CrossFit 42 South

Archive for August, 2015

Tuesday the 01/09/2015

Monday, August 31st, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

15 banded good mornings

5 single leg RDL (each side)

Strength

Deadlift (5×5)

Pick a weight that is heavy but manageable for all sets to be the same weight. Think 80-90% of your 5rm.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

20 ground to overhead with plate 20/15kg

20 OH plate lunges (forward step)

:20 plank hold

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Monday the 31/08/2015

Sunday, August 30th, 2015

CrossFit MSD – CrossFit

Weekly training can be viewed https://youtu.be/hwTwE1w3FNw

Enjoy the week guys….. Any questions, please don’t hesitate to ask.

Warm-up

(No Measure)

EMOM for 9min

1st- 10-15 goblet squats

2nd- Run 100m

3rd- :25 each side deep lunge

Strength

Front Squat (Build to a 1rm)

Hit the heaviest single as possible. You’ll have a 20min window

Metcon

Metcon (Time)

For time:

2 rounds of:

12 front squats @ 50% of 1rm

12 burpees over the bar (lateral)

-rest 1min

2 rounds of:

8 front squats

8 burpees over the bar

-rest 1min

2 rounds of:

6 front squats

6 burpees over the bar

*Score is total time including the rest breaks. Time ends after the last 6 burpees.

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Saturday the 29/08/2015

Friday, August 28th, 2015

CrossFit MSD – CrossFit

We will need to stagger our starts on this WOD. We will get those who are ready first to start then when a rower frees up, jump on and go for it.

Warm-up

(No Measure)

400m run

3x 10 leg swings forward

3x 10 leg swings lateral

3x 10 pass throughs

400m run

then build QUICKLY to a heavy-ish 5 rep thrusters.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

#CrossFitMSD Swag. Get yours by heading

Friday the 28/08/2015

Thursday, August 27th, 2015

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/conditioning

A1: Shoulder Press (5-5-5-5-5-5)

A2: Sit-ups (20 reps)

A3: Turkish Get Up (6×3 each side, building)

start on non preferred side. 3 reps on one side then switch.

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Thursday the 27/08/2015

Wednesday, August 26th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

4 sets of:

5 deadlifts

4 clean high pull

3 power clean

200m run

-Rest 1min between sets.

*This is a warm up but you can build in weight to something moderate-heavy. This will be done as a group to help you work on your technique.

black and blue (Time)

5RFT:

10 Power Cleans, 60/40kg

10 Burpees

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Wednesday the 26/08/2015

Tuesday, August 25th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

4 sets of:

5 dead hang to active (:3 pause in each position)

10 banded good mornings

20 double unders

Strength

Barbell row (supinated grip) (5xME UB at last weeks heaviest 7)

Perfect reps like last week. Score is best UB set. Note the all sets in comments.

Metcon

Metcon (No Measure)

EMOM for 15min

1st- 15 KB swings 32/24kg

2nd- 20 jumping lunges

3rd- 50 double unders

No measure on this WOD. You pick the weight on the KB. Just have to get all the work done in the minute. Scale as needed.

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5 reasons why you should lift weights (note: Ladies won’t bulk up)

Tuesday, August 25th, 2015

This is going to be a very quick and short post on why you should be lifting weights.

 

1- People who use weight training as a part of their program are going to be able to more burn calories and fat while you sleep. Sounds simple, but those who look fit and athletic are generally those who lift weights and this is what keeps them looking leaner. So go pick up a barbell and speed up your metabolism.

*Note that ladies won’t get “bulky”. You may gain a few kilos to start because your body is using muscles you haven’t used before but this is going to allow you to burn more fat and get in better shape and keep that body you have worked hard for. Your whole body will change so don’t get caught up with the scales.

 

2- Lifting weights will improve your sleep quality. This will have positive effects on your bodies ability to build muscle, burn fat, have more energy on a day to day basis and just feel all-round amazing each day. And lets be honest, who doesn’t like a good nights sleep?

 

3- Lifting weights will build your bone density. Studies show that those who lift are going to have stronger bones as they age. This will decrease your risk to fracture when you have a fall. You could even say that lifting weights will help you age better. Do you think a 70 year old who can squat over their body weight will do as much damage if they had a fall compared to someone who isn’t even strong enough to stand up out of a chair with ease?

Lifting weights and being strong makes you harder to kill!

