CrossFit 42 South

Archive for March, 2015

WOD: Wednesday the 1st April 2015

Tuesday, March 31st, 2015

CrossFit Class

Warm up

3 sets of:

Row 10 cals (tough effort)

10m inch worm

:15 side plank

:20 plank

:15 side plank

10 band good mornings

 

Strength

Deadlift 3rm

*Add weight to last weeks 3rm if possible

 

Weightlifting

Hang snatch

3-3-3-3

*Full snatch. If mobility is an issue you can power snatch + ohs to as low as you can go. Start moderate and build up.

Comp group

Strength

1x ME weighted strict pull ups @ 95%

1x ME weighted strict pull ups @ 90%

1x ME weighted strict pull ups @ 85%

1x ME weighted strict pull ups @ 80%

1x ME UB kipping c2b pull ups

 

Conditioning

2-4-6-8-10-8-6-4-2 of:

Deadlifts 120/85kg

HSPU

*Keep the HSPU as close to open standard as possible. Mark your hands so they don’t go to wide, make sure your feet are together and heels up as if they where over a line.


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Dolt and Nicola have been selected by the coaches as the two stand out performers throughout the Open. Their efforts not only during the Open but in training and their involment in the community has got them a little prize from Sports Power Burnie. 
This was really hard to pick as everyone who did all the workout in the Open did an amazing job, got PBs, showed up every week etc. Everyone should be very proud of their efforts. 
Again, a special congratulations to these two though. 

Thanks to everyone who has been a part of this epic 5 week journey. Let's now move on, focus our training to constantly get better and keep having fun. 

Love you all. 

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WOD: Tuesday the 31st March 2015

Monday, March 30th, 2015

CrossFit Class

Warm up/skill

Come in and row/bike/skip for 5-10min

Then 3 sets of:

7 dead hang to active

15 band pull a parts

 

Strength

Press 3rm

*Build up to a max 3rm. Goal is heavier than any 3×5 you have done before. Try not to burn out in warm up sets.

 

Conditioning

With a partner complete the following:

20min AMRAP of:

10 shoulder 2 overhead 40/30kg

15 burpees

10 pull ups

*One athlete working at a time. Break up the work as you and your partner wish.


Comp group

Weightlifting

1rm power snatch

 

Conditioning

EMOM for 20min

Odd- 10-15 burpees

Even- 5-12 UB t2b

*Burpees should take no more than :40 if they do drop your reps the following min. Start t2b big-ish and drop back if needed but don’t burn out on first set. Know your body.  


 

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Smarty working hard on his handstands, then deciding to have a little look around the room while inverted. 

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WOD: Monday the 30th March 2015

Sunday, March 29th, 2015

Firstly, a massive thank you to Ty for putting on an amazing event on the weekend. Also, thanks to all those who helped him out. You are all a bunch of legends….


CrossFit Class

We are going to use the Easter break as a de-load. This means rest and recover so you can come back fresh and ready to crush it. We will start re-testing Tuesday the 7th April.

During the days off, there may be some open gym time. If you get a chance to come in, take it easy and just work on weaknesses/skills etc. We want you fresh and ready to crush training again.

 

Warm up

10min AMRAP (moderate pace)

10 overhead squats 20/15kg

100 single skips

10 t2b

 

Strength

3×2 Back squats

*This should be a tad heavier than last weeks 3rm if possible but no failed reps.

 

Conditioning

50-40-30 of:

Box jumps 24/20”

Sit ups


Comp group

15.5 redo or class WOD

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WOD: Saturday the 28th March 2015

Friday, March 27th, 2015

Today will either be 15.5 if you didn’t do it yesterday or Fridays class WOD. 

If you are coming in the arvo for the throwdown showdown and wish to partake in 15.5 that’s perfectly fine. Would be good to have some people hit it tomrrow arvo with us. 

 

   

WOD: Friday the 27th March 2015

Thursday, March 26th, 2015

Reminder that the 10am class is at 9:45am and will be back to normal after this week. 

This is the last week of the Open. Well done to all those who have done the workouts. You should all be super pumped with yourself. We have seen so many PBs, people achieving things they didn't think where possible and we have had a lot of fun. Let's finish with a bang. 

Get around Friday arvo as normal to do the open WOD but if you are free on the Saturday from 3pm onwards check out this event. 

*If you are free to help out please contact Ty. Your support would be appreciated. 


