CrossFit 42 South

Archive for May, 2015

WOD: Monday the 1st June 2015

Sunday, May 31st, 2015

First day of winter. Get your butts to the gym. Summer bodies are made in the winter….. But seriously, don't stop training because it's cold. Just show up and get it done. It's a privilege to be able to train. Don't abuse it. 

Love you…… 


CrossFit Class

Warm up

5 sets of:

3 hang power snatch

6 over head squats

*Start with empty bar and add weight however you wish. Should get tough but not a max.

 

Strength

Back squats

3×5

*Add weight from last week

 

Conditioning

“Randy”

For time:

75 power snatches 35/25kg

*6min cut off. Scale weight if needed. This is meant to be FAST. 


Comp group

Weightlifting

7×2 snatch –rest 1:30

*Start at last weeks heaviest and build if feeling good. Drop and reset reps.

 

Strength

Back squats

3-3-3-3-3

*No pause. No misses. Start first set at last weeks heaviest 5. Get after it today.

Conditioning

“Randy”

For time:

75 power snatches 35/25kg

*6min cut off.


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WOD: Saturday the 30th May 2015

Friday, May 29th, 2015

CrossFit Class

Warm up

EMOM for 5min

1 clean + 1 hang clean

*Full cleans. Start light and build to something moderate-heavy. Use this as a build into your front squats.

 

Strength

Front squats 1rm

*Heavier than last weeks 3rm

 

Conditioning

For time:

200m walking lunges

*Every min 3 burpees. WOD starts with burpees. 10m up and back.


Comp group

Strength

A1) 5×8-12 strict HSPU –Rest :15

 

A2) 5×8-12 barbell rows (PERFECT) –

Rest :15

 

A3) 5x 8-12 GH raise –Rest 2-3min

 

*Scale HSPU as needed. Should be UB. Barbell rows solid as always.

 

Conditioning

21-15-9

BW bench press

Strict pull ups


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WOD: Friday the 29th May 2015

Thursday, May 28th, 2015

CrossFit Class

“The Chief”

5 cycles of the following:

3 min AMRAP of:

3 power cleans 60/40kg

6 push ups (perfect push ups, no worming crap, please. For the gains, and so you don’t look like a tool)

9 air squats

 

Rest 1 minute.

*Score is total reps completed. 1 round = 18 reps. Each round starts from the beginning.

Compare to last time HERE


Comp group

Weightlifting

Build to a max power snatch + hang power snatch in 10min.

 

Strength

Pause front squats (3sec at bottom)

5-5-5

*Last week. Build as heavy as possible on these but try to have no missed reps.

 

Conditioning

For time:

5-4-3-2-1 of Legless rope climbs

10 OHS 60/40kg


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Grab some good quality beef mince, chop up some veggies (I used carrots and zuchini), add in flavour (I used garlic paste and chilli paste, peper and salt and cummin and a bit of worcestorshier sauce), and this tasted like tacos. I suggest cooking up in bulk if you are time poor and put into containers ready for lunch. 

Serve as is or if you need more carbs (depending on how much weight you need to lose) add some mash sweet potato. If you aren’t fussed about being “paleo” but still want to be healthy, have some rice. 

Mix up the flavours your use to keep it interested. Change the beef or chicken, pork, turkey etc. Keep it high in veggies because they help put hairs on your chest….  (more…)

WOD: Thursday the 28th May 2015

Wednesday, May 27th, 2015

CrossFit Class

Strength

Press 3×5

*Add 1kg from last week

 

Conditioning

30-20-10

Push press 40/30kg

Pull ups

Sit ups


 

Comp group
Rest/recovery day. Do something today that will make you better tomorrow. 


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Nikki taking flight on the rings….. 

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WOD: Wednesday the 27th May 2015

Tuesday, May 26th, 2015

CrossFit Class

Strength

Back squats

3×5

*Add weight from last week

 

Conditioning

625m run

100 double unders

625m run

75 box jumps 24/20”

625m run

 


Comp group

Conditioning

A) For time:

Row 500m

100 double unders

row 500m

 

B) For time:

5 muscle ups

10 ring dips

4 muscle ups

8 ring dips

3 muscle ups

6 ring dips

2 muscle ups

4 ring dips

1 muscle up

2 ring dips

*Ring dips done on same rings as muscle

ups. Last press out on the muscle up doesn’t count as first ring dip.

 

C) For time:

Run 400m

100 double unders

Run 400m

 

-Rest 2:00 between A, B and C


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Next year if any of you guys are planning on coming to regionals, I'll have to show you this cake place. AMAZING. If this place was in Burnie, I'd say that that it's "healthy" so we could all eat it lol……. 

