CrossFit 42 South

Archive for July, 2015

WOD: Saturday the 1st August 2015

Friday, July 31st, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

20-15-10-5 of:

Banded good mornings

3-5 deadlifts (building in weight)

Strength

Deadlift (5rm)

10min to build to the heaviest 5rm for the day. Go for it if feeling good but this is more of a prep into the metcon.

Metcon

Deadlifts/WB/5rft (Time)

5 rounds for time of:

10 deadlifts 100/70kg

20 wall balls 7/7kg

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Friday 31/07/2015

Thursday, July 30th, 2015

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

5 strict toes 2 bar

10 banded pull a parts

100 single skips
Hold the pull a part for :3 and focus on activating scaps

Skill

broad jump (1-1-1-1-1-1-1)

With feet next to each other you’ll jump as far forward as possible. Goal is the maximum distance traveled on the jump.
7 attempts to establish your furthest jump. Measure in cm.

Gymnastics

A: Toes-To-Bar (3x ME UB t2b)

Rest 1min between sets. Scale to close to bar, knees to chest or knee up. Score is best UB set. write your total in the notes

Metcon

A: 2min burpees (AMRAP – Reps)

2min AMRAP burpees
Rest 1min

B: 2:30min burpees (AMRAP – Reps)

2:30min AMRAP Burpees
rest 1min

C: 3min burpees (AMRAP – Reps)

3min AMRAP of burpees

Thursday 30/07/2015

Wednesday, July 29th, 2015

Announcements

CFMSD is needing you to fill in a new waiver form online (check email). If you did not receive this, let us know.

CrossFit MSD – CrossFit

Warm-up

50m inch worm (No Measure)

50m inch worms for quality. No push ups, walk hands out as far as possible.

Strength

A: Barbell Row (5×10)

Same weight across. Quality reps over the weight.

B: Shoulder Press (5x ME UB @ 90% of 5rm)

Refer to Monday 6th July for 5rm. If you don’t have one, just make it up…

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WOD: Wednesday the 29th July 2015

Tuesday, July 28th, 2015

Announcements

CFMSD is needing you to fill in a new waiver form online (check email). If you did not receive this, let us know.

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Here early? Run the block then stretch out your calfs

Practice DU for 6min. If you got DU give yourself 3x ME UB efforts

Then grab a barbell and we will work together as a group on the OHS

Strength

Overhead Squat (5-5-5-5-5)

Use racks. Build each set. Get comfortable being uncomfortable in the hole.

Finisher

30 cal row (Time)

Row 30 cals for time
Like last week. Can you beat your time?

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WOD: Tuesday the 28th July 2015

Monday, July 27th, 2015

So our first full day using Wodify was a success. Still a few things we all need to get used to (myself included) but we all did a great job. Well done crew.

Here is a video that will quickly explain to you how you can record your past workout history e.g. back squat 1rm, CrossFit total, Fran time, 1km row etc. The more you can fill Wodify up with, the better.


Weightlifting
Power Clean (3-3-3-3-3)
Not touch and go. Building each set to a max 3 for the day
Metcon
12min AMRAP of:
9 box jumps 24/20″
15 OH plate lunges 20/15kg
21 sit ups
Log into Wodify for more info and to post result.

WOD: Monday the 27th July 2015

Sunday, July 26th, 2015

Wodify is up and running. If you haven’t checked your email and filled in a new waiver and set up your profile please do so ASAP. If you did not get my email, let me know so I can adjust the email I have on file….

Strength

back squat 7-7-7

Metcon

12-10-8-6-4-2 of pull ups
20-18-16-14-12-10 of burpees

For full details on the workout please view via Wodify. All workouts will be viewable at 6pm the night before.


WOD: Saturday the 25th July 2015

Friday, July 24th, 2015
This workout can be logged via your Wodify apps. We had a few people log scores in the Friday arvo classes. All workouts will be posted and logged from Monday onwards. Lets get around it guys… Please be sure to check Wodify for news and events etc… We are going to try make Wodify the place for all CFMSD info in regards to WODs, events, news etc…
Will also have comp group programming able to log as well…..

Warm up

21-15-9 of:
banded good mornings
100 single skips
:30 calf stretch each side

Metcon (time)

3 rounds for time of:
800m run
21 KBS 24/16kg
21 burpees
15 KBS
15 burpees
9 KBS
9 burpees
*Scale option for this big long WOD will be running 625m and doing 15-10-5 at your weight of choice.

