CrossFit 42 South

Archive for August, 2016

WOD: Thursday

Wednesday, August 31st, 2016

CrossFit MSD – CrossFit

Tabata Thursday. Throwback Thursday.

Warm-up

Warm-up (No Measure)

2min plank hold

100 skips

1:30 plank hold

100 skips

1min plank hold

100 skips

:30 plank hold

Then hit 5-8 reps of each movement in todays tabata work.

The above warm up is meant for midline work.

Metcon

Metcon (4 Rounds for reps)

Tabata the following for max reps/cals

1) Rowing for cals

2) double unders

3) Sumo deadlift high pull 40/30kg

4) Wall balls 9/7kg

-Rest 1min between each station. You can start on any movement based on the numbers in the class.

Cool down

As a group….

:30 dragon

:30 lizard

:30 kneeling hamstring

:30 pigeon

x3 each side….

The Fundamentals of CrossFit

Wednesday, August 31st, 2016

Here I have put together some good content on the fundamental movements we do here at CrossFit MSD. All the content here is courtesy of CrossFit HQ. I have outlined the 9 fundamental movements as well some a cool video showcasing the snatch and clean and jerk. All the other movements we do will build on these main fundamentals. Think of it like your primary colours which you need to be able to make all the other cool colours you want to use. Same applies here. You must have the fundamentals down pat so you can move onto the hybrid variations.

 

Squatting movements. 

Air squat > Front squat > Overhead squat

 

Pressing movements. 

Shoulder press > Push press > Push jerk

Pulling movements. 

Deadlift > Sumo deadlift high pull > medicine ball clean

 

 

Olympic weightlifting movements

And from all of this, we can create so many beautiful movements that build off the basics. Some of the main two that we do are the Snatch and the Clean and Jerk. Here are some awesome slow-motion videos of these lifts, which will really help you get a better understanding of the technical lifts.

Take note of once the bar gets to his hips and he extends nice and tall, that he is now pulling under the bar, rather than trying to pull the bar over his head. Also, notice how the bar doesn’t really need to get that high for the lift to occur. Obviously, at lighter weights, you can pull it higher and receive it higher (power snatch) but this is the full lift at its finest.

This lift is broken down into two parts. The clean (taking the bar from the floor to the shoulders) then the jerk (shoulder to overhead). The same principles will apply as the snatch. Watch as the bar get close to his hips, he starts pulling down on the bar, rather than pulling the bar to his shoulders. Then on the jerk, he drives the bar up, then starts relocating under the barbell, rather than pressing it up over his head.

WOD: Wednesday

Tuesday, August 30th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Start with dynamic flow as a group to get warm and open.

Then muscle ups as a group for 10min. Working transitions etc.

Gymnastic conditioning

30 Muscle-Ups (Time)

30 muscle-ups for time
Jumping muscle ups

10 rounds of:

4 c2b

4 ring dips

*Scale this as needed.

12min cut off

Strength

Back Squat (3rm)

Find the heaviest set of 3 you can manage for the day. Keep range of motion legit.

WOD: Tuesday

Monday, August 29th, 2016

CrossFit MSD – CrossFit

I’m programming one of my favourite CrossFit WODs because it is my birthday…. Have fun with it.
I don’t even know why it is my fav. I’m not crazy good at it, nor do I love barbell workouts. I just think it’s a sexy WOD.
Enjoy!!!

Warm-up

Warm-up (No Measure)

15-12-9 of:

Banded good mornings

Sit ups

single arm OH walking lunges (es)

Then we will start working into DT. Taking 4-5 sets to build up to YOUR working weight.

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

Please scale to a load that allows you to, if needed, complete a round UB. Otherwise, it’s to heavy and you’ll miss the stimulus.

WOD: Monday

Sunday, August 28th, 2016

CrossFit MSD – CrossFit

Leg burner……

Warm-up

Warm-up (No Measure)

5 divebombers

10 air squats

4 divebombers

10 air squats

3 divebombers

10 air squats

*Hold for :10 on 1st, 5th and 10th rep on squats

Then grab a bar and lets warm up the clean

Weightlifting

Clean (1rm)

15min to find your max Full clean.

Metcon

Metcon (Time)

3 rounds for time of:

15 front squats 60/40kg

20 box jumps 24/20″
Should be a 6-10min workout.

Squats should be UB but uncomfortable. Put the foot down and feel that burn!

WOD: Saturday

Friday, August 26th, 2016

CrossFit MSD – CrossFit

This is OUCH!!! Please be sure to give it 100%.

Warm-up

Warm-up (No Measure)

Try get here early so you can hit a little row and get a good dynamic flow warm up in.