Now, get back to your meat and veggies : )

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WOD: Tuesday the 26th May 2015

Monday, May 25th, 2015

CrossFit Class

Weightlifting

Hang snatch

3-3-3-3-3 –Rest as needed between sets

*Full snatches. If you can’t full snatch power + OHS. Build each set

 

Midline

50 hollow rocks for quality

 


Comp group

Weightlifting

5×2 clean and jerks –rest 2:00

*Can you use last weeks weight for doubles?

 

Strength

Deadlifts (T&G) –Rest 2:00

7-5-3-7-5-3

*Second set of 7-5-3 heavier than first.

 

Conditioning

EMOM for 14min

Odd- 15 KBS 32/24kg

Even- 15 burpees

WOD: Monday the 25th May 2015

Sunday, May 24th, 2015

CrossFit Class

Strength

Deadlift 5rm

*Add weight from last week. Hit sets at 80% and 90% of working weight.

 

Conditioning

3 rounds each for time of:

15 burpees

20 KBS 24/16kg

15 burpees

-Rest 3:00

*Score is your time on each round. This should be done AFAP on each round. Do not hold back….. 


Comp group

Weightlifting

7×1 snatch + hang snatch

*Start at last weeks heaviest 3pos snatch and build each set from there if feeling it.

 

Strength

Pause back squats (3 sec at bottom)

5-5-5

* Last week. Build as heavy as possible on these but try to have no missed reps.

 

Conditioning

3 rounds for time of:

14 c2b pull ups

14 HSPU

14 cal row

 

-Rest 5:00

 

3 rounds for time of:

7 c2b

7 HSPU

7 cal row

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WOD: Saturday the 23rd May 2015

Friday, May 22nd, 2015

CrossFit Class

Warm up

Easy skipping, leg and arm swings, practice the movements then form teams ready for the team WOD…

Team WOD

30min amrap of:

30 walking lunges

30 wall balls

30 cal row

300m run

*in teams of 3 with one athlete working at a time. Break up reps as needed. 

  

Kara Webb (in the middle in black) is the real fucking deal this year……. 

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WOD: Friday the 22nd May 2015

Thursday, May 21st, 2015

Giani, Liso and I are in Woolongong for the CrossFit regionals……. Tomorrow it all begins. Hope all is well back home at MSD…..


CrossFit Class

Warm up

Here early? 2 rounds of run 200m row 300m

 

Then as a group 3 sets of 9-6-3 of the complex to quickly establish your workout weight.

 

Strength

3rm front squat in 12min

*Heavier than last weeks 5rm.

 

Conditioning

“DT”

5 rounds for time

12 deadlifts 70/50kg

9 hang power cleans

6 shoulder 2 overhead

*15min cut off. Scale load to get through within time cut.


Comp group

Strength

Pause front squats (3sec at bottom)

5-5-5

*Building each set. Start first set at last weeks heaviest. One more week of this progression next week.

Conditioning

“DT”

12 deadlifts 70/50kg

9 hang power cleans

6 shoulder 2 overhead

Accessory work

A) 50 ring dips for quality

B) 50 strict c2b pull ups

*Scale this as needed.


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WOD: Thursday the 21st May 2015

Wednesday, May 20th, 2015

CrossFit Class

Warm up

4 sets of:

10 band pull a parts

10 barbell rows (LIGHT)

10 active to dead hang

 

Strength

Press 3×5

*Add 1kg from last week

 

Conditioning

20min EMOM of:

Odd- 5 wall climbs

Even- 15 pull ups

*Scale rep numbers if needed. 


Comp group

Rest/recovery. Do something today that will make you better tomorrow. 


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WOD: Wednesday the 20th May 2015

Tuesday, May 19th, 2015

CrossFit Class

Warm up/midline

3 sets not for time of:

:20 hollow hold

20 sit ups

:20 arch hold

100 single skips

Conditioning

100-80-60-40-20 of:

Double unders

30 air squats after every DU set

 


Comp group

Warm up

3 sets of:

:20 hollow hold

:20 arch hold

:40 nose and toes HS hold

Conditioning

Row 1km

10 muscle ups

100 double unders

15 wall climbs

100 double unders

10 muscle ups

Row 1km

 

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WOD: Tuesday the 19th May 2015

Monday, May 18th, 2015

CrossFit Class

Warm up/Skill

Every :30 for 5min do 5 PERFECT wall squats.

*Take your time and force that good position. Don’t rush these.

