

40 double unders

 

COMP

Strength

Pendlay rows 5×5

*Perfect, not touch and go. Stay tight and pull into chest

 

Conditioning

For time complete the following

Run 800m

21-15-9 of:

Power cleans 70/50kg

Front squats

Run 800m

 

Midline

Accumulate 2:00 L-sit hold

*Use KB to hold yourself up.

 

Accumulate 50 hip extensions with a 2sec pause at the top of each rep

 


Friday, Saturday and Sunday Sparra will be riding his push bike around the country side for charity… I'm sure his already massive calfs are going to be yoked after this ride as well has his ass that will be sore from sitting on a bike haha. 

Day 1- Burnie to Cradle Mt

Day 2- Cradle Mt to Poatina

Day 3- Poatina to Launceston

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WOD: Friday the 28th November 2014

Thursday, November 27th, 2014

Ok, so it's close to the end of Movember. Please, please, please donate to our team HEREAlso, there will be beers and chocolate milk (for the under age crew) in the fridge to encourage people to hang back after their WOD. 

If you grab a drink or two or you are just kind hearted, bring a few exra $$$ to donate to our Movember fund. 


GPP

Strength

Front squat 3rm in 12min

*try go heavier then the 5rm from last Friday

 

Conditioning

15min AMRAP of:

5 front squats @ 70% of above (no racks)

10 push ups (HR)

30 lateral jumps over the bar

 

COMP

Skill

EMOM for 10min

3-5 strict HSPU

*Try not to scale ROM today. If you can’t do a strict HSPU do a pike HSPU on a box. This doesn’t have to be UB. You can do 3 singles every min. Just practice getting in the work.

 

Conditioning

4 rounds for time of:

Row 200m

7 burpees over the rower

 

-Rest 2:00

 

For time complete:

10 burpees

20 power snatches 40/30kg

10 burpees

 

-Rest 2:00

 

6 rounds for time of:

6 t2b

6 c2b

6 burpees

 

-Rest 2:00

 

3 rounds for time of:

200m run

15 KBS 32/24kg

10 burpees

 

*Make note of each mini workouts time. BE SPECIFIC ON REST. No more or less.


Make sure you donate to our Movember crew…… Thanks 

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WOD: Thursday the 27th November 2014

Wednesday, November 26th, 2014

GPP

Conditioning

For time complete the following:

60 cal row

50 wall balls 9/7kg

40 t2b

30 wall balls

20 t2b

10 wall balls

60m OH plate lunge 25/15kg*

*Every time the plate leaves the oh position do 5 burpees. No resting on your head either.

 


COMP

Recovery day… (only if you train 5 days a week. If you won't train Satruday you train today. If you missed a session, you catch up)

 

This means do something. Go for a big walk, do some easy rowing/bike work. Go for a swim etc.  Heck, even mow the lawns at some sort of intensity. I do that lol.

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WOD: Wednesday the 26th November 2014

Tuesday, November 25th, 2014

GPP

Strength

A) Press 3×5

*Add 1kg from last time

 

B) 5xME strict pull ups –rest 1:00

*If you can do 10+ do c2b, if you can’t get 3-5 use a band. Don’t use a band that is to easy though

 

Midline

Accumulate 3:00 of L-sit

*These will be done on the floor with hand in front of hips and bum still sitting. If you can, then we can upscale but this is the starting point.

 

COMP

Weightlifting

Power clean T&G

3-3-3-3-3 –rest 1:00

*Start at 75% of 1rm and build if possible

 

Strength

A) Front squat 3rm in 12min

*This should be heavier then last weeks 5rm

 

B) 3×2 @ 90% of A

 

Conditioning (yes, more rowing. Deal with it. It will make you heaps fit)

7x500m row –rest 1:00

*Slightly faster then last time. Same pace on all rows


Anyone a video making enthusiast and would like to possibly with $10,000????? 

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WOD: Tuesday the 25th November 2014

Monday, November 24th, 2014

GPP

Strength

Deadlift 5rm
*Add 2.5-5kg

 

Conditioning

15min AMRAP

30 KBS 24/16kg

60 double unders

200m run

 

COMP

Weightlifting

Take 12min to build to a max of the following complex:

1x push press

1x push jerk

2x split jerk

 

Then 3 sets at 90%

*Try go heavier then last week if possible.

 

Conditioning

A) 10min AMRAP of:

3 muscle ups

6 power clean and jerks 70/50kg

 

-rest 3:00

 

B) 1km row

100 double unders

1.6km run
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WOD: Monday the 24th November 2014

Sunday, November 23rd, 2014

There is a free intro session today. If you have any friends/family who are keen to try out CrossFit please bring them along to a class. 


