CrossFit 42 South

Archive for March, 2015

15.2 results

Thursday, March 12th, 2015

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WOD: Thursday the 12th March 2015

Wednesday, March 11th, 2015

CrossFit Class

Warm up/skill

Here early?

Grab a rope and practice your double unders. There is a big chance they are coming up this week.

 

Then….

10min AMRAP at moderate pace of:

:20 hollow hold

2 turkish get ups (1 each side)

3 hang cleans (moderate weight)

 

Strength

Deadlift 5rm

*Add 2.5kg-5kg. Most of you are all good to go here so let’s get in, warm it up well and move onto the weightlifting work for the day.

 

Weightlifting

Hang Clean and jerk

3-3-3

*Warm up to a challenging weight then start on working sets. Building up if they feel solid.  


Comp group

Recovery day. Come in and do 20-30min of bike/row/skip type of work + mobility. 


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 Dont think I’ve put a Batman related pic up for a while… This is how I’m feeling about 15.3. Bring it!
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WOD: Wednesday the 11th March 2015

Tuesday, March 10th, 2015

CrossFit Class

 

Warm up/skill

3 sets of:

200m run

10 pass throughs

:20 dead hang

:20 wall squat hold

 

Then..

As a group we will build up to your working weight that you intend to use for OHS in the emom.

 

Strength

Back squats 3×5

*Add 2.5kg

 

Conditioning

EMOM for 16min

Odd- 5-8 OHS (you choose weight)

Even- 12 burpees over the bar


Comp group

Strength

Weighted strict pull ups

Build to a 5rm quickly

Then…

1xME UB @ 95%

1xME UB @ 90%

1xME UB strict c2b

-Rest 2:00 between all sets.

 

Conditioning

5x600m row –rest 3:00

*During rest break do 2-7 UB muscle ups. This number should be very manageable and not even close to failure. More skill work under fatigue. 

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WOD: Tuesday the 10th March 2015

Monday, March 9th, 2015

CrossFit Class

Warm up

3 sets of:

5-8 ring dips

10 single arm rows (moderate weight, each side)

30 skips + 20 double unders

 

Strength

Press 3×5

*Add 1kg

 

Conditioning

21-18-15-12-9-6-3 of: (15min cut off)

Push ups

Pull ups

Sit ups


COMP group

Strength

Front squats

5-4-3-2-1 –rest 3:00

*Build in weight. Aim for no misses today.

 

Conditioning

EMOM for 16min

Odd- 14 pistols

Even- 7 burpee box jumps on and over  24/20” AFAP


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Box closed: Monday the 9th March 2015

Sunday, March 8th, 2015

Reminder that the box is closed today due to the public holiday. 

Programming videos coming at you all tomorrow to explain the rest of the weeks training. 

Here is a WOD you can get done at home. 

For time:

50 jumping lunges

50 burpees

50 jumping lunges
*Simple yet will be good if you hit it hard. Will take you a few minutes then you can get on with your day. 


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Hard at it???

WOD: Saturday the 7th March 2015

Saturday, March 7th, 2015

Either hit 15.2 or do Fridays class WOD….. 

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WOD: Friday the 6th March 2015

Thursday, March 5th, 2015

Like last week there is a workout programmed but if you are coming to do the open WOD 15.2 in the PM then save this workout for Saturday morning. I do suggest if you want to train twice, to come in the AM so you can work on some snatch skills, then do the conditioning work at about 70% effort. 



Warm up

Start with an easy row/jog/skip

then as a group we will snatch before letting you get into working sets.

 

Weightlifting

Hang power snatch

3-3-3-3-3

 

Conditioning

10min AMRAP of:

100m run

10 wall balls 9/7kg

10 t2b


Mitch getting all fancy with his video skills here. He said to me that he is going to start trying to play around with getting some cool video during the Opens. Here is Lucy smashing 15.1 and 15.1a

 

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CrossFit Masters Leauge

Thursday, March 5th, 2015

Ty is organising for this event to happen in Tassie. Please check it out and show your support. If you are an athlete at the box who is 40+ check this event out and talk to Ty to express interest please. 

