CrossFit 42 South

Archive for January, 2015

WOD: Saturday the 31st January 2015

Friday, January 30th, 2015

GPP

 

Warm up/skill

We will spend some time with bar in hand going over the clean and jerk to break it down for you. Then start warming up to a heavy-ish double and begin work sets.

 

Weightlifting

Clean and jerk

2-2-2-2-2

 

COMP

 

Weightlifting

A) 1rm snatch

 

B) 1rm clean and jerk

 

C) 1rm front squat

 

*Some days you are feeling it, and others you aren’t. These don’t have to be PBs. Just go as heavy on them as you can for the day.

 

Conditioning

8x :20 ME air bike

-Rest 2min

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WOD: Friday the 30th January 2015

Thursday, January 29th, 2015

 

GPP and Comp

Conditioning

Open WOD 13.2

10min AMRAP of:

5 shoulder to overhead 52.5/35kg

10 deadlifts 52.5/35kg

15 box jumps 24/20”

*Today we will no allow step ups. Must be a box jump.

*Get on to the CrossFit Games website HERE to compare to last time

 

 


COMP Finsher

Row 10min

*Same sucky pace. You hate me and I don’t care…………..

 

 

 


These guys have been kind enough to organise shipping of their meals for free to the box. If you are interested in these meals, place your order through us at the gym and we will then get the order passed onto them. 

HERE is the menu. Orders close Sunday the 1st February. Get your orders in and money by Saturday. Then from here on out, each new menu will be posted Monday night and you will have till that following Sunday to place orders. 

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WOD: Thursday the 29th January 2015

Wednesday, January 28th, 2015

GPP

Strength

A) Press 3×5

*Start at 70% and add 1-2kg each week

 

B) 5xME strict tempo pull ups –rest 1:30

*3 sec hang, fast up, 3 sec chin over bar and 3 sec lower


Comp

If you trained Monday and you are training on Saturday, then today is a rest day. If you missed Monday or won't be in Saturday, you are to train today. 


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WOD: Wednesday the 28th January 2015

Tuesday, January 27th, 2015

GPP


Strength

Deadlift 5rm

*Start at 75% of 1rm and add 2.5-5kg each week. Please be sure to get good warm ups sets in.

 

Conditioning

10min AMRAP of:

15 KBS 24/16kg

30 double unders

 

 

COMP

Weightlifting

Power snatch T&G

5-4-3-5-4-3 – rest 2-3min between sets

*Second 5-4-3 heavier then first

 

Conditioning

10min AMRAP of:

15 KBS 32/24kg

30 double unders

 

-Rest 10min

 

3 rounds for time of:

15 HSPU

15 pistols


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WOD: Tuesday the 27th January 2015

Monday, January 26th, 2015

GPP

 

Strength
Back squats 3×5

*Start at 70% of your new 1rm and add 2.5kg each week

 

Conditioning

2 rounds for time of:

50 air squats

40 sit ups

30 burpees

 

COMP

Strength

A1) Push press 3×5 –rest :20

*Same weight across. Heavy as possible for the day

 

A2) 3×15-20 c2b pull ups – rest 2:00

*As many UB but just get the reps done AFAP if you need to break.

 

Conditioning

20min AMRAP of:

20 cal row

15 burpees

10 thrusters 50/35kg

 

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Australia Day public holiday

Sunday, January 25th, 2015

Box closed today. Back to normal Tuesday…..

Just get this done. Move fast but with perfect form. Then go for a walk/jog before you then have a few beers, eat a heap of food and enjoy your Australia Day……

 

Conditioning to do at home

20-18-16-14-12-10-8-6-4-2 of:

Jumping lunges

Push ups (PERFECT)

 

WOD: Saturday the 24th of January

Friday, January 23rd, 2015

GPP

Partner WOD

6 Rounds of:

AMRAP Burpees while your partner runs 200m.


COMP

Same as class, should be feeling get and ready to get back into it for a final charge before the open.