GPP

If there a new people in your class, buddy up with them, make them feel comfortable and guide them along the way

Strength

Back squats 3×5

*Add 2.5kg from last session

 

Conditioning

12min AMRAP of:

12 push press 30/20kg

10 burpees over bar

8 front squats 30/20kg


COMP

Weightlifting

Snatch + hang snatch + OHS

7×1+1+2 –rest 1:00

*This doesn’t have to be heavier than last week but total weight moved needs to be higher. 7 sets @ 60kg is better then 40-65kg as total weight moved is greater. If feeling it, go heavier.

 

Strength

Back squat 3×5

*Add 2.5kg

 

Skill/conditioning

EMOM for 21min

1st– 6-15 ub c2b pull ups

2nd– 15-20 ub wall balls

3rd– Row 10-15cal

*I want you to be challenged in this. Pick a number on each exercise that is manageable but challenging. Don’t sell yourself short. 


this looks to be a cool little series …

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WOD: Saturday the 22nd November 2014

Friday, November 21st, 2014

7am class followed by 8pm open gym time…. Come get it!


GPP

Partner WOD

10min AMRAP of:

One athlete runs 200m while the other athlete AMRAPS power clean and jerk 60/40kg. High five change over. Score is total reps completed

 

-rest 3:00

 

10min AMRAP of:

One athlete lunges 40m while the other athlete AMRAPS burpees

 

*Score is total reps for each AMRAP

 


COMP

Weightlifting

2rm jerk

*Can use the blocks. Drop and reset. Build up in 2s adding weight each set till max

 

Strength

Deadlift 5rm

*Add 2.5-5kg from last time.

*Please make sure these are lower and reset. No T&G. You’ll get stronger for it I promise. Control lower though.

 

Conditioning

12min AMRAP of:

3 t2b

20 double unders

3 c2b pull ups

6 t2b

20 double unders

6 c2b

9 t2b

20 double unders

9 c2b

etc… Keep double unders

at 20 reps and keep going up in 3s on t2b and c2b

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WOD: Friday the 21st November 2014

Thursday, November 20th, 2014

GPP

Strength

Front squat 5rm in 12minutes

 

Conditioning

EMOM for 20min

Odd- 5 front squats @ 70% of above (no racks)

Even- 15 box jumps on and over 24/20”

 

*Scale % if needed

*Step down BJ. Scale reps if needed

 


COMP

Strength

A1) 4x 8-12 strict HSPU –rest :30

 

A2) 4x 12 bent over KB rows –rest 1:00

 

Conditioning

10 rounds for time of:

5 ring dips

5 t2b

5 thrusters 50/35kg

 

-Rest 5:00

 

Run 3km for time

*Same as 5km track but turn around where the path starts at the end of the yacht club car park where the outdoor exercise equipment is. If in doubt, ask.

 


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WOD: Thursday the 20th November 2014

Wednesday, November 19th, 2014

Yes it’s cardio day again. Deal with it!!! Last week we had okay numbers but can be better. Don’t cherry pick because it’s boring. Get in and get the work done. If you want to do other stuff afterwards, you can. Just hit this with 100%

 

Conditioning

5 sets of:

500m row

75 double unders

-rest 3:00

 

*Score is fastest and slowest times.

*Scale DU’s if needed. Should take no more then 2min and that’s being generous. In saying that, everyone must attempt to DU unless you are 100% not able to and the coach allows it.


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WOD: Wednesday the 19th November 2014

Tuesday, November 18th, 2014

GPP

Strength

Press 3×5

*Add 1kg to from last session

 

Conditioning

For time complete the following:

30 push press 40/30kg

800m run

-Rest 2:00

20 push press 50/30kg

625m run

-Rest 2:00

10 push press 60/40kg

Run 400m

*Score is time from start to finish including rest breaks.

*Scale weight as needed

 

COMP

Weightlifting

Hang Power clean T&G

3-3-3-3-3 –rest 1:00

*Build each set. Heavy but fast cycle time

 

Strength

A) Front squat 5rm in 12min

B) 3×3 @ 90% of A

Conditioning

7x500m row –rest 1:00

*Slightly faster then last time. Same pace on all rows


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WOD: Tuesday the 18th November 2014

Monday, November 17th, 2014

GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last time

 

Strength/midline/conditioning

5 rounds not for time of:

10 strict pull ups

5 pendlay rows (Heavy but perfect)

10m inch worm to hollow (PERFECT)

*Break up the pull ups if you can’t do sets of 10. Do c2b if regular is easy. *Make the pendlay rows perfect, if in doubt, ask a trainer.

