CrossFit 42 South

Archive for September, 2015

Thursday the 01/10/2015

Wednesday, September 30th, 2015

Announcements

Open box Friday 7am-8:30am. No classes rest of the day. Box will be closed.
Saturday as normal.

CrossFit MSD – CrossFit

This doco on Rich is going to be legit. Here is a trailer https://youtu.be/D1ze-f7jS2A

Warm-up

(No Measure)

ATTENTION…. Open box Friday morning 7-8:30am. No class just a chance to come in and do your own thing.

EMOM for 8min

odd- :20 side plank, each side

Even- :25 each side banded lat stretch

Then we will get the OHS action happening. This is your opportunity to get the OHS dialled in before starting the workout.

Metcon

Metcon (AMRAP – Reps)

20min AMRAP of:

15 OHS 20/15kg

10 burpees over the bar

-rest 1min

15 OHS 30/25kg

10 burpees over the bar

-rest 1min

15 OHS 40/30kg

10 burpees over the bar

-rest 1min

15 OHS 50/35kg

10 burpees over the bar

-rest 1min

15 OHS 60/40kg

ME burpees over the bar in remaining time

Score is total reps completed. Each section before a rest is 25 rep. You’ll be on 115 reps after the last set of OHS before the max effort set of burpees

Scale by load, for those who don’t have an OHS, do front squats.

Wednesday the 30/09/2015

Tuesday, September 29th, 2015

Announcements

Open box Friday 7am-8:30am. No classes rest of the day. Box will be closed.
Saturday as normal.

CrossFit MSD – CrossFit

WOW… Last day of September. The year has gone so fast.

Warm-up

(No Measure)

EMOM for 10min

Odd- 15 banded good mornings

Even- :40 plank hold

Strength

Deadlift (5rm)

15min to find your 5rm

Metcon

Metcon (Time)

For time:

T2b 21-15-9

KBS 42-30-18

*24/16kg

Tuesday the 29/09/2015

Monday, September 28th, 2015

Announcements

Friday the 2nd October the box is closed for Burnie show. Open Saturday morning as normal.

CrossFit MSD – CrossFit

Warm-up

Metcon (No Measure)

3 sets of:

5 inch worms

15 band pull a parts

5 strict pull ups

Strength

Weight on each section should be getting heavier. Keep adding weight to the bar on each section.

Shoulder Press (3rm)

Push Press (2rm)

Push Jerk (1rm)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
1.6km (2x800m)

All out effort

Our team a few weeks back winning down south.

Our team a few weeks back winning down south.

Monday the 28/09/2015

Sunday, September 27th, 2015

Announcements

Friday the 2nd October the box is closed for Burnie show. Open Saturday morning as normal.

CrossFit MSD – CrossFit

Weekly training https://youtu.be/E6VNuCJbrNU

Warm-up

(No Measure)

Today is all about squatting. So we are going to get some group mobility in to prep for the squat.

2 times through

:30 ankle flexion

:30 Lizard

:30 dragon

:30 broomstick shoulder external rotation

10 PERFECT wall squats

Strength

A: Front Squat (1rm in 10min)

B: Back Squat (1rm in 10min)

Metcon

Metcon (Time)

200 air squats

EMOM complete 10 burpees until you’ve completed all the squats.

Workout starts with burpees.

*Scale #1

150 air squats

5 burpees EMOM

*Scale #2

100 air squats

3 burpees

Want to take the next step?

WOD: Saturday the 26/09/2015

Friday, September 25th, 2015

CrossFit MSD – CrossFit

Metcon

Metcon (Time)

With a partner, with one athlete working at a time complete the following:

6 RFT of:

200m farmer carry 2×32/24kg

30 hand release push ups

40 lunges

*Note your partner name in notes. If you or your partner needs to scale in order to maintain intensity and quality that is fine, even encouraged.

IMG_7993

Friday the 25/09/2015

Thursday, September 24th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Run 625m

then do 50 barbell rows (PERFECT). Every 10 reps do 5 broom stick pass throughs at the bottom of the squat

*Weight should be very light

Then start prepping for the WOD.