WOD: Friday the 24th July 2015

Thursday, July 23rd, 2015

CrossFit Class

Warm up

3 rounds of:

200m run

15 air squats

4 turkish get ups alternating

 

Conditioning

6 rounds for time of:

10 front rack forward lunges alternating (you choose weight)

15 sit ups

*Heavy as you can go on lunges with good form but must remain UB.


Comp group

Weightlifting

15min EMOM of:

1 clean and jerk @ 85%

 

Strength

Work up to a heavy complex of:

1 Push Press + 1 Push Jerk + 1 Split Jerk

 

Gymnastics Conditioning

10min EMOM of:

2-4 unbroken Muscle ups

 

Conditioning

“Bad Attitude”

With a 15 minute running clock:

Every 3 minutes complete:

200m Row + AMRAP Squat Clean to Overhead at 155/105 in remaining time.

Your score is the total number of cleans you complete in each of the five 3-minute rounds.


 

CrossFit MSD is getting Wodify… You will be sent an email which will allow you to log into your account. Once you do, please update your info (d.o.b. postal address etc). Also, upload a pic of yourself where your face is visible. You will need to fill out another waiver that you have been sent also…
We will teach you how to use this app at the box. We are aiming to go live Monday with the first WOD programmed then….

We will go on and on about this over the next few weeks till everyone is up to speed but come Monday, You’ll be checking in via Wodify at the box or your app and logging your scores and we will help you out.

Unknown


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WOD: Thursday the 23rd July 2015

Wednesday, July 22nd, 2015

CrossFit Class

Warm up/skill

Row 500m

Run 400m

200 single skips

 

4 sets of:

ME nose and toes handstand hold

 

Strength

Strict weight pull ups

5-5-3-3-1-1

*If you don’t have weighted but have a handful of strict, goal is to complete 18 reps in as little time as possible. Scale with bands if needed.

 

Conditioning
12min AMRAP of:

12 push press 50/35kg

12 pull ups


 

Comp group

Rest/Recovery day or catch up day. Train today if you aren’t training Saturday.


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WOD: Wednesday the 22nd July 2015

Tuesday, July 21st, 2015

Just wanting to reminder those who want to save money and pay upfront with their memberships that you’ll save 15% on 6months and 20% on 12 months. We have had a number of people take advantage of this and just want everyone to know they are entitled to this discount too.


 

CrossFit Class

Warm upWarm up as a group with a barbell 

Weightlifting

Hang snatch

5-5-5-5-5

*If you are unable to full snatch, you’ll power then ride it down as low as possible.

 

Finisher

30 cal row AFAP


Comp group

Strength“The Other Total”A. 1RM Clean

B. 1RM Bench

C. 1RM OHS

 

Conditioning

“Zues”

3 RFT:

30 Wall ball shots, 20 pound ball

30 Sumo deadlift high-pull, 75/55

30 Box jumps, 20? box

30 Push press, 75/55

30 calorie Row

30 Push-ups

10 Body weight Back squats


Pretty excited to see some new ways they will be getting wet this year

https://www.youtube.com/watch?v=tIZvJALdmjs (more…)

WOD: Tuesday the 21st July 2015

Monday, July 20th, 2015

CrossFit Class

Warm up

3 sets of:

10 russian KBS

10m each way banded lateral walks

:45 plank hold (SQUEEZE tight)

 

Conditioning

Deadlifts

10-8-6-4-2

*Build each set; refer to the 10-7-5-3 we did a few weeks back and make sets heavier.

 

Conditioning

6 sets of:

1min ME double unders

1min rest

*During rest, accumulate :40 plank hold. So it’s not really rest ;


 

Comp group

Weightlifting
15min EMOM

1x Clean and jerk @ 85%

 

Strength
A. 5×2 Push Press – first rep is from back rack, second rep is from front rack
B. 2×20 Strict DB Press

 

Gymnastics Conditioning
25 bar muscle ups for quality.

*Try do in as big UB sets as possible.

