CrossFit 42 South

Archive for December, 2016

WOD: Thursday

Wednesday, December 7th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

:20 down facing dog

:20 up facing dop

10 band pull a parts

10 lunges

5-10 kip swings

x3 sets

Then 3 sets of:

3-5 CTB

10 air squats

*FAST.

Then take 3-5min before starting the workout.

Metcon

Metcon (Time)

3 RFT of: (10min cut)

20 CTB pull ups

30 air squats

Strength

Front Squat (2-2-2)

:10 pause on the first rep, regualr squat on the second rep.

This is the last week you’ll do this progression. Try to improve from last week. Start heavier, try to finish heavier.

WOD: Wednesday

Tuesday, December 6th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

20m bear crawl

10 no push up burpees

Strength

Push Press (5-5-5)

:5 lower on each rep.

this will not be as heavy as a regular push press. Think around 85-90% of your best regular strict press.

Strength/conditioning

This is not for time. You will keep moving the entire workout, though. Scale the reps/time and degree of difficulty to allow for you to keep moving well and with some pace.

Metcon (No Measure)

4-5 rounds of:

3 turkish get ups (es)

:20-:40 wall facing HS hold

:20-:40 tuck/hollow hold

10 controlled step ups (es)
Quality is the goal here.

Member of the Month, November 2016

Tuesday, December 6th, 2016

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

I started Crossfit at the end of September 2016 after a friend Elyse Hatchard recommended I try it.  I had been out of the fitness arena for around 18 months after playing hockey for 10 years then around 2 years of various fitness/dance classes.  I was looking for something different but challenging and at the same time concerned about my ability as i had become quite unfit.  I found myself suffering with physical issues due to being unfit.  During the trial period I found Mason and the team (Lucy and Ty) very welcoming and encouraging.  The first thing I noticed was how friendly everyone was and the atmosphere felt good without any ‘wanna bees’.  I really liked the concept of training at your level and ability and being able to gain ‘personal’ goals.  If something is beyond your capability there is always a scaled down version to fit you.  I love that the program is different every day.


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

I have achieved lots of little gains and changes to my flexibility and have learned new fitness skills and techniques.  I could not do a full squat or touch my toes and never dreamed that I would ever Deadlift my own body weight plus some. These are all achievable now. I am not a morning person however I challenged myself to go to morning classes due to work commitments and now I am awake before the alarm goes off and attend 5 mornings a week most of the time. I sleep better, work better and go to bed earlier.

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

I work part time as a Financial Assistant with Mancell Financial Group.  This is a new job for me having been there only 18 months.  Previous to this I had 12 years of admin roles with State and Federal Government departments. I used to play hockey but that is now replaced with Crossfit.  My husband and I have done quite a bit of travelling and really enjoy seeing and experiencing different cultures and lifestyles and plan on many more trips. I am an amateur photographer and love to photograph our travels along with nature and landscapes. I have 2 adult aged children – a son who lives nearby and a daughter who lives overseas.  I also work in a voluntary capacity for a clothing making business based in Cambodia owned and managed by my daughter. I provide artwork printing specifications to the printers for their customised printed clothing items.

Tell us a fun fact about you?

I ride a Suzuki Intruder 250CC motobike.

What are your goals for the next year?

Keep coming to Crossfit and continue to chip away at gaining more strength and flexibility and to overcome some of the fears I have with the lifting of weights.  To go on another overseas holiday. To complete a Diploma of Business Administration that I started in 2015
Well done, Lisa. You have been kicking ass since you started and seem to only be getting better each week. Keep up the good work.
Be sure to reach out to her to let her know what an awesome job she has been doing, too.

WOD: Tuesday

Monday, December 5th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

If you get here early, get on a rower and get in a moderate 500-1000m row. Or a light jog, or a combination.

4 rounds of:

:20-:30 plank hold in push up

:20-30 table stretch

10 sumo stance barbell good mornings

15 star jumps

Quality over the quantity thought please.

Metcon

1kRun/DU/mile/DL chipper (Time)

For time:

1km row

150 double unders

1.6km run

50 deadlifts 100/70kg

WOD: Monday

Sunday, December 4th, 2016

Announcements

Christmas timetable:
-Friday 23rd Dec (regular classes for 12days Xmas WOD)
-Saturday the 24th Dec (Open gym 7-9am)
-Sunday 25th Dec – Tuesday 27th (closed)
-Wednesday 28th – Friday 30th Dec (7am and 4pm classes only)
-Saturday 31st Dec (open gym 7-9am)
-Then normal timetable will resume Tuesday the 3rd Jan 2017

*This is a great time to rest, recharge, spend time with friends and family and get ready for a big year ahead.
If these times don’t work with you, please don’t hesitate to message a coach to see if something can be arranged.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

some dynamic flow as a group

then 2 rounds of:

6-10 cossack squats

6-10 single arm KBS (es)

Then start getting into back squats.

Strength

Back Squat (5×3)

:3 lower, :3 pause. Same weight on all sets.

Goal is heavier than last time.

This is the last week on this progression.

Metcon

21-15-9 Thruster/PS (Time)

21-15-9 of: (10min cut off)

Thrusters 40/30kg

Power snatch 40/30kg

WOD: Saturday

Friday, December 2nd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3-4 rounds of:

250/200m row

50 bar taps

10 band good mornings

20m bear crawl

Then 3 rounds of:

run to fence

5-8 KBS

Then begin the workout : )

Metcon

Metcon (Time)

For time: (no cut off)

800m run

50 KBS 32/24kg

1600m run

50 KBS 32/24kg

800m run
Scale run distance if needed.

Scale load on KB if needed.

Enjoy this nice long grind : )

WOD: Friday

Thursday, December 1st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1) :20-:30 plank hold in push up (tuck hips under, push ground away)

2) :20-:30 hang from bar (just let it all relax and get a stretch)

3) 10 air squats (controlled tempo down and up)

4) jog 150-200m (fence or 200m mark)

Metcon

Metcon (Time)

For time: (12min cut off)

50 wall balls

50 box jumps 24/20″ (step down)

25 wall balls

25 box jumps 24/20″

Strength

Front Squat (2-2-2)

:10 pause on the first rep.

This is like last week. Giving you another crack. Goal is to start heavier and if you are feeling it, finish heavier than last week.