CrossFit 42 South

Archive for February, 2015

WOD: Friday the 27th February 2015 (Open 15.1 WOD)

Thursday, February 26th, 2015

Ahhhhhhhhhhhhhh so freeeeeeeeaaaking exctied. The Open starts at 12pm Friday….. 

So today the morning classes will have a WOD to do if you aren't competing in the Open this arvo. If you are doing the Open this arvo you can do todays programmed WOD tomorrow morning and vise versa. 


15.1 can be viewed HERE all scaling options etc are on this website as are the movement standards etc. Make yourself familiar with everything if you are competing. It's your responsibility to make sure that you know what is going on, what you are doing, what category you're in (teens, masters, scaled etc). Thank you. 

CrossFit Class and Comp group

Either hit 15.1 this arvo or do the following in the AM

Conditioning

15min AMRAP of:

300m row

10 burpees

10 single arm KB push press 24/16kg

*10 on one side then switch arms

Also, there is this. I found it very funny lol… Actually jump on Facebook and look at all the comments. Such entertainment. 

 

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WOD: Thursday the 26th February 2015

Wednesday, February 25th, 2015

 

A lot of people will cherry pick today because it's running. DON'T be that person. If you can't run for a legit reason, row or bike. Just show up and get it done : ) 


CrossFit Class

Warm up/skill

5 sets of:

:30 e.s calf stretch

50 skips

Run 100m

 

Then double under skills as a group. Go for a max effort UB set.

 

Conditioning

8 sets of:

Every 3:00 run 400m

*Score is fastest and slowest times. Scale distance if needed.


Comp group

you know the dril

 


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WOD: Wednesday the 25th February 2015

Tuesday, February 24th, 2015

CrossFit Class

Strength

Press 3×5

*Add 1kg from last time

 

Conditioning

12min AMRAP of:

25 KBS 24/16kg

21 t2b

25 KBS

15 t2b

25 KBS

9 t2b

AMRAP wall climbs in remaining time

*Score is total reps completed e.g 123 reps would mean you completed all KBS and t2b and did 3 WC. 


Comp group

Strength

Push press 5-5-5

*Heavy but perfect. Build up if feeling good on first working set.

 

Conditioning

12min AMRAP of:

30 Wall balls

21 t2b

30 Wall balls

15 t2b

30 wall bals

9 t2b

AMRAP muscle ups in remaining time

*Score is total reps completed e.g 123 reps would mean you completed all WB and t2b and did 3 MU. 


Here is a video I have made for you guys talking about some rowing tips. This video explains most of the things that I'm thinking about when I'm rowing. If you are interested in building a bigger engine and would like to do more rowing to do so, please talk to me. 

 

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Tuesday the 24th February 2015

Monday, February 23rd, 2015

CrossFit Class

There is no set conditioning today but we want you get get moving at a challenging pace from the start with the warm up before we hit the skill work before our deadlifts.

 

Warm up

5 sets of:

Row 300m (same pace on all. Use the ave/500m as a guide)

Run 200m

10m inch worm

 

Skill

Turkish get ups

*We will break the movement down as a group then you’ll build to a 2 rep max on each side. Start on your non-preferred arm. We will spend about 15min on this today.

 

Strength

Deadlift 5rm

*Add 2.5-5kg from last time. Get good warm up sets in please.

 


Comp group

Weightlifting

10min to build to a 3rm power snatch

*Drop and reset. Like last week, heavier if possible.

 

Conditioning

5x500m row

-Rest 2:00

*Same pace all sets. 


These videos are cool. If you are excited about the CrossFit season gives these a watch. This is part 2 of a 5 part series. I think there will be a new episode posted daily till the Open starts

 

 

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WOD: Monday the 23rd February 2015

Sunday, February 22nd, 2015

During the open, Friday arvo classes will be for the CrossFit Open.

Friday mornings there will be a WOD programmed for those who aren’t doing the Open Friday night. Also for the Saturdays we will just have open gym from 7-9am. This time can be used for those needing to do the Open or if you did the Open on the Friday night you can do the CFMSD Friday WOD.


CrossFit Class

 

Warm up/skill

3 sets of:

5 wall squats (:10sec pause at the bottom of each rep)

5-8 kips (building up into a big tight kip)

50 skips + 25 double unders

 

Strength

Back squats 3×5

*Add 2.5kg

 

Conditioning

15min AMRAP of:

10 pull ups

10 burpees

10 step ups holding 24/20” 24/16kg KB


Comp Group

Look after yourselves this week and for the next 5 weeks. The open is upon us.

