CrossFit 42 South

Archive for June, 2015

WOD: Wednesday the 1st July 2015

Tuesday, June 30th, 2015

CrossFit Class

Warm up

4 sets of:

:15 side plank (left and right)

10 band pull a parts

10 shoulder pass through

10 push press wall balls

 

Strength/Conditioning

Push press

10-10-10-10-10

*After each set complete 50 double unders. Each set is heavy and building in weight.

 


Comp group

Strength

1rm deadlift

 

Accessory Work

A) 12min EMOM of:

Min 1: 8 Romanian Deads – you choose the weight

Min 2: 40 second Plank Hold

Min 3: 40 Double unders

 

B) 4×6 Bulgarian Split Squats (6/leg) – you choose the weight

 

This place makes me happy everytime I step in to train or coach and it's because of each and everyone of you guys. Keep training hard, keep being awesome and enjoy the journey…. 

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WOD: Tuesday the 30th June 2015

Monday, June 29th, 2015

CrossFit Class

Warm up/strength

Grab a partner and while your partner runs 200m you AMRAP strict t2b.

X 3 sets each.

 

Conditioning

50-40-30-20-10

Sit ups

Jumping lunges

KBS 24/16kg

 


comp group

 

Barbell conditioning

ARAMP 1 of Max Snatches at 50/35kg

Rest 1 minute

ARAMP 1 of Max Snatches at 70/45kg

Rest 1 minute

ARAMP 1 of Max Snatches at 85/60kg

*Any style snatches

 

Strength

Front squats

6-6-6-6

 

Conditioning

“Naughty Nancy”

4 RFT:

600m Run (just use block)

25 OHS 60/40kg

*Scale as needed.


 

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Possible move to a bigger gym

Monday, June 29th, 2015

We are on the hunt for a bigger and better gym for you guys. We will be trying to provide you with showers, free parking, more gym space, flat floors, ability to do more activities etc. We want to provide our members with a better facility. 

We want to know if moving from the Burnie CBD will effect you in anyway. We are looking at a place near the Burnie University, over from Hellyer College. 

If this move will honestly have an impact on your ability to train at CrossFit MSD, please have your say in the comments. 

We will do nothing if this effects a large amount of our current members. 

P.s. This is all just ideas and nothing is changing right now. 

WOD: Monday the 29th June 2015

Sunday, June 28th, 2015

CrossFit Class

Warm up

2 sets of:

10 side plank (left)

10 push ups

:10 side plank (right)

10 strict pull ups

:10 side plank (left)

15 air squats

:10 side plank (right)

15 band good mornings

 

Strength

“CrossFit Total”

1rm back squat

1rm press

1rm deadlift

 

Compare to last time HERE

 


Comp group

Weightlifting

10min EMOM of:

3 clean and jerks

*Full cleans.

 

Strength

Build to a heavy not a max 2rm back squat in 10min

 

Gymnastics

50 Strict HSPU for time

*Scale as needed. Cap at 10min.

 

Conditioning?

“Hulk Hogan”

Every 2 minutes for 20 mins:

3 Muscle ups

5 Power Cleans, 85/60kg

7 Burpees

*Fastest and slowest times

 


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WOD: Saturday the 27th June 2015

Friday, June 26th, 2015

CrossFit Class

Strength/conditioning

EMOM for 30min

1st– 3 power cleans + 3 front squats

2nd– 5 strict chin ups (weight is easy)

3rd– 15 box jumps 24/20”

 


Comp group

Weightlifting

10min EMOM of:

 1 Snatch, start at 50% and build however you wish

 

Gymnastics Benchmark

5 seated Legless Rope Climbs for time

*Seated because it’s meant to be 15’

 

Conditioning

“Fight gone bad”

3 rounds of 1 min at each station for max reps:

Wall Balls, 9/7kg

SDHP, 35/25kg

Box Jumps, 20″

Push Press, 35/25kg

Cal Row

1 minute rest between rounds

 

Score is total reps each round as well as total. Just keep counting the whole way through he round.


 

 

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WOD: Friday the 26th June 2015

Thursday, June 25th, 2015

CrossFit Class

Warm up

15-12-9 of:

Push ups

Side plank rotation from side to side

Band pull a parts

Sit ups

 

Strength

Press 3-3-3

*Heavier than last weeks 5s if possible.

 

Conditioning

5 rounds for time of:

15 t2b

20 wall balls

25 KBS 24/16kg

 


Comp group

Conditioning

Tabata:

Deadlift, 85/60kg

Pull up

Front Squat, 60/40kg

Double-Under

 

Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station.