 

4- The right types of weight training will help you build functional range of motion and core stability which will help you be more durable and injury free. You’ll achieve a better quality of life and will be able to continue to do all the things that you enjoy to do on a daily basis.

Yes, you are going to be “sore” from training but this soreness is good. It means that you are earning your fitness. I’d personally rather have muscle soreness than not being strong and functional enough to fight against a zombie apocalypse.

 

5- Strength training will have a massive effect on your self-confidence. Fitter and stronger people are generally more confident. Confidence is sexy and will help you on a daily basis. It will help you make new friends, excel at work, be more fun and you’ll personally feel better about yourself. You’ll also be able to keep stress at bay from picking up heavy objects.

 

So, what type of training should you be doing? Start with full range of motion squatting, deadlifting, pressing, heavy rows and pull ups and push ups.

If you have any questions, don’t hesitate to ask.

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Tuesday the 25/08/2015

Monday, August 24th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Complete 50 band pull a parts then…

Grab a partner and while one jogs 100m, the other will AMRAP push ups x 2 sets

Same as above but switch push ups for strict pull ups x 2 sets

Metcon

Metcon (AMRAP – Reps)

Every 3min for 6 sets complete:

400m run

AMRAP t2b (first 3 sets)

AMRAP burpee box jumps 24/20″ (second 3 sets)

*Score is total reps completed combined.

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Monday the 24/08/2015

Sunday, August 23rd, 2015

CrossFit MSD – CrossFit

Weekly training can be viewed https://youtu.be/8w389nJvlyc

Enjoy the week guys….. Any questions, please don’t hesitate to ask.

Warm-up

(No Measure)

EMOM for 9min

1st- 15 air squats

2nd- 30 skips + 30 DU

3rd- :20 each side deep lunge

Strength

Front Squat (3-3-3-3-3)

try start at last weeks 5rm and build each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

15 KB goblet squats 32/24kg

50 double unders

  

Saturday the 22/08/2015

Friday, August 21st, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

10 ground to overhead with weight plate

10 russian twists

10 band good mornings

200m run

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
125/85kg

24/20″

Facebook Post

Friday the 21/08/2015

Thursday, August 20th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets as a group of:

:30 deep lunge each side + ankle mobility

5 snatch grip push press

5 OHS

:20 sec hold in bottom of squat

5 snatch balance
Build in weight to something MODERATE before moving into working sets.

Weightlifting

Snatch Balance (3-3-3-3-3)

Really focus on dropping under the bar fast.

Metcon

Metcon (Time)

For time:

60 cal row

50 jumping lunges

40 OHS 40/30kg

Unexpectedkindness is themost powerful,least

Thursday the 20/08/2015

Wednesday, August 19th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

:30 each side shoulder external rotation

:30 each side banded OH lat stretch

Then power cleans building to working weight as a group

Weightlifting/Conditioning

Start sets heavy-isn and build. Record each row time and heaviest PC.

A1: Power Clean (5-5-5-5-5-5)

Build each set. No rest from PC to row.

A2: Metcon (6 Rounds for time)

6x 12 cal row (HARD as possible)
Rest 2-3min after a completed set before going again.

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Wednesday the 19/08/2015

Tuesday, August 18th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Grab a partner and you jog 200m while the other AMRAPs single skips. x2 rounds

Then one person completes 25 banded good mornings while the other AMRAPs strict chin ups

Metcon

Metcon (Time)

3 RFT of:

800m run

15 KBS 32/24kg

30 burpee box jump on and over 24/20″
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A letter/testimonial by Leanne Stokes (CrossFit MSD member)