CrossFit Class

15.5 in the PM or hit this in the morning. This workout will be the programmed session for the Saturday or you’ll do open WOD 15.5

 

Skill

5xME HS hold (nose and toes)

-rest 1:00

 

Conditioning

EMOM for 16min

Odd- 15 KBS 32/24kg

Even- 15 wall balls 9/7kg


Be sure you let your friends and family know that we offer a free trial class to anyone who want's to check us out. This is your gym, fill it with the people you like to be around. You referrals are appreciated and will not go unnoticed. 

poster_from_postermywall

 

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WOD: Thursday the 26th March 2015

Wednesday, March 25th, 2015

CrossFit Class

 

Warm up/conditioning

21-15-9 of:

Pass throughs at bottom of squat

Cal row

Walking lunges

Push ups

2x double unders

*Go at this hard as if it was a regular wod.

 

Strength

Build to a max of the following complex:

Power clean + hang power clean + push jerk

*Get after it and have fun


Comp group

Recovery. Come in and row/air bike. Something like an EMOM. 10-15 cal odd/even of row/air bike at a moderate pace.


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15.4 results

Wednesday, March 25th, 2015

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WOD: Wednesday the 25th March 2015

Tuesday, March 24th, 2015

CrossFit Class

 

Warm up

4 sets of:

10 band good mornings

10 KB deadlifts

:20 side plank each side

 

Strength

Deadlift 3rm

*Heavier than last 5rm

 

Conditioning

16min AMRAP of:

10 t2b

10 deadlifts 80/50kg

400m run

Comp group

Strength

Push press

5-5-5

*Build.

 

Conditioning

4 rounds each for time of:

20 Cal row

15 Thrusters 45/30kg

10 Burpee box jumps 24/20”

-Rest 3:00

*All out effort on each round. Score is fastest and slowest rounds.


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WOD: Tuesday the 24th March 2015

Monday, March 23rd, 2015

CrossFit Class

Warm up

3 sets of:

200m run

10m inch worm

20m bear crawl

:30 plank hold (PERFECT)

 

Take 4 lifts to build up to a tough 5 rep thruster

*This should not be a max at all

 

Conditioning

For time:

50 cal row

40 box jumps 24/20”

50 burpees

40 thrusters 30/20kg

*20min cut off

 


Comp group

 

Strength

Weighted pull ups

1xME @ 95%

1xME @ 90%

1x ME @ 85%

1x ME @ 80%

1x ME kipping c2b

Rest 2:00 between sets.

*Same as last week but an extra set at 80% and kipping c2b.

 

Conditioning

EMOM for 20min

Odd- 8 KBS 32/24kg + 3-6 UB t2b

Even- row 12/10 cals

*T2b should be fast and smooth. Row should be uncomfortable but sustainable over 10 sets

 
Be sure to share this with your friends and family…. 

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WOD: Monday the 23rd March 2015

Sunday, March 22nd, 2015

CrossFit Class

Warm up

10min AMRAP of:

50 singles + 20 double unders

15 air squats

10 kbs

5 pull ups

*Easy pace. Double under skill work. Perfect squats and kipping pull ups. C2b if possible.

 

Strength

A) Back squats 3×3

*Add 2.5kg from last 3×5

 

B) Press 3×3

*Add 1kg from last 3×5

 

C) 3xME strict pull ups-rest 1:00


 

Comp group

15.4 re do

You can use an ab mat with weight plates on the side if that will help you. As long as the plate sits a tad higher than the ab mat so it’s level. 

 

 

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WOD: Saturday the 21st March 2015

Friday, March 20th, 2015

Either hit 15.4 or do the class WOD from friday


Cool pic taken by Chelsea last weekend during 15.3

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WOD: Friday the 20th March 2015

Thursday, March 19th, 2015

15.4 in the PM or hit the following in the AM. If you train Saturday you’ll do either todays class or 15.4

 

Weightlifting

Hang power snatch + OHS

7x 2+3

*2 hps + 3ohs is one set. Build in weight each set. This is the same as last week but an extra hps. Try start first set heavier than you did last week and build from there.

 

Conditioning

1km row time trial

*This will hurt if you go hard enough.

Save money on your membership!

Thursday, March 19th, 2015

You can save 15-20% on your training fees by paying upfront.

