CrossFit 42 South

Archive for April, 2015

WOD: Friday the 1st May 2015

Thursday, April 30th, 2015

CrossFit Class

Strength

Front squat 3rm in 12min

*Try making this heavier than last weeks 5 if possible.

 

Conditioning

2 rounds for time of:

20 thrusters 40/30kg

40 jumping lunges


Comp group

Deadlifts are today instead of tomorrow. If you are able to make it tomorrow and you aren't feeling them today, then you can hit them then. 

Strength

A) EMOM for 10min

2 front squats @ 87% of last weeks 3rm

 

B) Deadlifts

10-8-6-4-2 –rest 2min

*Last week of this, get after it.

Conditioning

4 sets each for time of:

15 cal row

10 OHS 45/32.5kg

10 t2b

-Rest 4min

*All out effort on each.


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WOD: Thursday the 30th April 2015

Wednesday, April 29th, 2015

CrossFit Class

Warm up

Here early? Row 1km then complete 100 double unders

 

As a group, we will do 2-3 sets together to get things dialed in before starting the clock.

 

Weightlifting

A) Take 15min to build to a max 3 position power snatch (hip, knee, floor)

 

B) Then with your max weight 3xME UB overhead squats –rest 2:00

*If you are unable to OHS this weight, scale to something that is challenging for 5-8 reps. If you can’t overhead squat, we will sort you out based on your level.


Comp group

Catch up/rest/recovery day


 

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WOD: Wednesday the 29th April 2015

Tuesday, April 28th, 2015

Class and comp group

Based on your ability choose the workout that suits your ability. Can you do muscle ups or not? Decide from there. 

Please bring a small donation that we can build up together and then pass it onto Move Strong. 

“Joshy A”

4 rounds for time of:

28 back squats 45/30kg

3 wall climbs

14 t2b

*Workout starts with a 32 burpee buy in.
 

“Joshy B”

32min AMRAP of:

28 KBS 32/24kg (Russian)

3 muscle ups

14 thrusters 32.5/22.5kg

*Workout starts with a 32 burpee buy in

Compare to last year HERE.

WOD: Tuesday the 28th April 2015

Monday, April 27th, 2015

Made a few changes to the programming for this week due to the Joshy WOD on Wedneday. I totally lost track of what week we are in, hence why Friday and Saturday I wrote May instead of April lol. 

For more info on this workout and the cause click HERE

CrossFit Class

Strength

A) Deadlift 5rm

*Hit a set at 80 and 90% of working weight. Add 2.5-5kg from last week.

 

B1) Press 3×5 –rest :30

*Add 1kg

B2) 3×15 strict pull ups –rest 2:00

*Scale as needed to get reps completed. Can be broken up into 2-3 sets MAX. Must be completed quickly though. 


Comp group

Made a few changes to the programming for this week due to the Joshy WOD on Wedneday. I totally lost track of what week we are in, hence why Friday and Saturday I wrote May instead of April lol. Your deadlift progression has been moved to Saturday. Doing all those deadlifts then all the KBS on Wednesday for the Joshy WOD is asking for problems. 

Weightlifting

EMOM for 10min

1 clean and jerks @ 85% of 1rm

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 90%

*Record misses. Focus and nail your lifts.

Strength

Press

10-8-6-4-2 –rest 2min

*Last week of this, get after it.

Conditioning

4 rounds for time of:

:30 L sit hold

100 double unders

*Break up the L sits as needed. This is accumulated time. Put a 10” box under your feet and this is the standard.


This is what I mean about looking like a silverback gorilla when picking up bars, going ape shit is optional. 

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WOD: Monday the 27th April 2015

Sunday, April 26th, 2015

CrossFit Class

Warm up

Here early? Get a run or row in.

 

4 rounds of:

6 wall squats (PERFECT!!!!!!!)

4 t2b

2 wall climbs

 

Strength

Back squat 3×5 (3sec pause at the bottom)

*Add weight from last week

 

Conditioning

12min AMRAP of:

15 hang power snatch 30/20kg

50 double unders

 


Comp group

Weightlifting

EMOM for 10min

1 snatch @ 85%

-Rest 1min

EMOM for 5min

1 snatch @ 90%

 

Strength

Back squats

10-8-6-4-2

*Last week of this, get after it

 

Conditioning

50 cal row

50 c2b pull ups

50 cal Air bike

*Record how you break up the c2b. Make a note of the ave pace on row and bike.