 

WOD: Friday the 23rd of January

Thursday, January 22nd, 2015

GPP

Conditioning
“Open WOD 14.4”
14min AMRAP of:
60 cal row
50 t2b
40 wall balls 9/7kg
30 power cleans 62.5/40kg
20 muscle ups
 


COMP

Same as class


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Yea.. That’s what they all say (more…)

WOD: Thursday 22nd of January

Wednesday, January 21st, 2015

GPP

Weightlifting
Snatch balance
3-3-3-3-3-3-3
*Start moderate and build. Focus on a solid lock out and dropping under the bar FAST. Not just a push press and overhead squat.


COMP 

Rest day


 

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If you want results you need to make the effort, simple as that. If you train 3 days a week, you as an athlete will represent someone that has trained 3 days a week. There’s 24hours in a day, and class takes 1 hour, make the effort to get to the gym and get it done? Even if it is in the morning, and “your not a morning person”, or don’t not turn up because you don’t like wallballs, or your not good at snatches, these things will become easier. Make time to learn these skills. Everybody has to start somewhere and I promise you, if you turn up 5 days a week, you will see the results you want. If you need extra help with your nutrition, supplements or particular movements, please ask a coach.. That’s what we are for. (more…)

WOD: Wednesday the 21st of January

Tuesday, January 20th, 2015

GPP

Strength

5xME strict pull ups – rest 1:00
*If you can do 10+ do c2b. Try use as little band as possible today. Even 5×1 strict pull up is better then 5×5 with a red band if you never have been able to do a strict pull up.
 
Compare to last time HERE http://crossfitmsd.com.au/wod-wednesday-the-26th-november-2014/
 
 
Conditioning
2km row for time
Compare to last time HERE http://crossfitmsd.com.au/wod-wednesday-the-29th-october-2014/


COMP

Same as class again


 

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This is Mick, he’s my new hero. On Monday he squatted 175kg like it was nothing, in runners, then followed it up with a 220kg deadlift. He also reckons he goes alright in the kitchen.. (more…)

WOD: Tuesday the 20th of January

Monday, January 19th, 2015

GPP

Weightlifting
Take 15min to find a 1rm snatch
 
Conditioning 
“Isabel”
For time:
30 snatches 60/40kg (any style)
 
Compare to last time click HERE http://crossfitmsd.com.au/wod-tuesday-the-28th-october-2014/


COMP

Again, same as class but after Isabel hit a 10min row. That same sucking feeling we have been doing after WODs. Try go a little faster then last time. I promise you rowing will make you fitter.



 

 

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WOD: Monday 19th of January

Sunday, January 18th, 2015

GPP

Strength
“CrossFit total”
1rm squat
1rm press
1rm deadlift
 
results from last time
Back squat http://crossfitmsd.com.au/wod-monday-the-27th-october-2014/ Compare to last time HERE
 
Press http://crossfitmsd.com.au/wod-wednesday-the-29th-october-2014/ Compare to last time HERE
 
Deadlift http://crossfitmsd.com.au/wod-friday-the-31st-october-2014/  Compare to last Time HERE
 


COMP

Strength with the class, no extra work today. Have fun lifting with friends!


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Registration for the 2015 Crossfit Open is now available! Be sure to click HERE to register, and remember to select Crossfit MSD as your affiliate 

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WOD: Saturday the 17th of January

Friday, January 16th, 2015

GPP

Strength
Overhead squats
10-10-10
 
*Get some good warm up reps in before starting your working sets. Frist set heavy-ish and adding each set.
 


COMP

Strength
Same as class
 
Conditioning
Row 5km for time
*Great bench mark to have. If you can’t make it today, get it done next week please.


 

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WOD: Friday the 16th of January

Thursday, January 15th, 2015

GPP

Skill
Spend time on the rings. For those who have muscle ups, practice and dial them in if you think you will get to them in this WOD. Those who don’t, start learning false grip and ring dips.
 
Conditioning
“Open WOD 12.4/13.3”
12min AMRAP of:
150 wall balls
90 double unders
30 muscle ups
*If you get to muscle ups and you don’t have them yet do 3 c2b pull ups + 3 ring dips


COMP

Strength
Push press 5-5-5 –rest 2:00
*T&G. Build per set.
 