*Perfect inchworms. Pause 3sec at top and bottom. 
 

COMP

Weightlifting

Take 12min to build to a max of the following complex:

1x push press

1x push jerk

2x split jerk

 

Then 3 sets at 90%

 

Conditioning

“NATE”

20min AMRAP of:

2 muscle ups

4 HSPU

8 KBS 32/24kg

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WOD: Monday the 17th November 2014

Sunday, November 16th, 2014

GPP

Strength

Back squats 3×5

*Add 2.5kg from last session

 

Conditioning

For time:

2-4-6-8-10-12-14-16-18-20 wall balls 9/7kg

*After every set do 5 burpees. Score is time after completing last set of wb and burpees

 

COMP

Weightlifting

Snatch + hang snatch + OHS

7×1+1+2 –rest 1:00

*This doesn’t have to be heavier than last week but total weight moved needs to be higher. 7 sets @ 60kg is better then 40-65kg as total weight moved is greater. If feeling it, go heavier.

 

Strength

Back squat 3×5

*add 2.5kg

 

Conditioning

For time:

2-4-6-8-10-12-14-16-18-20 UB wall balls 9/7kg

*After every set do 5 burpees. Score is time after completing last set of wb and burpees.

*Wall balls MUST be UB. If you break 5 burpees


 

Well done to all those athletes who competed in Launy at the CrossFit Levitate partner comp and thank you to all those who come to support us. You guys rock!

 

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WOD: Saturday the 15th November 2014

Friday, November 14th, 2014


Class at 7am

Open gym 8-9am


Best of luck to all those competing today at the CrossFit Levitate comp. Please get down and try support us if you don't have any plans. Athletes competing are:

Maso and G

Lucy and Nikki

Chels and Steph

Ty and Jade


GPP and Comp

Strength

Pendlay rows

5-5-5-5-5

*Bar must touch chest. No hitching or jerking it up there. Perfect form

 

Conditioning

3 rounds for time of:

20 Overhead squats 30/20kg

5 wall climbs

400m run


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WOD: Friday the 14th November 2014

Thursday, November 13th, 2014

 

 


GPP (If you are doing the partner comp tomorrow, take it easy today. Be smart)

Strength

Deadlift 5rm

*Add 2.5-5kg from last session. Again, be sure to get some good warm up reps in for extra volume.

Conditioning

For time complete the following:

21 KBS 24/16kg

15 box jumps 24/20”

9 t2b

-rest 1:00

21 t2b

15 KBS

9 box jumps

-rest 1:00

21 box jumps

15 t2b

9 KBS

 

Score is total time from start to finish including the rest breaks

 


COMP (take today easy. Do class WOD if you aren't competing tomorrow. Maybe get in with your partner and play around with the wods)

 Read this……   Some wise words from Ben Bergeron (CrossFit New England)

"Three things…

1. If you are a beast, and don’t “have enough time” to do the metcons/runs, but have time to throw around a barbell you are not going the Regionals or the Games. Your weaknesses will be exposed – and it will be your fault for not having the balls to train your weaknesses. The fact is, it’s not a time thing, it’s a priority thing. The easy fix to this – just start every training session with the metcon and I bet you will have time at the end for your barbell work. You are a beast – so train like a ninja.

2. NO EXCUSES – EVER. It was raining, you had to do pull ups at the globo gym, your hand ripped. Adversity happens to everyone, in every training session, everyday. Every Games athlete deals with the same issues as you – but they recognize adversity as a part of life. If you use excuses now what happens on game day?

3. Pay attention to the small things. This seems obvious when comes to things that directly impact your training: sleep, nutrition, warm up, cool down, recover and rest. But there is one small thing that will trump all those together – your mental thought process.

Your Thoughts become your Words, Your Words lead to Action, and Action will dictate your Results.

If you have negative approach to a workout or are disappointed with your performance you need to turn it around mentally. Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness.

During the workout recognize the voice in your head. That is your personal coach. Is that voice a good coach or bad coach? Is the voice telling you that you can lift the weight, that you can do one more rep, that you can be a little bit faster? Or is the voice reminding you about the pain, how heavy the weight is, and that you need more rest?

After the WOD reinforce anything that went well and use any negatives as a learning experiences. Take solace in the fact that we fail in training to succeed in competition. You need to fail reps, blow up, and try new things that don’t work in order to improve. Focus on the improving, not the failing. While you are lying on the floor after the wod tell yourself that you love the feeling of battery acid in your veins, you love working hard, and that you got 1% better today."

