CrossFit 42 South

Archive for December, 2014

Box closed: New Years Day….. The 1st of January 2015!!!!!!!!!

Wednesday, December 31st, 2014

Happy new year to all. 2015 is a year where we will crush goals together. Remember if you want to set some goals and have a personal plan on how to achieve them, please just contact me. Always happy to help out…… 

Class times for Friday the 2nd Jan are 7am and 4pm. Then on Saturday the 3rd we have 8am open gym (I'll put a few WODs on the board you can choose from). Then we are back to normal timetable Monday the 5th Jan 2015…….. 

 

WOD: Wednesday the 31st December 2014

Tuesday, December 30th, 2014

New years eve…. Last session for 2014. Come in the morning 7am class and 8am open gym for your last WOD before you go out and binge drink like I know you all will lol…. 


GPP

Strength

Deadlift

5-4-3-2

*Aim to start heavier then last 5rm and build each set. Not T&G. 

 

Conditioning

5 rounds for time of:

15 deadlifts 70/45

15 wall balls

200m run

COMP

Weightlifting

1rm press

1rm push press

1rm push jerk

1rm split jerk

*Build up how every you like, rest as long as needed. Goal is to go heavier on each lift. Keep adding weight to the bar till you finally max out your overhead lift. 

 

Conditioning

20min AMRAP of:

20 Overhead squats 50/35kg

10 muscle ups

100 double unders

400m run

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WOD: Tuesday the 30th December 2014

Monday, December 29th, 2014

GPP
Skill
Take 15min before the wod to build up to a heavy-ish 5rm hang power snatch.
*heavier then the workout. Heavy but perfect.

conditioning
15min amrap of:
10 hang power snatch 40/30kg
10 burpees
10 c2b pull ups

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comp

all of it
A) 30 power cleans for time 70/50kg

-Rest 5:00

B) row 2km for time

-rest 5:00

C) 50 c2b pull ups for time
*every break is 5 burpees

-rest 5:00

D) 5min amrap of:
7 power snatch 40/30kg
5 burpees

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WOD: Monday the 29th December 2014

Sunday, December 28th, 2014

Reminder that there is only a class at 7am and 4pm today. 


GPP

Strength

Back squat 5rm

*Have fun with this, back to normal progressions in the new year.

 

Conditioning

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

Thrusters 20/15kg

KBS 24/16kg

30 double unders (after every set)

*Goal is for UB thrusters and KBS. Scale if needed. Light and fast vs heavy and slow is the goal here. There should be no excuse to break other then you being lazy lol.

 


COMP

Weightlifting

A) Build to a max of the following complex

1x power snatch

1x hang power snatch

1x hang snatch

 

B) 5×1 @ 90% of A

 

Strength and conditioning

Same as class but use 42.5/30kg on thrusters and they still have to be UB. If you can’t do this, scale. Don’t let your ego get the better of you. Think of this like an open WOD. Go hard, don’t stop.


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WOD: Wednesday the 24th December 2014

Tuesday, December 23rd, 2014

If you haven't yet posted on the reflect and acknowledge post, please do so. Thank you to those who have gone out their way to do so. 

Christmas Eve WOD………. Don't forget that we are having a breakfast BBQ after the 7am class. Eggs and Bacon suplied by Lyn and Leanne is supplying the bread rolls. If you plan on training at 8am the BBQ will still be there to have something to eat.  

Merry Christmas to all. I love this time of the year. Hope you all have an amazing day and have fun over Chrsitmas. 
I won't post on here till Sunday the night before Mondays WOD. Keep eye out on FB and Instagram for pictures etc though. 


GPP

“12 days of CrossFit MSD” GPP version

1x 100m run

2x wall climb

3x c2b pull ups

4x thrusters 40/30kg

5x hang power clean 40/30kg

6x deadlift 40/30kg

7x wall balls 9/7kg

8x burpees

9x box jumps

10x KBS 24/16kg

11x t2b

12x overhead squats

*This workout goes like the song but if you aren't familure, it will go like this:

1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : ) 


COMP

“12 days of CrossFit MSD” Comp version

1x 200m run

2x wall climbs

3x muscle ups

4x thrusters 60/40kg

5x hang power clean 60/40kg

6x deadlift 60/40kg

7x burpee over bar

8x box jump on and over 30/24”

9x c2b pull ups

10x t2b

11x HSPU

12x snatch 60/40kg (full snatch)

*1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : ) 


This WOD was programmed by my main man, Logan……. He is also in charge of CrossFit MSD while I am away in Japan. Giani will be second in charge. 
 