 

Conditioning

Row 250m

15 KBS 32/24kg

25 burpees

15 KBS 32/24kg

row 250m

 

-Rest 12:00

 

Repeat

 

*ALL OUT EFFORT. Do not pace these at all. I’d rather you come out of the gates so hard and fast then you die in the ass half way though the burpees then try to pace it out. GO HARD!

 

 


 

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WOD: Saturday the 21st February 2015

Friday, February 20th, 2015

CrossFit Class

Warm up/skill

3 sets of:

15 ab mat sit ups

10 KBS

5 perfect kips

 

Take 8min to build up to a tough but not max 10rm hang power clean.  Use this as a guide to the weight you’ll use in the WOD if you need to scale

 

Conditioning

For time:

1-10 of: hang power cleans 50/35kg

5 t2b between each set

*You’ll do 1 hpc then 5 t2b, 2 hpc  5 t2b, 3 hpc 5 t2b etc.

 

Finisher

Run 1250m (2xblock)

Comp group

Weightlifting

1rm power clean and jerk

 

Conditioning

7x

10 UB HSPU

5 box jumps 36/30”

1:00 Air bike

-Rest 2:00

*Hit at 90%. This is tough but just saving a little in the tank to be able to try maintaining same rpm on the bike each set. Last 2-3 should feel awful but maintainable if you are mentally strong


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WOD: Friday the 20th February 2015

Thursday, February 19th, 2015

1 more week till the Open begins……….. BOOM!


CrossFit Class

Warm up/skill

Here early?

3-5min of skipping. Easy single skips.

 

Then..

4 sets of:

3-5 kipping c2b pull ups

:20 plank hold on rings + 1-2 ring push ups

10 band pull a parts

 

Strength

Press 3×5

*Add 1kg

 

Conditioning/strength

20min AMRAP of:

2 wall climbs

4 strict pull ups

6 ring push ups

8 walking lunge 20/15kg plate OH

50 double unders

 


COMP group

Have a good warm up before hitting this. This is a tough WOD. Good luck J

 

Conditioning

20min cap of:

75 power snatches 35/25kg

60 bar facing burpees

35 c2b pull ups

60 walking lunges

75 cal row

In remaining time AMRAP muscle ups

*If you don’t make it to muscle ups, complete 10 reps in as few sets as possible.

*Also, please try and keep good form on the power snatch. It's light but don't beat up your back. Do them right and you'll actually move faster as you will use less energy. 




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CrossFit Works Team Comp

Thursday, February 19th, 2015

On the 28th March at 10:30am at the Tassie Health and Fitness Expo CrossFit Works are holding a team comp. One team from each affiliate will be competing in 3 WODs. 
This is on during the Open so I won't be going down myself but if any of you guys are interested in putting a team together talk to me and we can sort it out. 
CFWX

WOD: Thursday the 19th February 2015

Wednesday, February 18th, 2015

CrossFit Class

Warm up

Here early? Row 500m then spend 3min practicing double unders. You have them in tomorrow training.

 

Then…

10-8-6-4-2 of:

Shoulder pass through

Walking lunges

burpee

 

Team WOD

In groups of 3 row 6km. One person rowing at a time. Break up as needed. The catch here is that the other 2 athletes must complete minimum 30 air squats before a change over is allowed. This can be broken up as you wish.

Comp group

You know the drill by now. Rest if you trained M-W and plan to train on S. Other wise, get in a team and row.


Have you signed up for the Open yet? go HERE to register. I promise you'll love it. 

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WOD: Wednesday the 18th February 2015

Tuesday, February 17th, 2015

CrossFit Class

Warm up/skill

To complete before group work:

4 sets of:

10 cal row (tough)

10 shoulder pass throughs

10 Wall squats

 

As a group build do a tough but not a max 5rep overhead squat.

 

Conditioning

“Nancy AMRAP”

20min AMRAP of:

400m run

15 overhead squats 42.5/30kg

*Try to go as close to rxd today. Nancy is 5 rounds for time but for most of you this weight on the ohs is tough. If you can only manage 3-5 reps at a time scale. If you can get 8-12 in one set then don’t scale.

 


Comp group

Weightlifting

Take 10min to build to a tough triple power snatch

*Not touch and go but fast drop and reset.

 

Conditioning

“Open WOD 14.2”

From 0:00-3:00

2 rounds of: ?

10 overhead squats, 42.5/30kg?