Metcon

Metcon (Time)

For time:

60 cal row

50 wall balls 9/7kg

40 pull ups

30 OHS 50/35kg

20 KBS 32/24kg

10 wall climbs

*18min cut off. If you don’t make cut off add up the remaining reps and add them as seconds to your score. E.g. You get 10 reps into the KBS and still have 20 reps left, your score is 18:20

WOD: Thursday the 24/09/2015

Wednesday, September 23rd, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

15 band pull a parts

10 pass throughs

5 push ups (pause :5 top and bottom)

Strength

Push Press (1rm)

12min to find a 1rm

Metcon

Metcon (2 Rounds for time)

EMOM for 15min

7 shoulder to overhead 60/40kg

5 burpees over the bar

Score is fastest and slowest times. Note if you miss rounds.

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Wednesday the 23/09/2015

Tuesday, September 22nd, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

20-15-10 of:

Sit ups

banded good mornings

side plank (seconds)

Hollow hold (seconds)

Then you’ll have another 8min to build to a moderate set of 5 deadlifts (heavier than the workout but not a max).

Metcon

Metcon (Time)

3 RFT of:

800m run

15 deadlifts 100/70kg

15 t2b

Tuesday the 22/09/2015

Monday, September 21st, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

:30 Dragon stretch (hip extension)

:30 lizard stretch (front hip flexion)

:30 twisted lizard (hip extension)

10 air squats

*We will do this as a group and work one side before switching.

Idea here is to really open up to get those squats feeling good.

For cool down today, do the above but 1min each position.

Strength

Back squat 20-15-10-5, building in weight each set.

Back Squat (20 rep)

Back Squat (15 rep)

Back Squat (10 rep)

Back Squat (5 rep)

IMG_7965

Monday the 21/09/2015

Sunday, September 20th, 2015

CrossFit MSD – CrossFit

Weekly training https://youtu.be/owefLj8z3Oc

Warm-up

(No Measure)

3 sets of:

400m run

10 leg swings fwd and side

10 pass throughs

Then as a group we will go over the clean and jerk. Building to a moderate-heavy 3rm

Metcon

Fore! (AMRAP – Reps)

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.

4 minutes of rowing

4 minutes of burpees

Log total reps
60/40kg

any style clean and jerk

IMG_7913

Saturday the 19/09/2015

Friday, September 18th, 2015

CrossFit MSD – CrossFit

Reminder that the box is closed this morning as a lot of us are down in Hobart competing in the CrossFit Works Throwdown.
Be sure to give your support.

For training I’d highly suggest going for a nice long run. It’s going to be an awesome day. Get some sunshine and improve that running game.

Friday the 18/09/2015

Thursday, September 17th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

In no order complete the following

1km run

150 double unders

1km row

*Break it up if you wish. 15min cut off. Go at a moderate-tough pace. Not 100%.

Then grab a bar and as a group we will go over the complex.

Weightlifting

4 deadlifts + 3 hang power cleans + 2 hang cleans + 1 jerk (Build to a max of the complex)

All must be done UB. These are clean grips DL.

Thursday the 17/09/2015

Wednesday, September 16th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

:30 external rotation shoulder (broomstick)

10 goblet squats (last rep hold bottom for :30)

5 jump and lands (stick landing in power position)

Then begin getting comfortable with the front squats

Strength

Front Squat (10rm)

12min cut off

Metcon

Metcon (2 Rounds for time)

10 rounds of:

15 cal row (ALL OUT EFFORT)

-Rest 2-3min

*Record fastest and slowest times.

Wednesday the 16/09/2015

Tuesday, September 15th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

7 inch worm + push ups

200m run

Metcon

Death by Burpees (AMRAP – Rounds and Reps)

EMOM till failure you’ll do 1 burpee on the first minute, 2 burpees on the second minute, 3 burpees on the third minute etc. Keep going until you can’t complete the burpees within that minute.

Score is total completed rounds + extra reps in the non finished round.

Strength

Barbell row (supinated grip) (5-5-5-5-5)

:3 pause on the chest on all reps. You’ll need to go much lighter than normal. Focus on keeping back in a strong position the entire set.

Baby steps to achieve your goals

Tuesday, September 15th, 2015

So you want to get fit, lose weight, get jacked, run a 10km (insert goal here) etc. You are unsure on where to start so you dive right in and radically change your diet, your exercise, your supplements you take etc. You go from nothing to everything overnight because you know what you want and you’ll do what it takes…. Then after 1 week, maybe 2 you fall of the wagon for 1 day, which turns, into 2 days and before you know it, you aren’t doing anything again and you are back to where you started. Sound familiar?

