CrossFit 42 South

Archive for December, 2014

Reflect and Acknowledge 2014

Friday, December 5th, 2014

Neuroscience research provides evidence that behavior that gets rewarded gets repeated. In this, the season of giving we invite you to share on our wall of acknowledgment. Acknowledgment assists the strengthening of positive neural pathways for both the giver and the receiver.

1. Take a moment to reflect over the past year and post publicly your thanks to a training buddy or a congratulations for an inspiring moment you have witnessed someone go through at the box.

2. Take another moment to acknowledge yourself privately, what have been your top three wins this year in regard to training? Acknowledgment of self is a skill that must be practiced every day to be able to genuinely acknowledge others.

3. Alternatively you might like to go up to that coach, training buddy or partner left at home looking after the kids while you’re at the box and let them know specifically what they do that you really appreciate.

4. Make a commitment to turn up the volume on acknowledgment of self and others in your world in 2014 and enjoy reaping the positive results.

Post your acknowledgments to comments. 

WOD: Friday the 5th December 2014

Thursday, December 4th, 2014



Front squat 1rm in 12min

*Try go heavier then last weeks triple.



10min AMRAP of:

15 deadlifts 50/35kg

12 hang power clean

9 shoulder to overhead

6 burpees




EMOM for 14min

Odd- 5 strict HSPU

Even- 5 pendlay rows (heavy put perfect)

*Scale or upscale HSPU as needed.



A) 3 rounds for time of:

10 power clean and jerks 60/40kg

200m run


Rest 5:00


B) 3 rounds for time of:

10 snatch 60/50kg

200m run

*Full snatch


Rest 5:00


C) 3 rounds for time of:

15 t2b

10 burpees

200m run


*I want time for each section. Be specific on rest breaks. 

Flashback Friday. Where it all started… G looking extra skinny. I’m sure that 32kg KB has been stripped to 12kg? Haha

WOD: Thursday the 4th December 2014

Wednesday, December 3rd, 2014

Newsletter will be up at the end of the week along with the Christmas timetable. 



Tabata row for max meters


-rest 1:00


Tabata Wall balls for max reps


-rest 1:00


Tabata box jumps 24/20” for max reps


-rest 1:00


Tabata walking lunges for max distance



Rest day ONLY IF YOU ARE TRAINING ON THE WEEKEND!!!!!!!!!!!!! Other wise, catch up on EVERYTHING you have missed or do the class wod.

Thank you xox


WOD: Wednesday the 3rd December 2014

Tuesday, December 2nd, 2014

Reminder that the CrossFit MSD Christmas party is on this Saturday. Bring along some food to put on the BBQ, bring some drinks and have a good time. 

Friends and family are welcome. 



A) Press 3×5

*Add 1kg from last time


B1) 5xME UB push press @ weight used in A –rest :30


B2) 5xME UB strict pull ups –rest 2:00


*Press should be t&g and upscale pull ups if you can do 10+



Accumulate 1:30 side plank each side




Power clean T&G

3-3-3-3-3 –rest 1:00

*Start at the weight of your 3-4th set from last week and build if possible



Pause front squats


*3 sec pause at the bottom. Start at 70-75% of 1rm and build each set



4x1km row

-Rest 2:00

*Same pace on all sets. Like the 500s you’ve been doing.



WOD: Tuesday the 2nd December 2014

Monday, December 1st, 2014



Deadlift 5rm

*Add 2.5-5kg from last session



EMOM for 16min

Odd- 20 KBS 24/16kg

Even- 50 double unders




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 going heavier then last week if possible.



Deadlift 5rm



5 rounds for time of:

3 muscle ups


9 KBS 32/24kg

50 double under

buy out- 30 burpee box jump on and over 24/20”