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WOD: Tuesday the 23rd December 2014

Monday, December 22nd, 2014

GPP

Conditioning

4 rounds of:

1min ME row for calories

1min rest

1min ME KB snatch

1min rest

1min ME burpee box jumps 24/20”

1min rest

*Score is total reps of each movement

 

COMP

Skill

10min EMOM of:

3-5 muscle ups

*Scale up or down as needed. These should be smooth and nearly effortless. Don’t go to failure on this.

 

7 rounds of:

1min ME Air bike for calories

1min ME double unders

1min ME burpees

2min rest

*No rest between the 1min work stations. Transition fast. Score is total reps after each round. If possible, note how many reps on each movement as well.

 

Then DIE hahahaha

 

Cool video of the CrossFit Invatational

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WOD: Monday the 22nd December 2014

Sunday, December 21st, 2014

GPP

Warm up/skill

We want to spend some time teaching you how to do kipping pull ups and how to link them. So when you get in, start on a general warm up for 3-5min row/jog/skip etc so we can get straight into it.

 

Strength

3rm thruster

*Take from racks

 

Conditioning

“Fran”

21-15-9 of:

Thrusters 42.5/30kg

Pull ups


 

COMP

Weightlifting

EMOM for 10min of:

2 snatches @ 87%

*Note how many make and miss lifts there are. 

 

Strength

3rm thruster

*Take from racks

 

Conditioning

“Fran”

21-15-9 of:

Thrusters 42.5/30kg

Pull ups


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WOD: Saturday the 20th December 2014

Friday, December 19th, 2014

Personal Goal Setting for 2015

Who's this for?

This is for anyone who has a more specific goal at CrossFit. That could be anything from losing weight, gaining size, doing muscle ups, handstand push ups, better at snatching, learn how to split jerk, get a bigger squat, compete in a competition etc. Your personal goals are important to us at CrossFit MSD and I think sometimes we all need a little extra help to achieve our personal goals. 

What to do?

If you have a specific goal, please email mason@crossfitmsd.com.au or text or call me on 0439003965 or just talk to me at the box. 

If you have a goal of achieving a muscle up, we will write up a specific plan to help you achieve this based on your specific weaknesses. If you want to lose weight, we will ask you to write everything down for 4 days then we can analyse it and give you alterations. Let's crush your goals.

When you pay your membership fees, this service is included. A lot of people don't realise this so please make the most of it. 

Again, this is for EVERYONE and ANYONE. Don't be shy. Please contact us to help set you up for successes.


 

GPP and Comp

Strength/skill

Take 15min to work up to a 3rm Overhead squat or use this time to work on mobility and tech to master the ohs.

 

Conditioning

15min AMRAP of:

7 Overhead squats 40/30kg

50 double unders

3 wall climbs

Additional COMP work *If you don't do comp work, but would like to play with rope climbs, so it 🙂
10 seated legless rope climbs for time. 
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WOD: Friday the 19th December 2014

Thursday, December 18th, 2014


GPP
Strength
Back squat 10-10-10
*heavy and uncomfortable. Each set gets heavier. Rest as needed between sets. For a guide, around 80% of your 3×5 from Monday will challenge you. More or less depending on your ability. Don't be a pussy 😉

Conditioning
50 burpees for time


Comp
Conditioning
5 rounds for time of:
10 front squats 85/55kg (from floor)
10 burpees over bar
10 t2b
200m run
-rest 2:00
*Score is total time

No more work. Just hit this hard………

 

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WOD: Thursday the 18th December 2014

Wednesday, December 17th, 2014

GPP

Conditioning

For logistics, this session can be done as B then A if needed as only 3 people can go at one time.