 

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WOD: Thursday the 13th November 2014

Wednesday, November 12th, 2014

GPP

If this is boring, I DON'T CARE! This longer, more boring type of "cardio" has to be done and will make you better. Also, there are a lot of members who will see this and think "HELL YEAH" and there will also be those who will think "I'll lose my gains". Like I said on the 5km run day, there are people way stronger then you who are also way better then you at this stuff. Show up and get it done 

Conditioning

5 sets each for time of:

500m row

200m run

-Rest 3:00

*Score is fastest and slowest times

 

Please be sure to donate to our "CrossFit MSD" Movember group HERE

I'm starting to see some cool Mo's being grown. This is all I can come up with for now lol

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WOD: Wednesday the 12th November 2014

Tuesday, November 11th, 2014


GPP

Weightlifting

Build up to a max of the following complex:

2 clean deadlifts

2 hang cleans

1 jerk

*Try get in at least 5 work sets.


COMP

Weightlifting

Clean + front squat + jerk

5x 1+2+1 – rest 1:00

*Same as the snatch on Monday. Move more total weight but doesn’t have to be heavier if you can’t go heavier.

 

Conditioning

5 rounds for time of:

400m run

15 KBS 24/16kg

15 burpees


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WOD: Tuesday the 11th November 2014

Monday, November 10th, 2014

GPP

 Strength

Press 3×5

*Add 1-2kg from last session

 

Conditioning

“Cindy”

5 pull ups

10 push ups

15 squats

*PERFECT REPS. Chin clearly over the bar, chest to floor and no worming and deep squats and stand all the way up. Be honest with yourself please.

Compare to last time HERE

 

 


COMP

Yes, I want the conditioning done first today……..

 

Conditioning

7x500m row (Same pace each set)

-Rest 1:00

*Go at a slightly faster pace then the row/t2b work from last Tuesday

 

Strength

A1) 4x 8-12 strict HSPU –rest :30

 

A2) 4x 12 bent over KB rows –rest 1:00

 

*Same as last week on this work but try make it slightly harder. Add 1 rep. Once you can do 12s on the HSPU you can increase difficulty. If you can do 12s on rows add a 1sec pause ON the chest

 

 


Some info I posted a while back. This is the average of the bottom 10% regional level athletes. This is a cool bench mark to aspire to. 

Please note that there would be better athletes with not as heavy lifts. The strength numbers aren't the be all and end all but they really help. If you can be close to this you know you are strong enough, then you have to ask yourself, are you fit enough? 

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WOD: Monday the 10th November 2014

Sunday, November 9th, 2014


CrossFit MSD November newsletter is up. Sorry this was a little late. Please be sure to check it out HERE


GPP

Strength

Back squats 3×5

*Add 2.5kg from last session

 

Conditioning

EMOM for 21min

1st- 6 front squats @ 50% of 3×5 (no racks)

2nd– 9 burpees

3rd– sprint 100m (up and down driveway)


COMP

Weightlifting

Snatch + hang snatch + OHS

7×1+1+2 –rest 1:00

*This doesn’t have to be heavier than last week but total weight moved needs to be higher. 7 sets @ 60kg is better then 40-65kg as total weight moved is greater. If feeling it, go heavier.

 

Strength

3×5 @ 2.5kg heavier then last week

 

Conditioning

12min AMRAP

3 muscle ups

6 t2b

9 pistols

 

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WOD: Saturday the 8th November 2014

Friday, November 7th, 2014

7am class followed by open gym 8-9am.


GPP

Weightlifting

1rm Split jerk

*Good opportunity to learn how to do split jerks or to get better at doing them. Learning this skill will allow you to get more weight overhead.

 

Conditioning

Partner WOD

20min AMRAP of:

5 t2b

7 push ups (hand release)

9 goblet squats 24/16kg

*One athlete working at a time. Switch over anytime you wish. Work as a team and get as many rounds in as possible.

 

COMP

Monster Mash by Pat Sherwood

Begin at 0:00

In an 18 minute window:

Run 2 miles

Max reps Snatch 70/47.5kg

*Any style snatch power or full

 

Begin at 28:00

For time:

40 Chest to bar pull-ups

20 Back Squats 100/65kg (use a rack)

1 Mile run

 

Begin at 50:00

2 Rounds for time:

800m Run

8 Rope Climbs

*Standard is 15’ but you guys will get a plenty good enough WOD out of this anyway.

 

This may be fitting if you are doing the comp WOD today. 🙂

 
 

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