Conditioning
“Open WOD 12.4/13.3”
12min AMRAP of:
150 wall balls
90 double unders
30 muscle ups



 

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WOD: Thursday the 15th of January

Wednesday, January 14th, 2015

GPP

Weightlifting
Hang clean
3-3-3-3-3-3-3
*Like last weeks hang snatches, our goal is to get under that barbell. Get comfortable being uncomfortable.
 
Finisher
50 t2b for time


COMP 

Rest Day


 

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WOD: Wednesday the 14th of January

Tuesday, January 13th, 2015

GPP

Strength
Deadlift
3rm
*Slightly heavier then last week if possible.
 
Conditioning
12min AMRAP of:
5 wall climbs
15 burpees
20 box jumps


COMP

Conditioning
A) 3 sets of:
5 hang power snatch t&g (heavy and build each set)
ME UB t2b
-rest 3:00
*No rest from hps to t2b. Go heavy on the hps and build each set
B) 3 sets of:
5 deadlifts T&G (heavy and build each set)
20 cal air bike AFAP
-rest 3:00
*No rest from dl to ab. Go hard on the bike
 

Then go for a moderate jog 10-15min.


 

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WOD: Tuesday the 13th of January

Monday, January 12th, 2015

GPP

Weightlifting/skill work
Take some time practicing your power clean and jerks. Focus on sticking your receiving position on the power clean and the push jerks. Build up to a heavy-ish single. This will not be scored.
 
Conditioning
625m run
15 power clean & push jerks 60/40kg
20 sit ups
10 power clean and push jerks
20 sit ups
5 power clean and jerks
20 sit ups
625m run


COMP

Yes this is the same as a few weeks ago. Do better this time than last time. Big push and try beat your score. No excuses.
 
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
*If you don’t finish, keep going till all the work is complete.


 

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Everybody, this is Jack. He is currently one of our youngest members at Crossfit MSD. Jack enjoys outrigging, naked whey protein bars, and long romantic walks on the beach. He’s often found squatting cars in the 3:30pm class, so if you don’t know him make sure u get around him and say hi.. (more…)

WOD: Monday the 12th of January

Sunday, January 11th, 2015

GPP

Strength
Back squats 3×2
*Heavier then last week 3×3. 1rm next week…
 
Conditioning
15min AMRAP of:
20 pull ups
30 push ups
40 sit ups
50 air squats


COMP

Weightlifting
A) Build to a max 3 position snatch (floor, knee, hip)
 
Then 3×1 @ 90% -rest 1:30
 
 
Strength
Back squats 3×2
*Use last weeks 3rm
 
Conditioning
15min AMRAP of:
10 c2b pull ups
10 HSPU
10 pistols
50 double unders

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WOD: Saturday the 10th of January

Friday, January 9th, 2015

GPP

Weightlifting
Take 12min to build up to a max split jerk
*Great chance to learn or master this skill.
 
Conditioning
4x 800m run
-rest 3:00 between efforts
*Each effort is timed separate


COMP

Weightlifting
1rm snatch
 
1rm clean and jerk
 
1rm front squat
 
Optional conditioning
Work on your running. Have a crack at the 800s.


 

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WOD: Friday the 9th of January

Thursday, January 8th, 2015

GPP

Conditioning
“Open WOD 12.3”
18min AMRAP of:
15 box jumps 24/20”
12 push press 52.5/35kg
9 t2b
*Step up is scaling in this workout today
 
Compare to last time HERE http://crossfitmsd.com.au/games-open-wod-12-3-friday-the-9th-march-2012/


Strength
Push press 3rm T&G in 10min
 
Conditioning
“Open WOD 12.3”
18min AMRAP of:
15 box jumps 24/20”
12 push press 52.5/35kg
9 t2b
*Step up is scaling in this workout today
 
Rest 5:00 then….
 
Finisher
10min row
*Same as last week. Under fatigue, this will suck but deal with it. Mental toughness

 

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Just so you guys all know where your membership fees go.. (more…)