Basics of the league are over six weeks 1 wod will be released every fortnight athletes have 2 weeks to post their score to the leaderboard much like the open.  There are 3 divisions with movement bench marks listed HERE, athletes nominate which division.  Organizers are planning state finals and a national final.  First WOD is released 18th April 2015.

Click on this banner for more info..

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WOD: Thursday the 5th March 2015

Wednesday, March 4th, 2015

CrossFit Class

Warm up/skill

3 rounds of:

200m run

100 single skips

:30 calf stretch each side

 

Quick double under skills as a group like last week.

 

Skill/Conditioning

A) Tabata double unders for total reps

 

B) 5 sets of:

Row 400m

-Rest 2-3min

*Rest may vary depending on logistics. Score is fastest and slowest times.


Cleaning my own gym. First time since 2012? 

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15.1 Open WOD Results

Wednesday, March 4th, 2015

 

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WOD: Wednesday the 4th March 2015

Tuesday, March 3rd, 2015

CrossFit Class

Warm up/skill

3 sets of:

10 standing Ys

10 band pull a parts

5 dead hang to active (:5 pause in each position)

 

Strength

Press 3×5

*Add 1kg from last time

 

Conditioning

15min AMRAP of:

6 turkish get ups 24/16kg (alt arms)

12 pull ups

18 air squats

*Even though this is an AMRAP take your time to move with perfect form on the tgu.


Comp Group

Strength

Back squats

5-4-3 –rest 3:00

*Each set build in weight. The triple isn’t meant to be a 3rm PB but if it is that’s pretty cool.

 

Weightlifting

Build to a 1rm snatch in 10min

*Do normal warm up stuff but time starts from 20/15kg

 

Conditioning

12min AMRAP of:

60 bar facing burpees

30 thrusters 60/40kg

15 muscle ups

 

Then 15min easy row/bike

*This is a flush out


 

This is a small clip from the Friday Night Throwdown. The atmosphere was great. Be sure to get around it again this week. 

 

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WOD: Tuesday the 3rd March 2015

Tuesday, March 3rd, 2015

Sorry this post was up a little late. But, if you watched the video I make each week you would already know what's going on for today lol…


CrossFit Class

Warm up

Here early? Row 1km at a moderate pace (use your ave/500m) then run 800m

 

Then..

3 sets of:

15 band good mornings

10 walking lunge (with hip ext stretch :5)

5 single leg rdl (use KB, DBs)

 

Strength

Deadlift 5rm

 

Conditioning

3 rounds for time of:

20 KBS 24/16kg

20 box jumps on and over 24/20”

400m run

*Hit this HARD.

 

Comp Group

 

Conditioning

6x500m row

-Rest 3:00

*Same as last week but with a longer rest and 1 extra row.

*In Rest break perform 8-12 strict HSPU. Broken up as little as possible. UB would be great.

 

****Yes this is it. We will go hard tomorrow again. Especially if you did the open WOD yesterday you need to allow for some recovery time****

 

Remember the good guys at the Naked Co have sponsored our Open events this year. We have a few prizes to give out to people based on last weeks efforts. 

TNco-Logo

 

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WOD: Monday the 2nd March 2015

Sunday, March 1st, 2015

CrossFit Class

Warm up/skill

Here early? Grab a rope and skip for 5min. Every 50 single skips do 10-20 double unders

2:00 each side calf stretch

Then..

Hang power snatch + overhead squat work as a group. Working on getting under the bar and getting comfortable at the bottom of the OHS and mobility fixes.

 

Strength

Back squats 3×5

*Add 2.5kg

 

Conditioning

10-8-6-4-2 of:

Burpees over the bar*

Hang power snatch 40/30kg

Overhead squats

*Double the reps for burpees


COMP group

Open WOD retest if needed. Other wise do the class WOD.

 

 


 

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WOD: Saturday the 28th February 2015

Sunday, March 1st, 2015

either hit 15.1 or Friday's WOD. 

 

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