Conditioning
5 Rounds:
15 CTB
25 Cal Row
50 DU
Rest 1:00 between rounds


 

https://www.youtube.com/watch?v=Uu7ZqjIzfvQ (more…)

WOD: Monday the 20th July 2015

Sunday, July 19th, 2015

CrossFit Class

Warm up

3 sets of:

10 lateral leg swings

10 deep lunge + external rotation

10 sit ups

10 pass throughs

 

Strength

Back squats

10-10-10

*Start at last weeks weight and build if possible. Go for it.

 

Conditioning

10min AMRAP of:

7 t2b

9 push ups

12 air squats

 

Go to recovery

2min each side hip extension

2min each side banded pec stretch


 

Comp group

Weightlifting

3X3 at 80%

2×2 at 85%

1×1 at 90%

2×2 at 85%

3×3 at 80%

 

Snatch Accessory Work

3×4 Snatch Pulls at 90% of 1RM Snatch

3×3 Snatch Pulls at 95% of 1RM Snatch

3×3 Snatch Pulls at 100% of 1RM Snatch

3×1 Snatch Pulls at 105% of 1RM Snatch

 

Strength

3×5 jumping back squats @ 50%

 

Conditioning

“Hang Squat Snatch Biathalon”

400m Run

21 Hang Squat Snatches 50/35kg

400m Run

18 Hang Squat Snatches 50/35kg

400m Run

15 Hang Squat Snatches 50/35kg

*200m Run Penalty if bar drops

 


 

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WOD: Saturday the 18th July 2015

Friday, July 17th, 2015

CrossFit Class

Partner WOD

25min AMRAP of:

20 c2b pull ups

30 wall balls

40 burpees

*One athlete working at a time.


Comp group

Conditioning3 RFT:800m Run

21 KBS, 2-pood/1.5-pood

21 Buprees

15 KBS

15 Burpees

9 KBS

9 Burpees

 

Barbell Conditioning

5-4-3-2-1:

Power Clean, 90/65

Front Squat

 

Gymnastics Conditioning

For time:

10 Ring Muscle ups

20 Bar Muscle ups

30 C2B Pull up

40 Pull ups

Rest 1 minute between movements


WOD: Friday the 17th July 2015

Thursday, July 16th, 2015

CrossFit Class

Big strength session today. Come and get your pump on……

Strength

A) Press

3×5 @ 90% last weeks 5rm

 

B) Back squats

3×10 @ 110-115% of last weeks best 20rm

*Same weight across.

 

C) 3×10 barbell rows @ press weight

*Perfect form. Smooth and deliberate.

 


Comp group

Strength

Deadlifts 3×3

*Same weight across.

 

Gymnastics Conditioning

A. 3×3 Strict Deficit HSPU

B. 3×6 Kipping Deficit HSPU

C. 3×9 Strict HSPU

D. 3×12 Kipping HSPU

 

Conditioning

21-15-9

Clean and Jerk, 60/40

TTB

 

Barbell Conditioning

4 sets of:

8 UB Power Cleans

8 UB Front Squat

8 UB Jerks

-Rest 3min btw sets.

*You choose weight and build as needed. The prescribed weight is VERY heavy and I feel that you will get more from it this way.

 

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WOD: Thursday the 16th July 2015

Wednesday, July 15th, 2015

CrossFit Class

Warm up

Easy general warm up with a few short high intensity bursts to get a feel for moving at a fast pace today. Use the rower if possible. Will need to start on conditioning within the first 10min of class.

 

Conditioning

8 sets of:

2min ME row for meters

-Rest/walk 3min

 

Score is best and worst meters

 

Cool down

Easy jog around the block.

Finish with 3-5min hip extension stretch on each side.

 


Comp group

Rest day/catch up day/recovery day (if you are training Saturday)


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WOD: Wednesday the 15th July 2015

Tuesday, July 14th, 2015

CrossFit Class

Warm up

4x

10 cal row

5 inch worm + push ups

:20 side plank each side

 

Skill

Broad jumps

3-3-3-3-3

*3 consecutive jumps for max distance. BE CAREFUL ON FLOOR.

 

Conditioning

1.2km run (2 blocks)

100 air squats

80 sit ups

60 push ups

40 pull ups


Comp group

Weightlifting

Clean (any style)

A. Max reps in :10 at 102.5/70kg

B. Max reps in :20 at 92.5/65kg

C. Max reps in :30 at 85/60kg

D. Max reps in :40 at 70/47.5kg

-Rest 2 mins between each set.

*Goal is UB touch and go AFAP. Singles if needed.