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ANZAC Day: Saturday the 25th April 2015 Gym closed

Friday, April 24th, 2015

Gym is closed this morning for Anzac day. Hit this workout today if you get a chance. 


Conditioning

50-40-30-20-10 of:

Jumping lunges

Run 400m


Cool video. Watch it if you have the time…….. 

WOD: Friday the 24th April 2015

Thursday, April 23rd, 2015

Reminder that there is no Saturday morning classes this week.


CrossFit Class

Warm up

4 sets of:

10 hollow rocks

5 kips on the bar

10 air squats (PERFECT)

 

Strength

Front squat 5rm in 12min

 

Conditioning

For time:

50 cal row

40 burpees over the bar

30 power cleans 40/30kg

20 thrusters 40/30kg

150 double unders

 


Comp group

Weightlifting

EMOM for 5min

1 clean and jerks @ 80% of 1rm

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 85%

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 90%

*Record misses. Focus and nail your lifts.

 

Strength

A) Front squat 2rm

*Try going heavier than last weeks 3 if possible.

 

B) EMOM for 6min

2 front squats @ 85% of A

 

Every 2:00 for 20min (10 sets total)

Row 20 cals HARD

*Score is fastest and slowest times.

 

 


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WOD: Thursday the 23rd April 2015

Wednesday, April 22nd, 2015

Happy birthday to Mitch and Brett. Enjoy your day guys…. 

CrossFit Class

Warm up

Run 625m

Row 500m

 

Then Tabata hip ext lunge stretch as group

 

Conditioning

3 rounds for time of:

50 sit ups

40 box jumps 24/20”

30 OH lunges 20/15kg


Comp group

Weightlifting

A) Power snatch 1rm in 10min

 

B) Snatch balance 1rm in 10min

 

C) Push press 1rm in 10min

WOD: Wednesday the 22nd April 2015

Tuesday, April 21st, 2015

Happy birthday Nicola, have an awesome day : )


CrossFit Class

Warm up

3 sets of:

5 inch worms (on the spot)

:20 side plank each side

10 banded good mornings

5-8 strict ring dips

 

Strength

A) Deadlift 5rm

*Add weight from last week. Hit sets at 80% and 90% of your “Working Weight” like last week. Adding weight to all sets.

 

B) Press 3×5

*Add weight from last week


Comp group

Strength

Press

10-8-6-4-2 –rest 2min

*Heavier than last week. One last week of this next week so be sure to push it today.

 

Conditioning

A) 9-7-5 of:

Overhead squats 70/50kg

Muscle ups

 

B) Go for a 3km run. Think of your 5km pace but for 3km. This should be uncomfortable but not maximal. 

We are having a a FREE Trial class for all your friends and family. Please share this picture on facebook/instagram/email etc to help us get the word out there. This is your gym, fill it with the people you want to be training with. 

Screen Shot 2015-04-21 at 2.15.50 pm

 

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WOD: Tuesday the 21st April 2015

Monday, April 20th, 2015

Reminder that Saturday morning their will be no classes for ANZAC Day. Thank you. 

CrossFit Class

Warm up

Here early? Row 1km then practice double unders

Then… skill work on the Turkish get up. Build to the heaviest 2 rep max on each side

 

Conditioning

20min AMRAP of:

5 t2b

5 c2b pull up

6 Turkish get ups alternating

15 burpee

*Choose own weight on the TGU. This is an amrap but they still need to be perfect. Try go as close to rxd on the t2b and c2b today then push hard on the burpees. 

 

Comp group

Strength

Deadlifts

10-8-6-4-2 –rest 2min

*Heavier than last week. 1 last week of this next week so be sure to push it today.