 

Weightlifting

Clean & Jerk

2×2 at 80%

2×1 at 85%

1×1 at 90%

2×1 at 85%

2×2 at 80%

 

Strength/Gymnastics Accessory

4  Supersets of:?

15 Barbell Bicep Curls + max unbroken C2B Pull ups – you choose the weight for the curls?

-Rest 1 minute?

15 Skull crushers + max unbroken  Strict HSPU?Rest 1 minute

*Scale HSPU if you can’t get at least 5 reps.


 

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WOD: Thursday the 25th June 2015

Wednesday, June 24th, 2015

CrossFit Class

Warm up

Skill work as group with a bar

 

Weightlifting

Take as long as needed to build to a max of the following complex:

 

1x Hang Snatch high pull

1x Hang power snatch

1x Hang snatch

*This is all for today. Be sure to get in good working sets. Talk to a coach, get your technique dialed in.


Comp group

Rest day. If you are feeling great, do yesterdays gymnastic skill work

A) 7×1 weighted strict muscle up

B) accumulate 1min L sit on parallettes

C) 35 strict c2b pull ups

D) 30m HS walk for quality


Orders for these bad boys goes in Thursday morning 9am. If you want your own box or boxes let me know ASAP please so I can order enough. 

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WOD: Wednesday the 24th June 2015

Tuesday, June 23rd, 2015

CrossFit Class

Warm up

EMOM for 10min

Odd- 12 KBS

Even- 6 t2b

*During rest time, stretch and mobilise your calfs

 

Conditioning

3 rounds for time of:

800m run

30 sit ups

30 deadlifts 70/50kg

30 burpees

 


Comp group

Barbell Conditioning

A. 7min AMRAP of Strict Press:

20 reps at 40/30

20 reps at 50/35

AMRAP at 60/40

 

3 min Rest

 

B. 7min AMRAP of Front Rack Step Out Lunges:

20 reps at 50/35

20 reps at 60/40

AMRAP at 70/45

 

3 min Rest

 

C. 7min AMRAP of Push Press:

20 reps at 60/40

20 reps at 70/45

AMRAP at 85/60

 

*Do the above AMRAPs going 1min on, 1min off.

 

Conditioning

12-9-6:

Front Squats, 85/60kg

Bar Muscle ups

*Scale bar muscle up with band if needed.

 

Gymnastics Conditioning

If you have time for it and you are feeling good check it out and get it done. Main focus is on the work above. Maybe do the extra work tomorrow?

 


 

 

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WOD: Tuesday the 23rd June 2015

Monday, June 22nd, 2015

CrossFit Class

Warm up

4 rounds of:

80 single skips

20 double unders

 

Then build to a tough but not a max power clean and push jerk in 6min.

 

Conditioning

“Grace”

30 clean and jerks 60/40kg

*Any style c&j

Compare to last time  Here

 

Strength

Weighted pull ups

3-3-3-3-3-3-3

*If you don’t have weighted do bw. If you don’t have bw, use the hardest scale as possible.

 


Comp group

Weightlifting

5min EMOM of:

5 T&G Snatches

*Same weight across. You choose the weight. Full snatch.

 

Strength

10min EMOM of:

2 Back Squats

*Same weight across. You choose the weight.

 

Conditioning

5 Rft of:

15 TTB

20 Cal Row

25 WB 

WOD: Monday the 22nd June 2015

Sunday, June 21st, 2015

CrossFit Class

Warm up

Row/run/bike 5min

3 sets of:

10 pass throughs

10 OHS

10 lunges with external rotation hip and knee

:20 dead hang on bar

 

Strength

A) Overhead squats 6-6-6

B) Front squats 4-4-4

C) Back squats 2-2-2

*Between each set do 10 push ups (quality reps).

*Each set gets heavier. No dropping weight back. E.g. last ohs at 60kg then first set of front squats at 70kg etc.

 


Comp group

Conditioning

“Grace”

30 Clean and Jerks 60/40kg

 

Strength

5 Complexes of:

5 Push Presses

5 Front Squat

5 Thrusters

Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.

 

Strength

work up to a 5 rep heavy Dead Lift

WOD: Saturday the 20th June 2015

Friday, June 19th, 2015

CrossFit Class

Team WOD

In a team of 3

30min AMRAP of:

20 power cleans 60/40kg

300m farmer carry 32/24kg

400m run

*One athlete working at a time.


Comp group

 

If you are feeling beat up, just do the conditioning. Skip the snatches.

 

Weightlifting

5min EMOM of:

5 t&g snatches

*Full snatch

 

Conditioning

“Helton”

3 RFT:

800m Run

30 DB Squat Cleans, 20/15kg

30 Burpees


Just incase you didn’t see this lol…… Click to visit the online store to order some new MSD swag. The store will always be there and we will update with new designs from time to time. 