 

A) 2km row time trial

 

-Rest 10min

 

B) 3 rounds for time of:

15 t2b

200m run

 

Hit each wod with 100% effort.

 

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WOD: Wednesday the 17th December 2014

Tuesday, December 16th, 2014

Don't forget about the "Reflect and Acknowledge" post. Read it and post something you would like to reflect and ackoeldge in the year 2014. It has been a big year and It would be great if you take 5min out of your day and post. 


GPP

Strength

A) Deadlift 5rm

*Add 2.5-5kg from last time. Be sure you are warming these up properly. Getting in good warm up sets could be the difference in the gains you can make.

 

B1) Press 3×5 –rest 1:00

*Add 1kg

 

B2) 3×8-12 Bent over rows (use press weight)

*Scale weight down if needed. If it’s easy do 12 reps with a 2sec pause on the chest.

 


COMP

Strength/conditioning

EMOM for 10min

5 deadlifts @ 85% of 5rm

5 HSPU

 

Conditioning

4x1km row

-Rest 2:00

 

Accessory

A1) 3x 6-10 GH raise –rest :30

A2) 3x 15 tricep push downs (band) –rest :30

A3) 3x 10 Barbell rows –rest :30


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WOD: Tuesday the 16th December 2014

Monday, December 15th, 2014

 

GPP

Conditioning

15min AMRAP of:

60 cal row

50 wall balls

40 box jumps

30 burpees

20 power cleans 70/50kg

Then AMRAP double unders

*Score will be total reps completed of the chipper amrap

 

COMP

Weightlifting

Build up to a max of the following complex:

1 clean

1 hang clean

1 jerk

*Get in at least 5 work sets. Build up in small-ish jumps when it starts to get heavy.

 

 

 

 

 

 

 

Conditioning

14min AMRAP of:

60 cal row

50 wall balls 9/7kg

40 box jumps 24/20”

30 burpees

20 power cleans 90/62.5kg

10 muscle ups


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WOD: Monday the 15th December 2014

Sunday, December 14th, 2014

GPP

Strength

Back squats 3×5

*Add 2.5kg from last time

 

Conditioning

20min AMRAP of:

400m run

10 pull ups

15 push ups

20 air squats

 

 

COMP

Weightlifting

A) Build up to a max of the following complex:

1 snatch

2 snatch balance

1 hang snatch

 

B) 5×1 @ 90% of max –rest 1:00

 

Strength

Back squat 20rm

*Weight you use will vary from athlete to athlete. 65% could be a good starting point but if you can do heavier then go for it.

 

Conditioning

EMOM for 21min

1st– 6-10 UB c2b pull ups

2nd– 5 thrusters 60/40kg

3rd– 50 double unders


 


Reminder that if you reffer a friend to sign up onto this special offer before Christmas, you'll also recieve a half price month of training… 

Help us grow the gym and fill it with people you want to be training with. Help that friend get fitter and stonger then ever before.

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WOD: Saturday the 13th December 2014

Friday, December 12th, 2014

GPP

Strength/weightlifting

Build up to a max of the following complex:

12 deadlifts

9 hang power cleans

6 shoulder 2 overhead

*Take as long as needed and as many attempts you need to get your max weight for this complex.

*All reps must be UB though.

 


COMP

Weightlifting/strength

Establish a max load in the following complex, unlimited set attempts:

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

 
Skill/conditioning

For time

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

Unbroken t2b

10 minute time cap, must break btwn each set

Conditioning

For time

40 Back squats – 35/20kg

40 Row calories 

30 Front squats – 35/20kg

30 Row calories 

20 Overhead squats –  35/20kg

20 Row calories 

Penalty of 12x Bar-facing burpees per break during squats


All the info for this event can be found HERE

SmackDown

 

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WOD: Friday the 12th December 2014

Thursday, December 11th, 2014

GPP

Strength

Barbell rows 4×10

*Warm up to a working weight and use that weight for all 4 sets. Perfect form

 

Conditioning

3 rounds for time of: (18min cut off)

400m run

20 KBS 24/16kg

20 jumping lunges

20 push ups (hand release)

 

COMP

Skill

10min EMOM of:

3-5 strict HSPU

*Make this slightly more difficult than last week somehow. 

