CrossFit 42 South

Archive for November, 2016

WOD: Tuesday

Monday, November 7th, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)

20 sits up

10 air squats

10 banded good mornings

10 sumo stance squats

10 sumo stance good mornings

10 feet together squats

10 feet together good mornings

20 sit ups

Then start working on the front squats.

After strength, we will have about 5min to get a feel for the thruster and KBS for the WOD


Front Squat (5×3)

Same as the previous weeks, but trying to go heavier. Last week on this progression.

:3 lower, :3 pause, fast up.


Metcon (Time)

For time:

21-15-9 of:

Thrusters @ 50% of FS

KBS 32/24kg
Adjust load if needed. You should be able to do the thruster weight as that’s based on your 3rm but scale the KB if needed.

Box closed, public holiday: Monday

Sunday, November 6th, 2016

CrossFit MSD – CrossFit

Open gym times for the day:

Or use the chance to do something with the day off.


find a nice spot to do this outside somewhere. If you make open gym time, this should be your workout before you do any “fun” weights etc lol. Don’t neglect the fitness.

Metcon (Time)

10 rounds for time of:

200m run

15 burpees

-rest :30

*The rest is counted onto your overall time.

WOD: Saturday

Friday, November 4th, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

10 band pull a parts (palms up)

10 ” ” (palms down)

10 cuban press

5 inch worms


Tabata row for meters (Distance)

Tabata row for max meters.

A tabata is 8x:20 work, :10 rest.

Come to a complete stop when the clock signals rest.


Superset the following, alternate between the rows and the push ups

Ring Rows (5xME)

Goal is body horizontal, rings hit the chest, no kipping to assist the strict pull.

-Rest 1min btw sets

Push-ups (5xME)

If you have 15+ have someone put a 20/15kg plate on your back.

Rest 1min between sets

Members of the Month for November 2016

Thursday, November 3rd, 2016


This month we are acknowledging two of our awesome members. These guys come into the gym together, every day and have been improving in leaps and bounds. They haven’t done anything special this month but the reason we are awarding these guys is because over the last 12 months, they have been doing all the right things, every single day and we thought they deserved to be highlighted for their awesomeness. So, I lie, because doing all these small little things each and every day is something special. What I’m trying to say is that their effort has been constant and 100% every month. They are just being highlighted this month for all their hard work.



When and why did you guys start training with us here at CrossFit MSD?

Well, I (Ali) started in Feb 2015 with the goal of becoming a better (fitter) middle aged person, and you all looked to be really enjoying yourselves when I came to check it out.

What have you achieved since training with us at CrossFit MSD?

I can safely say I am stronger and fitter than when I first began and made many amazing friends. I never thought I would be able to snatch, overhead squat, clean and jerk, climb a rope, do a handstand push up and do pistols. My mind boggles when I stop to think what I have achieved. But there is so far to go still.

Who is Alison away from the box? Work, hobbies, family life, etc

I love to spend time with my awesome family, whether it be camping, hiking, fishing, watching a movie on the couch or laying out on the deck checking the stars out. Family is everything!! I spend most days of the week working in the office at Somerset Primary School with 370 odd kids.

Tell us a fun fact about you?

Fun Fact!!! – I love to have a good giggle….

What are your goals for the next year?

By this time next year, I hope to have the confidence in my abilities to enter a crossfit competition other than the open. I am getting better with that but still have a way to go, I keep stretching the benchmark.


When and why did you guys start training with us here at CrossFit MSD?

I (Simo) started in April 2015 after coming to see throwdown of 15.5 at the box between CrossFit MSD and the Strongroom,  it looked like awesome fun and a great way to get fit.

What have you achieved since training with us at CrossFit MSD?

I am so much stronger and fitter than I have ever been. I can do things I never thought I would be able to do like deadlift twice my bodyweight and overhead squats.

Who is Simon away from the box? Work, hobbies, family life, etc

I like to fly fish, camp, hike, spend time with my girls and enjoy a nice cold beer. I currently work as a welder making dangerous goods stores

Tell us a fun fact about the both of you?

Fun Fact!!!! I like to make everyone laugh – even when I’m trying to do double unders!!!!

What are your goals for the next year?

I would like to be able to do handstand push ups , linked toes to bar, double unders and improve my overhead squat.

I’m so proud of you guys….. Setting a great example to everyone out there on what you can achieve when you work hard for it. I look forward to seeing where you guys are at in 12 months from now.

WOD: Thursday

Wednesday, November 2nd, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)

Here early? Practice your dubs for tomorrow.

EMOM for 10min

odd- 15 KBS (face height)

even- 7 push ups + 7 goblet squats

*light weight.

Then 5min EMOM

1 power clean

1 push jerk

2 back squats

*Build only to your workout weight.


I know this seems like a cray cray ask of you all, but yes, I want you to be able to take your bodyweight from the ground and get it to your back for the squats. Scale option is reducing the weight to something you can take from the floor to your shoulders.

Enjoy the process ; )

Metcon (Time)

4 RFT of:

10 back squats @ BW

400m run

*No racks. Scale load as needed.

WOD: Wednesday

Tuesday, November 1st, 2016

CrossFit MSD – CrossFit


Warm-up (No Measure)

Here early? Row 500-1000m like yeaterday. This little extra conditioning can make a big difference.

3 rounds of:

10 wrist push ups

3 dive bombers

6 cossak squats (lateral squats)

Then 5min on the bar before clock starts


power snatch + hang snatch + OHS (10×1 every 2min)

Complete one set of the compelx every 2min for 10 sets total (20min).

Start around 65% of your max. If you are unsure of your max start at a moderate-heavy-ish load.

Can increase or decrease each set.


Strict Toes-To-Bar (5×8-12)

Scale as needed to meet the reps. Goal is straight legs, no swing, straight arms.

Rest 1min btw sets