 

Gymnastic skill

A1) 3x ME UB t2b

-rest :30

 

A2) 3x ME UB hspu kipping

-rest 2:00

 

Conditioning

15min AMRAP of:

15 cal row

10 burpees over rower

WOD: Monday the 20th April 2015

Sunday, April 19th, 2015

CrossFit Class

Warm up

3 rounds (moderate pace)

200m run

10 wall squats (PERFECT)

75 single skips + 25 double unders

 

Strength

Back squats 3×5

*3 sec pause at the bottom. Add weight to last week

 

Conditioning

Run 800m

50 front squats 40/30kg

Run 800m

*15min cut off

Comp group

Weightlifting

EMOM for 5min

1 snatch @ 80% of 1rm

-Rest 1:00

EMOM for 5min

1 snatch @ 85%

-Rest 1:00

EMOM for 5min

1 snatch @ 90%

*Record misses. Focus and nail your lifts.

 

Strength

Back squats

10-8-6-4-2

*Heavier than last week. 1 last week of this next week so be sure to push it today.

 

Conditioning

5 rounds for time of:

10 wall balls 9/7kg

10 box jump on and over 24/20”

10 cal row

*Go as hard as possible on this

WOD: Saturday the 18th April 2015

Friday, April 17th, 2015

CrossFit Class

Warm up

3 sets of:

50 single skips + 25 double unders

Row 200m

3 wall climbs

 

Weightlifting

Hang power clean

3-3-3

*Warm up then hit 3 working sets. Building in weight each set.

 

Conditioning

5 rounds of:

625m run

75 double unders


Comp group

Strength

A) 50 strict c2b

-rest :30 between sets.

*Goal is as few sets as possible. Note the break down please. Scale if needed.

 

B) 50 strict ring dips

-rest :30 between sets

*Same as above

 

Conditioning

5 rounds of:

625m run

75 double unders

WOD: Friday the 17th April 2015

Thursday, April 16th, 2015

CrossFit Class

Warm up

50m inch worms

*Legs stay straight, fight for perfect reps. Rest as needed during the 50m. Quality comes first here. 

 

Weightlifting

Take 15min to build to a max of the following:

1x power snatch

1x hang power snatch

3x OHS

*OHS will be the limiting factor for most. Work hard to get better at it, talk to a coach about mobility drills to do and listen to them. 

 

Conditioning

12min AMRAP of:

10 T2b

15 box jump on and overs 24/20”

 


Comp group

 

Strength

A) Front squat 3rm

 

B) EMOM for 6min

2 front squats @ 85% of A

*SPEED. If you are moving slow, make the weight lighter. 

 

Weightlifting

5 sets building in weight of the following complex:

1x Power snatch

1x Hang power snatch

1x snatch

5x overhead squats

*All of this is UB



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WOD: Thursday the 16th April 2015

Wednesday, April 15th, 2015

CrossFit Class

Warm up

15-12-9 of:

Wall balls

Cal row

Sit ups

*All at a moderate pace

 

Strength

A1) Front squats 4×5 (build in weight) –rest :15

 

A2) 4x ME UB strict c2b pull ups –rest 2:00

*If you can’t do at least 5 reps scale with a band.


Comp group

Rest day/recovery day…… Only if you have actually trained everyday this week and will be training Saturday. Otherwise, you must train today. 


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I’d like to ask for your help Please

Wednesday, April 15th, 2015

We love training you guys and watching you all PB. As a business we need to “PB” as well from time to time. Lately it’s been a bit quiet on the new member front and we would really appreciate it if you would share the word about CrossFit MSD and encourage anyone you think might be interested to come and try a free intro class. We really appreciate your support and understanding.


WOD: Wednesday the 15th April 2015

Tuesday, April 14th, 2015

CrossFit Class

Warm up

Here early? Row 1km (moderate pace)

 

then we will spend some time using balls/rollers etc to loosen up the traps and pecs. The mobility drills we will show you should be completed most days, especially if you shoulder mobility is average.

 

Strength

Press 3×5

*Start at 75% and add 1kg each week

 

Conditioning

10-15-20-25 for time of:

Push press 40/30kg

burpees

*15min cut off


 

Comp group

Weightlifting

2 clean and jerks @ 80% of 1rm

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 85%

-Rest 1:00

EMOM for 3min

1 clean and jerk @ 90%

Record misses. Focus and nail your lifts.

