CrossFit 42 South

Archive for April, 2015

WOD: Thursday the 9th April 2015

Wednesday, April 8th, 2015

CrossFit Class

Warm up

3 rounds of:

200m run

7 behind the neck push press (snatch grip)

7 snatch balance

 

Weightlifting

1rm snatch

 

Conditioning

“Isabel”

30 snatches for time 62.5/40kg

*Any style snatch

Compare to last time HERE


Comp group

Skill

50 t2b for time

*Same as c2b and HSPU. As few sets but as fast as possible still.

Conditioning

Row 2km for time


These guys are just amazing….. Their reactions post workout is the same way I was. Why did I redo this one twice?n Worst workout EVER!

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WOD: Wednesday the 8th April 2015

Tuesday, April 7th, 2015

CrossFit Class

Warm up

10min AMRAP (moderate pace)

50 single skips

3 hang cleans

3 push press

2 push jerk

1 split jerk

30 double unders

*Moderate weight to get a feel of the movement

 

Weightlifting

1rm clean and jerk

 

Conditioning

“Grace”

30 clean and jerks 62.5/40kg

*Any style clean and jerk.

Compare to last time HERE

*I'm pretty sure this is the last time we did it as a class. 


 

Comp group

Weightlifting

1rm clean and jerk

 

Strength

Deadlift 3rm

*Same as yesterday about 1rms.

 

Skill

50 HSPU for time

*Kipping is fine. We will work on strict later on. Same as c2b, goal is fastest time but try to get done in as few sets as possible. Be honest with yourself, mark your hands so they are where they were for the open standards. Make sure feet are on the wall for the rep to count.

 

Accessory

30-20-10 of:

Barbell rows

Banded tricep pull downs

Hip extentions

*Perfect barbell rows. Pick own weight. Keep same each set. Doesn’t have to be UB but you should be able to do 15 reps to start. No rest between sets but this isn’t for time.


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I'm pretty sure we finished 1st in Tassie out of all the other affiliates. We also finished 100th overall in Australia out of 350 odd teams. This will changes once others go teams etc. We will mostly likely finish in the top 100. Well done guys. 

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WOD: Tuesday the 7th April 2015

Monday, April 6th, 2015

Back and ready to roll… Hope you all had an awesome Easter break and ate lots of chocolate. I ate a heap and I also have zero fucks lol….. 
 


CrossFit Class

 

This week we start testing. You should be feeling fresh and ready to get after it again. Let’s bring on the PBs…..

 

Warm up

Come in and start with 5-10min of easy rowing/jogging/bike/skipping etc

 

Then do 2 sets of:

10 lunges

10 push ups

10 front squats

10 KBS

Then start on your CrossFit total.

 

Strength

“CrossFit total”

1rm back squats

1rm press

1rm deadlift

*Compare to last time HERE

Comp group

No stress if you don’t PB anything. We have not been training to PB these things over the last 4-6 weeks. We have been trying to maintain to get through the open. Now the open is over, we can focus on improving again. This is a starting point to build from. Remember that there is no magic program. If you half ass your sessions, complain, don’t show up etc, it’s all on you. You are the one who can make you better. You have to just hit what is asked of your with 110% effort, even on the days when you can’t be fucked.

Good luck and if you have more specific needs, please talk to me. I’ll help you add in some additional work to suit you personally.

Xox

 

Weightlifting

1rm snatch

*Take as long as needed.

 

Strength

A) 3rm back squats

*Fuck the 1rm. If you 3rm goes up, you got stronger. 1rm testing is fun but the ability to move heavy weight for reps is more important in our sport. Just my opinion. If you really want to 1rm go for it.

 

B) 3rm Press

*Same as above.

 

Skill

50 c2b pull ups for time

*Try to break up in as little sets as possible but this is for time. We will re test this over and over again.

 

Conditioning

10min MAX EFFORT Air bike for cals

*This is going to hurt.


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Easter break: Box closed Fri, Sat, Sun, Mon

Thursday, April 2nd, 2015

Hey guys, remember that the box will be closed over the Easter break. Use this time to rest and recover. A little deload to help your body get back to 100% come Tuesday. 

In this time, go for a big long walks/easy runs, practice some handstands, have some fun, etc. 

We will post on the website Monday evening for Tuesday. 

Enjoy the break and I'll see you all Tuesday for the "CrossFit total". 

WOD: Thursday the 2nd April 2015

Wednesday, April 1st, 2015

Today is the last session before a small break over Easter. Hit this one hard, have some fun then enjoy the long weekend to allow your body to rest and recover. Especially for all those who did the Open, your body may feel okay but your CNS (central nervous system) needs time to heal. Enjoy some easier exercise, go for a walk, jog, practice skills etc. Come next week, we start testing some stuff. 


CrossFit Class

Warm up

3 rounds of:

50 singles + 20 double unders

Run 100m

20m bear crawl

10 push ups

 

Then we will spend about 10min teaching you about HSPU

 

Conditioning

3 rounds for time of:

100 double unders

1km run

30 KBS 32/24kg


Comp group

Let’s go LONG today.  Last session before the Easter break. Back to work come next Tuesday.

 

Conditioning

“Triple 3”

3km row

300 double unders

3 mile run

*Have fun. Don’t cherry pick this. It’s awful but good for you. Also a great benchmark to have to compare to in the future.

 

Finisher

Accumulate 2min of L-sits on the parallel bars


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15.5 results

Wednesday, April 1st, 2015

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