10 chest-to-bar pull-ups

 

From 3:00-6:00

2 rounds of:

12 overhead squats, 42.5/30kg

12 chest-to-bar pull-ups

 

From 6:00-9:00

2 rounds of:

14 overhead squats, 42.5/30kg

14 chest-to-bar pull-ups

 

etc… Continuing same pattern till you no longer complete the reps in the same frame

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WOD: Tuesday the 17th February 2015

Monday, February 16th, 2015

CrossFit Class

Warm up/skill

Here early?

Grab a barbell and smash your quads. They are sore from wall balls

 

3 sets of:

10 band good mornings

:30 hands and feet hollow hold (think inchworm position)

3 broad jumps MAX EFFORT (focus on sticking landing)

 

Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

3 cycles of the following AMRAP

3min AMRAP of:

6 KBS 32/24kg

4 burpees

-Rest 1:00

*Pick up where you left off at the start of each round. Score is total rounds just like a normal AMRAP.

 


Comp group

Conditioning

All out effort

15-12-9 of:

Power cleans 50/35kg

Burpees

 

-Rest 10:00

 

Repeat

 

*Do not game this at all. I want an all out max effort from the start…. The second one may even be faster as have a taste for the WOD.


Attendance report January 2015

Monday, February 16th, 2015

Sorry this is up late guys. 20 sessions or more was 100% for the month of January. We consider 100% as 5 sessions per week. Those with extra are those who come in 6x per week. This takes in to account the public holidays as well. 

CLICK HERE TO VIEW

WOD: Monday the 16th February 2015

Sunday, February 15th, 2015

CrossFit Class

Warm up/skill

Row 500m

Run 400m

50-100 double unders (break up as needed. This is skill work)

 

3 sets of:

5-8 kipping pull ups

10 wall squats PERFECT

:20 side plank each side

 

Strength

Back squat 3×5

*Add 2.5kg

 

Conditioning

“Karen”

For time complete the following:

150 wall balls 9/7kg

*There will be a 20min cut off. Although, this workout should be 10-15min for most. So scale as needed please.

 


COMP group

Dropping back the total amount of work done this week. The open starts next week and we want to get a feel of some good intensity while trying to stay fresh.

Strength

EMOM for 10min

Odd- 3 front squats (heavy)

Even- x UB muscle ups

*X= a number that you decide on. This shouldn’t be max effort but slightly challenging.

 

Conditioning

“Karen”

For time complete the following:

150 wall balls 9/7kg

*How many can you do UB? All of them? Lol…

WOD: Saturday the 14th February 2015

Friday, February 13th, 2015

CrossFit Class

Skill work/warm up

Double unders

*We will start with normal skipping then building into double unders.

 

Conditioning

“Annie”

50-40-30-20-10 of:

double unders

sit ups

 

Midline

Accumulate 2:00 of ring support


COMP group

Weightlifting

1rm snatch

1rm clean and jerk

1rm front squat

*Like a few weeks back, you won’t always PB. You are feeling worn out but what can you hit when you aren’t “feeling it” is what counts.


A throwback video I made about a year ago. This video will help you with your double udners. We will be doing a lot more of these videos for all kinds of movements, workouts etc to help you get the most out of your training….. 

WOD: Friday the 13th February 2015

Thursday, February 12th, 2015

CrossFit Class

Conditioning

“Open WOD 14.5”

For time:

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

Thrusters 45/30kg

Bar facing burpees


COMP group

Strength

Heavy triple thruster

*Take from floor. This should be heavy but not a true max where you reach failure.

 

Conditioning

“Open WOD 14.5”

For time:

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

Thrusters 45/30kg

Bar facing burpees


Are you doing the Open? Bad ass mum/athlete Shelley is. She's older then most at the box but will kick your butt. What's your excuse? 
Keep being awesome mate…… 

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WOD: Thursday the 12th February 2015

Wednesday, February 11th, 2015

CrossFit Class

Warm up

Here early?

Run the block then practice DUs

 

Then as a group overhead squats before the 10min to find 5rm.

 

Strength

10min to build to a 5rm overhead squat

*Take from the floor

 

Conditioning

10 sets of:

Row :30 ME for cals

Rest 1:30

*Go as hard and fast as possible on this. Score is lowest and highest cals

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

#crossfitmsd#walltime

A photo posted by Lyn Horton (@lynhorton) on

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WOD: Wednesday the 11th February 2015

Tuesday, February 10th, 2015

CrossFit Class

Warm up/skill

Here early?