We will need to run waves, so those ready sooner will get to hit the row. Then just finish the gymnastic strength work when you finish with the row.

Metcon

2k Row (Time)

Max Effort 2k Row

Gymnastics

strict pull up (3xME UB)

-Rest 2min between sets

Record your best UB set.

Strict Toes-To-Bar (1x ME UB)

Do this 2min after your last set of pull ups

WOD: Friday

Thursday, August 25th, 2016

CrossFit MSD – CrossFit

I watched Gee do this one. Looked awful. Enjoy…….

Warm-up

Warm-up (No Measure)

Dynamic flow as group then…

5 rounds of:

6 medicine ball cleans

4 burpees

2 inch worms

Then grab a bar and starting putting all the barbell movements together.

Metcon

Metcon (AMRAP – Reps)

20min EMOM of:

1) 8 deadlifts, 6 hang power cleans, 4 front squats, 2 shoulder to overhead, then max burpees over the bar in remaining time.

2) -Rest

70/47.5kg

Score is total burpees completed.
Scale load to something that allows you to get to the burpees and complete at least a handful of reps.

Cool down

Massive week so lets take 2x2min dragon on each side + 2x2min pigeon + 3min seated straddle

WHAT…. 11min of forced stretching. Are you mad Maso?

You can’t out train a bad diet

Thursday, August 25th, 2016

You can’t out train a bad diet

So you train hard every day, do all the workouts, and you are starting to notice that your fitness and strength is improving but you just can’t seem to lose that bit of fat you want to go?

 

Sounds like you may be trying to out-train a bad diet.

 

I’m going to put in, Greg Glassman 100 words of fitness below but pay attention to the first two sentences:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports”.

 

The above is CrossFit. But we can often overlook the nutrition part of it. As coaches, it’s our job to educate you more. So this is what we are going to be doing.

 

We highly suggest trying to eat as close to the paleo/primal diet as possible. This basically means eating real food. Drink lots of water and be smarter with your portion sizes.

 

If you are eating toast and cereal for breakfast, wraps at lunch and pasta at dinner and you wonder why you aren’t losing weight, there is your answer. Maybe you eat eggs at breakfast, leftover dinner for lunch and have meat and veggies for dinner.

 

Be sure to avoid excessive amounts of grog too. No one can drink and drink and drink and stay in shape. If you really want to get fit and look like a fit person, you’ll need to cut out the grog. At least try drink less than what you currently do. Baby steps on all changes in your life.

 

Any questions, please ask. We would love to catch up with you to help you get your diet on track. We will not give you a meal plan, as that isn’t our thing. We just want to help you and educate you to do the right thing daily.

 

To help you get started on making some changes, we highly suggest you record your food for a week. Write down everything you eat, we mean everything. You’ll then be able to actually see where you may be falling short.

 

Lastly, you don’t have to go full “cray cray” Paleo. If you enjoy taco shells with meat and salads, that’s okay. If you enjoy a good burger here and there, that’s fine too. Just try to eat well 80% of the time and the other 20% don’t fall off the rails, but know that’s where those things can come into place.

 

NUTRITION (1) click on this PDF to view a cool info-graph from CrossFit Geelong on nutrition.

WOD: Thursday

Wednesday, August 24th, 2016

CrossFit MSD – CrossFit

Throwback Thursday and lifting heavy weights….. Today will be a good fun day. Let’s get it

Warm-up

Warm-up (No Measure)

Row 500m

200 single skips

2×10 leg swings fwd and lateral

20 pass throughs

20 air squats

Then grab a bar and we will start lifting. Snatch work first, then clean and jerk. Best way to warm up for this today, is to just start doing the movement.

Weightlifting

Snatch (1rm in 15min)

Full snatch. Find a 1rm in 15min. Full snatch.

Clean and Jerk (1rm in 15min)

Full clean and practice the split jerk.

cool down/Nutrition chat

10min on the clock to stretch out as a group and talk about nutrition.

This will be an open conversation where those who have some good input and speak, and the coach will provide some direction on how you should be eating….

WOD: Wednesday

Tuesday, August 23rd, 2016

CrossFit MSD – CrossFit

Bring long socks or something to protect your shins for the rope climbs.

Warm-up

Warm-up (No Measure)

10min EMOM of:

1) 5-8 burpees (feet together)

2) 10-15 ring rows

Then we will brief the workout, how to climb the rope, how to scale etc…

Metcon

Metcon (No Measure)

24min EMOM of:

1) :30 support on top of rings

2) 2 rope climbs

3) 16/12 cal row

4) :30 hollow hold

No score today. Just get it done to the best of your ability.