Strength

Back squats 3×5

*Add weight from last week

Conditioning

For time complete the following:

100 KBS 32/24kg

*Every minute 10 burpees. The workout starts with 10 burpees.

This is a WOD we did a while back. A lot of you wouldn’t have done this workout. It was brutal. Scale the burpee number as needed. If will get shit real fast lol. Compare to last time HERE


Comp group

Weightlifting

Clean and jerk 10×1 –rest 2:00

*Use last weeks complex weight. Make these awesome.

 

Conditioning

For time complete the following:

100 KBS 32/24kg

*Every minute 10 burpees. The workout starts with 10 burpees.

Compare to last time here HERE


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WOD: Monday the 18th May 2015

Sunday, May 17th, 2015

CrossFit Class

Warm up

Here early? 5min of rowing or running to get out those Monday cobwebs.

Then 4 sets of:

:20 plank hold

:10 band good mornings

5 strict pull ups

 

Strength

Deadlift 5rm

*Add weight from last time

Conditioning

With a 12min running clock, complete 2 cycle of the following:

 

In a 3min window complete

400m run

AMRAP box jumps 24/20”

 

In another 3min window complete

400m run

AMRAP Push press 40/30kg

 

*Scale run distance if needed to get reps of the PP and BJ.


Comp group

Weightlifting

5×1 3 position snatch (floor, knee, hip)

*Start at your heaviest triple hi-hang from last week and build if feeling good.

 

Strength

Pause back squats (3 sec at bottom)

5-5-5

*Building each set. Start first set at last weeks heaviest. One more week of this progression next week.

 

Conditioning

EMOM for 20min

1st– 8-15 UB c2b pull ups

2nd– row 16/11cal

3rd– 8-15 HSPU

4th– 15/10 cal air bike

*Same reps on everything for all rounds.

WOD: Saturday the 16th May 2015

Friday, May 15th, 2015

CrossFit Class

Partner warm up

2 rounds each of:

15 wall balls

15 sit ups

15 cal row

*Alternate movements and while your partner is working you are to be in a plank hold.

 

Conditioning

Death by KBS 24/16kg with every round starting with 2 burpees

*You’ll do 1 KBS first min, 2 on the second min, 3 on the third min until you can’t complete the number of reps for that minute. 


Comp group

This is what was meant to be programmed for Friday but I did the website wrong. Doesn't matter lol…. 

Strength

Pause front squats (3sec at bottom)

5-5-5

*Building each set. Start around 70% of last weeks working weight and build. We will do this for 3 weeks. Push it today but save a little room in the tank.

 

Conditioning

3 rounds for time of:

800m run

21 c2b pull ups

42 KBS 32/24kg


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WOD: Friday the 15th May 2015

Thursday, May 14th, 2015

Are you following CrossFit MSD on social media? If not, like and follow our pages

INSTAGRAM

FACEBOOK

Then, be sure to share these pages with your awesome friends. One of the best way to get your peeps into CrossFit.


CrossFit Class

Strength

Front squats 5rm in 12min

*Try go heavier than your 5rm from  HERE

 

Conditioning

10 rounds for time of:

200m run

1 round of “Cindy”

*20min cut off

 


Comp group

*this is Saturday’s work. Posted wrong wod. Look to the video to see what you are meant to be doing. 

Weightlifting

Build to a tough Power snatch + hang snatch in 15min

 

Conditioning

5-10-15-20 of:

Ring dips

Power snatch 35/25kg

*Deep dips and full lockouts. Don’t get lazy on them. Scale if needed.

 


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WOD: Thursday the 14th May 2015

Wednesday, May 13th, 2015

CrossFit Class

Weightlifting

1rm power clean & Push jerk

 

Conditioning

For time:

15 power clean and jerks 60/40kg

150 double unders

15 power clean and jerks


Comp group

Active recovery. Do it……. 


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WOD: Wednesday the 13th May 2015

Tuesday, May 12th, 2015

If there is anyone at the gym who want't to catch up for a coffee to help you reach your goals, please let me know. If you are struggling to achieve your specific goals (lean out, get jacked, snatch more, run faster, recovery from injury etc) please arrange a catch up with me ASAP…. 

This is at no extra cost to your membership. So, you'd be silly not to use it….


CrossFit Class

Warm up

3 sets of:

5 inch worms

10 band good mornings

 

Strength

Deadlift 5rm

*Hit sets at 80% and 90% of working weight.

