CrossFit 42 South

Archive for October, 2016

Member of the month September 2016

Monday, October 10th, 2016


The member of the month for September 2016 is, Christian. This kid has been working hard for a LONG time. Shows up daily, works hard, does as he is told, listens to feedback and applies it daily. It’s no wonder this guy crushed the WOD each and everyday.

I love that until he reads this and sees this picture on the social medias, he was tricked by his mum and dad. They told him the questions he had to answer were just a survey for Maso, hahaha.

When and why did you start training with us here at CrossFit MSD?
I started in mid January 2016.
Mum and dad were nagging me so I went to a trial week to shut them up and I really liked it! I’ve always enjoyed
fitness and CrossFit seemed interesting and challenged me.
What have you achieved since training with us at CrossFit MSD?
My overall fitness and endurance has improved. I am finally starting to get double unders and I can now do
toes to bar and rope climbs. I have improved my strength and my olympic lifts drastically and I’m proud to have
hit three figures on my back squat, deadlifts and cleans.
Who is Christian away from the box? Work, hobbies, family life, etc
I’m 15 and I’m in grade 9. I am the eldest of 4 children. I work at Cold Rock and I enjoy keeping fit and playing soccer
and Fifa.
Tell us a fun fact about you?
Well… Christian actually doesn’t know anything about this! His mum and dad tricked him into thinking he was just answering some questions for a survey for Maso *:P tongue
What are your goals for the next year?
I would like to become fitter and stronger. I would like to achieve good academic results to finish out year ten. I will be
working towards getting my license. CrosssFit wise I would like to see more improvement, particularly on my snatching and muscle ups. I would like to become more fluent with my double unders.
How has CrossFit changed your life?
I have gained more confidence and become fitter and stronger. It took a fair bit of convincing for me to even come to the trial week but I am glad that I did *:) happy

WOD: Monday

Sunday, October 9th, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

15 band pull a parts

10 single arm high pull (e.s)

5 inch worms + push up

*Controlled movement on all the above please. Focus is on building strength in good positions. Don’t rush this.


Push Press (1rm in 10min)

Build quickly and goal is to beat last weeks double.


Metcon (Time)

For time:

15-12-9 muscle ups

40-30-20 burpees
No muscle ups? Today do 30-24-18 c2b pull ups.

Kinda have muscle ups but not this many? today aim for 10-7-5.

Have c2b and close to muscle ups? Today do jumping muscle ups. Set these up to a height that allows for the reps to be hit.

Scale burpees back if needed. 30-20-10

Box closed: Saturday

Friday, October 7th, 2016

CrossFit MSD – CrossFit

The box will be closed this morning for the throwdown that is happening in Hobart this weekend.
Today is a great day to get out and use your fitness.

WOD: Friday (No PM classes today)

Thursday, October 6th, 2016

CrossFit MSD – CrossFit

No classes in the PM. 6, 7 and 10am as normal. You can do this workout away from the gym.
Due to the throwdown in Hobart and a lot of people being away, that is why there will be no classes in the PM and same for Sat morning.


Warm-up (No Measure)

4 rounds of:

200m jog/run (get faster each round

10m inch worm

10 hollow rocks

Then 15min on the clock to do skill work.


Before the workout, try to accumulate 20-30 strict HSPU. We will take about 10-15min for this to happen.

Quality reps.

If this is easy, use a deficit to make it challenging for you.


Metcon (Time)

10 rounds of:

20 air squats

10 burpees

The workout will start with an 800m run buy in and an 800m run buy out.

WOD: Thursday

Wednesday, October 5th, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)

Group flexibility flow, just trying to open up the body ready for some good lifting.

Then we will start lifting

3 sets of:

3 snatch deadlifts

3 snatch high pull

3 muscle snatch

3 overhead squats

3 snatch balance

3 power snatch

3 snatch

-rest, add weight if possible


snatch + 2 OHS (1rm of the complex in 20min)

Full snatch.

If you strugle with getting below parallel with weight, do 3rm power snatch but after every set hit 5 ohs with much lighter load. Only do this if you really really struggle. Dont cop out.


30 cal row (Time)

Row 30 cals for time
As fast as you can go…..

cool down/Nutrition chat

Stretching out as a group and just talking about nutrition again. Making sure you are all trying to make some positive changes. Maybe talk about what’s working for you to share with others.

WOD: Wednesday

Tuesday, October 4th, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)


Metcon (AMRAP – Rounds)

24min EMOM of:

1) 3 rope climbs

2) 5 power cleans 90/60kg

3) :30 top of ring support
This is meant to be “hard” so scale as needed.

Score is total completed rounds.

WOD: Tuesday

Monday, October 3rd, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)

5 sets

20m single arm OH carry (es)

10 band pull a parts

*This stuff may seem ‘boring’ but this is the stuff that when done right, will help to keep you from injury and allowing you to keep doing the ‘fun’ stuff.


Push Press (Take 12min to find a heavy double)


2-3min before the workout perform a max effort set of push press @ 50% of 2rm in :20

Metcon (Time)

10 rounds for time of:

30 double unders

“x” push press

x = the baseline number you set before the workout in the max effort set. Use this weight and that amount of reps for the wod.

No racks

WOD: Monday

Sunday, October 2nd, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)

3x:20 lizard (e.s)

:10 down facing dog after each side

3 round of:

10 pass throughs

10 air squats

10 ring rows

50 bar taps


Take 10min to build to a moderate set of 5 in the OHS. Just a bit heavier than what you will do in the WOD. After each set, hit 3-5 TTB too.


Metcon (Time)

21-15-9 of:

lateral over the bar burpee

Overhead squats 60/40kg