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WOD: Friday the 19th June 2015

Thursday, June 18th, 2015

CrossFit Class

Warm up

EMOM for 10min

Odd- 10 wall balls

Even- 5 strict pull ups

*Perfect quality of movement here..

 

Strength

Back squat 5-5-5

*Start heavier than last weeks 3×5 and build to a top set of 5 if feeling it.

 

Conditioning

“Fran”

21-15-9 of:

Thrusters 42.5/30kg

Pull ups

Compare to last time HERE


Comp group

Weightlifting

7min EMOM of:

Snatch 1 rep at 85%

 

Strength

A) 3×2 Front Squats

 

B) 5×1 Snatch Grip Push Press – from behind the neck

 

Conditioning

“Harley Love”

6 Rounds:

13 Thrusters 52.5/35kg

14 CTB Pull-Ups


You guys are going to blow your minds….. Check out the new CFMSD gear. We have created an online store where you can purchase what you want, in so many colour options and when you want. No more having to wait to the next order. Just order as you wish. We will keep changing and adding new designs. The store will go live in the next few days. There will also be singlets and tanks. This is just the begining. 

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WOD: Thursday the 18th June 2015

Wednesday, June 17th, 2015

CrossFit Class

Warm up

Take a 20/15kg plate for a jog around the block. Then practice your DU and set up scaling options for ring dips. We will stager starts so we can get everyone through in time.

 

Conditioning

For time:

Row 1km

Run 2km

300 double unders

40 ring dips


Comp group

Rest day!!! YAY….


Naked Co Whey protein back in stock. $63 per bag. Get your recovery game started with a good post workout protein to help your muscle repair after the hard work you put it through….. 

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WOD: Wednesday the 17th June 2015

Tuesday, June 16th, 2015

CrossFit Class

Warm up

2 sets of:

21 walking lunges (hands overhead)

15 band good mornings

9 strict toe 2 bar

 

Strength

Deadlift 5rm

*Add weight from last week if possible. Otherwise, drop the load back. Hit sets at 80 and 90% of working weight.

 

Conditioning

3 rounds for time of:

75 air squats

50 sit ups

25 KBS 32/24kg

 


Comp group

Strength

Overhead squats 6-6-6

 

Barbell Conditioning

Teams of 3:

A. 7min AMRAP of Thrusters:

50 reps at 40/30

50 reps at 50/35

AMRAP at 60/40

 

3 min Rest

 

B. 7min AMRAP of Hang Power Clean:

50 reps at 60/40

50 reps at 70/47.5

AMRAP at 85/60

 

3 min Rest

 

C. 7min AMRAP of Dead Lift:

50 reps at 80/60

50 reps at 100/70

AMRAP at 120/85

*If you don’t have a team of 3 go in 2s and do 40/40/ME. If you are solo, go 20/20/ME with 1min on, 1min off.

 

Conditioning

6min AMRAP of:

12 Power Snatch, 40/30

12 Wall Ball

12 Row for Cals


This is Tegan. She has been going hard as fuck since she started training with us. She has even put her name on the board 2 times already. She trains at 5:30am. Keep going hard dude…. 

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WOD: Tuesday the 16th June 2015

Monday, June 15th, 2015

CrossFit Class

Warm up

5 sets of:

9 air squats

7 KBS

5 push ups

3 hang power cleans

*Build to a moderate-tough HPC to get you ready for the WOD.

 

Conditioning

Every 2min for 10 sets total complete the following:

6 hang power cleans 60/40kg

12 burpees

*Score will be fastest and slowest times. 


Comp group

Conditioning

A) “Strict Nicole”

AMRAP 20 of:

400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m

 

-Rest 5-10min

 

B) 10 Rounds of:

10 Hang Power Cleans, 70/47.5kg

10 Cal Assault Bike

Rest 1 minute between rounds.


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WOD: Monday the 15th June 2015

Sunday, June 14th, 2015

Reminder that we are having a FREE Trial Monday night at 5:30pm. Please bring along your freinds and family so they can become a part of our amazing community and start having fun while getting fit. 

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CrossFit Class

Warm up

4 sets of:

:15 ring support hold

:15 nose and toes hold

2 turkish get ups (alternating)

 

Strength

Press 5-5-5

*Start at last weeks 3×5 and build to a max 5 for the day.

 

Conditioning

“Strict Nicole”

20min AMRAP of:

400m run

ME UB Strict pull ups

*Score is total rounds + total reps completed. Scale if needed to a band that allows 5-8 tough reps.


Comp group

The programming will be coming from this website http://competitorstraining.com. Because we are following 1 weeks behind and the programing for classes is done earlier I’ll no longer be able to make the videos and post up the weekly training. Just look on this website to see what you are doing in advance if you wish. 