 

Conditioning

Buy in- 400m farmer carry 2×32/24kg

2 rounds of:

20 box jumps 24/20”

20 barbell rows 40/30kg

Buy out- 400m farmer carry

 


Comp group

Warm up

4 sets of:

10m inch worm

10 hollow rocks

10 arch rocks

Conditioning

For time:

Row 500m

9 muscle ups

14 t2b

Row 500m

7 muscle ups

21 t2b

Row 500m

5 muscle ups

28 t2b

Row 500m


Check out this cool interview with Greg Glassman (the dude who created CrossFit) on USA 60minutes. 

http://www.cbsnews.com/news/crossfit-creator-greg-glassman-60-minutes/

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WOD: Tuesday the 12th May 2015

Monday, May 11th, 2015

CrossFit Class

Warm up

Here early? Run 2 laps around the block.

 

Every :30 for 5min do 8 perfect air squats

Then 30 sit ups

Strength

Back squats 3×5

*add weight to last week

Conditioning

EMOM for 20min

Odd- ME t2b in :40

Even- ME front squats in :30 @ 50% of 3×5

*Score is total front squats and total t2b separate. 


Comp group

Weightlifting

A) Build to a max of the following complex: 1x clean

1x hang clean

1x jerk

 

B) Then 3×3 clean and jerk at complex weight –rest 2:00 btw sets

*Try hi the 3 reps AFAP.

 

Conditioning

30min EMOM of:

1st- 5 T&G Deadlifts

2nd– 4 strict HSPU + 6 kipping

3rd– 15/10 cal air bike

*Make the deadlifts tough but not maximal. Pick a weight and stick to it for the entire wod.


Weightlifting

A) Build to a max of the following complex: 1x clean

1x hang clean

1x jerk

 

B) Then 3×3 clean and jerk at complex weight –rest 2:00 btw sets

*Try hi the 3 reps AFAP.

 

 

Conditioning

30min EMOM of:

1st- 5 T&G Deadlifts

2nd– 4 strict HSPU + 6 kipping

3rd– 15/10 cal air bike

*Make the deadlifts tough but not maximal. Pick a weight and stick to it for the entire wod.

 

Weightlifting

A) Build to a max of the following complex: 1x clean

1x hang clean

1x jerk

 

B) Then 3×3 clean and jerk at complex weight –rest 2:00 btw sets

*Try hi the 3 reps AFAP.

 

 

Conditioning

30min EMOM of:

1st- 5 T&G Deadlifts

2nd– 4 strict HSPU + 6 kipping

3rd– 15/10 cal air bike

*Make the deadlifts tough but not maximal. Pick a weight and stick to it for the entire wod.


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WOD: Monday the 11th May 2015

Sunday, May 10th, 2015

Happy birthday to coach Snoop (Sjon). Be sure you make him do birthday burpees, you know he would love it. 


CrossFit Class

Warm up/skill

Here early? Row 1km

 

Then 5 rounds of:

:15 hollow hold

:15 arch hold

20 double unders

10 band pull a parts

 

Strength

Press 3×5

*Add weight from last time. We didn’t do this last week so look back 1 week.

 

Conditioning

18min AMRAP of:

5 wall climbs

10 burpees

5 strict chin ups

 


Comp group

Weightlifting

A) Hi hang snatch 3-3-3 –rest 1min

B) Hang snatch 2-2-2 –rest 1min

C) Snatch 1-1-1 –rest 1min

*Same as last week but heavier if possible.

 

Strength

Pause back squats (3 sec at bottom)

5-5-5

*Start around 70% of last weeks heaviest single. We will build on this over the next 3 weeks. Save some room in the tank but be sure to still have a crack.

 

Conditioning

5 rounds for total time of:

8-15 UB c2b pull ups

25 wall balls

-Rest 1:00

*Same number of reps each set. We will try build on the reps over the weeks. Goal is 15s. WB should be UB!

WOD: Saturday the 9th May 2015

Friday, May 8th, 2015

CrossFit Class

Warm up

5 sets of:

10 barbell rows (moderate)

5 ring dips

10 air squats

 

Strength

Push press 1rm

Conditioning

For time:

100 double unders

15 push press 40/30kg

75 double unders

15 push press

50 double unders

15 push press

25 double unders

 


Comp group

Strength

A1) 5×10 pendlay rows –rest :10

A2) 5×10 wtd strict ring dips –rest 2:00

*Same as last week. Heavier/better etc than last week. 

 

Conditioning

For time:

1000m row

100 double unders

800m row

80 double unders

600m row

60 double unders

400m row

40 double unders

200m row

20 double unders


To that one time Smarty did a little puke post WOD……. 

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