 

Strength

3×3 Back Squat

 

Conditioning

For time:

1200m Run

100 Squats

80 Sit ups

60 push ups

40 Pull ups


Congrats to Kel, who got her first kipping pull ups the other day. Consitency pays off. Well done buddy!

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WOD: Tuesday the 14th July 2015

Monday, July 13th, 2015

CrossFit Class

Warm up

3 rounds of:

10 pass throughs

10 OHS (close grip as possible)

10 band pull a parts

 

Then we will hit some push jerks as a group before going heavy.

 

Strength

Push jerks

5-4-3-2-1

*Build weight each set. Focus on fast under the bar and quick lock outs.

 

Conditioning

3 rounds for time of:

100 double unders

15 shoulder to overhead 60/40kg


Comp group

If possible, try and split weightlifting and conditioning work into two parts. If you don’t have the time that’s fine. Just work fast through and get it done.

Weightlifting

A) 12min EMOM of:

Snatch

*Start around 75% and build to 90% within 5min, rest on the 6th min then repeat but starting heavier and goal is to finish as heavy as possible.

 

B) 3×3 Snatch Grip Dead at 100% of best snatch weight

*Pause :2 at top of knee

 

C) Work up to a 2rm Snatch grip Push Press from behind the neck.

*Start at 40% of best snatch and add 2.5-5kg. Build Fast!

 

Conditioning

A) 3 RFT:

21 Cal Row

15 Box Jumps, 24/20”

9 Power Snatch, 50/35kg

 

B) 2×1 min Assault bike, 3 min rest

2x:40 Assault bike, 2 min rest

2x:20 Assault bike, 1:20 rest

 

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WOD: Monday the 13th July 2015

Sunday, July 12th, 2015

CrossFit Class

Warm up

Grab a partner and you’ll AMRAP strict pull ups while they run 100m.

x5 sets each.

 

Then 50 band good mornings broken up however you wish before breaking into the EMOM.

 

Strength/Conditioning

EMOM for 15min

1st– 7 deadlifts T&G

2nd– 14 KBS 24/16kg

3rd– 7 burpees AFAP

*Building in weight on DL. Score is lightest – heaviest DL. You can’t miss rounds, scale if you must.

 


Comp group

Weightlifting

15min EMOM:

1 Clean and Jerk

*Building 2.5-5kg every minute. Every 5th minute back off the weight and build again.

 

Strength

Back squats 3×6

*Build if you want. Same across is also fine.

 

Conditioning?

Reverse “Hulk Hogan”

Every 2 minutes for 10 rounds (20 mins total)

7 Burpees

5 PC 85/60kg

3 Muscle ups

*If you miss rounds, keep going. Goal is to get all work completed.

WOD: Saturday the 11th July 2015

Saturday, July 11th, 2015

CrossFit Class

Warm up

Run 1.6km at a moderate pace

 

Weightlifting

Power cleans

3-3-3-3-3

 

Conditioning

21-15-9-15-21 of:

Box jumps 24/20”

KBS 24/16kg


Comp group

build to a heavy single snatch

build to a heavy double clean

build to a heavy triple front squat

 

Conditioning

"Severin"

50 strict pull ups

100 hand release push ups

5km run


So this is the end of the black out week. Be sure to check the website Sunday evening as normal for your weekly programming and the WODs will be posted the night before as normal….. It was a great week and most people showed up regardless. Monday we had one of the best attendance days in MSD history. Great work guys.  (more…)

WOD: Friday the 10th July 2015

Friday, July 10th, 2015

CrossFit Class

Warm up

Come in, get moving on a rower, skip, run, bike etc then get yourself under a barbell and squat.

Stretch out any tight stiff sore spots you may have while warming up to your first working weight.

 

Strength

Back squats

20-20-20

*Heavy, heavier, heaviest. As a guide, you could start first set at 50-60% of max and build from there. 


Comp group

Weightlifting

5min EMOM of:

10 UB hang power cleans

*Build in weight

 

Conditioning

"OHS-athalon"

100 OHS 42.5/30kg for time. 

*Every break 10 t2b


Searching #crossfitmsd and it's awesome to see cool photos from others using our hashtag. Want to see your pictures on the website? Be sure to #crossfitmsd as we can share it. 

Keep flying high Nikki, this time last year you couldn't link any muscle ups really. Keep going strong. 

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