 

Strength

Press

10-8-6-4-2 –rest 2min

*Start at 80% of 3rm and build each set. We will do this for 3 weeks. Each week goal is heavier. If this % to heavy for first set drop it back. Add as much weight as possible. 

 

Conditioning

12min AMRAP of:

3 HSPU

3 T2b

6 HSPU

6 T2b

9 HSPU

9 T2b

etc… 

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WOD: Tuesday the 14th April 2015

Monday, April 13th, 2015

CrossFit Class

Warm up

3 sets of:

:30 plank hold (tight hollow position)

15 band good mornings

Run 200m

 

Strength

Deadlift 5rm

*Start at 75% and add 2.5-5kg each week. Get in some good warm up/work sets. First set 80% of what your workout weight is then 90% of working weight then 100% of working weight. Each week add weight to these sets as well as the 5rm. 

 

Conditioning

150 KBS 24/16kg

*Every break complete 10 lunges. A break is when you lose momentum, so you can’t stand with the KB hanging


Comp group

Strength

Deadlifts

10-8-6-4-2 –rest 2min

*Start at 80% of 3rm and build each set. We will do this for 3 weeks. Each week goal is heavier. If this % to heavy for first set drop it back. Add as much weight as possible. 

 

Conditioning

For time:

150 KBS 32/24kg

 

-Rest 5:00

 

Row 2km

*5-8 seconds slower than your 2km pace from last week but this will feel like effort after the above. 

 

Midline

Accumulate 2min of L-sits

*Perfect position rather than holding for longer time



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WOD: Monday the 13th April 2015

Sunday, April 12th, 2015

CrossFit Class

Strength

Back squats

3×5

*Start at 75% 1rm and add 2.5kg each week

 

Conditioning

“Fran”

21-15-9

Thrusters 42.5/30kg

Pull ups

Compare to last time HERE


Comp group

Weightlifting

EMOM for 15min

1 snatch @ 80% of 1rm

*Goal is to not miss. Note how many reps you make/miss

 

Strength

Back squats

10-8-6-4-2 –rest 2min

*Start at75- 80% of 3rm and build each set. We will do this for 3 weeks. Each week goal is heavier. If this % to heavy for first set drop it back. Add as much weight as possible.

 

Conditioning

“Fran”

21-15-9

Thrusters 42.5/30kg

Pull ups

Compare to last time HERE

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WOD: Saturday the 11th April 2015

Friday, April 10th, 2015

CrossFit Class

Partner warm up

30 over unders

*Do this as fast as possible. Break up reps between the pair how ever you wish.

 

Strength

1rm front squat in 10min

 

Conditioning

With a partner complete the following workout for time:

3 rounds of:

50 wall balls 9/7kg

50 KBs 24/16kg

*Break up reps however you wish. Just compete all wb before starting kbs like you would if you was on your own.


 

Comp group

Skill

30 muscle ups for time

*2 scores for this today. First is ME UB muscle ups, second is your time to complete 30 reps. Get after the UB set even if it slows down your overall time. We want the two scores please.

*10min cut off

 

Strength

A1) 3xME strict c2b pull ups –rest :30

A2) 3xME strict HSPU –rest :30


Share this with your friends who say CrossFit is "Dangerous". If an orthopedic surgeon says it's safe and is willing to do it then I think the keyboard warriors needs to shut up, give it a go and see for their selves. 

WOD: Friday the 10th April 2015

Thursday, April 9th, 2015

CrossFit Class

Skill work

Muscle up workshop

*We will talk about the muscle ups but most importantly give you some homework that is needed to achieve a muscle up. Building the specific strength is key if you want to be bale to do a muscle up.

 

Conditioning

Run 5km for time

*Just do it. Go hard and don’t complain. You miss this, you make it up on the next day you are in. can’t run for a legit reason, talk to a coach. 


Comp group

Conditioning

Run 5km for time

*Just do it. Go hard and don’t complain. You miss this, you make it up on the next day you are in. can’t run for a legit reason, talk to a coach. 


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Flash back Friday. Lyn getting her first t2b in CrossFit Open WOD 14.4 last year. Now she crushes t2b. Well done buddy. Consistency and hard work really does pay off. There is no shortcut to achieving strength and fitness. Keep going hard buddy. 

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