6 month up front payment will save you a total of 15% (saving of $144 over 6 months)

12 month up front payment will save you a total of 20% (saving of $384 over 12 months)

Contact Mason for more detials if you are interested in this deal. Just thought I'd share this as some of you may not have been aware of this. 

 

WOD: Thursday the 19th March 2015

Wednesday, March 18th, 2015

CrossFit Class

Warm up/skill

10min AMRAP easy pace of:

10 band good mornings

Row 150m

50 single skips

10 sit ups

 

Then build to a heavy 5 (not a 5rm) OHS in 5 total lifts as a group.

 

Conditioning

20min AMRAP of:

21 KBS 24/16kg

15 wall balls 9/7kg

9 t2b

200m run


 

Comp group

Rest/Recovery day. Come in and hit some easy air bike/rowing work. Do mobility and do your body some good. 


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WOD: Wednesday the 18th March 2015

Tuesday, March 17th, 2015

CrossFit Class

Warm up

Here early? Get an easy 1km row + run 800m in

 

3 sets of:

10 push ups

:15 ring support hold (PERFECT)

10 band pull a parts

 

Strength

A) Press 3×5

*Add 1kg to last time

 

B1) 5xME PERFECT ring rows –rest :30

*Aim to be as horizontal as possible.

 

B2) 2 Turkish get ups (each arm) –rest 1:00

*2 reps without dropping before switching.

 

Finisher

Tabata double unders for max reps

*If you did this a few weeks back, try beat your score.


 

Comp group

Strength

Weighted strict pull ups

1xME UB @ 95%

1xME UB @ 90%

1xME UB @ 85%

1xME UB strict c2b

-Rest 2:00 between all sets.

*Use last weeks 5rm for your % work

 

Conditioning

A) 20x 30:30 row

*Work pace should be a tad faster than your 500m pace we have been working on and you can get out off the rower in rest. Pace should be the same for all efforts.

 

B) Air Bike 1min MAX EFFORT for calories

 

Kara Webb for the podium at the Games this year…… 

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WOD: Tuesday the 17th March 2015

Monday, March 16th, 2015

CrossFit Class

Warm up

Here early? Row/run/skip for 5min

 

3 sets of:

10 single leg RDLs

10 rus KBS

:30 hollow hold

 

 Strength

Deadlift 5rm

 

Conditioning

EMOM for 16min

Odd- 5 power clean and push jerks (you choose weight)

Even- 15 box jumps 24/20”

*T&G on power clean and jerks


 

Comp group

Weightlifting

A) Power clean 1rm in 10min

 

B) 4min AMRAP of power cleans at 90% of A

 

Conditioning

EMOM for 12min

Odd- 12 bar bacing burpees AFAP

Even- 8-15 UB t2b

 

Then row for 10min at an easy pace.


 

Mitch has created another open video. This is 15.3. Great work again man, be sure to check it out guys. 

 

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Attendance report February 2015

Monday, March 16th, 2015

Here is the February 2015 attendece report. 5 days per week is 100%. So anything from 20+ this month is 100%. Well done to those who attahced this and well done to those who are very close. Keep it up. And to those who have bit a little bit slack, get in here. You are missing out. 

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WOD: Monday the 16th March 2015

Sunday, March 15th, 2015

CrossFit Class

Warm up

Here early? Grab a rope and do 50 single skips + 10-20 UB double unders for 5-7 sets.

 

3 rounds of:

10m inch worm

10m burpee broad jumps

20m bear crawl

 

Strength

Back squats 3×5

*Add 2.5kg

 

Conditioning

21-15-9 of:

C2b pull ups

Burpees

Jumping lunges

*12min cut off


Comp group

15.3 redo or class WOD. 


 

 

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WOD: Saturday the 14th March 2015

Friday, March 13th, 2015

CrossFit Class and comp group

Hit the Friday class WOD or hit 15.3. 

 

Girls talking game plan before the wod? 

 

 

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WOD: Friday the 13th March 2015

Thursday, March 12th, 2015

CrossFit Class and COMP Group

Either 15.3 in the PM or hit this in the morning. If you do 15.3 today you’ll do this on Saturday.

Weightlifting

Hang power snatch + OHS

7x 1+3

*1 hps + 3ohs is one set. Build in weight each set.

 

Conditioning

Tabata row for max meters.


Video from 15.2 by our new video dude, Mitch….. Great work buddy. Keep them coming. 

 

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