WOD: Tuesday

Monday, August 22nd, 2016

CrossFit MSD – CrossFit

Simple but brutal combination today guys. Aim to go big on the KBS and keep moving on the jumps and sit ups.

Warm-up

Warm-up (No Measure)

As a group we will do some dynamic flow stretching for 5-8min

Then 3 rounds of:

10 KBS (lighter than WOD)

10 box jumps (smaller than WOD)

10 sit ups

Then workout time!!!!!

Metcon

Metcon (Time)

3 rounds for time of:

30 KBS 32/24kg

40 box jumps 30/24″

50 sit ups

WOD: Monday

Sunday, August 21st, 2016

CrossFit MSD – CrossFit

Cindy!!!!! With a twist… Have fun. You are welcome 🙂

Warm-up

Warm-up (No Measure)

Grab a partner

One will inch worm 10m while the other does band pull a parts x3

Then one will bear crawl 20m while the other does lunges x3

then we will work the kipping technique before breaking out into the WOD

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
Quality movement. Good chin over the bar pull ups, chest to floor without hips touching on push ups and good range of motion on squats….

WOD: Saturday

Friday, August 19th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Clean and Jerk (20min to find a 1rm)

Finisher

Metcon (2 Rounds for time)

4×25/20cal row

-Rest 2min

ALL OUT SPRINTS. Score is slowest and fastest.

WOD: Friday

Thursday, August 18th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1) 5 pass throughs + 5 in squat hold + 5 OHS

2) :20 lizard (es)

3) :20-:30 hollow hold

4) 10 ring row

Then get a bar and we will warm up the snatch and brief on the muscle up/c2b

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
60/40kg (Full snatches)

18-14-10 c2b (scale option) or jumping muscle ups if close to muscle ups.

WOD: Thursday

Wednesday, August 17th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

10 band pull a parts

10 barbell rows (light-moderate)

:20 active hang

Metcon

Metcon (Time)

1km row

200 double unders

100 walking lunge steps

100 double unders

50 walking lunge steps

WOD: Wednesday

Tuesday, August 16th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Starting with some dynamic flow work to up the body..

3 sets of:

8-12 single arm high pulls (es)

5 sumo deadlifts (after each set)

*Increase weight but focus on moving well.

Then getting specific into todays WOD

Metcon

Metcon (Time)

5 rounds of:

15 Sumo deadlift high pull 40/30kg

15 ring dips
Scale ring dips with band but only if you have legit push ups but not ready for all those ring dips.

WOD: Tuesday

Monday, August 15th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1)12/9 cal row (moderate)

2) 5 dive bombers

3) 10 step ups (es, start on non preferred)

4) :20 side plank (es)

Metcon

Metcon (Time)

3 rounds for time of:

40 wall balls 9/7kg

30 box jumps 24/20″ (step down)

20 t2b

WOD: Monday

Sunday, August 14th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Grab a partner…

One person single arm overhead walking lunge 15m while the other holds a plank. Then switch over until you have completed 6 trips (3 each side)..

Go as heavy or light as needed.

Then grab a bar and we will start working the power clean and jerks.

Weightlifting/Conditioning

power clean and jerk (10-10-10-10-10)

After each set hit 15 burpees AFAP.

Then rest 2min before the next set.

WOD: Saturday

Friday, August 12th, 2016

CrossFit MSD – CrossFit

Metcon (AMRAP – Rounds)

30min EMOM of:

1) 15 burpees

2) 15 t2b

3) 15/11 cal row

4) 1 legless + 1 rope climb

5) 20m OH walking lunge 25/20kg plate

WOD: Friday

Thursday, August 11th, 2016

CrossFit MSD – CrossFit

Be sure to have your name down for bowls/laughs/drinks/feed by Monday…….. Bring your partner or bring a friend along. Great chance to get them into the CrossFit MSD community.

Warm-up

Warm-up (No Measure)

Dynamic flow as a group

then 9min EMOM of:

1) 10-15 Wall balls

2) :15 dead hang + :15 active hang

3) :10 top of dip + :10 bottom (push up if needed)

Then start warming up the clean into the front squats..

By this stage you know if you have or don’t have muscle ups. Unless you have c2b and dips EASY let’s not worry about it today but if you do, jumping muscle ups as a scale or bar muscle ups as an option.

Metcon

Metcon (Time)

For time:

12-8-6 of:

Muscle ups

Front squats 100/70kg (no racks)
-Jumping muscle up

-Bar muscle ups

-c2b+ring dips (12+12, 8+8, 6+6)

*Scale c2b and dips as needed.

Scale load as needed. This should be heavy.