 

Conditioning

4 sets each for time of:

200m run

15 KBS 32/24kg

15 cal row

50 UB double unders

200m run

-Rest 3:00


Went over to the Strong Room this morning to train with Jase. Of course Logan came with me. 

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WOD: Thursday the 11th December 2014

Wednesday, December 10th, 2014

GPP

Conditioning

4 sets of:

Row 500m

25 wall balls 9/7kg

20 box jumps 24/20”

15 t2b

-rest 4-5min (time your starts to not conflict with another athlete needing a rower)

*Score is fastest and slowest times. Go HARD on each set. 

COMP

Rest day or catch up day or if you don't plan to train on Saturday you should do something today


 

There is a heap of lost property. Pick it up by Wednesday the 17th before 7:30am or it's going to a better place

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WOD: Wednesday the 10th December 2014

Tuesday, December 9th, 2014

GPP

Strength

Deadlift 5rm

 

Weightlifting

Hang power clean 5rm 

COMP

Conditioning

4x1km row

-rest 2:00

*Little fast then last week. Same pace on each set

 

Midline

5 sets of:

:10 L sit

10 hip extension  (:10 pause on 1st, 5th and 10th rep at the top)

*This isn’t timed but try get through as fast as possible.


 

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WOD: Tuesday the 9th December 2014

Monday, December 8th, 2014

GPP

Strength

Press 3×5

*Add 1kg from last time

 

Conditioning

EMOM for 21min

1st– 50 double unders

2nd– 10 push press @ weight used above

3rd– 12 burpees


COMP

Weightlifting

Clean T&G EMOM

5min EMOM 3 reps @ 75%

-Rest 1:00

5min EMOM 2 reps @ 85%

-Rest 1:00

5min EMOM 1 rep @ 90%

 

Conditioning

EMOM for as long as possible of:

2 muscle ups

4 HSPU

6 burpees

*If you get to the 10th minute and 1 burpee every minute until fail.

*Scale reps back if needed. If you don’t make the 10th minute take as long after to make up the volume of 20 total muscle ups, 40 hspu and 60 burpees


 

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WOD: Monday the 8th December 2014

Sunday, December 7th, 2014

 

GPP

Strength

Back squats 3×5

*Add 2.5kg from last time

 

Conditioning

800m run

21 goblet squats 24/16kg

21 c2b pull ups

625m run

15 goblet squats

15 c2b pull ups

400m run

9 goblet squats

9 c2b pull ups

COMP

Slight deload this week. Hit training hard but don’t do any extra stuff. It will still be a tough week but just a little less volume.

 

 

Weightlifting

Snatch EMOM

5min EMOM 3 reps @ 75%

-Rest 1:00

5min EMOM 2 reps @ 85%

-Rest 1:00

5min EMOM 1 rep @ 90%

*Same as last week but make it more crisp.

 

Strength

Back squats 3×3

*use last weeks 3×5 weight

 

Skill/conditioning

1-2-3-4-5-6-7-8-9-10 of UB c2b pull ups for time

*If you are unable to complete the entire ladder unbroken, start back at 1 and repeat the ladder as many times as necessary until you have completed 60 reps total

29 days till me and Lisa leave for Japan. This is a pic she sent me. Very fitting I thought

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WOD: Saturday the 6th December 2014

Friday, December 5th, 2014

Our newsletter is up check it out HERE

Please be sure to post your comment to the "reflect and acknowledge" post please

Make sure you are aware of the times for the christmas/new years period. 

Lastly, Christmas party at the box tonight. Bring some drinks and food for a bbq. Should be a good night. 


GPP

"Helen"

3 rounds for time of:

400m run

21 KBS 24/16kg

12 pull ups


Comp

Weightlifting

1rm squat clean thruster

 

Conditioning

EMOM for 21min

1st– 5 squat clean thrusters @ 70%

2nd– 3-5 muscle ups

3rd– 12/10cal air bike HARD

 

Finisher

300 double unders for time

*Every break = 2 burpees to be done on the spot


 

Hope you are all getting into the Christmas spirit. Lisa and I put our tree up last weekend. It's such an awesome time of the year, embrace it……. 
 
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