Well, here is how you can fix it. Take “baby steps”.

Take it day by day. It’s as simple as that. Commit yourself to showing up to the gym 4-5 days per week. This should be your first priority. The rest will take care of its self. Once you can prove that you can do that, then you can add in a few other baby steps (changing your diet, looking at your supplements, etc). Don’t get to caught up with having to do everything. By taking small baby steps daily, it will lead into big long-term changes.

Off topic to fitness but how do you think the company Apple got to where they are now? Did they just one day magically create an iphone and they become an instant success? Hell no. They started very small, slowly building up what they are capable of doing, taking small steps to further advance their technology/business/marketing and now, they are fucking kicking ass.

Back on the topic of fitness: I get it, you want to look better naked now or you want to be the strongest/fittest person in the world, well it’s not going to happen over night but if you take baby steps each day, It can happen. You just need to keep chipping away and not fall of the wagon to early.

So to sum this up, we aren’t saying you shouldn’t change your diet and exercise at the same time, but most times this ends in failure. You are better to focus on one small thing at a time and then add other things when you are ready. We believe that you’ll get better results by adding in small changes which in the long run, add up to massive changes.

This goes for everything else in life. If you are unsure on how to achieve whatever it is you are trying to achieve take baby steps. Think, what is the first thing that needs to be done that will bring me closer to my goal. Don’t focus on the things you can’t yet do because they aren’t important in the early stages.

Do that one small thing and then look for the next step. Before you know it, you are able to see that thing you have been trying to achieve and will have a better, clearer picture on how you are going to get there.

 

09.28.2014

Tuesday the 15/09/2015

Monday, September 14th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

15 banded good mornings

:30 side plank each side

100 single skips

Strength/conditioning

After every set of deadlifts today go run 1km. Hit this at 85-90% effort, not 100%. Goal is to keep a solid but maintainable pace the whole way.

Rest as needed between sets.

*Scale run distance if needed.

Deadlift (10-10-10)

Look to last weeks 10s. Build as heavy as you can with legendary like form.

Monday the 14/09/2015

Sunday, September 13th, 2015

CrossFit MSD – CrossFit

Weekly training https://youtu.be/ejdc8G1s_3U

Warm-up

(No Measure)

3 sets of:

:45 plank hold

15 band pull a parts

10 pass throughs

:30 each side hip extension

:30 each side Lizard

Strength

Push Press (2rm)

You’ll have 15min to find your 2rm.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
If you can do it Rx today do it. Even if the intensity is lower, have this as a bench mark. If you’ve done it, find your result and add it to wodify so you can track your progress.

Saturday the 12/09/2015

Friday, September 11th, 2015

CrossFit MSD – CrossFit

Strength

Paused Front Squat (3rm (3sec pause at bottom))

Metcon

Metcon (Time)

50-40-30-20-10 of:

Box jumps 24/20″ Step down

Wall balls 9/7kg

Thursday the 10/09/2015

Wednesday, September 9th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

6min EMOM of:

Odd- :30 Lizard stretch (deep lunge + external rotation)

Even- :30 calf stretch

*Both each side

Then do 30 PERFECT Wall squats

Metcon

Metcon (AMRAP – Reps)

30min AMRAP with a partner:

While your partner runs 200m you’ll AMRAP Ring rows then switch. The following round AMRAP close grip push ups

Score is total reps combined.

*Note your partners name and put the same score in. If you do it Rx then select Rx, if you scale then note your calling options.

*For ring rows the rings must be in a straight line with your body horizontal. Scale if needed as this is hard.

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Wednesday the 09/09/2015

Tuesday, September 8th, 2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

row 1km if you are hear early

3 sets of:

12 ground to overhead with plate

12 lunges

12 air squats

Then get a bar in your hands and start getting into some deadlifts.

Strength

Deadlift 10-7-5-3-5-7-10

All touch and go

Deadlift (10 rep)

Deadlift (7 rep)

Deadlift (5 rep)

Deadlift (3 rep)

In stock... $45 per bag, heaps of flavours. Great way to recover post WOD

In stock… $45 per bag, heaps of flavours. Great way to recover post WOD