CrossFit 42 South

Archive for August, 2015

5 tips to get lean

Tuesday, August 11th, 2015

Although it may not seem like it, summer is fast approaching. We only have 3 more weeks of winter left (YAY). With that said, it won’t be long till it’s beach season.

Here are 5 tips that will help you get lean leading into summer.

 

#1: Start eating a diet rich in protein. By doing this you’ll be fueling your muscles (which the more muscle you have, the more fat your body can burn). Also there are 10 essential amino acids that your body needs to be healthy and function 100%. These are essential because your body can’t make them so we get them by eating protein.

If you are unsure what to eat you can email me and I’ll help you out for free.

 

#2: When it comes to your training you need to start lifting heavy things. Lifting weights will help you build lean muscles, which will help you burn fat. You should focus your attention to bigger more functional lifts like squats, presses, deadlifts, cleans, etc. The leanest people are generally strong and they are strong because they lift weights.

* Ladies won’t get bulky I promise you (you simply will not train hard enough to look like the female bodybuilders and you won’t be taking testosterone hormones)

 

#3: HIIT (high intensity interval training) or CrossFit style workouts. We want to get your heart rate up but not just a boring long 30min cardio machine session. You’ll get results by doing short high intensity cardio sessions. We do this by using everything from lifting weights, moving our bodies, running, rowing, jumping etc. There are so many variations to how this can be done.

Research shows that doing 8-15min high intensity cardio sessions has a better impact on your ability to strip fat and get lean than just running for 30min. Also, running for that long is boring.

*Long cardio sessions may be boring, but they are also good for your general health but shouldn’t be done as your only means to getting fit and healthy. At CrossFit MSD we give you the right mix so you aren’t confused.

 

#4: Don’t stress. (Easier said then done I know but chill out a little)…

Stress sauses a lot of straight up nasty things to happen to your body. It increases certain hormones, which can halt fat loss and increase fat gain, it can make you sick and may make you feel like giving up completely.

It’s hard to eliminate personal stresses but you can stop stressing about your fitness goals. Just take it step-by-step, day-by-day. Stay true to the journey and stay the course. By getting in a good workout on the days you don’t feel like it will make you feel good about yourself.

 

#5: Drink lots and LOTS of water. Aim for 3-4 liters per day. The only fluids you should be drinking are water and some coffee and tea without sugar. Avoid juice, sodas etc. These are full of calories and will convert to fat straight away. By drinking lots of water you are keeping your body hydrated and functioning the way it should.

 

Take these 5 tips and put them into practice. The real secret is just staying consistent. If you have an average day, move on and get back to it the following day. Remember a river doesn’t cut through a rock because of it’s power but it’s persistence and consistency.

 

If you have any questions, please feel free to email me mason@crossfitmsd.com.au

 

Lastly if you would like to book a FREE trial class to see what CrossFit is all about click on this link to book a time that suits you. http://crossfitmsd.wodify.com/OnlineSalesPortal/ViewSchedule.aspx?LocationId=3265&IsMobile=False&OnlineMembershipId=32846

Tuesday the 11/08/2015

Monday, August 10th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

5 sets of:

5 Push ups (hold top for :10)

10 band pull a parts

20 double unders

Weightlifting

Push Jerk (3-3-3-3-3)

Focus is on getting under the bar quickly and not pressing it out.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

5 wall climbs

10 box jumps 30/24″

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Monday the 10/08/2015

Sunday, August 9th, 2015

CrossFit MSD – CrossFit

View the weekly training video https://youtu.be/u1MU1-BcaR8

Why do we want EVERYONE to watch these weekly videos?
We want to give YOU the athlete a heads up so you can spend extra time on certain skills prior to a workout, work on mobility, ask coaches questions etc. Be better prepared for your week. Not so you can pick and choose what days you want to train based on the days that don’t have burpees.
Most CrossFit gyms wouldn’t provide this service but we want to make you experience at MSD the best it can be and we love you all 🙂

Warm-up

(No Measure)

4 rounds of:

10 deep lunge + external rotation

:30 plank hold

10 air squats

Strength

Back Squat (3-3-3-3-3)

Heavier than last weeks 5s. Build each set.

Metcon

Metcon (Time)

30-20-10 of:

Jumping back squats 20/15kg

jumping lunges
Only need to jump high enough that we can see daylight under your feet and your body is in full extension.

Bob Kerrey

Saturday the 08/08/2015

Friday, August 7th, 2015

Announcements

I want everyone to get in the habit of checking into class either the night before or morning of the workout. This will help the coaches be better prepared for classes.
*If you sign in and don’t show 50 burpees.

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Get here early to row 1km or run 1km

Then grab a bar and as a group we will go over cleans, aiming to get you comfortable for the WOD. We will build to a moderate complex before starting.

Weightlifting

power clean + hang clean + clean (8min to find 1rm of the complex)

Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
24/20″

65/45kg

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Friday the 07/08/2015

Thursday, August 6th, 2015

Announcements

I want everyone to get in the habit of checking into class either the night before or morning of the workout. This will help the coaches be better prepared for classes.
*If you sign in and don’t show 50 burpees.

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

:30 side plank

50 single skips

:30 side plank

50 single skips

15 band good mornings

Strength

Deadlift (5-5-5)

Start moderate-heavy and build to heaviest 5rm for the day.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

8 deadlifts @ 50% of 5rm

16 sit ups

24 lateral jumps over the bar

IMG_7072

Thursday the 06/08/2015

Wednesday, August 5th, 2015

Announcements

I want everyone to get in the habit of checking into class either the night before or morning of the workout. This will help the coaches be better prepared for classes.
*If you sign in and don’t show 50 burpees.

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Get in early to row 1km

3 sets of:

10m inch worm

20m walking lunges

:30 hollow hold

Metcon

Metcon (7 Rounds for time)

7 round each for time of:

20 cal row

200m shuttle run (50m sections)

-Rest 2-3min between rounds.
GO HARD ON THIS ONE!!!

IMG_7331

Wednesday the 05/08/2015

Tuesday, August 4th, 2015

Announcements

I want everyone to get in the habit of checking into class either the night before or morning of the workout. This will help the coaches be better prepared for classes.
*If you sign in and don’t show 50 burpees.

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

5 hang snatch high pulls

5 muscle snatch

5 power snatch

5 OHS

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

Weightlifting

Power Snatch (3-3-3-3-3)

Touch and go. Build weight across each set.

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
35/25kg

IMG_7281

Tuesday the 04/08/2015

Monday, August 3rd, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Here early? Row 1km then practice double under for 3min.

4x

10 glute bridges

10 banded good mornings

10 russian KBS

Strength

Good Mornings (10-10-10)

Perfect form over the weight lifted.

Metcon

Metcon (Time)

4 rounds for time of:

30 jumping lunges

20 box jumps 24/20″

10 burpees

-rest 1min

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WOD: Monday the 03/08/2015

Sunday, August 2nd, 2015

Announcements

Doing a paleo bar order on Wednesday the 5th at 12pm. If you would like some boxes please let Maso know.

CrossFit MSD – CrossFit

To view the weekly training video click this link https://youtu.be/NXUI_lXukiw

Warm-up

(No Measure)

6 rounds of:

10m walking lunges + hip extension

:20 side plank (alternate sides per round)

10 sit ups

Strength

Back Squat (5-5-5)

heavier than last weeks 7s. Build each set.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
42.5/30kg

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