Grab a ball and smash your pecs and traps

 

Then 12min AMRAP at a moderate pace of:

3 perfect wall climbs

6 perfect kips

3-5 perfect ring dips

:30 each side pec stretch

 

Strength

A1) Press 3×5 –rest :30

*Add 1kg from last time

 

A2) 3xME Strict chin ups –rest 2:00

*3 sec pause chin over top.


Comp group

Conditioning

“Diane”

21-15-9

Deadlifts 100/70kg

HSPU

 

-rest 10min

 

21-15-9 of:

Push press 50/35kg

500m row

 


We interview Jack who is now the under 14 Australian outrigger champ. What a gun. Be sure to get around him when you see him next, well done mate. 

 

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WOD: Tuesday the 10th February 2015

Monday, February 9th, 2015

CrossFit Class

Warm up/skill

Here early?

5min of:

50 single skips + 5-30 UB double unders

 

Then 3 sets of:

12 barbell good mornings (moderate weight)

100m farmer carry 2×32/24kg

 

Strength

Deadlift 5rm

*Add 2.5-5kg from last time

 

Conditioning

21-15-9 of:

KBS 24/16kg

Goblet lunges

Run 200m

*Hit as fast as possible…..

 

COMP group

Weightlifting

1rm power clean push jerk

 

Conditioning

EMOM for 15min

1st- 15/10 cal air bike AFAP*

2nd– 10-15 UB t2b

3rd– 5 power clean push jerks t&g @ 70-75%

*We have a loan bike atm and it has the old computer screen, which counts cals very slowly. So lets aim for 8/5. That should do the trick.

 

-rest 3:00

 

Then 3min AMRAP of triple unders

*Yes, triple unders. Who knows what will come out in the open.


 

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WOD: Monday the 9th February 2015

Sunday, February 8th, 2015

At the start of each week we will be posting 2 videos explaining the full week of training. One video is for the CrossFit Classes and the other is for the comp group. Please take time to watch these videos as I'm doing it to provide you (the members of CrossFit MSD) more value to your service. Now, you can better plan your week as you know what you are doing from day to day. This shouldn't mean that you now "cherry pick" the days you show up though. 


Also, we will have the warm up/skill work posted up each day so you are even more prepared. I hope you all enjoy this. 

Lastly, moving forward we plan to use video way more. Have videos on workout tips, exercise tips, nutrition, athlete profilies and even a monthly recap of CrossFit MSD. 

Love you all xxx


GPP

Warm up/skill

Here early? Row/run 3-5min

 

Then 3 sets of:

3 inch worms + 3 push ups

:20 dead hang on bar

 

Then kipping pull up skills before strength and conditioning

 

Strength

Back squats 3×5

*Add 2.5kg from last time

 

Conditioning

10 rounds for time of:

12 wall balls

8 push ups (hand release)

6 pull ups

 


COMP

Weightlifting

Snatch

5-5-5-5 –rest 1:30

*Same as last week. Touch and go full snatch. Build each set. Try for faster and heavier movement.

 

Conditioning

21-15-9 of:

Back squats 100/70kg (use racks)

C2b pull ups

Row 500m



 

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WOD: Saturday the 7th February 2015

Friday, February 6th, 2015

GPP

This has been a big week for all those who have trained at least 4 days. You body is sore, you are worn out and just don't have it in you to hit another big session. Well, todays workout is meant to just get you moving at an easy pace. But, if you are feeling good and go at 100% you'll soon enough walk away feeling like you "did something". 
 

So come in this morning and just exercise. After class, if you feel like doing more work you can. That's what open gym is for. 

Conditioning

20min AMRAP (not scored) of:

Row 15cal

Inch worm 10m

Bear crawl 10m

50 single skips

 

Then Mobility. Pecs and Traps. 

COMP

Same as the regualr class guys, you are beat up. It's the end of the week, you are sore, worn out and can't be botherd. This morning we have some rowing intervals. Yes it's hard but it won't leave you beat up for days to come. After we will finish with some "body-building" work for fun. If you are really sore and feel like you have been hit by a bus, skip it. 

Conditioning

Row 500m 70% effort 

-Rest 1:30

Row 500m 80% effort 

-Rest 1:30

Row 500m 90% effort 

-Rest 3-5mins x 3 

*Try to keep the same pace for all rounds. E.g 70% = 1:45, 80% = 1:41, 90% = 1:37. And yes, this is 9x500m row

 

Finisher

4×10 close grip bench press –rest :30

4×15 tricep push downs – rest :30

4×15 Hip extensions (wtd if possible) –rest :30

 

Remember to take your pics and #crossfitmsd and you could appear on our website. 

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