Tuesday, August 18th, 2015

Dear Mason
It has been almost 12 months since I walked into your box with unknown expectations, and during that time have now found myself willingly attending at least 5 days a week unless I am out of the state, even then, if I have been away on extended holidays I have managed to find a Crossfit box and worked out with them. Globally every box has the same vibe, it’s so awesome.
I once spoke with you and you asked me what my goals were… and I still really don’t know, but I did really want to learn to do kipping or strict pullups, deadlift 100kg, do a wall climb or handstand pushups do more than 1 Toes to bar in 12 minutes ?, not really, but that’s because I couldn’t do them. I amaze myself as to how excited I get on actually achieving these movements, though my kips are still not pretty.
Generally I have a gym membership and use it for 3 months before I go on holidays to get into some sort of shape, which was my original reason for turning up in August 2015 as I was going on holidays in January, so after this time, what was my goal?
I still don’t have any set goals (but hope to run in the Burnie 10). as it has now become part of my day, rain snow or shine and whilst I find the WODs and lifting challenging, I do not find anything I really dislike except perhaps kettlebell swings.
I find myself some days at work wondering why I am doing this as my legs and shoulders hurt and it’s an effort to move and I think there is no way I could possibly workout tomorrow, but the alarm goes off, I get up and rock on in for another morning of exercise, and so it repeats. Your words are “just get used to it”. Well I still haven’t but some days are better than others and I so don’t want to say, “I’m too old for this”.
I have thoroughly enjoyed these 12 months and have met some wonderful people, I love the inclusion and the comradery from all who attend; from those who are beginners to experienced competitors of all ages. And how encouraging they are even when you are the last to finish, or pressing a 15kg bar over your head.
I would like to thank you for your assistance, advice and coaching over the last 12 months and I am looking forward to what I will be achieving in the next 12 months, perhaps wacky Wednesday to go along with Happy Tuesday!!
I would also like to congratulate you on your professionalism and enthusiasm you bring to your business

Kind Regards
Leanne Stokes

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Tuesday the 18/08/2015

Monday, August 17th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

4 sets of:

:15-:20 active hold

:15-:20 hollow hold

10 band pull a parts

20 double unders

Strength

Barbell row (supinated grip) (7-7-7-7-7-7)

Keep back in extension throughout the entire set. A little movement is okay just no hitching or jerking style reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

15 t2b

5 burpees

15 c2b pull ups

5 burpees

Monday the 17/08/2015

Sunday, August 16th, 2015

CrossFit MSD – CrossFit

Weekly training video https://youtu.be/X5Mmh5U0Ns8

Warm-up

3 rounds squat, push, strict pull (No Measure)

Here early? Row 1km

Then 3 rounds of:

15 air squats

10 push ups

5 strict pull ups

Strength

A: Front Squat (5rm)

Build to a max 5rm in 12min

B: Back Squat (Max UB reps @ 85% of A)

Go deep on this. Grind out every rep you can.

Finisher

ME UB Wall balls (AMRAP – Reps)

Max rep unbroken wall balls 9/7kg
1 attempt to establish the biggest UB set of wall balls. If you don’t get to 50, make up the remaining reps. Scale weight/height if needed.

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Saturday the 15/08/2015

Friday, August 14th, 2015


CrossFit MSD – CrossFit

Warm-up

(No Measure)

Get in early to get a good general warm up. Row, bike, leg swings, dynamic stretching etc.

4 round as a group of:

3 hang clean high pull

3 scarecrow power clean

3 power cleans

3 push press

3 push jerks

50 single skips

10 band good mornings

*Build in weight if you can.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
70/47.5kg

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Friday the 14/08/2015

Thursday, August 13th, 2015


CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

5 snatch high pull

4 muscle snatch

3 power snatch

2 hang power snatch

75 single skips
Build in weight to something MODERATE before moving into weightlifting work.

Weightlifting

power snatch + hang power snatch (15min to find a max of the complex)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Finisher

ME UB Kettlebell Swings (AMRAP – Reps)

Max rep UB Kettlebells swings 24/16kg

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Thursday the 13/08/2015

Wednesday, August 12th, 2015


CrossFit MSD – CrossFit

Warm-up

(No Measure)

4 rounds of:

:30 handstand hold (kick up to wall)

4 turkish get ups alternating

70 single skips + 30 double under

Strength

Shoulder Press (8-8-8-8-8)

Build each set. All reps must be UB.

Metcon

Metcon (Time)

3 rounds for time of:

400m run

21 burpees

NOTALL WHO WANDERARE LOST

Wednesday the 12/08/2015

Tuesday, August 11th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

10 barbell rows (hold on chest :10 on 5th and 10th rep)

10 KBS

10 knee raises

5 deadlifts (building in weight to first working set)

Strength

Alternate between A1 and A2 with no rest. Allow 2-3min Rest after A2 before starting a new set.

A1: Deadlift (3-3-3-3-3)

Start at last weeks 5rm and build…

A2: strict pull up (5x ME UB reps)

Use a band if needed. If you have 5+ strict don’t use a band. Otherwise, scale to get 5+ reps each set.

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