Always check the MSD page to see what you are doing as I may change it from time to time to suit the group or just throw something in that I want you guys to get done. 

Weightlifting/Gymnastics Conditioning

A) With a 16 minute running clock:

14min EMOM of:

Odd: Power Snatch + Hang Snatch + Snatch

Even: 5-10m HS walk

Then in remaining time establish a 5RM Front Squat.

 

B) With a 16 minute running clock:

14min EMOM of:

Odd: 3 T&G Power Cleans + 3 Front Squats

Even: 3 Muscle ups

Then In remaining time Establish a 5RM Front Squat.

 

Conditioning

3 Rounds for Time:

75 Double Unders

50 Air Squats

25 Calorie Row



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WOD: Saturday the 13th June 2015

Friday, June 12th, 2015

CrossFit Class

Team WOD

In teams of 3 with one athlete working at a time complete the following:

Row 10km

*1 athlete must be holding the top of a deadlift. For as long as the deadlift is held, the rower can keep rowing. Once the bar hits the floor, they must stop.  The other gets to rest.

120/85kg


Comp group

Weightlifting

Snatch

EMOM for 9min

Min 1,2,3: 2 Hang Squat Snatches

Min 4,5,6: 2 Low Hang Squat Snatches

Min 7,8,9: 2 Hang Squat Snatches

 

Conditioning

A) In a 10 Minute Window:

1 Mile Run + Max reps of Clean and Jerks 60/40kg

 

-Rest 3:00

 

B) In a 7 Minute Window:

800m Run + Max reps of Snatch 50/35kg

 

-Rest 3:00

 

C) In a 4 Minute Window:

400m Run, Max reps of Thrusters 40/30kg


New shirts, singlets and hoodies to come. Will be taking orders next week once we have all art work finished. 

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WOD: Friday the 12th June 2015

Thursday, June 11th, 2015

CrossFit Class

Warm up

Dynamic upper body and lower body work. Arm swings, leg swings etc..

4 sets of:

3 tempo strict pull ups

*Hang :3, fast up, then :3 lower

5 tempo push ups

*:3 lower, fast up, hold top for :5

Conditioning

“Cindy”

20min AMRAP of:

5 pull ups

10 push ups

15 air squats

*Perfect reps. No worming the push ups!
Compare to last time HERE


Comp group

 

We are going to start doing the programming from competitors training. This is a well thought out program from Ben Bergeron who is the owner of CrossFit New England and is a CrossFit level 1 trainer.

I’m going to be following this program myself so we can talk about it together.

You guys will follow 1 weeks behind and I’ll be a few days ahead so I’ll be able to tell you how each WOD tastes so you can best attack it.

I’ll post the training from their website to our website and I’ll even make some slight adjustments as I feel needed to suit the group.

If you have any questions about this, please don’t hesitate to talk to me.

 

Weightlifting

10×2 Halting Clean Pull, climbing

*Pause at the knee for :2 before finishing the second pull. Finish hard and vertical.

 

Strength

20RM Benchmark

20RM Push Press

*Not jerk

 

Conditioning

4 RFT:

21 Pull ups

15m HS Walk

9 Deadlifts, 115/80kg

*Scale HS walk distance or do shoulder taps. 


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WOD: Thursday the 11th June 201

Wednesday, June 10th, 2015

CrossFit Class

Warm up

Try get in early to row 5min then get some double under practice work in please.

Then…

3 rounds of:

10 push press wall balls

10 barbell rows

10 band pull a parts

10 pas throughs

Strength

Press 3×5

*Add weight from last week

Conditioning

For time:

Run 1km

100 double unders

Run 800m

80 double unders

Run 625m

60 double unders

Run 400m

40 double unders

Run 200m

20 double unders


Comp group

Conditioning

For time:

Run 1km

Row 1km

Run 800m

Row 800m

Run 625m

Row 625m

Run 400m

Row 400m

Run 200m

Row 200m



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WOD: Wednesday the 10th June 2015

Tuesday, June 9th, 2015

CrossFit Class

Warm up

EMOM for 6min

5 wall squats + 5 push ups + 1 broad jump

Strength

Back squats 3×5

*Add weight from last week

Conditioning

5 rounds for time of:

15 box jumps 24/20”

10 t2b

5 wall climbs


Comp group

Weightlifting

5 sets of the following:

1x Snatch balance

3x OHS

*Start heavy and get heavier but keep these perfect.  

 

Conditioning

“Amanda”

9-7-5 of:

Muscle ups

Squat snatch 60/40kg

 

-Rest 5:00

 

100 double unders

100 cal row

100 double unders


Thank you to all those who have supported me to achieve this. 

Also, Lucy will be getting one of these also. Well done mate. Well deserved buddy….. 

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